Lijo tse pherese tse monate le tse matlafatsang

Litaba

• 1. Monokotšoai
• 2. Raese e hanetsoeng
• 3. Litapole tse pherese
• 4. Semela se lenngoeng
• 5. Kholifola e pherese
• 6. Lihoete tse pherese
• 7. Redbor kale
• 8. Litholoana tsa takatso
• 9. Mangosteen e pherese
• 10. Asparagase e pherese
• 11. Li-monokotsoai tsa Acai
• 12. Apole ea naleli e pherese
• 13. K'habeche e pherese
• 14. Maqheku
• 15. Litholoana tsa drakone e khubelu
• 16. Harese e pherese
• Ntlha ea bohlokoa

Ka lebaka la metsoako ea tsona e matla ea limela, lijo tse nang le 'mala oa pherese oa tlhaho li fana ka melemo e mengata ea bophelo bo botle.

Leha 'mala o pherese hangata o amahanngoa le litholoana, ho na le mefuta e mengata ea lijo tse' mala o pherese tseo o ka khethang ho tsona, ho kenyeletsoa meroho le lithollo.

Lijo tse pherese tse 16 ke tsena tse matlafatsang le tse monate kaha li hohela ka pono.

1. Monokotšoai

Li-blackberries ke tse ling tsa litholoana tse tsebahalang haholo tse pherese. Monokotšoai ona o nang le lero o tletse phepo e nepahetseng le 'mala o matla oa anthocyanin.

Anthocyanins ke mofuta oa polyphenol komponeng e fang lijo mebala ea tsona e pherese, e putsoa kapa e khubelu. Li fumaneha ka bongata haholo litholoana, meroho le lithollo tse ling lenaneng lena.

Li sebetsa joalo ka li-antioxidants tse matla 'meleng oa hau, li sireletsa lisele tsa hau ho senyeha le ho fokotsa ho ruruha ho ka lebisang liphellong tse mpe tsa bophelo bo botle.

Li-anthocyanins li ntlafatsa bophelo ba hau ka litsela tse fapaneng. Ho ja lijo tse nang le li-anthocyanin tse ngata joalo ka li-blackberries ho ka sireletsa khahlanong le maemo a mangata a sa foleng, joalo ka lefu la tsoekere, mofetše o itseng le lefu la pelo ().

Li-blackberries li boetse li na le li-antioxidants tse matla tsa polyphenol, hammoho le fiber le micronutrients, ho kenyelletsa vithamine C, folate, magnesium, potasiamo le manganese. Limatlafatsi tsena kaofela li etsa hore monokotšoai o motšo e be khetho e matlafatsang bakeng sa pheko e monate, e tsoekere ().

2. Raese e hanetsoeng

Raese e ntšo (Oryza sativa L. indica) - eo hangata e bitsoang "raese e hanetsoeng" - ke mofuta o ikhethileng oa raese o nkang 'mala o pherese o tebileng ha o phehiloe ().

Ho fapana le mefuta e meng ea raese, raese e thibetsoeng ka mebala e mengata ke mohloli o motle oa li-anthocyanin, tse ka bang le litlamorao tsa ho loants'a mofets'e.

Li-anthocyanins tsa raese e ntšo li bonts'itsoe hore li thibela kholo ea lisele tsa mofets'e le ho baka lefu la lisele tsa mofetše lithutong tsa liteko le liphoofolong tsa liphoofolo (,).

Lijo-thollo tsena tse tsotehang li etsa sebaka se mebala-bala sa raese e tšoeu kapa e sootho 'me li ka sebelisoa mefuteng e mengata ea diresepe, tse kang sopho, meroho le li-pilaf.

3. Litapole tse pherese

Litapole tsohle li na le phepo e ntle, li fana ka livithamini le liminerale tse ngata, ho kenyeletsoa vithamine C, provitamin A, potasiamo le B vithamine. Litapole tse pherese li na le molemo o mong oa ho ba le li-antioxidants tsa anthocyanin ().

Liphuputso tsa tube-test le liphoofolo li bontša hore litapole tse pherese li ka ba le litšobotsi tse khahlanong le ho ruruha esita le ho sireletsa khahlano le botenya le mefuta e meng ea mofets'e, ho kenyeletsoa mofetše oa colon (,,).

U ka sebelisa litapole tse pherese e le sebaka sa litapole tse tloaelehileng tse 'mala oa lamunu.

4. Semela se lenngoeng

Li-eggplant li na le mebala e fapaneng, empa li-eggplant tse letlalo le pherese ke tse ling tsa tse atileng haholo.

Le ha e se le letsoai le nang le limatlafatsi joaloka tse ling tsa lijo tse lenaneng lena, li-eggplant li na le li-antioxidants tse ngata le manganese, e leng liminerale tse bohlokoa bakeng sa bophelo bo botle ba masapo le metabolism ().

Makhapetla a li-eggplant tse pherese a kentsoe ka ho khetheha ho anthocyanin nasunin, e bonts'itsoeng e na le thepa e khahlanong le ho ruruha le tšireletso ea pelo liphuputsong tsa liphoofolo le li-test-tube (,).

5. Kholifola e pherese

Kholifola e pherese (Brassica oleracea var. botrytis) ke meroho e makatsang ea sefapano. Ho fapana le mefuta e mebala e tšoeu, cauliflower e pherese e na le li-anthocyanins ka lebaka la phetoho ea lefutso e ba fang mmala o pherese o matla ().

Cauliflower e pherese ha e kenye mmala feela sejaneng leha e le sefe empa e boetse e fana ka melemo e khahlanong le ho ruruha mme e ka sireletsa khahlanong le mofetše o itseng, ho kenyeletsoa mofetše o mofubelu (,).

Ho eketsa meroho e meng ea cruciferous joalo ka cauliflower lijong tsa hau ho ka fokotsa menyetla ea lefu la pelo mme ho ka eketsa nako ea bophelo ba hau ka kakaretso (,).

6. Lihoete tse pherese

Lihoete tse pherese li latsoa monate, meroho e hlabosang e nang le mefuta e mengata ea li-antioxidants tsa polyphenol, ho kenyeletsoa li-anthocyanins, acid ea cinnamic le chlorogenic acid.

Lipatlisiso li bontšitse hore batho ba jang lijo tse nang le polyphenol ba na le maemo a tlase a lefu la pelo, botenya le lefu la tsoekere ho feta ba jang lijo tse tlase ho li-antioxidants tsena tsa bohlokoa (,).

Lihoete tse pherese li na le li-antioxidants tse ngata tsa polyphenol ho feta mefuta e meng ea rantipole, ka hona ho li eketsa lijong tsa hau ke tsela e bohlale ea ho matlafatsa bophelo ba hau ().

7. Redbor kale

Kale ke matla a phepo e nepahetseng, 'me mefuta e fapaneng ea Redbor e nang le' mala o pherese ha ho joalo. Phuputso e 'ngoe e fumane hore tlhahiso ea khale ea Redbor e na le metsoako e 47 e matla ea limela, ho kenyeletsoa kaempferol, quercetin le p-coumaric acid ().

Ka lebaka la 'mala oa eona o ikhethang le sebopeho se khahlisang, Redbor kale e sebelisoa khafetsa joalo ka semela se khabisang ho eketsa khahleho ea lirapa le lirapa.

Leha ho le joalo, e ea jeoa hape e na le phepo e ntle. U ka e sebelisa ka tsela e ts'oanang le meroho e meng e makhasi ho lipepe tse ngata tse fapaneng.

8. Litholoana tsa takatso

Passiflora edulis ke sefate sa morara sa tropike se lenngoeng ka lebaka la bokhoni ba sona ba ho hlahisa litholoana tse monate tse tsejoang e le tholoana ea takatso. Litholoana tse butsoitseng tsa takatso e matla li na le 'mutla o mosehla kapa o pherese o koahelang nama e monate, e bonolo e tlatsitsoeng ka peo e khorofo.

Litholoana tsa takatso li na le polyphenol antioxidant e khethehileng e bitsoang piceatannol, e bonts'itsoeng e na le thepa e 'maloa e tsotehang e khothalletsang bophelo bo botle mme e ka ba molemo haholo bakeng sa bophelo bo botle ba letlalo.

Mohlala, phuputso e entsoeng ka "tube-test" e fumane hore piceatannol e arohantsoe le takatso ea litholoana e sirellelitse lisele tsa letlalo tšenyo ea letsatsi. Ho feta moo, phuputso ho basali ba 32 ba nang le letlalo le ommeng e bontšitse hore ho nka 5 mg ea piceatannol libeke tse 8 ho ekelitse mongobo oa letlalo (,).

9. Mangosteen e pherese

Sefate Garcinia mangostana e 'nile ea lengoa ho tloha mehleng ea khale libakeng tsa tropike bakeng sa litholoana tse monko o monate, tse pherese, tseo e li hlahisang - mangosteen.

Li-mangosteens li na le mokokotlo o thata, o pherese o khubelu o ka tlosoang o lokelang ho tlosoa ho natefeloa ke tholoana e bonojana, e monate e fumanehang kahare.

Mangosteens a tletse fiber le folate, vithamine ea B ea bohlokoa bakeng sa lits'ebetso tse ngata tsa bohlokoa 'meleng oa hau, ho kenyelletsa le tlhahiso ea DNA le lisele tse khubelu tsa mali ().

Litholoana tsena tse ikhethileng li na le li-antioxidants tse bitsoang xanthones, tse bontšitsoeng hore li fana ka thepa ea anti-inflammatory, neuroprotective le anticancer lithutong tse ling ().

10. Asparagase e pherese

Le ha asparagus hangata e amahanngoa le 'mala o motala, meroho ena e boetse e tla ka mebala e meng, ho kenyeletsoa e tšoeu le pherese.

Asparagus e pherese e eketsa boipiletso ba pono le melemo ea phepo ho lipepepe, ho fana ka leruo la livithamini, liminerale le metsoako e matla ea limela. Ke mohloli o motle oa li-anthocyanins.

Asparagus e pherese hape ke mofuta oa asparagus o nang le mofuta o phahameng ka ho fetisisa oa rutin, semela sa polyphenol se ka 'nang sa ba le thepa e matla ea ts'ireletso ea pelo le likokoana-hloko (, 27,).

11. Li-monokotsoai tsa Acai

Li-monokotsoai tsa Acai ke litholoana tse nyane tse tebileng tse pherese tse seng li tumme lefatšeng la bophelo bo botle ka lebaka la khatello ea tsona e phahameng ea li-antioxidants, ho kenyeletsoa le li-anthocyanins.

Li-monokotsoai tsa Acai li ka kenyelletsoa mefuteng e fapaneng ea diresepe, ho kenyeletsoa likotlolo tsa acai - sejana sa Brazil se nang le monokotšoai oa acai o hoammeng, o kopantsoeng. Li entsoe hape ka lino-mapholi, phofshoana le litlatsetso tse tlatselletsang bakeng sa ts'ebeliso ea meriana.

Monokotšoai ona o monate o pherese o ka ntlafatsa bophelo ba hao ka litsela tse ngata. Li ka eketsa likokoana-hloko tsa mali le ho thusa ho fokotsa k'holeseterole e phahameng, maemo a tsoekere maling le ho ruruha (,).

12. Apole ea naleli e pherese

Apole ea naleli e pherese - Chrysophyllum cainito - ke sefate se hlahisang litholoana tse chitja tse perese ha li butsoitse. Litholoana li na le nama e monate e ntšang lero la lebese 'me e na le mokhoa oa ho khanya ha naleli ha e sehiloe.

Batho ba sebelisitse litholoana, makhapetla le makhasi a sefate sa apole sa naleli ka bongaka nalaneng eohle ho phekola maloetse a fapaneng, ho kenyeletsoa ho khohlela, bohloko le lefu la tsoekere ().

Liapole tsa linaleli li fana ka li-antioxidants tse ngata, 'me lipatlisiso tsa liphoofolo li bontša hore li kanna tsa ba le thepa ea gastroprotective (,).

13. K'habeche e pherese

Mefuta eohle ea k'habeche e na le phepo e ikhethang. Leha ho le joalo, k'habeche e pherese - e tsejoang hape e le khubelu e khubelu - e na le li-anthocyanins, tse matlafatsang thepa e khothalletsang bophelo bo botle ba meroho ena ea cruciferous le ho feta ().

K'habeche e pherese e na le fiber, provitamin A le vithamine C. E fana ka litlamorao tse matla tsa ho thibela ho ruruha ka lebaka la maemo a phahameng a metsoako e matla ea limela e fumanoang makhasi a eona a 'mala o nang le' mala (,).

K'habeche e pherese e ka sebelisoa ka tsela e ts'oanang le k'habeche e tala mme e etsa tlatsetso e ntle haholo ho li-slaw, sechu le meroho.

14. Maqheku

Li-Elderberries li tsejoa ka 'mala oa tsona o pherese haholo le litlamorao tse matlafatsang boits'ireletso ba mmele. Batho ba nka lihlahisoa tsa li-elderberry tse tsepamisitsoeng, joalo ka li-syrups le li-capsules, e le pheko ea tlholeho ea ho phekola sefuba le ntaramane.

Liphuputso tsa batho li fumane hore ho noa li-supplement tse phahameng tsa li-elderberry ho ka ntlafatsa matšoao le ho khutsufatsa nako ea sefuba le feberu (,).

Li-elderberries li boetse li na le fiber le vithamine C e ngata, 'me hangata li jeoa li phehiloe ka jeme le jellies kapa li entsoe ka lero, veine kapa li-syrup tse sa hlapolloang.

15. Litholoana tsa drakone e khubelu

Litholoana tsa drakone e khubelu li na le nama e khanyang, e bofubelu bo pherese e nang le peo e nyane, e ntšo, e jeoang. Tholoana ena ea tropike e na le sebopeho sa kiwi, 'me tatso ea eona hangata e hlalosoa e le monate hamonate.

Litholoana tsa drakone li na le lik'hilojule tse tlase empa li na le faeba, vithamine C le magnesium, e li etsang tlatsetso e matlafatsang ho lisalate tsa litholoana le lijana tse ling tse tsoekere ().

Litholoana tsa dragon e khubelu le tsona li na le li-antioxidants tse ngata tse sireletsang.

Patlisiso ea "tube-test" e fana ka maikutlo a hore ho ntša litholoana tse khubelu tsa drakone ho ka ba le bokhoni ba ho emisa kholo ea mefuta e meng ea lisele tsa mofets'e oa motho, ho kenyeletsoa le mofets'e oa matsoele, hape ho ka baka lefu la lisele tsa mofetše ().

16. Harese e pherese

Harese ke lijo-thollo tse tlang ka mebala e fapaneng, ho kenyelletsa botšo, boputsoa, ​​bosehla le pherese ().

Mefuta eohle ea harese e na le fiber le liminerale tse ngata, joalo ka mankanese, tšepe, magnesium le selenium. Hammoho le limatlafatsi tsena, harese e pherese e tletse li-anthocyanin, e leng se e etsang khetho e ntlehali bakeng sa motsoako o nang le limatlafatsi ().

Harese e boetse e na le beta-glucan e ngata, mofuta oa fiber e amanang le melemo e mengata ea bophelo bo botle. Lipatlisiso li bonts'a hore beta-glucan e kanna ea khothaletsa bophelo bo botle ba lijo tse silang, ea fokotsa maemo a kotsi a lefu la pelo le ho ntlafatsa boits'ireletso ba mmele (

Ntle le moo, ba jang lijo tse nang le lithollo tse ngata joalo ka harese e pherese ba na le mafu a tlase, joalo ka lefu la tsoekere la mofuta oa 2, lefu la pelo le mofetše o itseng ().

Ntlha ea bohlokoa

Lijo tse nang le 'mala o pherese li fana ka melemo e mengata ea bophelo bo botle' me li eketsa mmala ho seo u se jang.

Ho kenyelletsa lijo tse pherese joalo ka li-blackberries, Redbor kale, monokotšoai oa acai, raese e hanetsoeng, lihoete tse pherese le li-elderberry lenaneong la hau la lijo li ka netefatsa hore o sebelisa tekanyetso e matla ea li-antioxidants tsa anthocyanin le limatlafatsi tse fapaneng tsa bohlokoa.

Leka ho eketsa litholoana, meroho le lijo-thollo tse 'maloa lethathamong lena lijong kapa lijong tse latelang ho sebelisa thepa ea bona e khothalletsang bophelo bo botle.