Lijo tse 18 tse tšabehang ho thusa ho imolla khatello ea maikutlo

Litaba

• 1. Matcha phofo
• 2. chard ea Switzerland
• 3. Litapole tse monate
• 4. Kimchi
• 5. Artichokes
• 6. Lijo tsa nama
• 7. Mahe
• 8. Litlhapi
• 9. Acerola phofo ea ciliegia
• 10. Litlhapi tse mafura
• 11. Parsley
• 12. Konofolo
• Mokhoa oa ho hlakola konofolo
• 13. Tahini
• 14. Peo ea soneblomo
• 15. Broccoli
• 16. Chickpeas
• 17. Tee ea Chamomile
• 18. Li-blueberries
• Ntlha ea bohlokoa

Haeba u ikutloa u imetsoe kelellong, ke ha tlhaho ho batla phomolo.

Le ha ho le thata ho qoba linako tse ling tsa khatello ea maikutlo, khatello ea maikutlo e sa foleng e ka u ama hampe 'meleng le maikutlong. Ebile, e ka eketsa menyetla ea hau ea maemo a joalo ka lefu la pelo le khatello ea maikutlo (,,,).

Ho khahlisang ke hore lijo le lino tse ling li ka ba le litšobotsi tse imollang kelellong.

Lijo le lino tse 18 tse kokobetsang khatello ea maikutlo ho li eketsa lijong tsa hau.

1. Matcha phofo

Phofshoana ena ea tee e tala e ratoa haholo ke batho ba chesehelang bophelo bo botle hobane e ruile L-theanine, amino acid e seng protheine e nang le thepa e matla ea ho imolla khatello ea maikutlo.

Matcha ke mohloli o betere oa amino acid ena ho feta mefuta e meng ea tee e tala, kaha e entsoe ka makhasi a tee e tala e lenngoeng moriting. Ts'ebetso ena e eketsa litaba tsa eona tsa metsoako e meng, ho kenyeletsoa L-theanine ().

Ka bobeli lithuto tsa batho le tsa liphoofolo li bonts'a hore matcha e ka fokotsa khatello ea maikutlo haeba litaba tsa eona tsa L-theanine li phahame ka ho lekana le caffeine ea eona e le tlase ().

Mohlala, phuputsong ea matsatsi a 15, batho ba 36 ba ne ba ja li-cookie tse nang le ligrama tse 4,5 tsa phofo ea matcha ka letsatsi. Ba bile le ts'ebetso e fokotsehileng haholo ea "alpha-amylase" ea "salivary marker", ha e bapisoa le sehlopha sa "placebo" ().

2. chard ea Switzerland

Swiss chard ke meroho e tala e makhasi e nang le limatlafatsi tse loantšang khatello ea maikutlo.

Senoelo se le seng feela (ligrama tse 175) tsa chard e phehiloeng ea Switzerland e na le 36% ea tlhahiso e khothalletsoang bakeng sa magnesium, e phethang karolo ea bohlokoa karabong ea khatello ea mmele (,).

Maemo a tlase a diminerale ena a amahanngoa le maemo a kang ho tšoenyeha le ho tšoha. Hape, khatello ea maikutlo e sa foleng e ka senya mabenkele a 'mele oa hau a magnesium, a etsa hore diminerale ena e be ea bohlokoa haholo ha o imetsoe ().

3. Litapole tse monate

Ho ja li-carb tse nang le limatlafatsi tse ngata tse kang litapole ho ka thusa ho theola maemo a khatello ea kelello ea cortisol ().

Leha maemo a cortisol a laoloa ka thata, khatello ea maikutlo e sa foleng e ka lebisa ho ho se sebetse ha cortisol, ho ka bakang ho ruruha, bohloko le litlamorao tse ling tse bohloko ().

Phuputso ea libeke tse 8 ho basali ba nang le boima ba 'mele kapa botenya bo fetelletseng e fumane hore ba jang lijo tse nang le li-carb tse nang le limatlafatsi tse ngata li na le maemo a tlase haholo a "cortisol" ea salivary ho feta ba latelang lijo tse tloaelehileng tsa Amerika tse nang le carbs e ntlafalitsoeng.

Litapole tse monate ke lijo tse felletseng tse etsang khetho e ntle ea carb. Li tletse limatlafatsi tse bohlokoa bakeng sa karabelo ea khatello ea maikutlo, joalo ka vithamine C le potasiamo ().

4. Kimchi

Kimchi ke sejana sa meroho se lomositsoeng seo ka tloaelo se entsoeng ka napa k'habeche le daikon, mofuta oa radish. Lijo tse nonneng tse kang kimchi li tletse libaktheria tse molemo tse bitsoang li-probiotics le livithamine tse ngata, liminerale le li-antioxidants ().

Patlisiso e senola hore lijo tse lomositsoeng li ka thusa ho fokotsa khatello ea maikutlo le matšoenyeho. Mohlala, phuputsong ho batho ba baholo ba 710, ba jang lijo tse lomositsoeng khafetsa ba bile le matšoao a fokolang a khatello ea maikutlo sechabeng ().

Liphuputso tse ling tse ngata li bontša hore li-probiotic tse tlatsetsang le lijo tse nang le li-probiotic tse kang kimchi li na le litlamorao tse ntle ho bophelo ba kelello. Sena se ka etsahala ka lebaka la litšebelisano tsa bona le 'mele oa hau oa' mele, o amang maikutlo a hau ka kotloloho ().

5. Artichokes

Artichokes ke mohloli o makatsang oa fiber ebile e ruile haholo li-prebiotic, mofuta oa faeba e fepang libaktheria tse mosa ka maleng a hau ().

Liphuputso tsa liphoofolo li bontša hore li-prebiotic tse kang fructooligosaccharides (FOSs), tse kenelletseng ho artichokes, li ka thusa ho fokotsa maemo a khatello ea maikutlo ().

Hape, tlhahlobo e le 'ngoe e bontšitse hore batho ba jeleng ligrama tse 5 kapa ho feta tsa li-prebiotic ka letsatsi ba bile le matšoao a ntlafetseng a ho tšoenyeha le khatello ea maikutlo, le boleng bo holimo, lijo tse nang le li-prebiotic li ka fokotsa menyetla ea khatello ea maikutlo ().

Artichokes e boetse e na le potasiamo e ngata, magnesium, le livithamini C le K, tseo kaofela li leng bohlokoa bakeng sa karabelo e nepahetseng ea khatello ea maikutlo (,).

6. Lijo tsa nama

Lijo tsa 'mele, tse kenyelletsang pelo, sebete le liphio tsa liphoofolo tse kang likhomo le likhoho, ke mohloli o motle oa livithamini tsa B, haholo-holo B12, B6, riboflavin le folate, tse bohlokoa bakeng sa taolo ea khatello ea maikutlo.

Mohlala, livithamini tsa B lia hlokahala bakeng sa tlhahiso ea li-neurotransmitters tse kang dopamine le serotonin, tse thusang ho laola maikutlo (,).

Ho tlatselletsa ka livithamini tsa B kapa ho ja lijo tse kang nama ea setho ho ka thusa ho fokotsa khatello ea maikutlo. Tlhahlobo ea lithuto tse 18 ho batho ba baholo e fumane hore vithamine ea B e tlatsetsa maemong a khatello ea maikutlo mme e ruile molemo haholo maikutlong ().

Selae se le seng feela (85 grams) sa sebete sa nama ea khomo se fana ka 50% ea Daily Value (DV) bakeng sa vithamine B6 le folate, ho feta 200% ea DV bakeng sa riboflavin, le ho feta 2,000% ea DV bakeng sa vithamine B12 ().

7. Mahe

Hangata mahe a bitsoa multivitamin ea tlhaho ka lebaka la boemo ba eona bo khahlang ba limatlafatsi. Mahe kaofela a tletse li-vithamine, liminerale, li-amino acid le li-antioxidants tse hlokahalang bakeng sa karabelo e nepahetseng ea khatello ea maikutlo.

Mahe a felletseng a ruile haholo ka choline, phepo e fumanoang ka bongata lijong tse 'maloa feela. Choline e bonts'itsoe hore e bapala karolo ea bohlokoa ho bophelo bo botle ba boko mme e ka sireletsa khahlano le khatello ea maikutlo ().

Liphuputso tsa liphoofolo li hlokomela hore li-choline li tlatsetsa li ka thusa ho arabela khatello ea maikutlo le ho matlafatsa maikutlo ().

8. Litlhapi

Li-shellfish, tse kenyelletsang li-mussels, clams le li-oyster, li na le li-amino acid tse ngata joalo ka taurine, e ithutiloeng ka thepa ea eona e matlafatsang maikutlo ().

Taurine le li-amino acid tse ling lia hlokahala ho hlahisa li-neurotransmitters tse kang dopamine, tse bohlokoa bakeng sa ho laola khatello ea maikutlo. Ebile, liphuputso li bonts'a hore taurine e kanna ea ba le litlamorao tsa khatello ea maikutlo ().

Li-shellfish li boetse li na le vithamine B12, zinki, koporo, manganese le selenium, tseo kaofela li ka thusang ho matlafatsa maikutlo. Phuputso ho batho ba baholo ba Majapane ba 2,089 e amahantse ho kenella hanyane ha zinki, koporo le mankanese le khatello ea maikutlo le matšoao a matšoenyeho ().

9. Acerola phofo ea ciliegia

Li-cherries tsa Acerola ke e 'ngoe ea mehloli ea vithamine ea C. E ithorisa ka vithamine C e fetang 50-100% ho feta litholoana tsa citrus tse kang lilamunu le lilamunu ().

Vithamine C e kenella karabong ea khatello ea maikutlo. Ho feta moo, litekanyetso tse phahameng tsa vithamine ea C li hokahane le maikutlo a phahameng le maemo a tlase a khatello ea maikutlo le khalefo. Hape, ho ja lijo tse nang le vithamine ena ho ka ntlafatsa maikutlo a kakaretso (,,).

Le ha li ka natefeloa li le ncha, li-cherries tsa acerola li senyeha haholo. Ha ho le joalo, hangata li rekisoa e le phofo, eo u ka e eketsang lijong le lino tse tahang.

10. Litlhapi tse mafura

Litlhapi tse mafura tse kang mackerel, herring, salmon le sardine li ruile haholo mafura a omega-3 le vithamine D, limatlafatsi tse bontšitsoeng ho thusa ho fokotsa maemo a khatello ea maikutlo le ho ntlafatsa maikutlo.

Omega-3s ha e ea hlokahala feela bakeng sa bophelo bo botle ba kelello le maikutlo empa e ka thusa 'mele oa hau ho sebetsana le khatello ea maikutlo. Ebile, tlhahiso e tlase ea omega-3 e hokahantsoe le khatello e eketsehileng ea khatello ea maikutlo le khatello ea maikutlo ho baahi ba Bophirimela (,,).

Vithamine D e boetse e bapala karolo ea bohlokoa ho bophelo bo botle ba kelello le taolo ea khatello ea maikutlo. Maemo a tlase a amahanngoa le kotsi e eketsehileng ea khatello ea maikutlo le khatello ea maikutlo (,).

11. Parsley

Parsley ke setlama se nang le phepo se nang le li-antioxidants - metsoako e fokolisang limolek'hule tse sa tsitsang tse bitsoang li-radicals tsa mahala le ho itšireletsa khahlanong le khatello ea mali.

Ho imeloa kelellong ho amahanngoa le mafu a mangata, ho kenyeletsoa mathata a bophelo bo botle ba kelello joalo ka khatello ea maikutlo le khatello ea maikutlo. Boithuto bo bontša hore lijo tse nang le li-antioxidants li ka thusa ho thibela khatello ea maikutlo le matšoenyeho ().

Li-antioxidants li ka thusa ho fokotsa ho ruruha, hangata ho holimo ho ba nang le khatello ea maikutlo e sa foleng ().

Parsley e ruile haholo li-carotenoids, flavonoids le lioli tse sa tsitsang, tseo kaofela li nang le thepa e matla ea antioxidant ().

12. Konofolo

Konofolo e na le metsoako e mengata ea sebabole e thusang ho eketsa maemo a glutathione. Antioxidant ena ke karolo ea boits'ireletso ba mmele oa hau khahlanong le khatello ea maikutlo ().

Ho feta moo, lithuto tsa liphoofolo li fana ka maikutlo a hore konofolo e thusa ho loants'a khatello ea maikutlo le ho fokotsa matšoao a khatello ea maikutlo le khatello ea maikutlo. Le ha ho le joalo, lipatlisiso tsa batho li ea hlokahala (, 42).

Mokhoa oa ho hlakola konofolo

13. Tahini

Tahini ke namane e hasaneng e entsoeng ka peo ea sesame, e leng mohloli o motle oa amino acid L-tryptophan.

L-tryptophan ke selelekela sa li-neurotransmitters tsa taolo ea maikutlo le serotonin. Ho latela lijo tse nang le li-tryptophan tse ngata ho ka thusa ho matlafatsa maikutlo le ho kokobetsa matšoao a khatello ea maikutlo le matšoenyeho ().

Phuputsong ea matsatsi a mane ho batho ba baholo ba 25, phepo e phahameng ea tryptophan e lebisitse ho maikutlo a ntlafetseng, ho fokotsa khatello ea maikutlo, le ho fokotsa matšoao a khatello ea maikutlo, ha ho bapisoa le phepo e tlase ho amino acid () ena.

14. Peo ea soneblomo

Peo ea soneblomo ke mohloli o enneng oa vithamine E. Vithamine ena e qhibilihang mafura e sebetsa e le antioxidant e matla 'me e bohlokoa molemong oa bophelo bo botle ba kelello.

Ho ja lijo tse fokolang haholo ho amana le ho feto-fetoha ha maikutlo le khatello ea maikutlo ().

Peo ea soneblomo e boetse e na le limatlafatsi tse ling tse fokotsang khatello ea maikutlo, ho kenyelletsa magnesium, manganese, selenium, zinki, livithamini tsa B le koporo ().

15. Broccoli

Meroho ea Cruciferous e kang broccoli e tsebahala ka melemo ea eona ea bophelo bo botle. Lijo tse nang le meroho ea cruciferous li ka fokotsa menyetla ea ho ba le mofetše, lefu la pelo le mathata a bophelo bo botle ba kelello joalo ka khatello ea maikutlo (,,).

Meroho ea Cruciferous joalo ka broccoli ke e meng ea mehloli ea lijo e kenelletseng ka ho fetesisa ea limatlafatsi tse ling - ho kenyeletsoa magnesium, vithamine C, le folate - tse netefalitsoeng hore li loantša matšoao a tepeletsang ().

Broccoli e boetse e ruile sulforaphane, motsoako oa sebabole o nang le litšobotsi tse thibelang methapo ea kutlo mme o ka fana ka litlamorao tse kokobetsang le tse imetsoeng kelellong (,,).

Ntle le moo, kopi e le 'ngoe (li-gram tsa 184) ea lipakete tsa broccoli tse phehiloeng ho feta 20% ea DV bakeng sa vithamine B6, e kenang ka bongata e hokahantsoeng le kotsi e tlase ea khatello ea maikutlo le khatello ea maikutlo ho basali (,).

16. Chickpeas

Lichickpeas li na le livithamini le liminerale tse loantšang khatello ea maikutlo, ho kenyelletsa magnesium, potasiamo, livithamini tsa B, zinki, selenium, manganese le koporo.

Limela tsena tse monate li boetse li ruile L-tryptophan, eo 'mele oa hau o hlokang ho hlahisa li-neurotransmitters tse laolang maikutlo ().

Lipatlisiso li fumane hore lijo tse nang le liprotheine tsa limela tse kang li-chickpeas li ka thusa ho matlafatsa bophelo ba boko le ho ntlafatsa ts'ebetso ea kelello ().

Phuputsong e entsoeng ho batho ba kaholimo ho 9,000, ba latelang lijo tsa Mediterranean tse nang le lijo tsa limela tse kang linaoa ba ile ba ba le maikutlo a ntlafetseng le khatello ea maikutlo ho feta ba latelang lijo tse tloaelehileng tsa Bophirimela tse nang le lijo tse tsoetsoeng ().

17. Tee ea Chamomile

Chamomile ke setlama sa bongaka se 'nileng sa sebelisoa ho tloha mehleng ea khale joalo ka mokhoa oa tlhaho oa ho fokotsa khatello ea maikutlo. Ho bontšitsoe hore e noa tee le ho ntšoa ha eona ho khothalletsa boroko bo khathollang le ho fokotsa matšoao a matšoenyeho le khatello ea maikutlo (,).

Phuputso ea libeke tse 8 ho batho ba 45 ba nang le matšoenyeho e bontšitse hore ho nka ligrama tse 1,5 tsa sekhahla sa chamomile ho fokotsitse maemo a "cortisol" a salivary le matšoao a ntlafetseng a matšoenyeho ().

18. Li-blueberries

Li-blueberries li amahanngoa le melemo e mengata ea bophelo bo botle, ho kenyeletsoa le maikutlo a ntlafalitsoeng (,).

Li-monokotsoai tsena li na le li-antioxidants tsa flavonoid tse nang le litlamorao tse matla tsa ho thibela ho ruruha le ho thibela tšoaetso. Li ka thusa ho fokotsa ho ruruha ho amanang le khatello ea maikutlo le ho itšireletsa khahlanong le ts'enyo ea lisele tse amanang le khatello ea maikutlo ().

Ho feta moo, liphuputso li bontšitse hore ho ja lijo tse nang le flavonoid tse ngata joalo ka li-blueberries ho ka u sireletsa khahlanong le khatello ea maikutlo le ho matlafatsa maikutlo a hau (,).

Ntlha ea bohlokoa

Lijo tse ngata li na le limatlafatsi tse ka u thusang ho fokotsa khatello ea maikutlo.

Phofo ea Matcha, tlhapi e mafura, kimchi, konofolo, tee ea chamomile le broccoli ke tse 'maloa tse ka thusang.

Leka ho kenyelletsa tse ling tsa lijo le lino tsena lijong tsa hau ho phahamisa khatello ea maikutlo.