Li-Superfood tse 16 tse tšoaneloang ke sehlooho

Litaba

• 1. Meroho e Lefifi e Lefifi
• 2. Monokotšoai
• 3. Tee e Tala
• 4. Mahe
• 5. Limela tsa linaoa
• 6. Linate le Peo
• 7. Kefir (Le Yogurt)
• 8. Konofolo
• 9. Oli ea Mohloaare
• 10. Khemere
• 11. Moferefere (Curcumin)
• 12. Salmone
• 13. Avocado
• 14. Litapole tse monate
• 15. Li-mushroom
• 16. Mahola a Leoatle
• Ntlha ea Bohlokoa

Ha ho buuoa ka phepo e nepahetseng, ha ho na ntho e joalo ka lijo tse monate haholo.

Polelo ena e ne e qapiloe molemong oa ho bapatsa ho susumetsa mekhoa ea lijo le ho rekisa lihlahisoa.

Indasteri ea lijo e fa lethathamo la lijo tse matlafatso lijong tse nang le limatlafatsi tse nang le bokhoni ba ho ama bophelo bo botle hantle.

Leha lijo tse ngata li ka hlalosoa li le ntle haholo, ho bohlokoa ho utloisisa hore ha ho na sejo se le seng se tšoereng senotlolo sa bophelo bo botle kapa thibelo ea mafu.

Empa kaha lentsoe "superfood" le bonahala le sa ee kae kapa kae haufinyane, ho ka ba molemo ho shebisisa likhetho tse ling tse nepahetseng.

Lijo tse 16 ke tsena tse ka tšoaneloang ke sehlooho se hlomphuoang sa li-superfood.

1. Meroho e Lefifi e Lefifi

Meroho e makhasi a botala bo lefifi (DGLVs) ke mohloli o motle oa limatlafatsi ho kenyelletsa folate, zinc, calcium, iron, magnesium, vithamine C le fiber.

Karolo ea se etsang hore li-DGLV li be ntle haholo ke bokhoni ba tsona ba ho fokotsa menyetla ea mafu a sa foleng a kenyeletsang lefu la pelo le lefu la tsoekere la mofuta oa 2 (,).

Li boetse li na le metsoako e phahameng ea lithibela-mafu e tsejoang e le carotenoids, e ka sirelletsang mefuta e itseng ea mofets'e ().

Li-DGLV tse ling tse tsebahalang li kenyelletsa:

• Khale
• Chard ea Switzerland
• Meroho ea Collard
• Meroho ea Turnip
• Sepinichi

Li-DGLV tse ling li na le tatso e bohloko 'me ha se motho e mong le e mong ea li thabelang ka mokhoa o hlakileng. U ka iqapela lintho ka ho li kenya ka har'a sopho eo u e ratang, lisalate, li-smoothies, li-stir-fries le li-curry.

Meroho e makhasi a botala bo lefifi e tletse fiber le limatlafatsi tse ka thusang ho thibela mafu a itseng a sa foleng.

2. Monokotšoai

Li-monokotsoai ke matla a matlafatsang a livithamini, liminerale, fiber le li-antioxidants.

Bokhoni bo matla ba antioxidant ba monokotšoai bo amahanngoa le kotsi e fokotsehileng ea lefu la pelo, mofetše le maemo a mang a ho ruruha (,).

Li-monokotsoai le tsona li ka sebetsa hantle ho phekoleng mathata a fapaneng a ho sila lijo le a amanang le boits'ireletso ha a sebelisoa hammoho le liphekolo tsa setso tsa kalafo ().

Tse ling tsa monokotsoai o tloaelehileng haholo li kenyelletsa:

• Lihlahla tse tala
• Fragole
• Blueberries
• Maberebere a matsó
• Cranberries

Hore na o li thabela e le karolo ea lijo tsa hoseng, joalo ka lijo tse tsoekere, ka salate kapa ka smoothie, melemo ea bophelo bo botle ea monokotsoai e ka tenyetseha joalo ka ts'ebeliso ea tsona ea ho pheha.

Li-monokotsoai li tletse limatlafatsi le li-antioxidants tse ka thibelang mafu a itseng le ho ntlafatsa tšilo ea lijo.

3. Tee e Tala

Qalong e tsoa China, tee e tala ke seno se bobebe sa caffeine se nang le mefuta e mengata ea bongaka.

Tee e tala e na le li-antioxidants le metsoako ea polyphenolic e nang le litlamorao tse matla tse khahlano le ho ruruha. E 'ngoe ea li-antioxidants tse atileng ka ho fetisisa tee e tala ke catechin epigallocatechin gallate, kapa EGCG.

EGCG e kanna eaba ke eona e fang tee e tala bokhoni ba eona bo hlakileng ba ho itšireletsa khahlanong le mafu a sa foleng a kenyeletsang lefu la pelo, lefu la tsoekere le mofetše (,).

Liphuputso li boetse li bontša hore ho kopana ha katekine le caffeine e teeng e tala ho ka e etsa sesebelisoa se atlehang sa ho theola boima ba 'mele ho batho ba bang ().

Tee e tala e ruile antioxidant e na le melemo e mengata ea bophelo bo botle ho kenyeletsoa le thibelo ea mofetše.

4. Mahe

Ho tloha khale mahe e ne e le taba e bakang khang lefatšeng la phepo e nepahetseng ka lebaka la k'holeseterole e ngata, empa e lula e le sejo se phetseng hantle ho fetisisa.

Mahe kaofela a na le limatlafatsi tse ngata ho kenyeletsoa livithamini tsa B, choline, selenium, vithamine A, iron le phosphorus.

Li boetse li jere liprotheine tsa boleng bo holimo.

Mahe a na le li-antioxidants tse peli tse matla, zeaxanthin le lutein, tse tsejoang ho sireletsa pono le bophelo bo botle ba mahlo (,).

Leha ho na le ts'abo e potileng ts'ebeliso ea lehe le k'holeseterole e phahameng, lipatlisiso li bonts'a keketseho e ke keng ea lekanngoa ea lefu la pelo kapa lefu la tsoekere ho tloha ho ja ho fihlela mahe a 6-12 ka beke ().

Ebile, ho ja mahe ho ka eketsa "cholesterol" e ntle "ea HDL ho batho ba bang, e ka lebisang phokotsong e ntle ea kotsi ea lefu la pelo. Ho hlokahala lipatlisiso tse ling ho fihlela qeto e hlakileng ().

Mahe a na le liprotheine tsa boleng bo holimo le li-antioxidants tse ikhethang. Lipatlisiso li bontša hore ho ja mahe khafetsa ho ke ke ha eketsa menyetla ea lefu la pelo kapa lefu la tsoekere.

5. Limela tsa linaoa

Limela tsa linaoa, kapa linaoa, ke sehlopha sa lijo tsa limela tse entsoeng ka linaoa (ho kenyeletsoa soya), lensisi, lierekisi, matokomane le alfalfa.

Ba fumana letšoao la li-superfood hobane ba imetsoe ke limatlafatsi 'me ba bapala karolo ea ho thibela le ho laola mafu a fapaneng.

Lijo tsa linaoa ke mohloli o enneng oa livithamini tsa B, liminerale tse fapaneng, protheine le fiber.

Patlisiso e bonts'a hore ba fana ka melemo e mengata ea bophelo bo botle ho kenyelletsa le mofuta o ntlafalitsoeng oa taolo ea lefu la tsoekere, hammoho le khatello e tlase ea mali le cholesterol ().

Ho ja linaoa le linaoa khafetsa ho kanna ha khothaletsa tlhokomelo ea boima ba 'mele, ka lebaka la bokhoni ba bona ba ho ntlafatsa maikutlo a botlalo ().

Lijo tsa linaoa li na le livithamini tse ngata, liprotheine le fiber. Li ka thibela mafu a mang a sa foleng le ts'ehetso ea ho theola boima ba 'mele.

6. Linate le Peo

Linate le lipeo li ruile ka fiber, protheine ea limela le mafura a phetseng hantle pelong.

Li boetse li paka metsoako e fapaneng ea limela e nang le thepa e khahlanong le ho ruruha le antioxidant, e ka sirelletsang khahlano le khatello ea mali ().

Lipatlisiso li bontša hore ho ja linate le lipeo ho ka ba le tšireletso khahlanong le lefu la pelo ().

Linate le lipeo tse tloaelehileng li kenyelletsa:

• Lialmonde, li-pecans, li-pistachio, walnuts, li-cashews, linate tsa Brazil, linate tsa macadamia.
• Linate - ha e le hantle e le legume, empa hangata e nkoa e le nate.
• Peo ea soneblomo, peo ea mokopu, peo ea chia, li-flaxseeds, peo ea hemp.

Ho khahlisang ke hore le ha linate le lipeo li le letso-letso, mefuta e meng ea linate e hokahane le ho theola boima ba 'mele ha e kenyelelitsoe lijong tse leka-lekaneng (,,).

Linate le lipeo li tletse fiber le mafura a phetseng hantle pelong. Li ka fokotsa menyetla ea hau ea lefu la pelo le ts'ehetso ea tahlehelo ea boima ba 'mele.

7. Kefir (Le Yogurt)

Kefir ke seno se lomositsoeng hangata se entsoeng ka lebese le nang le protheine, calcium, livithamini tsa B, potasiamo le li-probiotics.

Kefir e tšoana le yogurt empa e na le botsitso bo fokolang 'me hangata e na le likokoana-hloko tse ngata ho feta yogurt.

Lijo tse nonneng, tse nang le li-probiotic tse kang kefir li na le melemo e 'maloa e amanang le bophelo bo botle, ho kenyelletsa le ho fokotsa k'holeseterole, ho theola khatello ea mali, ho ntlafatsa tšilo ea lijo le litlamorao tse khahlanong le ho ruruha (,,).

Le ha kefir ka tloaelo e entsoe ka lebese la khomo, hangata e mamelloa hantle ke batho ba nang le mamello ea lactose ka lebaka la ho belisoa ha lactose ke libaktheria.

Leha ho le joalo, e entsoe hape ka lino tse se nang lebese tse kang lebese la coconut, lebese la raese le metsi a coconut.

O ka reka kefir kapa oa iketsetsa. Haeba u khetha sehlahisoa se lokiselitsoeng khoebong, hopola tsoekere e ekelitsoeng.

Kefir ke seno se tahiloeng sa lebese se nang le melemo e mengata ea bophelo bo botle e amanang le litaba tsa eona tsa probiotic. Le hoja ka kakaretso e entsoe ka lebese la khomo, kefir e boetse e fumaneha ka mefuta eo e seng ea lebese.

8. Konofolo

Konofolo ke lijo tsa semela tse amanang haholo le eiee, liki le shallots. Ke mohloli o motle oa manganese, vithamine C, vithamine B6, selenium le fiber.

Konofolo ke sejo se tummeng sa ho pheha ka lebaka la tatso ea eona e ikhethang, empa e 'nile ea sebelisoa bakeng sa melemo ea eona ea bongaka ka makholo a lilemo.

Lipatlisiso li bontša hore konofolo e ka sebetsa hantle ho fokotsa k'holeseterole le khatello ea mali, hammoho le ts'ehetso ea boits'ireletso ba mmele ().

Ho feta moo, metsoako e nang le sebabole ka konofolo e kanna ea bapala karolo ea ho thibela mefuta e itseng ea mofets'e ().

Konofolo ke lijo tse nang le limatlafatsi tse sebelisetsoang melemo ea eona ea bongaka ka makholo a lilemo. E kanna ea ba molemo bakeng sa ho ts'ehetsa boits'ireletso ba mmele le ho fokotsa menyetla ea lefu la pelo le mefuta e meng ea mofetše.

9. Oli ea Mohloaare

Oli ea mohloaare ke oli ea tlhaho e ntšitsoeng litholoana tsa lifate tsa mohloaare ebile e le e 'ngoe ea lijo tsa mantlha tsa lijo tsa Mediterranean.

Ke lipolelo tse kholo ho bophelo bo botle ke maemo a eona a phahameng a monounsaturated fatty acids (MUFAs) le metsoako ea polyphenolic.

Ho eketsa oli ea mohloaare lijong tsa hau ho ka fokotsa ho ruruha le kotsi ea mafu a itseng a kang lefu la pelo le lefu la tsoekere (,, 28).

E boetse e na le li-antioxidants tse kang livithamini E le K, tse ka sirelletsang ts'enyeho ea lisele ho khatello ea mali.

Oli ea mohloaare ke o mong oa metheo ea mafura lijong tsa Mediterranean. E ka ba molemo ho fokotsa lefu la pelo, lefu la tsoekere le maemo a mang a ho ruruha.

10. Khemere

Khemere e tsoa motso oa semela se thunyang ho tsoa Chaena. E sebelisoa e le sehokela sa tatso hammoho le litlamorao tsa eona tse ngata tsa bongaka.

Motso oa ginger o na le li-antioxidants, joalo ka gingerol, tse ka ikarabellang bakeng sa melemo e mengata e tlalehiloeng ea bophelo bo botle e amanang le lijo tsena.

Khemere e ka sebetsa hantle bakeng sa ho sebetsana le ho nyekeloa ke pelo le ho fokotsa bohloko ho tsoa maemong a hlobaetsang le a sa foleng a ho ruruha (,,).

Hape ho ka fokotsa menyetla ea mafu a sa foleng a kang lefu la pelo, 'dementia' le mefuta e meng ea mofetše (,,).

Khemere e fumaneha e le ncha, joalo ka oli kapa lero le ka mefuta e omisitsoeng / e phofshoana. Ho bonolo ho e kenyelletsa ka sopho, meroho, lisosisi le tee.

Khemere e sebelisetsoa tatso ea eona le litlamorao tse ka bang teng tsa bongaka. E ka ba molemo ho phekoleng ho nyekeloa ke pelo, bohloko le ho thibela maloetse a itseng a sa foleng.

11. Moferefere (Curcumin)

Turmeric ke senoko se mosehla se mosehla se amanang haholo le ginger. Qalong e tsoa India, e sebelisetsoa ho pheha le melemo ea eona ea bongaka.

Curcumin ke motsoako o sebetsang ka turmeric. E na le litlamorao tse matla tsa antioxidant le anti-inflammatory mme ke eona sepheo sa lipatlisiso tse ngata tse potileng turmeric.

Boithuto bo bonts'a hore curcumin e ka sebetsa hantle ho phekoleng le ho thibeleng mafu a sa foleng a kang mofetše, lefu la pelo le lefu la tsoekere (,).

E kanna ea thusa ho folisa maqeba le ho fokotsa bohloko (,).

Taba e 'ngoe ea ho sebelisa curcumin moriana ke hore ha e monyehe habonolo ke' mele oa hau, empa ho monyela ha eona ho ka ntlafatsoa ka ho e kopanya le mafura kapa linoko tse ling tse kang pepere e ntšo.

Motsoako o sebetsang ka turmeric, curcumin, o amahanngoa le litlamorao tse 'maloa tsa bongaka. Curcumin ha e ananeloe habonolo mme e lokela ho kopanngoa le lintho tse ntlafatsang ho monya ha eona, joalo ka pepere e ntšo.

12. Salmone

Salmone ke tlhapi e matlafatsang haholo e nang le mafura a phetseng hantle, liprotheine, livithamini tsa B, potasiamo le selenium.

Ke o mong oa mehloli e metle ea omega-3 fatty acids, e tsebahalang ka melemo e fapaneng ea bophelo bo botle, joalo ka ho fokotsa ho ruruha ().

Ho kenyelletsa salmon lijong tsa hau le hona ho ka fokotsa menyetla ea lefu la pelo le lefu la tsoekere mme ha u thusa ho boloka boima ba 'mele bo phetseng hantle ().

Tšitiso e ka bang teng ea ho ja salemone le mefuta e meng ea lijo tsa leoatleng ke tšilafalo ea tsona e ka bang teng ka tšepe e boima le lintho tse ling tse silafatsang tikoloho.

U ka qoba litlamorao tse mpe tse ka bang teng ka ho lekanyetsa ts'ebeliso ea hau ea litlhapi ho isa ho li-servings tse peli ho isa ho tse tharo ka beke (41).

Salmon ke mohloli o motle oa limatlafatsi tse ngata, haholo-holo omega-3 fatty acids. Fokotsa tšebeliso ea tlhapi ea litlhapi tsa salmon ho qoba litlamorao tse ka bang teng ho tsoa linthong tse silafatsang tse tloaelehileng litlhaping le lijong tsa leoatleng.

13. Avocado

Avocado ke tholoana e matlafatsang haholo, leha hangata e tšoaroa joalo ka meroho ts'ebelisong ea lijo.

E ruile limatlafatsi tse ngata, ho kenyeletsoa fiber, livithamini, liminerale le mafura a phetseng hantle ().

Ho tšoana le oli ea mohloaare, avocado e na le mafura a mangata a mangata (MUFAs). Asiti ea Oleic ke MUFA e hlaheletseng ka ho fetisisa ho avocado, e amanang le ho fokotsa ho ruruha 'meleng ().

Ho ja avocado ho ka fokotsa menyetla ea ho tšoaroa ke lefu la pelo, lefu la tsoekere, lefu la ts'oaetso le mefuta e meng ea mofets'e (,,).

Li-avocado li na le litholoana tse nang le limatlafatsi tse ngata tse ka bang le seabo ho fokotsa ho ruruha le mafu a sa foleng.

14. Litapole tse monate

Patata ke motso oa meroho o nang le limatlafatsi tse ngata, ho kenyeletsoa potasiamo, fiber le livithamini A le C.

Hape ke mohloli o motle oa li-carotenoids, mofuta oa antioxidant o ka fokotsang kotsi ea hau ea mefuta e itseng ea mofets'e ().

Leha e na le tatso e monate, litapole ha li eketse tsoekere maling joalo ka ha u ka lebella. Ho khahlisang ke hore li kanna tsa ntlafatsa taolo ea tsoekere maling ho ba nang le mofuta oa 2 lefu la tsoekere ().

Litapole tse monate ke lijo tse matlafatsang haholo tse nang le carotenoids, tse nang le thepa e matla ea antioxidant. Li kanna tsa ba molemo bakeng sa taolo ea tsoekere maling.

15. Li-mushroom

Mefuta e meng e tloaelehileng ea li-mushroom tse jeoang ke li-mushroom tsa konopo, portobello, shiitake, crimini le oyster.

Le ha limatlafatsi li fapana ho latela mofuta, li-mushroom li na le vithamine A, potasiamo, fiber le li-antioxidants tse 'maloa tse seng teng lijong tse ling tse ngata ().

Ho khahlisang ke hore ho ja li-mushroom tse ngata ho amana le ts'ebeliso e kholo ea meroho ka kakaretso, ho kenya letsoho phepong e nang le phepo e akaretsang ().

Ka lebaka la li-antioxidant tse ikhethang, li-mushroom li kanna tsa kenya letsoho ho fokotsa ho ruruha le ho thibela mefuta e meng ea mofetše (,,).

Tšobotsi e 'ngoe e kholo ea li-mushroom ke hore lihlahisoa tsa litšila tsa temo li sebelisoa ho li holisa. Sena se etsa hore li-mushroom e be karolo ea moshoelella ea sistimi ea lijo tse phetseng hantle ().

Li-mushroom li tletse limatlafatsi 'me li ka fokotsa menyetla ea mafu a itseng. Ntle le moo, li-mushroom ke khetho e tsitsitseng ea lijo.

16. Mahola a Leoatle

Seaweed ke lentsoe le sebelisetsoang ho hlalosa meroho e meng ea leoatle e nang le limatlafatsi. E sebelisoa haholo lijong tsa Asia empa e ntse e tsebahala libakeng tse ling tsa lefats'e ka lebaka la boleng ba eona ba phepo.

Seaweed e paka limatlafatsi tse ngata, ho kenyeletsoa vithamine K, folate, iodine le fiber.

Meroho ena ea leoatle ke mohloli oa metsoako e ikhethileng ea li-bioactive - hangata e se teng merohong ea mobu - e ka bang le litlamorao tsa antioxidant.

Tse ling tsa metsoako ena li ka fokotsa menyetla ea ho ba le mofetše, lefu la pelo, botenya le lefu la tsoekere ().

Seaweed ke sehlopha sa meroho ea leoatleng e nang le phepo e ntle e ka bapalang karolo ea ho itšireletsa khahlanong le mafu a itseng a sa foleng.

Ntlha ea Bohlokoa

Ho fumana bophelo bo botle ka ho fetisisa ka lijo le phepo e nepahetseng ho feta feela ho tsepamisa mohopolo ho e le 'ngoe kapa tse peli tsa mekhoa ea morao-rao ea lijo.

Ho e-na le hoo, bophelo bo botle bo tšehetsoa hantle ka ho ja lijo tse fapaneng tse matlafatsang letsatsi le leng le le leng.

Ho kenyelletsa tse ling, kapa tsohle tsa lijo tse lenaneng lena e le karolo ea phepo e nepahetseng ho ka u tsoela molemo ka kakaretso 'me ha thibela malwetse a mang a sa foleng.