Lijo tse hlano tsa boko ba tšepe

Lijo tse hlano tsa boko ba tšepe

1 - li-blueberries

Li-cranberries kapa li-blueberries li ka holimo lethathamong la lijo tse bohlokoa bakeng sa boko. Liphuputso li bontšitse hore blueberries e thusa ho ntlafatsa mohopolo le ts'ebetso ea kelello. Phuputso e 'ngoe e boetse e fumane hore ho ja lero la blueberry bakeng sa libeke tse 12 ho ntlafatsa mohopolo le maikutlo.

Li-blueberries li na le li-antioxidants le li-phytonutrients tse ngata, tse thusang ho sireletsa boko tšenyo e bakoang ke li-radicals tsa mahala. Li-blueberries le tsona ke mohloli o motle oa vithamine C, e leng ea bohlokoa bakeng sa tsamaiso ea 'mele ea ho itšireletsa mafung.

2 - Salmone

Salmon e tsebahala haholo ka ho ba o mong oa mehloli e molemohali ea omega-3 fatty acids e matlafatsang boko, eo 'mele oa motho o ke keng oa e hlahisa ka bobona. Ke ka lebaka leo ho leng bohlokoa ho kenyelletsa lijo tse kang salmon lijong tsa hau, ha u ntse u etsa bonnete ba hore u fumana tse lekaneng ho matlafatsa bophelo bo botle ba boko.

Salmon hape ke mohloli o motle oa protheine le vithamine D, tseo ka bobeli li leng bohlokoa bakeng sa bophelo bo botle ba boko. Lipatlisiso li bontšitse hore batho ba jang litlhapi kamehla ha ba na monyetla oa ho ba le lefu la Alzheimer le mathata a mang a kelello.

3- Linate le peo

Hape, linate le lipeo li fana ka bongata bo botle ba boko bo botle ba omega-3 fatty acids, antioxidants, vithamine E le magnesium, diminerale ea bohlokoa bakeng sa bophelo bo botle ba boko eo liphuputso li bontšitseng hore e ka thusa ho ntlafatsa mohopolo.

Litsebi tsa phepo e nepahetseng li khothalletsa ho ja li-walnuts haholo-holo hobane li na le omega-3 e phahameng.

4- Chokolete e lefifi

Chokolete e lefifi ka ho khetheha ke mohloli o motle oa li-antioxidants le flavonoids, tse bontšitsoeng ho ntlafatsa mosebetsi oa boko. Liphello tsa phuputso e 'ngoe li senotse hore batho ba jang chokolete e lefifi ba ntlafalitse haholo ts'ebetso ea bona litekong tsa mohopolo.

Tsokolate hape ke mohloli o motle oa caffeine, e ka thusang ho ntlafatsa ts'ebetso ea boko le ho falimeha. Litsebi li eletsa ho khetha chokolete e lefifi e nang le cocoa e ngata ho fumana melemo e mengata, empa hopola ho e ja ka mokhoa o itekanetseng ho qoba boima ba 'mele.

5- Avocado

Li-avocado li tsejoa e le mohloli o motle oa mafura a phetseng hantle, livithamine le liminerale, hammoho le ho ba e 'ngoe ea litholoana tse seng kae tse nang le mafura a monounsaturated, a bohlokoa bakeng sa bophelo bo botle ba boko. Phuputso e 'ngoe e fumane hore batho ba neng ba ja li-avocado ba ne ba e-na le litekanyetso tse phahameng tsa boko-derived neurotrophic factor (BDNF), protheine ea bohlokoa bakeng sa bophelo bo botle ba boko le mosebetsi oa boko.BDNF e bontšitsoe ho ntlafatsa mohopolo le ho sireletsa boko ho fokotseha ho amanang le lilemo.

melao e akaretsang

Lijo tse fapaneng li na le litlamorao tse fapaneng ho batho ba fapaneng le 'meleng ea bona, empa ho na le melao e akaretsang eo bohle re ka e latelang ho fa boko ba rona monyetla o motle oa ho lula o phetse hantle le ho sebetsa hantle ho fihlela botsofaling. Melao ea monoana e kenyelletsa ho ja litholoana le meroho e mengata ea mebala eohle, kaha e na le li-antioxidants le limatlafatsi tse bohlokoa bakeng sa bophelo bo botle ba kelello. Nahana ka ho fumana omega-3 fatty acids e lekaneng ka ho ja tlhapi e mafura khafetsa joalo ka salmon kapa tuna.

Litsebi tsa phepo e nepahetseng, tabeng ena, li lemosa khahlanong le ho ja lijo tse entsoeng ka letsoho le li-snacks tse tsoekere 'me li khothalletsa hore li nkeloe sebaka ka karolo e itseng kapa ka ho feletseng ka lijo-thollo, linate le lipeo, hammoho le chokolete e nyenyane e lefifi nako le nako.