Melemo e supileng eo o e fumanang ha o ja pepere e monate

Melemo e supileng eo o e fumanang ha o ja pepere e monate

1. Lycopene

Pepere ea tšepe e na le 'mala oa tlhaho o bitsoang lycopene, o ka fumanoang le mahapung, tamati le liguava. Har'a mebala eohle ea pepere ea tšepe, mofuta o mofubelu ke o ruileng ka ho fetisisa ho lycopene.

Ho ea ka tlaleho e hatisitsoeng koranteng ea Nutrients, lycopene e thusa ho loantša li-radicals tsa mahala 'meleng. Li-radicals tsa mahala ke metsoako e ka bakang tšenyo liseleng tsa 'mele, e lebisang khatellong ea oxidative e ka bakang mafu.

2. Carotenoids

Pepere e tšehla e tšehla le ea lamunu e na le mebala e 'meli ea tlhaho e bitsoang zeaxanthin le lutein, tse tsejoang hape e le carotenoids. Ho ea ka tlaleho e hatisitsoeng ho Nutrients, carotenoids e ka thusa ho ntlafatsa bophelo ba mahlo. Tlaleho e bolela hore lutein le zeaxanthin ke karolo ea 'mala o moputsoa o fumanoang ka har'a macula e mosehla ho potoloha retina - sebaka se tsejoang ka ho thusa ho sireletsa khanya e putsoa. Li-pigments tsena li ka boela tsa thusa ho sireletsa khahlanong le lera la mahlo le ho senyeha ha macular ho amanang le botsofali.

3. Vithamine C

Pelepele e khubelu e na le vithamine C e ngata, ha e le hantle, ho feta lilamunu. Vithamine C e thusa ho aha boitshireletso ba mmele le ho laola khatello e phahameng ea mali, hape e bontšitsoe ho thusa ts'ebetso ea kelello ha u ntse u tsofala.

Joalo ka ha ho tlalehiloe tlhahlobong ea mahlale, e hatisitsoeng koranteng ea BMC Psychiatry, khaello ea vithamine C e amahanngoa le maikutlo a ho tepella maikutlo le ts'ebetso e botsoa ea kelello.

4. Vithamine A

Tlhokomelo ea 'mele ea ho itšireletsa mafung ke karolo ea bohlokoa ea ho boloka' mele o phetseng hantle. Pelepele e na le vithamine A e ngata, e tsejoang ka ho thusa ho matlafatsa sesole sa 'mele.

Bafuputsi ba bangata baa lumela hore tekanyo e lekaneng ea vithamine A e ka thusa ho itšireletsa mafung a tšoaetsanoang, kaha ke ea bohlokoa bakeng sa ho haha ​​lisele tsa bohlokoa tse loantšang mafu a tšoaetsanoang.

5. Vithamine B6

Pelepele e khubelu e na le ho feta 35% ea boleng ba letsatsi le letsatsi bo khothalletsoang bakeng sa vithamine B6, vithamine e tsejoang ka ho ntlafatsa maikutlo le ho fokotsa kotsi ea ho tepella maikutlong. Ho ea ka phuputso e phatlalalitsoeng ho Journal of Inherited Metabolic Disease, vithamine B6 e ka sebelisoa e le tlatsetso ho thusa ho phekola matšoao a ho tepella maikutlong.

6. Capsanthin

Pelepele e khubelu, haholo-holo, e na le motsoako oa tlhaho o bitsoang capsanthin. Liphuputso tse ling li fumane hore ho nka capsanthin ho ka thusa ho loantša ho ruruha, ho theola boima ba 'mele, le ho theola maemo a tsoekere le k'holeseterole. "Capsanthin e thusa ho baka keketseho e nyane haholo ea metabolism, 'me ho ka etsahala hore palo e khothaletsoang ea metabolism-boosting ha e fumanehe ho bell pepper feela," ho hlalosa Dr. Amy Goodson, sengoli sa The Sports Nutrition Playbook le setsebi sa phepo e tummeng.

7. Quercetin

Pigment ea tlhaho e bitsoang quercetin, e fumanehang ka bongata bo botle ho bell pepper, ke karolo ea sehlopha sa flavonoids e sebetsang e le antioxidant e matla 'meleng. Quercetin e 'nile ea amahanngoa le melemo e mengata e fapaneng ea bophelo bo botle, ho akarelletsa le ho loantša ho ruruha, ho fokotsa kotsi ea lefu la pelo le ho theola khatello ea mali.

Dr. Goodson o boletse hore phuputso ea saense e sebelisitse tekanyo ea limiligrama tse 10 tsa quercetin, e fumanehang ka pepere e tala, ka ho khetheha, 'me ho fumanoe hore e thusitse ho ntlafatsa khatello ea mali, empa ho tlameha ho eloa hloko hore ho ke ke ha khoneha itšetleha ka pepere e tala feela ho fumana motsoako oa quercetin.

Likhakanyo tsa Capricorn tsa selemo sa 2023