Sephiri sa bophelo bo botle lijong tse pherese le tse leshome tsa tsona

Sephiri sa bophelo bo botle lijong tse pherese le tse leshome tsa tsona

Lijo tse pherese, joalo ka ha lebitso la tsona le fana ka maikutlo, li mabapi le ho ja mefuta e mengata ea lijo tse pherese, tse nang le li-antioxidants tse matla tse tsejoang e le li-anthocyanins, tse fanang ka lijo tsena 'mala oa tsona o khanyang le ho fana ka melemo e mengata ea bophelo bo botle.

1 - Antioxidant

Lijo tse pherese li na le li-anthocyanins tse ngata, tse loantšang li-radicals tsa mahala, ho fokotsa kotsi ea mafu a sa foleng le ho liehisa mokhoa oa ho tsofala.

2. Molemo bakeng sa bophelo bo botle ba pelo

Ho ja litholoana le meroho e pherese ho tšehetsa bophelo bo botle ba pelo ka ho theola khatello ea mali, ho fokotsa boemo ba k'holeseterole, le ho khothalletsa phallo ea mali.

3. Ho khothalletsa bophelo bo botle ba boko

Metsoako ea Anthocyanin e fumanoang lijong tse pherese e amahanngoa le ts'ebetso e ntlafetseng ea kelello le ho fokotsa kotsi ea ho fokotseha ha kelello ho batho ba tsofetseng.

4. Anti-inflammatory

Lijo tse pherese li na le lintho tse matla tse thibelang ho ruruha, tse thusang ho thibela le ho laola maemo a ho ruruha.

5. Thibelo ea kankere

Liphuputso li fana ka maikutlo a hore li-anthocyanins li ka ba le karolo ho thibeleng mefuta e itseng ea mofetše, ho etsa hore lijo tse pherese e be tlatsetso ea bohlokoa ho lijo life kapa life tse thibelang mofetše.

10 lijo tse pherese

Lethathamo la lijo tse pherese tse tsebahalang haholo li kenyelletsa:

1. Eggplant
Eggplant ke meroho e monate le e fapaneng. Hape ke mohloli o moholo oa fiber ea lijo le limatlafatsi tse hlokahalang.

2. Li-Blueberries
Li-blueberries, tse atisang ho ba pherese ka 'mala, li tsebahala li na le li-antioxidants tse ngata' me ke monokotšoai o monyenyane o khothalletsang bophelo bo botle ba pelo le ho ntlafatsa ts'ebetso ea kelello.

3. Li-Blackberries
Li-blackberry, kapa li-blackberries, li na le fiber e ngata, li thusa tšilo ea lijo 'me li tsebahala ka litaba tsa tsona tse tsotehang tsa vithamine C.

4. Litapole tse pherese
E ruile ka potasiamo le vithamine C, litapole tse pherese ke mokhoa o phetseng hantle ho feta tse ling tsa tsona tse tšoeu.

5. Khabeche e pherese
Khabeche e pherese kapa e khubelu e na le liperesente tse ngata tsa fiber le limatlafatsi, 'me ke meroho e tšehetsang bophelo bo botle ba mala le ho matlafatsa sesole sa' mele.

6. Lihoete tse pherese
E ruile ka li-anthocyanins, lihoete tse pherese li fana ka limatlafatsi tsa bohlokoa joalo ka vithamine A le fiber.

7. Ho cauliflower e pherese
Cauliflower e pherese e fana ka li-antioxidants 'me ke mohloli o babatsehang oa vithamine C le vithamine K.

8. Morara o pherese
Mefuta ea morara e lefifi e na le resveratrol, antioxidant e hokahantsoeng le bophelo bo botle ba pelo ebile e thusa ho thibela botsofali.

9. Plum
Li-plums tse omisitsoeng li na le fiber e ngata, e thusang tšilo ea lijo, 'me e fana ka livithamine le liminerale, e leng se etsang hore e be tlatsetso e nang le phepo lijong tse pherese.

10. Asparagus e pherese
Asparagus ke mofuta oa semela sa selemo seo e leng sa lelapa la khahla, seo linaheng tse ling tsa Maarabo se bitsoang "scum". Semela sa asparagus se boetse se bitsoa mabitso a 'maloa a sebaka sa Palestine, ho kenyeletsoa Halyon le Jarboua. Mofuta ona o ikhethang oa asparagus o na le li-anthocyanins mme o fana ka tatso e monate hanyane ha e bapisoa le botala ba eona.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023