Bakeng sa bophelo bo botle ba tšepe, ke tsena lero

Bakeng sa bophelo bo botle ba tšepe, ke tsena lero

Ho noa lero le lecha la 100% e ka ba mokhoa o bonolo le o monate oa ho fumana limatlafatsi tse ling tsa bohlokoa tseo u ka fumanang ho le thata ho li fumana ka tsela e fapaneng.

'Me le hoja u lahleheloa ke lintho tse ntle tse kang fiber le protheine ha u noa lero, ho ntse ho e-na le melemo e mengata, haholo-holo ha u ntse u hōla.

Ho tsofala ho bolela hore 'mele oa hau o tla ba le litlhoko tse fapaneng tsa phepo e nepahetseng,' me ka linako tse ling ho ka ba thata ho li fumana lijong tseo re li jang letsatsi lohle.

Ke ka lebaka leo litsebi tsa phepo e nepahetseng li khothalletsang ho noa tse ling tsa lero le molemo ka ho fetisisa leo u ka bang le lona ka mor'a lilemo tse XNUMX, ho latela Eat this Not that.

Lero la lamunu le matlafalitsoeng

Re qala ka lero la lamunu le matlafalitsoeng, le ka fang 'mele oa hau matlafatso e eketsehileng ea limatlafatsi tsa bohlokoa.

"Lero la lamunu le matlafalitsoeng ka vithamine D ke khetho e ntle bakeng sa batho ba hōlileng, hobane vithamine D hangata e haelloa ke lijo," ho boletse setsebi sa lijo, Shaina Jaramillo.

O boetse a phaella ka hore "ke habohlokoa ho fumana vithamine D e lekaneng ho tšehetsa bophelo bo botle ba masapo ha re ntse re tsofala."

lero la kharenate

Ho phaella moo, lero la kharenate ke e 'ngoe ea lero le nang le metsi a mangata ka ho fetisisa ha ho tluoa tabeng ea li-antioxidants le limatlafatsi tse molemo tse khahlanong le botsofali.

Kharenate e na le li-antioxidants tse ngata haholo, tse kang polyphenols, tse bontšitsoeng ho thusa ho fokotsa maemo a ho ruruha le khatello ea mali, e ka bang bohlokoa haholo ho ba nang le bohloko ba manonyeletso, kapa ba nang le khatello e phahameng ea maikutlo.

Molemo o mong o ikhethang oa kharenate ke lintho tse thibelang botsofali, tse kang urolithin A, e thusang ho matlafatsa mesifa le bophelo bo botle ba mitochondrial, ho bolela Courtney D'Angelo, mongoli oa Go Wellness.

lero la beetroot

Ka mokhoa o ts'oanang, barati ba beetroot ba ka thabela taba ea hore meroho ena ea motso oa lefats'e e tletse melemo ea bophelo bo botle.

Lipatlisiso tse ling li bontšitse hore beetroot e molemo bakeng sa ho theola khatello ea mali le ho thibela ho fokotseha ha kelello, mathata a mabeli a tloaelehileng har'a batho ba hōlileng.

Phuputsong e 'ngoe e shebaneng le batho ba baholo, ho ja likopi tse peli tsa lero la beetroot hoseng ho ne ho amahanngoa le ho eketseha ha mali bokong sebakeng se thusang ho matlafatsa mohopolo oa ho sebetsa.

lero la plum

Lero la bone, li-prunes, le ka u tsoela molemo ho feta kamoo batho ba bangata ba hlokomelang kateng.

Liphuputso li bontšitse hore li-prunes tse 4 ho isa ho tse 10 ka letsatsi li thibela ho lahleheloa ke masapo ho basali ba postmenopausal, mohlomong ka lebaka la boron ea bona.

Ka tahlehelo ea masapo e hlahang ka tlhaho ka mor'a lilemo tsa XNUMX le lefu la ho fokola ha masapo ho tšoenyeha ho ntseng ho eketseha ho batho ba baholo ba hōlileng, lero la prune ke tsela e ntle ea ho matlafatsa bophelo ba masapo.

Ho feta moo, bohle rea tseba hore li-prunes li boloka mala a rona a phetse hantle! Ho bonolo ho iketsetsa lero la prune, feela kenya li-prune metsing a futhumetseng, ebe u li kopanya le metsi a eketsehileng.

Lero la jamu

'Me ho ea ho lero la bohlano le la ho qetela lethathamong la rona, Jamu, e qalileng Indonesia 'me e entsoe ka metsoako e mengata e khahlanong le ho ruruha le e phahameng ea antioxidant e kang turmeric, ginger, mahe a linotsi le lemon.

Turmeric ke tlhaho e khahlanong le ho ruruha, e ka thusang ho ntlafatsa bophelo bo botle ba manonyeletso le tšilo ea lijo, har'a lintho tse ling tse ngata.

Ginger e ikhetha bakeng sa ho theola boima ba 'mele kaha e na le metsoako e tsejoang e le gingerols le shogaols.

Lik'hemik'hale tsena li theha phello ea antioxidant 'meleng e fokotsang tšenyo ea radical mahala' meleng.