Mefuta ena ea litholoana e u ruisa molemo ka melemo ea eona

Mefuta ena ea litholoana e u ruisa molemo ka melemo ea eona

Lingaka tse 'maloa le litsebi tsa phepo e nepahetseng li eletsa tse latelang e le litholoana tse molemo ka ho fetisisa bakeng sa bophelo bo botle, ka mebala eohle ea tlhaho:

1. Avocado

"Botumo ba li-avocado bo ntse bo tsoela pele ho hōla, 'me bo ka bonoa nthong e' ngoe le e 'ngoe ho tloha ho li-smoothies ho ea ho li-avocado tse omisitsoeng," ho bolela Dr. Amy Gorin, ea buellang ho ja ha pelo ka lebaka la potassium e ngata, e ka thusang ho fokotsa liphello tsa sodium.

Mackenzie Burgess, setsebi sa phepo e nepahetseng, o ile a re li-avocado, “ntle le hore li monate, li na le mafura a phetseng hantle, fiber le li-antioxidants, ’me li ka thusa ho tšehetsa pelo le tsamaiso ea ’mele ea ho itšireletsa mafung.”

2. Li-Blueberries

Burgess o re: "Komiki e le 'ngoe ea li-blueberries e fana ka ligrama tse 'nè tsa fiber e molemo, hammoho le limatlafatsi tsa bohlokoa tse kang vithamine C le K le manganese, hammoho le anthocyanins, e leng mofuta oa phytonutrient."

3. Apole

Liapole li na le fiber e ngata le li-polyphenols tse molemo, tseo lipatlisiso li bontšang hore li ka thusa ho theola k'holeseterole le ho tšehetsa bophelo bo botle ba pelo, hammoho le limatlafatsi tse eketsehileng tse kang omega-3s le choline e tšehetsa bophelo bo botle ba boko.

4. Monokotšoai o mofubelu

Setsebi sa methapo ea methapo Dr. Briana Gowan o bitsa li-raspberries litholoana tse molemo ka ho fetisisa bakeng sa letlalo le li-hormone tse phetseng hantle, a re "li tletse vithamine C, 'me li ka thusa ho tšehetsa tlhahiso ea collagen, ho sireletsa khahlanong le botsofali ba letlalo ka ho tima li-radicals tsa mahala le ho emisa khatello ea oxidative le tšenyo."

5. Banana

Libanana ke litholoana tse eketsang tsoekere ea mali ka ho phethahetseng, kaha li na le lik'habohaedreite tse ngata, tse fanang ka mohloli o potlakileng oa matla. Libanana li boetse li na le potasiamo e ngata, e bohlokoa bakeng sa bophelo bo botle ba pelo le alkalizing 'meleng.

6. Lemone

Ho noa lero la lemone le lekhapetla ho khothaletsoa ke Dr. Guan ho sebelisa ka botlalo khetho e babatsehang ea "ho matlafatsa bophelo bo botle le ho itšireletsa mafung," ho hlokomela hore lero la lemone le nang le vithamine C le ke ke la ama tsoekere ea mali. Lemone e tsejoa e le tholoana e thibelang likokoana-hloko, e fokotsa ho ruruha 'me e fana ka melemo e mengata, ho kenyelletsa le ho susumetsa tšilo ea lijo.

7. Lehapu

Lehapu le na le mefuta e mengata e tsotehang ea livithamine, hammoho le carotenoids le lycopene, e leng metsoako e molemohali bakeng sa bophelo bo botle ba mahlo le pelo le ho thibela kankere.”

8. Matsatsi

Matsatsi a tla e le setsi sa lijo tsa Mediterranean, kaha a na le fiber e ngata 'me a u thusa hore u ikutloe u khotše nako e telele, ho phaella ho potasiamo, calcium, magnesium, selenium le liminerale tse ngata.

9. Fragola

Dr. Casey Barnes, setsebi sa manyeme, o re: “Li-strawberry ke mohloli o babatsehang oa vithamine C, li fana ka livithamine le liminerale tse ling, hape li ka thusa ho laola tsoekere e maling.” Li na le metsi a mangata le lik’habohaedreite tse fokolang, ho bolelang Li fana ka molemo o moholo oa phepo bakeng sa lik’hilojule tse fokolang haholo.”

10. Cherry

Licheri ke e 'ngoe ea litholoana tse phetseng hantle, Dr. Barnes o re, hobane li tletse li-antioxidants le metsoako e thibelang ho ruruha. Hape ke mohloli o motle oa fiber, potassium, le vithamine C le D. E na le livithamine le liminerale tse ling hape.

11. Phaenapole

Penapole e na le vithamine C e ngata le manganese, hape e na le vithamine B6, koporo, thiamin, folate le potassium, e nang le karolo e tlaase ea mafura.

12. Li-Blackberries

Litsebi li khothalletsa ho ja monokotšoai o motšo kamehla, kaha o fa ’mele litekanyo tse ngata tsa anthocyanins, motsoako oa antioxidant, hammoho le tekanyo e ngata ea vithamine C, K, manganese le fiber.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023