Ho ruruha ho boleloa hore ke mohloli o bakoang ke maemo a mangata a sa foleng, ka hona ho hlile ho joang ho ruruha le hore na re ka e boloka ho boemo bo botle joang? Hona ke lijo life tse tla re thusa ho li loantša?
Ke ho ruruha ke karolo ea tlhaho ea karabo ea 'mele oa' mele - hase kamehla ntho e mpe. Ho ruruha ho fetisetsa 'meleng hore ho na le kotsi kapa sebaka se hloka tlhokomelo le tšireletso. Ka nako e 'ngoe, leha ho le joalo ho ruruha ho ka ba matla a ho iketsetsa matla haeba re se na chelete e nepahetseng ea limatlafatsi.
Liphetoho tsa lijo tse akarelletsang lijo tse ling tse khahlanong le ho ruruha e ka ba mokhoa oa tlhaho oa ho boloka matšoao a mang a ho ruruha ho sa foleng.
Lijo tse ling ke life tse nang le matla a khahlanong le ho ruruha?
Monokotšoai. Cranberries, fragole, tse tala, tse ntšo le blueberries li na le li-antioxidants tse ngata, joalokaha ho bontšoa ke lefifi la bona le lefubelu le le khubelu. Mmala a bona a tsoa ho anthocyanins kapa li-pigments tsa limela tse bontšitseng monyetla oa ho thibela kankere, lefu la tsoekere, maloetse a kelello, le ho ruruha ha ramatiki le gout lipakeng tsa lithuto.
Li-cherries, li-cherries tsa tart, haholo-holo li tsejoa e le lijo tse matla tse khahlanong le ho ruruha. The flavonoid le carotenoid phytonutrients a cherries ba le matla khahlanong le inflammatory thepa. Phuputso e entsoeng UC Davis e fumane hore ho sebelisoa ha cherry ka nako e tloaelehileng ho hlahisa ho fokotseha ha likarolo tsa ho ruruha maling. Tlhokomelo e kenyeletsa ts'oaetso ea 25 lekholong ea protheine ea C-reactive, letšoao la ho ruruha ho ka amanang le kotsi e eketsehileng ea lefu la pelo le stroke.
Bafuputsi ba tsoang Univesithing ea Oregon Health le Science ba fumane hore li-cherry tsa tart li ka ruisa batho ba nang le lefu la masapo a marang-rang, ba thusang ho laola bohloko ka katleho.
Litlhapi tse mafura, li-fox le li-chia le li-walnuts - li-omega-tse 3 tse ruileng-ke lifofane tse matla tsa ho ruruha. Omega-3 fatty acids e fokotsa ho ruruha mme e ka ba ea thibela litsela tsa ho ruruha.
Ho ea ka Dr. Weil, omega-3 e boetse e thibela karolo ea 40 ho ea ho ea 55 lekholong ea li-cytokines, limolek'hule tsa 'mele tsa ho itšireletsa mafung tse tsebahalang ho senya manonyeletso le ho baka ho ruruha. Melemo e meng ea folaxe e kenyeletsa ka ho khetheha fiber le limela tsa phytochemicals tse kang lignans. Lijo tse ruileng limela lignans li 'nile tsa amahanngoa le ho fokotseha ha kotsing ea lefu la pelo.
Sebelisa linoko ka bolokolohi! Cayenne, ginger, le turmeric li matla. Pepere ea Cayenne e na le lintho tse matla tse khahlanong le ho ruruha, 'me li sireletsa lisele tsa rona ka nucleus. Cayenne e boetse e boleloa e le molemo ho felisa ramatiki le bohloko ba morao. Ginger e boetse e tsebahala ho fokotsa bohloko. Li-gingerols li na le li-antioxidants 'me li bontšitsoe ho fokotsa khathatso le ho ruruha ho amanang le ramatiki. Nako ea ho qetela, e leng semela sa lelapa la ginger, e na le lebelo le matla, 'me e ka ba le liphello tse ntle ts'ebetsong e bakoang ke ho ruruha le bohloko.
Tse ling tsa lijo tse khahlanong le ho ruruha bakeng sa lethathamo la hau la mabenkele? Tee e tala, le limela tse tala tse tala, likharenate le e, chokolete e lefifi (tšoara tsoekere!). Ho khetha lijo tse nang le mebala e mebala-bala ke tsela e tiileng ea ho fumana li-antioxidants le ho ba le karabo e nepahetseng ea ho ruruha.