Tsela ea Tlhaho le e Monate ea ho Ntlafatsa Ts'ebetso ea hau ea 'mele
Tsamaiso ea Immune ke eng
Mokhoa oa rona oa ho itšireletsa mafung ke oona oa pele oa tšireletso khahlanong le ho kula.
Sehloohong se phatlalalitsoeng ke Prevention Magazine , mabaka a mangata a hlasela tšoaetso ea rona letsatsi le leng le le leng, 'me ba bang ba tla u makatsa joaloka boikutlo ba ho se tšepe, ho se be le kamano e haufi le ba bang, esita le khalefo!
Seo re se jang se ka ntlafatsa tsamaiso ea rona ea 'mele ea ho itšireletsa mafung Ho na le li-vithamine tse ngata, liminerale le likokoana-hloko tse thusang haholo ho tlatsa le ho boloka matla a 'mele a ho itšireletsa mafung.
Seo U ka se Batlang
Mona ke limatlafatsi tseo hona joale li nkoang e le tse atlehang ho loantša maloetse le maloetse: livithamine A, C, E le K, carotenoids, lycopene, koporo, tšepe le selenium. Hape ho bohlokoa haholo ke li-fiber, oli le li-acid tse ngata le litholoana tse ngata.
Hape, tsamaiso ea rona ea ho itšireletsa mafung e tšehetsoa ke mebala! Ee ho joalo. Litholoana le meroho e nang le mebala e khanyang ka ho fetisisa e kang meroho ea limela le pelepele ke lihlahisoa tse ngata ka ho fetisisa tsa mafu.
Qetellong, ha u ntse u ka nka setulong, lipatlisiso tse eketsehileng hona joale li hlahisa lipelaelo ka katleho le esita le polokeho ea mefuta ea li-pilisi tsa limatlafatsi. Lisebelisuoa ha li felle ka botlalo ke 'mele,' me li ka ba le melemo e fokolang ho feta kamoo re nahanang kateng.
Pele a re ke re shebe litholoana tse hlano tse ntle ka ho fetisisa
- Litholoana tse ntle ka ho fetisisa li na le li-citrus. Ba kenya litebelisoa tse matla tsa vithamine C, empa ba boetse ba ruile ka li-vithamine tse ling tse hlokahalang, liminerale le lik'hemik'hale tse kopanelang ho matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung. Ke habohlokoa ho hlokomela hore lekhotla lena le ntse le le teng mabapi le hore na vithamine C e ka loantša serame se tloaelehileng kapa hona ho fokotsa nako ea eona. Empa ke antioxidant e matla, leha ho le joalo. Litholoana tsa li-citrus, li-orange le litholoana tsa morara, lilamunu, limeshe le tse ling tse ngata li boetse li na le li-vithamine A le E, fiber le flavonoids tse bohlokoa haholo bakeng sa tsamaiso ea 'mele ea ho itšireletsa mafung.
- Ea bobeli, nahana ka monokotsoai! Lihlahisoa tse khubelu le tse ntšo, blueberries le fragole ha li na vithamine C feela, empa hape vithamine ea E. Vithamine E ke e matla haholo khahlanong le kokoana-hloko ea 'mele ea ho itšireletsa mafung ka ho kokota li-radicals mahala le khatello ea mali. Lihlahisoa ke tse ling tsa lijo tsohle, ebang ke litholoana, meroho kapa linoko tse nang le mefuta e meng e phahameng ka ho fetisisa ea antioxidant. Litholoana tsa monokotšoai li boetse li na le likokoana-hloko tse loantšang maloetse 'me li ka ba tsa sireletsa khahlanong le mefuta e meng ea kankere!
- Ea boraro, ja kiwi! Hase feela taba ena e makatsang e tletseng vithamine C, empa e boetse e na le vithamine tse ngata E le K. Vithamine C ka litholoana tsa kiwi li ruile ho feta lamunu! Vithamine K e sireletsa 'mele mafu a mang' me e ka ba ea thusa ho loantša nts'etsopele ea lik'hemik'hale tse itseng, hammoho le ho loantša lefu la ho fokola ha masapo. Sefate sa Kiwi se boetse se fana ka fiber e tsotehang, hammoho le potasiamo, koporo, manganese le folate.
- Ka sebele litamati ke litholoana! Le langa le le lej ke monate o moholo o nang le mefuta e fapa-fapaneng ea lik'hemik'hale tse matlafatsang li-antioxidants le li-boosters tsa 'mele. Ka palo e tsotehang ea livithamine A, C, E le K, tamati le tsona ke mohloli o ruileng oa liminerale tse kang potassium, manganese, koporo, phosphorus, magnesium le tšepe. Empa ntho e hlollang ka ho fetisisa ke bongata bo bongata ba lycopene, e leng motsoako o fa tomate 'mala oa bona o bofubelu bo bofubelu. Likosepe li bontšitsoe ho ntlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung.
- Ja litholoana tse ngata tsa morara! Ntle le ho jara penti e matla ea livithamini A, B-complex, C, E le K, morara o na le fiber e ngata le liminerale potassium, koporo, tšepe, manganese, magnesium le phosphorus. E thahasellisang haholo ke resveratrol. Liphuputso li bontša hore motsoako ona o sireletsa pelo ho tsoa ho lefu la pelo, o na le lithethefatsi tse khahlanong le kankere le li-anti-inflammatory, li ka eketsa nako e telele, 'me li sebetsa e le matla a matla a ho itšireletsa mafung.
Joale a re ke re shebeng Meroho e Mehlano e Molemohali
- Likokoana-hloko tsa Cruciferous tse kang hop, kale, turnip, meroho ea mosetareta, broccoli, limela tsa Brussels, bok choy le cauliflower ke 'li-superfoods' tse fanang ka mefuta e fapa-fapaneng ea li-vithamine, liminerale le likokoana-hloko tse matlafatsang tšoaetso. Li boetse ke mohloli o mongata oa fiber. Sehlopha sena sa likokoana-hloko se bontšitsoe hore se sebetsa joaloka anti-inflammatories le anti-carcinogens, ho fokotsa tšenyo ea DNA, le ho sireletsa likokoana-hloko le tšoaetso ea baktheria. Carotenoids e sireletsa 'mele ho tsoa maloetse ka ho sebetsa e le li-antioxidants tse matla.
- Litapole tse monate ke lijo tse ling tse ntle tse matlafatsang tšoaetso. Li na le vithamine A e phahameng ka ho fetisisa, hammoho le metsoako ea vithamine ea C le B-complex e kenyelletsang boholo ba B-6. Ke mohloli o ruileng oa fiber e matlafatsang 'mele le beta-carotene. Litapole tse monate li boetse li sireletsa 'mele ho tsoa ho lefu la tsoekere le maloetse a mang a kang IBS le colitis, mme o thibela ts'ebeliso e kotsi ea lisebelisoa tsamaisong ea rona.
- Li-mushroom ke tšebetso ea bohlokoa haholo eo u lokelang ho e nahana ha u batla lijo tse matlafatsang ho itšireletsa mafung. Ntlha ea pele, ba na le divithamini C, D, B-6 e ngata, le B-12, le metsoako e meng ea B-complex e thusang haholo tsamaiso ea 'mele ea ho itšireletsa mafung. Meroho ena e ntle le e tlaase ea lik'halori e boetse e na le li-minne-boosting diminerale selenium, khalsiamo, tšepe le potasiamo. Li boetse li na le li-polysaccharides tsa ketane tse telele, tse bontšitsoeng hore li ntlafatse haholo le ho boloka tsamaiso ea 'mele ea ho itšireletsa mafung. Mantsoe a khethehileng ke li-mushroom tsa shitake tse bontšitsoeng ho sireletsa tsamaiso ea 'mele ea ho itšireletsa mafung, ho loantša le ho fokotsa serame le feberu, esita le ho thusa ho loantša tsoelo-pele ea kankere!
- Ja sapoleji ea hao ke polelo eo re e utloileng ho tloha bongoaneng 'me saense e netefalitse hore' Mè o tseba seo a se buang! Sipinake e fana ka maruo a mavithamine, liminerale, metsoako ea B-complex le limatlafatsi tse ling tse fokolang ka lijo tse seng kae! Li-vithamine A, C, E le K hammoho le liminerale tse nang le tšepe, potasiamo, calcium, magnesium, manganese, phosphorus le zinc, kaofela li kopanya ho matlafatsa tšoaetso ea mafu joaloka ha ho na lijo tse ling.
- Lihoete ke meroho e meng eo hangata re neng re khothalletsoa ho e ja le ka lebaka le utloahalang! Ho bonolo feela, lihoete ke e 'ngoe ea lijo tse monate. Ena antioxidant ruileng metso ea limela ke e ikhethang ngata ka immune-boosting divithamini le diminerale. Khalori e tlaase ka tsela e ikhethang, mafura a tlase le a tlaase a sodium veggie e phahame ka fiber, e leng bohlokoa haholo bakeng sa matla a 'mele a ho itšireletsa mafung.
Ka hona u na le eona - litholoana tse phahameng tsa ho itšireletsa mafung le li-veggies tse thehiloeng liphuputsong tsa morao-rao tsa lero le li-smoothies haholo-holo nakong ea mariha le ea feberu!