Tse ka Hare
1. Meroho e eketsa boits'ireletso ba mmele le ho thibela botsofali
Ka nako e telele, ho ne ho lumeloa hore melemo e ka sehloohong ea meroho le litholoana ke livithamine. Ka sebele, lihlahisoa tsa 5-6 tsa meroho kapa litholoana letsatsi le leng le le leng li re fa, ka mohlala, 200 mg ea vithamine C. Leha ho le joalo, vithamine C e ka boela ea fumanoa letlapeng la multivitamin, empa ha ho na flavonoids ho eona. Meroho, li-flavonoids li ngata, 'me ho ke ke ha khoneha ho phela hantle ntle le tsona.
Flavonoids ke sehlopha sa lintho tse nang le thepa le mesebetsi e fapaneng; re khahloa ke ntho e le 'ngoe: li na le li-antioxidant le thepa ea ho itšireletsa mafung. Mme, ho ea ka liphuputso tse ngata, ke tsa bohlokoa ho thibela mofetše, bophelo bo botle ba methapo ea pelo, ntoa khahlanong le ho kula le bocha ba letlalo.
Ho phaella moo, meroho e khubelu, e mosehla le ea lamunu e na le li-carotenoids tse ngata, 'me lintho tsena li atleha ho hatella mosebetsi oa li-radicals tsa mahala, tse ikarabellang bakeng sa botsofali ba' mele le nts'etsopele ea kankere.
"Lisebelisoa tsa meroho" tsena kaofela li hlalosa hore na hobaneng "lijo tsa Mediterranean" li khothaletsoa bakeng sa bophelo bo botle le hore na hobaneng lijo tse haelloang ke meroho e mecha, litholoana le lisalate tse tala li eketsa likotsi tsa mofetše.
2. Meroho e laola k'holeseterole ebile e thibela mofetše
Meroho e na le fiber e ngata - e qhibilihang ebile e sa qhalane. Ha u li sheba ka lekhetlo la pele, phapang lipakeng tsa tsona e nyane, empa ha e le hantle, likhoele tsena tse peli tse fapaneng li oetse ka mahlakore a mabeli a fapaneng.
Faeba e qhibilihang e thusa ho sebetsana ka katleho le tlala, e thibela tsoekere maling hore e se tlole hohle kamoo e ratang, e khothaletsa taolo ea boima le "ho lekola" k'holeseterole.
Fiber e sa hlokeheng e ea hlokahala bakeng sa tšebetso ea mala kamehla, bakeng sa thibelo ea mofetše oa 'mala le ho boloka khatello ea mali e tloaelehile.
Meroho ha se eona feela mehloli ea mefuta ena e 'meli ea fiber: ka bobeli e ka fumanoa lijo-thollong, linaoa le lijo-thollo. Empa feela ka lijo tse seng kae tsa meroho ka letsatsi ho ka khoneha ho ja palo e hlokahalang ea fiber le ho se fumane lik'hilojule tse eketsehileng mojaro.
Likahare tsa limatlafatsi meroho (mg / 100 g)
| Flavonoids* | Li-carotenoids | Faeba e qhibilihang | Faeba e sa qhalaneng | |
| Broccoli | 10 | 3 | 15 | 14 |
| Seleri | 10 | 2 | 13 | 15 |
| Salate ea Frize | 2 | 2 | 10 | 13 |
| Limela tsa Brussels | 6,5 | 1,8 | 6 | 14 |
| Kholifolaoa | 0,3 | 0,3 | 12 | 13 |
| Komokomore | 0,2 | 2 | 7 | 10 |
| Tsikoriy | 29 | 1,3 | 9 | 12 |
| Sepinichi | 0,1 | 15 | 8 | 13 |
| Linaoa tse likhoele | 7 | 3 | 13 | 17 |
| Eiee | 35 | 0,3 | 12 | 10 |
| Radish | 0,6 | 0,2 | 11 | 16 |
- Quercetin e na le phello ea li-decongestant, anti-allergenic, anti-inflammatory.
- Kaempferol e sebetsa hantle ho thibela mofetše le mafu a pelo le methapo.
- Apigenin ke antioxidant e bonts'itsoeng e sebetsa ho thibela mofetše ho latela liphuputso tse 'maloa.
- Luteolin e na le litlamorao tsa antioxidant, anti-inflammatory, anti-allergenic, antitumor le immunomodulatory.
3. Meroho e kopantsoe le tlala ea "qhekella" ea oli
Haeba meroho e ne e le sieo ka tlhaho, e lokela ho qaptjoa ke ba lekolang boima ba eona. Li kopanya likarolo tse tharo tse bonolo haholo: likhahla tsa khalori e tlase, bophahamo ba modumo o phahameng le fiber e ntle. Ka lebaka leo, meroho e tlatsa mpa, e hlahisa maikutlo a fosahetseng a ho khora. Ho e lelefatsa, etsa molao oa ho eketsa marotholi a oli ea limela ho meroho.