Litataiso tse fapaneng tsa phepo e nepahetseng le mehloli ea tlhaiso-leseling e khethehileng e fana ka maikutlo a ho ja litholoana le meroho e "nang le phepo" ho thusa ho fokotsa likotsi tsa lefu le sa foleng. Empa pele ho ne ho se na tlhaloso e hlakileng le lethathamo la lihlahisoa tse joalo.
Mohlomong liphetho tsa phuputso e phatlalalitsoeng ka la 5 Phuptjane koranteng ea CDC (Litsi tsa Taolo le Thibelo ea Mafu, lefapha la koporasi la Lefapha la Bophelo le Litšebeletso tsa Botho la Amerika) li tla lokisa boemo bona. Phuputso e ne e amana le mathata a ho thibela maloetse a sa foleng mme e lumelloa ho etsa tlhahiso ea mokhoa oa ho khetholla le ho beha lijo tse maemong a matle ho loantseng likotsi tsa mafu a joalo.
Sengoli se etelletseng pele, Jennifer Di Noya, moprofesa oa thuto ea kahisano Univesithing ea William Paterson, New Jersey ea sebetsanang le bophelo bo botle ba sechaba le khetho ea lijo, o hlophisitse lethathamo le lekang la lijo tse "nang le phepo" tse 47 tse ipapisitseng le melaoana ea ts'ebeliso le bopaki ba mahlale. Mohlala, monokotšoai le meroho tsa lelapa la konofolo li kenyellelitsoe lenaneng lena "ka lebaka la kotsi e fokotsehileng ea mafu a pelo le methapo le mefuta e meng ea mofets'e."
Di Noya o beha limaraka lijong ho latela "borui" ba tsona ba phepo. O tsepamisitse maikutlo ho limatlafatsi tse 17 "tsa bohlokoa ba bophelo bo botle ba sechaba ho ea ka pono ea UN Food and Agriculture Organisation le Setsi sa Bongaka." Tsena ke potasiamo, faeba, protheine, calcium, tshepe, thiamine, riboflavin, niacin, folic acid, zinki le livithamini A, B6, B12, C, D, E le K.
Hore lijo li nkoe e le mohloli o motle oa limatlafatsi, li tlameha ho fana ka bonyane 10% ea boleng ba letsatsi le letsatsi ba limatlafatsi tse itseng. Ho feta 100% ea boleng ba letsatsi le letsatsi ba phepo e le 'ngoe ha e fane ka molemo o mong ho sehlahisoa. Lijo li ne li beoa ho ipapisitsoe le likhalori le "bioavailability" ea phepo e ngoe le e ngoe (ke hore, tekanyo ea hore na 'mele o ka una molemo o mokae ho tsoa phepong ea lijo.
Lijo tse tšeletseng (tse tala, li-tangerine, li-cranberries, konofolo, eiee le blueberries) tse tsoang lenaneng la mantlha ha lia ka tsa fihlela litekanyetso tsa lijo tse "nang le phepo". Mona ke tse ling ka tatellano ea boleng ba phepo e nepahetseng. Lijo tse nang le limatlafatsi tse ngata le lik'hilojule tse tlase li thathamisitsoe pele. Haufi le sehlahisoa se ka masakaneng ke tekanyetso ea eona, se bitsoang sekhahla sa phepo ea phepo e nepahetseng.
- Watercress (lintlha: 100,00)
- K'habeche ea China (91,99)
- Mofuta (89,27)
- Makhasi a Beet (87,08)
- Sipinake (86,43)
- Chicory (73,36)
- Lettuce (70,73)
- Parsley (65,59)
- Lettuce ea Romaine (63,48)
- Meroho ea Collard (62,49)
- Turnip e tala (62,12)
- Mustard Green (61,39)
- Endive (60,44)
- Chive (54,80)
- Kholofelo (49,07)
- Bothata ba Dandelion (46,34)
- Pepere e Khubelu (41,26)
- Arugula (37,65)
- Brokoli (34,89)
- Mokopu (33,82)
- Limela tsa Brussels (32,23)
- Liiee tse tala (27,35)
- Kohlrabi (25,92)
- Kholifolaoa (25,13)
- K'habeche e tšoeu (24,51)
- Lihoete (22,60)
- Litamati (20,37)
- Lemone (18.72)
- Salate ea hlooho (18,28)
- Fragole (17,59)
- Radishe (16,91)
- Squash ea mariha (mokopu) (13,89)
- Li-orang (12,91)
- Kalaka (12,23)
- Tholoana ea morara e pinki / khubelu (11,64)
- Rutabaga (11,58)
- Terene (11,43)
- Monokotšoai (11,39)
- Leek (10,69)
- Litapole tse monate (10,51)
- Tholoana ea Morara e TÅ¡oeu (10,47)
Ka kakaretso, ja k'habeche e ngata, makhasi a mefuta e mengata ea lettuce le meroho e meng 'me u rue molemo o moholo lijong tsa hau!
Mohloli:
Litsi tsa Tlhokomelo le Thibelo ea Maloetse