Lipalo-palo tsa molao li bontša hore linaha tse tharo tse holimo lefatšeng tse nang le tebello e phahameng ka ho fetisisa ea bophelo hona joale li kenyelletsa Monaco, Japane le Singapore. Tsena ke libaka tseo baahi ba nang le boleng bo phahameng ba bophelo, 'me lijo tse phetseng hantle ke karolo ea bohlokoa ea sena.
Ho na le lijo tse itseng tse nang le phepo e nepahetseng ho feta tse ling, 'me tse ngata tsa tsona li bontšitsoe lithutong hore li na le tšireletso khahlanong le mefuta e mengata ea mafu. A re bue ka tse molemohali ho tsona.
Edamame (linaoa tsa soya)
Edamame, kapa linaoa tse ncha tsa soya, esale e le lijo tse tloaelehileng tsa lijo tsa Asia ka meloko, empa hona joale li se li tumme le bophirima le Europe. Hangata linaoa tsa soya li jeoa e le seneke ’me li ekeletsoa lijong tse fapa-fapaneng, ho tloha ho sopho ho isa lijana tsa raese.
Linaoa li na le li-isofravone tse ngata (mofuta oa phytoestrogen), metsoako ea limela e nang le anti-inflammatory, antioxidant, anti-cancer le antimicrobial properties. Kahoo, li ka thusa ho laola tsela eo 'mele o arabelang ka eona ho ruruha, ho liehisa botsofali ba lisele, ho loantša likokoana-hloko, hape ho sireletsa khahlanong le mefuta e itseng ea kankere.
Edamame e ruile ka genistein le daidzein. Phuputso e entsoeng selemong se fetileng e fumane hore genistein e ka sebelisoa ho ntlafatsa kankere ea matsoele. Ka nako e ts'oanang, bangoli ba thuto ba hlokomela hore "ho sebelisoa ha soya bophelo bohle ho amahanngoa le kotsi e fokotsehileng ea ho ba le kankere ea matsoele," kahoo re ka kenyelletsa soya ka mokhoa o sireletsehileng lijong tsa rona.
Tofu
Ka mokhoa o ts'oanang, tofu e entsoeng ka soya le eona e na le melemo ea bophelo bo botle. Hangata e fumanoa lijana tse tloaelehileng tsa Asia Bochabela, tofu e ka halikisoa, ea apehoa, ea etsoa li-casseroles le li-dessert.
Tofu e na le li-isoflavone tse ngata, tse nang le melemo ea tsona tse hlalositsoeng ka holimo. Empa hape ke mohloli o motle oa protheine 'me e na le li-amino acid tsa bohlokoa tse thusang ho hlahisa liprotheine.
Ho feta moo, tofu e boetse e na le liminerale tse ngata tse bolokang 'mele o phetse hantle hape li fana ka matla. Tofu ke mohloli oa calcium, tšepe, manganese, selenium, phosphorus, magnesium, zinki le koporo.
Litsebi tse ling li boetse li fana ka maikutlo a hore ho ja tofu ho ka etsa hore u ikutloe u khotše nako e telele, kahoo ho e kenyelletsa lijong tsa hau ho ka u thusa ho thibela ho ja ho feta tekano.
Lihoete
Sejo sena se tsebahalang sa culinary se khothaletsoa ka lebaka la litaba tsa eona tse ngata tsa beta-carotene. E ka etsoa ka vithamine A, eo, ho ea ka Mekhatlo ea Sechaba ea Bophelo bo Botle, e amehang tšebetsong ea 'mele ea ho itšireletsa mafung, ponong le ho ikaleng. 'Mele ea rona ha e khone ho hlahisa vithamine A ka boeona, kahoo e tlameha ho fumanoa lijong. Pigment ena e boetse ke antioxidant e ka sireletsang lisele tsa 'mele ea rona ho senyeha le ho tsofala ho bakoang ke li-radicals tsa mahala.
Ho feta moo, liphuputso li bontšitse hore lijo tse nang le carotenoids tse ngata li ka sireletsa khahlanong le ho senyeha ho amanang le botsofali le ho senyeha ha pono.
Mefuta e meng ea lihoete, tse kang lihoete tse tšoeu, ha li na beta-carotene, empa kaofela li na le falcarinol, limatlafatsi tseo lipatlisiso li bontšitseng hore li ka li sireletsa khahlanong le kankere.
Lihoete tse tala li molemo ka ho fetisisa bakeng sa lijo tse phetseng hantle, leha ho le joalo ho na le litsela tsa ho li pheha tse ka bolokang boholo ba limatlafatsi.
Meroho ea Cruciferous
Ntho e 'ngoe ea bohlokoa ea lijo ke meroho ea cruciferous e kang cauliflower, broccoli, radish, k'habeche. Li na le limatlafatsi ka ho khetheha, ho akarelletsa le vithamine C, E, K, folic acid, liminerale (potasiamo, calcium, selenium) le carotenoids (lutein, beta-carotene le zeaxanthin).
Meroho ea Cruciferous e boetse e na le glucosinolates, lintho tse e fang tatso ea tsona e hlabang. Lintho tsena li fumanoe li na le liphello tse molemo 'meleng. Tse ling tsa tsona li laola khatello ea maikutlo le ho ruruha, li na le thepa e thibelang likokoana-hloko, 'me tse ling li bile li sireletsa khahlanong le kankere. Kale, broccoli le kale li na le phello e sireletsang bophelo bo botle ba pelo ka lebaka la litaba tsa tsona tsa vithamine K.
Phuputso e 'ngoe ea morao tjena e bontšitse hore ho ja meroho ea cruciferous e ka ba mokhoa o motle oa ho ntlafatsa ts'ebetso ea boko. Qetellong, meroho ea cruciferous ke mohloli o babatsehang oa fiber e qhibilihang, e phethang karolo ea bohlokoa ho laola maemo a tsoekere ea mali le ho fokotsa ho kenngoa ha mafura, e thusang ho thibela boima ba 'mele.
Citrus
Litholoana tsa citrus ke bahale ba lijo tse phetseng hantle. Orange, tangerine, lime le litholoana tse ling tsa lamunu li fumaneha lefatšeng ka bophara.
Ka nako e telele, litholoana tsa citrus li khothalelitsoe ke litsebi tsa phepo e nepahetseng bakeng sa vithamine C e ngata. Empa hona joale litsebi li re mofuta ona oa litholoana o feta vithamine C feela.
Litholoana li na le tsoekere e ngata, fiber ea lijo, potasiamo, folic acid, calcium, thiamine, niacin, vithamine B6, phosphorus, magnesium, koporo, riboflavin, le pantothenic acid. 'Me lena ha se lethathamo lohle la lintho tse molemo.
Liphuputso li bontšitse hore li-flavonoids, tse nang le litholoana tse ngata haholo tsa citrus, li ka thibela kapa tsa fokotsa maloetse a sa foleng a bakoang ke botenya, hape li na le matla a ho thibela kankere.
Lipatlisiso tsa morao-rao li fana ka maikutlo a hore liphatsa tsa lefutso tsa rona li ka ba tsa bohlokoa mabapi le hore na ke lijo life tse molemo ka ho fetisisa bakeng sa bophelo bo botle ba rona. Kahoo etsa bonnete ba hore u latela lijo tse phetseng hantle tse u tšoanelang.