Watercress, bok choy, chard le beet meroho ke e meng ea meroho e nang le limatlafatsi tse ngata tse tletseng livithamine le liminerale, ho latela thuto e ncha.
Ka nako e ts'oanang, ha ua lokela ho lebella phepo e nepahetseng ho tsoa ho tse tala, li-tangerine, konofolo le eiee, ho latela thuto e tšoanang.
Litaelo tsa naha tsa lijo li hatisa bohlokoa ba litholoana le meroho ea "matla", tse amanang le kotsi e fokotsehileng ea lefu le sa foleng.
Leha ho le joalo, mongoli oa thuto o bolela hore hona joale ha ho na kabo e hlakileng ea boleng ba phepo e nepahetseng ea meroho, e neng e tla bontša hore na ke efe ea lihlahisoa tse lokelang ho khethoa ka ho fetisisa e le "matla".
Puisanong ea hae, Jennifer Di Noya, motlatsi oa moprofesa oa thuto ea kahisano Univesithing ea William Patterson, Wayne, New Jersey, o ile a ngola lethathamo le thehiloeng holim'a boleng ba phepo ea litholoana le meroho a sebelisa lintlha tse tsoang USDA.
Di Noya o re: "Lijo tsa maemo a holimo li na le tekanyo e phahameng ea limatlafatsi ho ea ho khalori." “Lintlha li ka thusa bareki ho tsepamisa maikutlo litlhoko tsa bona tsa letsatsi le letsatsi tsa matla le mokhoa oa ho fumana limatlafatsi tse ngata kamoo ho ka khonehang lijong. Litekanyo li bontša ka ho hlaka boleng ba phepo ea lijo tse fapaneng 'me li ka thusa ho tataisa khetho. ”
Di Noya o ile a bala boleng ba phepo ea litholoana le meroho ea 47 'me a fumana hore tsohle ntle le tse tšeletseng li finyella litekanyetso tsa lijo tsa "matla".
Ho tse leshome tse ka holimo - cruciferous le meroho e tala e lefifi. Ka tatellano, ke watercress, bok choy, chard, beet meroho, e lateloa ke spinach, chicory, lettuce ea lekhasi, parsley, romaine lettuce le collard greens.
Meroho ena kaofela e na le livithamine tse ngata tsa B, C, le K, tšepe, riboflavin, niacin, le folic acid—limatla tse sireletsang ’mele ho kankere le lefu la pelo.
Lori Wright, mmueledi wa Academy of Nutrition and Dietetics, o re: “Meroho ena e metala e ka pele-pele lethathamong la meroho e 'matla.'
Wright o re: “Li na le livithamine B tse ngata, ’me makhasi a tsona a na le fiber e ngata. - Haeba u nahana ka limela, ke ka makhasi moo limatlafatsi li bolokiloeng. Limela tsena tse makhasi li tletse liminerale, livithamine le fiber ’me li na le lik’hilojule tse fokolang haholo.”
Batho ba khaolang makhasi a limela tse kang celery, lihoete, kapa li-beet “ba khaola karolo e molemo haholo,” ho bolela Wright, motlatsi oa moprofesa Setsing sa Bophelo bo Botle ba Sechaba Univesithing ea Florida Boroa, Tampa.
Litholoana le meroho e tšeletseng e sa kenyelletsoeng lethathamong la lihlahisoa tsa matla: tse tala, tangerines, cranberries, konofolo, eiee le li-blackberries. Le hoja kaofela li na le livithamine le liminerale, ha li na limatlafatsi tse ngata haholo, thuto e re.
Lethathamo le felletseng le hatisitsoe June 5 koranteng ea Chronic Disease Prevention. Batho ba tla fumana limatlafatsi limela tsena ho sa tsotellehe hore na li li ja li le tala kapa li li pheha. Ntho ea bohlokoa ke hore u se ke ua li belisa, ho bolela Wright.
O re: "O fumana 100% ea livithamine le liminerale merohong e mecha." Haeba u li pheha, u tla lahleheloa ke karolo e itseng, empa eseng haholo.
Leha ho le joalo, ha meroho e phehiloe, livithamine tsa B, C le limatlafatsi tse ling li ka ntšoa, Di Noya le Wright ba re.
Di Noya o re: "Baapehi ba phehang spinach le khale ba lokela ho thibela metsi hore a se ke a pheha, ebang ke ka ho a sebelisa ha ba pheha lijana kapa ka ho eketsa lisoso le sopho. Wright o lumellana le eena: “Re khothalletsa ho sebelisa metsi. Haeba u ja linaoa tse tala, eketsa mokelikeli o monyenyane, "o re.