Matsatsing ana, litsebi tsa lijo li atisa ho fana ka keletso e makatsang, qalong: “E-ja lintho tse mebala-bala haholoanyane.” Che, ha e le hantle, ha e bue ka li-lollipops, empa ka meroho le litholoana tsa mebala e sa tšoaneng! Ho fumanoe lijo tsa limela tse nang le limela tse nang le lik'hemik'hale tse bitsoang phytonutrients tse seng molemo haholo ho bophelo bo botle le ho sireletsa khahlanong le maloetse a mangata, empa hape li fa lijo 'mala o khanyang.
Bo-rasaense ba fumane kamano pakeng tsa 'mala le thepa e molemo ea phytonutrients. Ka sebele u ka labalabela ho tseba hore na moelelo ke ofe le hore na ke melemo efe e patiloeng ka mor'a 'mala o mong le o mong - kajeno re tla arolelana tlhahisoleseding ena le uena. Empa pele re fihla lintlheng tsa mahlale, ho bohlokoa ho supa hore ho netefalitsoe hore lijo tse mebala-bala, tse ntle, tse khanyang li phetse hantle ka lebaka la ponahalo ea tsona e khahlang. e tsosa takatso ea lijo e phetseng hantle! Sena se bohlokoa haholo lijong tsa bana - ka mor'a tsohle, ka linako tse ling bana ba na le capricious mme ha ba batle ho ja. Empa ke mang ea ka hanang poleiti ea “mookoli” o monate? Ha e le hantle, bohle - bana le batho ba baholo - re ja pele ka "mahlo" a rona. Lijo ha lia lokela ho tlisa melemo feela, empa hape le thabo: ho tlala, ho kenyelletsa le kelellong.
'Me hona joale ka karolelano ea mebala ea meroho le litholoana le limatlafatsi tseo li nang le tsona.
1. Lefubelu
Lijo tse khubelu tsa vegan li na le beta-carotene (vithamine A), fiber le antioxidants: vithamine C, flavonol, lycopene. Lintho tsena li sireletsa 'mele ketsong ea li-radicals tsa mahala, ho tsoa mofetšeng le lefung la pelo le methapo, hape li fana ka ts'ehetso e hlakileng tsamaisong ea tšilo ea lijo.
Litholoana tse khubelu (ka tsela, ha li phetse hantle ebile li monate, empa hape li ntle!): mahapu, cranberries, tse tala, litholoana tse khubelu tsa morara, fragole, cherries, likharenate, mefuta e khubelu ea liapole. Meroho: Li-beet, pepere e khubelu (ka bobeli ba cayenne le paprika), tamati, radishes, litapole tse khubelu, eiee e khubelu, chicory, rhubarb.
2. namunu
Litholoana le meroho ea Orange li molemo haholo, hobane. e na le li-antioxidants tse ngata, ho kenyelletsa beta-cryptoxanthin le beta-carotene (e fetoletsoeng ho vithamine A 'meleng). Li ntlafatsa bophelo bo botle ba mahlo, letlalo le tsamaiso ea ho hema, ho thusa ka ramatiki, ho fokotsa kotsi ea mefuta e itseng ea kankere. Li-antioxidants tsena li boetse li matlafatsa sesole sa 'mele.
Litholoana: lilamunu (ehlile!), tangerines, nectarines, apricots, cantaloupe (cantaloupe), mango, papaya, liperekisi. Meroho: squash butternut ("walnut" kapa "musk" gourd), lihoete, squash, litapole.
3. Yellow
Lijo tse mosehla li na le li-carotenoids tse ngata (li-antioxidants tse sireletsang khahlanong le mofetše, mafu a retina le lefu la pelo) le li-bioflavonoids, tse nang le phello e ntle tlhahisong ea collagen (e ikarabellang bakeng sa botle!), Li-tendon, ligaments le lefufuru. Litholoana le meroho e mosehla ka linako tsohle li na le vithamine C (e nang le liphello tse thibelang ho ruruha), hammoho le vithamine A, potasiamo le lycopene.
Litholoana: lemon, monoana oa citron ("letsoho la Buddha"), phaenapole, pere e mosehla, feiga e mosehla. Meroho: , tamati e mosehla, pepere e mosehla, poone (ho ea ka saense, sena ha se meroho, empa ke lijalo tsa lijo-thollo), le li-beet tse mosehla ("khauta").
4. Tala
Ha ho makatse hore ebe meroho e tala le litholoana ka tloaelo li nkoa li phetse hantle, kaha li na le livithamini A, C, K, li-antioxidants, hammoho le chlorophyll, lutein, zeaxanthin le folic acid. Meroho e tala e thusa ho fokotsa boemo ba k'holeseterole e "mpe" le kotsi ea kankere, ho tloaeleha khatello e phahameng ea mali. Li boetse li ntle bakeng sa mahlo, li matlafatsa sesole sa 'mele, li ntlafatsa tšilo ea lijo (ka lebaka la fiber e ngata), 'me li fa' mele calcium, e leng bohlokoa bakeng sa masapo le meno.
Litholoana: kiwifruit, tamati e tala, zucchini, pepere e monate e tala, lipere, li-avocado, morara o motala, liapole tse tala, li pota-potile (mefuta e fapaneng ea spinach, khale le mefuta e meng).
5. Boputsoa le bopherese
Bo-rasaense ba ne ba tlameha ho kopanya litholoana le meroho e putsoa le e pherese sehlopheng se le seng, hobane. ho ke ke ha khoneha ho li arola ka lik'hemik'hale. Lihlahisoa li shebahala li le putsoa kapa li pherese ka lebaka la litaba tsa lintho tse kang le. 'Mala oa ho qetela o tla itšetleha ka tekanyo ea acid-base ea sehlahisoa.
Li-anthocyanins li na le litlamorao tse khahlanong le ho ruruha le li-anti-carcinogenic, li thusa ho fokotsa kotsi ea lefu la pelo le lefu la tsoekere, 'me li thusa ho loants'a botenya le boima bo feteletseng. Resveratrol ke ntho e thibelang botsofali, e na le phello e boletsoeng e khahlanong le ho ruruha, hape e fokotsa k'holeseterole, e fokotsa kotsi ea mofetše le lefu la Alzheimer's.
Lijo tse putsoa le tse pherese li na le lutein (ea bohlokoa bakeng sa pono e ntle), vithamine C, 'me ka kakaretso e molemo bakeng sa bophelo bo botle le bophelo bo bolelele.
Litholoana: li-blueberries, li-blackberries, lifeiga (lifeiga), morara o lefifi, currants, plums, mohloaare, li-prunes, li-elderberries, monokotsoai oa acai, monokotsoai oa maqui, morara o omisitsoeng. Meroho: li-eggplant, asparagus e pherese, k'habeche e khubelu, lihoete tse pherese, litapole tse pherese.
6. Sootho o mosoeu
U ka phathahana ka ho ja meroho le litholoana tse monate tse mebala-bala hoo u ka lebalang ka botlalo ... tse tšoeu! 'Me sena e tla ba phoso e kholo, hobane li na le lintho tse molemo - anthoxanthins (tse thusang ho theola k'holeseterole le khatello e phahameng ea mali), hammoho le sebabole (e hloekisa sebete sa chefo, e thusa bakeng sa sebopeho sa protheine le bophelo bo botle ba letlalo), allicin ( e na le thepa e thibelang mofetše). ) le quercetin (ketso e khahlanong le ho ruruha).
Litholoana le meroho e tšoeu li matlafatsa sesole sa 'mele 'me li thusa ho laola boima ba' mele. Tse molemo ka ho fetisisa ho tsona ke tse lefifi (tse sootho) ka ntle le tse tšoeu ka hare (mohlala, joaloka pere kapa Lijo tse ling tse tšoeu tse phetseng hantle: cauliflower, k'habeche e tšoeu, eiee, konofolo, li-mushroom, ginger, artichoke ea Jerusalema, parsnips, kohlrabi, turnips, litapole. , fennel le poone e tšoeu (tsoekere).
7. E ntsho
Mmala o mong oo u sa o nahaneng qalong, ke ho nahana ka “mookoli” oa litholoana le meroho! Empa u ke ke ua lahleheloa ke pono ea eona, hobane litholoana tse ngata tse ntšo le meroho li nkoa e le li-superfoods. Lijo tsa vegan tse ntšo hangata ke tsona tse nang le li-antioxidants tse ngata, ke ka lebaka leo 'mala oa tsona o leng matla haholo. Ke mohloli o moholo oa li-anthocyanins, li-phytonutrients tse matla tse loantšang lefu la pelo, lefu la tsoekere le mefuta e meng ea mofetše!
Lijo tse ntšo (u se ke ua thathamisa feela litholoana le meroho): lensisi e ntšo, raese e ntšo kapa e hlaha, konofolo e ntšo, li-mushroom tsa shiitake, linaoa tse ntšo le peo ea chia e ntšo.
Ena ke phalete e ntle ea litholoana le meroho. E le teko e molemo, leka ho ja 'mala o fapaneng oa lijo letsatsi le leng le le leng ka matsatsi a supileng - 'me mafelong a beke u ka re u "ja mookoli" ka beke!
Ho ipapisitsoe le: