Tse ka Hare
Letlalo ke sesupo sa bophelo bo botle ba rona le sesupo sa mathata afe kapa afe a mmele. Re leka ho lokisa liphoso tsohle tsa letlalo ka litlolo, litlolo, limaske le li-serum, empa ho ruruha, bofubelu, makhopho a pele - tsena "ho se phethahale" hona hohle ho tsoa kahare. Ka hona, kamehla o hloka ho ela hloko lijo tsa hau. Haeba lijo tsa hau li na le lijo tse nang le li-antioxidants, mafura a phetseng hantle, metsi le limatlafatsi tsa bohlokoa, 'mele le letlalo la rona le tsona li tla ba maemong a matle.
Babatlisisi ba bile ba swetsa ka gore go ja maungo le merogo ke tsela e e babalesegileng le e e nang le botsogo e e molemolemo ya go lwantsha letlalo le le letobo le matsutsuba. Na u se u loketse ho khanya? Mona ke tse ling tsa lihlahisoa tse ntle ka ho fetisisa tse thibelang botsofali bakeng sa khanya ea letlalo la hau.
1. Pepere e khubelu ea tšepe
Li-red bell pepper ke tsona tse loantšang botsofali ka lebaka la li-antioxidant tse ngata. E boetse e na le vithamine C e ngata, motsoako oa bohlokoa bakeng sa tlhahiso ea collagen, le carotenoids e matla.
Li-carotenoids Na li-pigments tsa limela li ikarabella bakeng sa mebala e khubelu, e mosehla le ea lamunu ea litholoana le meroho. Li na le mefuta e fapaneng ea li-anti-inflammatory properties 'me li ka thusa ho sireletsa letlalo ho senya letsatsi, tšilafalo le chefo ea tikoloho.
Khaola pepere ea tšepe 'me ue qopetse ka har'a hummus e le seneke, kapa ue kenye ho salate e ncha.
2. Li-blueberries
Li-blueberries li na le livithamini A le C tse ngata, hammoho le antioxidant e khahlanong le botsofali anthocyanin - ke eena ea fanang ka 'mala o moputsoa botebo bo botala bo botala. Mme le eona e tla thusa letlalo la hau ho fumana molumo o motle o phetseng hantle.
Monokotšoai ona o tla boela o sireletse letlalo ho tsoa linthong tse halefisang ka ntle le litšila ka ho thibela ho ruruha le tahlehelo ea collagen.
3. broccoli
Broccoli ke ntho e matla e thibelang ho ruruha le botsofali e nang le livithamini C le K, mefuta e fapaneng ea li-antioxidants, fiber, lutein (carotenoid e nang le oksijene) le calcium. 'Mele oa hau o hloka vithamine C ho hlahisa collagen, e fanang ka letlalo la hao matla a lona le elasticity.
U ka ja broccoli e tala e le seneke se potlakileng, empa u se chese haeba u na le nako.
4. Sipinake
Spinach e na le metsi a mangata le li-antioxidants tse thusang ho kenya oksijene 'meleng. E boetse e ruile ka li-micro-macronutrients tse kang magnesium le lutein.
Setlama sena se na le vithamine C e ngata, eo, joalo ka ha re boletse, e matlafatsa tlhahiso ea collagen ho boloka letlalo le tiile ebile le boreleli. Empa ha se phetho. Vithamine A, e fumanehang hape sepinicheng, e ka khothalletsa moriri o phetseng hantle, o benyang, ha vithamine K e thusa ho fokotsa ho ruruha liseleng.
5. Linate
Matokomane a mangata (haholo-holo lialmonde) ke mohloli o babatsehang oa vithamine E, e ka thusang ho lokisa lisele tsa letlalo, ho boloka mongobo le ho sireletsa mahlaseli a kotsi a UV. Li-walnuts li na le li-anti-inflammatory omega-3 fatty acidse ka thusang ho matlafatsa lera la letlalo bakeng sa khanya e khanyang.
Kenya linate ho lisalate, li-appetizers, li-dessert, kapa u li je feela. Arola makhapetla ho linate, leha ho le joalo, joalo ka ha lipatlisiso li bontša hore liperesente tsa 50 tsa li-antioxidants li fumaneha ho tsona.
6. Avocado
Li-avocado li na le ntoa e ngata ea ho ruruha unsaturated / Boetsuwa ba ho tlatsa mafura acidtse khothalletsang letlalo le boreleli, le boreleli. E boetse e na le limatlafatsi tse ngata tsa bohlokoa tse ka thibelang liphello tse mpe tsa botsofali, ho akarelletsa le divithamini K, C, E le A, B le potassium.
7. Lithollo tsa liqhomane
Ho tloha mehleng ea khale, kharenate e 'nile ea sebelisoa e le litholoana tse phekolang. Ka litaba tsa eona tse phahameng tsa vithamine C le mefuta e fapaneng ea li-antioxidants tse matla, kharenate e ka sireletsa lisele tsa rona liphellong tse senyang tsa li-radicals tsa mahala le ho fokotsa ho ruruha.
Kharenate e boetse e na le metsoako e bitsoang khomotsoe ka thusang ho boloka collagen letlalong, ho fokotsa matšoao a botsofali.
Fafatsa kharenate ka sipinake le salate ea walnut bakeng sa phello e phahameng ea ho nchafatsa