Kaofela re fumane lethathamo la li-superfoods tse tsebahalang Marang-rang ho feta hang. Li-superfoods ke lijo tsa tlhaho tse nang le limatlafatsi tse ngata, haholo-holo li-antioxidants tse matla, tse fanang ka lijo tsena matla a boselamose a ho thibela nts'etsopele ea mafu a tšabehang joalo ka mofets'e, lefu la tsoekere, botenya le mafu a tsamaiso ea pelo.
Ho bohlokoa ho utloisisa, leha ho le joalo, hore leha ho na le lintlha tse khahlang e le kannete mabapi le limakatso tsena tsa tlhaho, ha ho na monyetla oa hore u ka khona ho ntlafatsa bophelo ba hau ka mokhoa o makatsang ka ho ja lipeo tse seng kae tsa sesame mots'ehare kapa broccoli bakeng sa lijo tsa mots'eare.
Bakeng sa lijo tse nang le li-antioxidants ho tlisa melemo e mengata ea bophelo bo botle, li tlameha ho jeoa nako le nako le ka bongata bo lekaneng. Ke hore, e lokela ho fetoha karolo ea lijo tsa hau tsa letsatsi le letsatsi, mokhoa oa hau oa bophelo. Ho feta moo, o hloka ho tlosa lijo tsohle tse chefo le tse ka bang kotsi ho "menu" ea hau ea letsatsi le letsatsi.
Li sebetsa joang li-radicals tsa mahala
E 'ngoe ea likarolo tsa bohlokoa ka ho fetisisa lijong tsa superfood ke li-antioxidants. Li-vithamine A, C, D, E li na le thepa ea antioxidant, hammoho le liminerale tse fapa-fapaneng le li-phytonutrients tse kang carotenoids le polyphenols tse fumanoang meroho, litholoana le monokotsoai (tee ea boleng le kofi, mahe a linotši a tala, konofolo, broccoli, spinach, lihoete, tamati. , morara o mofubelu, fragole, raspberries, blueberries, blueberries le limela tse ling tse ngata li nkoa e le lijo tsa antioxidant.)
Ka mantsoe a bonolo, li-antioxidants ke lintho tse sebetsang tse loantšang li-radicals tsa mahala. Li-radicals tsa mahala ke eng, 'me ke hobane'ng ha u lokela ho li loantša? 'Nete ke hore li-radicals tsa mahala ke limolek'hule tse sa tsamaiseng bophelo ba "botsoalle" haholo kamanong le' mele oa motho. Ba na le elektrone e sa lefelloeng (e sa kopanngoeng). Ke eena ea bakang mathata 'ohle. Elektrone e sa lefelloeng ha e na "para", kahoo e leka ho tlosa elektronike e sieo liseleng tse phetseng hantle. Ka lebaka la "bosholu" bona, lisele tse phetseng hantle li khaotsa ho ba teng. Ba fumana tšenyo e tebileng, ka lebaka leo ts'ebetso ea oxidative e qala.
Lentsoe "antioxidant" le bolela "antioxidant", "preservative". Na u ka hakanya hore na ho na le eng “lethathamong” la boikarabelo ba hae?
Ha e le hantle, li-radicals tsa mahala ha se sera se sa lebelloang sa 'mele ea rona. E, tse ling tsa tsona li hlaha ka lebaka la mahlaseli a kotsi, mahlaseli a khanyang kapa mocheso, lintho tse chefo. Empa hape le li-radicals tsa mahala li ka theha 'meleng le nakong ea ts'ebetso ea tlhaho le e tloaelehileng ea biochemical. Ke feela haeba 'mele o ka sebetsana ka katleho le karolo e joalo ea li-radicals tsa mahala ka boeona (eseng ntle le thuso ea enzyme e khethehileng ea superoxide dismutase, ha e le hantle), joale o tla hloka lilekane tse ngata ho loantša limolek'hule tse ling tse kotsi.
Li-antioxidants li sebetsa joang
Antioxidants - ke eng? Li-Antioxidants ke tsona lilekane tse itokiselitseng ho itahlela ntoeng e bolaeang ka li-radicals tsa mahala. Molao-motheo oa ketso ea bona o hlakile ho tsoa lebitsong: li tlama li-elektronike tse sa sebetseng tsa li-radicals tsa mahala ka liathomo tsa oksijene (oxidizing agent) ebe li etsa hore li se ke tsa e-ba kotsi.
Li-antioxidants li tlameha ho "sebetsa" maemong a hlokomolohuoang haholo. Ikahlolele: ha enzyme ea superoxide dismutase e haelloa ke matla, li-radicals tsa mahala li baka leqhubu la 'nete la lik'hemik'hale. Ka mohlala, haeba radical e sa lefelloeng e hlasela protheine, ha e holofatse molek'hule feela, empa e boetse e theha sebopeho se secha se senyang. 'Me eena, ka lehlakoreng le leng, o tsoela pele ho senya' mele, a hula li-elektronike tse ngata ho etsa para.
Haeba ho na le li-radicals tse ngata tsa mahala 'meleng, ho baka boemo bo tsejoang e le khatello ea oxidative (oxidative), eo ho eona lisele li senyehang,' mele oa tsofala, 'me mafu a tebileng a etsahala. Boholo ba mathata a tebileng a kang lefu la tsoekere, botenya, mafu a tsamaiso ea pelo le methapo a amahanngoa le khatello ea oxidative.
Li-antioxidants ke lintho tse nang le bokhoni ba ho tlama, ka lebaka leo, li fokotsa li-radicals tsa mahala tse kotsi, kahoo ha ho makatse hore ebe ho ja lijo tse nang le li-antioxidants ho ka thusa ho thibela ho hlaha le nts'etsopele ea maloetse.
Antioxidant "menu"
Ho hlokomela bohlokoa ba li-antioxidants bakeng sa bophelo bo botle ba batho, litsebi li tsepamisa maikutlo ho kenyelletsong ha tsona lijong. Hangata re li fumana ka lijo. Empa kaha selemo se seng le se seng tikoloho ea tikoloho ea litoropo tsa rona ha e ntlafatse, 'me ho na le likhatello tse ntseng li eketseha le linako tse behiloeng mosebetsing, li-vitamin complexes le li-supplement tsa likokoana-hloko li atisa ho bitsoa ho thusa lijo.
Li-antioxidants li kenyelletsa livithamini A, C, E, le liminerale tse kang selenium, zinki, koporo, chromium le manganese.
Antioxidant e tsebahalang le e matla ka ho fetisisa - vithamine C... Ntle le taba ea hore ascorbic acid e kenya letsoho ho thehoeng ha collagen (ke hore, e boloka botle ba 'mele le ho liehisa botsofali), e na le thepa e' ngoe ea bohlokoa haholo - ha e lumelle 'mele ho senya livithamine. A le E. Vithamine C ('me, ho latela, li-antioxidants) li ka fumanoa lethekeng la rose, sea buckthorn ea citrus, black currants, fragole, parsley le dill.
Vithamine E (tocopherol) - motsoako o qhibilihang ka mafura o nang le phello e molemo letlalong, tsamaiso ea ho ikatisa, hape ke ntho e matla ho thibela atherosclerosis. U tla fumana palo e lekaneng ea antioxidant ena ka oli ea kokoana-hloko ea koro, linate (lialmonde, makotomane, li-cashews), tlhapi (salmon, pike perch, eel).
Vithamine A (Retinol) e ikarabellang bakeng sa ho sireletsa litho tsa ka hare ho tloha linthong tse mpe tsa tikoloho (tšilafalo ea lik'hemik'hale, mahlaseli a kotsi, a khoheli), hammoho le ho tšehetsa tsamaiso ea 'mele ea ho itšireletsa mafung ka mokhoa o motle. Vithamine A e ruile ka lamunu, meroho e mosehla le litholoana (li-apricot, li-nectarine, liperekisi, lihoete, limango), tlhapi e mafura, meroho e tala (spinach, broccoli, zucchini).
Ka ho ja lijo tse tsoang lihlahisoa tsena khafetsa, haufinyane u tla ikutloa hore li-antioxidants li etsa eng le hore na litlamorao tsa tsona li mpe hakae.
Khábeche
Re entse hore khale e hlahelle ka lebaka; Kale ke lijo tse pholileng ka ho fetisisa le tse fumanehang habonolo tseo u ka li kenyelletsang lijong tsa hau tsa letsatsi le letsatsi.
Ikahlolele. Taba ea pele, mefuta e fapaneng ea k'habeche (broccoli, k'habeche e tšoeu, k'habeche e khubelu, limela tsa Brussels, cauliflower, k'habeche ea Savoy) le lijana tse tsoang ho eona li tla khahla esita le monate o motle ka ho fetisisa. Ea bobeli, lijo tsena tse butsoitseng ka tlhaho li na le li-phytonutrients tse ngata (li-antioxidants). Li sireletsa tsamaiso ea pelo ka ho thibela tšenyo ea methapo ea mali, hammoho le ho sireletsa retina le lisele tse ling tsa 'mele, kahoo li-antioxidants lijong li ka nkoa e le e' ngoe ea lintlha tsa bohlokoa le tsa bohlokoa tsa lenaneo la hau la bophelo bo botle.
Li-phytonutrients li thusa ho thibela mofetše ka ho ts'ehetsa bophelo bo botle ba lisele le puisano ea lisele le ho matlafatsa sesole sa 'mele. Meroho ea k'habeche e boetse e na le omega-3s le divithamini B-6, folic acid, C, E, zinki, manganese le vithamine K, e nang le thepa ea ho thibela ho ruruha.
Ntlha ea boraro, k'habeche ke sehlahisoa se theko e tlaase ebile se theko e tlaase. U ka fumana mefuta e mengata ea k'habeche mabenkeleng le limmarakeng nako efe kapa efe ea selemo. Seo ke se ratang haholo ke Brussels le Red. Le hoja ke rata 'mala, le broccoli, le Savoy, le k'habeche e tšoeu.
Lenaneong la ka le lecha la risepe ea Liveup! lijana tse ngata tsa k'habeche: sopho, lijana tse ka thoko, lithupelo tsa mantlha, lijo tse bobebe.
U ka khoasolla sesebelisoa sehokelong sena.