Lihlahisoa tse lokelang ho kenngoa lijong tsa hau bakeng sa batho ba fetang lilemo tse 45

Matsatsing ana, mashome a mane a metso e mehlano ha e le lilemo tse joalo tse tebileng. U ka atleha ebile ha o na monyetla, o motle ebile o tletse matla. Leha ho le joalo, o hloka ho hlokomela 'mele oa hao ka hloko ho feta pele. Bakeng sa sena u hloka lijo tse nahanang le tse phetseng hantle. Bophelo ba hau bo ne bo le matla, o tla hloka lihlahisoa lethathamong lena. Joale bophelo bo tla ba nako e telele le bo thabileng.

Ho fokotsa k'holeseterole

Ha motho a se a hōlile, boemo ba k'holeseterole 'meleng bo eketseha. Ena ke karolo ea tlhaho ea ho tsofala. Leha ho le joalo, ho laola boemo ba k'holeseterole ho hlokahala. Ho sena u tla thusa lihlahisoa tse nang le khato e loketseng.

Salmone

Litlhapi tse mafura tse kang saalmon li na le Omega-3 fatty acids e thusang ho fokotsa ho ruruha, ho tlosa letlapa ka har'a methapo ea mali le ho tsitsisa li-cholesterol. U hloka ho ja karolo e nyane ea tlhapi ea mafura hanngoe ka beke ho finyella liphello tse tsotehang!

Khaolo

Ka lebaka la lihlahisoa tsa mafura a monounsaturated le polyunsaturated, li-avocado li ka thusa ho fokotsa maemo a k'holeseterole. Li boetse li sireletsa khahlanong le maloetse a pelo. U se ke ua ja lijo tse matlafatsang: ka avocado e le 'ngoe ho feta lik'hilojule tse makholo a mabeli.

Tee e tala

Tee e tala e thusa ho lahleheloa ke boima ba 'mele, ho phaella moo, e lumella hore u hlaphoheloe ka potlako ka mor'a thupelo Li-antioxidants ka tee li boetse li fokotsa k'holeseterole. See se etsahala joang? Polyphenols ho tloha tee ha e lumelle hore k'holeseterole e kenngoe.

Peo ea Chia

Hangata litlhapi le linate li bitsoa mohloli oa Omega-3 acids. Lipeo tsa chia, tsena li-acid ke tsona tse ngata ka ho fetisisa. Ho phaella moo, ke e 'ngoe ea mehloli e molemohali ea fiber lefatšeng. Sesebelisoa se nepahetseng sa fiber se u lumella ho tlosa boima bo feteletseng.

Phula ea oatmeal

Sejo sa hoseng sa lijo tsa hoseng se phetse hantle haholo. Fiber e nang le mochine oatong e thusa ho fokotsa k'holeseterole, e thibela ho kenngoa ha eona. Haeba o na le k'holeseterole e phahameng, leka ho ja oatmeal letsatsi le leng le le leng.

Ho matlafatsa kelello

Mafura a mangata ha a thibele feela ho nka liaparo le ho senya mabitso, a boetse a ama boemo ba boko. Liphuputso li bontšitse hore botenya bo eketsa kotsi ea ho ba le bothata ba ho ba le bothata ba ho ba le 'dementia'. Kahobane mafura a thibela methapo ea mali, e sitisa tšollo ea mali ea boko. Ho sireletsa boko, ja lijo tse thusang ho laola boima ba 'mele.

Bilberry le fragole

Li-monokotsoai tsena tse monate le tse monate li phethahetse bakeng sa lijana tse ngata. Li bohlokoa haholo bakeng sa bophelo bo botle ba boko 'me li na le mehloli e metle ea fiber, e thusang ho theola boima ba' mele. Haeba lijo tsa hau li na le blueberries le fragole, khopolo ea hau e tla ba matla haholoanyane.

Oli ea mohloaare

Oli ea mohloaare, ho na le li-polyphenols tse ngata le mafura a monounsaturated, a matlafatsang bophelo ba pelo le ho liehisa botsofali ba boko. U ka fumana melemo eohle ea oli ea mohloaare, haeba u e sebelisa ka ho apara le li-sauces, empa shebella boholo ba likarolo.

Semela sa jala

Li-eggplant li na le li-chlorogenic acid tse ngata, tse thusang 'mele. Ho phaella moo, meroho e pherese e na le li-antioxidants tse matla tse tsejoang e le anthocyanins. Lintho tsena li sireletsa boko le ho ntlafatsa mohopolo oa nakoana. Liphuputso li bontšitse hore anthocyanins e boetse e sireletsa khahlanong le maloetse a pelo.

Li-walnuts

Linate li sebelisoa haholo. Hase feela e 'ngoe ea mehloli e molemo ka ho fetisisa ea mafura a polyunsaturated, empa hape le sehlahisoa sa ho matlafatsa bophelo ba boko. Leka ho kenyelletsa walnuts khafetsa lijong tsa hau. Fafatsa oatmeal kapa lettuce le bona, eketsa pesto ho hau ea hau ea lehae.

Ho sireletsa khahlanong le lefu la tsoekere

Ha e le lilemo, kotsi ea ho hlaolela lefu la tsoekere ea mofuta oa 2 e eketseha. U ka itšireletsa haeba u ntse u phela ka mokhoa o sebetsang le ho laola boima ba hau, hape u je lijo tse sireletsang lefu la tsoekere. Haeba o se o ntse o e-na le lefu lena, ke habohlokoa haholo hore u sebelise lijo tse joalo tse phetseng hantle.

Tsamaea

Ho ea ka lipatlisiso, ho ja vithamine C e phahameng ho thusa ho fokotsa menyetla ea ho hlaolela lefu la tsoekere. Guava e na le vithamine e ngata haholo - haholo ho feta li-orange!

Likhooa

Likhooa ke e 'ngoe ea lihlahisoa tse matla ka ho fetisisa khahlanong le lefu la tsoekere. Li-diabetics, tse neng li sebelisa lihlahisoa tsa linaoa letsatsi le leng le le leng, ka mor'a likhoeli tse tharo li ile tsa hlokomela ntlafatso ea boemo ba bona. Likhooa li na le letšoao le tlaase la glycemic, le sireletsang khahlanong le keketseho e boima ea tsoekere ea mali. Haeba u reka linaoa tse kenngoeng ka makotikoting, e-ba hlokolosi hore u se ke ua eketsa tsoekere le letsoai moo.

Cherries

Ho na le li-anthocyanins tse ngata ka ciliegia. Tsena ke li-antioxidants tse fokolang tsoekere ea mali. Ho phaella moo, cherries li atlehile ho thusa ho felisa boima bo feteletseng.

Mahe

Liphuputso li bontšitse hore ho ja mahe ho thusa ho fokotsa tsoekere ea mali. Ho phaella moo, mahe a thusa ho thibela ho fetoha ha glucose le mahlaseli a insulin, 'me ba ruile ka choline, e leng se u lumellang ho laola ho bokella mafura a mangata ka mpeng.

Lisebelisoa tsa koro tse sa sebelisoeng

Fiber ke motsoako oa boselamose o fanang ka tiiso e matla le ho thusa ho fokotsa menyetla ea ho hlaolela maloetse a pelo. E boetse e theola tsoekere ea mali. E teng meroho le litholoana, empa koro ke karolo e ntle haholo. Eketsa li-fiber bakeng sa bohobe bo entsoeng ka matsoho, li-porridges, kapa u ka etsa le sejana le sinamone le li-monokotsoai tse ncha.

Sardine

Li-sardine ke mohloli o matla oa Omega-3 fatty acids, e leng tlaase ea k'holeseterole e eketsehileng, ea ho eketsa maikutlo le ho sireletsa khahlanong le lefu la Alzheimer.

Ho loantša ho ruruha mehato

Letsatsi le leng le le leng, bohloko bo sa tšoaneng bo fetoha haholoanyane, hangata ka lebaka la ho ruruha kapa boima bo feteletseng. Haeba u na le liponto tse eketsehileng, manonyeletso a hao a utloa bohloko. Sena se lebisa tlhokomelong ea ramatiki. Ho feta moo, mafura a na le lik'hemik'hale tse chesang tse tsejoang e le cytokines. Li baka ho ruruha. Ho sebelisa lijo tse chesang mafura a mangata le ho loantša ho ruruha, u tla matlafatsa bophelo bo botle.

Moferefere

Turmeric ke pheko ea tlhaho. Sesebelisoa se sebetsang ka linoko tsena se thusa ho thibela li-enzyme tse bakang ho ruruha, ho sireletsa khahlanong le ramatiki le lihlahala. Turmeric e boetse e thibela ho ata ha lisele tsa kankere le ho thusa ho theola k'holeseterole.

Lihoete

Ka lebaka la dikahare tsa vithamine A le carotene, lihoete ke setsebi se khahlanong le ho ruruha. Meroho ena, e ngata ea pigment, e sireletsang khahlanong le ramatiki le maloetse a tšoanang.

Leafy meroho

Mohlomong ua tseba hore meroho e na le thuso, empa na u utloile hore e thusa ho felisa bohloko le ho ruruha? Sena se hlile se joalo, 'me kaofela ka lebaka la boemo bo phahameng ba sulforaphane, e thibang li-enzyme tse senyang manonyeletso.

Ho fokotsa khatello ea mali

U fokolitse letsoai, empa khatello ea mali ea hau e ntse e phahame. Hobane'ng? Ha u se u lilemong, batho ba amohelang khatello ea khatello ha ba utloe bohloko. Ho phaella moo, methapo ea methapo e fetoha bohale. Sena se senya tsamaiso ea mali, mme pelo e sebetsa ka matla haholo, ke kahoo khatello e eketsehang.

Beet le chard

Ho na le lintho tse ngata ka beet tse eketsang mamello, fokotsa khatello ea mali le ho sireletsa pelo. Ho phaella moo, beet e na le potasiamo e ngata, e leng diminerale, e lumellang ho tlosa setopo sa letsoai le feteletseng.

Litapole tse monate

Li-litapole, potassium e ngata, e theolelang boleng ba letsoai 'meleng. Ho phaella moo, e na le li-antioxidants e ngata, e tsitsitseng tekanyo ea tsoekere.

Chokoleti e lefifi

Ka ts'oaetso e lefifi e ama khatello ea mali. Ke hobane ho na le li-flavonoids tse ngata Cocoa.

Bohobe bohle ba koro

Ho ea ka lipatlisiso, ho ja lijo tsohle tsa lijo-thollo ho thusa ho fokotsa khatello ea mali. Ja bohobe bo joalo letsatsi le leng le le leng.

Lerato la kolobe

Lerato la kolobe ke mohloli o motle oa choline, o senyang mafura a mangata. Ho feta moo, e na le potasiamo le magnesium.