30 molemo ka ho fetisisa dihlahiswa-ba khahlanong le a hlabang

dithulaganyo hlabang 'meleng ke karolo ea karabo' mele. Ho ruruha e re u ka leqeba kapa kotsi: throbbing le ho ruruha a bontša hore boitshireletso ba mmele e sebetsa ka ho tsosolosoa ha bophelo. Leha ho le joalo, ka linako tse ling ho etsa joalo o tsoa taolong. Mpefatsa le ho ruruha ka haelloa ke ea ho robala, e ile ea eketseha ho imeloa kelellong maemo, liphatsa tsa lefutso kapa lihlahisoa tse kotsi ka ho ja lijo tsa bona. Haeba u batla ho tsosolosa boemo tloaelehileng ea 'mele oa hao, u lokela ho tseba seo lihlahisoa fokotsa matla a dithulaganyo le a hlabang. Tse ngata li boetse li thusa tlosa boima feteletseng.

ea bilberry

Liphuputso li bontšitse hore ho ja frutos letsatsi le letsatsi ka matla haholo, ho fokotsa ho ruruha. Ho phaella moo, dino tholoana e thehiloeng thusa ho kokobetsa ho liphello hlabang lijo tse ruileng mafura le lik'habohaedreite. Hona see se etsahala? The ntho e ke hore ea monokotsoai na antioxidants tse amang liphatsa tsa lefutso tsa maloetseng le ho ruruha. Ho phaella moo, blueberries ruileng vithamine C le polyphenols.

oat-flakes

Ja lijo tsa hoseng oatmeal ho fokotsa boemo ba ho ruruha le tlosa mafura mpeng. The oatmeal na le lik'habohaedreite le thuso hore fepa libaktheria eyeglobe. libaktheria tsena hlahisa acid tse mafura hore ho kgothaletsa ho kena moea oa mehloli mafura 'meleng.

ginger ka

Bafuputsi ba bolela le thepa e molemo ya ginger ka bakeng sa bophelo bo botle le antioxidants, e fapaneng-ba khahlanong le a hlabang, -ba khahlanong le baktheria sebediswa. Ginger beha diboloko tse liphatsa tsa lefutso le metsoako ea lik'hemik'hale tse bakang ho ruruha. E le karolo ea teko e, likhoto le ramatiki fumana ginger ka tlhotla. Ootheca manonyeletso le ho ruruha liphoofolo fokotseha.

tee e tala

Ena ke thulusi ea moholo bakeng sa boima ba 'mele. Melemo ea tee e tala e amanang le catechins, antioxidants, concentrated makhasi. seno sena se ka mafolofolo loanela ho ruruha le ho thibela ntshetsopele ya lihlahala letlalo.

tsokolate lefifi

litaba tse molemo ho ba ratang kaofela chokolete! liphuputso tsa morao tjena li bontšitse hore antioxidants teng cocoa, thibela ho nona le ho fokotsa maemo tsoekere mali. Ho phaella moo, ho ile ha sibolloa hore likokoana-hloko sokolla chokolete a hlabang dikarolo le thuso bakeng sa pelo ea ka intestine le.

litlhapi tsa salmon

Ho na le ke ea mofuta ofe mafura, e leng lokela ho sebelisoa haholo. Ho ka le omega-3. mafura tsena bophelo bo botle ba ba tummeng-ba khahlanong le a hlabang thepa. Mohloli o oa bona e moholo ke mafura litlhapi. Tšebeliso ea litlhapi tsa salmon eketsa boemo ba adiponectin, le li-hormone hore eketsa bokhoni ba mesifa ho atamela matla a metabolism tsa lik'habohaedreite le hatela pele ka matla.

paprika

Pelepele - ena ke o babatsehang-ba khahlanong le a hlabang sehlahisoa eo ka ho eona ngata oa vithamine ea C, beta-carotene le limatlafatsi tse ngata tse ling tse, neutralizing mahala radicals. Beta-carotene ke esita le khona ho loantša kankere le fokotsa monyetla oa ho ntshetsa pele mafu a kang asma le ramatiki.

turmeric

The turmeric na le ntho e le matla-ba khahlanong le a hlabang le antioxidant sebediswa. Eketsa ea seasoning ka lijo tsa bona le hore a sireletse matla a bona a dikopanothutano, u matlafatse bophelo ba sebete 'me pelo ea, ho thibela ho ruruha ka manonyeletso le bohloko amanang le ramatiki.

beet

Beet - e ke mohloli oa mefuta e fapaneng ya limatlafatsi tse ngata, hammoho le ka mebala e ikhethang, tse fapaneng antioxidant sebediswa. Tshebediso ya beet matlafatsa metabolism, ntlafatsa feto-fetoha 'me fellang kateng theoha liphatsa tsa lefutso tse etsang hore ho bokella mafura a. Beetroot fokotsa ho ruruha ka 'mele' me stabilizes khatello ea mali.

broccoli

The broccoli tse ngata dintho tse sireletsang khahlanong le ho ruruha, hammoho le vithamine ea K, e thusang ho ntlafatsa boemo ba 'mele oa hae. hopola feela hore u ke ke ua ja broccoli tala bakeng sa batho ba alejiki ho peō!

linaoa ba batsho

Linaoa ba batsho na le litlheferetsi le molemo, e leng hamolemo ama boemo mantle a. Ka karolo e itseng e nyenyane ea linaoa e boetse ke dikgerama mashome a mabeli tsa protheine. Sena ke e sehlahiswa e babatsehang bakeng sa batho ba ka ja lijo tse ruileng antioxidants le thusa ho fokotsa matla a oxidative le dithulaganyo a hlabang.

oli ea mohloaare

Ka oli ea mohloaare e matla ea ho pepesehela dithulaganyo a hlabang le ho tsosolosa manonyeletso. sehlahisoa sena le phello e tšoanang le ketso ea ibuprofen.

tamati

Tamati ke mohloli o babatsehang oa lycopene, e antioxidant hore sireletsa boko le thusa ho sebetsana ka katleho le ho tepella maikutlo. Lycopene fumanoa letlalo, e le leka ho ja ditamati ciliegia khafetsa. E ntle le e phehiloe ditamati, lycopene, esita le moholo ho feta ka a hloekileng ho 'ona.

Semena chia

dipeo tsena li na le e ngata mafura a phetseng hantle, le litlheferetsi, le protheine lekana. Ka hona Semena Chia tsitsisa maling tsoekere, susumelletsa ho lahleheloa ke boima ba 'mele, hatella takatso ea lijo' me esita le thusa ho boloka maemo a mokelikeli ka 'mele.

phaenapole

The Pineapple na bromelain, e potlakisang tsebetso ea lik'hemik'hale hore o na le e matla-ba khahlanong le a hlabang sebediswa. E ho fokotsa matšoao a asma le thusa ho hlaphoheloa kapele ka mor'a ho koetlisoa.

spinach

Spinach ka matla haholo e ama le thulaganyo a hlabang. Ho ruileng carotene le divithamini C, E le K, e leng sireletsa 'mele. foromo A oa vithamine ea E tsejoa e le alpha tocopherol, ho sireletsa bophelo bo botle ba methapo e.

lijo-thollo

Brown raese, quinoa, nyalothe le Amaranth tletse faeba, e thusang ho tima liphatsa tsa lefutso tse bakang ho ruruha. The dikahare tse phahameng tsa livithamine B hape thusa ho matlafatsa bophelo.

mahe

Mahe ruileng vithamine D, e leng seng feela ho matlafatsa masapo a, empa boetse e thusa loantša ho tepella maikutlo le sefuba, ho fokotsa kotsi ea ho ba bang ba kankere le ho fokotsa matla a dithulaganyo le a hlabang. Liphuputso li bontšitse hore ho na le kamano pakeng tsa maemo tlaase oa vithamine ea sena, 'me ho ruruha.

konofolo

Konofolo thusa ho sireletsa 'mele ho tloha serame. Ho ho na le masakana le potlakisang tsebetso ea lik'hemik'hale tse bakang tšoaetso ea baktheria le ea vaerase.

oyster

sehlahisoa sena e na le molemo enzyme hore a sebetse e le antioxidants, deactivating mahala radicals hore senya liseleng.

Kamut

Ena sehlahiswa e sa tloaelehang, seo e leng koro eksotiske dimela. Kamut ruileng ka magnesium, potassium, tšepe, 'me e feletseng ea faeba e metle.

ka yogurt

Ntshetsopeleng ya microflora o motle ke ntho ea bohlokoa bakeng sa bophelo bo botle, haholo-holo ha ho tluoa tabeng ea ho sebetsana le e hlophisitsweng, a hlabang. Ho thusa fumana yoghurt microflora ka probiotics barui.

liapole

Liapole phahameng faeba dikahare, e le hore ba thuse mala sebetsa hantle. Ho phaella moo, liapole na le pectin, tseo le tsona li na le phello e ntle ho 'mele.

linate

Tse ngata linate tse mafura acid le omega-3 le vithamine E, e leng fapana antioxidant sebediswa.

makotikoting tuna

Ho ea ka lithuto tsa ka mefuta tuna fumana katleho tse mafura acid le omega-3. Khetha tlase mafura makotikoting lijo ho kenyeletsa ka dijo tsa hao.

rosemary

Sena ke e seasoning babatsehang, eo ho eona e ngata antioxidants. Eketsa ho lijo ka nako le nako kamoo ho ka khonehang.

moro lesapo

Ha pheha masapo ka metsing fumana collagen le limatlafatsi tse ling. moro joalo ruileng-amino acid le edible gelatin, eo tsosolosa microflora.

oli ea kokonate

batho ba seng bakae tseba hore sehlahisoa sena e na le thepa ea-ba khahlanong le a hlabang. Liphuputso li bontšitse hore oli ea kokonate ka katleho ho thusa ho lwantsha mafu a fapaneng.

mahe a linotši

Ka mahe a linotši e na le potlakisang tsebetso ea lik'hemik'hale tse ngata e molemo hore imolla matšoao a mafu a hlabang.

miso peista

Sena sehlahisoa Japanese na le e ngata probiotics, ntle ho moo, a tsoeroe ke lefu la ka dithulaganyo a hlabang.