Ke index of boleng le phepo e nepahetseng ea lijo seo?

Ho Khetha lijo tse ruileng limatlafatsi - monehelo ho bophelo bo botle. Sena se sebetsa le tabeng ea liminerale e seng feela le divithamini empa hape antioxidants le phytochemicals tse ling. Products hore tsona li sebelisa metsoako tsena ke tsa bohlokoa bakeng sa ho phela nako e telele le tsa bophelo bo botle.

litsebi Nutrition lumela hore dimela lihlahisoa tsa mebala e fapaneng e na le lethathamo kgolo litšobotsi tshireletso. Li sebelisa letsatsi le letsatsi, ho ka etsahala ho thibela ketsahalo ea pathologies tloaelehile hore batho ba lilemo tsa bona-amanang.

Morao-rao ho ja le boleng ka tlaase phepo e nepahetseng, ho ba sesosa sa ho feteletseng ho nona ho batho. Khaello ea limatlafatsi di hlohleletsago ntshetsopele ya mafu a tse ngata. Buseletsa bakeng sa ho haella, re ka fumana karabo ea mokhoa oa ho boloka bophelo bo botle 'mele boima, atisa bophelo' me ho fihlela phela nako e telele.

Empa u tseba joang e leng lijo tse ruileng limatlafatsi le habohlokoa? Lefa a lebisa tlhokomelo ho liphetho tsa lipatlisiso phepo e nepahetseng.

American ngaka Dr. Dzhoelom Furmanom ile ntshetswa pele ke boleng ikopantseng index ea phepo e nepahetseng - Andi. Ho quantifies boemo ba limatlafatsi ka sehlahiswa: e dikokwanyana le macronutrients, divithamini, phytochemicals, antioxidants.

A lekgutshwanyane lethathamo la limatlafatsi boleng le phepo ya index tafole - Andi:

• Magnesium le khalsiamo.
• Lycopene.
• Selenium le zinki.
• Carotenoids (lutein, beta-carotene).
• Vithamine E.
• Vithamine C.
• The insoluble le qhibilihang ka har'a le motsoako faeba.
• livithamine B
• Tšepe.

The lijo, e leng khothalletsa batho Dr. Joel Fuhrman, e ratang:

• lihlahisoa meroho;
• untreated lijo ka tlhahiso ea lijo ka;
• unsaturated mafura meroho;
• lihlahisoa ruileng limatlafatsi.

Lekanya boleng ba lijo-thollo kapa linaoa Hase ntho e thata, thata le ho feta e ne e le ha ho le joalo ka tekolo ya boleng le phepo e nepahetseng ea lijo tse ntlafalitsoeng le tsa phutheloa. lijo tse joalo e tla ba le reiti e tlaase ea Andi.

Re hlahisa lenane la lihlahisoa aba ea ka palo ea lintlha tse ho tloha ho 1 ho 1000.

Ke habohlokoa ho ela hloko: ha ho ja e thehiloeng feela criterion Andi, leha e le efe ditlamorao bohloko bophelo bo botle ka lebaka la ho haelloa ke boikarabello mafura dikahare ka dijo. Joalo lijo e ne e tla ba molemo, haeba motho a batla ho theola 'mele le ho khalori meeli.

boleng le phepo e nepahetseng sa lihlopha tse tharo tsa lihlahisoa:

1.Produkty ho ba le dikahare phahameng ka ho fetisisa ya limatlafatsi nyoloha:

• lensisi
• dilamunu
• thula thaba ea leqhoa lettuce
• ea bilberry
• tamati
• kharenate
• fragole
• asparagus
• lihoete
• artichoke
• pepere tala
• kholifolaoa
• cos
• cabbages
• arugula
• Bryusselsnaya hop
• spinach
• Bok Choy
• Kale.

Products nang le chelete karolelano ea limatlafatsi tse ngata, nyoloha:

• avocado
• tofu
• shrimp
• lialmonde
• litlhapi tsa salmon
• poone
• linaoa soya
• pistachios
• likomkomere
• mango se
• oats
• phaenapole
• peo folaxe
• ciliegia
• dierekisi tala
• perekisi
• apole
• dipeo sonobolomo
• lipatata
• linaoa
• Melon.

Products hore na le palo e tlase ya limatlafatsi nyoloha:

• Cola
• gela gela gela French
• oli ea mohloaare
• Vanilla ka holim'a ice cream
• dita, litapole
• tlase mafura a ka yogurt
• Switzerland chisi
• apole lero
• bohobe tšoeu
• minced nama ea khomo
• lebese kakaretso
• Feta chisi
• koro kakaretso
• oli peanut
• mahe
• khoho
• banana boat
• litapole tšoeu
• morara
• walnuts.

Rera dijo tsa hao, feela ho itšetleha ka boleng ea phepo e nepahetseng ea li-index e sa kgothaletswa. Empa boholo ba rōna re switjha lihlahisoa, e nang le limatlafatsi tse ngata ka ho ja lijo tse tla ha ho pelaelo hore ba rue molemo.

Hape thusa ho lokisa ho haella ha limatlafatsi tse ngata, biologically mafolofolo nakong additives, e hona joale e sebelisa lijo ka ho feletseng koahela hlokahale ea 'mele ea ho limatlafatsi ke hoo e batlang e ke ke ha khoneha. Ena e amanang le mathata a tlholeho, le tlhahiso, 'me ka ho tlōla sebopeho le ja mekhoeng.