Lijo tse matlafatsang mohopolo

Hangata motho o lakatsa ho ba le mohopolo oa k'homphieutha, kahoo ha a lebale kapa a lahleheloa ke pono ea letho

Empa sena ha se khonehe

Leha ho le joalo, motho a ka retelehela ho lijo tse ling tse thusang ho matlafatsa mohopolo le ho boloka bophelo bo botle ba boko.Ho ja lijo tse phetseng hantle ka kakaretso ho fokotsa kotsi ea mafu a mangata a kang lefu la tsoekere, khatello e phahameng ea mali, lefu la pelo, le kamehla kelello e phetseng hantle e nang le 'mele o phetseng hantle. .

Lijo tsee ke life?

salate e nang le oli ea mohloaare e phetseng hantle, linate le lijo-thollo; Li na le karolo e phahameng ea vithamine E, e leng e 'ngoe ea li-antioxidants tse thusang ho sireletsa lisele tsa methapo

tlhapi; Joalo ka salmon, mackerel, tuna, le litlhapi tse ling tse nang le mafura a omega-3 a phetseng hantle.

 

meroho e makhasi a lefifi, e kang spinach le broccoli; Ke mehloli e metle ea vithamine E, le folic acid, e sireletsang boko.

avocado; Ke mohloli oa bohlokoa o ruileng ka vithamine E, e thusang ho fokotsa kotsi ea lefu la Alzheimer, 'me ke mohloli oa bohlokoa oa mafura a monounsaturated joalo ka omega 3 le omega 6,' me ke mohloli o motle oa potassium le vitamin K.

peo ea soneblomo; Ke mohloli o motle oa vithamine E, 'me ligrama tse 30 tsa tsona li na le 30% ea lik'hilojule tse khothalletsoang letsatsi le letsatsi.

Matokomane le peanut butter li na le karolo e ntle ea mafura a phetseng hantle, a bolokang pelo le boko li phela hantle.

Monokotšoai, blueberries le fragole ke mefuta e meng e thusang ho matlafatsa mohopolo hobane e na le li-antioxidants.

Lithollo tse felletseng li na le fiber e ngata. linaoa; Ke mohloli o ruileng oa folic acid, e leng ea bohlokoa bakeng sa ho matlafatsa mohopolo. kholifolaoa; E na le k’halsiamo e ngata, vithamine C, vithamine B, beta-carotene, tšepe, fiber le vithamine K, tseo kaofela li sireletsang lisele ho li-radicals tsa mahala, ho boloka mali a phalla hantle, le ho tlosa litšepe tse boima tse ka senyang boko.

Peo ea Chia e na le omega-3 fatty acids, e qhibilihang le fiber e sa qhibiliheng. Peo ea Chia e thusa ho laola maemo a tsoekere ea mali hape e na le li-antioxidants tse ngata.

Chokolete e lefifi e na le flavonols, e ntlafatsang ts'ebetso ea methapo ea mali, kahoo e ntlafatsa ts'ebetso ea kelello le mohopolo, hammoho le ho ntlafatsa maikutlo, 'me e ka imolla bohloko.

Linate tse kang walnuts le lialmonde li bohlokoa bakeng sa bophelo bo botle ba boko le tsamaiso ea methapo, 'me ke mohloli o motle oa omega-3, omega-6, mafura a mafura a phetseng hantle, vithamine B6 le vithamine E.