Lahla meriana ea ho ruruha 'me u e nkele sebaka ka lijo

Lahla meriana ea ho ruruha 'me u e nkele sebaka ka lijo

Ho ruruha e ka ’na ea e-ba karabelo ea ’mele ho tšoaetso, empa hape e ka ba karabelo ho “lintho tse sa batleheng ’meleng, tse kang chefo e tsoang mosi oa sakerete kapa lisele tse mafura a feteletseng, haholo-holo mafura a ka mpeng,” ho latela tlaleho ea univesithi ea Harvard.

Mofuta oa ho qetela oa ho ruruha, o tsejoang e le ho ruruha ho sa foleng, o ka ba le likotsi tse itseng tsa bophelo bo botle. Empa ho na le lijo tse ling tse ka thusang ho loantša ho ruruha, ho latela se hatisitsoeng ke Deseret News website.

Litholoana, meroho le linoko ke tse ling tsa lijo tse loantšang ho ruruha, ho ea ka Health Line, hobane li na le thepa e khahlanong le ho ruruha e ka thusang ho fokotsa ho ruruha ho sa foleng.

1. Tamati

Litamati li na le lycopene le vithamine C, tse thusang ho fokotsa ho ruruha, ho latela WebMD.

2. Spinach

Sepinatšhe le merogo e e matlhare e itsege e thusa go fokotsa go ruruga. Phuputso e 'ngoe e entsoeng ka 2020 e bonts'itse hore thicamine e tsoang ho spinach e thusa ho fokotsa ho ruruha. Meroho e nang le makhasi e boetse e na le vithamine E e ngata, e ka thusang ho fokotsa ho ruruha.

3. Kale

Kaha khale e na le vithamine K e ngata, e na le lintho tse thibelang ho ruruha, ho ea ka phuputso e hatisitsoeng koranteng ea Microorganisms. Ho ea ka websaeteng ea Mind Body Green, khale e boetse e na le omega-3 fatty acids, e thusang ho fokotsa ho ruruha.

4. Salmon

Salmon e tsejoa e le tlhapi e nang le omega-3 e ngata, e etsang hore e be bohlokoa ho fokotsa ho ruruha. Ho ea ka se hatisitsoeng ke Arthritis Founation, litlhapi tse ling tse mafura tse kang tuna le mackerel le tsona li na le thepa e thibelang ho ruruha bakeng sa ramatiki e sa foleng.

5. Tsokolate e Lefifi

Chokolete e lefifi e na le flavanols, polyphenols le theobromine. Melemo e meng ea tsokolate e lefifi e kenyelletsa ho fokotsa ho ruruha, ho fokotsa insulin ho hanyetsa, ho fokotsa khatello ea mali le ho ntlafatsa phallo ea mali, ho latela Medical News Today.

6. Lijo tse fapaneng

Lethathamo la lijo tse ka tlatsetsang ho fokotsa ho ruruha le kenyelletsa fragole, cherries, almonds, lilamunu, phaenapole, konofolo, cauliflower, morara le oli ea mohloaare e sa tloaelehang. Lijo-thollo, oatmeal, raese e sootho, linaoa, litlama le linoko le tsona li nkoa e le lijo tse thibelang ho ruruha, ho latela Web MD.

Chokolete e lefifi e phetseng hantle e phetseng hantle

Chokolete e lefifi e tletse flavanols, tšepe, zinki, koporo, magnesium le phosphorus, ho latela Univesithi ea Harvard. Karolo e loketseng ea chokolete e lefifi e ka khethoang ke 70% kapa e phahameng hobane e na le karolo e kholo ka ho fetisisa ea flavanols. Leha ho le joalo, motho o lokela ho ba hlokolosi hore bohale bo eketseha ka karolo e phahameng ea flavanols, empa tšitiso ena e ka hlōloa ka ho e ja ka yogurt ea Segerike le litholoana.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023