Mokhoa oa pele - phepo e nepahetseng
Boholo ba rona re tloaetse ho ja makhetlo a mararo ka letsatsi. Leha ho le joalo, ho na le bophelo bo botle haholo, ho ja lijo tse fokolang ka nakoana, empa hangata. Molemo ho feta tsohle - tse hlano ka letsatsi. Kahoo, motšehare 'mele o fumana matla le limatlafatsi tse sa khaotseng. Ho phaella moo, lijo tse joalo li na le khatello e fokolang tsamaisong ea lijo 'me e ntlafatsa mekhoa e metle ea' mele.
Ho sebelisa lijo tse fokolang motšehare, empa hangata o ka qoba monyetla oa ho ja haholo nakong ea lijo tse latelang. Hape ke tsela e ntle ea ho ja lik'hilojule tse seng kae. Ntho e loketseng ka ho fetisisa ke ho ja lijo tse phetseng hantle 'me u se ke ua inehela molekong oa lijo tse phahameng tsa lik'halori tse u potolohileng. Li-calorie tse seng kae ke tsona tse molemohali tsa ho tsofala.
Lihlahisoa tse hlano tse hlasimollang 'mele
1. Nuts le peo
Li-nati le tse monate le tse monate ke khetho e ntle ka ho fetisisa ea lijo tsa hoseng. Nakoana feela ea linate le lipeo letsatsi le leng le le leng li ka ntlafatsa tšelo ea mali le molumo oa mesifa. Linate le lipeo li ruile ka arginine - e leng amino acid e thusang ho loantša maloetse a pelo, ho hloka matla, ho hloka matla le khatello e matla ea mali le ho tsamaisa mokhoa oa ho hlaphoheloa. Ho phaella moo, arginine e ka susumetsa pituitary - karolo ea "ho tsosolosa" ea boko.
Sepheo sa pituitary se ikarabella bakeng sa tlhahiso ea hormone ea ho hōla, tekanyo ea eona e oela ka matla ho batho ba fetang lilemo tse 35. Sena se bolela hore ka mor'a lilemo tsena li-hormone li qala ho theoha, 'me u qala ho bona matšoao a botsofali. Letlalo la hao le lahleheloa ke matla, o lahleheloa ke mesifa le matla, o qala ho bokella mafura, ho na le ho fokotseha ha mosebetsi oa ho ikatisa. Hape linate le lipeo ke mohloli o motle oa vithamine E le omega-3 fatty acids, e ka u sireletsang ho tloha ho lefu la pelo le ho tsofala ha botsofali.
Lialmonde, linate tsa phaene, limela tsa sesame, linate tsa Brazil, peō ea mokopu, peō ea soneblomo, peo ea folaxe, li-peanuts le pistachios ke khetho e ntle ea lijo tsa hoseng tse phetseng hantle. Li kopanye le tsona ho li ratang le ho li thabela. Hopola hore linate tse tala le peo li na le limatlafatsi tse ngata ho feta tse halikiloeng. Pele o sebelisa, etsa bonnete ba hore linate le lipeo li hloekile, ha li tsofetse ebile li bolile.
2. liapole
Ho na le mabaka a mangata ao u lokelang ho ja liapole ka makhetlo a mabeli kapa a mararo ka letsatsi. Liphello tsa lipatlisiso sebakeng sena li bontša hore matšoafo a sebetsang ho ba jang liapole tse 5 kapa ho feta ka letsatsi ho molemo ho feta ba sa jeng liapole ho hang. Ho phaella moo, ho netefatsoa ka saense hore ho sebelisoa ha liapole ho tlatsetsa ho ntlafatsa pelo. Ka lebaka la lintho tse phahameng tsa pectin ka litholoana, ho sebelisoa ha liapole tse 2-3 ka letsatsi ho eketsa boemo ba k'holeseterole e phetseng hantle maling. Pectin e boetse e thusa ho thibela kotsi ea kankere ea colone - sesosa se ka sehloohong sa lefu har'a batho ba lilemo li 50.
3. Monokotšoai
Li-berries li na le li-antioxidants tse ngata. Litholoana tse khubelu, tse pherese le tse putsoa li na le bioflavonoids - metsoako ea antioxidant e fokotsang tšenyo e bakiloeng ke li-radicals mahala. Li-flavonoids tsena li na le li-antioxidants tse matla ho feta livithamini tsa C le E le ho felisa ho ruruha ka katleho ho feta aspirin!
• Li-blueberries li molemo haholo bakeng sa lijo tsa hoseng har'a lijalo tse ling. Hase hobane feela e na le mosebetsi o phahameng ka ho fetisisa oa antioxidant, empa hape hobane o na le litšobotsi tse ikhethang tse sireletsang li-brain tse sireletsang lisele tsa boko. Hape, li-blueberries li sireletsa khahlanong le maloetse a amanang le ho lahleheloa ke mohopolo le lefu la Alzheimer.
• Cherry e boetse e na le metsoako ea antioxidant e matlafatsang likokoana-hloko ho hlahisa insulin. Ka lehlakoreng le leng, lipatlisiso li bontša hore li-cherries li na le thuso ea bohlokoa haholo ho batho ba nang le lefu la tsoekere. Li-antioxidants ka cherry li ka u sireletsa ho kankere, ramatiki le mafu a pelo, kaha li fokotsa tekanyo ea k'holeseterole e kotsi maling.
4. Ho hlasela
Glutathione e nkoa e le eona e matla ka ho fetisisa ea li-antioxidants kaofela. Karolo ena ea tlhaho e fumanoa li-avocado, hammoho le asparagus, walnuts le tlhapi. E na le li-amino acid tse tharo - glycine, glutamic acid le cysteine. Glutathione e laola tsamaiso ea 'mele ea ho itšireletsa mafung, e thibela kankere ebile e thusa' mele ho felisa chefo.
Ho haella ha glutathione ho ka lebisa ho lefu la tsoekere sebeteng le mafu a pelo, tlhahiso ea semen e tlaase le ho tsofala pele ho nako. Ho hlaseloa ke mohloli oa L-cysteine, ntho e sireletsang 'mele liphellong tse kotsi tsa litšila, lik'hemik'hale, mahlaseli a kotsi, mosi oa joala le oa sakerete. Ho phaella moo, L-cysteine e ka ntlafatsa tšebetso ea ho itšireletsa mafung, ea u sireletsa mafu a pelo mme ea u thusa ho fumana mesifa ea mesifa. E sebelisoa khahlanong le ho ruruha ha mmele 'meleng' me e etsa hore ho be le lipekere le moriri.
5. Apricots
Sena ke ha e le hantle ke pheko e tsoileng matsoho ea ho tsofala ea botsofali. Litsebi tsa phepo ea lijo tse tsoang lefats'eng lohle li re karolo e kholo ea lijo, e etselitsoeng ho sireletsa bacha - ke apricot. Liphuputso li bontša hore apricot ke mohloli o ruileng oa carotenoids e sa tšoaneng ho bapisoa le lihlahisoa tse ling. Carotenoids ke li-antioxidants tse fokotsang kotsi ea lefu la pelo, li fokotsa kotsi ea k'holeseterole tse kotsi 'me li khona ho thibela kankere.