Mona ke lijo tse babang tse 9 tse molemo bakeng sa bophelo bo botle ba hau.
1. lehapu le babang
Bitter melon ke lehapu le letala, le kobeta, le sebopeho sa likomkomere le tatso e babang haholo.
E jeoa linaheng tsa Asia, Afrika le Caribbean, empa e sa tloaeleha haholo libakeng tse ling.
Bitter melon e tletse phytochemicals tse kang triterpenoids, polyphenols, le flavonoids, tse bontšitsoeng ho liehisa ho hōla ha mefuta e sa tšoaneng ea kankere lithutong tsa liteko le liphoofolo (1, 2).
E boetse e sebelisoa meriana ea tlhaho ho thusa ho fokotsa maemo a tsoekere ho batho ba nang le lefu la tsoekere.
Boithuto ba libeke tse 'ne bo bonts'itse hore ho ja 2 mg ea melon e omisitsoeng ea phofshoana letsatsi le leng le le leng ho fokolitse haholo tsoekere ea mali ho batho ba nang le lefu la tsoekere, empa eseng joalo ka moriana o tloaelehileng oa anti-diabetic (000).
Phuputso e kholoanyane e fumane liphetho tse tsoakaneng ho batho mme ea fumana hore bopaki ha bo lekane ho khothaletsa li-supplement tsa melon ho batho ba nang le lefu la tsoekere (4).
Joalo ka lijo tse ngata tse babang, mahapu a babang a na le li-antioxidants tse ngata, tse thusang ho thibela tšenyo ea lisele tse bakoang ke li-radicals tsa mahala mme e ka fokotsa kotsi ea lefu la pelo le lefu la tsoekere (5, 6, 7).
Lethathamo la tsebo tsa hau Bitter melon e na le lik'hemik'hale tsa tlhaho tse thehiloeng limela tse ka thusang ho thibela mofetše, ho fokotsa khatello ea oxidative le maemo a tlase a tsoekere maling.
2. Meroho ea Cruciferous
Lelapa la cruciferous le kenyelletsa meroho e mengata e monate, ho akarelletsa le broccoli, limela tsa Brussels, k'habeche, khale, radishes le arugula.
Lijo tsena li na le metsoako e bitsoang glucosinolates, e fanang ka tatso e babang 'me e ikarabella bakeng sa melemo e mengata ea bophelo bo botle (8).
Lithuto tsa liteko le liphoofolo li bonts'itse hore li-glucosinolate li ka liehisa kholo le ho ata ha lisele tsa mofetše, empa liphetho tsena ha lia ka tsa phetoa khafetsa lithutong tsa batho (9, 10, 11).
Leha lintlha tse ling li fana ka maikutlo a hore batho ba jang meroho e mengata ea cruciferous ba na le kotsi e tlase ea mofets'e, ha se lithuto tsohle tse lumellanang (8, 12).
Bafuputsi ba bang ba lumela hore phapang ena e ka ba ka lebaka la phapang ea liphatsa tsa lefutso pakeng tsa batho, hammoho le phapang ea tlhaho ea maemo a glucosinolate ka lebaka la maemo a ho hōla ha meroho le mekhoa ea ho pheha. Ho hlokahala lipatlisiso tse ling (11, 13).
Ntle le litlamorao tse ka bang teng tse khahlano le mofets'e, li-glucosinolate tse ka har'a meroho ea cruciferous li thusa li-enzyme tsa sebete hore li sebetsane le chefo ka nepo, ka hona li fokotsa litlamorao tsa tsona tse mpe 'meleng oa hau (14).
Leha ho se na likhothaletso tsa semmuso tse thehiloeng, lipatlisiso tse ling li fana ka maikutlo a hore ho ja bonyane likarolo tse hlano tsa meroho ea cruciferous ka beke ho fana ka melemo e mengata ea bophelo bo botle (8).
Lethathamo la tsebo tsa hau Meroho ea Cruciferous joalo ka broccoli le k'habeche e na le metsoako e matla e thibelang mofetše 'me e ka ntlafatsa bokhoni ba sebete sa hau ho sebetsana le chefo.
3. Li-Dandelions tse tala
U ka 'na ua nahana hore li-dandelions ke mofoka feela oa serapeng, empa makhasi a tsona aa jeoa ebile a na le phepo e ntle haholo.
Makhasi a Dandelion a na le boholo bo mahareng, makhasi a matala a khanyang a nang le mapheo a sa tloaelehang. Li ka jeoa li le tala ka lisalate, li halikiloe e le sejana sa mahlakoreng, kapa tsa kenyelletsoa sopho le pasta.
Hobane li baba haholo, meroho ea dandelion hangata e leka-lekana le litlolo tse ling tse kang konofolo kapa lemon.
Leha ho na le lipatlisiso tse nyane mabapi le melemo e itseng ea bophelo bo botle ba meroho ea dandelion, e na le livithamini le liminerale tse ngata, ho kenyeletsoa khalsiamo, manganese, tšepe le livithamini A, C, le K (15).
Li boetse li na le carotenoids lutein le zeaxanthin, tse sireletsang mahlo a hau ho tsoa ho cataract le macular degeneration (16).
Ntle le moo, meroho ea dandelion ke mohloli o motle oa inulin ea prebiotic le oligofructose, e khothalletsang kholo ea libaktheria tse phetseng hantle tsa mala (17).
Lethathamo la tsebo tsa hau Li-dandelion li na le livithamini le liminerale tse ngata, li na le li-carotenoids tse thusang bophelo bo botle ba mahlo, 'me ke mohloli oa li-prebiotics tse khothalletsang kholo ea libaktheria tse phelang hantle tsa mala.
4. Citrus Zest
Le hoja nama le lero la litholoana tsa citrus tse kang lilamunu, lilamunu le grapefruit li na le tatso e monate kapa ea tart, letlalo la ka ntle le pith e tšoeu li baba haholo.
Sena se bakoa ke boteng ba li-flavonoids, tse sireletsang litholoana ho tse senyang lijalo, empa li na le melemo e mengata ea bophelo bo botle ho batho.
Ha e le hantle, likhapetla tsa citrus li na le li-flavonoid tse ngata ho feta karolo leha e le efe ea litholoana (18).
Tse peli tsa li-flavonoid tse ngata tsa lamunu ke hesperidin le naringin, ka bobeli li-antioxidants tse matla (19).
Patlisiso ea liteko le liphoofolo e fana ka maikutlo a hore li-flavonoids tsa lamunu li ka thusa ho loants'a mofetše ka ho fokotsa ho ruruha, ho ntlafatsa detoxification, le ho liehisa kholo le ho ata ha lisele tsa mofetše, empa lipatlisiso tsa batho lia hlokahala (20).
Haeba u batla ho kenyelletsa makhapetla a citrus lijong tsa hau, u ka li sila 'me ua li natefeloa joalo ka zest, ua li omisa le ho li noa kapa ua li boloka le ho li kenya lijong tse theolelang.
Lethathamo la tsebo tsa hau Makhapetla a citrus a na le tatso e babang ka lebaka la bongata ba tsona ba flavonoids. Li-antioxidants tsena tse matla li ka fokotsa ho ruruha le ho thusa ho sireletsa khahlanong le mofetše.
5. Cranberries
Cranberries ke monokotšoai o mokhubelu o babang o ka natefeloang o le tala, o phehiloe, o omisitsoe kapa o tšetsoe lero.
Li na le mofuta oa polyphenol o tsejoang e le mofuta oa A proanthocyanidins, o ka thibelang libaktheria ho khomarela bokaholimo, joalo ka lisele tsa 'mele.
Sena se ka ba molemo ho fokotsa ho bola ha baktheria, ho fokotsa kotsi ea ho H. pylori tšoaetso ka mpeng esita le ho thibela E. coli mafu a mala le moroto (21, 22, 23, 24).
Bongata ba liphuputso tsena li entsoe ka li-test tubes kapa liphoofolo, empa liphello tsa lipatlisiso ho batho lia tšepisa.
Phuputso ea matsatsi a 90 e fumane hore ho noa likopi tse peli (500 ml) tsa lero la cranberry ka letsatsi ho thusitse ho felisa. H. pylori tšoaetso ea mpa ka makhetlo a mararo ho feta placebo (22).
Liphuputso tse ling li bonts'itse hore tekanyetso ea letsatsi le letsatsi ea lipilisi tsa cranberry tse nang le bonyane 36 mg ea proanthocyanidin e ka fokotsa haholo sekhahla sa ts'oaetso ea moroto, haholo ho basali (25, 26, 27, 28).
Ntle le thepa ea bona ea antibacterial, cranberries e na le li-antioxidants tse ngata haholo. Ebile, li na le bongata bo bongata ba litholoana tse 24 tse jeoang haholo (29).
Sena se ka 'na sa hlalosa hore na ke hobane'ng ha tšebeliso ea kamehla ea lero la cranberry e amahanngoa le bophelo bo botle ba pelo, ho kenyelletsa le ho ruruha ho fokotsehileng, maemo a tsoekere ea mali, khatello ea mali le triglyceride (30).
Lethathamo la tsebo tsa hau Li-cranberries li na le li-polyphenols tse ngata le li-antioxidants tse thusang ho thibela mefuta e fapaneng ea tšoaetso ea baktheria 'me li ka ntlafatsa bophelo bo botle ba pelo.
6. cocoa
Phofo ea cocoa e entsoe ka linaoa tsa semela sa cocoa 'me e latsoeha e baba haholo ha e sa tsoetsoe.
Hangata e sebelisoa mefuteng e fapaneng ea lijo tse theolelang, e boetse e kopantsoe le botoro ea cocoa, joala ba cocoa, vanila le tsoekere ho etsa chokolete.
Lipatlisiso li bonts'itse hore batho ba jang chokolete bonyane makhetlo a mahlano ka beke ba na le kotsi e tlase ea 56% ea lefu la pelo ho feta ba sa e jeng ho hang (31).
Sena se kanna sa bakoa ke li-polyphenols le li-antioxidants tse fumanehang ho cocoa, tse ka holisang methapo ea mali le ho fokotsa ho ruruha, ka hona ho sireletsa pelo ea hau (32).
Cocoa hape ke mohloli o motle oa liminerale tse 'maloa, ho kenyelletsa koporo, manganese, magnesium le tšepe (33).
cocoa powder e sa tsoekere, cocoa nibs, le chokolete e eketsehileng e lefifi li na le palo e phahameng ka ho fetisisa ea li-antioxidants le tekanyo e tlase ea tsoekere. Ka hona, ba etsa litlatsetso tse phetseng hantle lijong tsa hau (34).
Lethathamo la tsebo tsa hau Cocoa e ruile ka polyphenols, antioxidants le trace minerals, 'me tšebeliso ea kamehla e ka sireletsa khahlanong le lefu la pelo.
7. kofi
Kofi ke e 'ngoe ea lino tse nooang haholo lefatšeng ka bophara ebile ke mohloli oa mantlha oa li-antioxidants lijong tsa Amerika (35).
Joalo ka lijo tse ngata tse babang, kofi e na le polyphenols e fanang ka tatso ea eona e ikhethang.
E 'ngoe ea li-polyphenols tse ngata ka ho fetisisa ka kofi ke chlorogenic acid, e leng antioxidant e matla eo mohlomong e ikarabellang bakeng sa melemo e mengata ea bophelo bo botle ba kofi, ho kenyelletsa le ho fokotseha ha tšenyo ea oxidative le kotsi e tlase ea lefu la pelo le lefu la tsoekere (36, 37, 38).
Liphuputso li bontša hore ho noa linoelo tse 3 ho isa ho tse 4 tsa kofi ka letsatsi ho ka fokotsa kotsi ea lefu, kankere le lefu la pelo ka 17%, 15% le 18% ka ho latellana, ha ho bapisoa le ho noa kofi ho hang (39).
Tlhahlobo e arohaneng e fumane hore kopi e 'ngoe le e' ngoe ea kofi e nooang letsatsi le leng le le leng e fokotsa kotsi ea lefu la tsoekere la mofuta oa 7 ka 2% (40).
Lipatlisiso tse ling li boetse li fana ka maikutlo a hore kofi e nang le k'hafeine e ka thusa ho thibela mathata a methapo, ho akarelletsa le lefu la Alzheimer le lefu la Parkinson, empa lipatlisiso tse ling li hlokahala ho utloisisa hore na ke hobane'ng ha (41, 42).
Lethathamo la tsebo tsa hau Kofi ke mohloli o ruileng oa li-antioxidants le polyphenols. Ho noa linoelo tse 3 ho isa ho tse 4 ka letsatsi ho ka fokotsa kotsi ea lefu, lefu la pelo, lefu la tsoekere le mathata a methapo.
8. Tee e Tala
Tee e tala ke seno se seng se tsebahalang se jeoang lefatšeng ka bophara.
E na le tatso ea tlhaho e babang ka lebaka la dikahare tsa eona tsa catechin le polyphenol.
E tsebahalang ka ho fetisisa ea li-catechin tsena e bitsoa epigallocatechin gallate kapa EGCG.
Lithuto tsa liteko le liphoofolo li bonts'a hore EGCG e ka liehisa kholo ea lisele tsa mofetše, empa ha ho hlake hore na e na le phello e tšoanang ho batho (43, 44).
Lipatlisiso tse ling li bontša hore ba noang tee e tala ba tloaetseng ho noa ba na le kotsi e tlase ea ho tšoaroa ke kankere e itseng, empa ha se lithuto tsohle tse bontšitseng molemo (45).
Tee e tala e boetse e na le mefuta e fapaneng ea polyphenols e sebetsang e le antioxidants le anti-inflammatories. Hammoho, metsoako ena e fokotsa tšenyo ea mahala le ho ruruha, tse ka fokotsang kotsi ea lefu la pelo (46, 47, 48).
Ebile, ho noa kopi e le 'ngoe feela ea tee e tala ka letsatsi ho amahanngoa le kotsi e ka bang 20% e fokotsehileng ea lefu la pelo (49).
Khetha tee e tala sebakeng sa mefuta e ntšo kapa e tšoeu bakeng sa tekanyo e phahameng ea li-antioxidants (46, 50).
Lethathamo la tsebo tsa hau Tee e tala e na le li-catechin le polyphenols tse nang le melemo e mengata ea bophelo bo botle, ho kenyelletsa le tšireletso e ka bang teng khahlanong le mofetše le kotsi e tlase ea lefu la pelo.
9. veine e khubelu
Veine e khubelu e na le mefuta e 'meli ea mantlha ea polyphenols - proanthocyanidins le tannins - e fa veine 'mala oa eona o tebileng le tatso e babang.
Motsoako oa joala le li-polyphenols tsena li ka fokotsa kotsi ea lefu la pelo ka ho fokotsa k'holeseterole e tsoang ho k'holeseterole, ho fokotsa ho putlama ha mali le ho alafatsa methapo ea mali (51).
Liphuputso tse ling tsa morao-rao li bontšitse hore veine e khubelu e ka ba molemo bakeng sa mala a hau.
Phuputso e nyane e fumane hore ho noa likhalase tse peli tsa veine e khubelu ka letsatsi bakeng sa khoeli ho eketsa palo ea libaktheria tse phetseng hantle tsa mala (52).
Ho feta moo, liphetoho tsena ho libaktheria tsa mala li amana ka kotloloho le maemo a tlase a k'holeseterole le ho fokotsa ho ruruha.
Ho phela nako e telele le kotsi e tlase ea lefu la tsoekere le lefu la ho fokola ha masapo ke melemo e meng ea ho noa veine e khubelu (53).
Hopola hore ho noa joala ho tlōla ho ka baka tšenyo ea sebete le mathata a mang a bophelo bo botle. Ka hona ke habohlokoa ho sebelisa tekano.
Lethathamo la tsebo tsa hau Veine e khubelu e na le li-polyphenols tse amanang le bophelo bo botle ba pelo le mala. Ho noa veine e khubelu ho ka boela ha eketsa bophelo ba nako e telele le ho fokotsa kotsi ea lefu la tsoekere le lefu la ho fokola ha masapo.
Sephetho sa hoqetela
Lijo tse latsoang tse babang li na le melemo e ikhethang ea bophelo bo botle, ho kenyelletsa ts'ireletso khahlanong le mofetše, lefu la pelo le lefu la tsoekere, hammoho le ho fokotsa ho ruruha le khatello ea oxidative.
Boholo ba melemo ena bo tsoa mefuteng e mengata ea li-polyphenols, tse sebetsang e le li-antioxidants, li-anti-inflammatories esita le li-prebiotics.
Kaha ho na le mefuta e mengata ea lijo tse babang, ho bonolo ho kenyelletsa bonyane tse ling tsa tsona lijong tsa hau ho fumana melemo e mengata ea bophelo bo botle.