Lijo Bakeng sa Boko

Melao-motheo ea motheo ea lijo tsa boko:

Lijo tse nang le li-acid tse ngata tse mafura, letsoai, joala le k'holeseterole le fiber e fokolang ea polyunsaturated fatty acid e ka eketsa khatello ea mali le ho baka khaello ea phepelo ea oksijene bokong.

Lijo tse nang le li-antioxidant tse ngata li ka fokotsa menyetla ea ho senyeha hoa lisele tsa boko le ho fokotsa kotsi ea lefu la sclerosis.

Limatlafatsi tse sa lekaneng lijong li ka senya bokhoni ba ho hopola le ho nahana le ho potlakisa tahlehelo ea mohopolo e amanang le botsofali.

Ho fokotseha ho matla ha tsoekere e maling ho bakoang ke tšebeliso e feteletseng ea lik'habohaedreite tse hloekisitsoeng le tsoekere ho ka senya tšebetso ea boko.

Boemo ba li-neurotransmitters bokong bo bolokoa ke ho ja lijo tse nang le tsona khafetsa: mahe, linate le limela tsa Brussels.

Ke livithamine life tse hlokahalang bakeng sa mosebetsi o tloaelehileng oa boko?

• Phosphorus le iodine - li fumanoa litlhapi tsa leoatle, lijong tsa leoatleng le maoatleng.
• Potassium - e na le palo e lekaneng ea liapolekose tse omisitsoeng, liapolekose le li-beet.
• Calcium - e fumaneha lihlahisoa tsa tlhaho tsa lebese.
• Lik'habohaedreite tse bonolo le tse rarahaneng - tse nang le tsoekere, fructose, mahe a linotši a tlhaho, jeme, litholoana tse monate, litholoana tse omisitsoeng, lijo-thollo, le lijo-thollo tse melang (haholo-holo lithollo tsa koro).
• Vithamine E ke vithamine ea bohlokoa ka ho fetisisa nakong ea khatello ea maikutlo le khatello ea kelello e eketsehileng. E fumaneha ka oli ea meroho, sebeteng, lijo-thollong le mahe.
• Li-vithamine tsa C le B - li fumanoa merohong e mecha, litholoana, monokotsoai (haholo-holo li-currants tse ntšo), litlama tse ncha, sauerkraut, lijo-thollo, lijo-thollo tse melang le nama.
• Vithamine A ha e fumanehe lijong ka mokhoa oa tsona o hloekileng. E fetoloa 'meleng ea rona ho tloha ho carotene, e tletseng li-apricot tse omisitsoeng, lihoete, broccoli, spinach le parsley.
• E le hore vithamine A e kene ka ho feletseng, ho hlokahala hore u je lijo tsena ka nako e le 'ngoe le mafura - meroho le botoro, tranelate e bolila le yogurt ea tlhaho.

Ke lijo life tseo u lokelang ho li ja bakeng sa tšebetso e tloaelehileng ea boko?

• Litlhapi tse mafura bakeng sa boko

Salmon le litlhapi tse ling tse mafura, tse kang mackerel, li na le mafura a mangata a polyunsaturated. Ho bona, 'mele ea rona e hlahisa ntho e bitsoang myelin. Hoa hlokahala hore boko ba rōna bo fetisetse boitsebiso ka potlako le ka botšepehi ho tloha seleng e ’ngoe ho ea ho e ’ngoe.
Blueberries le blueberries bakeng sa boko
Hore boko bo sebetse, li-antioxidants lia hlokahala, kaha li lokolla boko ba rōna linthong tse kotsi tse senyang lera la intercellular. Li-antioxidants li ntlafatsa ts'ebetso ea kelello ea boko, hammoho le mohopolo. Li-blueberries le li-blueberries li tsejoa e le bahlabani boteng ba lintho tsena. Ho feta moo, monokotšoai ona o na le vithamine C e ngata, hammoho le B1 le B6, vithamine PP, potasiamo, calcium le magnesium.

• Linate - bakeng sa boko

Mohloli o mong oa omega-3 fatty acids le protheine. Linate li eketsa boemo ba serotonin, ntho e thusang ho loantša khatello ea maikutlo. Linate li boetse li na le lecithin, e ntlafatsang ts'ebetso ea boko le ho kenya tšebetsong mohopolo. Li-walnuts tse 5 tse nyane ke tlhokahalo ea letsatsi le letsatsi bakeng sa ho nahana ka potlako.

• Cocoa - bakeng sa boko

Linaoa tsa cocoa li na le antioxidant flavanol. E ntlafatsa phallo ea mali bokong le ho e sireletsa lits'ebetsong tsa oxidative tse lebisang ho lefu la Alzheimer's. Ho feta moo, chokolete e monate e chesang e na le anandamide, ntho e etsang hore motho a ikutloe a khotsofetse bophelong 'me e thusa ho hlahisa dopamine, hormone e ikarabellang bakeng sa maikutlo a rona a monate.

• Mahe - bakeng sa boko

E 'ngoe ea mehloli ea protheine ea boleng bo holimo. Ho phaella moo, li na le palo e kholo ea mafura le livithamine tse nepahetseng - mokete o feletseng oa boko ba rona. Mahe a boetse a na le choline, e re thusang ho tsepamisa maikutlo le ho ntlafatsa bokhoni ba methapo ea kutlo ho tsamaisa methapo ea kutlo.

Kahoo, lethathamo la lijo bakeng sa boko:

• tlhapi ea leoatleng - bonyane makhetlo a 3-4 ka beke.
• algae - letsatsi le letsatsi.
• Oli e eketsehileng ea meroho - letsatsi le letsatsi.
• salate ea meroho (haholo-holo ka li-beet le litlama tse ncha) - letsatsi le leng le le leng.
• Lihlahisoa tsa lebese (e seng ka tlase ho mafura a 5%).
• Mahe (ka ho khetheha likoekoe) - makhetlo a 2-3 ka beke.
• Nama (eseng boroso kapa lihlahisoa tse felileng!) - makhetlo a 3-4 ka beke.