Joaloka batho, liphoofolo li hloka mefuta e fapaneng ea lijo le limatlafatsi bakeng sa lijo tse leka-lekaneng.Lijo tse kang litholoana le meroho li fana ka limatlafatsi tsa bohlokoa, tse akarelletsang mafura, lik'habohaedreite le fiber, 'me li na le livithamine le liminerale tse ngata.Litholoana le meroho li fana ka phepo e nepahetseng phepong ea phoofolo ea lapeng, 'me litholoana kapa meroho e itseng e ka nka sebaka sa likaroloana tsa allergen kapa ea ntlafatsa tšilo ea lijo ka kakaretso le ho fokotsa ho hloekisa mantle.
1.Boleng ba phepo ea litholoana le meroho
Litholoana le meroho ke metsoako e tloaelehileng bophelong.Batsoali ba liphoofolo tse ruuoang lapeng baa tseba hore ba lokela ho ja ho feta moo, ’me ba tšepa hore metsoalle ea bona e nang le boea bo boea le eona e tla etsa se tšoanang.Lipatlisiso ka litholoana le meroho li bontša hore li nepahetse.Lingoloa tsa lipatlisiso mabapi le tšebeliso ea kamehla ea litholoana le meroho li lebisitsoe haholo ho mafu a mang a sa foleng, joalo ka mofets'e, lefu la pelo, stroke, lefu la Alzheimer's, cataracts le likotsi tse ling tse amanang le botsofali, joalo-joalo. e sebetsa ho feta kalafo, 'me liphetho tse ngata tsa lipatlisiso tsa epidemiological le tsona li bontša sena.Linaheng tse tsoetseng pele tse kang United States, lefu la pelo, kankere le stroke ke lisosa tse tharo tse ka sehloohong tsa lefu, ’me ho hakanngoa hore karolo ea boraro ea mafu a bakoang ke kankere United States a ka qojoa ka ho lokisa lijo tse nepahetseng.Bopaki bona bo botle bo supa bothata ba hore ho fetoha ha lijo, joalo ka ho eketsa tšebeliso ea litholoana le meroho, ho ka fokotsa haholo kotsi ea mafu a sa foleng.Haholo-holo, ho eketsa litholoana tsa lamunu, litholoana le meroho e nang le carotene e ngata, le meroho ea cruciferous lijong ho bohlokoa haholo ho fokotsa kotsi ea kankere.
2.Boleng ba phepo ea litholoana le meroho lijong tsa liphoofolo tse ruuoang lapeng
Fruit fiber ke mohloli oa bohlokoa oa faeba e qhibilihang le e sa qhibilihe ka har'a lihlahisoa tsa lijo tsa phoofolo ea lapeng ka lebaka la thepa ea eona e ntle ea ho belisoa ho khothaletsa bophelo bo botle ba mala a phoofolo ea lapeng, ha melemo ea ho belisoa ha enteric e fumaneha ntle le ho senya tšilo ea limatlafatsi, boleng ba mantle kapa ho ratoa, o ka fihlela katleho e sebetsang. tekanyo ea fiber ea litholoana.Sena se hloka ho lekola karo-karolelano ea faeba e insoluble ho fiber e qhibilihang sehlahisoa se felileng.Ntle le ho fana ka fiber, litholoana le meroho ke mohloli oa li-antioxidants, ho akarelletsa le flavonoids, polyphenols, carotenoids, le divithamini C le E. Li-antioxidants li liehisa tšenyo ea oxidative liseleng ka ho senya li-radicals tsa mahala, e leng limolek'hule tse sa tsitsang tse hlahisoang ke 'mele.Mefuta ea li-antioxidants le mesebetsi ea tsona e fapana ho ea ka mefuta ea limela.Anthocyanins, e fumanoang ho blueberries le fragole, ka mohlala, e ka tšela mokoallo oa mali-bokong 'me ea kena ka har'a cortex le hippocampus, e amang ts'ebetso ea kelello.Li-Blueberries li na le li-anthocyanins tse ngata, tse nang le thepa ea antioxidant e ka tšehetsang bophelo bo botle ba kelello ba liphoofolo tse ruuoang lapeng.Ho feta moo, saense ea ho sebetsa ha metsoako ea limela lijong tsa liphoofolo e ntse e tsoela pele.
3. Tšebeliso e sebetsang ea litholoana le meroho lijong tsa liphoofolo tsa lapeng
① Joalo ka motsoako oa boleng bo holimo lijong tsa lapeng
Ho ea ka tlaleho ea Mintel "Bakeng sa Lijo tsa Pet: Ho kenyeletsoa Tšusumetso ea COVID-19, 75% ea Batho ba Lumela Hore ho Lokeloa ho Lefshoa Haholoanyane Bakeng sa Lijo tsa Pet ea Pele."Hase feela hore metsoako ea litholoana le meroho e shebahala e le ntle ho li-label tsa lijo tsa liphoofolo tsa lapeng kapa liphutheloana, empa hape ke sesupo sa khetho ea mong'a phoofolo ea lapeng ea lijo, e bontšang hore sehlahisoa se na le molemo ho bophelo bo botle le boiketlo ba phoofolo ea lapeng.Hangata, litholoana le meroho e tloaelehileng e jeoang lijong tsa batho le tsona li sebelisoa mefuteng ea lijo tsa liphoofolo, 'me lethathamo lena le kenyelletsa litapole, litapole, lihoete, blueberries le cranberries, har'a tse ling.Ho bohlokoa haholo ho eketsa litholoana tse omisitsoeng tse phofshoana, tse phofshoana kapa tse halikiloeng ho kibble.Bakeng sa lijo tsa liphoofolo tse ruuoang ka makotikoting, tse entsoeng ka sehatsetsing le tse hatselitsoeng, hangata ho khethoa litlolo tse omisitsoeng, tse foreshe kapa tse hatselitsoeng kapele.Litapole le litapole li 'nile tsa bontšoa hore li na le tšilo ea lijo haholo, e leng se etsang hore e be tharollo e babatsehang bakeng sa mekhoa ea "sensitive tshilo", e nkoang e le ea bohlokoa ke beng ba lintja tse nyenyane.Lihlahisoa tse ntseng li eketseha li leka ho khaotsa ho sebelisa livithamini le liminerale tsa maiketsetso le ho eketsa limatlafatsi tse ling tsa tlhaho ka ho eketsa litholoana le meroho.Hape ho na le mokhoa oa ho tlosa li-fillers tse thehiloeng ho lik'habohaedreite, tse fanang ka lik'hilojule ntle le limatlafatsi.Ho feta moo, phofo ea litholoana e fana ka mefuta e mengata ea melemo bakeng sa lihlahisoa tsa lijo tsa liphoofolo tsa lapeng.Sena ha se kenyeletse feela ho ntlafatsa tatso, empa phofo e boetse e thusa ka ho nosetsa, ho laola mosebetsi oa metsi, ho eketsa chai, ho fokotsa mafura, ho thibela kholo ea likokoana-hloko le ho fana ka li-antioxidants.Litholoana le phofo ea meroho hangata li hlahisoa ka ho omisoa ha moqomo kapa ho omisa ka leqhoa.Li ka kenyelletsa sejalo ho thusa ho boloka boleng ba phepo ea metsoako le ho ntlafatsa boiketlo ba tšebeliso le polokelo.
2. Ntlafatsa phepo ea lijo tsa lapeng
Tšabo ea batsoali ba liphoofolo tse ruuoang lapeng ea hore ho fepa liphoofolo tse ruuoang lapeng lintho tse tšoanang letsatsi le letsatsi ho tla senya bophelo ba liphoofolo tsa bona tsa lapeng ke karolo ea lebaka le etsang hore 'maraka oa lijo le lijo tse tsoakiloeng o qale ho fumana matla.Sehlopha se secha se ntseng se eketseha sebakeng sa lijo tsa liphoofolo tse ruuoang lapeng ke metsoako ea lijo le metsoako, e fanang ka botho, botho le mefuta e fapaneng.Empa habohlokoa le ho feta, ho khona ho sebetsana le bophelo bo botle le bophelo bo botle.Feela joalokaha batho ba bangata ba ntse ba hlokomela hore lijo tsa bona li ka ama bophelo ba bona ka kakaretso, ho tsosoa hona ho boetse ho sebetsa ho metsoalle ea bona e nang le boea.Phepo e nepahetseng ea liphoofolo tse ruuoang lapeng e ka thusa ho boloka liphoofolo tse ruuoang lapeng li phetse hantle li bile li thabile le ho qoba likoloto tse turang tsa bongaka ba liphoofolo.Metsoako ea lijo le metsoako ke likoloi tse ntle tsa ho fana ka metsoako e kang litholoana le meroho, ho fana ka bophelo bo botle ba tšilo ea lijo, bophelo bo botle ba seaparo, bophelo bo botle ba manonyeletso, khatello ea maikutlo, bophelo bo botle ba kelello, le tse ling.Mefuta e fapaneng ea li-puree, meroho le lijo-thollo tse nang le leihlo la ho eketsa phepo e nepahetseng, joalo ka monokotsoai, lipere, oats, le litholoana le meroho tse nang le limatlafatsi tse ngata - li-antioxidants, livithamini, liminerale, fiber - le lisebelisoa tse khahlang tsa mabitso ho ntlafatsa phapano ea phepo ea lijo tsa lapeng.
3. Eketsa 'mala oa lijo tsa lapeng
Ho na le kamano e hlakileng pakeng tsa likhetho tsa bareki le khetho ea bareki ea lijo tsa lapeng.Ha se mebala eohle ea tlhaho e tšoanang.Joalo ka lijo tsa batho, baetsi ba lijo tsa liphoofolo tse ruuoang lapeng le lijo tsa lapeng ba ntse ba khetha mebala e tsoang litholoana le meroho 'me ba etsa likopo tse joalo mabapi le ho paka sehlahisoa.Mehloli e tloaelehileng ea 'mala ke lihoete tse ntšo le tsa lamunu, paprika (paprika), lihoete le li-beet tse khubelu, le mebala e meng e thehiloeng limela e kenyelletsa annatto le turmeric.Empa mebala e meng ea tlhaho e atisa ho ba le maikutlo a mocheso, ho kuta le khatello.Ka hona, li tlameha ho kenyelletsoa ts'ebetsong ea tlhahiso ka nako e nepahetseng bakeng sa liphello tse ntle ka ho fetisisa.Ho pepesehela oksijene ho ka boela ha ama 'mala oa mebala e meng ea tlhaho,' me ha moea o ntse o eketsoa ts'ebetsong ea tlhahiso, 'mala oa ho qetela o tla ba bobebe.Ho roala kibble le li-snacks tse nang le mafura le oli le tsona li ka ama 'mala.Lijo tsa liphoofolo tse ruuoang lapeng tse metsi li etsoa ka ho kopanya metsoako ea diresepe le ho pheha ka ho toba ka lekotikoti, tereing kapa mokotlaneng.Mmala o ka eketsoa mohatong ofe kapa ofe pele o tlatsa.Mohato o ka sehloohong oa ho futhumatsa - distillation - e tla lula e etsahala ka mor'a ho eketsa mmala, kahoo mebala e tsitsitseng ea mocheso e khothalletsoa.Empa ho sebelisa mebala ho hlile ho eketsa litšenyehelo tsa foromo, 'me kaha e eketsoa haholo ho ipiletsa ho batsoali ba liphoofolo tse ruuoang lapeng, tlhahlobo ea kutlo ea pono ke letsete le bohlale.
Nako ea poso: Mar-24-2022