U hloka ho qala ka taba ea hore bohato ba pele ba ho netefatsa hore ho na le bophelo bo botle ke ho tseba hore tlhokahalo ea lijo tse phetseng hantle le tse leka-lekaneng. Mohato oa bobeli e tla ba tšebeliso ea lihlahisoa tse ka thusang ho thibela kotsi ea maloetse a itseng le ho sebetsana le tsona.
Kankere e baka lintlha tse ngata. Leha ho le joalo, phekolo e bontšitse hore ho fana ka tefo kamehla linthong tse itseng ho ka thibela tsoelo-pele ea eona. Lik'hemik'hale tsa tlhaho, livithamini, livithamini, likhoele tse lihlahisoa tse fapaneng li ka thusa 'mele ho fihlela seliba se ntseng se eketseha.1. Broccoli.
Ba ratang lijo tse ngata tsa lijo tse phetseng hantle le meroho e rata hop ena e qabolang e ka bang. Broccoli e na le SULFRAFAN le Masinocynates. Ka bobeli mamati ana a ka sebetsanang le li-enzyme 'meleng li khona ho loana. Broccoli le mohloli o motle oa livithamini C le K.
2. tamati
U ka ja tamati ho salads, u li kenye sopho, pheha ho jala batho le ho feta. Hang-hang hoa hlokahala ho hlakisa hore ha ho hlokahale ho ja mahlaseli le makhasi lijong, le litefiso tse ling li bontša joala, ho na le thepa ea khale ea tamati.
3. konofolo
Ka tlhaho, ha se batho bohle ba ratang meroho ena e nang le linojoe, empa ho bohlokoa ho e sebelisa lijong tsa ho pheha lapeng. Ho lumeloa hore mefutso ea sebabole e ka thusa ho fokotsa kotsi ea ho hola mefuta e mengata ea mofets'e. Garlic le eona ke mohloli o motle oa livithamini B6 le liminerale manganese.4. poone
Ha ho na taba, pheha poone ka grill, e e phehe kapa e sebelisoang e le motsoako oa litsietsi, e na le asic ea mohloaare e ka thibela khoele ea mofetše. Ho feta moo, e monate feela.
5. Beckla
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U ka etsa lero ho tloha li-beet, Fry, li pheha, li lokisetse banyalani, li sebelise ho lokisa borch le salate. E jeoang e le makhasi a metso le beme makhasi, 'me li tletse lintho tse molemo. Pigment ea betchinine e fumanehang semeleng sa motso (ke o fa li-beits tsa eona tse bonoang), joalo ka ha ho lumeletsoe ho ba le thepa e thibelang kankere.
6. Carrot
Karolo ea anti-concense ea mofets'e e boetse e na le pigement, carotenonid, ho kenyelletsa le 'mala oa meroho. Lihoete ke meroho e 'ngoe e feto-fetohang ho meroho e mpe eo u ka e phehelang lero, e e sebeliseng ebile e phehiloe.7. Tee e tala
Tee e tala e na le Polyphemols, ho latela bo-rasaense, e thusa ho thibela kholo ea lisele tsa mofets'e. Ho lumeloa hore makhasi a omme a omme a omme a le makhasi a semela sena, ho matlafatsa sesole sa 'mele, tlosa chefo le ho ntlafatsa bophelo bo botle ka kakaretso. Tee e tala e na le caffeine, ka hona hoa hlokahala hore u hlokolosi le hore u se ke oa e noa haholo.
9. Strawberry
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Mme joale retelehela litaba tse molemo bakeng sa barati ba ratang ho thabela lehlabula la lehlabula. Monokotšoai ona o na le lintho tsa phytochemical hore li na le thepa ea khale le anti-injubatory. Hape ke mohloli o motlehali oa vithamine C le Manganese.
10 spinach
Motsamaisi oa sekepe o ile a utloahala. Spinach ke meroho ea meroho e ruileng mela, e tletse ka "thing "ea mefuta e 'ngoe. Ho thoe Lutere le Zeaxanthin e teng ho eona e na le thepa ea ho etsa lintho. Moruo o phahameng o tsoang ho Greenery o ka fumaneha ka sebopeho sa salads, empa o ka e pheha, 'me u se ke oa lebala konofolo (' me u se ke oa lebala konofolo).Malina
Li-raspberries tse ntšo (American) le Bofubelu li na le pronthoyanidine, e nkoang e le thibelo ea mofetše le hlatsu. Monokotsoai hape ke mohloli o monate oa vithamine C le Manganese. U ka phela li-raspberries tse ncha, li e kenye ka lebese le omileng kapa chisi ea k'hothone, e kopanya le linoko tsa lemone kapa ho noa tee le tae.
Li-walnuts tse 15
Walnuts e na le a alfatle e nang le alpha-li-fats, Omega-3 le palo e kholo ea polypheline le phytochikicates e thusa ho thibela ho thibela mofetše. Li boetse li na le koporo le Manganese. Ho na le lithuto tse mabapi le liphetho tseo e leng ho tsona PCAN, linate tsa Brazil le lialmonde li ka ba molemo ho loants'a mofetše.16 kofi
Ee, ke litaba tse monate haholo bakeng sa barati ba kofi. Litho tsa kofi tse nang le boleng bo botle tse lokiselitsoeng hantle ke mohloli o ikhethileng oa lintho tse nchafatsang phytochemical. Kofi e na le RiboFlavin, e 'ngoe ea livithamini tsa sehlopha sa B. Mabaka a mangata a ho thabela senoelo hoseng.
Liapole tse 17
Bakeng sa ho fumana molemo o motle ka ho fetisisa ho tsoa ho anticalyr Dhtochemical dintho tsa li-apole, ho na le lipeo tsa tsona (empa eseng lipeo tsa tsona (empa eseng peo ea tsona (empa eseng peo ea tsona (empa eseng peo ea tsona (empa eseng peo ea tsona (empa eseng peo ea tsona (empa eseng peo ea tsona (empa eseng peo ea tsona (empa eseng peo ea tsona. Liapole li boetse li na le thepa ea anti-intilatory le anti-antioxidant le li-antionexi li kenang ebile li na le mehloli e metle ea vithamine C le fiber.Li-mushroom tse 20
Ho lumeloa hore li-mushroom tsa mefuta e meng e na le khahlanong le matla a khahlanong le mofetše le aniviral. Tsena li kenyelletsa mefuta ea Resian ea Reiciasi (Hanoderma), Maitaki (grrifding), Agariklaku burkiri Mmala oa Muljinish. Ho joalo, ba thatafalloa ke ho fumana letlapapeng la lehae, empa ho na le ho tseba hore ho tseba hore li-mushroom tse ngata tse nang le vithamine D.
21 Luk.
Ho lumeloa hore ka sekotlolo se itekanetseng metsoako e mengata ea kutloelo-bohloko. Tsena li na le metsoako e sa tsebenghaleng, quercetin le athofon, tse nkoang li fokotsa kotsi ea mofetše. Mefuta e fapa-fapaneng, e kang e tala e tala, li-shallots tse putsoa, tse sootho / tse mosehla, li na le matla a fapaneng.
22 Khokha ea Curly
Lekhatho lena la crispey le tala ke mohloli o motle oa likhokahano tse sa sebetseng hantle tse thusang ho fokotsa kotsi ea mofets'e. Kabe hop e boetse e na le livithamini k, a, c, c, c5, folic acid le manganese.
23 Lemons
Lemons le satellites e 'ngoe ea litulo e na le lintho tsa phytochemical li na le lintho tsa D-limoNen le Terpene, e thusang ho emisa kholo ea lisele tsa mofets'e. Hape, Lemons e ruile Vitamin C.