Seo u lokelang ho se ja le lelapa la hau ho boloka tsamaiso ea 'mele oa hau ea' mele e phela hantle
E 'ngoe ea litsela tse molemohali tsa ho lula u phetse hantle ke ka ho khetha lijo tse ngata ho matlafatsa tsamaiso ea hau ea' mele ea ho itšireletsa mafung. Ho ja lijo tse nang le bophelo bo botle, li-antioxidant tse kang litholoana le meroho, lithollo kaofela, le liprotheine tse omeletseng ke karolo ea bohlokoa ea ho boloka bophelo bo botle ba 'mele ba ho itšireletsa mafung.
Le hoja ho se na lijo tse lekaneng bakeng sa tsamaiso ea 'mele ea ho itšireletsa mafung, tsena ke lijo tse ling tsa mefuta-futa tseo u lokelang ho li kenyelletsa lijong tsa hau, haholo ha u kena ka serame le nako ea lipula.
Konofole
Liphuputso tse sa tšoaneng li bontšitse hore konofolo e na le li-antibacteria le likokoana-hloko. E bontsitsoe ho susumetsa tlhahiso ea lisele tse tšoeu tsa mali, 'me e ka sebetsa e le antioxidant' meleng.
Sepheo sa ho sebeletsa ba sebetsana le bana
Beha konofolo e ngata ho sopho ea mokuli ea likhoho ho thusa ho thibela kapa ho imolla matšoao a batang le a mafu a mafu. Beha konofolo ea li-minced ka salate ea Segerike e entsoeng ka likomkomere, tamati le feta cheese.
Li-mushroom
Li-mushroom e ka 'na ea e-ba sebetsa se matla ho thibela ho bata, feberu le mafu a mang. Lithuto tsa liphoofolo li bontšitse hore li-mushroom tse kang shitake, maitake le reishi li na le liphello tse thibelang mafu, li-antibacteria le li-anti-tumor.
Kid-Friendly Serving Pono
Hlakola li-mushroom tse ling tsa shitake mme u li tšollele mongobo o mong oa miso.,
Meroho e Khanyang ka Botlalo
Li-carotenoids tse kang beta carotene ke li-antioxidants tsa bohlokoa tse thusang tsamaiso ea 'mele ea ho itšireletsa mafung. Li-carotenoids li teng ka mosehla o motala, oa lamunu le oa meroho. Ho bohlokoa ho fumana meroho e sa tšoaneng ea mebala e fapaneng hobane mefuta e sa tšoaneng ea carotenoids e nahanoa hore e sebetsa hammoho ho tiisa tsamaiso ea 'mele ea' mele ea 'mele.
Dr. Col. Katz o re: "Colours ke karete ea ho letsetsa li-carotenoids. "U batla ho leka ho ntshetsa pele mosebetsi oa lipapali - fumana mebala e fapa-fapaneng ka hohle kamoo o ka khonang."
Linate
Li-powerhouse tse nang le liprotheine tse nang le li-vithamine le liminerale li na le li-antioxidants tse ngata tse kang vithamine E, omega 3 mafura acid, le zinc. Liphuputso li bontšitse khokahanyo pakeng tsa linate le melemo ea bophelo bo botle e kang kotsi e tlase ea maloetse a sa foleng.
Kid-Friendly Serving Pono
Hlatsoa linate tsohle tsa tlhaho tse ntle tsa tlhaho ka bohobe bohle ba koro kapa celery kapa apole bakeng sa bohobe bo matla ba antioxidant.
Monokotšoai
Li-Berries li na le vithamine C e ngata le li-bioflavonoids, likokoana-hloko tse fumanoang litholoana le meroho e ka sebelisang li-antioxidants le ho thibela likotsi ho lisele.
Senoelo se seng sa fragole se na le 100 mg ea Vithamine ea C, e batlang e le senoelo sa lero la lamunu. Meroho e mongobo e kang blueberries e phahame ka ho khetheha ho li-bioflavonoids. Bakeng sa tsamaiso ea 'mele e nepahetseng ea' mele ea ho itšireletsa mafung, e je sekotlolo sa monokotsoai o tsoakiloeng ho e-na le mofuta o le mong feela.
Kid-Friendly Serving Pono
Etsa bonnete ba yummy smoothie.
Litlhapi
Mafura a mafura a Omega le mafura a mang a phetseng hantle a thusa ho eketsa mosebetsi oa lisele tse tšoeu tsa mali. Li ka boela tsa phetha karolo ea bohlokoa ho hlahisa lik'hemik'hale tse laolang tšoaetso ea mmele 'meleng le ho thusa ho sireletsa' mele ho senya ho tloha ho feta ho itšoara ho mafu. "Omega 3 fatty acids ke motlakase oa ho itšireletsa mafung," ho bolela Dr. Katz.
Ntho e 'ngoe eo u lokelang ho e hopola ha u khetha litlhapi: Basali ba nang le bakhachane le bana ba banyenyane ba lokela ho qoba litlhapi tse phahameng tsa Morena Merckerel, Tilefish, Shark le Swordfish. Bona US Environmental Protection Agency le tlhahiso ea tlhaho ea US Food and Drug Administration ka mercury ka litlhapi.
Dr. Katz o re: "Bana, joaloka batho ba baholo, ba haelloa ke oli ea omega 3 e mafura." Tsela e molemohali ea ho fumana mafura a mafura a omega ke ka ho ja litlhapi tse mafura tse kang tuna, saalmon le mackerel. Mohloli o mong o motle ke krill ea capsules ea oli.
Mehloli e meng ea omega 3 mafura a acid: Peō ea folaxe, oli ea folaxe le walnuts.
Kid-Friendly Serving Pono
Eketsa li-spoonfuls tse 'maloa tsa oli ea folaxe ho melee ea antioxidant-rich rice smoothie kapa u etse sekoti se sa tšoaneng ka monokotsoai o monate, granola le ho fafatsa li-walnuts ka holimo.
Tsokolate
Mona ho na le litaba tse monate bakeng sa ba ratang chokolete libakeng tsohle: Cocoa ke lijo tse matlafatsang moeeng. Dr. Katz o re: "Koekoe e na le likokoana-hloko tse silafetseng haholo. Nako le nako ha u ntse u boloka tsoekere le mafura ka bonyane, cocoa e sa tsoekere, le phofo ea phofo e ka phetha karolo ea bophelo bo botle ba 'mele oa' mele. Liphuputso li bontšitse hore tšebeliso e tloaelehileng ea cocoa e ka fokotsa kotsi ea pelo ea pelo, ea thusa ho phahamisa k'holeseterole e ntle, 'me mohlomong e khutlisetsa tšenyo ea sejana sa mali ho batho ba nang le lefu la tsoekere.
Kid-Friendly Serving Pono
E-ba le k'hokete ea tsokolate e chesang e entsoeng ka phofo ea cocoa, lebese le fokotsitsoeng la mafura le sesekere e tala.
Mahepu
Liphuputso li bontšitse hore litloaelo tse phelang ka yogurt tse kang lactobacillus li ka sireletsa tšoaetso ea mala ho khahlanong le mafu a meriana le ho eketsa ho hanela maloetse a amanang le 'mele a kang tšoaetso esita le kankere. 'Me litso tse molemo tse phelang ka yogurt tse kang lactobacillus acidophilus li ka thusa ho thibela mefuba le mafu a mang.
Ha u khetha yogurt, e-ea bakeng sa Segerike. Tšebeletso e 'ngoe e ka ba le ligrama tse 30 tsa protheine, e leng ka makhetlo a mabeli ho isa ho a mararo palo ea yogurt e tloaelehileng,' me e tlaase ka tsoekere mme e jere khalsiamo.
Kid-Friendly Serving Pono
Fana ka yogurt e hlakileng ka sekotlolo se nang le monokotšoai le ho chesa mahe a linotši holim'a eona bakeng sa matla a 'mele a ho itšireletsa mafung kapa ho etsa li-berries tse ncha, granola le ho fafatsa linate ka holimo.
Persimmons
Ho bontša nako e nepahetseng, litholoana tsena tse monate li etsa hore li shebahala hantle ha li le mariha le nako ea mafu. Li-persimmone li na le livithamine tse ngata tsa A le C, tse bohlokoa bakeng sa ts'ebetso ea 'mele ea ho itšireletsa mafung. Mofuta o mong feela oa li-persimmon o na le hoo e ka bang halofo ea kabelo ea letsatsi le letsatsi ea vithamine A, e bontšitsoeng hore e phetha karolo ea bohlokoa ho laola lisele tsa 'mele.
Mehloli e meng e mengata ea vithamine A: Lipompo, litapole, squash ea butternut, spinach
Mehloli e meng e mengata ea vithamine C: Fragole, papaya, kiwi, cantaloupe, li-orang
Kid-Friendly Serving Pono
Bana ba rata papiso e ntle. Khaola li-persimmons, fragole le kiwi kapa litholoana tse ling 'me u hlophise ka poleiti ka pontšo e monate, e thabisang.
Likoloho tsa likhoho, Lijo tse Mahlahahlaha
Lijo tse nang le liprotheine tse ngata, tse kang liphoofolo tse omeletseng le likhoho, li phahame ka zinc - diminerale e eketsang tlhahiso ea lisele tse tšoeu tsa mali le lisele tsa T, tse loantšang tšoaetso.
Mehloli e meng e mengata ea zinki: Li-oyster, linate, lijo-thollo tse nang le liqhobosheane, linaoa
Kid-Friendly Serving Pono
Etsa sopho ea meroho e meng ea khōhō kapa sopho ea minestrone bakeng sa tekanyo e matla ea 'mele ea ho itšireletsa mafung-e leng ho matlafatsa li-antioxidants.