Hypertence kapa khatello e phahameng ea mali ke se hlahisoang se tloaelehileng ka ho thibelang mafu a kotsi bakeng sa lefu la pelo. Ho na le batho ba fetang limilione tse sekete lefatšeng ka bophara ba nang le khatello e phahameng ea mali, e hlalosoang e le litekanyetso tsa khatello ea litsamaiso tsa monehelo (serapa). Bonono. Kapa ka holimo, khatello ea mali ea Diastolililip (ntate, palo e tlase) ho feta 80 mm. Meriana, ho kenyelletsa li-inhiton glittering enzyme e kenang (ace), e tloaetse ho fokotsa khatello ea mali. Leha ho le joalo, liphetoho tsa bophelo ba tsona, ho kenyelletsa lijo, li ka thusa ho fokotsa khatello ea mali ho melao ea mafu a pelo le ho fokotsa kotsi ea lefu la pelo. Mona ke lihlahisoa tse 10 tse tsoang holimo ho khatello e phahameng ea mali ho latela sepheo sa bophelo bo botle:
1. CAM.
Citrus, ho kenyelletsa le morara oa morara, lilamunu le Lemons, li ka nyenyefatsa khatello ea mali ka ketso. Li na le livithamini, liminerale le mefuta ea meroho tse ka u thusang ho boloka bophelo bo botle ba pelo ea hao ka ho fokotsa lintlha tsa kotsi tsa mafu a pelo a phahameng. Ho ithuta ka likhoeli tse 5 le ho nka karolo ha moroetsana oa Majapane a ne a bontša hore ho tsamaisa lero la lemone ho kopantsoe haholo ka serapeng, phello eo bafuputsi ba li ahileng ka eona le lifofane. Boithuto bo boetse bo bonts'a hore ts'ebeliso ea lero la lamunu le morara le ka o thusa ho fokotsa khatello ea mali. Leha ho le joalo, grapefruit le lero la morara le ka ama meriana e tloaelehileng ea mali e fokotsang khatello ea mali, ka thata buisana le ngaka ea hau pele u ja lijong.
Ja li-salmon filit bonyane makhetlo a 'maloa ka khoeli
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2. Salmon le lihlapi tse ling tse mafura
Litlhapi tse mafura ke mohloli o motle oa li-fats tsa Omega-3, tse nang le melemo ea bohlokoa ea bophelo bo botle ea bophelo bo botle. FOTS ena e ka thusa ho fokotsa khatello ea mali ka lebaka la phokotso ea ho ruruha le ho fokotsa boemo ba methapo ea mali ea litsosi tse bitsoang li-ocillins. Boithuto bo bontšitse hore tšebeliso ea litlhapi tse mafura e na le lihlapi tsa Omega-li-3 tse fokotsa maemong a khatello ea mali. Ho ithuta ka ho nka karolo ha batho ba phetseng hantle ba bontšitse hore ba nang le ba nang le bo-omega - ba ne ba le tlase haholo ho feta matsoara a mafura a mangata a mafura. Tšebeliso e phahameng ea Omega-3 e boetse e amahanngoa le kotsi e tlase ea khatello ea mali.
3. Swiss Mangold
Bongoana Mangold ke meraho ea lekhasi, e nang le mebuso e mengata ea limatlafatsi e laolang khatello ea mali, ho kenyelletsa potasiamo le magnesiun. Senoelo se le seng (ligrama tse 145) tsa Mangold tse phehiloeng se fana ka 17% le 30% ea litlhoko tsa hau tsa letsatsi le letsatsi tsa potasiamo le magsiamo, ka ho latellana. Batho ba nang le khatello e phahameng ea maiketsetso e 'ngoe le e' ngoe ka letsatsi ba eketsa litaba tsa potasiamong ka jarete e amanang le ho fokotseha serapeng sa 1,0 mm hg. Bonono. le DDA ka 0.52 mm. Senoelo se le seng (ligrama tse 145) tsa chassn e na le 792 mg ea limatlafatsi tsena tsa bohlokoa. Magnesium e boetse e hlokahala ho ipusa ha khatello ea mali. E thusa ho fokotsa khatello ea mali ho sebelisa mechini e 'maloa ea tlhaho ea calcium ea tlhaho ea khoeli le lisele tsa tlhaho, li lumella methapo ea methapo ea mali ho phomola.
4. Peo ea mokopu
Peo ea mokopu e ka ba nyane, empa e molemo haholo ho latela lijo. Ke mohloli o ikhethileng oa limatlafatsi tse bohlokoa bakeng sa ho laola khatello ea mali, ho kopanyelletsa le magneima, e hlokahalang ho fokotsa methapo ea mali le ho fokotsa khatello ea mali. O mafura a mokopu hape ke sesebelisoa se matla le khatello e matla ea mali. Ho ithuta le ho nka karolo ha basali ba ka bang 23 bo bontšitse hore ho amohela ligrama tse 3 ka letsatsi bakeng sa ho fokotseha ho hoholo serapeng ha ho bapisoa le sehlopha sa likopano.
5. Linaoa le li-lensis
Linaoa le lithunya li na le limatlafatsi tse joalo ka fiber, magnesium le potasiamo. Boithuto bo bongata bo bontšitse hore ho ja linaoa le lensisi ho ka thusa ho fokotsa khatello ea mali. Kakaretso ea lithuto tse 8 moo batho ba 554 ba ileng ba nka karolo, ba bonts'a hore ha ba fetisa limela tse ling le boemo ba khatello ea mali le ntle le bona.
6. Yagoda
Monokotšoai o ne o ama melemo e mengata ea bophelo bo botle, ho kenyelletsa bokhoni ba bona ba ho fokotsa maemo a kotsi a pelo, joalo ka khatello e phahameng ea mali. Monokotšoaisoa ke mohloli o mokang oa li-Antioxidants, ho kenyelletsa le athocean, liphika tse fanang ka 'mala o khanyang oa linori. Ho bontšitsoe hore ažikoopen a eketsa boemo ba oxide oxide ea naetrogen ka har'a mali le ho fokotsa tlhahiso ea limolek'hule tse lekaneng methapo ea mali e lekang ho fokotsa methapo ea mali. Leha ho le joalo, lipatlisiso tse eketsehileng lia tiisa hore mekhoa ena e ka ba eo ka nepo. Blueberry, raspberry, monoko o motšo, koro ebe fragole e le e meng ea monokotsoai e tlamang khatellong ea mali.
7. Amarata
Ho sebelisoa ha lihlahisoa tsohle tsa lijo-thollo tse kang amaranth tse ka thusa ho fokotsa khatello ea mali. Boithuto bo bontša hore ho ja lijo tse ngata ho ka fokotsa kotsi ea khatello e phahameng ea mali. Tlhahlobo ea 28 Patlisiso e bontšitse hore keketseho ea tšebeliso ea lijo-thollo tse 30 ka letsatsi e ne e amahanngoa le phokotso ea khatello ea mathata. Amaranth ke lijo-thollo tse tiileng tse nang le litaba tse phahameng haholo tsa Magnesium. Senoelo se le seng se phehiloeng (ligrama tse 246) li fana ka 38% ea tlhoko ea hau ea letsatsi le letsatsi ea magnesium.
8. Pistachios
Pistachios e na le phepo e phetseng hantle, 'me tšebeliso ea tsona e amahanngoa le boemo bo botle ba khatello ea mali. Ba ruile limatlafatsi tse 'maloa tse hlokahalang bakeng sa bophelo bo botle ba pelo le tsamaiso ea khatello ea mali, ho kenyelletsa potasiamo. Tlhahlobo ea 21 Lithuto tse bonts'a hore har'a linate tsohle tse kenyellelitsoeng tlhahlobong, tšebeliso ea Pistachios e bile le tšusumetso e kholo ho fokotseha ka jareteng le ntate.
Motso o monyane oa motso, empa o na le melemo e kae
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9. Lihoete
Crispy, lihoete tse monate le tse nang le phepo e ntle ke e 'ngoe ea meroho ea mantlha lijong tsa batho ba bangata. Carrot o na le metsoako e metsoako ea phenoris, e kang Chllorogenic, e kopaneng ea kofi le ea nang le kofi, e ka u thusang ho fokotsa khatello ea mali. Le ha lihoete li ka sebelisoa ho chisi kapa ka foromo e lokiselitsoeng, ho e sebelisa ka sebopeho se tala ho ka ba molemo haholo ho fokotsa khatello e phahameng ea mali. Boithuto bo amehang ho batho ba 2195 batho ba lilemo tse 40 ho isa ho ba 59 ba bonts'a hore lihoete tsa lihoete tse sa koaheng haholo li fokotsa khatello ea mali haholo. Phuputso e 'ngoe e nyane e kenyelletsang batho ba 17 e bonts'ang hore tšebeliso ea batho ba 16 le letsatsi ea liroboto tse ncha tsa carrot bakeng sa seratsoana sa 3 se lebisitse serapeng, empa eseng Ntate.
10. celery
Celery ke meroho e tsebahalang, e ka amang khatello ea mali. E na le likhokela tse bitsoang Phthadedes tse ka re thusang ho phomola methapo ea mali le ho fokotsa maemo a khatello ea mali. Thutong e letso e kopanyang lihoete tsa lihoete tse sa feleng ka ho fokotseha ha khatello ea mali, ho ile ha fumaneha hore ho sebelisoa meroho e phehiloeng haholo, tšebeliso e phehiloeng ka lebaka la pholiso ea khatello ea mali.