Limatlafatsi tse 5 Esita le Batho ba phetseng hantle ba lebala ka

Litaba

• Vithamine D
• Tšepe
• Potasiamo
• Zinki
• Magnesiamo
• Tlhahlobo bakeng sa

Lijo tse leka-lekaneng ke e 'ngoe ea likarolo tsa kholo tsa bophelo bo botle ba hau. Leha ho le joalo, ho ja lijo tse nang le phepo e nepahetseng ha ho hlile ha ho etse hore u sireletsehe mefokolong ea phepo e nepahetseng. Mefokolo e meng ho bonolo ho e lemoha hobane hangata lingaka li laela liteko tsa mali bakeng sa bona-tse ling li nyenyefatsa. Na u hloloheloa limatlafatsi tse hlano tse u loketseng ka lebaka la phepo e nepahetseng?

Vithamine D

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Khaello ena e tloaelehileng, e amang karolo ea 42 lekholong ea baahi ba U.S., ke e ’ngoe e nyahamisang maikutlong a rōna a ho sireletseha ha letsatsi. Ho nepahetse: Ho chesoa ke letsatsi ho baka tlhahiso ea vithamine D 'meleng oa hau. 'Me mang kapa mang ea lulang moriting a ka ipeha kotsing ea ho haelloa ke D. Seo ke bothata hobane vithamine D e thusa ho boloka masapo a phetseng hantle mme e ka nka karolo ho thibela kankere, hara lits'ebetso tse ling tse ngata, ho bolela Marisa Moore, RD, moeletsi oa lijo le phepo e thehiloeng Atlanta. (Ha ho pelaelo hore vithamine D e bohlokoa bakeng sa bophelo bo botle ba hau. Sheba Likotsi Tse 5 Tse Hlollang tsa Bophelo bo Botle tsa Maemo a Tlase a Vithamine D.)

Ho ka 'na ha hlokahala hore u sebelise D ho feta lijong tsa hau, empa ke phephetso hobane ha ho na lijo tse ngata tse ruileng ho eona. Lebese le matlafatsoa ka lona, ​​kahoo ke o mong oa mehloli e bonolo ka ho fetisisa. Lihlahisoa tse ling tsa lijo-thollo le li-yogurt le tsona li matlafalitsoe ke D, ka hona, sheba lebitso. Bakeng sa likhetho tse ling tsa tlholeho ho u thusa ho fihlela sepheo sa hau sa 600 IU ka letsatsi: lisela, li-mushroom tsa portabella tse halikiloeng (634 IU ka kopi), li-oun tse 3 tse phehiloeng (444 IU), 1 e phehiloeng halibut filet (196 IU), 1 e phehiloeng ea tilapia filet (130 IU), lehe le leholo le leholo le besitsoeng ka thata (44 IU), ho latela Setsi sa polokelo ea limatlafatsi sa Lefapha la Temo la US (USDA).

Tšepe

Litšoantšo tsa Corbis

Khaello ea tšepe, e tsejoang hape e le phokolo ea mali, e hlasela hoo e ka bang liperesente tse 13 tsa basali ba lilemong tsa bona tsa 20, 30, le 40s, data e tsoang Centers for Disease Control and Prevention (CDC) e bonts'a. Basali ba fokotsang lijo tse nang le tšepe, tse kang nama ea khomo, ba ipeha kotsing, ho bolela Erin Spitzberg, R.D., ebile e le mothehi oa Living It! Phepo e nepahetseng. Seo se bolela hore moralo oa hau oa ho ja o ka o chesa. Mehloli eo e seng ea nama ea tšepe e thata haholo hore 'mele oa hau o ka e monya, athe li-phytates tse ling (antioxidant) lijong le li-tannins (polyphenols) ka har'a tee li ka thibela ho monya ha tšepe. Irritable Bowel Syndrome (IBS) le mathata a mang a gastro le ona a ka kenya letsoho khaellong hobane ho monya tšepe ho hlaha pampitšaneng ea GI, ho bolela Spitzberg. U ka bona bothata ba tšepe joang? Aine e tlase e ka etsa hore u ikutloe u le botsoa, ​​​​ea khathetse, 'me u tepeletse maikutlo, ha e ntse e sitisa ts'ebetso ea 'mele le ea mosebetsi, ho tlaleha tlhahlobo ea thuto Journal ea Bophelo ba Basali. Basali ba lilemo li 19 ho isa ho 50 ba hloka limiligrama tse 18 (mg) ka letsatsi le ho feta haeba ba imme.

Nahana ka mehloli ena, 'me u netefatse hore u boetse u sebelisa vithamine C-75 mg e lekaneng ka letsatsi-e eketsa ho monya tšepe: letsoele le halikiloeng la Turkey (8.4 mg), li-oyster tse leshome le metso e' meli (7.8 mg), kopi e le 'ngoe ea spinach e phehiloeng (6.4 mg) , Kopi e le 1 ea linaoa tse besitsoeng (5 mg), 1 3-ounce ea steak skirt ea nama ea khomo (4.5 mg).

Potasiamo

Litšoantšo tsa Corbis

Batho ba bangata ba haelloang ke diminerale ena ba nka diuretics, e ka etsang hore o ntše potasiamo, Spitzberg o re. Leha ho le joalo, basali ba bangata ba phetseng hantle ba ntse ba haelloa ke tlhahiso e khothalletsoang. Moore o re: "Ho hloka litholoana le meroho e mengata ho kopana le likhothaletso tsa potassium (4700 mg / letsatsi), 'me rea tseba hore boholo ba batho ba baholo ha ba fihlelle bonyane ba kopi ea 2 1/2 letsatsi ka leng. Seo ke bothata hobane har’a lintho tse ling, potassium e thusa ho laola khatello ea mali. Phuputsong e 'ngoe e hatisitsoeng ho BMJ, Batho ba jang potasiamo e ngata ba na le liphesente tse 24 tse fokotsang kotsi ea ho otloa ke setorouku.

Libanana (tse ka bang 400 mg ka 'ngoe) le litapole (tse ka bang 1600 mg ka spud) ke mehloli e metle. Tsoela pele ho ntlafatsa phepo ea hau ka: letsoele le halikiloeng (2563 mg), kopi e 1 e phehiloeng ea Swiss chard (963 mg), kopi e 1 e phehiloeng (911 mg), 1 nama ea kolobe e halikiloeng (776 mg), kopi e le 'ngoe ea lentile (731 mg) . (Mohloli o mong oa potasiamo e phahameng?

Zinki

Litšoantšo tsa Corbis

Diminerale ena e bapala karolo ea bohlokoa lits'ebetsong tse ngata tsa lisele. Empa ho thata ho lemoha bofokoli ba zinc bo itekanetseng, hobane ha ho na teko e ntle bakeng sa bona, ho bolela David Eide, Ph.D., moprofesa oa mahlale a phepo Univesithing ea Wisconsin-Madison. "Batho ba bangata ba U.S. ba na le zinki tse ngata lijong tsa bona, empa lijo tse nang le lijo-thollo tse ngata li ka thibela ho kenngoa ha zinki ka lebaka la metsoako ea lijo-thollo tse tlamang zinki le ho thibela ho kenngoa ha eona ka maleng."

Phuputso e 'ngoe ea 2012 e tsoang ho UC-Davis e fana ka maikutlo a hore hoo e ka bang karolo ea 7.5 lekholong ea batho ba linaheng tse ruileng joaloka United States ba haelloa ke zinki. Matšoao a khaello e matla a ka akarelletsa ho hlotheha ha moriri, lekhopho la letlalo, letšollo, mafu a tšoaetsanoang a eketsehileng, le ho lahleheloa ke tatso ea tatso, ho bolela Eide. Ho haelloa ke zinki le hona e ka ba ho theoha. Khopolo e le 'ngoe: Zinc e ka phahamisa maemo a neurotrophic factor e tsoang bokong, k'hemik'hale ea boko e ka matlafatsang maikutlo.

Likhetho tse 'maloa tse nang le zinc tse ngata ho u thusa ho fumana chelete e khothalletsoang ea letsatsi le letsatsi (RDA) ea 8 mg ka letsatsi: li-oyster tse leshome le metso e' meli (66 g), filet e le 'ngoe ea nama ea khomo ea ribeye (14 g), sefuba se le seng se halikiloeng sa turkey (13 g), 1 steak e nyane e halikiloeng (6 g), halofo tse 19 tsa pecan (1.3 g)

Magnesiamo

Litšoantšo tsa Corbis

Hoo e ka bang halofo ea baahi ba Amerika ha e sebelise magnesium e lekaneng, ho latela data ea CDC. Ke bothata ha ho nahanoa hore magnesium e bapala karolo ea bohlokoa lits'ebetsong tse ngata, ho bolela Moore. "Ka lebaka la karolo ea eona ho metabolism ea tsoekere, lijo tse nang le magnesium tse ngata li amahanngoa le kotsi e tlase haholo ea lefu la tsoekere." Magnesium e boetse e amahanngoa le ho eketseha ha letsoai la masapo le bophelo bo botle ba pelo. Phuputsong e phatlalalitsoeng ho Journal ea American College of Cardiology, Keketseho e ngoe le e ngoe ea 50 mg ea phepelo ea magnesium e ne e hokahantsoe le liperesente tse 22 tsa methapo ea mali e tlase ea calcium, e leng kotsi ea lefu la pelo. Ho ka ba joalo hobane magnesium e sitisa sebopeho sa lejoe le calcification.

U hloka 310 mg ea magnesium ho fihlela lilemo tse 30 le 320 mg ka mor'a moo, le ho feta haeba u imme, ho ea ka Mekhatlo ea Sechaba ea Bophelo (NIH). Nahana ka mehloli ena: kopi e le 1 ea spinach e phehiloeng (157 mg), kopi e le 'ngoe ea linaoa tse kholo tsa Northern Northern (134 mg), kopi e le 1 ea teff e phehiloeng (126 mg), linate tse 6 tsa Brazil (107 mg), lialmonde tse 22 (78 mg). Leka ho fetola linate tsa hau ho hong ho monate, joalo ka tsena Li-Butter tse 10 tse sa lumelloeng tse monate tseo u ka li etsang.

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