Lijo tse ka sehloohong tse nang le tšepe
Litaba
- Tafole ea lijo tse nang le tšepe e ngata
- Malebela a ho ntlafatsa ho monya tšepe
- Tlhokahalo ea letsatsi le letsatsi ea tšepe
Iron ke diminerale ea bohlokoa bakeng sa sebopeho sa lisele tsa mali mme e thusa ho tsamaisa oksijene. Kahoo, ha tšepe e haella, motho o hlahisa matšoao a kang mokhathala, bofokoli, ho hloka matla le bothata ba ho tsepamisa mohopolo.
Diminerale ena e bohlokoa maemong ohle a bophelo mme e tlameha ho jeoa khafetsa, empa hoa hlokahala ho eketsa ts'ebeliso ea eona nakong ea bokhachane le botsofaling, nako eo ho nang le tlhoko e kholo ea tšepe 'meleng. Mehlala e metle ea lijo tse nang le tšepe e ngata ke nama e khubelu, linaoa tse ntšo le bohobe ba harese.
Ho na le mefuta ea 2 ea tšepe, tšepe ea heme: e teng nameng e khubelu, le tšepe e seng heme e teng meroho. Tshepe e teng nameng e ananeloa hamolemo, ha tšepe ea meroho e hloka ts'ebeliso ea mohloli oa vithamine C ho ba le monko o betere.
Tafole ea lijo tse nang le tšepe e ngata
Tafole ke ena e nang le lijo tse nang le tšepe e ngata e arotsoeng ke mehloli ea liphoofolo le meroho.
| Palo ea tšepe lijong tsa tlhaho ea liphoofolo ka 100 g | |
| Lijo tsa leoatle tse nang le mouoane | 22 mg |
| Sebete sa kana se phehiloeng | 8.5 mg ,. |
| Li-oyster tse phehiloeng | 8.5 mg ,. |
| Sebete se phehiloeng sa Turkey | 7.8 mg |
| Sebete sa khomo se halikiloeng | 5.8 mg |
| Khoho ea lehe la kana | 5.5 mg |
| Khomo ea khomo | 3.6 mg |
| Tuna e ncha e halikiloeng | 2.3 mg |
| Lehe lohle la kana | 2.1 mg |
| nku | 1.8 mg |
| Litlhapi tse halikiloeng | 1.3 mg |
| Tuna ea makotikoting | 1.3 mg |
Tshepe e teng lijong tse tsoang mehloling ea liphoofolo, e na le monyako oa tšepe maemong a mala ho tloha lipakeng tsa 20 ho isa ho 30% ea liminerale tsohle tse kenngoeng.
| Palo ea tšepe lijong tsa semela se tsoang ho 100 g | |
| Peo ea Mokopu | 14.9 mg |
| Pistachio | 6.8 mg |
| Cocoa phofo | 5.8 mg |
| Liapolekose tse omisitsoeng | 5.8 mg |
| Tofu | 5.4 mg |
| Peo ea soneblomo | 5.1 mg |
| Feta morara | 4.8 mg |
| Kokonate e omisitsoeng | 3.6 mg |
| Nate | 2.6 mg |
| Linaoa tse tšoeu tse phehiloeng | 2,5 mg |
| Sipinake se sa tsoakoang | 2.4 mg |
| Peanut | 2.2 mg |
| Li-chickpea tse phehiloeng | 2.1 mg |
Linaoa tse ntšo tse phehiloeng | 1.5 mg |
| Lensisi tse phehiloeng | 1.5 mg |
| Linaoa tse tala | 1.4 mg |
| Mokopu o besitsoeng | 1.3 mg |
| Li-oats tse phuthetsoeng | 1.3 mg |
| Lierekisi tse phehiloeng | 1.1 mg |
| Beet e tala | 0.8 mg |
| Strawberry | 0.8 mg |
| Broccoli e phehiloeng | 0.5 mg ,. |
| Blackberry | 0.6 mg |
| Banana | 0.4 mg |
| Chard | 0.3 mg |
| Avocado | 0.3 mg |
| cheri | 0.3 mg |
Ha tšepe e le teng lijong tsa semela e lumella ho monya tšepe e ka bang 5% ea tšepe eo ba nang le eona. Ka lebaka lena ho bohlokoa ho li ja hammoho le lijo tse nang le vithamine C e ngata, joalo ka lilamunu, liphaenapole, fragole le pelepele, hobane e rata ho monya diminerale ena ka maleng.
Bona malebela a mang ho malebela a 3 a ho folisa khaello ea mali kapa ho shebella video:
Malebela a ho ntlafatsa ho monya tšepe
Ntle le lijo tse nang le tšepe e ngata bakeng sa phokolo ea mali, ho bohlokoa hape ho latela malebela a mang a ho ja a joalo ka:
- Qoba ho ja lijo tse nang le calcium ka lijo tsa mantlha, joalo ka yogurt, pudding, lebese kapa chisi hobane calcium ke inhibitor ea tlhaho ea ho monya tšepe;
- Qoba ho ja lijo tse felletseng lijong tsa mots'eare le lijong tsa mantsiboea, joalo ka ha li-phytate li le teng ka har'a lijo-thollo le likhoele tsa lijo tse felletseng, li fokotsa ts'ebetso ea ho monya tšepe e teng lijong;
- Qoba ho ja lipompong, veine e khubelu, chokolete le litlama tse ling ho etsa tee, hobane li na le li-polyphenols le li-phytates, tse thibelang ho monya tšepe;
- Ho pheha ka pane ea tšepe ke mokhoa oa ho eketsa palo ea tšepe lijong tse futsanehileng, joalo ka raese, mohlala.
Ho kopanya litholoana le meroho ka har'a moro hape e ka ba mokhoa o motle oa ho matlafatsa phepo ea tšepe. Li-diresepe tse peli tse ntle tse nang le tšepe ke lero la phaenapole ho blender e nang le parsley e ncha le steak ea sebete. Ithute haholoanyane litholoana tse ruileng ka Iron.
Tlhokahalo ea letsatsi le letsatsi ea tšepe
Tlhokahalo ea letsatsi le letsatsi ea tšepe, joalo ka ha ho bonts'itsoe tafoleng, e fapana ho latela lilemo le bong, joalo ka ha basali ba na le tlhoko e kholo ea tšepe ho feta banna, haholo nakong ea bokhachane.
| Mefuta ea lilemo | Tlhokahalo ea Letsatsi le Letsatsi ea Iron |
| Masea: likhoeli tse 7-12 | 11 mg |
| Bana: lilemo tse 1-3 | 7 mg |
| Bana: lilemo tse 4-8 | 10 mg |
| Bashemane le Banana: Ba lilemo li 9-13 | 8 mg |
| Bashemane: lilemo tse 14-18 | 11 mg |
| Banana: lilemo tse 14-18 | 15 mg |
| Banna:> Lilemo tse 19 | 8 mg |
| Basali: lilemo tse 19-50 | 18 mg |
| Basali:> lilemo tse 50 | 8 mg |
| Boimana | 27 mg |
| Bo-mme ba baoki: <lilemo tse 18 | 10 mg |
| Bo-mme ba baoki:> Lilemo tse 19 | 9 mg |
Litlhoko tsa letsatsi le letsatsi tsa tšepe li eketseha nakong ea bokhachane hobane mali a mangata 'meleng oa eketseha, kahoo tšepe ea hlokahala ho hlahisa lisele tse ngata tsa mali, joalo ka ha tšepe e hlokahala bakeng sa kholo ea lesea le placenta.Ho kopana le litlhoko tsa tšepe nakong ea bokhachane ho bohlokoa haholo, empa tlatsetso ea tšepe e kanna ea hlokahala nakong ea bokhachane, e lokelang ho eletsoa ke ngaka kamehla.
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