Melemo e 5 e makatsang ea bophelo bo botle ba ho ja litlhapi
Litaba
- 1. Fana ka liprotheine 'meleng
- 2. Thibela lefu la pelo
- 3. Ntlafatsa mohopolo le ho thibela Alzheimer's
- 4. Fokotsa matšoao a ramatiki
- 5. Fana ka vithamine D
- Tlhahisoleseling ea phepo e nepahetseng bakeng sa mefuta e meng ea litlhapi
- Melemo ea ho ja litlhapi tse tala
- Ke litlhapi tsa mofuta ofe tseo u ka li jang nakong ea bokhachane?
Ho kenyelletsa litlhapi khafetsa lijong ho tlisa melemo e kang ho ntlafatsa mohopolo, ho tsepamisa mohopolo, ho thibela lefu la pelo le methapo le ho fokotsa ho ruruha. Ntle le moo, ho ja litlhapi ho thusa ho fokotsa boima ba 'mele, hobane hangata ke mehloli ea liprotheine tse nang le likhalori tse fokolang ho feta nama e khubelu le kana, e ratang lijo tsa boima ba' mele.
Ho fumana melemo ena, o lokela ho ja litlhapi bonyane makhetlo a 3 ka beke, ho bohlokoa ho hopola hore ho loketse ho ja litlhapi letsatsi le leng le le leng. Mona ke melemo e mehlano e phahameng ea litlhapi:
1. Fana ka liprotheine 'meleng
Litlhapi ke mehloli e metle ea liprotheine mme li ka sebelisoa ho nkela nama le khoho lijong. Liprotheine ke limatlafatsi tsa bohlokoa bakeng sa ho thehwa ha mesifa ea boima, moriri, letlalo, lisele le sesole sa 'mele, e le phepo ea bohlokoa bakeng sa bophelo bo botle.
Litlhapi tse itsetlehileng joalo ka bass ea leoatle, li-grouper le li-sole ke mehloli e fokolang ea liprotheine, ha litlhapi tse mafura joalo ka salmon, tuna le sardine li na le likhalori tse ngata.
2. Thibela lefu la pelo
Litlhapi ke mehloli ea mafura a matle, haholo-holo a tsoang metsing a letsoai, joalo ka tuna, sardine le salmon, kaha a ruile omega-3, phepo e fumanehang metsing a tebileng a leoatle.
Omega-3 e sebetsa 'meleng ka ho fokotsa k'holeseterole e mpe le ho eketsa k'holeseterole e ntle, ntle le ho fokotsa ho ruruha le ho ntlafatsa sesole sa' mele. Kahoo, tšebeliso ea litlhapi e fokotsa menyetla ea mafu a pelo le methapo a kang atherosclerosis le lefu la pelo, ntle le ho thibela mathata a mang, joalo ka stroke.
3. Ntlafatsa mohopolo le ho thibela Alzheimer's
Ho ja litlhapi khafetsa ho thibela tahlehelo ea lintho tse bohlooho bokong, bo hokahantsoeng le ho hlaha ha mafu a holofatsang joalo ka lefu la Alzheimer's. Molemo ona o hokahantsoe le boteng ba omega-3 le limatlafatsi tse kang calcium le phosphorus, tse bohlokoa bakeng sa phetisetso ea tšusumetso ea methapo.
4. Fokotsa matšoao a ramatiki
Litlhapi tse ruileng ka omega-3s, joalo ka salmon, tuna le mackerel, li thusa ho imolla matšoao a ramatiki ka ho ba le thepa e khahlanong le ho ruruha. Ka ho eketsa maemo a omega-3 'meleng, ho ruruha manonyeletso hoa fokotseha' me bohloko boa fokotseha. Molemo ona o ka fumaneha hape ka ho sebelisa li-supplement ka oli ea tlhapi kapa omega-3, empa ho bohlokoa ho totobatsa hore ts'ebeliso ea lijo tsa tlhaho e ntlafatsa melemo ea limatlafatsi tsa eona.
5. Fana ka vithamine D
Litlhapi ke mehloli e metle ka ho fetisisa ea vithamine D lijong, haholo-holo litlhapi tse mafura, kaha vithamine ena e bolokoa mafura lijong. Vithamine D e sebetsa joalo ka hormone ea steroid 'meleng, e bohlokoa ho thibela mathata a kang lefu la tsoekere, ho hloka thari, mofetše le mathata a pelo.
Ho phaella moo, vithamine D e eketsa ho kenngoa ha calcium ka maleng, ho thusa ho thibela lefu la ho fokola ha masapo, haholo-holo ka mor'a ho khaotsa ho ilela khoeli.
Tlhahisoleseling ea phepo e nepahetseng bakeng sa mefuta e meng ea litlhapi
Tafole e latelang e bonts'a palo ea likhalori, mafura le liprotheine bakeng sa 100 g ea litlhapi, e li arola ka mekhahlelo e 2: litlhapi tse otileng le tse mafura.
| Lik'halori | Mafura | Liprotheine | |
| Litlhapi tse sekameng | |||
| Cod | 73,8 | 0,20 g | 18.00 g |
| E soeufatsa | 96,5 | 2.75 g | 17.94 g |
| Corvina | 100 | 1,20 g | 20.80 g |
| Khauta | 80 | 0,50 g | 18.30 g |
| Sehlopha | 87 | 1,21 g | 18.03 g |
| Serethe | 87 | 0,50 g | 19.00 g |
| Hake | 97 | 1,30 g | 20.00 g |
| Lihlapi | 72 | 0,30 g | 17.20 g |
| Cherne | 81,4 | 0,38 g | 19.90 g |
| Trout | 89,3 | 1,67 g | 18.49 g |
| mokoko | 109 | 2.70 g | 19.90 g |
| Ho noa ha leoatle | 97 | 1,30 g | 20.00 g |
| Litlhapi tse mafura | |||
| Litlhapi tsa tuna | 146 | 5.20 g | 24.8 g |
| Mackerel | 138,7 | 7.10 g | 18.7 g |
| Mullet | 173 | 8,96 g | 22.87 g |
| Salemone | 211 | 13.40 g | 22.50 g |
| Saratintsí | 124 | 5.40 g | 17.70 g |
| Catfish | 178,2 | 11.40 g | 18.90 g |
| Dogfish | 129 | 5.40 g | 18.80 g |
Ho bohlokoa ho hopola hore se setle ke ho pheha litlhapi ka oli ea mohloaare ka ontong, kapa ho etsa litokisetso tse halikiloeng kapa tse phehiloeng, hammoho le meroho ho eketsa boleng ba phepo ea lijo. Sheba malebela ana video e latelang:
Melemo ea ho ja litlhapi tse tala
Melemo ea ho ja litlhapi tse tala ke ho fokotsa kotsi ea lefu la pelo, ho kenya letsoho kholong ea boko, ho nchafatsa lisele tsa methapo, ho thusa ho theha lisele, ho thibela lefu la masapo le ho loants'a khaello ea mali ka lebaka la monono oa omega 3, liprotheine, vithamine D, calcium, tšepe le vithamine B12. Bona: mabaka a 3 a ho ja sushi.
Lijo life kapa life tse nang le mocheso li lahleheloa ke limatlafatsi, empa tlhapi e na le melemo ea eona haholo-holo limatlafatsi tse sa senyeheng ke mocheso 'me, ka hona, melemo e lula e le tala le ha e phehiloe.
Ke litlhapi tsa mofuta ofe tseo u ka li jang nakong ea bokhachane?
Ho ja litlhapi nakong ea bokhachane ho phetse hantle, empa basali ba bakhachane ba lokela ho khetha litlhapi tse phehiloeng eseng tse tala hobane tlhapi e tala ke lijo tse senyehang le tse silafatsang habonolo, hape li ka baka chefo ea lijo. Ntle le moo, lijo tse ling tse tala le tsona li ka silafala mme tsa baka lefu le bitsoang toxoplasmosis, le bakang likoli ha ho etsoa lesea.
Bakhachane le bona ba lokela ho qoba litlhapi tse kang catfish, tuna le guinea fowl, kaha ba na le kotsi e kholo ea ts'ilafalo ea tšepe e boima joalo ka mercury, e sitisang kholo e phetseng hantle ea lesea. Fumana lintlha tse ling mabapi le mefuta ea litlhapi eo mokhachane a lokelang ho e qoba.
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