Lijo tse Molemohali tsa Bophelo bo Botle Bakeng sa Masapo a Matla

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Oli ea mohloaare e ka ’na ea tsebahala haholo ka melemo ea eona ea bophelo bo botle ba pelo, empa mafura a monounsaturated a ka boela a sireletsa khahlanong le mofetše oa matsoele, a ntlafatsa bophelo bo botle ba boko, ’me a kokobetsa moriri, letlalo le manala. Hona joale, lijo tse nang le oli e ngata ea mohloaare li ka matlafatsa bophelo ba hao ka lebaka le leng: Ho bonahala eka li thusa ho matlafatsa masapo, ho ea ka phuputso e ncha.

Sehlopha sa bafuputsi ba Masepanishe se ile sa hlahloba banna ba 127 ba pakeng tsa lilemo tse 55 le 80. Banna ba neng ba ja lijo tsa Mediterranean tse nonneng ka oli ea mohloaare ba ile ba bontša tekanyo e phahameng ea osteocalcin maling a bona, e leng letšoao le tsebahalang la masapo a matla le a phetseng hantle; Independent e tlaleha.

"Ho kenngoa ha oli ea mohloaare ho amana le ho thibela lefu la ho fokola ha masapo mefuteng ea liteko le ea in vitro," mongoli ea ka sehloohong José Manuel Fernández-Real, M.D., Ph.D., o boletse polelong. "Ena ke thuto ea pele e entsoeng ka mokhoa o sa reroang e bontšang hore oli ea mohloaare e boloka lesapo, bonyane joalokaha e hlalosoa ke ho potoloha matšoao a masapo, ho batho."

Lipatlisiso tsa pejana li bontšitse hore oli ea mohloaare e ka sireletsa khahlanong le lefu la masapo, ho ea ka Ea Ikemetseng, 'me lefu la masapo hangata ha le hlahe hangata linaheng tsa Mediterranean ha le bapisoa le linaha tsohle tsa Europe.

Seo se boletse, liphuputso ha li bolele hore ke nako ea ho fetola khalase ea lebese bakeng sa likhaba tse 'maloa tsa oli ea mohloaare.

"Ha e nke sebaka sa calcium le vithamine D lijong," Keith-Thomas Ayoob, setsebi sa phepo le moprofesa Albert Einstein College of Medicine, o bolelletse ABC News. "Empa ho kenyelletsa tsohle tse tharo, le boikoetliso bo tloaelehileng, li bonts'a ts'episo e le tsela e molemohali ea ho netefatsa bophelo bo botle ba masapo."

Lebese (le yogurt le chisi) hase eona feela tsela ea ho boloka skeleton ea hau e le matla. Mona ke lijo tse ling tse phetseng hantle tse amanang le bophelo bo botle ba masapo:

1. Soy: Lijo tsa soya li na le protheine e ngata, ha li na lebese mekhoa ea ho matlafatsa phepo ea hau ea calcium. Motho e moholo ea tloaelehileng o hloka limiligrama tse ka bang 1 000 tsa phepo ena ea bohlokoa letsatsi ka leng. Senoelo sa halofo sa tofu se nang le khalsiamo (ha se lihlahisoa tsohle tse lokiselitsoeng ka tsela ena, CookingLight.com e supa) e na le liperesente tse 25 tsa seo. Senoelo sa linaoa se na le li-milligrams tse 261 tsa calcium, le limiligrama tse 108 tsa magnesium.

2. Litlhapi tse mafura: Lebese, chisi, yogurt le tofu li ke ke tsa u tsoela molemo haholo ntle le tekanyo ea letsatsi le letsatsi ea vithamine D, e thusang 'mele ho monya calcium. Boholo ba batho ba baholo ba hloka li-unit tsa machaba tsa 600 (IU) tsa vithamine D letsatsi ka leng, ho latela Mekhatlo ea Sechaba ea Bophelo. Lioache tse tharo tsa salmon ea sockeye ka nako e ka bang 450 IU, lekotikoti la sardine le na le 178 IU, 'me li-ounces tse tharo tsa tuna ea makotikoting e ka ba 70 IU.

3. Libanana: Libanana ke moepo oa khauta oa potasiamo o tsebahalang, empa hangata ha o etse lethathamo la lijo tsa masapo a phetseng hantle. Leha ho le joalo, ho 422 milligrams bakeng sa tholoana e mahareng, ha lia lokela ho hlokomolohuoa.

4. Litapole: Lipatlisiso tse ling li fana ka maikutlo a hore lijo tse nang le potasiamo e ngata li ka thibela ho fokotseha ha khalsiamo e bonoang lijong tse tloaelehileng tsa Bophirimela. Motho e moholo ea tloaelehileng o hloka limiligrama tse 4,700 tsa potasiamo ka letsatsi. Spud e mahareng e tsoekere e nang le letlalo e na le limiligrama tse 542 mme litapole tse tšoeu tse mahareng tse nang le letlalo li na le limiligrama tse 751.

5. Lialmonde: Linate tse kang oli ea mohloaare-li na le mafura a phetseng hantle le karolo ea lijo tse tloaelehileng tsa Mediterranean, le hoja thuto e ncha e fumane kamano e matla pakeng tsa masapo a phetseng hantle le lijo tse nang le oli ea mohloaare ho feta lijo tse nang le linate. Nako e le 'ngoe ea lialmonde li na le li-milligrams tse 80 tsa calcium, empa e boetse e na le li-milligrams tse ka bang 80 tsa magnesium, sebapali se seng sa bohlokoa bakeng sa masapo a matla. Karolelano ea batho ba baholo e hloka limiligrama tse 300 ho isa ho tse 400 ka letsatsi, ho latela NIH.

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