Lijo tsa meroho nakong ea bokhachane
Litaba
- Seo u ka se jang bakeng sa bokhachane bo phetseng hantle
- Nako ea ho tlatselletsa
- Malebela bakeng sa bokhachane bo phetseng hantle
Mokhachane eo e leng semela sa nama a ka ba le kemaro e tloaelehileng le e phetseng hantle, a ba le phepo e leka-lekaneng le e fapaneng, a ruileng limatlafatsi le likhalori tse khotsofatsang litlhoko tsa 'm'e le lesea.
Joalo ka boimana bofe kapa bofe, ho bohlokoa hore nakong ena e felehelletsoe ke ngaka le setsebi sa phepo e nepahetseng, ho qoba khaello ea livithamini le liminerale, joalo ka tšepe, vithamine B12 le vithamine D, tse fumanehang haholo nameng le tlhaping, tse bohlokoa molemong oa kholo ea ngoana, ka hona o qoba mathata a kang phokolo ea mali, boima ba 'mele bo tlaase le bokooa ba methapo ea kutlo.
Seo u ka se jang bakeng sa bokhachane bo phetseng hantle
Tafoleng e ka tlase ke livithamini le liminerale tsa mantlha tse bohlokoa molemong oa kholo ea lesea le bokhachane bo phetseng hantle, tlhoko ea hau ea letsatsi le letsatsi ke eng, le mathata afe a ka hlahang ha ho na le khaello:
| Metsoako | Mehloli ea lijo | Khothaletso ea letsatsi le letsatsi | Mathata ka lebaka la ho haella |
| Vithamine B9 (folic acid) | Sipinake, broccoli, k'habeche, asparagase, parsley, limela tsa brussels, linaoa, tamati. | 600 mcg / ka letsatsi | Spina bifida, kholofalo ea kholo, mathata a nts'etsopele ea methapo, boima ba 'mele bo tlase, lebotho la masapo. |
| Vithamine B12 (cobalamin) | Tabeng ea li-ovolactovegetarians ho a khonahala ho ja lihlahisoa tsa lebese, mahe le lijo tse matlafalitsoeng. Tabeng ea meroho e thata, tlatsetso e kanna ea hlokahala. | 2.6 mcg / letsatsi | Kholofalo ea kholo, boima ba 'mele bo fokolang, khaello ea mali, mathata a methapo. |
| Vithamine D | Tabeng ea ovolactovegetarian ho a khonahala ho ja lihlahisoa tsa lebese tse matlafalitsoeng le mahe. Tabeng ea meroho e thata, tlatsetso e kanna ea hlokahala. | 10 mcg / letsatsi | Osteomalacia en la madre nakong ea pelehi, boima ba 'mele bo tlaase, hypocalcemia ea lesea le eang ho lesea le enamel hypoplasia. |
| K'halsiamo | Tabeng ea ovolactovegetarian ho ka etsahala hore u je lihlahisoa tsa lebese. Tabeng ea meroho e thata feela u ka ja meroho e lefifi, sesame, peo ea sesame, linate kapa matokomane. | 1000 mg / ka letsatsi | Ho lieha kholo ea lesea le khatello ea meriana ea bakhachane. |
| Tšepe | E ka fumaneha ka meroho e joalo ka linaoa, lierekisi, li-chickpea, mahe (ovolactovegetarian), lijo-thollo tse matlafalitsoeng, bohobe bo felletseng ba lijo-thollo, meroho e makhasi a matala. Ho bohlokoa ho ja lijo tse nang le vithamine ea C e ngata e le hore tšepe e kenngoe ke mala. | 30 mg / letsatsi | Phokolo ea mali, ho hlaha pele ho nako le ho lieha ho holisa masea. |
| Zinki | E fumanoa haholo linaoa, le linate tsa Brazil. | 15 mg / letsatsi | Boima ba 'mele bo fokolang, khatello ea kelello ea bakhachane, kotsi e kholo ea lefu ho lesea le sa tsoa tsoaloa. |
| Omega 3 | Oli e tlatsitsoeng, peo ea flaxse, avocado, oli ea mohloaare e sa tsoaloang, linate, chia le litholoana tse omisitsoeng ka kakaretso. | 1400 mg / ka letsatsi | E amahanngoa le keketseho ea popelo ea popelo le ho pepa pele ho nako. |
Ho bohlokoa hape ho fokotsa ts'ebeliso ea letsoai le lihlahisoa tsa indasteri tse nang le sodium e ngata ho amohela khalsiamo ka maleng le ho qoba ho boloka metsi 'meleng.
Sheba video e latelang bakeng sa malebela a mang a tsoang ho setsebi sa phepo e nepahetseng:
Nako ea ho tlatselletsa
Tlhokahalo ea letsatsi le letsatsi bakeng sa livithamini le liminerale tsena e ka fapana ho latela hore na mokhachane o na le khaello ea phepo e nepahetseng kapa che. Kahoo ho bohlokoa ho ea ngakeng ho ea etsa liteko tsa laboratori ho bona hore na ho na le khaello ea phepo e nepahetseng.
Leha ho le joalo, maemong a mangata, ngaka e ka khothaletsa tlatsetso ea livithamini tsena ho thibela khaello ea phepo e nepahetseng nakong e tlang.
Malebela bakeng sa bokhachane bo phetseng hantle
Ho bohlokoa ho boloka lijo tse leka-lekaneng le tse fapaneng tse u lumellang ho fumana limatlafatsi tsohle tse hlokahalang bakeng sa bokhachane bo botle, likeletso tse ling ke tsena:
- Itloaetse ho ikoetlisa khafetsa le ka matla a tlase kapa a itekanetseng, joalo ka ho tsamaea kapa ho etsa boikoetliso ba metsi;
- Sebelisa metsi a 2 L kapa ho feta ka letsatsi;
- Ja lijo tse tharo tsa mantlha le li-snacks tse ling tse 2-3;
- Fokotsa ts'ebeliso ea kofi ho linoelo tse 2-3 ka letsatsi, kaha ke ntho e susumetsang e fetang ka har'a lesea;
- Laola boima ba 'mele, u be motle ho beha boima ba 0.5 kg ka beke;
- Qoba tšebeliso ea lintho tse tsoekere;
- Qoba ho ja chisi tse kang brie, camembert, roquefort le likhaba tsa meroho, kaha li ka ba le listeria;
- Qoba tšebeliso ea limela tse ling tsa tlhaho tse kang sinamone le rue. Bona li-tea tseo mokhachane a sa lokelang ho li noa;
- Se ke oa noa joala le lisakerete.
Lijo tsa batho ba sa jeng nama li ka ba le phepo e ntle methating eohle ea bophelo, ho kenyeletsoa le bokhachane, empa taolo ea bakhachane le setsibi le setsebi sa phepo e nepahetseng ho bohlokoa ho netefatsa bophelo bo botle ba lesea le ba mme.
Ho Bala Ka Ho Fetisisa
Mokhoa oa ho metha mocheso o sa sebetseng (Axillary)
