Melemo e 8 ea bophelo bo botle ba lehe le tafole ea phepo e nepahetseng
Litaba
Lehe le na le liprotheine tse ngata, livithamini A, DE le B complex, selenium, zinki, calcium le phosphorus, ho fana ka melemo e 'maloa ea bophelo bo botle joalo ka ho eketseha ha mesifa, ho ntlafatsa ts'ebetso ea sesole sa' mele le ho fokotsa ho monya k'holeseterole ka maleng.
Ho fumana melemo ea eona, ho kgothaletswa hore mahe a 3 ho isa ho a 7 a jewe ka beke, a tsebe ho ja palo e phahameng ea makhooa a mahe, moo liprotheine tsa bona li leng teng. Ntle le moo, ho bohlokoa ho hopola hore ho ja lehe le le leng ka letsatsi ha ho eketse k'holeseterole ebile ha ho kotsi bophelong ba pelo. Bona leseli le eketsehileng mabapi le palo e khothalletsoang ea lehe ka letsatsi.
Melemo e meholo
Melemo ea mantlha ea bophelo bo botle e amanang le ts'ebeliso ea mahe khafetsa ke:
- Ho eketsa mesifa, hobane ke mohloli o moholo oa liprotheine le livithamini tsa mofuta oa B, tse bohlokoa ho fa 'mele matla;
- Ho rata ho theola boima ba 'mele, hobane e na le liprotheine tse ngata ebile e thusa ho eketsa maikutlo a ho khora, e etsa hore likarolo tsa lijo li fokotsehe;
- Ho thibela mafu a kang mofets'e le ho ntlafatsa ts'ebetso ea sesole sa 'mele, kaha e na le li-antioxidants tse ngata tse kang livithamini A, D, E le B complex, li-amino acid tse kang tryptophan le tyrosine, le liminerale tse kang selenium le zinc;
- Fokotseha absorption ea k'holeseterole e ka mala, hobane e ruile ka lecithin, e sebetsang metabolism ea mafura. Ntle le moo, liphuputso tse ling li bonts'a hore ts'ebeliso ea mahe khafetsa e ka thusa ho eketsa maemo a cholesterol e ntle, HDL;
- Ho thibela botsofali pele ho nako, hobane e ruile ka selenium, zinki le livithamini A, D le E, tse sebetsang joalo ka li-antioxidants, tse thibelang tšenyo e mpe ea mahala liseleng;
- E loantša khaello ea mali, kaha e na le tšepe, vithamine B12 le folic acid, e leng limatlafatsi tsa bohlokoa tse lumellang ho thehoa ha lisele tse khubelu tsa mali;
- E boloka bophelo bo botle ba masapo, kaha e na le calcium le phosphorus e ngata, e thibela mafu a kang osteoporosis le osteopenia, ntle le ho hlokomela bophelo bo botle ba meno;
- E ntlafatsa mohopolo, ts'ebetso ea ts'ebeliso ea kelello le ho ithuta, kaha e ruile tryptophan, selenium le choline, ea ho qetela e le ntho e nkang karolo ho thehoeng ha acetylcholine, neurotransmitter ea bohlokoa bakeng sa ts'ebetso ea boko. Ntle le moo, liphuputso tse ling li bonts'a hore e ka thibela mafu a kang Alzheimer's mme ea amohela kholo ea methapo ea ngoana.
Lehe hangata le hanyetsanoa feela maemong a ho kula ho albin, e leng protheine e ka fumanoang ho makhooa a mahe.
Hlahloba melemo ena le melemo e meng ea lehe videong e latelang 'me u bone kamoo u ka etsang lijo tsa mahe kateng:
Tlhahisoleseling ea phepo e nepahetseng
Tafole e latelang e bonts'a phepo ea phepo ea lehe le le leng (60g) ho latela tsela eo lehe le lokisitsoeng ka eona:
| Likarolo ka lehe le le leng (60g) | Lehe le phehiloeng | Lehe le halikiloeng | Lehe le ntšitsoeng |
Lik'halori | 89.4 kcal | Lik'hilograma tse 116 | 90 kcal |
| Liprotheine | 8 g | 8.2 g | 7.8 g |
| Mafura | 6.48 g | 9.24 g | 6.54 g |
| Likhabohaedreite | 0 g | 0 g | 0 g |
| Cholesterol | 245 mg | 261 mg | 245 mg |
| Vithamine A | 102 mcg | 132.6 mcg | 102 mcg |
| Vithamine D | 1,02 mcg | 0.96 mcg | 0.96 mcg |
| Vithamine E | 1,38 mg ,. | 1.58 mg | 1,38 mg ,. |
| Vithamine B1 | 0,03 mg | 0,03 mg | 0,03 mg |
| Vithamine B2 | 0.21 mg | 0.20 mg | 0.20 mg |
| Vithamine B3 | 0,018 mg | 0,02 mg | 0,01 mg |
| Vithamine B6 | 0.21 mg | 0.20 mg | 0.21 mg |
| B12 vithamine | 0.3 mcg | 0.60 mcg | 0.36 mcg |
| Folates | 24 mcg | 22.2 mcg | 24 mcg |
| Potasiamo | 78 mg ,. | 84 mg | 72 mg ,. |
| K'halsiamo | 24 mg | 28.2 mg ,. | 25.2 mg |
| Phosphor | 114 mg | 114 mg | 108 mg ,. |
| Magnesiamo | 6.6 mg | 7.2 mg | 6 mg |
| Tšepe | 1,26 mg ,. | 1,32 mg | 1,26 mg ,. |
| Zinki | 0.78 mg | 0.84 mg | 0.78 mg |
| Selenium | 6.6 mcg | - | - |
Ntle le limatlafatsi tsena, lehe le na le choline e ngata, e nang le hoo e ka bang 477 mg lehe kaofela, 1.4 mg e tšoeu le 1400 mg ka yolk, phepo ena e amana ka kotloloho le ts'ebetso ea boko.
Ho bohlokoa ho bolela hore ho fumana melemo eohle e boletsoeng, lehe le tlameha ho ba karolo ea phepo e nepahetseng le e nepahetseng, 'me motho o tlameha ho khetha ho itokisa ka mafura a fokolang, joalo ka lehe mantle le lehe le halikiloeng, mohlala.
Lingoliloeng
Ramatiki ea fungal
