Na peo ea mokopu e ka u thusa ho theola boima ba 'mele?

Litaba

• E kanna ea ts'ehetsa tahlehelo ea boima ba 'mele
• Ho lekanyetsa ke senotlolo
• Mokhoa oa ho kenya peo ea mokopu lijong tsa hau
• Ntlha ea bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Peo ea mokopu, e ka natefisoang ka khetla ea eona e tšoeu kapa ntle le eona, ke lijo tse hlabosang le tse nang le limatlafatsi.

Liphuputso li bonts'a hore li fana ka melemo e 'maloa ea bophelo bo botle, joalo ka ho fokotsa maemo a tsoekere maling, ho ntlafatsa bophelo bo botle ba pelo, esita le ho fokotsa menyetla ea ho ba le mofetše o itseng (,,).

Batho ba bangata baa ipotsa hore na peo ea mokopu le eona e ka u thusa ho theola boima ba 'mele.

Sengoloa sena se hlahloba hore na peo ea mokopu e na le molemo oa ho theola boima ba 'mele, le malebela a ho a kenyelletsa lijong tsa hau.

E kanna ea ts'ehetsa tahlehelo ea boima ba 'mele

Peo ea mokopu e na le limatlafatsi tse ngata tse tsejoang ho ts'ehetsa boima ba 'mele, joalo ka fiber, protheine le mafura a mafura.

Phuputso e le 'ngoe ea likhoeli tse 6 ho batho ba baholo ba 345 lijong tse tlase tsa khalori e hlahlobile litlamorao tsa phepelo ea phepo ea boima ba' mele. E fumane hore ho ja fiber ho khothalletsa ho khomarela lijo le ho theola boima ba 'mele, ntle le likhalori kapa phepo efe kapa efe ().

Faeba e thusa ho eketsa maikutlo a botlalo, ho thibela ho ja haholo lipakeng tsa lijo tse ka lebisang boima ba 'mele kapa tsa thibela boima ba' mele ().

Litlhahiso tse fokolang tsa fiber bakeng sa batho ba baholo ho ts'ehetsa bophelo bo botle le tlhokomelo ea boima ba 'mele ke ligrama tse 19-38 ka letsatsi ().

Senoelo sa 1/2 (72-gram) sa peo ea mokopu le likhetla tsa bona li tlosoa se fana ka ligrama tse 5 tsa faeba, ha senoelo sa 1/2 (23-gram) se sebelisang likhetla se fana ka ligrama tse 1,5 ().

Protheine e boetse e tsejoa e bapala karolo e tšehetsang ho fokotsa boima ba 'mele, ho thusa ho ntlafatsa takatso ea lijo, ho thibela ho ja haholo, le ho khothaletsa maikutlo a botlalo (,).

Senoelo sa 1/2 (72-gram) se sebelisang peo ea mokopu ntle le khetla ea sona se fana ka ligrama tse 21 tsa protheine, mme kopi e le 1/2 (23-gram) e sebelisang lipeo ka likhetla tsa tsona e fana ka ligrama tse 7 ().

Ho lekanyetsa ke senotlolo

Le ha peo ea mokopu e le seneke se nang le phepo, se nang le litlheferetsi tse ngata tse ka thusang ho ts'ehetsa ho theola boima ba 'mele, ho bohlokoa ho hopola hore teka-tekano ke senotlolo ha ho tluoa tabeng ea ho ja lijo.

Joalo ka linate le lipeo tse ling, peo ea mokopu e na le matla a mangata, ho bolelang hore e na le likhalori le mafura a mangata ka boholo bo nyane bo sebeletsang.

Mohlala, 1/2 senoelo (ligrama tse 72) tsa peo ea mokopu le likhetla tsa tsona li tlositsoe li na le likhalori tse ka bang 415 le ligrama tse 35 tsa mafura ().

Haeba u ne u ka ja senoelo sa 1/2 (ligrama tse 23) tsa peo ea mokopu e nang le likhetla tsa eona, u ntse u ka fumana likhalori tse ka bang 130 le ligrama tse 11 tsa mafura ().

Ha ho tluoa ho eona, e-ba bonnete ba hore bongata ba lipeo tsa mokopu tseo u li jang li lumellana le lipheo tsa hau tsa khalori ea ho theola boima ba 'mele.

Le ha batho ba bang ba ka khona ho kenya senoelo sa 1/2 (ligrama tse 72) tsa peo ea mokopu lijong tsa bona, ba bang ba ka hloka ho itšireletsa ka boholo bo nyane ba ho sebeletsa.

Ho fokotsa likhalori tse eketsehileng le sodium, khetha lipeo tsa mokopu tse sa tsoakoang, tse nang le khetla kapa ntle le tsona, ho tlatselletsa hantle phepo e nepahetseng ea ho theola boima ba 'mele.

Peo ea mokopu e na le fiber, protheine le mafura a mangata a mangata, ao kaofela a ka bang le karolo e tšehetsang ho fokotsa boima ba 'mele le ho a hlokomela. Khetha peo e tala, e sa tšeloang letsoai ho fokotsa ho ja mafura, likhalori le sodium.

Mokhoa oa ho kenya peo ea mokopu lijong tsa hau

Peo ea mokopu e ka natefeloa ka bobeli ntle le khetla ea eona. Peo ea mokopu ntle le khetla ea tsona hangata e bitsoa pepitas mme e ka khetholloa ka ponahalo ea tsona e nyane, e tala.

Peo ea mokopu e ka natefeloa ka mekhoa e mengata, e kang:

• e tala kapa tseleng e iketselitsoeng
• e fafatsoa ka lisalate kapa waffles
• e besitsoeng ka hara dimafine kapa ka hodima bohobe
• e kopantsoe ka yogurt le oatmeal
• e kopantsoe le smoothies
• e kopantsoe le lijana tse futhumetseng tsa noodle kapa li-stir-fries
• ka holim'a toast ea avocado
• e kopantsoe ka motsoako oa lijo le tomoso ea phepo e nepahetseng, crumbs ea bohobe le linoko tsa ho etsa chisi ea "Parmesan" ea vegan

Hlokomela hore peo ea mokopu e na le phytic acid, e ka thibelang ho monya livithamini le liminerale tse ling.

Haeba u ja lipeo tsa mokopu khafetsa, nahana ka ho li halika kapa ho li inela le ho li hlahisa ho fokotsa bongata ba tsona ba phytic acid (,).

Peo ea mokopu e ka natefeloa e le tala ka ntle ho khetla ea eona kapa ntle le eona ebe ea eketsoa lijong tsa pasta, smoothies, yogurt le thepa e besitsoeng. Haeba u tšoenyehile ka phytic acid ea tsona, besitse kapa soak ebe u li hlahisa pele u ja.

Ntlha ea bohlokoa

Peo ea mokopu ke lijo tse phetseng hantle tse nang le limatlafatsi tse ka ts'ehetsang ho theola boima ba 'mele le lipheo tsa tlhokomelo, joalo ka protheine, faeba le mafura a mafura.

Joalo ka linate le lipeo tse ling, peo ea mokopu e na le mafura a mangata le palo ea lik'halori tšebeletsong e nyane, e leng ho etsang hore teka-tekano e be ea bohlokoa haeba o le lijong tse thibetsoeng khalori.

Ho tlatselletsa hantle phepo ea tahlehelo ea boima ba 'mele, khetha lipeo tsa mokopu tse sa tsoakoang tse nang le likhetla kapa ntle le tsona. Peo ena e ka eketsoa lijaneng tse 'maloa kapa ea jeoa ka botsona e le seneke se phelisang hantle.

Reka li-pepitas tse tala, tse sa tšeloang letsoai kapa peo ea mokopu inthaneteng.