6 Limatlafatsi tsa Bohlokoa le Hobaneng 'Mele oa Hao o li Hloka

Litaba

• 1. Liprotheine
• Mehloli e phetseng hantle
• 2. Li-carbohydrate
• Mehloli e phetseng hantle
• 3. Mafura
• Mehloli e phetseng hantle
• 4. Li-vithamine
• Mehloli e phetseng hantle
• 5. Liminerale
• 6. Metsi
• Mehloli e phetseng hantle
• Tsa Tsau-tsau

Limatlafatsi tsa bohlokoa

Limatlafatsi tsa bohlokoa ke metsoako eo 'mele o ke keng oa e etsa kapa oa sitoa ho e etsa ka bongata bo lekaneng. Ho ea ka, limatlafatsi tsena li tlameha ho tsoa lijong, 'me li bohlokoa bakeng sa thibelo ea mafu, kholo le bophelo bo botle.

Le ha ho na le limatlafatsi tse ngata tsa bohlokoa, li ka aroloa ka mekhahlelo e 'meli: li-macronutrients le micronutrients.

Li-macronutrients li jeoa ka bongata 'me li kenyelletsa likarolo tsa mantlha tsa lijo tsa hau - protheine, lik'habohaedreite le mafura - tse fang mmele oa hau matla.

Li-vithamine le liminerale ke li-micronutrients, mme litekanyetso tse nyane li ea hole. Ho na le lihlopha tse tšeletseng tsa mantlha tsa li-micronutrients le macronutrients tsa bohlokoa.

1. Liprotheine

Liprotheine li na le nako ea tsona, eseng feela sechabeng sa boithapollo. Empa hype kaofela ke ka lebaka le utloahalang. Liprotheine li bohlokoa molemong oa bophelo bo botle.

Liprotheine li fana ka litene tsa mmele, eseng feela bakeng sa mesifa. Sele e 'ngoe le e' ngoe, ho tloha masapong ho ea letlalo ho isa moriri, e na le protheine.

Karolo e tšosang ea 16 lekholong ea boima ba 'mele ea motho ea tloaelehileng e tsoa liprotheine. Liprotheine li sebelisoa haholo bakeng sa kholo, bophelo bo botle le tlhokomelo ea 'mele.

Lihormone tsohle tsa hau, lithibela-mafu le lintho tse ling tsa bohlokoa li entsoe ka protheine. Liprotheine ha li sebelisetsoe ho fepa 'mele ntle le haeba ho hlokahala.

Liprotheine li entsoe ka li-amino acid tse fapaneng. Le ha 'mele o ka iketsetsa amino acid ka bo oona, ho na le li-amino acid tse ngata tsa bohlokoa tse ka tsoang lijong feela. U hloka li-amino acid tse fapaneng hore 'mele oa hau o sebetse hantle.

Litaba tse monate ke hore ha ho hlokahale hore u je li-amino acid tsohle ka nako e le 'ngoe. 'Mele oa hau o ka etsa liprotheine tse felletseng ho tsoa lijong tseo u li jang letsatsi lohle.

Mehloli e phetseng hantle

Ha nama, tlhapi le mahe e le mehloli e metle ea li-amino acid, u ka fumana liprotheine tse tsoang mehloling ea limela tse kang linaoa, soya, linate le lithollo tse ling. Hantle hore na o hloka protheine e kae letsatsi le letsatsi ho latela maemo a fapaneng ho kenyeletsoa le hore na o mafolofolo hakae, le lilemo tsa hau.

Ho sa tsotelehe botumo bo ntseng bo eketseha ba lijo tse nang le protheine e ngata, ha ho so be le lithuto tse lekaneng ho paka hore li phetse hantle kapa li ka susumetsa tahlehelo ea boima, ho latela Mayo Clinic.

2. Li-carbohydrate

Se ke oa lumella mohopolo o tlase oa carb hore o u thetse. Li-carbohydrate lia hlokahala bakeng sa 'mele o phetseng hantle. Li-carbs li fepa 'mele oa hau, haholo-holo methapo ea methapo le boko, hape li itšireletsa khahlanong le mafu, ho latela Mayo Clinic.

Likhabohaedreite li lokela ho etsa karolo ea 45 ho ea ho 65 lekholong ea likhalori tsa hau tsa letsatsi le letsatsi, ho latela.

Mehloli e phetseng hantle

Pele o fihlella bohobe bo tšoeu kapa bijoux, hopola hore mofuta oa carb eo o e jang oa bohlokoa. Li-carb tse ling li phetse hantle ho feta tse ling. Khetha lijo-thollo, linaoa le meroho le litholoana tse nang le faeba ho fapana le lithollo le lihlahisoa tse nang le tsoekere.

3. Mafura

Hangata mafura a fumana rap e mpe, empa lipatlisiso tsa morao-rao li bontšitse hore mafura a phetseng hantle ke karolo ea bohlokoa ea phepo e nepahetseng.

Ho latela Sekolo sa Bongaka sa Harvard, mafura a tšehetsa mesebetsi e mengata ea 'mele oa hau e kang ho monya vithamine le diminerale, ho hoamisa mali, ho aha lisele le ho sisinyeha ha mesifa.

E, mafura a na le lik'hilojule tse ngata, empa li-calories ke mohloli oa bohlokoa oa 'mele oa hau.

Litlhahiso li khothalletsa hore liperesente tse 20 ho isa ho tse 35 tsa likhalori tsa hau tsa letsatsi le letsatsi li tsoa mafura, empa maikutlo a fana ka maikutlo a ho li boloka ka tlase ho liperesente tse 30 tsa likhalori tsa hau.

Ho kenyelletsa mafura a phetseng hantle lijong tsa hau ho ka u thusa ho leka-lekanya tsoekere ea mali, ho fokotsa menyetla ea lefu la pelo le mofuta oa 2 lefu la tsoekere, le ho ntlafatsa ts'ebetso ea kelello ea hau. Hape ke li-anti-inflammatories tse matla, 'me li ka fokotsa menyetla ea hau ea ramatiki, mofetše le lefu la Alzheimer.

Mehloli e phetseng hantle

Mafura a sa tsebahaleng ka ho fetesisa ke omega-3 le omega-6 fatty acids. Mafura a sa silafatsoang a bohlokoa 'meleng oa hau kaha a fana ka mafura a bohlokoa ao' mele oa hau o ke keng oa a etsa. U ka fumana mafura ana a phetseng hantle ka linate, lipeo, litlhapi le lioli tsa meroho (joalo ka mohloaare, avocado le folaxe). Oli ea coconut e fana ka mafura a ipapisang le limela ka mokhoa oa li-triglycerides tse mahareng tse fanang ka melemo ea bophelo bo botle joalo ka ts'ebeliso e potlakileng ea litho joalo ka mafura le taolo ea takatso ea lijo.

Qoba mafura a trans mme u lekanyetse ho ja mafura a liphoofolo a khotsofatsang joalo ka botoro, chisi, nama e khubelu le ice cream.

4. Li-vithamine

Li-vithamine li bohlokoa bakeng sa ho thibela mafu le ho lula u phetse hantle. 'Mele o hloka li-micronutrients tsena ho ts'ehetsa mesebetsi ea ona. Ho na le livithamini tse 13 tsa bohlokoa tseo 'mele o hlokang ho li sebetsa hantle, ho kenyeletsoa le livithamini A, C, B₆, le D.

Vithamine e 'ngoe le e' ngoe e bapala karolo ea bohlokoa 'meleng,' me ho se fumane e lekaneng ho ka baka mathata a bophelo le mafu. Ma-Amerika a mangata ha a na livithamini tse ngata tse hlokahalang. Li-vithamine li bohlokoa bakeng sa pono e ntle, letlalo le masapo.

Li-vithamine li ka theola menyetla ea ho tšoaroa ke kankere ea matšoafo le ea senya, 'me ke li-antioxidants tse matla. Li-vithamine tse kang vithamine C li matlafatsa sesole sa 'mele' me li thusa 'mele ho fola.

Mehloli e phetseng hantle

Haeba u ja lijo tse fapaneng, tse leka-lekaneng tse tletseng meroho le litholoana, 'me u na le tšilo ea lijo e tloaelehileng e phetseng hantle e phetseng hantle, ho ka etsahala hore ha ho hlokahale hore u nke li-supplement tsa vithamine.

5. Liminerale

Joalo ka livithamini, liminerale li thusa ho tšehetsa 'mele. Li bohlokoa mesebetsing e mengata ea 'mele, ho kenyelletsa ho aha masapo le meno a matla, ho laola metabolism ea hau, le ho lula o nosetsoa hantle. Tse ling tsa liminerale tse tloaelehileng ke calcium, iron le zinc.

Ntle le ho matlafatsa masapo, calcium e thusa ka phetiso ea matšoao a methapo, ho boloka khatello ea mali e phetseng hantle, le ho honyela ha mesifa le boikhathollo. Iron e tšehetsa lisele tsa hau tse khubelu tsa mali le popo ea lihormone, ha zinc e matlafatsa sesole sa hau sa 'mele le pholiso ea maqeba.

6. Metsi

U ka qeta libeke u sa je, empa u ke ke ua lula nako e fetang matsatsi a 'maloa u se na metsi. Metsi a bohlokoa haholo bakeng sa sistimi e ngoe le e ngoe 'meleng oa hau. Hape ke ntho ea mantlha eo u entsoeng ka eona. Hoo e ka bang karolo ea 62 lekholong ea boima ba 'mele oa hao ke metsi.

Metsi a ntlafatsa tšebetso ea boko le maikutlo a hau. E sebetsa e le ntho e nyarosang le setlolo 'meleng. E boetse e thusa ho ntša chefo, ho isa limatlafatsi liseleng, ho fa 'mele metsi le ho thibela ho sokela.

Le ho felloa ke metsi 'meleng hantle ho ka etsa hore u ikutloe u khathetse' me ho u sitise.

Mehloli e phetseng hantle

Ha ho hlokahale hore u keke metsi hore u lule u le metsi. Litholoana le meroho le tsona e ka ba mohloli o motle. Lijoe ka spinach kapa lehapu ho lula u le metsi.

Mokhoa o motle oa ho tseba hore na o na le metsi a lekaneng ke 'mala le molumo oa moroto oa hau. Haeba moroto oa hau o sa lule o le mosehla khafetsa kapa o batla o sa hlaka, o hloka metsi a mangata.

Tsa Tsau-tsau

Ho ja lijo tse fapaneng tse tletseng litholoana, meroho, liprotheine tse phetseng hantle le mafura, le lithollo ke tsela e molemohali ea ho fumana tse lekaneng tsa limatlafatsi tsena tse tšeletseng hammoho le sehlopha sa bohlokoa sa li-phytonutrients - lik'hemik'hale tse molemo tsa limela tse mebala-bala tse thibelang maloetse. Li-micronutrients tsena le li-macronutrients li bohlokoa molemong oa hore 'mele oa hau o sebetse hantle le ho lula o phetse hantle.