Melemo e 10 e Ntle ea Bophelo ea Litlhapi

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Na u rata lijo tsa leoatleng, haholo-holo litlhapi? Haeba ho joalo, ho na le litaba tse monate ho uena! Ntle le ho natefeloa ke limenyemenye tsa litlhapi, joale u na le mabaka a 'maloa a bophelo bo botle a ho li sebelisa!

Litlhapi ke e 'ngoe ea lijo tse phetseng hantle ka ho fetisisa tse nang le melemo ea bophelo bo botle. E tletse limatlafatsi tsa bohlokoa le tsa bohlokoa tse kang protheine, vithamine D, calcium, phosphorus, ke mohloli o moholo oa liminerale tse kang tšepe, zinc, iodine, magnesium le potasiamo. Litlhapi ke e 'ngoe ea mehloli e metle ka ho fetisisa ea limatlafatsi tse kang omega-3 fatty acids. Tsena li thusa ho boloka 'mele oa hau o its'epe hape li thusa ho nts'etsopele ea' mele le ho ntlafatsa ts'ebetso ea ts'ebetso ea kelello ^[1] .

Tumelo ea khale ea setso libakeng tse ngata tsa lefats'e, ho kenyeletsoa India, e re batho ba lulang libakeng tse lebopong ba na le ho ba bohlale ho feta, ba phetse hantle 'meleng le letlalo le letle, hobane, lijo tsa bona tsa mantlha ke litlhapi ^[pedi] . Tumelo eo e kanna ea se be tšōmo feela, joalo ka ha lithuto tse ngata tsa lipatlisiso tsa mahlale li fumane hore litlhapi li na le melemo e makatsang ea bophelo bo botle.

Kenya litlhapi lijong tsa hau letsatsi le letsatsi 'me u kotule melemo ena e 10 ea bophelo bo botle hona joale.

Melemo ea bophelo bo botle ba ho ja litlhapi

Ho ja litlhapi ha ho ame feela letheka la hao, empa hape ho thusa mesebetsing e meng ea 'mele ho kenyelletsa kholo ea sebete, boko, jj, le ho laola boroko ba hau. Ho ja litlhapi letsatsi le letsatsi ho ka fokotsa menyetla ea mafu a mang, haholoholo a amanang le pelo ^{[3] [4] [5]} .

1. Thibela Alzheimer's

Phuputso e phatlalalitsoeng ho The Journal Of American Medical Association ka 2016, e boletse hore ho ja litlhapi khafetsa ho ntlafatsa taba e bohlooho ea boko ba motho e thibelang ho senyeha ka potlako ha lisele tsa boko le ho senyeha ha tšebetso ea boko nakong ea botsofali, ka hona ho thibela lefu la Alzheimer's.

2. Ho fokotsa kotsi ea lefu la pelo

Ho latela phuputso e phatlalalitsoeng ho American Journal Of Cardiology, ho ja litlhapi khafetsa ho ka fokotsa menyetla ea mafu a pelo haholo, joalo ka ha omega-3 fatty acid e fumanoang litlhaping e ka boloka pelo ea hau e phetse hantle ka ho fokotsa triglycerides, ho fokotsa ho koala mali le ho theola khatello ea mali.

3. O phekola khatello ea maikutlo

Ho ja litlhapi khafetsa ho ka thusa ho ntlafatsa li-hormone tsa serotonin bokong, tse ka alafang le ho fokotsa matšoao a amanang le khatello ea maikutlo. Ka mokhoa o ts'oanang, boteng ba omega-3 fatty acids le bona bo lumellana le molemo ona.

4. Ho matlafatsa bophelo ba mahlo

Li-omega-3 fatty acid tse litlhaping li tsejoa ho ntlafatsa bophelo ba mahlo, ka ho fepa mesifa le methapo ea mahlo ^[6] . Ts'ebeliso ea litlhapi khafetsa e ka thusa ho ntlafatsa pono ea hau le ho thibela ho qala ha mathata a amanang le pono.

5. E phekola ramatiki

Joalokaha ho boletsoe pejana, litlhapi li na le mafura a mangata a omega-3 a thusang 'mele oa hau ka litsela tse fapaneng. E bapala karolo ea bohlokoa ho fokotsa matšoao a ramatiki. Boteng ba vithamine E litlhaping le bona bo kenya letsoho molemong ona oa bophelo bo botle ^[7] .

6. Ho fokotsa kotsi ea mofetše

Ho ea ka phuputso e phatlalalitsoeng ho American Journal Of Clinical Nutrition, ho eketsa litlhapi lijong tsa hau letsatsi le letsatsi ho ka thusa ho theola menyetla ea mefuta e mengata ea mofets'e joalo ka mofets'e oa colon, kankere ea molomo, kankere ea 'metso, kankere ea pancreatic jj. omega-3 fatty acids ka litlhaping e ka thibela ho ikatisa ho sa tloaelehang ha lisele tse nang le mofetše ^[8] .

7. E ntlafatsa boleng ba boroko

Ho sebelisa litlhapi khafetsa ho thusa ho ntlafatsa nako ea hau ea boroko ^[9] . Liphuputso tse fapaneng li tšehelitse taba ea hore ts'ebeliso e eketsehileng ea litlhapi e ntlafalitse boleng ba boroko ho batho ba bangata. Ke ka lebaka la ho ba le vithamine D e ngata, e thusang ho robala hantle.

8. E fokotsa k'holeseterole

Litlhapi tse nang le omega-3 fatty acids tse thusang ho theola li-cholesterol tsa LDL (tse mpe) 'meleng. Li-omega-3 fatty acids tse litlhaping li tsejoa ho thusa ho fokotsa maemo a k'holeseterole le ho thibela k'holeseterole ho theha 'meleng ^{[10] [8]} .

9. Thibela mafu autoimmune

Boithuto bo fapaneng bo bontšitse hore, ho ja litlhapi tse mafura letsatsi le letsatsi ho ka thusa ho thibela mafu a itšireletsang mafung a kang lefu la tsoekere la mofuta oa 1. Lithaba tse ngata tsa vithamine D tse fumanoang litlhaping li thusa ho itšireletsa mafung le ts'oaetso ea tsoekere ^{[leshome le motso o mong]} .

10. E thibela matšoao a PMS

Basali ba nang le matšoao a ho ilela khoeli ba lokela ho kenyelletsa litlhapi lijong tsa bona khafetsa. Ke ka lebaka la boteng ba omega-3 fatty acids e thibelang matšoao hore a hlahe ^[12] .

Li-Recipes tsa Litlhapi tse phetseng hantle

1. Salmon ea Zesty e nang le li-beet tse halikiloeng le spinach

Lisebelisoa ^[13]

• Li-beetroots tse nyane tse ncha tse ka bang 200g
• 1 tsp peo ea coriander, e sithabetseng habobebe
• 2 salemone e se nang letlalo
• 2 & frac12 lilamunu tse nyane, zest ea 1 le lero la halofo
• 3 tbsp peo ea mokopu
• 1 konofolo clove
• 1 eiee e khubelu, e khabeloa hantle
• Makhasi a mane a letsoho la sepinach
• 1 avocado, e teteaneng
• 1 tbsp oli ea mohloaare

Litsela

• Ovine ea mocheso ho fihlela ho 180 ° C.
• Khaola li-beetroots kahare ebe u li akhela ka oli ea 1/2 tbsp le peo ea coriander.
• Eketsa linako tse ling tsa ho natefisa ebe u phuthela joalo ka sephutheloana ka letlapeng le leholo la foil.
• Bake metsotso e 45.
• Kenya salmon, khase ea lamunu ebe u e chesa ka ontong metsotso e 15.
• Khaola konofolo hantle 'me u tsamaee metsotso e 10.
• Kenya konofolo ho lero la lamunu le oli e setseng ka ho noka.
• Tlosa foil ho tloha ka ontong 'me u tlose litlhapi.
• Kenya beetroot ka sekotlolo se nang le eiee e khubelu, sethala se setseng sa lamunu, peo ea mokopu le makhasi a spinach.
• Lahlela hantle ebe oe eketsa ho litlhapi.

Litla-morao

• Litlhapi tse ling, tse kang king mackerel, shark le swordfish li na le lintho tse ngata tsa mercury tse ka lematsang tsamaiso ea methapo ea lesea kapa lesea. ^[14] .
• Baoki le bakhachane ha baa lokela ho ja litlhapi tse ngata khafetsa.
• Lintho tse silafatsang tse kang dioxin le li-PCB li hokahane le mathata a mofets'e le a ho ikatisa ^{[leshome le metso e mehlano]} .

1. [1]Daviglus, M., Sheeshka, J., & Murkin, E. (2002). Melemo ea bophelo bo botle ka ho ja litlhapi. Litlhaloso ka Toxicology, 8 (4-6), 345-374.
2. [pedi]Torpy, J. M., Lynm, C., & Glass, R. M. (2006). Ho ja litlhapi: melemo ea bophelo bo botle le likotsi Jama, 296 (15), 1926-1926.
3. [3]Burger, J., & Gochfeld, M. (2009). Maikutlo a likotsi le melemo ea ts'ebeliso ea litlhapi: Likhetho tsa motho ka mong ho fokotsa kotsi le ho eketsa melemo ea bophelo bo botle Patlisiso ea tikoloho, 109 (3), 343-349.
4. [4]Harris, W. S. (2004). Tlatsetso ea oli ea tlhapi: bopaki ba melemo ea bophelo bo botle. Cleveland Clinic koranta ea bongaka, 71 (3), 208-221.
5. [5]Verbeke, W., Sioen, I., Pieniak, Z., Van Camp, J., & De Henauw, S. (2005). Pono ea bareki le bopaki ba mahlale mabapi le melemo ea bophelo bo botle le likotsi tsa polokeho tse tsoang ts'ebetsong ea litlhapi Phepo ea sechaba ea bophelo bo botle, 8 (4), 422-429.
6. [6]Patterson, J. (2002). Selelekela - kotsi ea ho ipapisa le lijo: leka-lekanya kotsi le melemo ea ts'ebeliso ea litlhapi.
7. [7]Knuth, B. A., A. Connelly, N., Sheeshka, J., & Patterson, J. (2003). Ho lekanya melemo ea bophelo bo botle le tlhaiso-leseling ea bophelo bo botle ba 'mele ha o ja litlhapi tse tšoasitsoeng ke lipapali Tlhahlobo ea Likotsi: An International Journal, 23 (6), 1185-1197.
8. [8]Brunner, E. J., Jones, P. J., Friel, S., & Bartley, M. (2008). Litlhapi, bophelo bo botle ba batho le bophelo ba tikoloho ea leoatle: melaoana e thulanang Koranta ea machabeng ea lefu la seoa, 38 (1), 93-100.
9. [9]Nettleton, J. A. (1995). Omega-3 fatty acids le bophelo bo botle. InOmega-3 fatty acids le bophelo bo botle (maq. 64-76). Moqapi, Boston, MA.
10. [10]Huang, T. L., Zandi, P. P., Tucker, K. L., Fitzpatrick, A. L., Kuller, L. H., Fried, L. P., ... & Carlson, M. C. (2005). Melemo ea litlhapi tse mafura tse kotsing ea 'dementia' e matla ho ba se nang APOE ε4.Neurology, 65 (9), 1409-1414.
11. [leshome le motso o mong]Tuomisto, J. T., Tuomisto, J., Tainio, M., Niittynen, M., Verkasalo, P., Vartiainen, T., ... & Pekkanen, J. (2004). Tlhatlhobo ea melemo ea kotsi ea ho ja salemone e lenngoeng. Science, 305 (5683), 476-477.
12. [12]Pieniak, Z., Verbeke, W., & Scholderer, J. (2010). Litumelo tse amanang le bophelo bo botle le tsebo ea bareki e le tse khethollang ts'ebeliso ea litlhapi. Journal ea phepo ea motho le dietetics, 23 (5), 480-488.
13. [13]BBD Lijo tse monate. (ke). Litlhapi tse phetseng hantle tsa litlhapi [Blog post]. E khutlisitsoe ho, https://www.bbcgoodfood.com/recipes/collection/healthy-fish
14. [14]Maslova, E., Rifas-Shiman, S. L., Oken, E., Platts-Mills, T. A., & Khauta, D. R. (2019). Li-acid tse mafura nakong ea bokhachane le kotsi ea ho hlohlelletsa ho kula le ho phefumoloha bongoaneng. Likokoana-hloko tsa Allergy, Asthma & Immunology, 122 (1), 120-122.
15. [leshome le metso e mehlano]Grandjean, P., Lederman, S. A., & Silbergeld, E. K. (2019). Tšebeliso ea Litlhapi Nakong ea Bokhachane. JAMA Pediatrics, 173 (3), 292-292.

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