Na ho ja mahe a mabeli ka letsatsi ho lokile kapa hampe?

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Liphuputso tsa morao-rao li bontšitse melemo ea ho ja mahe a 2 ka letsatsi. Hoa etsahala hore lebaka ke hore mahe a u fa tšebetso e nang le phepo e nepahetseng ho fumana protheine le limatlafatsi tse ling tsa bohlokoa. Lehe la lehe le boholo bo mahareng le na le k'holeseterole e pakeng tsa 185 le 215 mg.

Haeba boemo ba hau ba cholesterol ea LDL (bad) bo feta 100 mg, kapa haeba u fumanoe u e-na le lefu la pelo, u lokela ho ja k'holeseterole ea 200 mg feela ka letsatsi. Mahe a mabeli a maholo a tla fa 'mele oa hau liprotheine tse 13, mafura a 9,5 a mafura, 56 mg ea calcium le 1.8 mg ea tšepe.

Ha se mahe a kana feela a mohloli o motle oa protheine, mahe a matata le likhantsi le ona a phetse hantle. Na u ne u tseba hore lesoeu le na le boleng bo fapaneng ba phepo ho lehe le leng kaofela?

Ha re tsoeleng pele ho bala ho fumana hore na ho loketse ho ja mahe a 2 ka letsatsi.

1. Boko bo Tlas'a Tšireletso ea Choline

2. Vitamin D E Thusa Ho Kamoha ha calcium

3. Mahlo a Mahlo

4. Kotsi ea Mafu a Pelo ea Fokotseha

5. E thusa ho theola boima ba 'mele

6. E Ntlafatsa Letlalo la Hao

7. Kotsi ea Kankere ea fokotseha

8. Ho matlafatsa ho tsoala

1. Boko bo Tlas'a Tšireletso ea Choline

Phospholipids e khothaletsa puisano e tloaelehileng ea lisele tsa boko tse nang le choline. Choline ke vithamine e netefalitsoeng ke kliniki hore ke sesebelisoa sa bohlokoahali sa boko.

Ho ja mahe a 2 ka letsatsi ho tla fa mmele oa hau limatlafatsi tse ngata. Ho haella ha vithamine ea choline ho lebisa ho lahleheloeng ke mohopolo le ho lebala.

2. Vitamin D E Thusa Ho Kamoha ha calcium

U khetha ho ba le eng? Ho ja lehe le phehiloeng kapa ho ba le litlatsetso tsa oli ea tlhapi? U tla khetha lehe le phehiloeng, na? Mahe a na le vithamine D e ngata 'me vithamine ena e thusa ho monya calcium le ho matlafatsa masapo le meno a hao.

Vithamine D e thusa joang ho kenngoe ha calcium? Vithamine D e thusa ho monya calcium ka maleng le ho hlohlelletsa ho monya ha phosphate le ions ea magnesium.

3. Mahlo a Mahlo

Phuputso e ncha e fumane hore mahe a likhoho a na le lutein e ngata mme ntho ena e ikarabella bakeng sa mahlo a hlakileng le a bohale. Lutein e bitsoa vithamine ea carotenoid e thusang ho thibela maloetse a mahlo ho kenyelletsa le lefu la leihlo le ho holofala ho amanang le lilemo.

Ho haella ha lutein ho ka baka tšenyo liseleng tsa mahlo 'me mahlo a senyeha ho sa fetoheng.

4. Kotsi ea Mafu a Pelo ea Fokotseha

Phuputso e ncha e bontšitse hore k'holeseterole e mahe e lekantsoe le li-phosphatide, tse sa hlokeng bophelo bo botle. E boetse e emisa tlhahiso ea k'holeseterole ea 'mele le omega 3 fatty acids e teng mahe e thusa ho fokotsa maemo a triglyceride, ka tsela eo e fokotsa menyetla ea lefu la pelo.

5. E thusa ho theola boima ba 'mele

Ho ea ka bo-ramahlale, ho kopanya lijo tse nang le likhalori tse tlase le mahe lijong tsa hoseng ho tla u thusa ho theola boima ba 'mele ka potlako. Mofuta ona oa lijo tsa hoseng o tla boloka mpa ea hao e tletse nako e teletsana mme ka hona e u thibele ho ja ho tlōla.

6. E Ntlafatsa Letlalo la Hao

Ho ba le mahe a 2 ka letsatsi ho tla u fa letlalo le letle le benyang. Boteng ba biotin, vithamine B12, le liprotheine tse matlafatsang tse hahang ka har'a mahe li tla kenya letsoho ho matlafatseng moriri le letlalo.

Phospholipids e nang le mahe e tla khothaletsa ho felisoa ha chefo sebeteng.

7. Kotsi ea Kankere ea fokotseha

Ho ja mahe a mabeli ka letsatsi ho tla fokotsa menyetla ea mofetše. Ho ea ka phuputso, mosali eo lijo tsa hae tsa letsatsi le letsatsi li kenyelletsang mahe, kotsi ea ho ba le mofetše oa matsoele e fokotsehile ka liperesente tse 18.

Sena se bakoa ke phepo ea bohlokoa e bitsoang choline e fumanoang mahe e amanang le ho fokotsa kotsi ea kankere ea matsoele ka liperesente tse 24.

8. Ho matlafatsa ho tsoala

Li-vithamine tsa B tse fumanoang mahe li thusa ho theheng lihormone tsa thobalano. Folic acid, e tsejoang hape e le vithamine B9, e thusa ho theheng lisele tse khubelu tsa mali mme ho theoa tube ea lesea ea lesea. Sena se fokotsa menyetla ea ngoana ea ho ba le bothata ba kelello.

Ke ka hona ho leng bohlokoa hore basali ba be le mahe ha ba ntse ba rera ho ima. Lehe le le leng la khoho le na le 7.0 mcg ea vithamine B9.

Arolelana sengoloa sena!

Haeba u ratile ho bala sengoloa sena, se arolelane le ba hau ba haufi.

LIHLOOHO BALA: Letsatsi la Lefats'e la Bafani ba Mali 2018: Lero la Carrot-Apple-Kharenate Bakeng sa Hemoglobin Le Tahlehelo ea Boima ba 'mele

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