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Se ke oa Lahleha

Lapeng Bophelo bo botle Phepo e nepahetseng Nutrition oi-Neha Ghosh Ka Neha Ghosh ka la 13 Hlakola, 2019

Phokolo ea mali: Lijo tse 7 tse ruileng ka tšepe: Li-superfood tsena tse 7 li tla tlosa tahlehelo ea mali pele ho lipilisi tsa tšepe. Boldsky

Lijo tse leka-lekaneng tse nang le litekanyo tse lekanang tsa livithamini, liprotheine, liminerale le limatlafatsi li bohlokoa ho boloka mmele o phetse hantle.

Ka mohlala, tšepe ke e 'ngoe ea li-micronutrient tse bohlokoa bakeng sa tlhahiso ea hemoglobin, e tsamaisang oksijene maling. Lijo tse ngata tse sa jeng nama li na le tšepe e ngata. Leha ho le joalo, sena ha se bolele hore lijo tsa batho ba sa jeng nama ha li na tšepe. Sengoliloeng sena se tla tšohla lijo tsa batho ba sa jeng nama tse nang le tšepe e ngata.

Hobaneng ha Tšepe e Hlokahala ka 'Mele?

Iron ke diminerale ea bohlokoa e hlokoang ke 'mele ho tsamaisa oksijene' meleng oohle. Tšepe e sa lekanang 'meleng e baka phokolo ea mali e khetholloang ke mokhathala, bofokoli le boits'ireletso ba sesole sa' mele. Iron le eona ea hlokahala bakeng sa ho boloka letlalo, moriri le manala a phetse hantle.

Ho na le mefuta e 'meli ea tšepe - heme iron (nama, lehe le lijo tsa leoatleng) le tšepe eo eseng ea heme (lijo tse ipapisang le limela) ^[1] .

Kahoo, haeba u le nama, kenyelletsa lijo tsena tsa batho ba sa jeng nama tse nang le tšepe e ngata lijong tsa hau.

Lijo tsa Iron Rich bakeng sa Meroho

1. Leleme

Ledeile ke linaoa tse tlatsitsoeng ka tšepe hape li na le liprotheine tse ngata, folate, mankanese, lik'habohaedreite tse rarahaneng, livithamini tsa B, potasiamo le faeba. Sena se etsa hore lensisi e be se seng sa lijo tse nang le tšepe tse ngata ka ho fetesisa bakeng sa batho ba jang nama. The melemo ea bophelo bo botle ba ho ja lensisi na li theola kotsi ea lefu la pelo, mofetše, botenya le lefu la tsoekere ^[pedi] .

Tšepe ka lensisi tse 100 g - 3.3 mg

2. Litapole

Litapole ke lijo tse tloaelehileng tse jeoang linaheng tse ngata. E tsejoa ka ho tenyetseha ha eona hobane e ka pheha ka litsela tse ngata joalo ka litapole tse khotliloeng, sopho ea litapole, litapole tse besitsoeng, jj.

Meroho ena e nang le setache ke mohloli o motle oa tšepe, fiber, calcium, potasiamo, vithamine C, magnesium le vithamine B6 ^[3] . Leha ho le joalo, batho ba lekang ho theola boima ba 'mele ba lokela ho ja litapole ka bongata bo fokolang.

Tšepe ka litapole tse 100 g - 0,8 mg

3. Peo

Peo e kang peo ea mokopu, peo ea sesame, peō ea hemp le li-flaxse li na le tšepe e ngata ebile li na le fiber, magnesium, zinc, calcium, selenium, antioxidants, protheine ea limela le metsoako e meng ea limela. ^[4] . Peo ena hape ke mohloli o motle oa omega 3 fatty acids le omega 6 fatty acids tse bohlokoa bakeng sa bophelo bo botle ba pelo le boko. ^[5] .

Tšepe ka peo ea mokopu e 100 g - 3.3 mg
Tšepe ka peo ea sesame ea 100 g - 14.6 mg
Tšepe ka peo ea 100 g ea hemp - 13.33 mg
Tšepe ka 100 g flaxseeds - 5.7 mg

4. Linate

Linate le linotši ke mohloli o mong oa semela o nang le tšepe e ngata o nang le liprotheine tse ngata, mafura a nepahetseng, fiber, livithamini le liminerale, li-antioxidants le metsoako e metle ea limela. Linate tse kang linate tsa cashew, lialmonde, linate tsa phaene, pistachios le linate tsa macadamia li na le tšepe e ngata e tla thusa ho eketsa palo ea hemoglobin ^[6] . Linate tsena ke mohloli o motle oa omega 3 le omega 6 fatty acids tse thibelang ho qala ha lefu la pelo le ho theola khatello ea mali.

Tšepe ka linate tsa cashew tse 100 g - 6.7 mg
Tšepe ka lialmonde tsa 100 g - 3.7 mg
Tšepe ka linate tsa phaene tse 100 g - 5.5 mg
Tšepe ka li-pistachio tse 100 g - 3.9 mg
Tšepe ka linate tsa macadamia tse 100 g - 3.7 mg

5. Meroho e makhasi a matala

Meroho e kang meroho e makhasi, broccoli, limela tsa Brussels, k'habeche, beetroot, jj., Li na le tšepe e ngata e se nang heme. Li boetse li na le vithamine C e ngata e eketsang ho kenella ka tšepe 'meleng ^[7] , ^[8] . Ntle le moo, ho ja meroho ena ho tla fa mmele oa hau fiber, li-antioxidants, livithamini le liminerale.

Tšepe ka 100 g, spinach - 2.7 mg
Tšepe ka 100 g kale - 1.5 mg
Tšepe ka 100 g ea limela tsa Brussels - 1.4 mg
Tšepe ka 100 g, beetroot - 0,8 mg,
Tšepe ka 100 g k'habeche - 0.5 mg,

6. Tofu

Tofu e entsoe ka ho koala lebese ho tsoa ho linaoa tsa soya. Lijo tsa limela le meroho li lokela ho ja tofu e ngata hobane e na le calcium, tšepe le protheine e ngata e fokotsang mofetše oa senya, mofetše oa matsoele le lefu la pelo kotsi, ho latela phuputso ^[9] . Tofu e ka fumanoa ka mefuta e fapaneng joalo ka e bonolo, e tsoekere ebile e tiile mme o kanna oa li halika kapa oa li halika.

Tšepe ka 100 g tofu - 5.4 mg

7. Lijo-thollo tse matlafalitsoeng

Lijo-thollo tsa lijo tsa hoseng tse kenyelletsang habore, motoho, li-flakes tsa matlapi a korong, muesli, lijo-thollo tsa koro le tse ling. Ha e le hantle, lijo-thollo tse matlafalitsoeng le tse nang le tsoekere e tlase joalo ka oatmeal li nkuoa e le e 'ngoe ea lijo tse nang le tšepe e ntlehali. Li bonolo ho pheha ebile li tšoaneleha hantle bakeng sa vegans le meroho. Li-oats li na le fiber e qhibilihang e bitsoang beta-glucan e fokotsang k'holeseterole le ho ntlafatsa bophelo bo botle ba 'mele ^[10] . Leha ho le joalo, ho eletsoa ho ja li-oats ka bongata bo itekanetseng kaha bongata ba phytate bo thibela ho monya tšepe ^{[leshome le motso o mong]} .

Tšepe ka 100 g oatmeal - 6 mg
Tšepe ka motoho oa 100 g - 3.7 mg

8. Linaoa tsa liphio

Linaoa tsa liphio li na le fiber e ngata le liprotheine tse li etsang khetho ea lijo tse phetseng hantle bakeng sa batho ba sa jeng nama. Ho na le tšepe e ngata e ka eketsang hemoglobin ea hau le ho fokotsa menyetla ea phokolo ea mali. Ntle le sena, linaoa tsa liphio ke mehloli e metle haholo ea faeba, lik'habohaedreite tse rarahaneng, potasiamo, phosphorus, manganese, folate le metsoako e meng e metle ea limela.

Tšepe ka linaoa tse 100 tsa liphio - 8.2 mg

9. Amaranth

Amaranth ke lijo-thollo tsa khale tse se nang gluten e leng mohloli o felletseng oa protheine le limatlafatsi tse ling tsa bohlokoa tse kang manganese, magnesium, iron, fiber le li-antioxidants. Ho ea ka phuputso ea tlhahlobo, lithollo tsa amaranth li fokotsa tsoekere ea mali, k'holeseterole, e ntlafatsa boits'ireletso ba mmele le khatello e phahameng ea mali mme ho bohlokoa ka ho fetisisa, e fokotsa kotsi ea phokolo ea mali ^[12] .

Tšepe ka 100 g amaranth - 2.1 mg

10. Li-mushroom

Mefuta e meng ea li-mushroom e na le tšepe e ngata haholo. Mohlala, li-mushroom tsa oyster li na le tšepe e fetang habeli ho feta li-mushroom tsa konopo, li-mushroom tsa shiitake le li-mushroom tsa portobello ^[13] . Li-mushroom li na le likhalori tse tlase mme li na le fiber, protheine, livithamini tsa B, selenium, koporo, potasiamo le vithamine D. Tsena tsohle li thusa ho kenya letsoho ho bophelo bo botle ba pelo, ho theola khatello ea mali, ho matlafatsa masapo, jj.

Tšepe ka li-mushroom tsa oyster tse 100 g - 1,33 mg
Tšepe ka li-mushroom tse 100 g - 0,80 mg
Tšepe ka li-mushroom tse 100 g tsa shiitake - 0,41 mg
Tšepe ka li-mushroom tse 100 g - portobello - 0,31 mg

11. Quinoa

Quinoa ke e 'ngoe ea lithollo tse nang le tšepe e ngata hape e ruileng ka koporo, manganese, magnesium, folate le limatlafatsi tse ling tse ngata. Quinoa ke lijo tse phethahetseng bakeng sa batho ba sa jeng nama hobane ke mohloli o felletseng oa protheine, e tletse fiber, li-carbohydrate tse rarahaneng, livithamini le liminerale. Phuputso e bonts'a hore li-antioxidant tsa quinoa li theola menyetla ea khatello e phahameng ea mali le mofuta oa 2 oa lefu la tsoekere ^[14] .

Tšepe ka 100 g quinoa - 4,57 mg

12. Litamati tse omisitsoeng ke letsatsi

Litamati tse omisitsoeng letsatsing ke litamati tse butsoitseng tse omisitsoeng letsatsing. Li na le li-antioxidants tse ngata tse kang lycopene, livithamini le liminerale mme habohlokoa le ho feta, ke mohloli o motle oa tšepe. Li-antioxidant lycopene li tsejoa li fokotsa menyetla ea mofetše le mafu a amanang le lilemo joalo ka ho senyeha ha macular le cataract.

Tšepe ka 100 g, tomate e omisitsoeng ke letsatsi - 2.7 mg

Mokhoa oa ho eketsa ho kenella ha tšepe ho tsoa lijong tse thehiloeng lijalong

Tšepe ea Heme e fumanoang nameng le mahe e huloa habonolo ke 'mele ha e bapisoa le tšepe e seng ea heme e fumanoang limela. Kahoo, batho ba sa jeng nama le vegans ba hloka ho eketsa habeli tšebeliso ea bona ea tšepe e le ho qoba khaello ea tšepe.

Mona ke seo o ka se etsang ho thusa ho monya tšepe e se nang heme hantle:

Sebelisa lijo tse nang le vithamine C tse ngata hammoho le lijo tsa limela ho thusa ho eketsa ho monya tšepe e se nang heme.

Limela tse inelang metsi le linaoa li tla ntlafatsa ho monya tšepe le ho theola palo ea li-phytates tse sitisang ho monya tšepe.

Ho sebelisa quinoa le limela tse nang le amino acid lysine hammoho le lijo tse nang le tšepe ho tla thusa ho eketsa ho monya tšepe.

Qoba ho noa kofi le tee le lijo hobane ho fokotsa ho monya tšepe ^{[leshome le metso e mehlano]} .

Sheba Litšupiso tsa Sengoloa

[1]E monyane, I., Parker, HM, Rangan, A., Prvan, T., Cook, RL, Donges, CE, Steinbeck, KS, O'Dwyer, NJ, Cheng, HL, Franklin, JL,… O'Connor, HT (2018). Kopano pakeng tsa Haem le Non-Haem Iron Intake le Serum Ferritin ho Bacha ba Phetseng Hantle. Metsoako, 10 (1), 81.
[pedi]Ganesan, K., & Xu, B. (2017). Li-Lentile tse ruileng tsa Polyphenol le Bophelo ba Tsona bo Khothalletsang Litlamorao. Koranta ea machabeng ea mahlale a limolek'hule, 18 (11), 2390.
[3]Fairweather-Tait, S. J. (1983). Liphuputso mabapi le ho fumaneha ha tšepe litapole. Koranta ea Brithani ea phepo e nepahetseng, 50 (1), 15-23.
[4]Carlsen, MH, Halvorsen, BL, Holte, K., Bøhn, SK, Dragland, S., Sampson, L., Willey, C., Senoo, H., Umezono, Y., Sanada, C., Barikmo, I ., Berhe, N., Willett, WC, Phillips, KM, Jacobs, DR,… Blomhoff, R. (2010). Kakaretso ea li-antioxidant ea lijo tse fetang 3100, lino tse tahang, linoko, litlama le li-supplement tse sebelisoang lefats'eng ka bophara. Journal ea Nutrition, 9, 3.
[5]Ros, E., & Hu, F. B. (2013). Ts'ebeliso ea peo ea semela le bophelo bo botle ba methapo ea pelo: bopaki ba liteko tsa lefu la seoa le tsa bongaka. Tsamaiso, 128 (5), 553-65.
[6]Macfarlane, B. J., Bezwoda, W. R., Bothwell, T. H., Baynes, R. D., Bothwell, J. E., MacPhail, A. P.,… Mayet, F. (1988). Phello e thibelang ea linate ka ho monya tšepe. American Journal of Clinical Nutrition, 47 (2), 270-274.
[7]Hallberg, L., Brune, M., & Rossander, L. (1989). Karolo ea vithamine C ka ho monya tšepe. Koranta ea machabeng ea lipatlisiso tsa vithamine le phepo e nepahetseng. Tlatsetso = Tlaleho ea Machabeng ea Patlisiso ea Vitamin le Phepo e nepahetseng. Tlatsetso, 30, 103-108.
[8]Lynch, S. R., & Cook, J. D. (1980). Tšebelisano ea vithamine C le tšepe. Litlaleho tsa Sekolo sa Saense sa New York, 355 (1), 32-44.
[9]Messina M. (2016). Ntlafatso ea Soy le Health: Tlhatlhobo ea lingoliloeng tsa Clinical le Epidemiologic. Metsoako, 8 (12), 754.
[10]Valeur, J., Puaschitz, N. G., Midtvedt, T., & Berstad, A. (2016). Phala ea oatmeal: tšusumetso ho litšobotsi tse amanang le microflora lithutong tse phetseng hantle. Koranta ea Brithani ea Phepo e Ntle, 115 (1), 62-67.
[leshome le motso o mong]Rossander-Hulthen, L., Gleerup, A., & Hallberg, L. (1990). Phello e thibelang ea lihlahisoa tsa oat ho monya tšepe e seng ea haem ho motho. Koranta ea Europe ea phepo e nepahetseng ea bongaka, 44 (11), 783-791.
[12]Caselato ‐ Sousa, V. M., & Amaya ‐ Farfán, J. (2012). Boemo ba tsebo ea lijo-thollo tsa Amaranth: tlhahlobo e felletseng. Tlaleho ea Saense ea Lijo, 77 (4), R93-R104.
[13]Regula, J., Krejpcio, Z., & Staniek, H. (2016). Iron bioavailability ea lihlahisoa tsa lijo-thollo tse ntlafalitsoeng ke li-mushroom tsa Pleurotus ostreatus ka likhoto tse nang le phokolo ea mali e bakoang ke phokolo ea mali. Likhatiso tsa Bongaka ba Temo le Tikoloho, 23 (2).
[14]Filho, A. M. M., Pngelo, M. R., Borges, J. T. D. S., Pinheiro Sant'Ana, H. M., Chaves, J. B. P., & Coimbra, J. S. D. R. (2017). Quinoa: likarolo tsa phepo e nepahetseng, tse sebetsang, le tse khahlanong le phepo e nepahetseng. Litlhahlobo tse mahlonoko tsa mahlale a lijo le phepo e nepahetseng, 57 (8), 1618-1630.
[leshome le metso e mehlano]Hurrell, R. F., Reddy, M., & Cook, J. D. (1999). Thibelo ea ho kenella ka tšepe ea ha-haem ho motho ka lino tse nang le polyphenolic. Koranta ea Brithani ea Phepo e nepahetseng, 81 (4), 289-295.