John Myers
Aene e bohlokoa bakeng sa 'mele ea rona. Mona u ka fumana mokhoa oa ho ja lijo tse nang le tšepe e ngata le hore na ke lijo life tse nang le tšepe.
Lintho tseo u lokelang ho li tseba ka tšepe
Aene e bohlokoa ho rōna hobane ke eona e ikarabellang haholo bakeng sa ho tsamaisa oksijene maling. Trace element e tlamella oksijene e kenang ka matšoafong ho ea liseleng tse khubelu tsa mali. Ka lebaka leo, 'mele oa rona o fuoa oksijene. The trace element e tšehetsa 'mele oa rona ho thehoeng ha lisele, ho matlafatsa sesole sa rona sa 'mele, le ho loantša tšoaetso, har'a lintho tse ling. Ka hona, o lokela ho ela hloko lijo tse nang le tšepe e ngata.
Tlhokahalo ea tšepe le khaello ea tšepe
Iron e na le talenta e ngata ebile e bohlokoa bakeng sa 'mele ea rona. Ka bomalimabe, ’mele ea rōna ha e khone ho e hlahisa ka boeona. Re e kenya 'meleng ea rona ka lijo. Leha ho le joalo, 'mele oa rona o ka monya feela pakeng tsa 5% le 15% ea tšepe e fanoeng. Ka hona ho bohlokoa ho netefatsa hore lijo tseo u li jang li na le tšepe e ngata ha ho tluoa tabeng ea lijo. Leha ho le joalo, tlhokahalo ea tšepe ha e tšoane ho bohle. Keletso ke ho fa 'mele litekanyo tse latelang ka letsatsi, ho latela lilemo le bong:
- Masea le bana ho fihlela lilemo tse 10 = pakeng tsa 0.5 mg le 10 mg
- Bashanyana ho tloha ho lilemo tse 10 ho isa ho tse 19 = 12 mg
- Banna = 10 mg
- Banana ba lilemo tse 10 le basali = 15 mg
- Bakhachane = 30 mg
- Basali ba Postpartum = 20 mg
- Banna le basali ba fetang lilemo tse 50 = 10 mg
Tlhokomeliso: Batho ba jang meroho, li-vegans, baatlelete, bafani ba mali, le batho ba bang ba lahlehetsoeng ke mali (opereishene, ho ilela khoeli haholo) ba na le tlhoko e eketsehileng ea tšepe.
Khaello ea tšepe e kotsing haeba lijo tsa rona li sa leka-lekane ebile li na le tšepe e ngata. Letšoao le ka sehloohong la sena ke mokhathala o sa feleng. Re ikutloa re se na matla ebile re khathetse. Matšoao a mang a akarelletsa mathata a ho robala, hlooho e opang, bothata ba ho tsepamisa mohopolo, mathata a phallo ea mali le ho ba kotsing e eketsehileng ea ho tšoaetsoa mafu. Maemong a boima, khaello ea tšepe e lebisa ho phokolo ea mali. Joale 'mele ha o sa fuoa oksijene ka ho lekaneng. Tabeng ea khaello ea mali ea nako e telele, ho na le kotsi ea ho se lekane ha pelo, khaello ea mali e telele e ka lebisa lefung. Tlhahlobo ea mali e etsoang ke ngaka e ka fana ka tlhahisoleseding mabapi le phokolo ea mali.
Lihlopha tsa kotsi tsa khaello ea tšepe li kenyelletsa:
- bana le bacha ba ntseng ba hola
- ho kula ho sa foleng ka ho ruruha
- Bakuli ka mor'a ho buuoa ka lebaka la ho lahleheloa ke mali
- Bafani ba mali ka lebaka la tahlehelo ea mali
- maqheku a nang le mafu
Lijo tse nang le tšepe e ngata
Ka ho ja lijo tse leka-lekaneng, u koahela litlhoko tsa tšepe tsa 'mele oa hau. O ka fihlella ho monya tšepe e nepahetseng ka ho kopanya tšepe ea liphoofolo le meroho. ’Mele ea rōna e sebelisa tšepe e ka nameng hamolemo ka makhetlo a mararo ho feta e tsoang lijong tse entsoeng ka limela. Lijo tse ngata tse nang le tšepe e ngata li khothalletsa ho monya ha tšepe. Lijo le lino tse nang le vithamine C e ngata, tse kang litholoana, meroho le lero la litholoana le tsona li khothalletsa ho monya le ho sebelisoa. Empa lijo tse ling lia susumetsana e le hore ho monya tšepe ho thibeloe. Lijo tse sa lokelang ho monya tšepe li na le calcium e ngata, phosphate, phytate, oxalic acid, kapa polyphenols.
Lijo tse sa lokang ke:
- lijo tse nang le calcium e ngata: lebese, lihlahisoa tsa lebese, lihlahisoa tsa mahe
- lijo tse nang le phosphate: soya, cola, lemonade, chisi e entsoeng
- lijo tse nang le phytates: lihlahisoa tsa lijo-thollo, poone, lihlahisoa tsa soya, raese, legumes, lihlahisoa tsa lijo-thollo.
- Lijo tse nang le oxalic acid: spinach, chard, rhubarb, cocoa, chokolete e lefifi
- Lijo tse nang le polyphenols / tannins tse ngata: tee e ntšo, tee e tala, kofi, veine e khubelu, lero la morara, spinach le nyalothe.
Lethathamo le latelang le u fa kakaretso ea lijo tse ruileng haholo ka tšepe.
lino
- Matute a Ferrous - Matute a khothalletsang ho monya tšepe
- rantipole - apole
- Black currant - fragola
- Currant e khubelu - buckthorn
- Blackberry - Orange
Nama le boroso
Litšepe ka 100 g
- Letata sebete 30 mg
- Sebete sa kolobe 18 mg
- Sebete sa namane 7.9 mg
- boroso ea sebete 5.3 mg
- Pudding e ntšo 30 mg
- Liphio tsa nama ea kolobe 10 mg
- Ham ea nama ea khomo 10 mg
- Khama 4.5 mg
- Roe deer 3 mg
- Letata 2.7 mg
- Nama ea khomo 2.6 mg
- konyana 1.9 mg
- likhoho 1.6 mg
Litlhapi le Lijo tsa Leoatleng
Litšepe ka 100 g
- Oyster 7 mg
- Li-mussels 6.7 mg
- shrimp ea leoatleng e tebileng 5 mg
- Oli sardine 2.5 mg
- Herring 1.1 mg
- Beha 0.9 mg
- Cod 0.5 mg
- 0.7 mg
Meroho, linaoa, linoko
Litšepe ka 100 g
- Cardamom 100 mg
- parsley e omisitsoeng 97.8 mg
- koena e omisitsoeng 87.5
- Licorice 41.1 mg
- Cinnamon 38.1 mg
- Linaoa tsa soya 9 mg
- Rosemary 8.5 mg
- Linaoa tsa liphio 8.2 mg
- Basil 7.3 mg
- linaoa tse tšoeu 7 mg
- Chanterelles 6.5 mg
- Li-chickpeas 6.2 mg
- Dill 5.5 mg
- Thyme 5 mg
- Spinach 3.4 mg
- Leek 2.1 mg
- Asparagus 2.1 mg
- lettuce ea konyana 2 mg
- Lierekisi 1.5 mg
- Arugula 1.5 mg
- Beetroot 0.8 mg
- Litapole 0.3 mg
- lihoete 0.3 mg
litholoana
Litšepe ka 100 g
- Morara o omisitsoeng 1.9 mg
- Li-currants tse ntšo 1.3 mg
- Li-currants tse khubelu 1.2 mg
- Li-raspberries ke 1 mg
- matsatsi 1 mg
- Li-gooseberries - 0.6 mg
- Lemone 0.6 mg
- Li-blueberries ke 0.5 mg
- Monokotšoai oa 0.6 mg
- Avocado 0.6 mg
- Fragole 0.4 mg
- Persimmon 0.4 mg
- Cherry - 0.3 mg
- Kiwi 0.3 mg
- Liperekisi 0.3 mg
- Libanana 0.3 mg
- Rhubarb 0.2 mg
- Li-oranges 0.2 mg
- liapole 0.1 mg
Ela hloko: Litholoana tse omisitsoeng li na le tšepe e ngata ho feta tse foreshe.
Lijo-thollo, lihlahisoa tsa lijo-thollo, raese, pasta
Litšepe ka 100 g
- Lekala la Koro 16 mg
- Sesame 10 mg
- li-flakes tsa nyalothe 9 mg
- Amaranth 9 mg
- Flaxseed 8.2 mg
- Quinoa 8 mg
- Koro 7.5 mg
- lebese 6 mg
- e ngotsoe 4.4 mg
- Oatmeal 4.3 mg
- thollo e tala ea mopeleto 4 mg
- Pasta ea koro e feletseng 3.8 mg
- harese 3.6 mg
- bohobe bo tšoeu 3.6 mg
- Buckwheat 3.5 mg
- Raese e sootho 3.2 mg
- Raese e halikiloeng ka 2.9 mg
- Bohobe ba Rye 2.8 mg
- phofo ea Rye 2.5 mg
- Bohobe ba koro ea wholemeal 2 mg
- phofo ea koro 1.2 mg
- Semolina ea koro 1.1 mg
Linate le Lithollo
Litšepe ka 100 g
- Peo ea mokopu 12.1 mg
- Pistachios 7 mg
- Cashew linate 6.7 mg
- Linate tsa phaene 5.5 mg
- Peo ea soneblomo 5.3 mg
- makotomane 4.7 mg
- Lialmonde 4.2 mg
- Kokonate e khaotsoeng 3.5 mg
- walnuts 2.9 mg
- Matokomane 2.4 mg
- linate tsa Brazil 2.4 mg
- li-chestnuts 1.7 mg
Lebese, lihlahisoa tsa lebese, mahe
Litšepe ka 100 g
- Yolk ea lehe 7.2 mg
- lehe 1.2 mg
- Lebese la soya 0.6 mg
- lebese lohle 0.5 mg
- Quark e mafura a tlase 0.4 mg
- Botoro 0.3 mg
- Cheese e halikiloeng 0.3 mg
- Cheese e bonolo - 0.2 mg
- Yoghurt 0.1 mg
