Litlhapi Tse Molemohali ho Laola Boima ba 'Mele le ho Ntlafatsa Bophelo
Haeba o leka ho theola boima ba 'mele kapa ho ntlafatsa lijo tsa hau, u ka' na ua ja tlhapi e ngata. American Heart Association e khothalletsa hore u je bonyane litlhapi tse peli tsa tlhapi beke le beke. Empa lik'halori tsa tlhapi li ka ba tse phahameng hobane mefuta e meng e metle ka ho fetisisa e mafura. Kahoo mofuta oa litlhapi tseo u li khethang o etsa phapang e khōlō. Ho na le mefuta e meng ea tlhapi eo u lokelang ho e qoba le mefuta e meng ea litlhapi tse molemo.
Li-calories tsa Litlhapi le Phepo e nepahetseng
| Atlantic Wild Salmon Nete ea Bohlokoa | |
|---|---|
| Ho Sebeletsa Boima Bokhabe ba 1/2 (154 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 280 | |
| Li-calories tse tsoang ho Fat 113 | |
| Kakaretso ea Fat 12.5g | 19% |
| Fate e khotsofatsang 1.9g | 10% |
| Polyunsaturated Fat 5g | |
| Monatsaturated Fat 4.2g | |
| Cholesterol 109mg | 36% |
| Sodium 86mg | 4% |
| Potassium 967.12mg | 28% |
| Lihabohaedreite 0g | 0% |
| Fiber Diet 0g | 0% |
| Litlhapi 0g | |
| Protheine 39.2g | |
| Vithamine A 1% · Vithamine C 0% | |
| Calcium 2% · Iron 9% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Lumela kapa che, litlhapi tse ntle ka ho fetisisa bakeng sa tahlehelo ea boima ba 'mele le ntlafatso ea bophelo bo botle ke litlhapi tse nonneng. Empa eseng feela tlhapi e mafura. Mefuta e meng ea litlhapi e na le mafura a bohlokoa a bitsoang omega-3. Mafura ana a polyunsaturated a fa 'mele oa hau melemo ea bohlokoa ea bophelo bo botle.
Litlhapi tse nang le mafura a omega-3 li thusa ho fokotsa kotsi ea lefu la pelo. Ho ea ka Mekhatlo ea Sechaba ea Bophelo, lipatlisiso li bontša hore batho ba jang lijo tsa leoatle bonyane hang ka beke ba ka 'na ba se ke ba shoa ka lefu la pelo. Bafuputsi ba boetse ba lumela hore mafura a mafura a omega-3 a fumanehang litlhapi a ka thusa ho fokotsa matšoao a lefu la ramatiki 'me a ka ba a thusa ho ntlafatsa bophelo ba boko le mahlo.
Ha e le hantle, u ka fumana omega-3 fatty acids ka ho nka setlatse. Empa lipatlisiso ha lia ka tsa bontša hore ho nka setlatse ho ka fana ka melemo e tšoanang le ho ja lijo tsa omega-3, joaloka litlhapi.
Kahoo haeba u il'o haha lijo tse nang le boima ba 'mele oa lijo, ke hobane'ng ha u sa khethe tlhapi e fanang ka bophelo bo botle?
Ho ja litlhapi tse ngata tse mafura ho ka 'na ha bolela hore u ja lik'hilojule tse eketsehileng ka lijo tse le' ngoe, empa haeba u ja litlhapi ka mokhoa o leka-lekaneng 'me u sebelisa mekhoa e metle ea ho pheha , u ka rua molemo qetellong.
Lijo-Bothata ba Botsoalle le Omega-3
American Heart Association e fana ka maikutlo a hore u ja mefuta e sa tšoaneng ea litlhapi tse kang saalmon, mackerel, herring, lake trout, sardine le albacore tuna ho fumana tekanyo ea hao ea omega-3. Empa mehloli efe hape e tlaase ka lik'halori? Mona ho fokotseha ha tse ling tsa mefuta e sa tšoaneng ea litlhapi tse tlaase:
- Lik'halori tse 175, ligrama tse 10 tsa mafura, ligrama tse 1,7 tsa omega-3 fatty acids
- Li-anchovies (li-ounces tse 3) 111 lik'hilojule, mafura a mafura a 4, ligrama tse 1,7 tsa omega-3 fatty acids
- Pacific le Jack Mackerel (lik'hilojule tse 134), ligrama tse 7 tsa mafura, ligrama tse 1,6 tsa omega-3 mafura a acid
- Pacific Black Cod (lik'hilograma tse 3) lik'hilojule tse 70, 1 gram e mafura, 1.5 dikgerama tsa omega-3 mafura a acid
- Whitefish (lik'hilograma tse 3) lik'hilojule tse 115, 5 dikgerama tse mafura, 1.5 dikgerama tsa omega-3 mafura a acid
- Albacore Tuna (li-ounces tse 3 tse tletseng metsi) lik'hilojule tse 109, mafura a 3 a mafura, ligrama tse 0,7 tsa omega-3 mafura a acid
- Atlantic Herring (lik'hilograma tse 134) lik'hilojule, ligrama tse 8 tsa mafura, 1.4 dikgerama tsa omega-3 mafura a acid
- Tilapia (ligrama tse 4) li-khalori tse 145, 3 dikgerama tsa mafura, 0,1 dikgerama tsa omega-3 mafura a acid
Khalori e baloang ka ho thathamisitsoe ke mofuta o tala oa tlhapi e 'ngoe le e' ngoe ea omega-3 e ruileng. Hlokomela hore ntle le ho pheha ka phofo kapa motsoako o mong o nang le lik'habohaedreite, litlhapi ka boeona, joaloka protheine, ha li na lik'habohaedreite. Tsela eo u lokisang litlhapi tsa hau ka eona e tla fetola palo ea khalori. Litlhapi tse entsoeng ka tlhapi, litlhapi tse halikiloeng le litlhapi tse tsokiloeng hangata li theoha ka lik'hilojule.
Hona ho thoe'ng ka shellfish le mefuta e meng ea lijo tsa leoatleng? Shrimp e sa sebetseng e fana ka lik'hilojule tse ka bang 100 le ligrama tse 1,5 feela tsa mafura, e le hore li ka ba le bophelo bo botle ho lijo tsa hau. 'Me lik'halori tse scallops le tsona li tlaase.
Lithako tse tharo tsa scallops tse tsamaeang ka mouoane li fana ka lik'hilojule tse 95 le ka tlaase ho gram e le 'ngoe ea mafura.
Likhetho tse sa tšoaneng ka ho fetisisa tsa litlhapi
Le hoja ho ja litlhapi ho ka ba molemo ho uena, hase litlhapi tsohle tse ntle bakeng sa lijo tsa hau. Ho na le linako tse ling ha ho tlohela litlhapi ke khetho e nepahetseng ea ho ja, esita le haeba litlhapi li phahame ho omega-3 fatty acids.
Ha tlhapi e otloa mme e halikiloe hangata e tletse mafura a mangata. Tsena ke lihlahisoa tseo u lokelang ho li fokotsa lijong tsa hau. Lintho tse ntle tse kang litlhapi tse nang le bohobe, litlhapi le litlhapi tsa litlhapi hangata li phahame ka mafura le lik'halori 'me ha li fane ka melemo e mengata ea bophelo joaloka litlhapi tse lokiselitsoeng ho sebelisa mekhoa e tlaase ea lik'halori. Ka mohlala, fillet e nang le litlhapi tse nang le litlhapi e fana ka lik'hilojule tse ka bang 350-400 le 17-25 dikgerama tsa mafura le ho fihlela ho 5 dikgerama tsa tsoekere.
Ha u ntse u leka ho khaola lik'hilojule ho reschorenteng , ela hloko lijana tsa litlhapi tse ka senyang lijo tsa hau. Hangata ho molemo ho tlōla litlhapi le litlhapi ebe o khetha tlhapi e halikiloeng kapa e halikiloeng ho e-na le hoo. Kopa moriana hore o behe ka lehlakoreng le leng ho boloka mafura le lik'halori li bala.
Ho Khetha le ho boloka Litlhapi
Litsebi tsa litlhapi li bontša hore u reka litlhapi tse hlabang ka ho fetisisa. E thusa haeba o tseba lipotso tseo u lokelang ho li botsa ha u etetse 'marakeng oa litlhapi marakeng oa hau.
- E ne e nkiloe neng? E nchafatsa. Litlhapi li ka lula li jeoa ka matsatsi a mahlano ka mor'a hore e tšoaroe, empa e ka 'na ea se ke ea latsoa e le e ncha.
- E ne e bolokiloe joang? Tsela eo tlhapi e bolokoang ka eona le ho isoa 'marakeng e tla ba le tšusumetso ho tatso. Litlhapi li lokela ho khutsuoa kapele ka mor'a hore li tšoaroe, 'me li lule li bata ka ho pepa le ho marakeng.
- E shebahala joang? E fofonela joang? Haeba tlhapi e na le monko o monate, mohlomong ha e sa tsoa hlola. Litlhapi tse ncha li lokela ho fofonela joaloka metsi a leoatle. Haeba u reka litlhapi tsa litlhapi, sheba setopo se nang le mongobo o nang le lihlopha tse hloekileng. Haeba tlhapi e phetse, batla mahlo a hlakileng le ho tiea ka thata.
- E tsoa hokae? Lekhotla la Tšireletso ea Matšeliso ea Tlhaho le fana ka tlhahiso ea hore u reke litlhapi tsa sebakeng seo ho tloha litlhapi tse sa feleng Bakeng sa Tsamaiso ea bona ea ho reka ka thepa ea Seafood, ba eletsa hore u reke litlhapi tsa Maamerika 'me u fane ka lethathamo la litlhapi tse nang le mahlaseli a tlaase a mercury bakeng sa bophelo bo botle le polokeho
- Tsela e molemo ka ho fetisisa ea ho lokisa tlhapi ee ke efe? Ka nako e 'ngoe, monger oa litlhapi ke mohloli o motle ka ho fetisisa oa mekhoa ea phepelo ea litlhapi tse bonolo, tse bonolo le tse phelang hantle le mekhoa ea ho itokisa
Sebelisa tlhapi ea hau e ncha ka hare ho matsatsi a mabeli kapa e behe ka lehare. Ha u se u itokiselitse ho sebelisa tlhapi e nang le serame, e qhibilihe ka har'a sehatsetsing (ha ho mohla mocheso oa kamore).
Litlhapi tsa Litlhapi (Esita le haeba U sa Rate Litlhapi)
Haeba u sa e sebelise, ho kenyeletsa le tlhapi ea lijo tsa hau e ka 'na ea e-ba boima qalong. Empa melemo ea bophelo bo botle ba ho ja tlhapi ea omega-3 e hlakile. 'Me ha o leka ho theola boima ba' mele, ke habohlokoa ho khetha lijo tse nang le limatlafatsi-tse teteaneng. Seo se bolela hore ke lijo tse fanang ka melemo e mengata ea phepo e nepahetseng bakeng sa lik'hilojule.
Haeba u sa rate tatso ea litlhapi, ho na le lintho tse 'maloa tseo u ka li etsang ho li kenyelletsa lijong tsa hau. Ntlha ea pele, leka mefuta e fokolang ea "fishy". Ka mohlala, batho ba bangata ba phetseng hantle ba phetseng ba re lijo tse bofubelu (tse ka bang 100 lik'hilograma ka nako tsohle) li na le tatso e fokolang ea tlhapi ho feta litlhapi tse boima haholo joaloka saalmon. U ka boela ua eketsa litlama tse ncha le limela tse monate ho laola tatso.
Kapa leka ho eketsa litlhapi litapisetsong tseo u tsebang hore u li rata. Kenya tlhapi ho salate e phetseng hantle . Kapa leka ho etsa tacos tse nang le bophelo bo botle. O ka eketsa saalmon ho omelet ea hau ea hoseng kapa esita le ho etsa sandwich ea bohobe ea lijo tsa motšehare . U ka sebelisa litlhapi feela joalokaha u ka sebelisa liprotheine tse ling tse nang le phepo e ntle, joaloka khoho. Fokotsa litlhapi tsa hau ka lemon kapa kalaka hore u li fane ka mofuthu o mocha le o motle. Haeba u bōpa le ho phehella, u tla fumana litlhapi tse peli tsa beke ka beke hammoho le melemo eohle ea bophelo bo botle le boima ba 'mele boo ba fanang ka bona.
Lisebelisoa:
James J. DiNicolantonio, PharmD; James H. O'Keefe, MD; Carl J. Lavie, MD. "Batho ba Maholo ba Hōletseng: Tlhahlobo ea Methia-3 e Bakiloeng ke ho Hloka Mekhoa e Meholo ka ho Fetisisa ea Mafura a Litlhapi." Journal ea American Medical Association ka la 8 October, 2012.
Evangelos C. Rizos, MD, Ph.D .; Evangelia E. Ntzani, MD, Ph.D .; Eftychia Bika, MD; Michael S. Kostapanos, MD; Moshe S. Elisaf, MD, Ph.D., FASA, FRSH. "Ho Kopana pakeng tsa Omega-3 Fatty Acid Supplementation le Kotsi ea Mafu a Mahloko a Mahlaba a Kotsi Liketsahalo tsa Tlhahlobo e Hlophisitsoeng le Meta-analysis." Journal ea American Medical Association la la 12 September, 2012.
Ho fumana Bophelo bo Botle. Litlhapi le Omega-3 Li-Acids Acids. Mokhatlo oa American Heart. E fumaneha: la 25 November, 2012. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.V8iFPPkrLIU
Univesithi ea Michigan. Litlhapi le Lijo tsa Leoatle, Lijo Tse Pholisang Pyramid http://www.med.umich.edu/umim/food-pyramid/fish.html;