Kharenate e tsebahala ka tatso ea eona e ke keng ea lekanngoa. Ntle le tatso ea eona e monate, tholoana ena e na le litšobotsi tse ngata tse molemo. Melemo e patiloe ka har'a peo, le peel, esita le likarolo tsa tholoana ena.
Ts'ebeliso ea kharenate phepo e nepahetseng ea phepo e tloaelehile ho hang. Leha ho le joalo, tšebeliso ea litholoana le eona e na le lipelaelo. Ho tsoa sengoloeng u tla fumana hore na e na le lintho life le hore na ke melemo efe eo kharenate e e tlisang le hore na ke maemong afe moo e hanetsoeng ho e sebelisa.
Likahare tsa khalori le boleng ba phepo ea kharenate
Likhalori tsa kharenate li tlase ebile li latela boholo ba eona. Boima ba litholoana tse tloaelehileng bo ka ba li-g tse 270. Litholoana tse kholo li boima ho tloha ho 500 g. Ka karolelano, likhalori tsa thuso e le 'ngoe e ncha ke 250-400 kcal. Tafoleng e ka tlase o ka tloaelana le matšoao a boleng ba phepo e nepahetseng le kakaretso ea likhalori tsa litholoana tsa mefuta e fapaneng: litholoana tse ebotsoeng, ke hore, ntle le lekhapetla, kharenate ka lekhapetleng, ntle le peo le lipeo.
Mofuta oa kharenate | Li-calories ka ligrama tse 100 | Boleng ba phepo e nepahetseng (BZHU) |
Eboloa (ha ho na lekhapetla) | 72 kcal | Protheine ea 0,7 g, mafura a 0,6 g, lik'habohaedreite tse 14.5 g |
Ka lekhapetla | Lik'hilograma tse 52 | 0,9 g protheine, 13.9 g khabohaedreite, ha ho mafura |
Ka masapo | 56.4 kcal | 1 g protheine, mafura a 0,3 g, lik'habohaedreite tse 13,5 g |
Ha e na peo | 58,7 kcal | Protheine ea 0,8 g, mafura a 0.2 g, lik'habohaedreite tse 13.2 g |
Kahoo, palo ea likhalori ka litholoana tse nang le letlalo, e nang le peo ebile e sena lipeo e batla e lekana. Garenate e ncha e ebotsoeng e na le likhalori tse 100g tse phahameng hobane letlalo le tlositsoe, ho eketsa boima. Likahare tsa khalori ea lithollo ka bomong le tsona li nyane: 100 g ea lipeo e na le li-kcal tse ka bang 55-60. Ka lebaka la sena, li ananeloa ke li-dieters.
© Yaruniv-Studio - stock.adobe.com
A re luleng ka thoko ho sesupo se kang index ea glycemic. Tlhahisoleseling e bohlokoa haholo ho batho ba nang le lefu la tsoekere le batho ba kotsing ea lefu lena. Glycemic index ea kharenate - li-unit tse 35... Ena ke palo e batlang e le tlase, ka hona re ka fihlela qeto ea hore batho ba nang le lefu la tsoekere ba ka e ja. Ka teka-tekano, ehlile.
Kahoo, kharenate ke tholoana ea khalori e tlase e nang le limatlafatsi tse ngata.
Sebopeho sa litholoana
Sebopeho sa litholoana sa tholoana se fapane haholo: kharenate e na le livithamini tse ngata, liminerale, li-amino acid, mafura a acids le metsoako e meng e sebetsang. Lintho tsena kaofela li kopane 'me li ama' mele oa motho ka thoko, ho o etsa hore o phele hantle le ho matlafatsa. Ha re fumane hore na ho na le likarolo life ka hara kharenate.
Sehlopha | Lintho |
Li-vithamine | A (retinol), B1 (thiamine), B2 (riboflavin), B4 (choline), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin, aka vithamine H), B9 (folic acid), B12 (cyanocobalamin ), C (ascorbic acid), D (ergocalciferol), E (alpha-tocopherol), PP (nicotinic acid), K (phylloquinone), li-provitamine A (beta-, alpha-carotenes) |
Macronutrients | calcium, silicon, calcium, sebabole, magnesium, sodium, phosphorus, chlorine |
Batla likarolo | vanadium, aluminium, boron, cobalt, tšepe, iodine, lithium, molybdenum, koporo, manganese, rubidium, nickel, tin, strontium, selenium, lead, thallium chromium, fluorine, zinki |
Li-amino acid tsa bohlokoa | histidine, valine, isoleucine, leucine, lysine, methionine, tryptophan, threonine, phenylalanine |
Li-amino acid tsa bohlokoa | arginine, alanine, glycine, aspartic acid, proline, asiti ea glutamic, serine, tyrosine, cystine |
Mafura a khotsofatsang | myristic, lauric, palmitic, stearic |
Mafura a nang le mafura | oleic (omega-9), palmitoleic (omega-7), linoleic (omega-6) |
Likhabohaedreite | mono- le disaccharides, tsoekere, sucrose, fructose, fiber |
Sterols | campesterol, beta-sitosterol |
Vithamine, diminerale (macro- le microelements), li-amino acid tse entsoeng ka kharenate li ruile haholo. Ntle le likarolo tsena, litholoana li na le fiber ea lijo (0.9 g ho 100 g), metsi (81 g ho 100 g), molora (0.5 g ho 100 g), li-acid tsa tlhaho (1.8 g ho 100 g) ...
© LukasFlekal - stock.adobe.com
Lekhapetla la kharenate le boetse le tletse metsoako e nang le thepa ea ho folisa: e na le li-tannin tsa sehlopha sa catachin, pigment le liminerale tse nyane (iron, calcium, potasiamo, zinki, magnesium, selenium, nickel, boron). Peo ea litholoana e na le livithamini tsa B tse ngata, livithamini A le E, li-macroelements (potasiamo, calcium, phosphorus, sodium), trace element (iron, zinc), fatty acids.
Kahoo, kharenate e na le lithane tse ngata tse nang le phello e ntle bophelong bo botle. Lithollo, lipeo le makhapetla a litholoana li tletse ka lintho tsa bohlokoa.
Melemo ea kharenate
Melemo ea kharenate bakeng sa 'mele e kholo haholo. Sena se bakoa ke boteng ba limatlafatsi tse ngata litholoana. Metsoako ena e na le phello e molemo ho litho tsohle le litsamaiso. Ka lebaka la likarolo tse nang le kharenate, ho itšireletsa mafung ho matlafatsoa, 'mele, boemo ba maikutlo le ponahalo lia ntlafala.
© Victor Koldunov - stock.adobe.com
Ha re shebeng taba hantle. Kharenate e na le thuso:
- Bakeng sa pelo le methapo ea mali. Li-vithamine tsa sehlopha B, livithamini E, D, li-amino acid le liminerale, joalo ka potasiamo, li na le phello e ntle mosebetsing oa tsamaiso ea pelo le methapo. Ka lebaka la kharenate, khutsufatso ea mesifa ea pelo e laoloa, ha khatello ea mali e khutlela setloaeling. Litholoana li tšesa mali hantle, e li lumellang ho fana ka 'mele oohle. Lebelo la pelo le tloaelehile, ka hona, lithollo le lero la kharenate li bonts'oa bakeng sa khatello ea mali, arrhythmias le mafu a tšoanang a pelo.
- Bakeng sa mali. Ka lebaka la kharenate, hemoglobin e phahama, ka hona litholoana tsena ke tsa bohlokoa bakeng sa lefu le kang phokolo ea mali (anemia). Motsoako oa mali o ntlafala ka ts'ebeliso e tloaelehileng ea peo ea kharenate kapa lero le sa tsoa khuoa. Ka nako e ts'oanang, boemo ba k'holeseterole e mpe bo ea fokotseha.
- Bakeng sa tsamaiso ea methapo le boko. Melemo ea methapo le ntlafatso ea ts'ebetso ea boko e bakoa ke boteng ba livithamini tsa B kharenate, kapa ho fapana, B12 (cobalamin). Ke ntho ena e nang le phello e khutsitseng tsamaisong ea methapo, e thibela mathata a kelello, ho loana ho hlobaela, ho sithabela ha maikutlo le khatello ea maikutlo. Ho netefalitsoe hore ka thuso ea eona, boko bo sebetsa haholoanyane.
- Ka oncology. Kharenate e na le li-allogatonin - lintho tseo ka tsona ho thibeloang kholo ea lihlahala tse kotsi. Kharenate ke moemeli oa thibelo le kalafo o sebelisitsoeng ntoeng khahlanong le mofetše. Ka lebaka la likarolo tsa lesea le sa tsoa hlaha, nts'etsopele ea lisele tsa mofetše e fokotsehile haholo: mohlomong ha li hlahe kapa li senngoa ke lintho tse nang le thuso. Bo-rasaense ba pakile hore o hloka ho noa khalase e le 'ngoe ea lero la kharenate ka letsatsi. Sena se tla fokotsa kotsi ea mofets'e oa matsoele ho basali le mofetše oa senya ho banna.
- Ka ts'ebetso ea ho ruruha. Ka lebaka la livithamini A le C tse ka har'a kharenate, litholoana li a hlokahala ntoeng khahlanong le sefuba. Li-vithamine tsena li hanela livaerase le likokoana-hloko tse fokolisang sesole sa 'mele. Ka lebaka la livithamini A le C, lero la kharenate le na le thepa e matla ea antioxidant, e thusang ho fola kapele. Lero le nang le lithollo tsa litholoana le loants'a ho ruruha ebile le thibela nts'etsopele ea mafu a vaerase le a tšoaetsanoang, ho kenyeletsoa mafu a sebete, liphio le matšoafo.
- Bakeng sa molomo le meno. Lintho tse ka har'a kharenate li loantša mafu a kang stomatitis, periodontitis, gingivitis. Ka nako e ts'oanang, ka lebaka la vithamine C, meno a matlafatsoa.
- Bakeng sa moriri, manala le letlalo. Li-vithamine A, C, PP, E, D - tsena ke lintho tse bakoang ke boemo ba letlalo bo ntlafatsang: maqeba a folisa, lits'ebetso tse nchafatsang li etsahala. Lihokelo li na le phello e ntle ho lipekere: ha li exfoliate, ha li robe. Phello e ntle ea ho noa kharenate le lero ho eona moriri le eona e netefalitsoe ka mahlale: livithamini le liminerale li matlafatsa follicles tsa moriri, li hlasimolla kholo ea moriri, li thibela ho hlotheha ha moriri, ho petsoha le brittleness. Ho sebelisa lero la kharenate khafetsa ho tla etsa hore manala le moriri li be matla, li be matla, 'me letlalo le be bonolo, le tie, le be boreleli.
- Bakeng sa pampitšana ea meno. Ka mpeng, manyeme, mala, le lekhapetla la kharenate, le septa, le lero le tsoang lithollo tsa litholoana li na le phello e ntle. Lero la litholoana le ntlafatsa tšebetso ea tsamaiso ea tšilo ea lijo ea motho. Lera le letlalo ke litlhare tsa tlhaho le tse netefalitsoeng bakeng sa mathata a mala a kang letshollo le ho rorisa mali. Lingaka li khothaletsa ho omisa makhapetla a kharenate, ho e etsa li-decoction le ho li noa ka mokhoa o sa thabiseng ka mpeng le bohloko ba mala. Khetho e 'ngoe ke ho tšeloa ha litholoana. Mabapi le lipeo, maikutlo a lingaka a fapana: ba bang ba bitsa lipeo "lithōle", ha ba bang ba sekametse ho lumela hore masapo a tlosa chefo le chefo 'meleng. Peo e na le liasiti le oli tse ngata, tse matlafatsang boleng ba pholiso ea litholoana.
Potso ea melemo ea kharenate bakeng sa banna le basali e hloka tlhokomelo e khethehileng. Halofo e ntle ea botho e tla ananela phello ea litholoana letlalong (ho sosobanya masapo sefahlehong, ho tlosa makhakhapha le matheba a lilemo), moriri (ho hlasimolla kholo, ho loana le ho tiea le ho petsoha). Empa ha se hoo feela. Ka lebaka la dikahare tsa vithamine E ka kharenate, semelo sa li-hormone se tloaelehile. Basali ka mor'a lilemo tse 50 ba tla thahasella ho tseba hore ka lebaka la lero la kharenate, mathata a bohloko nakong ea ho khaotsa ho ilela khoeli a rarolloa. Litholoana le tsona li molemo haholo bakeng sa ho theola boima ba 'mele.
Kameho ea 'mele oa monna oa kharenate e bohlokoa haholo, hobane tholoana ena e matlafatsa potency, e thusa ho matlafatsa boits'ireletso ba mmele le ho aha boima ba mesifa.
Bakeng sa ba tsoekere, kharenate le eona e tla ba molemo haholo. Ha ho na tsoekere litholoana. Jusi e na le thepa ea diuretic, e tla imolla batho ba nang le lefu la tsoekere ho tsoa edema. Marotholi a 60 a lero la kharenate ka letsatsi a tla theola haholo tsoekere ea mali.
Ka bobeli likharenate tse pinki le tse tšoeu li tla tlisa melemo e meholo 'meleng. Kharenate e na le tšusumetso ho methapo ea pelo, potoloho ea mali, boits'ireletso ba mmele, methapo, endocrine, e nka karolo e mafolofolo ho tloaeleng tšilo ea lijo, ho matlafatsa moriri, meno le lipekere. Mona ke mabaka a etsang hore tholoana ena e be teng lijong.
Kotsi ho lesea le ka contraindications
Leha e na le melemo ea litholoana, ts'ebeliso ea lithollo tsa eona, lipeo le likarolo li ka ama bophelo ba motho hampe. Hoa hlokahala ho tataisoa ke melao le ho tseba litemoso tse kholo tsa kenyelletso ea litholoana lijong.
Joalo ka sehlahisoa sefe kapa sefe, kharenate e lokela ho jeoa ka tekano. Ho kgothaletswa ho sebelisa kharenate makhetlo a mararo ho isa ho a mane ka beke, sengoathoana se le seng (100-200 g). Ha e le hantle, motho e mong le e mong o na le tloaelo ea hae, empa ho sa tsotelehe, ho molemo hore o se ke oa ja ho tlōla. ...
Litlhaloso tse amanang le tšebeliso ea litholoana ke tse latelang:
- seso sa peptic;
- gastritis ea mofuta ofe kapa ofe;
- ho fokola ha mafu;
- tšenyo e khōlō ho enamel ea meno;
- gout;
- ho patoa ho sa foleng;
- hemorrhoids;
- mafu a sa foleng a pampitšana ea meno;
- ho se mamellane ka bomong;
- ho kula;
- bokhachane;
- Lilemo tsa ngoana ho fihlela selemo se le seng.
Ka pel'a lipontšo tsena, motho o lokela ho ba hlokolosi haholo ka ts'ebeliso ea kharenate. Ka sebele o lokela ho buisana le ngaka ea hau mabapi le ho kenyelletsa litholoana lijong tsa hau.
Ha ho na lithibelo bakeng sa lefu la tsoekere. Ho fapana le moo, litholoana li tla ba molemo bakeng sa lefu lena.
Har'a bo-rasaense, ho na le maikutlo a hore peo ea kharenate ha ea lokela ho sebelisoa. Bafuputsi ba lumela hore peo ea soneblomo e silafatsa mpa, e lebisang ho senyeheng ho hoholo ts'ebetsong ea sistimi eohle ea tšilo ea lijo.
Lero la monehelo le nkuoa le le molemo ka mokhoa o hlakileng. Bo-rasaense ba sheba ka mokhoa o sa hlakang ho lekhapetla le likaroloana. Li na le lintho tse amang bophelo bo botle hampe. Tsena ke metsoako e kang isopelletierin, alkanoids le pelletierin. Ka hona, pele o sebelisa litlhare tsa lapeng tse tsoang ho makhapetla a kharenate (litlatsetso, li-decoction) kapa litokisetso tsa meriana e thehiloeng ho lekhapetla, o lokela ho etela ngaka ea hau.
Bakeng sa bophelo bo botle ba banna le basali ba se nang li-contraindication tse thathamisitsoeng, kharenate ha e na kotsi. Ja ka mokhoa o itekanetseng - 'me ha ho mathata a bakoang ke litholoana a tla u tšoenya.
Kharenate ea kharenate
Kharenate e sebelisoa haholo bakeng sa ho theola boima ba 'mele. Lebaka la see ke lefe? Ntho ea bohlokoa e ka har'a lero la kharenate le fumanehang lithorong tsa litholoana. Ka lebaka la lero le maling, mafura a mafura a fokotsehile mme ho bokellana ha mafura ka mpeng, thekeng le liropeng ho a thibeloa. Bo-rasaense le bona ba pakile hore seno sena se monate le se bolila se khotsofatsa tlala.
© borispain69 - stock.adobe.com
Na ho a khonahala ho ja kharenate ha o ntse o theola boima ba 'mele? Litsebi tsa phepo e nepahetseng li araba potso ena ka mokhoa o hlakileng: e, hoa khoneha ebile hoa hlokahala. Leha ho le joalo, sena se lumelloa feela ka ho ba sieo ha contraindications, tse neng li tšohloa ka holimo. Litholoana li na le thuso joang? Nakong ea boima ba 'mele,' mele o hloka limatlafatsi ho feta neng kapa neng. Phepelo ea likarolo tse hlokahalang tsa liqhomane e tlatsitsoe ka botlalo. Sena se imolla 'mele mokhathala le mokhathala mme se thibela phokolo ea mali. 'Me lik'halori tsa makhasi a kharenate li tlase haholo - boholo ba 80 kcal ka 100 g. Ka lebaka la lijo-thollo, metabolism e tloaelehile, metabolism e potlakisoa, botenya bo a thibeloa, hobane lisele tsa mafura li robehile.
Mefuta e fapaneng ea lijo
Ho na le mefuta e mengata ea lijo tse nang le kharenate: ka lero, makhasi (lijo-thollo tse nang le peo ntle le eona), lekhapetleng, likaroloana. Lijo le tsona li fapana ka nako. Ho ea ka nako ea lijo, li arotsoe ka matsatsi a mahlano, matsatsi a supileng, matsatsi a leshome, ka nako ea khoeli. A re ke re u joetse haholoanyane ka bona.
- Matsatsi a mahlano. Ho ea ka liphetho tsa ba lutseng lijong tse joalo, u ka felisa lik'hilograma tse 3. U hloka ho ja lijo tsa hoseng ka kharenate e le 'ngoe kapa khalase ea lero le sa tsoa khuoa, u je le nama e phehiloeng (haholo-holo khoho) hape le lero,' me u je lijo tsa mantsiboea le chisi ea kottage ka lithollo. Motšehare, o lokela ho noa lilithara tse 2-3 tsa metsi a hloekileng.
- Matsatsi a supileng. Ho tlosa lik'hilograma tse 4. E baloa bakeng sa lijo tse 6: lijo tsa hoseng - buckwheat e nang le lero, lijo tsa hoseng tsa bobeli - apole, pere kapa yogurt e mafura a tlase ka bongata ba khalase e le 'ngoe, lijo tsa mots'eare - buckwheat e nang le nama e phehiloeng, seneke sa mantsiboea - banana, lijo tsa mantsiboea - buckwheat le litlama, lijo tsa bobeli - kefir kapa tee e tala. ...
- Matsatsi a leshome. Ka sebele e theola lik'hilograma tse 5-6. Ho na le phapang e nyane lipakeng tsa lijo tsa matsatsi a leshome le matsatsi a supileng. Hoseng o hloka ho noa khalase ea metsi a futhumetseng a hloekisitsoeng, mme kamora halofo ea hora - khalase ea lero la kharenate. Bakeng sa lijo tsa mots'eare ba ja buckwheat, bakeng sa lijo tsa mots'eare - buckwheat e nang le nama e halikiloeng kapa tlhapi. Seke ea mantsiboea ke apole e tala, 'me lijo tsa mantsiboea li na le salate ea li-buckwheat le meroho (tamati, likomkomere, litlama). Pele u robala, ho kgothaletswa hore o noe tee e tala kapa kefir ka phesente e nyane ea mafura.
- Nako ka khoeli. Hoa hlokahala ho latela phepo e nepahetseng le ho noa khalase ea lero pakeng tsa lijo: bekeng ea pele - makhetlo a 3 ka letsatsi, bekeng ea bobeli - makhetlo a 2 ka letsatsi, ka lekhetlo la boraro - hora e le 'ngoe ka letsatsi. Lijo tse joalo li tla u bolokela 7-8 liponto tse eketsehileng.
Leha ho le joalo, re khothaletsa hore o batle thuso ea setsebi sa phepo e nepahetseng. O tla thusa ho ngola menyu, ho lekanya nako le ka nepo, ntle le kotsi ho bophelo bo botle, tsoa lijong.
Hobaneng ha lero la kharenate le le molemo?
Melemo ea bophelo ea lero la kharenate ke hore e kenella habonolo ebile kapele. Ho kgothaletswa ho noa lilithara tse 0,5 tsa lero la kharenate le sa tsoa hatisoa nakong ea matsatsi a mabeli. Ka lebaka la sena, mosebetsi oa pelo, liphio o tla khutlela setloaeling, khatello ea mali e tla tloaeleha, mme haholoholo ho ba fokotsang boima, letheka le tla fokotseha. Lero la kharenate le lona le na le li-antiseptic, choleretic le diuretic, ke ka lebaka leo boima bo fetelletseng bo lahlehileng.
Nako e ntle ea ho noa lero la kharenate ke efe: mantsiboea kapa hoseng?
- Noa bosiu. Mantsiboea, ke hore, pele u robala, ho noa lero la kharenate ha ho khothalletsoe. Ho ea ka litsebi tsa phepo e nepahetseng, seno se lokela ho nooa lihora tse peli ho isa ho tse tharo pele ho nako ea ho robala. Ha ho hlokahale hore u sebelise lero haholo, kaha e na le metsi a mangata, 'me sena se ka lebisa ho edema.
- Lero le ka mpeng e se nang letho. Ho noa seno ka mpeng ha ho na letho ho thibetsoe ka thata.Lero la litholoana le tletse li-organic tse tla ama hampe mpa ea mpa haeba e se na letho. Noa lero metsotso e 30 kamora ho ja - ntlheng ena e tla ba le phello e ntle. Seno se sa tsoa hatisoa se lokela ho nooa hang-hang, hobane kamora metsotso e 20 se tšetsoe oxidized, 'me ho ke ke ha e-ba le phello e ntle ha u se noa.
Sephetho
Kharenate ke litholoana tse monate le tse phetseng hantle. 'Mele o rua molemo ka lithollo tsa oona, lero la oona esita le likaroloana tsa oona. Ikamahanya le sekhahla sa ts'ebeliso ea litholoana, u se ke oa lebala ka li-contraindications, ikopanye le litsebi mabapi le lijo - 'me u ke ke ua ba le mathata le sebopeho le bophelo bo botle.