Lijo
2K 0 07.02.2019 (e ntlafalitsoeng la ho qetela: 26.03.2019)
Trout ke tlhapi e khubelu ea metsi a hloekileng e tsoang ho salmon ea genus. Sehlahisoa se na le thepa e ntle ka lebaka la ho tlala mafura, livithamini le liasiti tsa amino. Ntle le moo, ka lebaka la lik'halori tse tlase, trout e loketse phepo e nepahetseng, 'me ka lebaka la liprotheine tse phahameng, e ka kenyelletsoa lijong tsa baatlelete.
Sebopeho, boleng ba phepo e nepahetseng le khalori
Likhalori tsa trout li its'etleha ka kotloloho ho mokhoa oa ho pheha litlhapi, 'me sebopeho sa eona le boleng ba eona ba phepo bo boetse bo latela mefuta Likhalori tsa trout e tala ka 100 g ka karolelano ea 96.8 kcal, e nkoang e le palo e tlase, hobane tlhapi ke ea mefuta e mafura. Likhalori tsa trout e nonneng ea mookoli li phahame hanyane ho 140.6 kcal.
Ho latela mokhoa oa ho pheha, palo ea likhalori e fetoha ka tsela e latelang:
- apehoa ka ontong - 102.8 kcal;
- e halikiloeng ka pane e nang le botoro - 210.3 kcal;
- bakeng sa banyalani ba bang - 118,6 kcal;
- letsoai hanyane hanyane - 185.9 kcal;
- tsuba - 133.1 kcal;
- letsoai - 204.1 kcal.
Hoa hlaka le ho feta hore ha u ntse u latela lijo, ho hlokahala hore u je litlhapi tse besitsoeng kapa tse halikiloeng, hobane ka lebaka la theknoloji ena ea ho pheha sehlahisoa, boholo ba likarolo tsa bohlokoa bo tla bolokoa. Litlhapi tse letsoai, tse letsoai le tse sa tsubeloang hanyane ha li na ho bitsoa thuso.
Boleng ba phepo e nepahetseng (BZHU) ea trout e ncha ka 100 g:
- liprotheine - 21 g;
- mafura - 6.5 g;
- lik'habohaedreite - 0 g;
- metsi - 72.0 g;
- molora - 1.1 g;
- k'holeseterole - 56 mg;
- omega-3 - 0,19 g;
- omega-6 - 0,39 g
K'hemik'hale ea liminerale ka 100 g:
- potasiamo - 363 mg;
- magnesium - 21,9 mg,;
- sodium - 52,5 mg,;
- phosphorus - 245,1 mg,;
- khalsiamo - 42.85 mg;
- tšepe - 1.5 mg;
- koporo - 0,187 mg,
- mankanese - 0,85 mg,;
- zinki - 0,6 mg.
Ho phaella moo, trout e na le livithamini tse ngata tse kang:
- A - 16,3 mg,;
- B1 - 0,4 mg;
- B2 - 0,33 mg;
- B6 - 0,2 mg,
- E - 0,2 mg,;
- B12 - 7.69 mg;
- C - 0,489 mg;
- K - 0,09 μg;
- Maq - 4,45 mg;
- D - 3,97 mcg.
Trout e na le li-amino acid tse ka bang 8 tse sa hlokahaleng le tse 10 tse nang le phello e ntle bophelong ba basali le ba banna.
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Lisebelisoa tse sebetsang tsa trout bakeng sa 'mele
Litšobotsi tse ntle tsa trout bakeng sa 'mele oa motho li kholo haholo. Ts'ebeliso ea kamehla ea litlhapi tse khubelu ha e ame feela boemo ba bophelo ka kakaretso, empa le ts'ebetso ea litho tsa kahare.
- Ka lebaka la litaba tse pharalletseng tsa lintho tsa bohlokoa, trout e na le phello e ntle ts'ebetsong ea boko, e eketsa ts'ebetso, ho tsepamisa mohopolo esita le mamello ea 'mele, eo baatlelete ho pota lefatše ba e sebelisang ka boqhetseke. Ts'ebeliso ea litlhapi khafetsa e ntlafatsa bokhoni ba ho hopola, ho ba seli le mesebetsi e meng ea kutloisiso.
- Marako a methapo ea mali le myocardium a tla matlafatsoa, tsamaiso ea mali e tla ntlafala, 'me khatello ea mali e tla tloaela. Trout e khothalletsa ho felisoa ha likarolo tse kotsi tse kang k'holeseterole e tsoang 'meleng, ka tsela eo e fokotsa menyetla ea ho ba le mafu a pelo.
- Ka lebaka la limatlafatsi tse kenyellelitsoeng litlhaping, boemo ba tsoekere maling bo ka lekanngoa, ka hona sehlahisoa se bohlokoa haholo bakeng sa lefu la tsoekere.
- Sistimi ea methapo ea matlafala mme litlamorao tse mpe tsa khatello ea maikutlo 'meleng lia thibeloa. Ka lebaka leo, boroko boa ntlafala 'me kotsi ea neurosis kapa khatello ea maikutlo ea fokotseha.
- Ts'ebetso ea botsofali e fokotseha ka lebaka la vithamine E, selenium le asiti ea ascorbic eo e leng karolo ea trout, hobane ka lebaka la bona phello ea oxidative ea li-radical tse sa lefelloeng 'meleng e fokotsoe.
- Ho sebelisoa ha litlhapi tse khubelu khafetsa ho tla matlafatsa sesole sa 'mele.
- Chefo le lihlahisoa tse bolileng li tlosoa 'meleng.
- Protheine ea Trout e monya 'mele kapele ho feta liprotheine tse tsoang lijaneng tsa nama, e leng molemo hape ho baatlelete.
- Ka lebaka la boemo bo phahameng ba calcium k'hemik'hale ea sehlahisoa, masapo, meno le lipekere li ntlafalitsoe, tse thusang eseng feela bakeng sa batho ba baholo, empa le bakeng sa bana.
- Li-fillet tsa litlhapi li na le thuso nakong ea kamora 'ts'ebetso (sena ha se sehlahisoa se halikiloeng kapa se letsoai), nakong ea boiteko bo matla ba' mele kapa kamora ho kula.
- Fillet ea phepo e nepahetseng empa e na le likhalori tse tlase e khothalletsoa batho ba nonneng mme ba batlang ho theola boima ba 'mele.
- Ho sebelisoa ha litlhapi tse khubelu khafetsa ho na le phello e ntle mosebetsing oa ho ikatisa ho banna le basali.
Ntle le moo, ka lebaka la limatlafatsi tse kenyellelitsoeng tlhaping, 'mele oa motho o monya tšepe le likarolo tse ling tsa bohlokoa. Hape, sehlahisoa se nepahetse bakeng sa phepo e nepahetseng ea lijo le lipapali.
Tlhahisoleseling e khahlisang! Trout, joalo ka lijo tse ling tse ngata tsa leoatleng, e betere haholo le 'mele oa motho ho feta lijana tsa liphoofolo. Litlhapi ha li ananele hamolemo feela, empa li boetse li silehe ka makhetlo a ka bang 3 ho feta nama.
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Contraindications le kotsi
Litlhaloso tse amanang le tšebeliso le kotsi ea trout li amana haholo le bokhoni ba lijo tsa leoatleng ho bokella lisebelisoa tse boima tse kang mercury. Karolo ena, le ha e le nyane haholo, e senya 'mele, ka hona ha ho kgothaletswe ho hlekefetsa litlhapi. Kakaretso ea ts'ebeliso ea trout e fihla lijong tse tharo ka beke.
Ho phaella moo, litlhapi tse khubelu li lokela ho lahloa:
- haeba ho na le ho se mamellane ka bomong ho sehlahisoa kapa ho itšoara hampe;
- Nakong ea bokhachane le bokhachane, basali ba lokela ho qoba ho ja trout, haholo letsoai, hobane letsoai le boloka mokelikeli 'meleng mme le mpefatsa ho ruruha ho seng ho le teng nakong ea bokhachane;
- ha ua lokela ho ja litlhapi tse tala - sehlahisoa se ka tšoaetsoa ke likokoana-hloko, kahoo ho hlokahala phekolo ea mocheso;
- le maloetse a sebete kapa a masapo, ho ja litlhapi tse khubelu ho haneloa;
- ja letsoai kapa halikiloeng trout e contraindicated ka pelo ischemia, kgatelelo ya madi kapa atherosclerosis;
- ho theola boima ba 'mele, o tlameha ho tela letsoai le letsoai, kaha le boloka mokelikeli' meleng;
- Hoa hlokahala ho hana sehlahisoa se letsoai haeba ho na le mafu a liphio, hobane ka lebaka la letsoai 'meleng, palo ea mokelikeli o sebelisitsoeng le eona e tla eketseha, e lebisang ho khatello ea maikutlo ho setho.
Ho bohlokoa ho tseba: mefuta e meng ea litlhapi e khona ho bokella mercury e ngata ho feta tse ling, empa e le hore u se ke ua tšoara mefuta eohle ka hlooho, ho lekane ho hopola molao o akaretsang: tlhapi e kholo, e phahamisa litaba tsa tšepe tse boima nameng. Noka ea trout ke mofuta oa litlhapi o bokellang mercury e nyane.
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Sephetho
Trout ke tlhapi e monate ebile e phetse hantle, eo ha e jeoa ka mokhoa o itekanetseng khafetsa, e nang le phello e ntle ho bophelo bo botle ka kakaretso. Ntle le moo, tlhapi e sebetsa e le mohloli o motle oa liprotheine bakeng sa baatlelete mme e thusa ho eketsa mamello nakong ea boikoetliso. Ka thuso ea trout u ka theola boima ba 'mele, hammoho le ho ntlafatsa mohopolo le ho tsepamisa mohopolo. Ntho ea bohlokoa ke ho pheha litlhapi ka nepo 'me u se ke ua sebelisa lijo tse halikiloeng, tse letsoai le tse tsuba hampe.
