Mafura a loketse bana!

Ke hobane'ng ha bana ba hloka mafura?

Ntlha ea pele, hobane lilemong tsa pele, li na le khōlo e matla haholo ea boima le boholo. Kahoo, ba hloka lik'hilojule tse 1 ka letsatsi ho pota lilemo tse 100 le pakeng tsa 2 le 1 pakeng tsa lilemo tse 200 le tse 1. 'Me mafura ke thuso e kholo ho finyella litlhoko tsa bona tsa lik'halori. "Joale, tsamaiso ea bona ea methapo le ea kutlo e ntse e hahiloe ka ho feletseng 'me ba hloka mafura a bohlokoa a mafura, omega 700 le 3 e tummeng e fanoang ke mafura, haholo-holo oli ea meroho", ho bolela Moprofesa Régis Hankard, ea khethehileng phepong ea masea.

Ke mafura afe a ka fang bana le ka bongata bofe?

E, oli ea rapeseed le walnut ke eona e leka-lekaneng ka ho fetisisa ho omega 3 le 6. 'Me re fana ka nako le nako oli ea mohloaare, peo ea morara kapa soya. Oli ea peanut e ka hlahisoa ho tloha likhoeling tse 6 ntle le tšabo ea ho khothaletsa allergy. "Re itšetlehile ka mefuta-futa ho fana ka mefuta e mengata e fapaneng ea mafura a bohlokoa", ho phaella Moprofesa Hankard *.

Likhakanyo tse nepahetseng? Ka kakaretso, re khothaletsa 1 teaspoonful bakeng sa bana ba ka tlase ho selemo, bakeng sa lijo tsa motšehare, le likhabapo tse 2 ho tloha lilemong tsa 2. Maemong 'ohle, ho tlatsoa ha mafura hoa hlokahala ha ngoana a noa libotlolo tse peli tsa lebese ka letsatsi, ho pota likhoeli tse 10. .

Ho fapana le ho ja mafura, hang kapa habeli ka beke, re fana ka mafura a tlhaho ea liphoofolo: 1 knob ea botoro kapa teaspoon e 1 ea crème fraîche. Ho fana ka "ntle" mafura a acids, re boetse re nahana ka litlhapi tse mafura. Li na le omega 3 le 6.

Ha e le hantle, ho molemo ho beha litlhapi ho menu habeli ka beke ka chelete e lumellanang le lilemo: 25-30 g bakeng sa likhoeli tse 12/18 le 50 g boholo ho tloha ho lilemo tse 3/4. 'Me moo hape, re fapana: hang tlhapi e nang le mafura a mangata - mackerel, salmon, sardine - le hang tlhapi e fokolang: cod, halibut, sole ... Qetellong, re ka fana ka lijo tse halikiloeng, empa ka mokhoa o utloahalang le ka bongata bo ikamahanyang le lilemo . Ka mor'a ho pheha, tšela pampiring e monyang.

Lihlahisoa tsa indasteri, reflexes efe e ntle?

Li-trans fatty acids le mafura a mangata a fumanehang lihlahisoa tsa indasteri li eketsa k'holeseterole e mpe ho batho ba baholo, empa ha ho boithuto bo pakang hore ba na le

phello e mpe tsamaisong ea pelo ea bana ba banyenyane. Hape ha li khothalletse botenya. Sena ha se lebaka la ho ja haholo! A na a ka ja lihlahisoa tse nang le oli ea palema? Hangata oli ea palema e na le bodemona hobane e na le li-acid tse ngata tse mafura ho feta tse ling. Empa asiti ea palmitic, e leng asiti e mafura, ke motsoako o tloaelehileng oa lebese la motho!

'Me joalo ka mafura ohle a mafura a jeoang ho feta tekano, a ka khothalletsa lefu la pelo, "ho bolela Moprofesa Régis Hankard. Botumo ba eona bo bobe bo boetse bo amahanngoa le mathata a tikoloho kaha ho lengoa ha lifate tsa palema ho lebisa ho senngoeng ha meru haholo linaheng tse ling.

Ha e le hantle, re fokotsa tšebeliso ea mayonnaise - ho tloha likhoeling tse 18 - le li-crisps. E le khopotso, 50 g ea crisps e na le likhaba tse 2 tsa oli! Ha ho tluoa ho nama e batang, ntle le ham e tšoeu e ka beoang lethathamong la likhoeli tse 6, ho molemo ho ema ho fihlela lilemo tse 2 bakeng sa boroso, pâtés, terrines ...

Ha e le likuku, likuku, li-spreads, di boloketswe matsatsi a mokete.

Le lichese? Li na le mafura a mangata. Empa hape ke mehloli e metle ea calcium. Re rata li-pasteurized cheeses - brie, munster… ho tloha likhoeling tse 8-10 le tse entsoeng ka lebese le tala ho tloha ho lilemo tse 3 ho thibela mathata a listeriosis le salmonellosis, a ikarabellang bakeng sa feberu le letšollo.

* Prof. Régis Hankard ea khethehileng ka phepo ea masea le setho sa Komiti ea Phepo ea Lijo ea Mokhatlo oa French Pediatric Society (SFP)