TÅ¡ebeliso ea linate nakong ea bokhachane

Nakong ea bokhachane, ka linako tse ling ho tsoha tlala e kholo, ha o batla ho ja hangata le ka bongata. Habohlokoa le ho feta, e se ke ea oela lijong tse "mpe" joalo ka li-chips. Molemo o moholo haholo oa 'mele ho tlisa litholoana, monokotsoai le linate.

Ho feta moo, melemo ea ts'ebeliso ea ngoana oa bobeli e fetelletse le ho ngoana ea e-so hlahe. Ho fihlela qeto e joalo ho ile ha tla bo-ramahlale ba Spain ba tsoang Setsing sa Barcelona sa bophelo bo botle ba lefats'e. Ba pakile hore ho ja linate nakong ea bokhachane ho bohlokoa molemong oa kholo ea bana.

Kahoo, ba ithutile basali ba fetang 2,200 90 bao lipale tsa bona li pakileng hore bana ba bo-mme ba kenyelelitsoe lijong tsa bona le walnuts, lialmonde, kapa linate tsa phaene nakong ea bokhachane ba ne ba na le bohlale bo phahameng, mohopolo le tlhokomelo. Ka ho khetheha, re bua ka ts'ebeliso ea 30 g ea linate ka beke (likarolo tse tharo tsa XNUMX g ka ngoe) nakong ea trimester ea pele ea bokhachane.

Ho ea ka litsebi, phello ena e bakoa ke linate, li-folic acid tse ngata, le mafura a mafura a bohlokoa - omega-3 le omega-6 - a bokellana liseleng tsa libaka tsa boko tse ikarabellang bakeng sa tlhokomelo ea mohopolo. Kahoo, linate nakong ea bokhachane li bohlokoa molemong oa ho nts'etsapele tsamaiso ea methapo ea ngoana nako e telele mme e akaretsa bafuputsi.

TÅ¡ebeliso ea linate nakong ea bokhachane

Ke linate life tse molemo ho jeoa nakong ea bokhachane

  • Li-walnuts, phaene, linate, makotomane, lialmonde, li-pistachio - linate tsena li na le liprotheine tsa limela, lik'habohaedreite, fiber, li-acid tse nang le mafura, livithamine le lintho tse ngata tse nang le likarolo tse ngata tse ngata.
  • Li-walnuts li nkoa e le tsa bohlokoa ka tÅ¡epe, mafura a acids le protheine.
  • Bohareng ba kedare ho kentsoe limatlafatsi tsohle tse bohlokoa haholo ho lesea le ka popelong.
  • Cashews ke khalori e tlase haholo mme e thusa ho tsitsisa khatello ea mali.
  • Hazelnut e tsebahala ka motswako o sa tloaelehang oa protheine le vithamine E, e khothalletsang kholo le kholo ea mesifa ea mesifa ea lesea.
  • Almond e tumme ka phosphorus le zinc ea eona.

Tloaelo e nepahetseng ea linate ke ligrama tse 30 ka letsatsi. Ho reka lihlahisoa ka lebenkeleng kapa 'marakeng, ho molemo ho fana ka khetho ho linate tse sa phekoloang.

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