Tse ka Hare
Ka lijo, motho o fumana livithamine, liminerale le matla ao a a hlokang hore ’mele o sebetse. Lipontšo tsena kaofela li kopantsoe ke khopolo ea "boleng ba lijo tsa sehlahisoa", e bonts'itsoeng ka har'a sephutheloana sa sehlahisoa.
Hangata lehapu le rekisoa ntle le lengolo, kahoo u ke ke ua fumana sebopeho sa lona le boleng ba matla ka ho bala lengolo feela. Re tla fumana hore na ho na le lik'hilojule tse kae sehlahisoa sena, hore na se na le livithamine le limatlafatsi life.
Ke lik'hilojule tse kae ka ligrama tse 100 tsa mahapu
Lehapu le nkoa e le lijo tse nang le khalori e tlase, kaha ke 91% ea metsi. Leha ho na le index e phahameng ea glycemic (li-unit tse 75-80), e kenyelelitsoe ka mafolofolo lijong nakong ea lijo.
| Likahare tsa khalori tse mahareng | 30 kcal |
| metsi | 91,45 g, |
Motsoako oa lik'hemik'hale oa lehapu
Motsoako oa lik'hemik'hale oa mahapu o fapane haholo. E kenyelletsa metsi, liprotheine, mafura, lik'habohaedreite, livithamine, liminerale le lintho tse ling. Sehlahisoa se na le litaba tse ngata tsa lycopene: ka ligrama tse 100 - hoo e ka bang 90,6% ea tlhokahalo ea letsatsi le letsatsi. Lycopene ke antioxidant e nang le thepa ea anti-inflammatory le anti-cancer (1) (2). Ntho e 'ngoe e molemo ka lehapung ke citrulline, e ntlafatsang phallo ea mali le ho ama hantle mosebetsi oa mesifa ea pelo (3).
Boleng ba phepo ea lehapu
Lehapu le na le livithamini le liminerale tse ngata. Har'a livithamini tse qhibilihang ka mafura, li na le livithamini A, E, K le beta-carotene, le livithamini tse qhibilihang metsing B1-B6, B9 le C. Har'a liminerale, lehapu le na le calcium, potasiamo, magnesium, sodium, tšepe. , phosphorus, joalo-joalo fiber ea lijo ka sebopeho sa eona, e etsa hore metabolism e be e tloaelehileng, e hloekisa liphio le sebete, 'me e theole boemo ba k'holeseterole maling (4).
Li-vithamine ka 100 g ea mahapu
| Vithamine | bongata | Peresente ea Boleng ba Letsatsi le Letsatsi |
| A | 28,0 μg | 3,1% |
| B1 | 0,04 mg | 2,8% |
| B2 | 0,03 mg | 1,6% |
| B3 | 0,2 mg | 1,1% |
| B4 | 4,1 mg | 0,8% |
| B5 | 0,2 mg | 4,4% |
| B6 | 0,07 mg | 3,5% |
| B9 | 3,0 μg | 0,8% |
| C | 8,1 μg | 9,0% |
| E | 0,1 mg | 0,3% |
| К | 0,1 μg | 0,1% |
| Beta-carotene | 303,0 μg | 6,1% |
Liminerale ka 100 g ea mahapu
| diminerale | bongata | Peresente ea Boleng ba Letsatsi le Letsatsi |
| Iron | 0,2 mg | 2,4% |
| potasiamo | 112,0 mg | 2,4% |
| khalsiamo | 7,0 mg | 0,7% |
| magnesium | 10,0 mg | 2,5% |
| Manganese | 0,034 mg | 1,7% |
| koporo | 0,047 mg | 4,7% |
| Sodium | 1,0 mg | 0,1% |
| Selenium | 0,4 μg | 0,7% |
| phosphorus | 11,0 mg | 1,6% |
| Fluorine | 1,5 μg | 0,0% |
| zinki | 0,1 mg | 0,9% |
Tafole ea BJU
Motheo oa phepo e nepahetseng ke palo e lekaneng ea liprotheine, mafura le lik'habohaedreite lijong. Ha matšoao ana a leka-lekana, motho o fumana matla ao a a hlokang, a laola takatso ea hae ea lijo le ho ikutloa a le motle. Ligrama tse 100 tsa mahapu li na le hoo e ka bang 0,8% ea tlhoko ea letsatsi le letsatsi ea protheine, 0,2% ea mafura le 2,4% ea lik'habohaedreite. Sehlahisoa sena se na le mono- le disaccharides (11,6%), eo ho eona ho nang le tsoekere le fructose. Ha e na starch, empa e na le palo ea maltose le sucrose feela.
| elements | bongata | Peresente ea Boleng ba Letsatsi le Letsatsi |
| Liprotheine | 0,6 g, | 0,8% |
| Mafura | 0,2 g, | 0,2% |
| Li-carbohydrate | 7,6 g, | 2,4% |
Liprotheine ka 100 g ea mahapu
| Liprotheine | bongata | Peresente ea Boleng ba Letsatsi le Letsatsi |
| Li-Amino acid tsa bohlokoa | 0,21 g, | 1,0% |
| Li-amino acid tse ka khutlisoang | 0,24 g, | 0,4% |
Mafura ka 100 g ea mahapu
| Mafura | bongata | Peresente ea Boleng ba Letsatsi le Letsatsi |
| Mafura a nang le mafura | 0,045 g, | 0,1% |
| Omega-3 | 0,019 g, | 1,9% |
| Omega-6 | 0,013 g, | 0,1% |
| Mafura a khotsofatsang | 0,024 g, | 0,1% |
Li-carbohydrate ka 100 g ea mahapu
| Li-carbohydrate | bongata | Peresente ea Boleng ba Letsatsi le Letsatsi |
| Mono - le li-disaccharides | 5,8 g, | 11,6% |
| Glucose | 1,7 g, | 17,0% |
| fructose | 3,4 g, | 9,9% |
| sucrose | 1,2 g, | - |
| maltose | 0,1 g, | - |
| Fiber | lilemo tse 0,4 | 2,0% |
Maikutlo a litsebi
Setsebi sa phepo e nepahetseng le lipapali, mothehi oa morero oa bophelo bo botle ba Caloriemania le phepo e nepahetseng Ksenia Kukushkina.:
- Bakeng sa ba tsotellang palo ea bona kapa ba lekang ho theola boima ba 'mele, ho ja mahapu hoa khoneha ebile hoa hlokahala. Nako ea mahapu ha e telele hoo u ka ipehelang meeli, ebe u loma litsoele tsa hau mariha kaofela ebe u emela lehlabula le tlang. Leha ho le joalo, u se ke ua lebala hore mahapu ke mohloli oa lik'habohaedreite tse potlakileng tse sebelisoang hantle hoseng. Etsa bonnete ba hore o kenyelletsa boleng ba eona ba matla palo ea hau ea tlhoko ea letsatsi le letsatsi ea li-kilocalories.
Melemo ea lehapu:
1. 90% e na le metsi, e leng se bolelang hore e khothalletsa metsi;
2. ho sa tsotellehe palo e kholo ea tsoekere, mahapu a na le 27-38 kcal feela ka 100 g;
3. e baka boikutlo ba ho khora, ka lebaka la fiber;
4. e na le livithamine tse ngata le likarolo tse molemo tsa ho latela mohlala.
Ho na le esita le lijo tsa mahapu, empa ha ua lokela ho ea bakeng sa liketso tse joalo. Ka li-mono-diets, 'mele ha o fumane li-macro- le micronutrients tseo o li hlokang. 'Me ka mor'a ho qeta letsatsi la ho itima lijo ka mahapu, u ka theola boima ba lik'hilograma tse 1-2. Empa e ke ke ea e-ba mafura, empa e tla ba metsi feela. Ka hona, ho molemo ho ja ka botlalo le ka mokhoa o nepahetseng, 'me u kenye mahapu bakeng sa lijo tse theolelang, ho e-na le likuku le likuku.
Setsebi sa phepo e nepahetseng, setho sa mokhatlo oa sechaba "Nutritsiologists of Our Country" Irina Kozlachkova:
- Watermelon e na le melemo e mengata ea bophelo bo botle, e 'ngoe ea tsona ke ho theola boima ba' mele, kaha e na le kcal e ka bang 30 feela ka ligrama tse 100. Empa khalori e tlaase ea sehlahisoa sena ha e bolele hore u ka e ja ka bongata bo sa lekanyetsoang. Boima ba lehapu ka karolelano ke lik'hilograma tse 5, 'me haeba u e ja ka nako, u fumana tekanyo ea letsatsi le letsatsi ea lik'hilojule tsohle. Ho phaella moo, ho na le ba ratang ho ja mahapu ka bohobe kapa li-muffins, tse lebisang ho boima ba 'mele. Hape, u se ke ua ja mahapu hammoho le pickles, kaha sena se baka ho feteletseng ha metsi 'meleng le ho ruruha.
Sekhahla se khothaletsoang sa mahapu ha se fete ligrama tse 200 ka nako. Chelete ena ha e bake phello ea diuretic, ka hona e ka nooa le lihora tse 1,5-2 pele a robala. Empa haeba u ja mahapu haholo bosiu, ho ea ntloaneng ka makhetlo a 'maloa bosiu ho tiisetsoa ho uena, hammoho le ho ruruha hoseng.
Ha u khetha lijo leha e le life, ikopanye le setsebi ho u khethela lijo tsa motho ka mong, ho nahanela litšobotsi tsa bophelo bo botle ba hau, li-contraindications, litla-morao tsa ho sebelisa sehlahisoa se itseng.
Lipotso le likarabo tse tsebahalang
E araba lipotso tse atisang ho botsoa ho babali ba Healthy Food Near Me Angelina Dolgusheva, setsebi sa endocrinologist, setsebi sa phepo e nepahetseng.
A na nka ja lehapu ha ke ntse ke ja?
Empa haeba re bua ka lijo tsa phekolo, joale mahapu a lokela ho phekoloa ka hloko le ho feta. Lijo tsa bakuli ba nang le lefu la tsoekere li fokotsa lehapu, ho fihlela ho qheleloa ka thoko, 'me sena se nepahetse, hobane motho ea sa tloaelehang o tla ja ligrama tse 50-100 tsa mahapu,' me ho na le tsoekere e ngata ho eona.
A na hoa khoneha ho ntlafatsa mahepu?
A na nka ja lehapu bosiu?
Mehloli ea
- Mi Jung Kim, Hyeyoung Kim. Phello ea Anticancer ea Lycopene ho Gastric Carcinogenesis. 2015. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4492364/
- Yaxiong Tang, Basmina Parmakhtiar, Anne R Simoneau, Jun Xie, John Fruehauf, † Michael Lilly, Xiaolin Zi. Lycopene e Ntlafatsa Phello ea Docetaxel ho Kankere ea Prostate e Hanyetsang Castration E Amahanngoa le Insulin-joaloka Maemo a Ho Amohela a Insulin. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3033590/
- Timothy D. Allerton, David N. Proctor, Jacqueline M. Stephens, Tammy R. Dugas, Guillaume Spielmann, Brian A. Irving. Tlatsetso ea L-Citrulline: Tšusumetso ho Bophelo bo Botle ba Cardiometabolic. URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073798/
- RONA LEFAPHA LA TEMO. Tšebeletso ea Lipatlisiso tsa Temo. Lehapu, e tala. URL: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients