Litsebi tsa phepo e nepahetseng li re: Haeba u batla ho theola boima ba 'mele' me u lule u tšoanelehile-ja nama e tšoeu. Mabapi le ho ja, nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama. Ntlha ea pele, ha e na mafura a mangata, ka lebaka la seo ho leng bonolo ho se cheka le ho se bolokoe habonolo. Hape, nama e tšoeu ke mohloli o motle oa liprotheine, o nang le livithamine tse nang le mafura a mangata, liminerale, li-amino acid. Ka lebaka la kemiso ena, ha e hlahe feela e le monate, empa e boetse e na le thuso.
Sebopeho
E le hore u qale, sheba sebopeho sa sehlahisoa. Boitsebiso bo ka tlase bo nkiloe ho USDA Nutrient Database (US Food Database).
Nete ea phepo
Nete ea phepo ea 100 g ea nama e tala e tala:
- metsi - 73 g (limatlafatsi tse 3%);
- liprotheine - 23.6 g (39% ea limatlafatsi);
- mafura - 1.9 g (limatlafatsi tse 3%);
- lik'habohaedreite - 0,4 g (0,2% limatlafatsi);
- molora - 1.1 g
Lintho tsa limatlafatsi li bontša hore na karolo ea litlhoko tsa letsatsi le letsatsi ho motho ea tloaelehileng ke eng.
Li-vithamine
- Vithamine A (retinol) - 8 mg.
- Vithamine B1 (thiamine) - 0.068 mg.
- Vithamine B2 (riboflavin) - 0.092 mg.
- Niacin (vithamine B3 kapa PP) - 10 604 mg.
- Vithamine B5 (pantothenic acid) - 0,822 mg.
- Vithamine B6 (pyridoxine) - 0.54 mg.
- Folic acid (vithamine B9) - microgramme tse 4.
- Vithamine B12 (cyanocobalamin) - 0,38 mcg.
- Vithamine E (tocopherol) - 0.22 mg.
- Choline (vithamine B4) - 65 mg.
- Vitamin K (phylloquinone) - 2.4 micrograms.
Minerals
Likarolo tsa macro:
- potasiamo - 239 mg;
- khalsiamo - 12 mg;
- magnesium - 27 mg;
- Sodium 68 mg;
- phosphorus - 187 mg.
Na ua tseba? Serapeng se tummeng sa Segeorgia "khōlo ea koae", lentsoe koae ha le bolele lebitso la semela se tummeng. E amana le lebitso la pan (tapa, tapak), moo sejana se lokiselitsoeng teng.
Lintlha tsa ho latela:
- tšepe - 0,73 mg;
- manganese - 18 mcg;
- koporo - 40 mcg;
- Zinc - 0.97 mg;
- selenium - 17.8 mcg.
Amino Acids
E sa khonehang:
- Arginine - 1,82 g (immunomodulator, cardiological, anti-burn agent, e susumelletsa mesifa ho hōla, chesa mafura, e tsosolosa 'mele).
- Valin - 1.3 g (e kenyelletsa ho hōla le ho kopanya metsoako ea 'mele, ke mohloli oa matla bakeng sa mesifa, ha e lumelle ho fokotsa boemo ba serotonin, e ntlafatsa mesifa ea ts'ebetso, e nolofalletsa bohloko, serame, mocheso).
- Histidine - 1,32 g (e etsa hore ho hōle le ho tsosolosoa ha likokoana-hloko, ke karolo ea hemoglobin, e thusang ho phekola ramatiki ea ramatiki, li-ulcers, phokolo ea mali).
- Isoleucine - 1.13 g (e kenya letsoho metabolism ea matla, mohloli oa matla bakeng sa mesifa, e thusa ho tsosolosa mahlaseli a mesifa, e tloaelehileng litekanyetso tsa tsoekere, e thusa mokhoa oa ho ikhula khoeli).
- Leucine - 1.98 g (e thusa ka mathata a sebete, phokolo ea mali, ho theola tsoekere, mohloli oa matla bakeng sa lisele, ho matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung, ho potlakisa phekolo ea maqeba, ho kenya letsoho khōlong le ntlafatso ea mesifa ea mesifa).
- Lysine - 2.64 g (e na le phello e thibelang likokoana-hloko, e thibela ho kenngoa ha mesifa, e thusa ho fumana khalsiamo, e tšehetsa gallbladder, e etsa mosebetsi oa epiphysis le litšoelesa tsa mammary).
- Methionine - 0,45 g (e fokotsa bongata ba k'holeseterole, e thibela ho kenngoa ha mafura sebeteng le ho ntlafatsa ho sebetsa ha 'mele, leseli le khahlanong le khatello ea kelello, ho eketsa matla a ho sireletsa a lekaneng la mpa le duodenum, e thusa ho tiisa lisosa, matšoao a ka mpeng).
- Methionine le cysteine - 0,87 g (koetlisa bofokoli ba vithamine ea B, thuso ea lefu la tsoekere, phokolo ea mali, ntoa ea sekhooa).
- Threonine - 1,11 g (e etsa hore tsamaiso ea 'mele ea ho itšireletsa mafung e sebetse, e kenella metabolism ea mafura, e khothalletsa tlhahiso ea li-antibodies, e tšehetsa ho hōla ha masapo a mesifa, ho qaptjoa ha liprotheine tsa' mele).
- Tryptophan - 0,38 g (ho imeloa kelellong, ho tloaelehile ho robala, ho felisa boikutlo ba tšabo, ho tsamaisa thupelo ea PMS).
- Phenylalanine - 1.06 g (sweetener, stabilizes protheine sebopeho, se kopanela ka protheine synthesis).
E ka nkeloa sebaka:
- Aspartic acid - 1,94 g (karolo ea protheine, ke neurotransmitter, e ameha metabolism ea dintho tse nang le nitrojene).
- Alanine - 1.3 g (motsoako oa liprotheine le lik'hemik'hale tse sebetsang ka bongata, li kenyeletsa ho hlahisa tsoekere, li tšehetsa sesole sa 'mele, se thibela ho thehoa ha liphio, ho nolofatsa tsela ea ho ikhula khoeling, ho ntlafatsa mamello ea mmele).
- Hydroxyproline - 0,2 g (ho ba karolo ea collagen, ke eona e ikarabellang bakeng sa boemo ba letlalo le mesifa ea mesifa, e boetse e susumetsa pholiso ea maqeba, ho hōla ha lesapo, ho etsa lintho tse kang analgesic, ho tsamaisa PMS, ho tlosa chefo e tsoang 'meleng, ho ntlafatsa moeta-pele oa moriana).
- Glycine - 0,92 g (sedative, anti-stress, anti-stress agent, ntlafatsa mohopolo le tshebetso, e laola metabolism).
- Acutamic acid - 2.83 g (e sebelisetsoang mathata a tsamaiso ea methapo joaloka psychostimulant le nootrope).
- Proline - 1.01 g (e hlokahalang bakeng sa ho hōla ha lefuba le letlalo la letlalo, e tloaelehileng sebopeho sa letlalo, se kenye letsoho tlhahiso ea collagen, e thusa ho folisa maqeba le mahlaseli a kotsi).
- Serine - 1.01 g (e tšehetsa mosebetsi oa boko le tsamaiso ea methapo, hammoho le glycine, e tloaelehileng tekanyo ea tsoekere, e kopanela tlhahisong ea li-amino acid tse ling).
- Tyrosine - 0,9 g (ho ntlafatsa maikutlo le ho ntlafatsa ho ela hloko, ho thusa 'mele ho sebetsana le maemo a sithabetsang, ho fana ka matla).
- Li-cysteine - 0,43 g (ho matlafatsa sesole sa 'mele, ho kenya letsoho ho thehoa ha T-lymphocyte, ho tsosolosa gastric mucosa, ho tlosa lithethefatsi le linokoe, ho sireletsa khahlanong le mahlaseli a kotsi).
Lithako tsa khalori
Khoho ea nama ke lijo tsa lijo, kaha li na le mafura a 2.5-13.1% feela.
Lijo li boetse li kenyelletsa nama ea turkey, nonyana ea guinea, indouki, mmutla.
Phapang e khōlō joalo e hlalosoa ke hore mafura a karolo e 'ngoe le e' ngoe ea setopo a fapane. Ho phaella moo, lik'halori tsa sehlahisoa se fapana ho latela mokhoa oa ho pheha nama.
Lihlahisoa tsa caloric tsa phoofolo eohle (ka 100 g ea sehlahisoa):
- khōho e entsoeng ka maiketsetso - 195.09 kcal;
- broiler - 219 kcal;
- Khoho - 201 kcal.
Na ua tseba? Japane, ho na le sejana se bitsoang torisashi. Khoho e meholo e teteaneng 'me e sebelisoa ka mokhoa oa li-sashimi.
Khalori ea likarolo tse fapaneng tsa khōho (ka 100 g ea sehlahisoa):
- namane - 177.77 kcal;
- leoto la khoho - 181.73 kcal;
- lekhalo - 181.28 kcal;
- carbonate - 190 kcal;
- fillet - 124.20 kcal;
- sefuba - 115.77 kcal;
- molala - 166.55 kcal;
- mapheo - 198,51 kcal;
- paws - 130 kcal;
- ka morao - 319 kcal.
Lik'halori tse hlahisitsoeng ka mahlakoreng (ka 100 g ea sehlahisoa):
- sebete - 142.75 kcal;
- pelo - 160.33 kcal;
- li-navel - 114.76 kcal;
- mala a hae - 127.35;
- letlalo - 206.80 kcal.
Khalori ea khoho, e phehiloe ka litsela tse fapaneng (ka 100 g ya sehlahisoa):
- e tala - 191.09 kcal;
- phehiloeng - 166.83 kcal;
- lebese le phehiloeng ntle le letlalo - 241 kcal;
- fried - 228.75 kcal;
- sejoa - 169.83 kcal;
- ho tsuba - 184 kcal;
- grill - 183.78 kcal;
- a pheha ka ontong - 244.66 kcal;
- chicken fillet moro - 15 kcal;
- nama e nyenyane - 143 kcal.
Lintho tse molemo
Lintho tse molemo tsa nama e tšoeu:
- e ntlafatsa mosebetsi oa thyroid;
E le ho ntlafatsa ts'ebetso ea qoqotho, ho khothalletsoa ho sebelisa li-persimmon, linaoa tse ntšo, li-honeysuckle, cherry e monate, spinach, li-peas tse ncha tse tala.
- ho imeloa kelellong;
- prophylactic agent bakeng sa phokolo ea mali;
- e tšehetsa sesole sa 'mele;
- e na le phello e ntle mesebetsing ea ho ikatisa;
- e ntlafatsa bokhoni ba boko;
- mohloli oa likarolo tse hlokahalang bakeng sa mahlo a mahlo;
- e ntlafatsa boemo ba letlalo;
- ho matlafatsa bone le mesifa ea mesifa;
- e theola k'holeseterole;
- ho tsitsisa khatello ea mali;
- e theola mahlaseli a tsoekere;
- mohloli oa matla bakeng sa 'mele oohle;
- e tloaelehileng mekhoa ea metsolic.
E khothalletsoa ho ja
Khoho e ntle ho bohle. Empa maemong a mang ho hlokahala hore u e etse karolo ea bohlokoa ea lijo tsa hau.
Ke habohlokoa! Melemo e tla bonahala haeba u sebelisa sehlahisoa ka mokhoa o lekanyelitsoeng. Ho ja ho tlōla ho tla lebisa bothateng ba kankere.
Ba atisang ho tšoasa serame
Liprotheine 'meleng oa motho li tšehetsa ho hlahisa li-antibodies, lik'hemik'hale tse fokolang lijo, ho tšehetsa tšebetso ea bactericidal ea serum ea mali. Ka lebaka leo, bakeng sa 'mele o kulang, taba ena ea lihlooho ke ea bohlokoa haholo.
'Me e' ngoe ea lihlahisoa tse ntle ka ho fetisisa tsa liprotheine tsa liphoofolo ke khoho. Liprotheine tsa eona li kenngoa ke 'mele e le bonolo ka ho fetisisa.
Moriana o motle ka ho fetisisa oa khoho ke moro. 
E hlahisa mpa, e e sireletsa liphellong tse mpe tsa lithibela-mafu, e nolofaletsa li-muscus, ka tsela eo e nolofalletsa ho tlosoa ho eona ho tloha bronchi, e tloaelehileng ho leka-lekanya letsoai la letsoai 'meleng.
E boetse ke mohloli oa macro-le micronutrients e hlokahalang ho tsosolosa mesebetsi e sireletsang ea 'mele.
Bakeng sa bana
Nama e tšoeu e na le divithamine e ngata, diminerale le amino acid e hlokahalang bakeng sa ntshetsopele e tloaelehileng ea ngoana. Kahoo, vithamine B2 e laola tsamaiso ea methapo.
Bakeng sa tsamaiso ea tsamaiso ea methapo e boetse e kgothaletswa hore e sebelise mahe a furu ea furu, limela tse tala, li-monokotsoai tsa hawthorn, nectarine.
Mokelikeli, o leng khoho, o noa habonolo ke 'mele oa ngoana, e leng se bolelang hore kotsi ea khaello ea mali e fokotsehile.
Tryptophan, e fetolelang ho serotonin, e sebetsa e le moemeli oa boikhathollo le oa boikhathollo. 
Khoho ea nama e na le lik'hilojule tse tlaase, e bolelang hore ha e mamele 'mele o ntseng o hōla ka mafura a mangata. E boetse e na le liprotheine tse bonolo haholo.
Diabetics
Ntho e ka sehloohong bakeng sa diabetics ha ho ja lijo ke ho shebella letšoao la bona la glycemic (e leng se bontšang phello ea sehlahisoa maemong a tsoekere). Khoho e na le index ea zero.
Ho feta moo, o hloka ho laola ho sebelisoa ha lik'hilojule. Nama e tšoeu bonyane ba bona, ha ba bapisoa le mefuta e meng ea nama.
Khoho ea nama e boetse e na le k'holeseterole e fokolang, e leng kotsi ho ba diabetics ba mofuta oa 2, hangata e tšoeroe ke ho feta boima ba 'mele. 
Batho ba hōlileng
Khoho ea nama e ka khona ho tloaeleha khatello ea mali le methapo ea pelo, e leng ho fokotsa kotsi ea atherosclerosis, lefu la pelo le stroke.
Ho tloaeleletsa khatello ea mali, e boetse e kgothaletswa ho sebelisa li-mushroom, apricots, sunberry, chumizu, basil, oats decoction.
Phello e ntle ho mekhoa ea metsolic, e theola k'holeseterole.
Basali ba nang le bakhachane le ba nyatsang
Khoho ke mohloli oa li-amino acid tse hlokahalang bakeng sa ho thehoa ha motsoako oa fetal le mesifa ea mesifa. O boetse o na le divithamini le liminerale tse ruileng, tseo hape e leng tsa bohlokoa ho 'mè e monyenyane le ngoana.
Sesepe e nang le nama e noa habonolo ke 'mele. Ntho ena e hlokahalang ho boloka boemo ba hemoglobin, e ikarabellang bakeng sa ho tsamaisa oksijene, ntle le hore litho tsohle li ke ke tsa sebetsa ka mokhoa o tloaelehileng.
E boetse e tšehetsa mosebetsi oa tsamaiso ea methapo, e sireletsa 'mele oa mosali oa moimana ho tsoa khatellong ea kelello e sa hlokahaleng, e tšehetsa sesole sa' mele sa 'mè ea anyesang. 
Bapalami
Baatlelete bakeng sa ho haha mesifa ea masapo ba hloka liprotheine tse nang le bonyane mafura le lik'habohaedreite. Tsena tsohle li teng ka nama ea khoho. Hape ke mohloli oa niacin, o laolang likarolo tsa k'holeseterole.
Vithamine B6 e fetola glycogen ho mesifa matla. Selenium ke ntho ea bohlokoa ho sebetsanang le lik'hemik'hale tsa likokoana-hloko tsa li-hormone tsa thyroid - li tloaeleletsa mekhoa ea metsoako. Zinc e laola li-hormone tsa anabolic. Choline e etsa hore 'mele o be matla haholoanyane, o eketsa matla a' mele.
Ke habohlokoa! Khoho ea nama mohlomong ho hanyetsanoa batho ba nang le bothata ba ho ba le matla a protheine. Sena se sebetsa ho mefuta eohle ea eona. Tse ling kaofela ho joalo mohlomong ho hanyetsanoafeela fried le ho tsuba.
Matlotlo a kotsi le li-contraindications
- Nakong ea letlalo feela letlalo le ka ba kotsi, hobane le mafura haholo.
- Nama ea likhoho e molemo ka ho fetisisa, kaha lebenkele le atisa ho koahela li-hormone le li-hormone tse hōlang tse bakang kotsi e ngata 'meleng oa motho hoo melemo ea nama e sa e lefelleng.
- Khoho e ka sebetsanoa hampe, ke kahoo ho nang le kotsi ea ho tšoaetsoa ke libaktheria tse kotsi. Ka lebaka leo, ho hlokahala hore ho behoa sehlahisoa sena mofuteng o mofuthu oa mocheso.
- Tlhekefetso ea likhoho tse halikiloeng le tse tsuba li ka eketsa k'holeseterole.
Mokhoa oa ho khetha nama ea khoho
- Ha e le setopo sa khōhō, sefuba se lokela ho ba se pota-potileng, 'me bone ea keel e se ke ea tsitsa.
- Ka setopo se senyenyane, brisket ke springy.
- Likokoana-hloko tsa tlhaho li lokela ho ba tse ling. Haeba sefuba se le seholoanyane ho feta maoto, se bolela hore nonyana ena e hōlisitsoe ka lihomone.
- Setopo ha sea lokela ho bontša bokooa (fractures, cuts, matšoao).
- Haeba nama e le e hloekileng, joale ha e hatelloa sebakeng se bonolo, hang-hang e nka sebōpeho se tšoanang.
- Nama ea likhoho tse nyenyane li na le 'mala o moputsoa o khanyang. Letlalo le bonolo ebile le phatsima. Letlalo le hlabang le letlolo. Maoto a koahetsoeng ka sekala se senyenyane.
- Nama e ncha e ke ke ea fofonela e bolila, e bolileng ebile e le mongobo.
- Letlalo le lecha la setopo le omme ebile le hloekile. Ho felloa ke matla le ho senya ho bontša hore nama ha e na stale kapa hore lithibela-mafu li sebelisoa ho tšoara likhoho.
- Khethoa, eseng nama e teteaneng. E tla ba bonolo haholoanyane.
- Sekoahelo seo sehlahisoa se rekisoang ha sea lokela ho senyeha. Boteng ba makristale a pinki a pinki ha bo amohelehe. Sena se fana ka maikutlo a hore nama e ne e na le serame hape.
Kahoo, nama ea khoho e thusa haholo 'meleng oa rona mme e tlameha ho ba teng nakong ea lijo. Leha ho le joalo, u lokela ho hlahloba ka hloko boleng ba sehlahisoa 'me u leke ho reka likhoho.
Tabeng ena, ho na le kholiseho ea hore khōhō e jeoa ke lijo tsa tlhaho, ho na le nako e lekaneng moeeng le lihomone tse sa tsoa sebelisoa bakeng sa kholo ea eona.
