Maloetseng a batho le phepo e nepahetseng

Mariha, boitshireletso ba mmele ke haholo-holo ba hlokang tlhokomelo. le tiisetso ea bophelo bo botle - ya ho ja le letona.

1. liprotheine. Ka hore na ho na le lijo tse lekaneng ka menu ya diprotheini e itšetlehile ka hore tswelopele ya lisireletsi 'meleng. Ke antibody hore ananela libaktheria, likokoana-hloko, chefo e itseng, antigens ea tšimoloho e meng le ho ba timetsa. E le hore a synthesize e immunoglobulins feletseng, lokela ho ba teng ka liprotheine lijo tse nang le-amino acid leucine, tryptophan, isoleucine, valine, threonine, methionine, lysine, phenylalanine. Ka lebaka leo, ho maloetseng batho ntse ka phahameng ka ho tšoanetseng, seratsoana sa kgothaletswa ho theha le tshebediso ya ea letsatsi le letsatsi ea 100 g, protheine.

Nama, tlhapi, likhoho, mahe, Cottage chisi le chisi lokela ho ananela e le mohloli oa protheine liphoofolo. Legumes, lihlahisoa tsa lijo-thollo lijo-thollo, li-mushroom ba hantle liprotheine meroho.

2. Fats. lisele tse itseng tsa lymphocytes boitshireletso ba mmele le macrophages na khetla e sireletsang. Di entsoe ka lipids, tse akarelletsang k'holeseterole. Ke ke hobane'ng ha u ke ke ua sebelisa tlase mafura vegan seratsoana mariha. Ena ke tsela e otlolohileng ho fokolisa tsa bophelo ba bona. maloetseng batho itšetlehile ka matla ha marako a lymphocytes le macrophages harolang lisele tse pathogenic aggressor. Litsebi tsa phepo ka matla a eletsa ho kenyeletsa ka lijana dikgerama 10 mafura a hlahang ho yona phoofolo, 'me dikgerama 20 ea mafura a dimela, esita le ba basali ba neng ba li latetse haufi palo eo.

A sehlooho fapaneng tsa mafura. boleng Immunomodulatory itšetlehile ka mafura dikahare tsa acid e arachidonic. From phetiso ena polyunsaturated acid e itšetlehile ka karabelo 'mele. Tšebeliso ea mafura ka Optimum ngata tseo ke li behetsoeng ditlwaelo Dietetics, ke tsela e atlehang ea ho hlahisa maloetseng a batho.

3. lik'habohaedreite. Intercellular mokelikeli, lisele tsa mmele, moroto, mali, secretion litsoelesa - hohle ho na le lik'habohaedreite. faeba boima normalizes ea ho ikatisa tikoloho ya molemo mala microflora. maro a likokoana-hloko tsa isoa mediators ea ka karabelo ba mmele. Lik'habohaedreite tse ka hoo hape bohlokwa limatlafatsi hlokahalang bakeng sa tshebetso e tlwaelehileng ya boitshireletso ba mmele.

Ha chesa letsatsi ho ea ho 300 g, ea lihlahisoa tsa phoofolo - mehloli ea protheine, 100 g, ea lijo-thollo le 350 g ya dihlahiswa tomoso hlama, chelete e batlang ea lik'habohaedreite thaepileng tsa lihlahisoa tsena e tšoanang. ka ho eketsehileng phaella ka ho re ho menu ya lijo tse k'habohaedreite Ha ho hlokahale hore, haeba ho tluoa tabeng ea ho ja le ka 2000 kcal.

4. Tsela ea ho eketsa a itsireletse maloetseng ea 'mele le thuso ya meroho le litholoana. boitshireletso ba mmele ka tloaelo tshehetswa ka tsela livithamine le mosaletsa likarolo. Lijo tse loketseng ka batho ba sebetsa 'meleng le khalori kgothaletswa hoo e ka bang 6000 kcal, ho na le divithamini lekana. mehato eketsehileng bakeng sa replenishment bona e hlokahala. Ka dikgetho le matla a basali hore seratsoana o ikemiseditse ho e thibelang lik'hilojule lokela ho kenyelletsoa le sebaka sa pele, sa C mehloli ea tlhaho ea vithamine, haholo-holo mariha.

maloetseng batho ka mariha thata, baholo-holo ba rōna ba ne ba a 'na a boemong ea phahameng ka thuso ea sauerkraut le omisitsoeng a ema letheka. Kajeno, le ketekoang mohloding wa ascorbic acid e nomoro e mong ho nkoa dilamunu litholoana, hammoho le onion, kiwi tala, mahe a linotši.

Vithamine A le E di kenyelleditswe ka sehlopha mafura-qhibilihang ka har'a. Ka hona, le litholoana le meroho, ba na le lokela ho sebelisoa 'moho le oli ea limela kapa bolila tranelate, ho ntlafatsa digestibility ea' mele. Meroho le ditholwana tsa e khubelu, lamunu le bosehla mebala tlhaho e ile ea etsahala pele ka diteng tsa carotene. Mafura litlhapi, lijo-thollo, sebete, meroho oli ke bafepedi oa vithamine E.

Kamoo ka potlako nka boitshireletso ba mmele ka thuso ea bioflavonoids. Vithamine P - e matla antioxidant hore di hlohleletsago boitshireletso ba mmele. Group P divithamini le tšekamelo ea ho ho ditholwana, qaphalletsoa ka shades bopherese, ho akarelletsa le wines. Ho phahamisa maloetseng ke ho hlokahala hore ho kena 'lijo tsa blueberries, currants, morara, mefuta e sa tsoaneng lefifi, lijana ho tswa ho bona.