Tšepe-e nang le lijo tse

Tšepe - e haholo e bohlokoa mosaletsa matsoai hore thusa ho tsamaisa oksijene ho lisele tse ba (lisele tse) ea ntho e phelang. Bakeng sa e tloaelehileng bophelong motho hloka 1.5 mg, ea tšepe ka letsatsi, empa re nahana hore kenoa ho ananelang 10 feela% ya lintho tse bonahalang tse, e leng letsatsi le letsatsi sekgahla sa tshebediso e 15 mg,. palo ena ea elements mosaletsa ka fumanoa ka ho ja lihlahisoa tsa tšepe-e nang le, e leng hoo e ka bang kamehla tafoleng ea rōna. The ntho e ka sehloohong - hopola hore ho haella ha (le overabundance) le ea tšepe 'meleng isang liphello tse sa rateheng.

lihlahisoa tšepe

Tšepe lijo tse phoofolo silehe habonolo. Haholo-holo ruileng ena mosaletsa elements nama le offal: sebete, liphio le matšoafo. phelelang makhala ka ho lekaneng, morue le caviar ea lijo tse tsoang leoatleng tšepe. Tšepe dimela e assimilated mpe ho feta phoofolo, empa lihlahisoa tsena tšepe-e nang le ba bohlokoa ho feta ka lebaka la dikahare tsa bona tsa divithamini ba lihlopha tse ling:

• Boeta-pele har'a semela lijo tse ruileng tšepe, nka li-mushroom e tšoeu (bobeli ba o khathollang le tse sa omisoang). Ka bomalimabe, ba ke ke ba nkoa e le lihlahisoa tsa bana, e le tshilong ya dijo tsamaiso ea tsa bana lilemong tse 5-7 ke sa khone ho silehe li-mushroom, bonyane bakeng sa molemong oa 'mele.
• Sebakeng sa bobeli ba se legumes: linaoa, lentise, dierekisi, linaoa - lihlahisoa haholo tsoang pelong le ka theko e tlaase tšepe. Bakeng sa basali ba baimana, ba ha e sa e matleng a hae ho lethathamo thibetsoe, haholo-holo ka trimester boraro, ha ba ntse ba kenya letsoho hore ho gassing ka tsela e feteletseng.
• Har'a litholoana le meroho tšepe lihlahisoa - ke liapole, liperekisi, libanana, apricots, litapole, lihoete, ho cauliflower, spinach.
• Har'a frutos le linate - walnuts le lialmonde, fragole, blueberries le tse tala.
• Le ka ho fetisisa tšepe lijo-thollo ruileng ke buckwheat le koro.

  Tšepe dikahare, lihlahisoa tsena li ka hoo e ka bang khetholla pakeng tsa lihlopha tsena tse latelang (MG ka 100 g.):

• 35 mg, - tšoeu omisitsoeng li-mushroom;
• 20-10 mg, - nama ea kolobe sebete, matšoafo, molasses, tomoso Brewer oa, leoatle, dipeo mokopu, cocoa, lensisi, sesame,;
• 10-5 mg, - sebete (nama ea khomo, ea khoho), lehe yolk, khoho pelo puo (nama ea kolobe, nama ea khomo);
• 5-1 mg, - mmutla nama, khoho, nama ea kolobe, konyana, nama ea khomo, buckwheat, likoekoe mahe, dierekisi, caviar e ntšo, blueberries, ho peista, linaoa, li-mushroom tse sa tsoa khuoa, currants, linaoa, apricots, lialmonde, liperekisi, rye bohobe, morara o omisitsoeng, spinach, walnuts, poone, liapole, tse tala;
• ho 1 mg, - lihoete, libanana, litapole.

  assimilation ea tšepe 'mele

  Tšepe ka lihlahisoa ka ho sebelisa lihlahisoa tse, 'me ha e le mehahong vithamine-matsoai, ke habohlokoa ho hopola ho likarolo tse latelang:

1. Vithamine C le B12 kgothaletsa absorption e potlakileng ea tšepe. Kahoo, leka ho khetha le tokelo ya motsoako oa lihlahisoa. Ka mohlala, haeba salate litholoana, ka nako eo ho phaella ho libanana le liapole se beha lamunu kapa tangerine, 'me nama ke molemo ho amahanya le meroho, tse kang pepere kapa kholifolaoa.
2. K'halsiamo thibela tšepe absorption, kahoo u se ke ua ja lijo tse tšepe-e nang le protheine (chisi, bolila tranelate kapa lebese).
3. Products nang tannins (khubelu veine, tee kapa kofi) ha tlatsetsa ho feletseng le nepahetse absorption tšepe.