Hona joale, lijo tse ngata tse mafura ha li ratoe: ho lumeloa hore li lematsa bophelo 'me li senya setšoantšo seo. Leha ho le joalo, ho na le khetho ho molao o mong le o mong. E 'ngoe ea tsona ke litlhapi tse mafura. Litlhapi tse joalo li thusa ho thibela pelo le maloetse a mangata, kaha omega-3 le omega-6 fatty acids tse ho lona li thusa ho fokotsa k'holeseterole, ka katleho li ama pelo ea methapo ea pelo, ho fokotsa monyetla oa ho ba le lefu la atrial fibrillation ho batho ba tsofetseng. Ho phaella moo, tšebeliso ea mefuta e mengata ea litlhapi tse mafura e ntlafatsa mohopolo le bokhoni ba ho utloisisa, hape e ka fokotsa kotsi ea ho senyeha ha maikutlo ha motho.
Mefuta ea litlhapi tse mafura
Litlhapi tse teteaneng li lula maoatleng le linōkeng tse batang. Hase ka tsietsi hore ha e kene ka metsing a matla, e hloka lera tse nang le mafura tse sireletsang litho tsa ka hare. Litlhapi tse joalo, mafura a fapane a fapana ho tloha ho 8 ho isa ho 20% ea boima bohle. Litlhapi tse sa tšoaneng tse nang le mafura a leoatle li akarelletsa:
- halibut;
- lema (ho feta mefuta);
- chinook (ho feta ka liforomo);
- sardine;
- saury;
- mackerel;
- Notothenia;
- Atlantic herring;
- tuna.
Litlhapi tse nang le mafura a linōka ke tse ngata tsa bolulo - e.g. tse kang ba lula linōkeng kamehla, 'me u se ke ua sesa maoatleng ka mor'a lilemo tse itseng tsa sturgeons le salmonids, empa ho na le mefuta e meng:
- mefuta e sa tšoaneng ea litlhapi tsa sturgeon;
- Baikal omul - ka ho toba, tlhapi ea leoatle, e kene linōkeng nakong ea ho hlahisa;
- li-nelma (lihloliloeng tse phelang);
- lebone la nōka;
- eel ea nōka.
Baemeli ba litlhare tse ngata tsa litlhapi ke li-caloric tse ngata ho feta barab'abo bona ba tlase "ba feptjoang hantle", leha ho le joalo, ha ba itatole hore na ba thabisoa ke eng, ba li phehelle. Esita le ba nang le lijo tse tlaase tsa lik'halori , ba ka khona ho fana ka likaroloana tse peli tsa mafura a mafura ka beke. Ho feta moo, 150-200 dikgerama tsa mafura a mafura li koahella tlhokahalo ea beke le beke ea 'mele oa motho bakeng sa omega-3 le omega-6 acids.