Ka sebele ua tseba hore mafura a lijo hangata ke sesosa sa ho fetela ka lethekeng. Sena ke nnete: ke mafura ao boholo ba lik'hilojule bo koahetsoeng, 'me ka lerato la motho bakeng sa lijo tse mafura ka linako tse ling ho ka ba thata ho sebetsana ka katleho. Ke batho ba seng bakae feela ba khomarelang mokhoa o tloaelehileng - mafura ha aa lokela ho feta 20% ea lijo tsa letsatsi le letsatsi (hoo e ka bang 40-50 g). Li-Chips, lijana tse halikiloeng, tranelate ea li-confectionery, li-sose-tsena tsohle li u nolofalletsa ho feta ka potlako, esita le haeba u ja lihlahisoa tse seng kae hakaalo. Haeba u khetha lijo tse fokolang fatše, menyetla e teng, u tla ba le mathata a mangata a ho feta ho feta boima ba 'mele.
Lihlahisoa tsa mafura lijong
Re ka arola ntho e 'ngoe le e' ngoe eo re e jang ka lihlopha tse 'maloa, ho latela boholo ba mafura a lihlahisoa. Ho ea ka mafura a ligrama tse 100 tsa sehlahisoa, likarolo tse hlano li ka khetholla, tse bontšang hore na ke lijo life tse nang le mafura a mangata, le tse ling tse mafura a tlaase.
- Lijo tse mafura haholo (li fetang ligrama tse 80) . Meroho, tranelate, botorate e qhibilihisitsoeng (haholo-holo mafura a limela a hlahisoa ka lihlahisoa tsa mofuta ona), margarine, lard, ho pheha mafura. Tsena tsohle li sebelisoa lijong tse fokolang, hobane lihlahisoa tse joalo li ka lebisa ho boima bo boima ba 'mele, haeba li tiile haholo.
- Lihlahisoa tse nang le mafura a mangata (ho tloha ho 20 ho isa ho 40 grams) . Hoo e batlang e le mefuta eohle ea chisi, tranelate le mafura a tranelate a monate (ho tsoa ho mafura a 20%), matata, likhantsi, nama ea nama ea kolobe, hammoho le li-sausage tsa mofuta o mong le o mong, li-sausages tsa lebese, li-sprats, mahobe a mang le a mang, chokolete, halva. Lihlahisoa tse joalo li lokela ho sebelisoa haholo ka hloko le ka mokhoa o itekanetseng, hobane ho fapana le sehlopha sa pele, se sebelisoang hangata hanyane ka hanyane, lihlahisoa tsena, ba bangata ha ba tsebe mehato.
- Lisebelisoa tse nang le mafura a fokolang (ho tloha ho 10 ho ea ho 19,9 dikgerama) . Lekhasi lena le mafura, letlalo, khalase ea tranelate, mahe, konyana le likhoho, li-sausages ea nama ea nama ea nama, tee le lijo tsa moriana, hammoho le litlhapi tse nonneng - saalmon, sturgeon, saury, herring, caviar. Lihlahisoa tsena li khothalletsoa hore li nkiloe khafetsa, kaha li ka kenyelletsoa habonolo ho lijo leha e le life tse fokolang fatše, ke ka lebaka leo e bang motheo oa lijo tse nepahetseng.
- Lihlahisoa tse nang le mafura a fatše (ho tloha ho 3 ho isa ho 9,9 dikgerama). Lebese lena, majoe a mafura, lebese la ice cream , kou ea sebete e nang le sebete, nama ea khomo, konyana e omeletseng, mackerel ea pere, mackerel, salmon e pinki, limela tse bolileng, li-sprats, hammoho le lipompong tsa fondant. Lijo tse joalo li ka kenngoa lijong tse se nang tšabo, hobane esita le haeba u li sebelisa ka bongata, ha li u utloise bohloko le setšoantšo sa hau, empa se tla fa 'mele mafura a nepahetseng.
- Lihlahisoa tse nang le mafura a tlase (tse ka tlaase ho 3 grams) . Ena ke linaoa, lijo-thollo, lebese la protheine, chate e tlaase ea mafura, cod, hake, bohobe, pike perch, pike. Ho ja lijo tsena ho sireletsehile ka ho feletseng, li loketse esita le bakeng sa ba khomarelang lijo tse thata ho fokotsa boima ba 'mele.
Ha ho pelaelo hore lihlahisoa tse nang le mafura li na le tšebeliso e fapaneng bakeng sa 'mele. E itšetlehile ka mofuta oa mafura.
Lihlahisoa tsa lijo: tse molemo le tse kotsi
Mafura a unsaturated le polyunsaturated bakeng sa batho ke a bohlokoa ka ho fetisisa, 'me a teng
- Lijo tse nang le mafura a mangata - cheese, lehe yolk, lehlaka le nama, mafura a qhibilihisitsoeng, shrimp le lobster, lebese le lihlahisoa tsa lebese, tsokolate, tranelate, palema, kokonate le botoro.
- Lihlahisoa tse nang le mafura a saaturated - linōko, mehloaare, likhoho, li-avocate, papali, cashew, oli ea mohloaare le pere ea peanut.
- Lihlahisoa tse nang le mafura a polyunsaturated - lialmonde, peo, walnuts, tlhapi, poone, linseed, rapeseed, k'hothone, soneblomo le oli ea soya.