Thusa Bana ho ja Lijo Tse Phelisang
Ha u etsa qeto ea ho fokotsa mafura lijong tsa bana u se ke ua leka ho felisa mafura kaofela. Ka sebele, bana ba lokela ho ja lijo tse phetseng hantle, ho qoba ho fetisoa le lijo tse ntlafalitsoeng. Leha ho le joalo, metabolism ea ngoana e fapane le ea motho e moholo; bana ba hloka mafura a mangata ha ba ja lijo tsa bona. "Ho fumana mafura a phetseng hantle a bohlokoa bakeng sa khōlo le nts'etsopele," e re KidsHealth e re. "Bana ba banyenyane, haholo-holo, ba hloka ho lekaneng ha bona lijong tsa bona ho thusa boko le methapo ea methapo hore e tsoele pele." Ntho ea bohlokoa ke ho khetholla pakeng tsa mafura a matle le mafura a mangata ebe o etsa bonnete ba hore bana ba hao ba fumana tse lekaneng tsa pele ho hlahisa tsela e phetseng hantle le e tloaelehileng.
Fokotsa Mafura a Khotsofatsang
Ho ea ka British National Health Service, senotlolo sa ho fokotsa mafura lijong tsa bana ke ho thibela lijo tse nang le mafura a mangata le ho li nkela mekhoa ea phekolo e nepahetseng. NHS.UK, websaeteng ea mokhatlo ona, e re bana ba ja mafura a mangata a tsoang lijong tse kang botoro, chisi, mahobe, lijana, tsokolate, lintja tse chesang le pizza e tsebahalang haholo. "Empa mafura a mangata a mangata a ka etsa hore ho be le mafura a kotsi 'meleng oo re ke keng ra o bona," haholo-holo ho bana, ho bolela NHS.UK. "Sena se ka baka mafu a kang lefu la pelo, Mofuta oa 2 oa lefu la tsoekere le lik'hemik'hale tse ling."
Mokhatlo o hlokometse hore bana ba lilemo li 4 ho isa ho tse 6 ha ba lokela ho fumana ligrama tse 18 tsa mafura a tletseng ka letsatsi, bana ba 7 ho ea ho ba 10 ba lokela ho ja ligrama tse fetang 22 tsa letsatsi le letsatsi 'me bana ba 11 le ho feta ba lokela ho lekanyetsa ligrama tse 28. Mokhatlo oa bophelo bo botle o fana ka maikutlo a ho tlosa lijo tse nang le mafura a mangata a nang le mefuta e mengata ea bophelo bo nang le mafura a saaturated, a kang litlhapi (haholo-holo litlhapi tse mafura tse kang mackerel, salmon le trout), linate tse sa tsitsitsoeng, peo le avocado.
Fokotsa Mafura a Trans
Sekolo sa Nutrition le Dietetics, mokhatlo o moholo ka ho fetisisa oa lefapha la litsebi tsa lijo le phepo e nepahetseng, e bolela hore li-trans tsa fatše - eseng mafura kaofela - ke sera. Mokhatlo o re: "U batla hore bana ba hao ba je ka tsela e phelisang hantle, empa se molemo ho uena e ke ke ea e-ba hantle bakeng sa bana ba hao."
"Haholo-holo, batho ba baholo le bana ba banyenyane haholo ba hloka mafura a fapaneng lijong tsa bona. Fat ke mohloli oa bohlokoa oa lik'hilojule tse tšehetsang khōlo ea masea 'le bana ba banyenyane."
The AND e boetse e bolela hore mafura a mabeli a mafura haholo-linoleic le alpha-linolenic acid - ke ea bohlokoa bakeng sa khōlo ea ngoana le ntshetsopele ea boko. Kaha 'mele ha o khone ho etsa mafura ana, bana ba lokela ho li fumana lijong. "Bana ba boetse ba hloka mafura a tsoang lijong ho thusa 'mele ea bona ho sebelisa vithamine A, D, E le K. Kahoo u se ke ua fokotsa mafura bakeng sa bana ba banyenyane," ho bolela AND. Ha u se u le lilemo li peli, u lokela ho etsa bonnete ba hore bana ba fokotsa mafura a mangata le mafura a li-trans - empa ba ntse ba fumana mafura a phetseng hantle - ka ho ja lijo tse feletseng, litholoana, meroho, lebese le tlaase le mafura a mangata a protheine.
Cleveland Clinic, e leng se seng sa mekhatlo e phahameng ea bophelo bo botle, e fana ka keletso ea hore u buisana le setsebi sa lijo tsa meriana - le ngaka ea hau-pele u etsa liphetoho tse khōlō lijong tsa ngoana. Leha ho le joalo, kliniki e bolela hore u ka qala ho fana ka liqeto tsa bana ba tlaase mafura. Ka mohlala, ho e-na le likopi tse tloaelehileng, fana ka li-pretzels kapa lipsche tse apehiloeng; ho e-na le pizza ea nama, u fa bana pizza e nang le phepo e ntle e entsoeng ka chisi e tlaase; 'me, ho e-na le hamburger e tummeng ka ho fetisisa, pheha sandwich ea khōhō e halikiloeng kapa sesepa sa letsoele se omeletseng bakeng sa bana ba hao.
Menyetla e mengata, 'me kliniki e fana ka litlhahiso tse ling tse ngata tse fokolang mafura.
Litlhahiso tse ling tsa mafura-a fokolang
- Fana ka bana litholoana, li-veggies le li-crackers tse tletseng lijo-thollo ho e-na le li-candy le li-cookie.
- Bakeng sa lijo tsa motšehare lapeng kapa sekolong, etsa li-sandwich tsa lijo-thollo (kapa wraps) tse fokolang tsa nama ea lijo. Sesepa kapa tse peli feela ke bana ba hlokang, eseng sa sandwich ea New York deli-style e tletseng mafura.
- Kenya li-yogurts tse tlaase lijong tsa lijo tsa motšehare tsa bana, le mabokose a manyenyane a lebese le tlaase, kapa libotlolong tsa metsi, ho e-na le lino tse tsoekere.
- Etsa li-muffins le li-cookie tsa hao ho e-na le ho reka mafura a maholo-'me le li-muffins tse tletseng tsoekere kapa li-cookie.
- Haeba bana ba hau ba tla ja tuna, bona hore na ba tla ja saalmon e nang le makotikoting, mohloli o motle haholo oa omega-3 fatty acids
- Sebeletsa litapole tse nyenyane tse behiloeng tse tletseng letsoai le phofo kapa salsa ho e-na le chisi, botoro le tranelate e bolila
- Pheha lijo tsa lelapa la hao ka ho pheha kapa ho qeta boholo ba oli ea mohloaare kapa oli ea canola ho e-na le botoro, khutsufatso kapa leqeba.
- Fokotsa lijo tse jeoang ka morao ka mor'a lijo tsa mantsiboea, 'me u etse lijo tse ling tsa lijo tse ling ntle le tholoana ea litholoana ho phekola ho e-na le ho etsa ntho ea letsatsi le letsatsi
- Bua le bana ba hau ka bohlokoa ba phepo e ntle le bophelo bo botle. Hlalosa hore na mafura a mangata le tsoekere li ka etsa hore li se ke tsa tšoanela 'me qetellong li kula. Etella pele ka mohlala. U na le molato ho bona.