Mabaka a 11 Hobaneng ha Meroho e le E meng ea Lijo Tse Phelang Haholo Lefatšeng

Litaba

• 1. E na le li-antioxidants
• 2. E ka thusa ho ntlafatsa tsoekere maling le karabelo ea insulin
• 3. Phahameng ka fiber
• 4. Fana ka limatlafatsi tse ngata
• 5. Thusa ho loantša ho ruruha
• 6. E ka thusa ho theola maemo a k’holeseterole
• 7. E kanna ea lokisetsa letlalo la hao
• 8. E ka thusa ho itšireletsa khahlanong le mofetše
• 9. E ka natefeloa ka mefuta eohle ea lijo
• 10. E ka thusa ho boloka methapo ea hau e phetse hantle
• 11. Monate o le mong kapa lipepising tse phetseng hantle
• Ntlha ea bohlokoa

Li-monokotsoai ke tse ling tsa lijo tse phetseng hantle ka ho fetisisa tseo u ka li jang.

Li monate, li na le phepo, 'me li fana ka melemo e' maloa e khahlisang ea bophelo bo botle.

Mona ke mabaka a 11 a utloahalang a ho kenyelletsa monokotšoai lijong tsa hau.

1. E na le li-antioxidants

Li-monokotsoai li na le li-antioxidants, tse thusang ho boloka li-radicals tsa mahala li laoloa.

Li-radicals tsa mahala ke limolek'hule tse sa tsitsang tse molemo ka bongata empa li ka senya lisele tsa hau ha palo ea tsona e phahama haholo, e baka khatello ea mali ().

Li-monokotsoai ke mohloli o moholo oa li-antioxidants, joalo ka li-anthocyanins, ellagic acid le resveratrol. Ntle le ho sireletsa lisele tsa hau, metsoako ena ea limela e ka fokotsa kotsi ea mafu (,).

Phuputso e 'ngoe e bontšitse hore li-blueberries, li-blackberries le tse tala li na le tšebetso e phahameng ka ho fetisisa ea antioxidant ea litholoana tse jeoang haholo, haufi le likharenate (4).

Ebile, liphuputso tse 'maloa li netefalitse hore li-antioxidants tse monokotšoai li ka thusa ho fokotsa khatello ea maikutlo (,,,,).

Phuputso e 'ngoe ho banna ba phetseng hantle e fumane hore ho ja karolo e le' ngoe ea li-blueberries tse 10-ounce (300-gram) ho thusitse ho sireletsa DNA ea bona khahlanong le tšenyo e mpe ea mahala ().

Phuputsong e ngoe ho batho ba phetseng hantle, ho ja ligrama tse 500 tsa makhasi a fragola letsatsi le leng le le leng ka matsatsi a 30 ho ile ha fokotsa lets'oao la pro-oxidant ka 38% ().

Kakaretso Li-monokotsoai li na le li-antioxidants tse ngata tse kang li-anthocyanins, tse ka sireletsang lisele tsa hau tšenyo e mpe ea mahala.

2. E ka thusa ho ntlafatsa tsoekere maling le karabelo ea insulin

Li-monokotsoai li ka ntlafatsa tsoekere ea mali le insulin.

Teko ea liteko le lithuto tsa batho li fana ka maikutlo a hore li ka sireletsa lisele tsa hau maemong a phahameng a tsoekere maling, tsa thusa ho eketsa kutloisiso ea insulin, le ho fokotsa tsoekere ea mali le karabelo ea insulin lijong tse nang le carb e phahameng (10,,,).

Habohlokoa, litlamorao tsena li bonahala li etsahala ho batho ba phetseng hantle le ba nang le ts'ireletso ea insulin.

Phuputsong e le 'ngoe ho basali ba phetseng hantle, ho ja li-ounces tse 150 (150 gram) tsa fragole tse hloekisitsoeng kapa monokotsoai o tsoakiloeng le bohobe ho lebisitse ho fokotseha ha 24-26% maemong a insulin, ha ho bapisoa le ho ja bohobe feela ().

Ho feta moo, thutong ea libeke tse tšeletseng, batho ba nonneng ba nang le insulin ea ho hanyetsa ba noang blueberry smoothie habeli ka letsatsi ba bile le ntlafatso e kholo ea kutloisiso ea insulin ho feta ba jang smoothies ntle le monokotšoai).

Kakaretso Li-monokotsoai li ka ntlafatsa tsoekere ea mali le karabelo ea insulin ha e jeoa ka lijo tse nang le li-carb tse ngata kapa e kenyelelitsoe ho smoothies.

3. Phahameng ka fiber

Li-monokotsoai ke mohloli o motle oa fiber, ho kenyelletsa le fiber e qhibilihang. Liphuputso li bonts'a hore ho ja faeba e qhibilihisang ho liehisa motsamao oa lijo ka tšilo ea lijo ea hau, e lebisang ho fokotseng tlala le maikutlo a eketsehileng a botlalo.

Sena se ka fokotsa khalori ea hau mme sa nolofalletsa taolo ea boima ba 'mele (,).

Ho feta moo, fiber e thusa ho fokotsa palo ea lik'halori tseo u li amohelang lijong tse tsoakaneng. Phuputso e 'ngoe e fumane hore ho kopanya fiber ea hau habeli ho ka etsa hore o monye lik'halori tse ka bang 130 ka letsatsi ().

Ho phaella moo, fiber e ngata ea monokotšoai e bolela hore li na le li-carbs tse haelloang haholo kapa tse ka tlaase, tse baloang ka ho ntša fiber ho li-carbs kaofela.

Litlhapi tsa carb le fiber ke li-ounise tse 3.5 (100 grams) tsa monokotsoai (18, 19, 20, 21):

• Lihlahla tse tala: Li-gram tsa 11.9 tsa carbs, tse 6.5 tsa tsona ke fiber
• Maberebere a matsó: 10.2 dikgerama tsa carbs, 5.3 tsa tsona ke fiber
• Fragole: Li-gram tsa 7.7 tsa carbs, tse 2.0 tsa tsona ke fiber
• Blueberries: 14.5 dikgerama tsa carbs, 2.4 tsa tsona ke fiber

Hlokomela hore boholo bo sebelisoang ke monokotšoai ke kopi e le 'ngoe, e fetohang ho li-ouniti tse ka bang 4.4-5.3 (125-150 grams) ho latela mofuta.

Ka lebaka la boleng ba tsona bo tlase ba carb net, monokotsoai ke lijo tse sa hlokeng carb haholo.

Kakaretso Li-monokotsoai li na le fiber, e ka eketsang maikutlo a ho tlala, hape ea fokotsa takatso ea lijo le palo ea likhalori tseo 'mele oa hau o li amohelang lijong tse tsoakaneng.

4. Fana ka limatlafatsi tse ngata

Li-monokotsoai li na le lik'hilojule tse fokolang 'me li matlafatsa haholo. Ntle le ho ba le li-antioxidants tse ngata, li na le livithamini le liminerale tse 'maloa.

Monokotšoai, haholo-holo fragole, o na le vithamine e ngata. Ha e le hantle, kopi e le 'ngoe (ligrama tse 150) ea fragole e fana ka karolo ea 150% ea RDI bakeng sa vithamine C (20).

Ntle le vithamine C, monokotsoai oohle o ts'oana hantle ho latela vithamine le diminerale tsa ona.

Mona ka tlase ke phepo ea phepo ea 3.5-ounce (100-gram) e sebeletsang monokotšoai (19):

• Lik'halori: 43
• Vithamine C: 35% ea Reference Daily Intake (RDI)
• Manganese: 32% ea RDI
• Vithamine K1: 25% ea RDI
• Koporo: 8% ea RDI
• Folate: 6% ea RDI

Khalori e bala li-ounces tse 100 (100 grams) tsa monokotsoai ho tloha ho 32 bakeng sa fragole ho isa ho tse 57 bakeng sa li-blueberries, e leng ho etsang monokotsoai tse ling tsa litholoana tse tlase haholo tsa khalori ho potoloha (20, 21).

Kakaretso Li-monokotsoai li na le lik’hilojule tse tlaase empa li na le livithamini le liminerale tse ’maloa, haholo-holo vithamine C le mankanese.

5. Thusa ho loantša ho ruruha

Li-monokotsoai li na le thepa e matla e khahlanong le ho ruruha.

Ho ruruha ke tšireletso ea 'mele oa hau khahlanong le ts'oaetso kapa kotsi.

Leha ho le joalo, mekhoa ea bophelo ea sejoale-joale hangata e lebisa ho ruruheng ho fetelletseng, nako e telele ka lebaka la khatello ea maikutlo e eketsehileng, boikoetliso bo sa lekaneng 'meleng le likhetho tse seng kotsi tsa lijo.

Mofuta ona oa ho ruruha ho sa foleng ho lumeloa hore o tlatsetsa maemong a kang lefu la tsoekere, lefu la pelo le botenya (,,).

Liphuputso li fana ka maikutlo a hore li-antioxidants tse monokotšoai li ka thusa ho theola matšoao a ho ruruha (,,,).

Phuputsong e 'ngoe ho batho ba nonneng haholo, ba noang seno sa fragola se nang le carb e phahameng, lijo tse mafura haholo ba hlokometse phokotso e kholo ho li-marker tse itseng tsa ho ruruha ho feta sehlopha sa taolo ().

Kakaretso Li-monokotsoai li ka thusa ho fokotsa ho ruruha le ho fokotsa kotsi ea lefu la pelo le mathata a mang a bophelo.

6. E ka thusa ho theola maemo a k’holeseterole

Li-monokotsoai ke lijo tse matlafatsang pelo.

Li-raspberries tse ntšo le fragole li bontšitsoe ho thusa ho theola k'holeseterole ho batho ba nonneng kapa ba nang le ts'oaetso ea metabolic (,,,,,).

Phuputsong ea libeke tse 8, batho ba baholo ba nang le lefu la ts'oaetso ba neng ba noa seno se entsoeng ka fragole se omisitsoeng letsatsi le leng le le leng ba ile ba theoleloa ke 11% ea LDL (bad) cholesterol ().

Ho feta moo, monokotšoai o ka thusa ho thibela k'holeseterole ea LDL hore e se ke ea fetoha oxidized kapa ea senyeha, eo ho lumeloang hore ke eona ntho e ka sehloohong e bakang lefu la pelo (,,,,,).

Phuputsong e laoloang ho batho ba nonneng, ba jang li-ounces tse 50 tsa li-blueberries tse omisitsoeng ka libeke tse 8 ba hlokometse phokotso ea 28% maemong a bona a LDL ().

Kakaretso Li-monokotsoai li bontšitsoe hore li theola li-cholesterol tsa LDL (tse mpe) le ho li thusa hore li se ke tsa fetoha oxidized, e leng ho ka fokotsang kotsi ea lefu la pelo.

7. E kanna ea lokisetsa letlalo la hao

Li-monokotsoai li ka thusa ho fokotsa ho sosobana ha letlalo, kaha li-antioxidants tsa tsona li thusa ho laola li-radicals tsa mahala, e leng e 'ngoe ea lisosa tse ka sehloohong tsa tšenyo ea letlalo tse tlatsetsang botsofaling ().

Leha lipatlisiso li lekantsoe, ellagic acid e bonahala e ikarabella bakeng sa melemo e meng e amanang le letlalo ea monokotšoai.

Liphuputso tsa lipompo tsa liteko le tsa liphoofolo li bontša hore antioxidant ena e ka sireletsa letlalo ka ho thibela tlhahiso ea li-enzyme tse senyang collagen letlalong le sentsoeng ke letsatsi (,,).

Collagen ke protheine eo e leng karolo ea sebopeho sa letlalo. E lumella letlalo la hau hore le otlolohe le ho lula le tiile. Ha collagen e senyehile, letlalo la hao le ka 'na la thella' me la ba le makhopho.

Phuputsong e 'ngoe, ho sebelisa ellagic acid letlalong la litoeba tse se nang moriri tse pepeselitsoeng khanya ea ultraviolet libeke tse robeli ho fokotsehile ho ruruha mme ho thusitse ho sireletsa collagen tšenyo ().

Kakaretso Li-monokotsoai li na le ellagic acid e antioxidant, e ka thusang ho fokotsa ho sosobana le matšoao a mang a botsofali ba letlalo a amanang le ho pepeseha ha letsatsi.

8. E ka thusa ho itšireletsa khahlanong le mofetše

Li-antioxidants tse 'maloa monokotšoai, ho kenyelletsa li-anthocyanins, ellagic acid le resveratrol, li ka fokotsa kotsi ea mofets'e (, 43,).

Haholo-holo, lithuto tsa liphoofolo le tsa batho li fana ka maikutlo a hore monokotsoai o ka itšireletsa khahlanong le mofetše oa 'metso, molomo, letsoele le mala (,,,,).

Phuputsong e entsoeng ho batho ba 20 ba nang le mofetše oa colon, ho ja li-ounces tse 2 (60 grams) tsa tse tala tse omisitsoeng bakeng sa libeke tse 1-9 li ntlafalitse matšoao a hlahala ho barupeluoa ba bang, leha e se kaofela ().

Phuputso e 'ngoe ea li-tube-test e fumane hore mefuta eohle ea fragole e na le tšusumetso e matla, e sireletsang lisele tsa mofetše oa sebete, ho sa tsotelehe hore na li na le li-antioxidants tse phahameng kapa tse tlase.

Kakaretso Li-monokotsoai li bontšitsoe ho fokotsa matšoao a amanang le kholo ea hlahala ea liphoofolo le batho ba nang le mefuta e mengata ea mofets'e.

9. E ka natefeloa ka mefuta eohle ea lijo

Li-monokotsoai li ka kenyelletsoa mefuteng e mengata ea lijo.

Le ha batho ba jang li-carb tse tlase le li-ketogenic hangata ba qoba litholoana, hangata o ka natefeloa ke monokotsoai ka tekano.

Mohlala, kopi ea halofo ea koporo ea li-blackberry (70 grams) kapa tse tala (60 grams) e na le li-gram tse ka tlase ho 4 tsa carbs e silang (18, 19).

Palo ea monokotšoai oa liberal e ka kenyelletsoa lijong tsa paleo, Mediterranean, vegetarian le vegan.

Bakeng sa batho ba batlang ho theola boima ba 'mele, lik'hilojule tse' maloa tse monokotšoai li ba etsa ba loketseng ho li ja lijong tse bobebe kapa lijong tse tsoekere.

Li-monokotsoai tsa tlhaho le tsa naha li se li fumaneha haholo libakeng tse ngata tsa lefats'e. Ha li se nakong, monokotšoai o hoammeng o ka rekoa ebe oa qhibilihisoa ha ho hlokahala.

Batho feela ba hlokang ho qoba monokotsoai ke ba hlokang lijo tse fokolang haholo bakeng sa mathata a itseng a silang lijo, hammoho le batho ba hanang monokotšoai. Matšoao a alejiki ho fragole a atile haholo.

Kakaretso Li-monokotsoai li ka natefeloa lijong tse ngata, kaha li na le lik'hilojule le li-carb tse tlase ebile li fumaneha haholo li sa tsoa khuoa kapa li hoamisitsoe.

10. E ka thusa ho boloka methapo ea hau e phetse hantle

Ntle le ho theola k'holeseterole, monokotšoai o fana ka melemo e meng bakeng sa bophelo bo botle ba pelo, ho kenyelletsa le ho ntlafatsa ts'ebetso ea methapo ea hau.

Lisele tse tsamaisang methapo ea hau ea mali li bitsoa lisele tsa endothelial. Li thusa ho laola khatello ea mali, ho boloka mali hore a se ke a hoama, le ho etsa mesebetsi e meng ea bohlokoa.

Ho ruruha ho feteletseng ho ka senya lisele tsena, ho thibela ts'ebetso e nepahetseng. Sena se bitsoa ho se sebetse ha endothelial, sesosa se ka sehloohong sa kotsi ea lefu la pelo ().

Li-monokotsoai li fumanoe li ntlafatsa ts'ebetso ea endothelial lithutong tsa batho ba baholo ba phetseng hantle, batho ba nang le ts'oaetso ea metabolism, le batho ba tsubang (,,,,,).

Phuputsong e laoloang ho batho ba 44 ba nang le ts'oaetso ea ts'oaetso, ba jang blueberry smoothie ea letsatsi le letsatsi ba bonts'itse ntlafatso e kholo ts'ebetsong ea endothelial, ha e bapisoa le sehlopha sa taolo ().

Le ha monokotsoai o sa tsoa khuoa o nkuoa o le bophelo bo botle ka ho fetesisa, monokotsoai o sebetsoang o ntse o ka fana ka melemo e phelisang hantle.Lihlahisoa tsa melee e halikiloeng li nkuoa li sebetsoa, ​​athe monokotšoai o sa omisitsoeng ha o eo.

Phuputso e 'ngoe e fumane hore leha ho baka li-blueberries ho fokolitse li-anthocyanin, li-antioxidant li lula li le joalo. Ts'ebetso ea methapo e ntlafetse ka mokhoa o ts'oanang ho batho ba jang monokotsoai o besitsoeng kapa o omisitsoeng ().

Kakaretso Li-monokotsoai li fumanoe li ntlafatsa ts'ebetso ea methapo lithutong tse 'maloa ho batho ba phetseng hantle, ba nang le ts'oaetso ea metabolic le batho ba tsubang.

11. Monate o le mong kapa lipepising tse phetseng hantle

Ha ho pelaelo hore monokotšoai o monate haholo. Ba etsa seneke kapa sopho e monate, ebang o sebelisa mofuta o le mong kapa motsoako oa tse peli kapa ho feta.

Le ha li le monate ka tlhaho 'me li sa hloke monate o mong, ho eketsa tranelate e boima kapa e shapuoa ho ka li fetola lijo tse tsoekere tse ntle haholo.

Bakeng sa lijo tsa hoseng, leka monokotšoai o nang le yoghurt e hlakileng ea Greek, chisi ea kottage kapa chisi ea ricotta, hammoho le linate tse khethiloeng.

Mokhoa o mong oa ho kenyelletsa monokotsoai lijong tsa hau ke karolo ea salate.

Ho fumana mefuta e sa feleng ea monokotšoai, sheba marang-rang bakeng sa diresepe tse phetseng hantle.

Kakaretso Li-monokotsoai li monate ha li jeoa li le mong, li na le tranelate kapa li-direpe tse phetseng hantle.

Ntlha ea bohlokoa

Monokotšoai o latsoa haholo, o na le phepo e ntle, 'me o fana ka melemo e mengata ea bophelo bo botle, ho kenyeletsoa pelo le letlalo.

Ka ho ba kenyelletsa lijong tsa hau khafetsa, o ka ntlafatsa bophelo ba hau ka kakaretso ka tsela e thabisang haholo.