Lipeo tse 6 tse ntle haholo tseo u lokelang ho li ja

Litaba

• 1. Li-flaxse
• 2. Peo ea Chia
• 3. Hemp Peo
• 4. Peo ea Sesame
• 5. Peo ea Mokopu
• 6. Peo ea sonoblomo
• Ntlha ea Bohlokoa

Peo e na le lisebelisoa tsohle tsa ho qala tse hlokahalang ho hola ho ba limela tse rarahaneng. Ka lebaka lena, li na le phepo e ntle haholo.

Peo ke mehloli e meholo ea fiber. Li boetse li na le mafura a monounsaturated, mafura a polyunsaturated le livithamini tse ngata tsa bohlokoa, liminerale le li-antioxidants.

Ha e jeoa e le karolo ea phepo e nepahetseng, lipeo li ka thusa ho fokotsa tsoekere maling, k'holeseterole le khatello ea mali.

Sengoliloeng sena se tla hlalosa litaba tsa phepo le melemo ea bophelo bo botle ba lipeō tse tšeletseng tse phetseng hantle ka ho fetisisa tseo u ka li jang.

1. Li-flaxse

Li-flaxseeds, tse tsejoang hape e le linseeds, ke mohloli o moholo oa fiber le mafura a omega-3, haholo-holo alpha-linolenic acid (ALA).

Leha ho le joalo, mafura a omega-3 a ka har'a khetla e ka ntle ea peo, eo batho ba sitoang ho e sila habonolo.

Ka hona, haeba u batla ho eketsa maemo a omega-3 a hau, ho molemo hore u je li-flaxse tse seng li sililoe (,).

1-ounce (28-gram) e sebelisang li-flaxseeds e na le motsoako o fapaneng oa limatlafatsi (3):

• Lik'halori: 152
• Faeba: 7.8 dikgerama
• Liprotheine: 5.2 dikgerama
• Mafura a monounsaturated: 2.1 dikgerama
• Mafura a Omega-3: 6.5 dikgerama
• Mafura a Omega-6: 1,7 dikgerama
• Manganese: 35% ea RDI
• Thiamine (vithamine B1): 31% ea RDI
• Magnesium: 28% ea RDI

Li-flaxseeds li na le li-polyphenol tse fapaneng, haholo-holo lignans, tse sebetsang e le li-antioxidants tsa bohlokoa 'meleng ().

Lignans, hammoho le fiber le mafura a omega-3 ka li-flaxseeds, kaofela li ka thusa ho fokotsa k'holeseterole le lisosa tse ling tse ka bakang lefu la pelo ().

Phuputso e le 'ngoe e kholo e kopantse liphetho tsa tse ling tse 28, ho fumana hore ho ja linonyana tsa folaxe ho fokolitse maemo a "bobe" LDL cholesterol ka karolelano ea 10 mmol / l ().

Li-flaxseeds li ka thusa ho fokotsa khatello ea mali. Tlhatlhobo ea lithuto tse 11 e fumane hore li-flaxseeds li ka fokotsa khatello ea mali haholo ha li jeoa letsatsi le leng le le leng ka nako e fetang libeke tse 12 ().

Liphuputso tse 'maloa li bontšitse hore ho ja limela tsa folaxe ho ka fokotsa matšoao a kholo ea hlahala ho basali ba nang le mofetše oa matsoele, hape ho ka fokotsa kotsi ea mofets'e (,,).

Sena se ka bakoa ke li-lignans tse fesheneng. Lignans ke li-phytoestrogens 'me li ts'oana le hormone ea bong ba basali estrogen.

Ho feta moo, melemo e tšoanang e bontšitsoe mabapi le mofetše oa tšoelesa ea senya ho banna ().

Ntle le ho fokotsa kotsi ea lefu la pelo le mofetše, li-flaxseeds li ka thusa ho fokotsa tsoekere e maling, e ka thusang ho fokotsa menyetla ea lefu la tsoekere ().

Kakaretso: Li-flaxseeds ke mohloli o motle oa fiber, mafura a omega-3, lignans le limatlafatsi tse ling. Bopaki bo bongata bo bontšitse hore ba ka fokotsa k'holeseterole, khatello ea mali esita le kotsi ea mofetše.

2. Peo ea Chia

Peo ea Chia e ts'oana haholo le linonyana tsa folaxe hobane hape ke mehloli e metle ea fiber le mafura a omega-3, hammoho le limatlafatsi tse ling tse 'maloa.

1-ounce (28-gram) e sebeletsang peo ea chia e na le (15):

• Lik'halori: 137
• Faeba: 10,6 dikgerama
• Liprotheine: 4.4 dikgerama
• Mafura a monounsaturated: 0,6 dikgerama
• Mafura a Omega-3: 4,9 dikgerama
• Mafura a Omega-6: 1,6 dikgerama
• Thiamine (vithamine B1): 15% ea RDI
• Magnesium: 30% ea RDI
• Manganese: 30% ea RDI

Joaloka li-flaxseeds, peo ea chia le eona e na le li-polyphenol tsa bohlokoa tsa antioxidant.

Ho khahlisang ke hore lithuto tse 'maloa li bontšitse hore ho ja peo ea chia ho ka eketsa ALA maling. ALA ke omega-3 fatty acid ea bohlokoa e ka thusang ho fokotsa ho ruruha (,).

'Mele oa hau o ka fetolela ALA mafura a mang a omega-3, joalo ka eicosapentaenoic acid (EPA) le docosahexaenoic acid (DHA), e leng mafura a omega-3 a fumanoang litlhaping tse mafura. Leha ho le joalo, ts'ebetso ena ea phetoho 'meleng hangata ha e sebetse hantle.

Phuputso e 'ngoe e bontšitse hore lipeo tsa chia li ka khona ho eketsa maemo a EPA maling ().

Peo ea Chia e ka thusa ho fokotsa tsoekere maling. Liphuputso tse 'maloa li bontšitse hore peo ea chia e felletseng le e fatše e sebetsa ka ho lekana ho fokotsa tsoekere maling hang kamora' lijo (,).

Phuputso e 'ngoe e fumane hore, hammoho le ho fokotsa tsoekere maling, peo ea chia e ka fokotsa takatso ea lijo ().

Peo ea Chia e ka fokotsa mabaka a kotsi a lefu la pelo ().

Phuputso ea batho ba 20 ba nang le lefu la tsoekere la mofuta oa 2 e fumane hore ho ja ligrama tse 37 tsa peo ea chia ka letsatsi bakeng sa libeke tse 12 ho fokotsitse khatello ea mali le maemo a lik'hemik'hale tse 'maloa tsa ho ruruha, ho kenyeletsoa le protheine ea C-reactive (CRP) ().

Kakaretso: Peo ea Chia ke mohloli o motle oa mafura a omega-3 mme e sebetsa hantle ho theoleng tsoekere ea mali le ho fokotsa lisosa tsa kotsi tsa lefu la pelo.

3. Hemp Peo

Peo ea Hemp ke mohloli o motle oa protheine ea limela. Ebile, li na le protheine e fetang 30%, hammoho le limatlafatsi tse ling tse ngata tsa bohlokoa.

Peo ea Hemp ke e 'ngoe ea limela tse fokolang tse nang le mehloli e felletseng ea liprotheine, ho bolelang hore li na le li-amino acid tsohle tsa bohlokoa tseo' mele oa hau o ke keng oa li etsa.

Boithuto bo boetse bo bontšitse hore boleng ba protheine ea peo ea hemp bo betere ho feta mehloli e meng ea liprotheine tsa semela ().

1-ounce (28-gram) ea peo ea hemp e na le ():

• Lik'halori: 155
• Faeba: 1.1 dikgerama
• Liprotheine: Ligrama tse 8,8
• Mafura a monounsaturated: 0,6 dikgerama
• Mafura a Polyunsaturated: 10,7 dikgerama
• Magnesium: 45% ea RDI
• Thiamine (vithamine B1): 31% ea RDI
• Zinc: 21% ea RDI

Karolo ea mafura a omega-6 ho isa ho omega-3 ka oli ea peo ea hemp e ka ba 3: 1, e nkoang e le sekhahla se setle. Peo ea hemp e boetse e na le gamma-linolenic acid, e leng bohlokoa ba anti-inflammatory fatty acid ().

Ka lebaka lena, batho ba bangata ba nka litlatsetso tsa oli ea peo ea hemp.

Oli ea peo ea hemp e ka ba le phello e ntle bophelong ba pelo ka ho eketsa palo ea omega-3 fatty acids maling (,,).

Ketso e khahlanong le ho ruruha ea omega-3 fatty acids le eona e ka thusa ho ntlafatsa matšoao a eczema.

Phuputso e 'ngoe e fumane hore batho ba nang le eczema ba na le ho omella ha letlalo le ho hlohlona kamora ho noa li-supplement tsa oli ea peo bakeng sa libeke tse 20. Ba boetse ba sebelisa meriana ea letlalo ka tlase, ka karolelano ().

Kakaretso: Peo ea Hemp ke mohloli o moholo oa protheine ebile e na le li-amino acid tsohle tsa bohlokoa. Hemp peo ea oli e ka thusa ho fokotsa matšoao a eczema le maemo a mang a sa foleng a ho ruruha.

4. Peo ea Sesame

Peo ea Sesame e sebelisoa hangata Asia, hape le linaheng tsa Bophirimela e le karolo ea lekhalo le bitsoang tahini.

Ho tšoana le lipeo tse ling, li na le boemo bo pharaletseng ba limatlafatsi. Ho na le ligrama tse 28 tsa peo ea sesame e nang le (30):

• Lik'halori: 160
• Faeba: 3.3 dikgerama
• Liprotheine: 5 dikgerama
• Mafura a monounsaturated: 5.3 dikgerama
• Mafura a Omega-6: 6 dikgerama
• Koporo: 57% ea RDI
• Manganese: 34% ea RDI
• Magnesium: 25% ea RDI

Joalo ka folaxe, peo ea sesame e na le lignans tse ngata, haholo e bitsoang sesamin. Ebile, peo ea sesame ke mohloli oa phepo e tsebahalang oa lignans.

Liphuputso tse 'maloa tse khahlisang li bonts'itse hore sesamin e tsoang peo ea sesame e ka fetoloa ke libaktheria tsa hau ho ba mofuta o mong oa lignan o bitsoang enterolactone (,).

Enterolactone e ka sebetsa joalo ka hormone ea thobalano estrogen, mme maemo a tlase ho feta a tloaelehileng a lignan ena 'meleng a amahanngoa le lefu la pelo le mofetše oa matsoele ().

Phuputso e 'ngoe e fumane hore basali ba postmenopausal ba jang ligrama tse 50 tsa phofo ea sesame letsatsi le leng le le leng ka libeke tse hlano ba na le "cholesterol" e tlase ea mali le maemo a ntlafetseng a li-hormone tsa thobalano ().

Peo ea Sesame e ka thusa ho fokotsa ho ruruha le khatello ea mali, e ka mpefatsang matšoao a mathata a mangata, ho kenyeletsoa le ramatiki.

Phuputso e 'ngoe e bontšitse hore batho ba nang le lefu la masapo a mangole ba na le lik'hemik'hale tse fokolang haholo maling a bona kamora ho ja ligrama tse 40 tsa phofo ea sesame letsatsi le leng le le leng ka likhoeli tse peli ().

Phuputso e 'ngoe ea morao tjena e fumane hore kamora ho ja ligrama tse ka bang 40 tsa phofo ea sesame ka letsatsi matsatsi a 28, baatlelete ba boemo bo tlase ba fokolitse tšenyo ea mesifa le khatello ea mali, hammoho le matla a eketsehileng a aerobic ().

Kakaretso: Peo ea Sesame ke mohloli o moholo oa lignans, o ka thusang ho ntlafatsa boemo ba lihormone tsa thobalano bakeng sa estrogen. Peo ea Sesame e ka thusa ho fokotsa ho ruruha le khatello ea mali.

5. Peo ea Mokopu

Peo ea mokopu ke e 'ngoe ea mefuta ea peo e jeoang haholo,' me ke mehloli e metle ea phosphorus, mafura a monounsaturated le mafura a omega-6.

1-ounce (28-gram) ea peo ea mokopu e na le (37):

• Lik'halori: 151
• Faeba: 1,7 dikgerama
• Liprotheine: 7 dikgerama
• Mafura a monounsaturated: 4 dikgerama
• Mafura a Omega-6: 6 dikgerama
• Manganese: 42% ea RDI
• Magnesium: 37% ea RDI
• Phosphorus: 33% ea RDI

Peo ea mokopu le eona ke mehloli e metle ea li-phytosterol, e leng metsoako ea limela e ka thusang ho theola k'holeseterole ea mali ().

Peo ena e tlalehiloe e na le melemo e 'maloa ea bophelo bo botle, mohlomong ka lebaka la limatlafatsi tse fapaneng.

Phuputso e 'ngoe e shebiloeng ea batho ba fetang 8,000 e fumane hore ba nang le phepelo e phahameng ea mokopu le peo ea soneblomo ba na le menyetla e fokotsehileng haholo ea mofetše oa matsoele ().

Phuputso e 'ngoe ho bana e fumane hore peo ea mokopu e ka thusa ho theola menyetla ea majoe a senya ka ho fokotsa palo ea khalsiamo morong ().

Majoe a senya a tšoana le a liphio. Li thehoa ha liminerale tse itseng li kristale ka har'a senya, e leng se lebisang bohlokong ba mpeng.

Liphuputso tse 'maloa li bontšitse hore oli ea mokopu ea peo e ka ntlafatsa matšoao a prostate le mathata a ho ntša metsi (,).

Liphuputso tsena li boetse li bontšitse hore oli ea mokopu ea peo e ka fokotsa matšoao a senya e feteletseng mme ea ntlafatsa bophelo ba banna ba nang le litšoelesa tse atolositsoeng.

Phuputso ea basali ba postmenopausal e boetse e fumane hore oli ea mokopu ea peo e ka thusa ho fokotsa khatello ea mali, ea eketsa "cholesterol" e "ntle" le ho ntlafatsa matšoao a ho ilela khoeli ().

Kakaretso: Peo ea mokopu le oli ea mokopu ke mehloli e metle ea mafura a monounsaturated le omega-6, mme e ka thusa ho ntlafatsa bophelo bo botle ba pelo le matšoao a mathata a ho ntša metsi.

6. Peo ea sonoblomo

Peo ea soneblomo e na le liprotheine tse ngata, mafura a monounsaturated le vithamine E. Khaba e le 'ngoe ea ligrama tsa soneblomo e na le (44):

• Lik'halori: 164
• Faeba: 2.4 dikgerama
• Liprotheine: 5.8 dikgerama
• Mafura a monounsaturated: 5.2 dikgerama
• Mafura a Omega-6: 6.4 dikgerama
• Vithamine E: 47% ea RDI
• Manganese: 27% ea RDI
• Magnesium: 23% ea RDI

Peo ea soneblomo e ka amahanngoa le ho fokotsa ho ruruha ho batho ba lilemong tse bohareng le ho feta, ho ka thusang ho fokotsa kotsi ea lefu la pelo.

Phuputso e shebiloeng ea batho ba baholo ba fetang 6,000 e fumane hore ho ja haholo linate le lipeo ho amana le ho fokotsa ho ruruha ().

Haholo-holo, ho ja peo ea soneblomo makhetlo a fetang a mahlano ka beke ho ne ho amahanngoa le maemo a fokotsehileng a protheine ea C-reactive (CRP), k'hemik'hale ea bohlokoa e amehang ho ruruheng.

Phuputso e 'ngoe e hlahlobile hore na ho ja linate le lipeo ho amme maemo a k'holeseterole ea mali ho basali ba postmenopausal ba nang le mofuta oa 2 oa lefu la tsoekere ().

Basali ba ne ba ja ligrama tse 30 tsa peo ea sonoblomo kapa lialmonde e le karolo ea phepo e nepahetseng letsatsi le leng le le leng ka libeke tse tharo.

Qetellong ea thuto, lihlopha tsa peō ea almonde le soneblomo li ne li se li fokolitse k'holeseterole e felletseng le cholesterol ea LDL. Lijo tsa soneblomo li fokotsa triglycerides maling ho feta lijo tsa almonde.

Leha ho le joalo, "cholesterol" e ntle "ea HDL le eona e ile ea fokotsoa, ​​ho fana ka maikutlo a hore peo ea soneblomo e ka fokotsa mefuta e metle le e mebe ea" cholesterol ".

Kakaretso: Peo ea soneblomo e na le mafura a monounsaturated le a omega-6 haholo, mme e ka thusa ho fokotsa maemo a ho ruruha le k'holeseterole.

Ntlha ea Bohlokoa

Peo ke mehloli e metle ea mafura a phetseng hantle, protheine ea limela, fiber le antioxidant polyphenols.

Ho feta moo, li ka thusa ho fokotsa menyetla ea mafu a itseng. Haholo-holo, li-lignans lipeo tse ling li ka thusa ho theola k'holeseterole le kotsi ea mofetše.

Peo e bonolo haholo ho e kenya ho lisalate, yogurt, oatmeal le smoothies, mme e ka ba mokhoa o bonolo oa ho eketsa limatlafatsi tse phetseng hantle lijong tsa hau.