Linate tse 9 tsa ho ja bophelo bo botle

Litaba

• Melemo ea bophelo bo botle ba ho ja linate
• 1. Lialmonde
• 2. Lipistake
• 3. Li-walnuts
• Maikutlo a phetseng hantle ka lijo tsa hoseng: Walnut Granola
• 4. Li-cashews
• 5. MaPania
• 6. Linate tsa Macadamia
• 7. Linate tsa Brazil
• 8. Linate tsa linate
• 9. Matonkomane
• Ntlha ea Bohlokoa

Linate ke likhetho tse bobebe tsa seneke.

Le hoja hangata li le mafura a mangata, mafura ao a nang le ’ona ke mofuta o phetseng hantle. Hape ke mehloli e metle ea fiber le protheine.

Boithuto bo bongata bo bontšitse hore linate li fana ka melemo e fapaneng ea bophelo bo botle - haholoholo mabapi le ho fokotsa lisosa tsa likotsi tsa lefu la pelo.

Mona ke linate tse 9 tse khahlisang le melemo ea bona ea bophelo bo botle.

Melemo ea bophelo bo botle ba ho ja linate

Ka kakaretso, linate ke mehloli e metle ea mafura, fiber le protheine.

Boholo ba mafura a linate ke mafura a monounsaturated, hammoho le mafura a omega-6 le omega-3 polyunsaturated. Leha ho le joalo, li na le mafura a mangata.

Linate li boetse li paka livithamini le liminerale tse 'maloa, ho kenyelletsa magnesium le vithamine E.

Liphuputso tse ngata li batlisitse melemo ea bophelo bo botle ba keketseho ea ho ja linate.

Phuputso e 'ngoe ea lithuto tsa 33 e fumane hore lijo tse nang le linate tse ngata ha li ame haholo boima ba' mele kapa boima ba 'mele ().

Leha ho le joalo, leha e na le phello e nyane boima, lipatlisiso tse ngata li bontšitse hore batho ba jang linate ba phela nako e telele ho feta ba sa e jeng. Sena se ka bakoa ke bokhoni ba bona ba ho thusa ho thibela maloetse a mangata a sa foleng (,,,).

Mohlala, linate li ka fokotsa lisosa tsa kotsi ea ts'oaetso ea metabolism, joalo ka khatello e phahameng ea mali le li-cholesterol (,,,).

Ebile, phuputso e 'ngoe ho batho ba fetang 1,200 e fumane hore ho ja lijo tsa Mediterranean le ligrama tse 30 tsa linate ka letsatsi ho fokotsa ho ata ha lefu la metabolism ho feta lijo tse nang le mafura a fokolang kapa lijo tsa Mediterranean tse nang le oli ea mohloaare ().

Ho feta moo, linate li ka fokotsa menyetla ea mafu a mang a sa foleng. Mohlala, ho ja linate ho ka ntlafatsa maemo a tsoekere maling le ho fokotsa menyetla ea ho ba le mofetše o itseng (,).

Kakaretso
Ho ja linate ho ka thusa ho fokotsa lisosa tsa kotsi bakeng sa
maloetse a mangata a sa foleng, ho kenyelletsa lefu la pelo le lefu la tsoekere.

1. Lialmonde

Lialmonde ke linate tsa lifate tse nang le limatlafatsi tse 'maloa tse thusang (13).

Ho sebeletsa e le 'ngoe - ligrama tse 28 kapa tse nyane tse tletseng letsoho - lipakete li batla li lekana:

• Lik'halori: 161
• Mafura: Ligrama tse 14
• Liprotheine: 6 dikgerama
• Li-carb: 6 dikgerama
• Faeba: 3.5 dikgerama
• Vithamine E: 37% ea Referense
  Ts'ebeliso ea Letsatsi le Letsatsi (RDI)
• Magnesium: 19% ea RDI

Lialmonde li ka ntlafatsa maemo a k'holeseterole.

Liphuputso tse 'maloa tse fokolang li fumane hore ho ja lijo tse nang le almond tse ngata ho ka fokotsa "cholesterol" e "mpe", k'holeseterole e felletseng le cholesterol ea LDL e nang le oxidized, e kotsi haholo bophelong ba pelo (,,).

Leha ho le joalo, phuputso e le 'ngoe e kholo e kopantse liphetho tsa lithuto tse ling tse hlano mme ea fihlela qeto ea hore bopaki ha boa lekana ho fana ka maikutlo a hore ntle ho pelaelo lialmonde li ntlafatsa cholesterol ().

Leha ho le joalo, lialmonde tse jeoang e le karolo ea lijo tse nang le likhalori tse tlase li ka thusa ho theola boima ba 'mele le khatello e tlase ea mali ho batho ba nonneng kapa ba nonneng haholo (,).

Ntle le moo, ho ja lijo ka ligrama tse 28 tsa lialmonde ho ka thusa ho theola tsoekere e maling e etsahalang kamora ho ja ka 30% ho batho ba nang le lefu la tsoekere empa eseng ho batho ba phetseng hantle ().

Ho feta moo, lialmonde li bontšitsoe ho fokotsa ho ruruha ho batho ba nang le mofuta oa 2 lefu la tsoekere ().

Kamora nako, lialmonde li ka ba le phello e ntle ho microbiota ea hau ka ho ts'ehetsa kholo ea libaktheria tse nang le molemo, ho kenyeletsoa Bifidobacteria le Lactobacillus ().

Kakaretso
Lialmonde li na le lintho tse ngata tsa bohlokoa
limatlafatsi tse ka thusang ho fokotsa mafu a pelo le lisosa tsa kotsi ea lefu la tsoekere.
Leha ho le joalo, ho hlokahala lithuto tse kholo ho netefatsa litlamorao tsena.

2. Lipistake

Li-pistachio ke linate tse sebelisoang hangata tse nang le fiber (23).

Pistachios e nang le ounce e le 'ngoe (28 gram) e na le hoo e ka bang:

• Lik'halori: 156
• Mafura: Ligrama tse 12,5
• Liprotheine: 6 dikgerama
• Li-carb: 8 dikgerama
• Faeba: 3 dikgerama
• Vithamine E: 3% ea RDI
• Magnesium: 8% ea RDI

Ka mokhoa o ts'oanang le lialmonde, li-pistachio li ka ntlafatsa maemo a k'holeseterole - ho ja li-ounces tse 2-3 (56-84 ligrama) tsa li-pistachio ka letsatsi ho ka thusa ho eketsa "cholesterol" e ntle ea HDL.

Hape, li-pistachio li ka thusa ho ntlafatsa mabaka a mang a kotsi a lefu la pelo, ho kenyeletsoa khatello ea mali, boima ba 'mele le boemo ba oxidative.

Boemo ba oxidative bo bolela mali a lik'hemik'hale tse nang le mali, tse ka tlatsetsang lefung la pelo (,,,).

Ho feta moo, li-pistachio li ka thusa ho fokotsa ho phahama ha tsoekere maling kamora ho ja ().

Kakaretso
Linate tsa pistachio li bonahala li na le molemo
litlamorao likotsing tsa lefu la pelo ha li jeoa ka bongata bo bongata
ho feta ligrama tse 28 ka letsatsi.

3. Li-walnuts

Li-walnuts ke linate tse tummeng haholo ebile ke mohloli o motle oa omega-3 fatty acid alpha-linolenic acid (ALA) (30).

Phofo e le 'ngoe (28-gram) ea walnuts e na le hoo e ka bang:

• Lik'halori: 182
• Mafura: 18 dikgerama
• Liprotheine: 4 dikgerama
• Li-carb: 4 dikgerama
• Faeba: 2 dikgerama
• Vithamine E: 1% ea RDI
• Magnesium: 11% ea RDI

Li-walnuts li bonahala li ntlafatsa maemo a kotsi a lefu la pelo, a ka bang teng ka lebaka la ALA le limatlafatsi tse ling.

Liphuputso tse 'maloa tse kholo li fumane hore ho ja li-walnuts ho fokolitse haholo "cholesterol" le "tse mpe" tsa LDL ha ho ntse ho eketseha "cholesterol" tsa "good" tsa HDL (,,).

Li kanna tsa ntlafatsa lintlha tse ling tse amanang le bophelo bo botle ba pelo, ho kenyeletsoa khatello ea mali le phallo e tloaelehileng ea mali ka sistimi ea hau ea potoloho ea mali (,).

Ntle le moo, walnuts e ka thusa ho fokotsa ho ruruha, ho ka tlatsetsang ho mafu a mangata a sa foleng ().

Ho khahlisang ke hore phuputso e entsoeng ho baithuti ba koleche e fumane hore ho ja walnuts ho ekelitse tekanyo ea ts'oaetso e bitsoang "mabaka a sa tsotelleng," ho fana ka maikutlo a hore li-walnuts li ka ba le litlamorao tse ntle bokong ().

Kakaretso
Li-walnuts ke mohloli o moholo oa mafura a omega-3
ALA le limatlafatsi tse ling tse ngata. Ho ja walnuts ho ka thusa bophelo ba pelo le
mohlomong le boko ba hau.

Maikutlo a phetseng hantle ka lijo tsa hoseng: Walnut Granola

4. Li-cashews

Li-cashews ke karolo ea lelapa la linate tsa lifate mme li na le boemo bo botle ba limatlafatsi (38).

Ho na le ligrama tse 28 tsa cashews e nang le hoo e ka bang:

• Lik'halori: 155
• Mafura: Ligrama tse 12
• Liprotheine: 5 dikgerama
• Li-carb: 9 dikgerama
• Faeba: 1 gram
• Vithamine E: 1% ea RDI
• Magnesium: 20% ea RDI

Liphuputso tse 'maloa li hlahlobile hore na lijo tse nang le li-cashews tse ngata li ka ntlafatsa matšoao a metabolic syndrome.

Phuputso e 'ngoe e fumane hore lijo tse nang le 20% ea likhalori tse tsoang ho li-cashews li ntlafalitse khatello ea mali ho batho ba nang le metabolic syndrome ().

Phuputso e 'ngoe e hlokometse hore li-cashews li eketsa bokhoni ba antioxidant ba lijo ().

Ho khahlisang ke hore liphuputso tse 'maloa li bontšitse hore ho ja lijo tse nang le li-cashews tse ngata ho ka eketsa tsoekere maling ho batho ba nang le metabolic syndrome (,).

Phuputso e 'ngoe e kholo e hlokometse hore ho ja lijo tse nang le li-cashews ho fokotsa khatello ea mali le ho eketsa "cholesterol" e ntle ea HDL. Leha ho le joalo, e ne e se na litlamorao tse kholo boima ba 'mele kapa maemo a tsoekere maling ().

Kakaretso
Li-cashews li na le lintlha tsa bohlokoa tse ngata
limatlafatsi le lithuto li bontša hore li ka ntlafatsa maemo a lipid tsa mali le
fokotsa khatello ea mali.

5. MaPania

Li-pean li sebelisoa hangata lijong tse tsoekere, empa li na le phepo e ntle ka botsona (43).

Ho na le ligrama tse 28 tsa li-pecans tse nang le hoo e ka bang:

• Lik'halori: 193
• Mafura: 20 dikgerama
• Liprotheine: 3 dikgerama
• Li-carb: 4 dikgerama
• Faeba: 2,5 dikgerama
• Vithamine E: 2% ea RDI
• Magnesium: 8% ea RDI

Liphuputso tse 'maloa li bontšitse hore li-pecans li ka theola "cholesterol" e "mpe" ho batho ba nang le "cholesterol" e tloaelehileng (, 45).

Joalo ka linate tse ling, li-pecans le tsona li na le li-polyphenol, e leng metsoako e sebetsang joalo ka li-antioxidants.

Phuputsong e le 'ngoe ea libeke tse' ne, batho ba jang li-pecans joalo ka 20% ea lijo tsa bona tsa khalori ea letsatsi le letsatsi ba bonts'itse lifaele tse ntlafalitsoeng tsa antioxidant maling a bona (46).

Kakaretso
Li-pean li na le melemo e fapaneng
limatlafatsi. Li boetse li paka li-antioxidants 'me li ka thusa ho theola "LDL" e mpe
k'holeseterole.

6. Linate tsa Macadamia

Linate tsa Macadamia li na le limatlafatsi tse fapaneng ebile ke mohloli o moholo oa mafura a monounsaturated (47).

1 ounce (ligrama tse 28) e na le hoo e ka bang

• Lik'halori: 200
• Mafura: 21 dikgerama
• Liprotheine: 2 dikgerama
• Li-carb: 4 dikgerama
• Faeba: 2,5 dikgerama
• Vithamine E: 1% ea RDI
• Magnesium: 9% ea RDI

Melemo e mengata ea bophelo bo botle ba linate tsa macadamia e amana le bophelo ba pelo. Sena se ka etsahala ka lebaka la mafura a monounsaturated.

Liphuputso tse 'maloa li bontšitse hore lijo tse nang le linate tsa macadamia li ka theola k'holeseterole le "cholesterol" e "mpe" ho ba nang le li-cholesterol tse ngata ().

Lijo tse ruileng tsa macadamia li bile tsa hlahisa litlamorao tse tšoanang le phepo e nepahetseng ea pelo e khothalelitsoeng ke American Heart Association ().

Ntle le moo, linate tsa macadamia li ka fokotsa lisosa tse ling tsa kotsi tsa lefu la pelo, ho kenyelletsa khatello ea mali le ho ruruha ().

Kakaretso
Linate tsa Macadamia li phahame haholo
mafura a monounsaturated. Sena se ka hlalosa bokhoni ba bona ba ho fokotsa lefu la pelo
lisosa tse kotsi.

7. Linate tsa Brazil

Linate tsa Brazil li tsoa sefateng se Amazon mme ke mohloli o ruileng haholo oa selenium (51).

Ho na le ligrama tse 28 tsa linate tsa Brazil tse nang le:

• Lik'halori: 182
• Mafura: 18 dikgerama
• Liprotheine: 4 dikgerama
• Li-carb: 3 dikgerama
• Faeba: 2 dikgerama
• Vithamine E: 8% ea RDI
• Magnesium: 26% ea RDI

Selenium ke diminerale e sebetsang e le antioxidant. Le ha e sebelisetsoa mesebetsi e 'maloa ea' mele, o hloka feela ho fumana e nyane ka ho ja.

Sente e le 'ngoe ea linate tsa Brazil e tla u fa li-RDI tse fetang 100% bakeng sa selenium.

Khaello ea Selenium ha e fumanehe hangata mme e etsahala feela maemong a mang a lefu.

Mohlala, phuputso e 'ngoe e fumane hore batho ba etsoang hemodialysis bakeng sa lefu la liphio ba ne ba haelloa ke selenium.

Ha batho bana ba ja nate e le 'ngoe ea Brazil ka letsatsi ka likhoeli tse tharo, maemo a bona a selenium a mali a khutlela setloaeling,' me linate li bile le phello ea antioxidant maling a bona ().

Linate tsa Brazil le tsona li ka fokotsa maemo a k'holeseterole. Ho feta moo, li ka fokotsa khatello ea mali le ho ntlafatsa tšebetso ea methapo ea mali ho bacha ba batenya ho tlola tekano (,).

Kamora nako, linate tsa Brazil li ka fokotsa ho ruruha ho batho ba phetseng hantle le ba nang le hemodialysis (,).

Kakaretso
Linate tsa Brazil ke mohloli o motle oa
selenium. Li kanna tsa thusa ho fokotsa maemo a k'holeseterole, khatello ea mali le
ho ruruha.

8. Linate tsa linate

Linate li na le phepo e ntle haholo (57).

Sekhahla se le seng (ligrama tse 28) tsa makotomane se na le hoo e ka bang:

• Lik'halori: 176
• Mafura: 9 dikgerama
• Liprotheine: 6 dikgerama
• Li-carb: 6 dikgerama
• Faeba: 3.5 dikgerama
• Vithamine E: 37% ea RDI
• Magnesium: 20% ea RDI

Joalo ka linate tse ling tse ngata, makotomane a bonahala a na le litlamorao tse ntle likotsing tsa lefu la pelo.

Phuputso e 'ngoe e fumane hore ho ja lijo tse nang le makotomane ho fokotsa k'holeseterole e "cholesterol" le "triglycerides" tse mpe. E boetse e theola matšoao a ho ruruha le ho ntlafatsa ts'ebetso ea methapo ea mali ().

Boithuto bo bong bo bontšitse hore lijo tsa hazelnut li ka ntlafatsa maemo a k'holeseterole le ho eketsa palo ea vithamine E maling (,).

Kakaretso
Linate ke mohloli o motle oa ba bangata
limatlafatsi, tse kang vithamine E. Li ka boela tsa fokotsa lisosa tsa kotsi ea lefu la pelo.

9. Matonkomane

Ho fapana le linate tse ling sengolong sena, matokomane ha se linate tsa lifate, empa ke a lelapa la legume.

Leha ho le joalo, li na le lifaele tse tšoanang tsa limatlafatsi le melemo ea bophelo bo botle joalo ka linate tsa lifate (61).

Sekhahla se le seng sa ligrama tse 28 tsa matokomane a halikiloeng ka omileng se na le:

• Lik'halori: 176
• Mafura: Ligrama tse 17
• Liprotheine: 4 dikgerama
• Li-carb: 5 dikgerama
• Faeba: 3 dikgerama
• Vithamine E: 21% ea RDI
• Magnesium: 11% ea RDI

Phuputso e entsoeng ho batho ba fetang 120,000 e fumane hore phepelo e phahameng ea peanut e amahanngoa le sekhahla se tlase sa lefu ().

Linate li ka ntlafatsa maemo a kotsi a lefu la pelo ().

Ho khahlisang ke hore phuputso e 'ngoe e fumane hore basali ba jang peanut butter makhetlo a fetang a mahlano ka beke ba na le litefiso tse tlase tsa mofuta oa 2 lefu la tsoekere ().

Ho feta moo, asma le mafu a tšoaetsanoang a ka ba tlase ho bana ba bo-mme ba jeleng matonkomane hanngoe kapa ho feta ka beke nakong ea bokhachane ().

Leha ho le joalo, lihlahisoa tse ngata li na le lioli tse ngata tse eketsehileng, tsoekere le lisebelisoa tse ling. Ka hona, ho molemo ho khetha botoro ea peanut e nang le linate tse phahameng ka ho fetisisa.

Ka mokhoa o ts'oanang, linate hangata li nokoa ka letsoai, tse ka felisang melemo e meng e amanang le eona ea bophelo bo botle. Ho e-na le hoo, leka ho khetha matonkomane a hlakileng, a sa tšeloang letsoai le a sa thabiseng.

Kakaretso
Ho fapana le linate tse ling tse ngata, matokomane ke a
lelapa la legume. Leha ho le joalo, li na le lifaele tsa limatlafatsi tse tšoanang le sefate
Linate hape li ka thusa ho fokotsa lisosa tsa kotsi tsa lefu la pelo le lefu la tsoekere.

Ntlha ea Bohlokoa

Linate ke sejo se seng se monate ka ho fetisisa seo u ka se jang, kaha li na le mefuta e mengata ea limatlafatsi tsa bohlokoa.

Leha ho le joalo, litlamorao tsa tsona li hlahisoa ke linate tse 'nileng tsa sebetsoa hanyane mme ha li na lisebelisoa tse ling.

Lihlahisoa tse ngata tse entsoeng ka linate tse kang peanut butter, hangata li na le letsoai le lengata kapa tsoekere e ekelitsoeng. Ka lebaka leo, ho molemo ho reka linate ntle le letho le ekelitsoeng.

Ha e kentsoe phepong e nepahetseng e nang le lijo tse ling tsa tlhaho, linate kaofela li ka thusa ho fokotsa lisosa tsa likotsi tsa mafu a mangata a sa foleng.