Melemo e 8 e ka sehloohong ea bophelo bo botle ba linate

Litaba

• Mokhoa oa ho ja
• Tlhahisoleseling ea phepo e nepahetseng
• Phapang ke efe lipakeng tsa litholoana tse omisitsoeng le tse omisitsoeng?

Litholoana tse omisitsoeng, joalo ka li-cashews, linate tsa Brazil, linate, walnuts, lialmonde, makotomane, macadamia, linate tsa phaene le pistachios, tse tsejoang hape e le peo ea oli, li ka eketsoa lijong haeba li jeoa hanyane joalo ka li-unit tsa 4 ka letsatsi, ha ha u alejiki kapa che ha u ja lijo tsa boima ba 'mele.

Ba ruile limatlafatsi tse kang mafura a matle a ntlafatsang k'holeseterole, zinki, magnesium, vithamine B complex, selenium le fiber. Kahoo, litholoana tsena li tlisa melemo ea bophelo bo botle joalo ka:

1. Thusa ho theola boima ba 'mele, hobane li na le likhoele tse ntle, liprotheine le mafura, tse fanang ka khora e ngata;
2. Ntlafatsa k'holeseterolehobane li na le mafura a mangata, a fokotsang k’holeseterole e mpe le ho eketsa k’holeseterole e ntle;
3. Matlafatsa sesole sa 'mele, kaha ba ruile ka zinki le selenium;
4. Ntlafatsa mala, hobane e na le likhoele le mafura a matle;
5. Thibela atherosclerosis, mofetše le mafu a mang, kaha a ruile limatlafatsi tse thibelang likokoana-hloko tse kang selenium, vithamine E le zinki;
6. Fana ka matla a eketsehileng, bakeng sa ho ba le li- calories tse ngata;
7. Fokotsa boima ba mesifa, bakeng sa ho ba le liprotheine le livithamini tsa sebopeho sa B;
8. Etsa joalo ka anti-inflammatoryhobane mafura a matle a fokotsa ho ruruha 'meleng, ho fokotsang bohloko ba manonyeletso, ho thibela mafu le ho thusa ho theola boima ba' mele.

Melemo ena e fumanoa ka ho ja litholoana tse omisitsoeng letsatsi le letsatsi, ka likarolo tse nyane tse fapaneng ho latela litholoana. Bona lijo tse ling tse nang le mafura a matle.

Mokhoa oa ho ja

Le ha li na le melemo e 'maloa ea bophelo bo botle, ho bohlokoa hore linate li jeoe ka tekano mme ho latela tlhahiso ea setsebi sa phepo e nepahetseng. Tabeng ea batho ba jang lijo tse shebaneng le ho theola boima ba 'mele, setsebi sa phepo e nepahetseng se ka khothaletsa tšebeliso ea li-kcal tsa linate tse 50 ho isa ho tse 100 ka letsatsi, tse lekanang le linate tsa Brazil tse 2 ho isa ho tse 4, kapa linate tsa Brazil tse ka bang 10. Ka mohlala, linate tse 20.

Mang kapa mang ea batlang ho fumana boima ba mesifa a ka ja chelete e imenneng habeli, a ela hloko hore a se ke a feta linate tsa 4 tsa Brazil ka letsatsi, kaha e ruile haholo ka selenium mme ho tlola ha diminerale ena ho ka baka tahi le mathata 'meleng, joalo ka tahlehelo ea moriri, mokhathala, dermatitis le ho fokolisa meno a meno.

Ntle le moo, ho bohlokoa ho hopola hore bana le batho ba tsofetseng ba lokela ho ja linate tse fokolang, le hore ho tlola ha bona ho ka u nona.

Tlhahisoleseling ea phepo e nepahetseng

Tafole e latelang e bonts'a tlhaiso-leseling ea phepo bakeng sa 100 g ea tholoana e ngoe le e ngoe e omisitsoeng:

Morero o motle ke ho ja litholoana tse tala kapa tse halikiloeng ntle le ho tlatsoa ha oli, feela mafura a litholoana.

Phapang ke efe lipakeng tsa litholoana tse omisitsoeng le tse omisitsoeng?

Le ha litholoana tse omisitsoeng li na le mafura a mangata 'me ka tlhaho li na le metsi a fokolang, litholoana tse omisitsoeng li omisitsoe ka maiketsetso, li hlahisa litholoana tse kang libanana, morara o omisitsoeng, prune, liapolekose le li-date.

Hobane li felloa ke metsi 'meleng, litholoana tsena li na le tsoekere e ngata, e li bakang hore li tlise phepelo e fokolang kamora ho ja' me li lebise ho ts'ebeliso e fetelletseng ea likhalori. Ntle le moo, sepheo ke ho ja litholoana tse se nang metsi letsatsing, ntle le tsoekere e ekelitsoeng, hobane litholoana tse omisitsoeng ka tsoekere e ekelitsoeng li na le likhalori tse ngata ebile li rata boima ba 'mele le ho feta. Fumana hore na ke litholoana life tse nontšang ka ho fetesisa.