Melemo e 7 e netefalitsoeng ea bophelo bo botle ba linate tsa Brazil

Litaba

• 1. E pakiloe ka limatlafatsi
• 2. Re ruile ka selenium
• 3. E tšehetsa mosebetsi oa qoqotho
• 4. E ka thusa ba nang le mathata a qoqotho
• 5. E ka fokotsa ho ruruha
• 6. Molemo bakeng sa pelo ea hau
• 7. E kanna ea ba molemo bakeng sa boko ba hau
• Likotsi tsa bophelo bo botle ba ho ja linate tsa Brazil
• Ntlha ea bohlokoa

Linate tsa Brazil ke linate tsa lifate tse fumanehang morung oa Amazon o Brazil, Bolivia le Peru. Tatso ea tsona e boreleli, ea botoro le tatso ea linate hangata li natefeloa li le tala kapa li entsoe ka blanche.

Linate tsena li na le matla a mangata, li na le phepo e ntle ebile ke e 'ngoe ea mehloli ea phepo e matlafatsang ea selenium ea diminerale.

Ho ja linate tsa Brazil ho ka u thusa bophelo bo botle ka litsela tse 'maloa, ho kenyelletsa ho laola tšoelesa ea qoqotho, ho fokotsa ho ruruha le ho ts'ehetsa pelo, boko le boits'ireletso ba mmele.

Mona ke melemo e 7 e netefalitsoeng ea bophelo bo botle le phepo ea linate tsa Brazil.

1. E pakiloe ka limatlafatsi

Linate tsa Brazil li na le phepo e ngata ebile li na le matla.

1-oun (28-gram) e sebeletsang linate tsa Brazil e na le limatlafatsi tse latelang (, 2):

• Lik'halori: 187
• Liprotheine: 4.1 dikgerama
• Mafura: Ligrama tse 19
• Li-carbs: 3.3 dikgerama
• Faeba: 2.1 dikgerama
• Selenium: 988% ya Reference Daily Intake (RDI)
• Koporo: 55% ea RDI
• Magnesiamo: 33% ea
• Phosphorus: 30% ea RDI
• Manganese: 17% ea RDI
• Zinki: 10.5% ea RDI
• Thiamine: 16% ea RDI
• Vithamine E: 11% ea RDI

Linate tsa Brazil li ruile ka selenium, ka nate e le 'ngoe feela e nang le 96 mcg, kapa 175% ea RDI. Boholo ba linate tse ling li fana ka tlase ho 1 mcg, ka karolelano (3).

Ntle le moo, li na le magnesium, koporo le zinc e phahameng ho feta linate tse ling tse ngata, leha bongata ba limatlafatsi tsena bo ka fapana ho latela maemo a leholimo le mobu (3).

Qetellong, linate tsa Brazil ke mohloli o motle oa mafura a phetseng hantle. Ebile, 36% ea mafura a linate tsa Brazil ke 37% polyunsaturated fatty acids, mofuta oa mafura a bonts'itsoeng ho thusa bophelo ba pelo (,).

Kakaretso Linate tsa Brazil li na le matla a mangata ebile li na le mafura a phetseng hantle, selenium, magnesium, koporo, phosphorus, manganese, thiamine le vithamine E.

2. Re ruile ka selenium

Linate tsa Brazil ke mohloli o enneng oa selenium. Ebile, li na le liminerale tse ngata ho feta linate tse ling tse nang le karolelano ea 96 mcg ka nate. Leha ho le joalo, tse ling li paka tse ka bang 400 mcg ka nate (, 3).

RDI ea selenium ke 55 mcg ka letsatsi bakeng sa batho ba baholo. Kahoo, karolelano ea linate tsa Brazil e na le 175% ea palo e hlokahalang ea diminerale ena (, 2).

Selenium ke tšalo-morao e bohlokoa bakeng sa tšebetso e nepahetseng ea 'mele oa hau. E bohlokoa bakeng sa qoqotho ea hau mme e susumetsa sesole sa hau sa 'mele le kholo ea lisele ().

Ho joalo, litekanyetso tse phahameng tsa selenium li hokahantsoe le ntlafatso ea boits'ireletso ba mmele le sephetho se setle sa mofetše, tšoaetso, ho hloka thari, boimana, lefu la pelo le mathata a maikutlo ().

Le ha khaello ea selenium e sa fumanehe, batho ba bangata lefats'eng ka bophara ha ba na selenium e lekaneng bakeng sa ts'ebetso e ntle. Mohlala, maemo a phahameng a selenium a fumanoe bathong ho pholletsa le Europe, United Kingdom le Middle East ().

Linate tsa Brazil ke tsela e atlehang haholo ea ho boloka kapa ho eketsa tlhahiso ea selenium ea hau. Ebile, phuputso e 'ngoe ho batho ba 60 e fumane hore ho ja linate tse peli tsa Brazil ka letsatsi ho ne ho sebetsa hantle joalo ka ho nka selenium supplement ho phahamisa maemo a selenium ().

Kakaretso Linate tsa Brazil li ruile ka selenium. Nate e le 'ngoe e ka ba le 175% ea RDI. Selenium ke karolo ea bohlokoa ea bohlokoa bakeng sa sesole sa hau sa 'mele, qoqotho ea qoqotho le kholo ea lisele.

3. E tšehetsa mosebetsi oa qoqotho

Thyroid ea hau ke tšoelesa e nyane e bopehileng joaloka serurubele e molaleng oa hau. E boloka lihormone tse 'maloa tse bohlokoa molemong oa kholo, metabolism le mocheso oa' mele.

Lisele tsa qoqotho li na le selenium e phahameng ka ho fetisisa, kaha ho hlokahala hore tlhahiso ea qoqotho ea T3 e hlahisoe, hammoho le liprotheine tse sireletsang qoqotho ea hao hore e se ke ea senyeha (,).

Ho ja lijo tse tlaase ka selenium ho ka baka tšenyo ea lisele, ho fokotsa tšebetso ea qoqotho le ho itšireletsa mafung joaloka Hashimoto's thyroiditis le lefu la Graves. Ho ka eketsa menyetla ea ho tšoaroa ke mofetše oa qoqotho (,).

Phuputso e 'ngoe e kholo Chaena e bontšitse hore batho ba nang le maemo a tlase a selenium ba na le tšoaetso e phahameng haholo ea lefu la qoqotho, joalo ka hypothyroidism, thyroiditis le thyroid e atolositsoeng, ha e bapisoa le ba nang le maemo a tloaelehileng ().

Sena se totobatsa bohlokoa ba ho fumana selenium e lekaneng. Nete ​​e le 'ngoe feela ea Brazil ka letsatsi e lokela ho fana ka selenium e lekaneng ho boloka tšebetso e nepahetseng ea qoqotho ().

Kakaretso Tšoelesa ea hau ea qoqotho e hlahisa lihormone tse hlokahalang bakeng sa kholo, metabolism le taolo ea mocheso oa 'mele. Nate e 'ngoe ea Brazil e na le selenium e lekaneng ho tšehetsa tlhahiso ea lihomone tsa qoqotho le liprotheine tse sireletsang qoqotho ea hau.

4. E ka thusa ba nang le mathata a qoqotho

Ntle le ho netefatsa tšebetso e nepahetseng ea qoqotho, selenium e ka ntlafatsa matšoao ho batho ba nang le mathata a qoqotho.

Hashimoto's thyroiditis ke boloetse bo ikemetseng boo masela a qoqotho a senyehang hanyane ka hanyane, a lebisang ho hypothyroidism le matšoao a fapaneng a kang mokhathala, boima ba 'mele le ho bata.

Litlhahlobo tse 'maloa li fumane hore ho tlatselletsa ka selenium ho ka ntlafatsa ts'ebetso ea' mele ea ho itšireletsa mafung le maikutlo ho batho ba nang le Hashimoto's thyroiditis (, 13,).

Leha ho le joalo, litlhahlobo tse ling tse peli li phethile ka hore ha ho na bopaki bo lekaneng ho tseba karolo ea selenium ho phekoleng lefu lena. Ka hona, lipatlisiso tse ling lia hlokahala (,).

Ho sa le joalo, lefu la Graves ke lefu la qoqotho leo ho lona ho hlahisoang lihomone tse ngata tsa qoqotho, tse lebisang matšoao a kang ho theola boima ba 'mele, bofokoli, mathata a ho robala le mahlo a tutubang.

Boithuto bo bontšitse hore ho tlatselletsa ka selenium ho ka ntlafatsa ts'ebetso ea qoqotho le ho liehisa kholo ea matšoao a mang ho batho ba nang le lefu lena. Leha ho le joalo, lipatlisiso tse ling lia hlokahala ().

Ha ho liphuputso tse entseng lipatlisiso tsa ts'ebeliso ea linate tsa Brazil joalo ka mohloli oa selenium, haholo-holo ho batho ba nang le lefu la thyroiditis kapa lefu la Graves. Leha ho le joalo, ho ba kenyelletsa lijong tsa hau e kanna ea ba tsela e ntle ea ho netefatsa hore boemo ba selenium ea hau bo lekane.

Kakaretso Ho tlatselletsa ka selenium ho ka thusa batho ba nang le mathata a qoqotho a kang Hashimoto's thyroiditis le lefu la Graves. Leha ho le joalo, lipatlisiso tse ling lia hlokahala.

5. E ka fokotsa ho ruruha

Linate tsa Brazil li na le li-antioxidants, e leng lintho tse thusang ho boloka lisele tsa hau li phetse hantle. Ba etsa sena ka ho loantša tšenyo e bakiloeng ke limolek'hule tse sebetsang tse bitsoang li-radicals tsa mahala.

Linate tsa Brazil li na le li-antioxidants tse 'maloa, ho kenyeletsoa selenium, vithamine E, le phenols joaloka gallic acid le ellagic acid (3).

Selenium e eketsa maemo a enzyme e tsejoang ka hore ke glutathione peroxidase (GPx), e thusang ho fokotsa ho ruruha le ho sireletsa 'mele oa hau khatellong ea mali - ho se leka-lekane lipakeng tsa li-antioxidants le li-radical tse sa lefelloeng tse ka lebisang tšenyo ea lisele (,,).

Litlamorao tse khahlano le ho ruruha tsa linate tsa brazil li ka fihlelleha ho tloha tekanyong e le 'ngoe, e kholo le tekanyetso e nyane nako e telele.

Phuputso e 'ngoe ho batho ba 10 e hlokometse hore gram e le' ngoe ea 20- kapa 50 (linate tse 4 kapa tse 10, ka ho latellana) e fokolitse matšoao a mangata a ho ruruha haholo, ho kenyeletsoa interleukin-6 (IL-6) le tumor necrosis factor alpha (TNF-alpha) ().

Phuputso e 'ngoe ea likhoeli tse tharo e file batho ba ts'oaroang kalafo ea ho hloleha ha liphio nate e le' ngoe ea brazil ka letsatsi. E fumane hore maemo a bona a selenium le GPx a eketsehile, ha maemo a bona a tšoaeang le k'holeseterole a theohile haholo ().

Leha ho le joalo, lithuto tse latelang li hlokometse hore hang ha batho ba khaolitse ho ja linate tsa Brazil, litekanyo tsena li khutlela maemong a tsona a mantlha. Sena se bontša hore ho hlokahala liphetoho tsa nako e telele tsa lijo ho fumana melemo ea linate tsa Brazil (,).

Kakaretso Linate tsa Brazil li na le li-antioxidants joalo ka selenium, vithamine E le phenols. Nete ​​e le 'ngoe feela ka letsatsi e ka lebisa ho fokotsa ho ruruha. Leha ho le joalo, lijo tseo u li jang li hloka ho tsitsana ho tsoela pele ho fumana melemo.

6. Molemo bakeng sa pelo ea hau

Linate tsa Brazil li na le mafura a phetseng hantle a pelo, joalo ka mafura a polyunsaturated, 'me a na le li-antioxidants, liminerale le fiber, tseo kaofela li ka thusang ho fokotsa menyetla ea lefu la pelo (25).

Phuputso e 'ngoe ho batho ba baholo ba 10 ba phetseng hantle e ile ea batlisisa litlamorao tsa ho ja linate tsa Brazil maemong a k'holeseterole. E ile ea ba fa ligrama tse 5, 20, kapa 50 tsa linate tsa Brazil kapa sebaka sa sebaka.

Kamora lihora tse 9, sehlopha se fumaneng ligrama tse 20 kapa 50 se ne se na le li-cholesterol tse LDL (tse mpe) le maemo a phahameng a cholesterol ea HDL (e ntle), ha se bapisoa le lihlopha tse fumaneng litekanyetso tse tlase ().

Phuputso e 'ngoe e hlahlobile litlamorao tsa ho ja linate tsa Brazil ho batho ba batenya haholo ba nang le khaello ea selenium ba neng ba ntse ba phekoloa ke lefu la liphio.

E fumane hore ho ja linate tsa Brazil tse nang le 290 mcg ea selenium ka letsatsi bakeng sa libeke tse 8 ho ekelitse haholo maemo a cholesterol ea HDL. Ho ntlafatsa maemo a k'holeseterole ea HDL ho ka fokotsa menyetla ea lefu la pelo ().

Ho feta moo, phuputso ea libeke tse 16 ho bacha ba nonneng e hlokometse hore ho ja ligrama tse 15-25 tsa linate tsa Brazil ka letsatsi ho ntlafalitse tšebetso ea methapo ea mali le ho fokotsa li-cholesterol tsa LDL le triglyceride ().

Litholoana tsa linate tsa Brazil bophelong ba pelo lia ts'episa. Leha ho le joalo, ho hlokahala lipatlisiso tse ling ho fumana lethal dose le hore na ke batho bafe ba ka fumanang melemo e meholohali.

Kakaretso Ho ja linate tsa Brazil ho ka matlafatsa bophelo ba pelo ea hau ka ho fokotsa k'holeseterole ea LDL (e mpe), ho eketsa k'holeseterole ea HDL (e ntle), le ho ntlafatsa ts'ebetso ea methapo ea mali.

7. E kanna ea ba molemo bakeng sa boko ba hau

Linate tsa Brazil li na le ellagic acid le selenium, tseo ka bobeli li ka tsoelang boko ba hau molemo.

Ellagic acid ke mofuta oa polyphenol linate tsa Brazil. E na le thepa ea antioxidant le e khahlanong le ho ruruha e ka bang le tšireletso le khatello ea maikutlo bokong ba hau (,,).

Selenium le eona e ka bapala karolo ea bophelo bo botle ba kelello ka ho sebetsa e le antioxidant ().

Phuputsong e 'ngoe, batho ba baholo ba holofetseng kelellong ba ile ba ja nate e le' ngoe ea Brazil ka letsatsi likhoeli tse tšeletseng. Ntle le ho ba le maemo a eketsehileng a selenium, ba bonts'itse ntlafatso ea mantsoe le ts'ebetso ea kelello ().

Maemo a tlaase a selenium a amahanngoa le mafu a methapo ea pelo a kang Alzheimer's le Parkinson, ka hona ho netefatsa ho ja ho lekaneng ho bohlokoa (,).

Ho feta moo, lipatlisiso tse ling li fana ka maikutlo a hore ho tlatselletsa ka selenium ho ka thusa ho loants'a maikutlo a mabe, a amanang haholo le ho noa ha selenium ho sa lekanang. Leha ho le joalo, liphetho lia hanyetsana, 'me lipatlisiso tse ling lia hlokahala (,).

Kakaretso Linate tsa Brazil li na le ellagic acid, e ka bang le tšireletso bokong ba hau. Ntle le moo, selenium e ka fokotsa menyetla ea mafu a mang a boko mme ea ntlafatsa ts'ebetso ea kelello le maikutlo. Leha ho le joalo, lipatlisiso tse ling lia hlokahala.

Likotsi tsa bophelo bo botle ba ho ja linate tsa Brazil

Linate tsa Brazil li fana ka melemo e khahlisang ea bophelo bo botle, empa ho ja tse ngata haholo ho ka ba kotsi.

Ebile, ho ja selenium ea 5,000 mcg, e leng chelete e ka bang linate tsa Brazil tse boholo bo ka bang 50, ho ka lebisa ho chefo. Boemo bona bo kotsi bo tsejoa e le selenosis mme bo ka baka mathata a ho hema, lefu la pelo le ho hloleha ha liphio ().

Ntle le moo, selenium e ngata haholo, haholo-holo e tsoang ho li-supplements, e hokahantsoe le kotsi e eketsehang ea lefu la tsoekere le mofetše oa senya (,,).

Leha ho le joalo, sechaba sa Amazon se nang le lijo tsa setso tse nang le tlhaho e phahameng ea selenium ha se so hlahise litlamorao tse mpe kapa matšoao a selenium toxicity ().

Leha ho le joalo, ho bohlokoa ho fokotsa tšebeliso ea hau ea letsatsi le letsatsi ea linate tsa Brazil.

Boemo bo holimo ba ts'ebeliso ea selenium bakeng sa batho ba baholo ke 400 mcg ka letsatsi. Ka lebaka lena, ho bohlokoa hore o se ke oa ja linate tse ngata tsa Brazil mme o lekole mabitso a phepo bakeng sa selenium.

Ho fokotsa ho noa ha nate e le 'ngoe ho isa ho tse tharo ka letsatsi ke tsela e bohlale ea ho qoba ho ja selenium e ngata haholo (25).

Ho feta moo, ba nang le pheko ea linate ba ka ba alejiki ho linate tsa Brazil mme ba hloka ho e qoba.

Kakaretso Selenium toxicity ke boemo bo sa tloaelehang empa bo le kotsi, bo ka 'nang ba beha bophelo kotsing. Sekhahla se sireletsehileng sa ho noa selenium ke 400 mcg. Ho bohlokoa ho lekanyetsa ho noa ha hau linate tsa Brazil tsa 1-3 ka letsatsi kapa ho sheba hore na selenium e bokae linotong tseo u li rekang.

Ntlha ea bohlokoa

Linate tsa Brazil ke matlo a matla a phepo e nepahetseng, a fanang ka mafura a phetseng hantle, li-antioxidants, livithamini le liminerale. Li phahame ka ho khetheha selenium, diminerale e nang le thepa e matla ea antioxidant.

Ho ja linate tsa Brazil ho ka fokotsa ho ruruha, ho ts'ehetsa ts'ebetso ea boko, le ho ntlafatsa ts'ebetso ea hau ea qoqotho le bophelo bo botle ba pelo.

Ho qoba ho ja selenium e ngata haholo, fokotsa tšebeliso ea hau ho linate tse le 'ngoe ho isa ho tse tharo ka letsatsi.