Na linaoa tse tala tse tala li sireletsehile hore li ka jeoa?

Litaba

• Hobaneng o lokela ho qoba linaoa tse tala tse tala
• Melemo ea ho pheha linaoa tse tala
• Mokhoa oa ho lokisa linaoa tse tala
• Ntlha ea bohlokoa

Linaoa tse tala - tse tsejoang hape e le linaoa tse likhoele, linaoa tse sa tsitsang, linaoa tsa Fora, li-emotes, kapa li-haricots - ke veggie e tšesaane, e teteaneng e nang le peo e nyenyane ka har'a pod.

Li tloaelehile lisalateng kapa lijaneng tsa tsona, 'me batho ba bang ba bile ba li ja li le tala.

Leha ho le joalo, kahobane e le linaoa tsa botekgeniki, batho ba bang ba tšoenyehile ka hore li na le li-antinutrients tse ka bang chefo haeba li ka jeoa li le tala - ha ba bang bona ba re linaoa tse tala tse tala li phetse hantle kaha ho li pheha ho lebisa tahlehelong ea limatlafatsi.

Sengoloa sena se hlalosa hore na o ka ja linaoa tse tala li le tala.

Hobaneng o lokela ho qoba linaoa tse tala tse tala

Joalo ka linaoa tse ngata, linaoa tse tala tse tala li na le li-lectin, protheine e sebetsang e le sebolaya-mafu le likokoanyana tsa tlhaho bakeng sa limela ().

Leha ho le joalo, haeba u li ja, li-lectin ha li sebetsane le li-enzyme tse silang lijo. Kahoo, li tlama holim'a lisele tsa sistimi ea hau ea tšilo ea lijo, li baka matšoao a joalo ka ho nyekeloa ke pelo, letshollo, ho hlatsa le ho ruruha haeba li sebelisoa ka bongata ().

Li kanna tsa senya lisele tsa hau tsa mala mme tsa ama libaktheria tse mosa tsa mala. Ho feta moo, li kena-kenana le tšilo ea lijo le monontsha oa limatlafatsi, ke ka hona li tsejoang e le li-antinutrients ().

Linaoa tse ling li paka li-lectin tse ngata ho feta tse ling, ho bolelang hore tse ling li ka bolokeha haholo li ka jeoa li le tala ().

Le ha ho le joalo, lipatlisiso li fana ka maikutlo a hore linaoa tse tala li kentse 4.8-1,100 mg ea lectin ka ligrama tse 100 tsa peo. Sena se bolela hore li fapana ho tloha ho li-lectin tse batlang li le tlase ho isa ho tse phahameng haholo (,).

Kahoo, ha ho ja linaoa tse tala tse tala ho ka bolokeha, ho molemo ho li qoba ho thibela chefo e ka bang teng.

Linaoa tse tala tse tala li na le li-lectin, tse ka bakang matšoao a kang ho nyekeloa ke pelo, letshollo, ho hlatsa kapa ho ruruha. Kahoo, ha ua lokela ho li ja li le tala.

Melemo ea ho pheha linaoa tse tala

Batho ba bang ba re ho pheha linaoa tse tala ho lebisa tahlehelong ea limatlafatsi.

Ha e le hantle, ho pheha ho ka fokotsa likarolo tsa livithamini tse qhibilihang metsing, joalo ka folate le vithamine C, tse thusang ho thibela ho se ts'oane le ho senyeha ha lisele, ka ho latellana (5,,).

Leha ho le joalo, ho pheha ho fana ka melemo e 'maloa, joalo ka tatso e ntlafalitsoeng, ts'ilo ea' mele le ho eketseha ha bioavailability ea metsoako e fapaneng ea limela.

Ntle le moo, boholo ba li-lectin tse linaoa tse tala tse tala ha li sebetse ha li phehiloe kapa li phehiloe ka 212 ° F (100 ° C) ().

Patlisiso e bonts'a hore ho pheha linaoa tse tala ho ka eketsa likarolo tsa antioxidant - haholo maemo a li-carotenoid tse matla joalo ka beta carotene, lutein le zeaxanthin (,).

Li-antioxidants li sireletsa lisele tsa hau ho limolek'hule tse sa tsitsang tse bitsoang li-radicals tsa mahala, maemo a phahameng a tsona a ka eketsang kotsi ea lefu ().

Ntle le moo, ho pheha ho ka matlafatsa bioavailability ea linaoa tse tala 'isoflavone. Metsoako ena e hokahane le melemo e mengata ea bophelo bo botle, ho kenyeletsoa ts'ireletso khahlanong le lefu la pelo le kotsi e tlase ea mofets'e o itseng (,,).

Ka kakaretso, melemo ea ho pheha veggie ena e kanna ea feta litlamorao.

Ho pheha linaoa tse tala ho ka fokotsa likahare tsa livithamini tse itseng, empa ho eketsa maemo a tsona a li-antioxidants joalo ka li-carotenoids le li-isoflavones. Haholo-holo, ho pheha ho boetse ho thibela li-lectin tse kotsi.

Mokhoa oa ho lokisa linaoa tse tala

Linaoa tse tala li fumaneha ka mefuta e mengata, ho kenyeletsoa tse ncha, tse ka makotikoting le tse hoammeng.

U ka li lokisetsa ka mekhoa e mengata. E le molao o akaretsang, ho molemo ho li hlatsoa pele u pheha, empa ha ho na lebaka la ho li inela bosiu bo le bong. U kanna ua batla ho fokotsa malebela ho tlosa mathata.

Mona ke mekhoa e meraro ea mantlha, e bonolo ea ho pheha linaoa tse tala:

• E phehiloe. Tlatsa pitsa e kholo ka metsi ebe u e tlisa ho pheha. Kenya linaoa tse tala 'me u li emise metsotso e 4. Hlatsoa le nako ka letsoai le pepere pele u sebeletsa.
• Ho chesoa. Tlatsa pitsa ka lisenthimithara tse 2,5 tsa metsi ebe u beha baskete ea sekepe kaholimo. Koahela pitsa ebe u tlisa metsi ho pheha. Beha linaoa kahare ebe o theola mocheso. Cook e koahetse metsotso e 2.
• E hatisitsoe microwave. Beha linaoa tse tala ka sekotlolo se sireletsehileng sa microwave. Kenya likhaba tse 2 tsa metsi (30 mL) ebe u koahela ka sekoahelo sa polasetiki. Microwave metsotso e meraro le teko ea boithaopo pele u sebeletsa. E-ba hlokolosi ka mouoane o chesang ha u tlosa polasetiki.

Li ntle ka botsona, li akheloa ka salateng, kapa li ekeletsoa sopho, sechu le li-casseroles.

Ho belisa, ho chesa le microwaving ke litsela tse ntle tsa ho pheha linaoa tse tala ka tlasa metsotso e 5. Li je ka botsona kapa ka lisalate kapa sechu.

Ntlha ea bohlokoa

Le ha lipepe tse ling li batla linaoa tse tala tse tala, ho li ja li sa phehoa ho ka lebisa ho nyekeloa ke pelo, letshollo, ho ruruha le ho hlatsa ka lebaka la li-lectin tsa tsona.

Kahoo, ho molemo ho qoba linaoa tse tala tse tala.

Ho pheha ha ho fokolise li-lectin tsa bona feela empa ho boetse ho ntlafatsa tatso ea tsona, ho sileha habonolo le li-antioxidant.

Linaoa tse tala li bonolo haholo ho li lokisetsa 'me li ka natefeloa ka botsona joalo ka lehlakore kapa seneke - kapa tsa ekeletsoa sopho, lisalate le casseroles.