Melemo ea bophelo bo botle ba linate tsa Pará (le kamoo u ka li jang)

Litaba

• 1. E khothalletsa bophelo bo botle ba pelo
• 2. E ka thibela mofetše
• 3. E thusa ho boloka bophelo bo botle ba boko
• 4. E boloka moriri le manala li phetse hantle
• 5. E fokotsa khatello e phahameng ea mali
• 6. E matlafatsa sesole sa 'mele
• 7. Can e thusa ho laola qoqotho
• 8. Mohloli o motle oa matla
• Tlhahisoleseling ea phepo e nepahetseng
• Mokhoa oa ho ja
• Kakaretso ea Brazil nut farofa
• Litla-morao tse ka bang teng

Nate ea Brazil ke tholoana ea lelapa le nang le oli, hammoho le linate, lialmonde le walnuts, tse nang le melemo e 'maloa ea bophelo bo botle, hobane li na le liprotheine, likhoele, selenium, magnesium, phosphorus, zinki le livithamine tse tsoang mohahong oa B le E .

Hobane e na le phepo e ntle haholo, litholoana tsena tse omisitsoeng li ka amohela phokotso ea k'holeseterole, ea ntlafatsa sesole sa 'mele le ho thibela mefuta e meng ea mofetše. Nate ea Brazil ke tholoana ea sefate se bitsoang Bertholletia excelsa e melang haholo Amerika Boroa, 'me e ka rekoa lisuphamaketeng le mabenkeleng a lijo tsa bophelo bo botle.

Nate ea Brazil e na le melemo e 'maloa ea bophelo bo botle joalo ka:

1. E khothalletsa bophelo bo botle ba pelo

Linate tsa Brazil li na le li-antioxidants le metsoako e meng e kang selenium le vithamine E, tse thusang ho theola LDL cholesterol, e tsejoang hape e le cholesterol e mpe, mme ka lebaka leo, e fokotsa menyetla ea mafu a kang atherosclerosis le lefu la pelo.

Ntle le moo, e na le magnesium, fiber le mafura a matle, joalo ka omega-3, eo hape e ratang phokotso ea cholesterol ea LDL le keketseho ea cholesterol e ntle, HDL, hammoho le arginine le resveratrol, e leng lintho tse thusang ho tsamaisa mali, thibela thrombosis.

2. E ka thibela mofetše

Ka lebaka la selenium ea eona e ngata, vithamine E le flavonoids, linate tsa Brazil li ka thusa ho thibela mefuta e meng ea mofetše, haholo kankere ea matšoafo, ea matsoele, ea senya le ea colon. Metsoako ena e na le matla a phahameng a antioxidant a sa thibeleng feela tšenyo e bakiloeng ke li-radical tse lokolohileng liseleng, empa hape e eketsa tšireletso ea 'mele, e ntlafatsa sesole sa' mele.

3. E thusa ho boloka bophelo bo botle ba boko

Nate ea Brazil, ka ho ba morui oa selenium le vithamine E, likarolo tse fanang ka thepa e khahlanong le ho ruruha le antioxidant, e ka thusa ho ntlafatsa ts'ebetso ea ts'ebetso le ho thibela mafu a kang Alzheimer's, Parkinson's le senile dementia, mohlala.

Ntle le moo, tšebeliso ea tholoana ena e omisitsoeng e ka thusa ho ntlafatsa maikutlo, hobane khatello ea maikutlo e ka amahanngoa le maemo a tlase a zinki le selenium.

4. E boloka moriri le manala li phetse hantle

Hobane e ruile ka selenium, zinki, vithamine B, omega-3 le vithamine E, tšebeliso e tloaelehileng ea tholoana ena e thusa bophelo bo botle ba moriri, letlalo le manala. Limatlafatsi tsena li bohlokoa bakeng sa ho matlafatsa moriri le ho thibela ho hlotheha ha moriri, ho khothaletsa pholiso ea letlalo, ho thibela ho tsofala pele ho nako le ho thehoa ha makhopo, ntle le ho matlafatsa manala.

5. E fokotsa khatello e phahameng ea mali

Kaha e ruile ka arginine, magnesium, potasiamo le li-antioxidants, ts'ebeliso ea linate tsa Brazil e ka amohela phomolo ea methapo ea mali, ea khetha phallo ea mali mme ka hona ea fokotsa khatello ea mali.

6. E matlafatsa sesole sa 'mele

Nate ea Brazil e boetse e matlafatsa sesole sa 'mele, kaha e na le likarolo tse' maloa, joalo ka selenium, e thusang ho fokotsa ho ruruha ebile e na le thepa ea antioxidant, ntle le ho ba le zinc e ngata le vithamine E, e sirelletsang khahlano le mafu, ka hona e thibela tsela, mafu joalo ka ntaramane le sefuba.

7. Can e thusa ho laola qoqotho

Selenium le zinki ke likarolo tsa bohlokoa bakeng sa ho qaptjoa ha lihomone tsa qoqotho. Ho haella ha liminerale tsena ho ka baka hypothyroidism le mafu a mang a amanang le qoqotho. Le ha ho sa pakoa ka botlalo, tšebeliso ea linate tsa Brazil e ka thusa ho laola qoqotho le ho thusa batho ba nang le mathata a amanang le tšoelesa ena.

8. Mohloli o motle oa matla

Linate tsa pará li na le mafura, haholo-holo polyunsaturated le monounsaturated, tse fanang ka lik'halori 'meleng. Ntle le moo, e na le protheine e ngata le potasiamo mme, ka hona, ho a khonahala ho kenyelletsa tholoana ena lijong tse bobebe pele kapa kamora ho ikoetlisa, hape ho thusa kholo ea mesifa le ho hlaphoheloa.

Tlhahisoleseling ea phepo e nepahetseng

Tafole e latelang e bonts'a phepo e nepahetseng ka 100 g ea linate tsa Brazil:

Ho bohlokoa ho bolela hore ho fumana melemo eohle e boletsoeng kaholimo, linate tsa Brazil li kenyelelitsoe phepong e nepahetseng le e leka-lekaneng.

Mokhoa oa ho ja

Ho fumana melemo ea eona, ho kgothaletswa ho ja linate tse 1 tsa Brazil ka letsatsi matsatsi a ka bang 5 ka beke. Le ha ho le joalo, ho bohlokoa hore re se ke ra sebelisa tse fetang 10 g ka letsatsi, kaha bongata ba lijo tsena bo ka baka mathata a kang bohloko, bofokoli ba mesifa le litsila tsa manala.

Linate tsa pará li ka bolokoa sebakeng se pholileng 'me tsa sireletsoa letsatsing e le hore li se ke tsa lahleheloa ke thepa ea tsona' me li ka jeoa li le tala kapa hammoho le litholoana, livithamini, lisalate, lijo-thollo le li-dessert.

Kakaretso ea Brazil nut farofa

Lisebelisoa

• 2 tablespoons ea botoro;
• 2 tablespoons eiee e khethiloeng;
• Likarolo tse 2 tsa konofolo e sithabetseng;
• 59 g ea li-chestnut tse sithabetseng;
• 100 g ea phofo ea cassava e tala;
• Letsoai le pepere e ntšo ho latsoa.

Mokhoa oa ho itokisa

Saute onion le konofolo ka botoro, 'me u kenye chestnut le phofo. E ke e hadike metsotso e ka bang 5, e nōkiloeng ka letsoai le pepere ebe e siea metsotso e meng e 5, e hlohlelletsa lisebelisoa tsohle. Tlosa mocheso ebe u sebeletsa.

Litla-morao tse ka bang teng

Ka lebaka la ts'ebeliso ea eona e phahameng ea selenium, tšebeliso e fetelletseng ea linate tsa Pará e ka baka tahi, e ka bakang mathata a tebileng a kang ho hema hanyane, feberu, ho nyekeloa ke pelo le ho se sebetse hantle ha litho tse ling, joalo ka sebete, liphio le pelo.

Hape tseba melemo ea makotomane, e ntlafatsang maikutlo le ho sireletsa pelo.