Melemo e 10 e khahlisang ea bophelo bo botle ba linaoa tsa Fava

Litaba

• 1. E na le Limatlafatsi
• 2. E ka Thusa ka Matšoao a Mafu a Parkinson
• 3. E kanna ea Thusa ho Thibela Litšitiso tsa Tsoalo
• 4. E na le limatlafatsi tse matlafatsang 'mele
• 5. Molemo bakeng sa Bophelo ba Lesapo
• 6. E se eka e ka Ntlafatsa Matšoao a Phokolo ea mali
• 7. E ka ntlafatsa khatello ea mali e phahameng
• 8. E ka Thusa Boima ba Boima ba 'mele
• 9. E ka Thusa Ho fokotsa Cholesterol
• 10. E tenyetseha ebile e bonolo ho e eketsa lijong tsa hau
• Ntlha ea Bohlokoa

Linaoa tsa Fava - kapa linaoa tse pharaletseng - ke limela tse tala tse tlang ka har'a pods.

Li na le tatso e monate, ea lefatše 'me li jeoa ke batho lefats'eng lohle.

Linaoa tsa Fava li laetsoe ka livithamini, liminerale, faeba le protheine. Ho nahanoa hore li fana ka litlamorao tse khahlisang tsa bophelo bo botle, joalo ka ntlafatso ea ts'ebetso ea makoloi le boits'ireletso.

Mona ke melemo e 10 ea bophelo ba linaoa tse tšehelitsoeng ke saense.

1. E na le Limatlafatsi

Bakeng sa boholo ba tsona bo fokolang, linaoa li paka limatlafatsi tse ngata haholo.

Haholo-holo, li ruile liprotheine tsa limela, folate le livithamine le liminerale tse ling tse 'maloa. Li boetse li laetsoe ka faeba e qhibilihang e ka thusang ho sila lijo le ho theola maemo a k'holeseterole (,).

Senoelo se le seng (ligrama tse 170) tsa linaoa tse phehiloeng se na le (3):

• Lik'halori: Lik'hilojule tse 187
• Li-carb: Ligrama tse 33
• Mafura: Ka tlase ho grama e le 1
• Liprotheine: Ligrama tse 13
• Faeba: 9 dikgerama
• Folate: 40% ea Boleng ba Letsatsi le Letsatsi (DV)
• Manganese: 36% ea DV
• Koporo: 22% ea DV
• Phosphorus: 21% ea DV
• Magnesium: 18% ea DV
• Tšepe: 14% ea DV
• Potasiamo: 13% ea DV
• Thiamine (vithamine B1) le zinki: 11% ea DV

Ntle le moo, linaoa tsa fava li fana ka palo e nyane ea hoo e ka bang livithamini tse ling tsa B, calcium le selenium.

Linaoa tsa Fava li na le phepo e makatsang ebile ke mohloli o babatsehang oa fiber, protheine, folate, manganese, koporo le li-micronutrients tse ling tse ngata.

2. E ka Thusa ka Matšoao a Mafu a Parkinson

Linaoa tsa Fava li ruile ka levodopa (L-dopa), motsoako oo 'mele oa hau o o fetolang ho neurotransmitter dopamine ().

Lefu la Parkinson le baka lefu la lisele tsa boko tse hlahisang dopamine, tse lebisang ho thothomeleng, mathata a amanang le ts'ebetso ea makoloi le ho tsamaea ka thata. Hangata matšoao ana a phekoloa ka meriana e nang le L-dopa ().

Ka hona, ho ja linaoa ho ka thusa ka matšoao a lefu la Parkinson, leha lipatlisiso li lekantsoe.

Phuputso e nyane ho batho ba 11 ba nang le lefu la Parkinson e fumane hore ho ja linoelo tse 1.5 (ligrama tse 250) tsa linaoa kamora lihora tse 12 ntle le litlhare ho bile le phello e ts'oanang le maemo a mali a dopamine le ts'ebetso ea makoloi joalo ka lithethefatsi tsa L-dopa ().

Phuputso e 'ngoe ho batho ba baholo ba 6 ba nang le lefu la Parkinson e bonts'itse hore ho ja ligrama tse 100-200 - e ka ba linoelo tse 1-1.75 - tsa linaoa tse nang le anti-Parkinson's carbidopa matšoao a ntlafalitsoeng hammoho le metswako ea setso ea lithethefatsi ().

Ha liphetho tsena li ts'episa, lipatlisiso tse ling lia hlokahala. Hopola hore le hoja linaoa li ruile L-dopa, ha lia lokela ho sebelisoa sebakeng sa meriana.

Linaoa tsa Fava li ruile L-dopa, eo 'mele oa hau o e fetolelang ho dopamine. Kaha lefu la Parkinson le tšoauoa ka maemo a tlase a dopamine, ho ja linaoa ho ka thusa ka matšoao. Le ha ho le joalo, lipatlisiso tse ling ka taba ena lia hlokahala.

3. E kanna ea Thusa ho Thibela Litšitiso tsa Tsoalo

Linaoa tsa Fava li laetsoe ka folate, phepo e khothalletsang kholo e phetseng hantle ea lesea.

Folate e bohlokoa bakeng sa ho theha lisele le litho. 'Mè ea lebelletseng o hloka folate e eketsehileng lijong le li-supplement ho fokotsa kotsi ea bokooa ba methapo ea methapo, kapa mathata a amanang le kholo ea lesea la hae le lesapo la mokokotlo (,).

Ebile, ho hakanngoa hore masea a fetang 260,000 a hlahileng lefatšeng ka bophara ka 2015 a ne a e-na le likoli tsa methapo ea kutlo, tseo bongata ba tsona li neng li ka thibeloa ka ho ja lijo tse lekaneng tsa bo-mme.

Phuputso e 'ngoe ho basali ba fetang 23,000 e fumane hore ketsahalo ea boko le lesapo la mokokotlo e ne e le tlase ho 77% ho masea a bo-mme ba nang le phepo e phahameng ka ho fetesisa ea letsatsi le letsatsi, ha ba bapisoa le bana ba basali ba nang le phepelo e tlase haholo ().

Ka 40% ea DV ea folate ka kopi e le 'ngoe (ligrama tse 170), linaoa ke khetho e ntle bakeng sa bakhachane (3).

Linaoa tsa Fava li laetsoe ka folate, phepo e khothalletsang nts'etsopele e nepahetseng ea boko le lesapo la mokokotlo ho masea. Ho ja lijo tse lekaneng ho basali ba bakhachane ho ka thusa ho thibela liphoso tsa methapo ea methapo.

4. E na le limatlafatsi tse matlafatsang 'mele

Ho ja linaoa khafetsa ho ka matlafatsa sesole sa hau sa 'mele.

Ka ho khetheha, li ruile ka metsoako e ka eketsang tšebetso ea antioxidant. Li-antioxidants li bohlokoa tšireletsong ea 'mele ea hau ea' mele, kaha li loantša li-radical tse sa lefelloeng tse ka lebisang tšenyo ea sele le mafu (,,).

Phuputso e 'ngoe ea "tube-test" e fumane hore ho phekola lisele tsa matšoafo tsa motho ka lintlha tse tsoang ho linaoa tsa fava ho ekelitse ts'ebetso ea tsona ea antioxidant ka ho fihla ho 62.5% ().

Ntle le moo, linaoa tsa fava li na le metsoako e bonts'itsoeng ho ntlafatsa bokhoni ba antioxidant glutathione e matla liseleng tsa motho le ho liehisa botsofali ba lisele (,).

Leha ho le joalo, lithuto tsena li ne li khannoa ka lisele tse ka thoko tse tšoaroang ka lihlahisoa tsa linaoa tsa fava. Ha ho hlake hore na linaoa tsa fava li na le litlamorao tse ts'oanang le boits'ireletso ba mmele ho batho ha li jeoa e le karolo ea lijo tse tloaelehileng.

Linaoa tsa Fava li na le metsoako e bonts'itsoeng ho matlafatsa tšebetso ea antioxidant ea lisele tsa motho lithutong tsa "tube-test". Kaha li-antioxidants li ntlafatsa ts'ebetso ea 'mele ea ho itšireletsa mafung, ho ja linaoa ho ka matlafatsa boits'ireletso ba mmele, empa ho hlokahala lipatlisiso tse ling.

5. Molemo bakeng sa Bophelo ba Lesapo

Linaoa tsa Fava li ruile ka mankanese le koporo - limatlafatsi tse peli tse ka thibelang ho senyeha ha masapo (,).

Karolo ea bona hantle bophelong ba masapo ha e tsejoe hantle, empa lithuto tsa likhoto li fana ka maikutlo a hore bofokoli ba manganese le koporo bo ka lebisa ho fokotseheng ha sebopeho sa masapo le keketseho ea calcium excretion (,).

Patlisiso ea batho e boetse e fana ka maikutlo a hore mankanese le koporo li bohlokoa molemong oa masapo.

Phuputso ea selemo se le seng ho basali ba postmenopausal ba nang le masapo a fokolang e fumane hore ho nka tlatsetso ka manganese le koporo, hammoho le vithamine D, calcium le limatlafatsi tse ling, ntlafatso ea masapo ().

Liphuputso tse ling li bonts'itse hore mankanese le koporo hammoho le calcium le zinc li ka thibela ho senyeha ha masapo ho basali ba holileng ba phetseng hantle ().

Lipatlisiso liphoofolong le bathong li fana ka maikutlo a hore litekanyo tse lekaneng tsa manganese le koporo - limatlafatsi tse peli tse nang le linaoa tse ngata - li ka matlafatsa matla a masapo.

6. E se eka e ka Ntlafatsa Matšoao a Phokolo ea mali

Ho ja linaoa tse ruileng ka tšepe ho ka thusa ka matšoao a phokolo ea mali.

Ho hlokahala tšepe ho hlahisa hemoglobin, e leng protheine e nolofalletsang lisele tse khubelu tsa mali ho tsamaisa oksijene 'meleng oa hau. Ho haelloa ke tšepe ho ka lebisa ho phokolo ea mali, e khetholloang ke mokhathala, bofokoli, ho tsekela le ho hema hanyane (24,).

Phuputso e 'ngoe ho basali ba bacha ba 200 e fumane hore ba tlalehileng ho ja lijo tse sa lekanang tsa tšepe ba na le menyetla ea makhetlo a tšeletseng ea ho ba le phokolo ea mali ha ba bapisoa le ba nang le phepo e lekaneng ().

Ho ja linaoa khafetsa le lijo tse ling tse nang le tšepe e ngata ho ka eketsa maemo a ts'epe ea mali le ho ntlafatsa matšoao a phokolo ea mali ().

Leha ho le joalo, linaoa tsa fava li na le mofuta oa tšepe o kenang betere ea vithamine C lijong, joalo ka litholoana tsa citrus kapa pelepele ().

Ntle le moo, linaoa tsa fava ha li khothalletsoe bakeng sa batho ba nang le khaello ea lefutso la tsoekere-6-phosphate dehydrogenase, hobane ho ja linaoa tsena ho ka lebisa mofuteng o fapaneng oa phallo ea mali e bitsoang hemolytic anemia (29,).

Ho sebelisoa ha linaoa khafetsa ho ka thusa ho eketsa maemo a ts'epe ea mali le ho ntlafatsa matšoao a phokolo ea mali a bakoang ke ho noa tšepe e sa lekaneng.

7. E ka ntlafatsa khatello ea mali e phahameng

Linaoa tsa Fava li na le limatlafatsi tse ngata tse ka ntlafatsang bophelo ba pelo.

Ka ho khetheha, li na le magnesium le potasiamo tse ka khathollang methapo ea mali le ho thibela khatello e phahameng ea mali ().

Liphuputso tse 'maloa li bontšitse hore Lijo Tse Atamelang ho Thibela Khatello ea Mali (DASH) Lijo, e leng mokhoa oa ho ja o khothalletsang lijo tse nang le potasiamo le magnesium tse ngata, li thusa ho fokotsa khatello e phahameng ea mali (,,).

Ntle le moo, phuputso ea lilemo tse 10 ho basali ba 28,349 e fumane hore ba nang le phepo e phahameng ka ho fetesisa ea magnesium ha ba na monyetla oa ho ba le khatello e phahameng ea mali ho feta ba nang le palo e tlase ea matsoai ana ().

Ho ipapisitsoe le patlisiso ena, ho ja lijo tse nang le linaoa le lijo tse ling tse nang le magnesium le potasiamo ho ka fokotsa khatello ea mali mme ha ntlafatsa bophelo bo botle ba pelo.

Linaoa tsa Fava li laetsoe ka magnesium le potasiamo tse ka thusang ho khatholla methapo ea mali le ho fokotsa khatello e phahameng ea mali.

8. E ka Thusa Boima ba Boima ba 'mele

Linaoa tsa Fava li ka ba molemo thekeng la hao.

Senoelo se le seng (170-gram) se sebelisang linaoa se fa ligrama tse 13 tsa protheine le ligrama tse 9 tsa faeba - ka likhalori tse 187 feela (3).

Lijo tse nang le protheine le fiber li ka ntlafatsa maikutlo a botlalo, tse ka lebisang khalori e tlase le ho theola boima ba 'mele (,).

Phuputso e 'ngoe e nyane ho batho ba baholo ba 19 e fumane hore lijo tse nang le 30% ea likhalori tse tsoang liprotheine li ekelitse maikutlo a botlalo le ho fokotseha ho ja lik'halori tsa letsatsi le letsatsi ka li-calories tse 441 ka karolelano, ha ho bapisoa le lijo tse nang le likhalori tse lekanang empa ke 15% feela ea protheine () .

Phuputso e 'ngoe e nkileng lilemo tse nne ho batho ba 522 e hlokometse hore ba jang lijo tse nang le fiber e ngata ka ligrama tse fetang 15 tsa faeba ka likhalori tse 1 000 ba lahlehetsoe ke lik'hilograma tse 2,4 ho feta ba jang lijo tse nang le fiber e fokolang ().

Kahoo, ho eketsa linaoa tse nang le protheine le faeba lijong tsa hau ho ka u thusa ho fihlela lipheo tsa hau tsa boima ba 'mele.

Ho ja lijo tse nang le protheine le fiber - joalo ka linaoa tsa fava - ho ka u thusa ho theola boima ba 'mele le ho ja likhalori tse fokolang ka kakaretso.

9. E ka Thusa Ho fokotsa Cholesterol

Boholo ba likhoele tsa linaoa li qhibiliha mme li ka thusa ho theola maemo a k'holeseterole.

Faeba e qhibilihang e kanna ea khothaletsa mantle a phetseng hantle ka ho monya metsi ka mpeng ea hau, ho theha ntho e kang ea gel le ho nolofatsa setuloana sa hau.

E ka tlama le ho tlosa k'holeseterole e tsoang 'meleng oa hau. Ebile, liphuputso tse 'maloa li bontšitse hore fiber e qhibilihang e ka thusa ho theola maemo a k'holeseterole ea mali ho batho ba baholo ba phetseng hantle le ba nang le maemo a phahameng (,).

Phuputso ea likhoeli tse tharo ho batho ba baholo ba 53 ba phetseng hantle e fumane hore ba jang ligrama tse ling tse peli tsa fiber e qhibilihang ka letsatsi ba fokotsehile ka 12.8% ho "cholesterol" e "mpe" ea LDL, ha sehlopha se jang fiber e fokolang se sena liphetoho tse kholo ho LDL maemo ().

Ntle le moo, tlhahlobo ea lithuto tse 10 tse shebaneng le phello ea limela tse nang le fiber tse ngata maemong a k'holeseterole li fumane hore lijo tse kenyelletsang mofuta ona oa lijo li amahanngoa le ho fokotseha ho itekanetseng ka kakaretso le maemo "a mabe" a LDL cholesterol ().

Haeba u leka ho ntlafatsa maemo a k'holeseterole ea hau, ho eketsa linaoa lijong tsa hau ho ka ba molemo.

Linaoa tsa fava li na le fiber e ngata e qhibilihang e ka tlamang le ho tlosa k'holeseterole 'meleng oa hau. Mofuta ona oa fiber o boetse o bontšitsoe ho theola maemo a mali a k'holeseterole ea mali.

10. E tenyetseha ebile e bonolo ho e eketsa lijong tsa hau

Linaoa tsa Fava e ka ba tlatsetso e monate lijong le lijong tse bobebe.

Ho li lokisetsa, qala ka ho tlosa li-pods tsa tsona tse tala tse ke keng tsa jeoa. Ka mor'a moo, pheha linaoa metsotsoana e 30 pele u li fetisetsa sekotlolo se nang le metsi a leqhoa. Sena se tla nolofatsa seaparo se kantle sa boka, se etse hore ho be bonolo ho se tlosa.

Linaoa tse halikiloeng li ka chesoa ka mouoane 'me tsa akhotsoa ka oli ea mohloaare le linoko hore li ka jeoa li felletse, kapa tsa silakanngoa hore li jeoe holim'a bohobe kapa lijaneng tse ling.

Ho halika linaoa, li belise metsotso e 30, u li tšele ebe u eketsa oli ea mohloaare le linoko. Abela linaoa holim'a pampiri ea ho baka ebe o besitse metsotso e meng e 30 ho 375 ℉ (190 ℃).

Linaoa tse phehiloeng li ka kenyelletsoa lisalateng, lijong tsa raese, risotto, li-pasta, sopho le li-pizza.

Linaoa tsa fava li lokela ho tlosoa makotong a tsona le ho roaloeng ka ntle pele li jeoa. Linaoa tsa fava tse nang le mouoane kapa tse halikiloeng li ka eketsoa lijong le lijong tse fapaneng.

Ntlha ea Bohlokoa

Linaoa tsa Fava li laetsoe ka limatlafatsi 'me li ka fana ka melemo e khahlisang ea bophelo bo botle.

Ho ja linaoa tsena khafetsa ho ka ba le melemo ea matšoao a lefu la Parkinson, ho thusa ho thibela likoli tsa pelehi, ho matlafatsa boits'ireletso, ho thusa ho theola boima ba 'mele le maemo a tlase a k'holeseterole le khatello ea mali.

Leha ho le joalo, lipatlisiso li na le moeli mme lithuto tse ling ka litlamorao tsa linaoa bophelong ba motho lia hlokahala.

Leha ho le joalo, ke tlatsetso e ntlehali le e fapaneng bakeng sa phepo e nepahetseng, e leka-lekaneng.