Litsela Tse 7 Linate tsa Manate li Rua Molemo Bophelong ba Hao

Litaba

• 1. E tletse limatlafatsi
• 2. E imetsoe ka li-antioxidants
• 3. E ka ba Molemo bakeng sa Pelo
• 4. Ho Amahanngoa le Litekanyetso Tse Tlaase Tsa Kankere
• 5. Na e ka fokotsa ho ruruha
• 6. E kanna ea Thusa Litekanyetso tsa Tsoekere ea Mali
• 7. Ho bonolo ho e eketsa lijong tsa hau
• Ntlha ea Bohlokoa

Hazelnut, e tsejoang hape e le filbert, ke mofuta oa linate tse tsoang ho Corylus sefate. Hangata e lengoa Turkey, Italy, Spain le United States.

Linate li na le tatso e monate 'me li ka jeoa li le tala, li besitsoe kapa li silafalitsoe hore e be lekhaba.

Joaloka linate tse ling, makotomane a na le limatlafatsi tse ngata 'me a na le liprotheine, mafura, livithamini le liminerale tse ngata. Mona ke melemo e supileng e thehiloeng bopaking ba makotomane.

1. E tletse limatlafatsi

Linate li na le boemo bo botle ba limatlafatsi. Le ha li na le lik'hilojule tse ngata, li tletse limatlafatsi le mafura a phetseng hantle.

Sekhahla se le seng (28 grams, kapa lithollo tse ka bang 20) tsa makotomane li na le (1):

• Lik'halori: 176
• Kakaretso ea mafura: Ligrama tse 17
• Liprotheine: 4.2 dikgerama
• Li-carb: 4.7 dikgerama
• Faeba: Ligrama tse 2,7
• Vithamine E: 21% ea RDI
• Thiamin: 12% ea RDI
• Magnesium: 12% ea RDI
• Koporo: 24% ea RDI
• Manganese: 87% ea RDI

Manate a boetse a na le vithamine B6 e ngata, folate, phosphorus, potasiamo le zinki.

Ho feta moo, ke mohloli o enneng oa mafura a mono- le a polyunsaturated mme li na le omega-6 le omega-9 fatty acids, joalo ka oleic acid (1,).

Ho feta moo, ounce e le 'ngoe e fana ka ligrama tse 2.7 tsa fiber, e ikarabellang ho 11% ea DV (1).

Le ha ho le joalo, makotomane a na le asiti ea phytic, e bonts'itsoeng e senya ho monya ha liminerale tse ling, joalo ka tšepe le zinki, ho tsoa linate (3).

Kakaretso Manate ke mohloli o enneng oa livithamini le liminerale tse kang vithamine E, mankanese le koporo. Ntle le moo, li na le likateng tsa omega-6 le omega-9 fatty acids.

2. E imetsoe ka li-antioxidants

Linate li fana ka li-antioxidants tse ngata.

Li-antioxidants li sireletsa 'mele khatellong ea mali e ka senyang sebopeho sa lisele le ho khothaletsa botsofali, mofetše le lefu la pelo (,).

Li-antioxidants tse ngata ka ho fetisisa makotong li tsejoa e le metsoako ea phenolic. Li netefalitsoe hore li thusa ho fokotsa k'holeseterole ea mali le ho ruruha. Li ka ba molemo bakeng sa bophelo bo botle ba pelo le ho itšireletsa khahlanong le mofetše (,,).

Phuputso ea libeke tse 8 e bontšitse hore ho ja makotomane, ka letlalo kapa ntle le lona, ​​ho fokotsehile haholo khatello ea kelello ea oxidative ha e bapisoa le ho se je makotomane, a sa bakeng litlamorao (9).

Bongata ba li-antioxidants tse teng hona joale li kentse letlalong la nate. Leha ho le joalo, sena se nang le antioxidant se ka fokotseha kamora ts'ebetso ea ho halika (,,).

Ka hona, ho kgothaletswa ho ja lithollo tse sa besoang le letlalo ho fapana le ho e ebola, ebang e halikiloe kapa e sa besoa ().

Kakaretso Manate a ruile ka metsoako ea phenolic e bonts'itsoeng ho eketsa tšireletso ea antioxidant 'meleng. Ho molemo ho ja makotomane ka botlalo ebile o sa besoa ho netefatsa hore o fumana li-antioxidants tse phahameng ka ho fetisisa.

3. E ka ba Molemo bakeng sa Pelo

Ho ja linate ho bonts'itsoe ho sireletsa pelo ().

Ka makotomane, bongata ba li-antioxidants le mafura a phetseng hantle li ka eketsa bokhoni ba antioxidant le ho fokotsa maemo a k'holeseterole maling (,).

Phuputso e nkileng khoeli e le 'ngoe e hlokometse batho ba 21 ba nang le li-cholesterol tse ngata ba jang 18-20% ea kakaretso ea likhalori tsa bona tsa letsatsi le letsatsi tse tsoang ho makotomane. Liphetho li bonts'itse hore li-cholesterol, triglycerides le li-cholesterol tse mpe tsa LDL li fokotsehile ().

Barupeluoa le bona ba bile le ntlafatso ea methapo ea bophelo bo botle ba 'mele le matšoao a ho ruruha maling.

Ho feta moo, tlhahlobo ea lithuto tse robong tse kenyeletsang batho ba fetang 400 le tsona li fokolitse LDL e mpe le li-cholesterol kaofela ho ba jeleng makotomane, ha cholesterol e ntle ea HDL le triglycerides li lula li sa fetohe ().

Liphuputso tse ling li bonts'itse litlamorao tse tšoanang ho bophelo ba pelo, mme liphetho li bonts'a maemo a tlase a mafura a mali le maemo a eketsehileng a vithamine E (,,,).

Ho feta moo, lihlahisoa tse phahameng tsa mafura a li-acid, fiber ea lijo, li-antioxidants, potasiamo le magnesium makotong a linotši li bonahala li thusa ho tiisa khatello ea mali ().

Ka kakaretso, ho ja ligrama tse 29 ho isa ho tse 69 tsa makotomane ka letsatsi ho 'nile ha amahanngoa le ntlafatso ea likarolo tsa bophelo bo botle ba pelo ().

Kakaretso Mahe a linate a ka eketsa matla a oxidative le ho fokotsa lipid lipid, tse ka thusang ho fokotsa kotsi ea lefu la pelo. Li bonahala hape li thusa ho tsitsisa khatello ea mali.

4. Ho Amahanngoa le Litekanyetso Tse Tlaase Tsa Kankere

Motsoako o phahameng oa makotomane oa li-antioxidant, livithamini le liminerale li ka ba fa thepa e khahlanong le mofets'e.

Har'a linate tse ling tse kang li-pecans le li-pistachio, makotomane a na le sehlopha se phahameng ka ho fetisisa sa antioxidant se tsejoang e le proanthocyanidins ().

Liphuputso tse ling tsa "test-tube" le liphoofolo li bonts'itse hore proanthocyanidins e ka thusa ho thibela le ho alafa mefuta e meng ea mofets'e. Ho nahanoa hore li sireletsa khahlanong le khatello ea mali (,).

Ntle le moo, makotomane a na le vithamine E e ngata, antioxidant e 'ngoe e matla e bonts'itseng ts'ireletso e ka bang teng khahlano le tšenyo ea sele e ka bakang kapa ea khothaletsa mofetše ().

Ka mokhoa o ts'oanang, makotomane a fana ka 87% ea RDI bakeng sa manganese ka hora e le 'ngoe e sebeletsang (1).

Manganese e bontšitse ho thusa mesebetsi ea li-enzyme tse khethehileng tse ka fokotsang tšenyo ea oxidative le ho fokotsa kotsi ea mofets'e (,).

Liphuputso tse 'maloa tsa li-tube-test li bonts'itse hore ho ntša hazelnut ho ka ba molemo kalafong ea mofetše oa popelo, sebete, letsoele le mala (,).

Ntle le moo, thuto ea liphoofolo e sebelisang sehlahisoa se entsoeng ka letlalo la hazelnut e hlahisitse kotsi e fokotsehileng ea mofetše oa colon kamora nako ea thuto ea libeke tse robeli ().

Kaha liphuputso tse ngata tse batlisisang melemo ea makotomane khahlano le nts'etsopele ea mofets'e li entsoe ka methapo ea liteko le liphoofolo, lithuto tse ling lia hlokahala bathong.

Kakaretso Khokahano e phahameng ea metsoako ea antioxidant, vithamine E le mankanese ka makotong e ka thusa ho fokotsa kotsi ea mofetše o itseng, leha ho hlokahala lipatlisiso tse ling.

5. Na e ka fokotsa ho ruruha

Li-hazelnuts li hokahantsoe le li-marker tse fokotsang tsa ho ruruha, ka lebaka la phepelo ea tsona e phahameng ea mafura a phetseng hantle.

Phuputso e 'ngoe e fuputse hore na ho ja makotomane ho amme joang matšoao a ho ruruha, joalo ka protheine e nang le kutlo e phahameng ea C-e sebetsang, ho batho ba 21 ba nang le li-cholesterol tse ngata.

Barupeluoa ba ile ba fokotsoa haholo ke ho ruruha kamora libeke tse 'ne tsa ho ja lijo tseo makotomane a neng a ikarabella ho 18-20% ea palo ea bona ea khalori ().

Ho feta moo, ho ja ligrama tse 60 tsa makotomane letsatsi le leng le le leng bakeng sa libeke tse 12 ho thusitse ho fokotsa matšoao a ho ruruha ho batho ba nonneng haholo le ba nonneng ().

Phuputso e 'ngoe e hlahlobile hore na ho ja makotomane ho amme ho ruruha joang. E bontšitse hore ho ja ligrama tse 40 tsa makotomane ho ka fokotsa karabelo ea ho ruruha ho batho ba phetseng hantle ().

Ka mokhoa o ts'oanang, batho ba 50 ba nang le ts'oaetso ea ts'oaetso ba ile ba fokotseha ke ho ruruha kamora ho ja ligrama tse 30 tsa motsoako oa linate tse tala - ligrama tse 15 tsa walnuts, 7.5 grm lialmonde le 7.5 grm makotomane - libeke tse 12, ha li bapisoa le sehlopha sa taolo ().

Leha ho le joalo, lithuto tse ngata li phethela hore ho ja makotomane a le mong ha hoa lekana. Bakeng sa ho fokotsa ho ruruha, ho bohlokoa hape ho latela lijo tse laoloang ke khalori ().

Kakaretso Mahe a linate a ka thusa ho thibela le ho fokotsa ho ruruha ka lebaka la ho ba le mafura a mangata a phetseng hantle. Leha ho le joalo, lintlha tse ling le tsona li bohlokoa.

6. E kanna ea Thusa Litekanyetso tsa Tsoekere ea Mali

Linate, joalo ka lialmonde le walnuts, li bontšitsoe ho thusa ho fokotsa maemo a tsoekere ea mali (,,).

Le ha e se ngata, ho na le lipatlisiso tsa hore makotomane a ka thusa ho fokotsa maemo a tsoekere maling.

Phuputso e 'ngoe e hlahlobile phello ea makotomane ha a itima lijo maemong a tsoekere maling ho batho ba 48 ba nang le lefu la tsoekere la mofuta oa 2. Hoo e ka bang halofo e ja makotomane e le seneke, ha a mang a sebetsa joalo ka sehlopha sa taolo.

Kamora libeke tse robeli, sehlopha sa hazelnut ha sea ka sa fokotseha haholo ha ho itingoe lijo tse nang le tsoekere maling ().

Leha ho le joalo, phuputso e 'ngoe e fane ka motsoako oa ligrama tse 30 tsa linate tse tsoakiloeng - ligrama tse 15 tsa walnuts, 7.5 grm lialmonde le 7.5 gram makotomane - ho batho ba 50 ba nang le lefu la ts'oaetso.

Kamora libeke tse 12, liphetho li bontšitse phokotso e kholo ea ho itima lijo ka insulin ().

Ho feta moo, asiti ea oleic, e leng asiti e ka sehloohong ea mafura a makotomane, e bonts'itsoe hore e na le litlamorao tse ntle ho kutlo ea insulin (,).

Phuputso ea likhoeli tse peli e bonts'itse hore lijo tse nang le asiti ea oleic li fokolitse ho itima lijo tsoekere ea mali le maemo a insulin, ha e ntse e eketsa kutloisiso ea insulin, ho batho ba 11 ba nang le lefu la tsoekere la mofuta oa 2 ().

Ho bonahala eka lijo tse nang le linate tse ngata, ho kenyelletsa le makotomane, li ka thusa ho theola tsoekere ea mali le ho eketsa kutloisiso ea insulin.

Kakaretso

Manate a na le metsoako e 'maloa e ka thusang ho theola tsoekere maling. Leha ho le joalo, bopaki bo na le moeli mme melemo ea bona e ka bang teng e hloka ho ithutoa ho ea pele.

7. Ho bonolo ho e eketsa lijong tsa hau

Linate tsa linate li ka kenyelletsoa lijong e le seneke se phetseng hantle kapa e le sesebelisoa lijana tse ngata.

U ka li reka le ho li thabela li le tala, li halikiloe, li felile, li tšetsoe mobu kapa fatše. Ho khahlisang ke hore ho bonahala eka batho ba khetha lisela tse halikiloeng le makotomane a felletseng ho fapana le a fatše ().

Ha li-antioxidants tse ngata li le letlalong, mefuta e meng ea diresepe e hloka hore u tlose letlalo. Sena se ka etsoa ka ho baka lithollo ka ontong nako e ka etsang metsotso e 10, e leng ho etsang hore matlalo a be bonolo ho ebola.

Makotomane a ebotsoeng a ka siloa ho etsa phofo bakeng sa ho baka kapa ho etsa botoro ea makotomane, ho hasana ho nang le phepo.

Ho feta moo, makotomane a ka tlotsoa le chokolete kapa linoko, joalo ka sinamone kapa cayenne, bakeng sa pheko e monate kapa e nokiloeng ka linoko.

Ba boetse ba etsa tlatsetso e ntle ho mahobe kapa ho tlotsa litlolo tsa leqhoa le li-dessert tse ling.

Kakaretso Manate a ka fumanoa a felletse, a sehiloe, a le fatše, a le tala kapa a halikiloe. Hangata li jeoa e le seneke kapa li eketsoa linthong tse besitsoeng le lijaneng tse ling. Ho molemo ho li ja le letlalo.

Ntlha ea Bohlokoa

Manate a tletse limatlafatsi, ho kenyeletsoa livithamini, liminerale, metsoako ea antioxidant le mafura a phetseng hantle.

Ba kanna ba ba le melemo ea bophelo bo botle, ho kenyelletsa ho thusa ho fokotsa maemo a mafura a mali, ho laola khatello ea mali, ho fokotsa ho ruruha le ho ntlafatsa maemo a tsoekere maling, hara ba bang.

Ka lehlakoreng le leng, joalo ka linate tse ling, makotomane a ka baka tšoaetso ho batho ba bang ().

Ka kakaretso, makotomane ke mohloli o motle ebile o monate oa limatlafatsi o ka kenyelletsoang habonolo lijong tsa hau.