Linaoa tse 9 tse ruileng ka ho fetisisa tseo u ka li jang

Litaba

• 1. Lichikele
• 2. Leleme
• 3. Lierekisi
• 4. Linaoa tsa Liphio
• 5. Linaoa tse ntšo
• 6. Linaoa tsa Soya
• 7. Linaoa tsa Pinto
• 8. Linaoa tsa Sesole sa Metsing
• 9. Matonkomane
• Ntlha ea Bohlokoa

Linaoa le linaoa ke litholoana kapa peo ea lelapa la limela tse bitsoang Fabaceae. Li jeoa hangata lefats'eng ka bophara mme ke mohloli o enneng oa fiber le livithamini tsa B.

Li boetse li nkela nama sebaka e le mohloli oa liprotheine tsa meroho.

Linaoa le linaoa li na le melemo e 'maloa ea bophelo bo botle, ho kenyelletsa le ho fokotsa k'holeseterole, ho fokotsa maemo a tsoekere ea mali le ho eketsa libaktheria tse phetseng hantle.

Mona linaoa tse robong tse phetseng hantle ka ho fetisisa le linaoa tseo u ka li jang, le hore na hobaneng li u loketse.

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

1. Lichikele

Li-chickpeas tse tsejoang hape e le linaoa tsa garbanzo, ke mohloli o moholo oa fiber le protheine.

Boithuto bo bongata ba mahlale bo bontšitse hore linaoa le linaoa tse kang "chickpeas" li ka thusa ho fokotsa boima ba 'mele, lisosa tsa kotsi tsa lefu la pelo ebile li ka ba kotsi le mofetše, haholo ha li nka sebaka sa nama e khubelu lijong (,,,,).

Senoelo se le seng (164 grams) sa li-chickpea tse phehiloeng se na le hoo e ka bang (6):

• Lik'halori: 269
• Liprotheine: 14.5 dikgerama
• Faeba: Ligrama tse 12,5
• Folate (vithamine B9): 71% ea RDI
• Manganese: 84% ea RDI
• Koporo: 29% ea RDI
• Tšepe: 26% ea RDI

Chickpeas li thusa haholo ho fokotsa tsoekere maling le ho eketsa kutlo ea insulin ha e bapisoa le lijo tse ling tse nang le carb e phahameng ().

Phuputsong ea basali ba 19, ba jang lijo tse nang le li-ounces tse 50 (50 grams) tsa li-chickpeas ba ne ba theola tsoekere ea mali le insulin maemong a tlase ho feta ba jang bohobe bo bosoeu bo lekanang kapa lijo tse ling tse nang le koro ().

Ka mokhoa o ts'oanang, phuputso e 'ngoe ea batho ba 45 e bontšitse hore ho ja li-ounise tse 26 (ligrama tse 728) tsa li-chickpeas ka beke bakeng sa libeke tse 12 ho theotse haholo maemo a insulin ().

Ho ja li-chickpeas ho ka ntlafatsa maemo a k'holeseterole ea mali.

Liphuputso tse 'maloa li bontšitse hore li-chickpeas li ka fokotsa li-cholesterol ka kakaretso le "bad" low-density-lipoprotein (LDL) cholesterol, e leng lisosa tsa kotsi tsa lefu la pelo (,).

Mala a hao le libaktheria tse molemo tse ho eona li bapala karolo ea bohlokoa likarolong tse ngata tsa bophelo bo botle ba hau, ka hona ho ja lijo tse nang le fiber e nang le botsoalle ho molemo haholo.

Liphuputso tse 'maloa li bontšitse hore lijo tse nang le li-chickpeas li ka thusa ho ntlafatsa tšebetso ea mala le ho fokotsa palo ea libaktheria tse mpe ka maleng (,).

Fumana khetho ea li-chickpeas inthaneteng.

KakaretsoChickpeas ke mohloli o moholo oa fiber le folate, hape li na le lik'hilojule tse tlase. Li ka thusa ho fokotsa tsoekere maling, ho fokotsa k'holeseterole ea mali le ho ntlafatsa bophelo bo botle ba 'mele.

2. Leleme

Lentile ke mohloli o moholo oa protheine ea batho ba sa jeng nama 'me e ka ba litlatsetso tse ntle ho sopho le sechu. Ba kanna ba ba le melemo e mengata ea bophelo bo botle (14).

Senoelo se le seng (198 dikgerama) sa lensisi tse phehiloeng se na le hoo e ka bang (15):

• Lik'halori: 230
• Liprotheine: Ligrama tsa 17.9
• Faeba: 15.6 dikgerama
• Folate (vithamine B9): 90% ea RDI
• Manganese: 49% ea RDI
• Koporo: 29% ea RDI
• Thiamine (vithamine B1): 22% ea RDI

Joaloka li-chickpeas, lensisi li ka thusa ho fokotsa tsoekere maling ha li bapisoa le lijo tse ling.

Phuputsong ea banna ba 24, ba fuoeng sopho ea pasta le tamati e nang le lentile ba jele tlase haholo nakong ea lijo mme ba na le tsoekere e tlase maling ho feta ba jang sejo se le seng ntle le lensisi ().

Phuputso e 'ngoe ea batho ba fetang 3,000 e fumane hore ba nang le lensisi tse ngata ka ho fetesisa le linaoa tse ling ba na le lipalo tse tlase tsa lefu la tsoekere ().

Melemo ena e ka bakoa ke litlamorao tsa lensisi ka mpeng.

Boithuto bo bong bo bontšitse hore lensisi li thusa 'mele ho ntlafatsa bophelo ba' mele le ho fokotsa sekhahla seo mpa e tsoang ka sona, se ka thusang ho sila le ho thibela li-spikes tsoekere ea mali (,).

Qetellong, limela tsa lensisi li ka thusa bophelo bo botle ba pelo ka ho fokotsa "cholesterol" e "mpe" le ho eketsa "cholesterol" ea HDL "e ntle".

Reka lentile inthaneteng.

KakaretsoLedeile ke mohloli o moholo oa protheine ea batho ba sa jeng nama 'me li ka fokotsa maemo a tsoekere maling ha li bapisoa le lijo tse ling tse nang le lik'habohaedreite tse ngata.

3. Lierekisi

Lierekisi le tsona ke mofuta oa linaoa, 'me ho na le mefuta e fapaneng.

Senoelo se le seng (ligrama tse 160) tsa lierekisi tse phehiloeng se na le (21):

• Lik'halori: 125
• Liprotheine: 8.2 dikgerama
• Faeba: Ligrama tse 8,8
• Folate (vithamine B9): 24% ea RDI
• Manganese: 22% ea RDI
• Vithamine K: 48% ea RDI
• Thiamine (vithamine B1): 30% ea RDI

Joalo ka linaoa tse ling tse ngata, lierekisi ke mohloli o moholo oa fiber le protheine. Liphuputso tse ngata li bontšitse faeba le protheine ea pea, e ka sebelisoang e le litlatsetso, ho ba le melemo e 'maloa ea bophelo bo botle.

Phuputso e 'ngoe ea batho ba 23 ba neng ba le batenya haholo mme ba na le k'holeseterole e phahameng ba fumane hore ho ja ligrama tse 50 tsa phofo ea pea ka letsatsi matsatsi a 28 ho fokolitse haholo ts'oaetso ea insulin le mafura a mpeng, ha a bapisoa le phofo ea koro ().

Phofo ea pea le pea fiber li bontšitse melemo e ts'oanang lithutong tse ling ka ho fokotsa keketseho ea insulin le tsoekere maling kamora ho ja, ho fokotsa triglycerides ea mali le maikutlo a ntseng a eketseha a botlalo (,,).

Hobane fiber e fepa libaktheria tse phetseng hantle ka maleng a hao, fiber ea pea e ka ntlafatsa mmele oa hau. Phuputso e 'ngoe e bontšitse hore e ka eketsa setuloana ho batho ba tsofetseng mme ea fokotsa ts'ebeliso ea bona ea litlatsetso ().

E kanna ea thusa hape kholo ea libaktheria tse phetseng hantle ka maleng, joalo ka Lactobacilli le Bifidobacteria. Libaktheria tsena li hlahisa li-fatty chain fatty, tse thusang ho khothaletsa bophelo bo botle ba 'mele ().

Reka lierekisi mona.

KakaretsoLierekisi ke mohloli o moholo oa fiber le protheine, e ka thusang ho fokotsa tsoekere ea mali le insulin ho hanyetsa. Pea fiber le protheine li ts'ehetsa mala a phetseng hantle.

4. Linaoa tsa Liphio

Linaoa tsa liphio ke e 'ngoe ea linaoa tse jeoang haholo,' me hangata li jeoa le raese. Ba na le melemo e mengata ea bophelo bo botle.

Senoelo se le seng (ligrama tse 256) tsa linaoa tse phehiloeng tsa liphio se na le (28):

• Lik'halori: 215
• Liprotheine: 13.4 dikgerama
• Faeba: 13.6 dikgerama
• Folate (vithamine B9): 23% ea RDI
• Manganese: 22% ea RDI
• Thiamine (vithamine B1): 20% ea RDI
• Koporo: 17% ea RDI
• Tšepe: 17% ea RDI

Lijo tse nang le faeba e ngata haholo, joalo ka linaoa tsa liphio, li ka thusa ho fokotsa ho monya tsoekere maling ka hona ho fokotsa maemo a tsoekere maling.

Phuputso e 'ngoe ea batho ba 17 ba nang le lefu la tsoekere la mofuta oa 2 ba fumane hore ho ja linaoa tsa liphio le raese ho theotse sekhahla sa tsoekere maling kamora lijo, ha ho bapisoa le raese feela ().

Hammoho le tsoekere e phahameng maling, boima ba 'mele le bona ke sesosa sa kotsi bakeng sa lefu la tsoekere le metabolism, empa linaoa tsa liphio li na le monyetla oa ho fokotsa lisosa tsena tse kotsi.

Phuputso e 'ngoe e bontšitse hore ho ntšoa linaoa tse tšoeu tsa liphio ho ka thusa ho fokotsa boima ba' mele le mafura ().

Banna le basali ba batenya ba mashome a mararo ba nkileng tlatsetso ka matsatsi a 30 ba theotse boima ba boima ba lik'hilograma tse 2.5 le boima ba 'mele le letheka ho feta ba nkileng placebo.

Reka linaoa tsa liphio inthaneteng.

KakaretsoLinaoa tsa liphio li na le fiber e ngata haholo 'me li ka thusa ho fokotsa ho phahama ha tsoekere maling e etsahalang kamora ho ja.

5. Linaoa tse ntšo

Joalo ka linaoa tse ling tse ngata, linaoa tse ntšo ke mohloli o moholo oa fiber, protheine le folate. Ke lijo tse tloaelehileng Amerika Bohareng le Boroa.

Senoelo se le seng (172 grams) sa linaoa tse ntšo tse phehiloeng se na le (31):

• Lik'halori: 227
• Liprotheine: 15.2 dikgerama
• Faeba: Ligrama tse 15
• Folate (vithamine B9): 64% ea RDI
• Manganese: 38% ea RDI
• Magnesium: 30% ea RDI
• Thiamine (vithamine B1): 28% ea RDI
• Tšepe: 20% ea RDI

Linaoa tse ntšo li ka thusa ho fokotsa sekhahla sa tsoekere maling se hlahang kamora ho ja lijo, se ka thusang ho fokotsa kotsi ea lefu la tsoekere le boima ba 'mele ().

Phello ena e ntle ke hobane linaoa tse ntšo li na le index ea glycemic e tlase ha li bapisoa le lijo tse ling tse ngata tse nang le lik'habohaedreite tse ngata. Sena se bolela hore li baka tsoelo e nyane ea tsoekere maling kamora ho ja.

Liphuputso tse 'maloa li bontšitse hore haeba batho ba ja linaoa tse ntšo le raese, linaoa li ka fokotsa keketseho ena ea tsoekere maling ha e bapisoa le ha batho ba ja raese feela. Linaoa tse ntšo le tsona li baka tsoekere e tlase ea mali ho feta bohobe (,).

Reka linaoa tse ntšo inthaneteng.

KakaretsoLinaoa tse ntšo li sebetsa hantle ho fokotsa ho phahama ha tsoekere maling kamora ho ja ha ho bapisoa le lijo tse ling tse nang le carb e ngata, joalo ka raese le bohobe.

6. Linaoa tsa Soya

Hangata linaoa tsa Soya li sebelisoa Asia ka mefuta e fapaneng, ho kenyeletsoa le tofu. Ba na le melemo e mengata e fapaneng ea bophelo bo botle.

Senoelo se le seng (ligrama tse 172) tsa linaoa tsa soya tse phehiloeng se na le (34):

• Lik'halori: 298
• Liprotheine: 28.6 dikgerama
• Faeba: 10.3 dikgerama
• Manganese: 71% ea RDI
• Tšepe: 49% ea RDI
• Phosphorus: 42% ea RDI
• Vithamine K: 41% ea RDI
• Riboflavin (vithamine B2): 29% ea RDI
• Folate (vithamine B9): 23% ea RDI

Ntle le limatlafatsi tsena, linaoa tsa soya li na le li-antioxidants tse ngata tse bitsoang li-isoflavone, tse ikarabellang bakeng sa melemo ea tsona e mengata ea bophelo bo botle.

Ho na le bopaki bo bongata bo bontšang hore ho ja linaoa tsa soya le li-isoflavone tsa tsona ho amana le kotsi e fokotsehileng ea mofets'e.

Leha ho le joalo, bongata ba lithuto tsena ke tsa ho shebella, ho bolelang hore lijo tsa bankakarolo li ne li sa laoloe, ka hona ho ka ba le lintlha tse ling tse amang kotsi ea mofets'e.

Phuputso e kholo e kopantseng liphetho tsa lithuto tse ling tse 21 e fumane hore ho ja linaoa tse ngata haholo ho amana le kotsi e tlase ea 15% ea mala le mefuta e meng ea mofetše oa mala. Li-soya li bonahala li sebetsa haholo ho basali ().

Phuputso e 'ngoe e fumane litholoana tse tšoanang tsa linaoa tsa kankere ea matsoele. Leha ho le joalo, phello ena e ne e le nyane haholo 'me liphetho li ne li sa hlaka ().

Bongata ba melemo ena e kanna ea ba ka lebaka la hore li-isoflavone tsa soya ke li-phytoestrogens. Sena se bolela hore ba ka etsisa phello ea estrogen 'meleng, e atisang ho fokotseha nakong ea ho ilela khoeli.

Phuputso e kholo ea basali ba 403 ba postmenopausal ba fumane hore ho nka li-isoflavone tsa soya ka lilemo tse peli, ntle le calcium le vithamine D, ho fokolitse haholo tahlehelo ea masapo a masapo a hlahang nakong ea ho ilela khoeli ().

Soy protein le soy phytoestrogens le tsona li ka thusa ho fokotsa lisosa tse 'maloa tsa likotsi tsa lefu la pelo, ho kenyeletsoa khatello ea mali le k'holeseterole ea mali (,).

Mona ke khetho ea linaoa tseo u ka li lekang.

KakaretsoLinaoa tsa Soybe le li-antioxidants tseo li nang le tsona li ka thusa ho fokotsa menyetla ea ho ba le mofetše, ho fokotsa lisosa tse ka bakang lefu la pelo le ho fokotsa tahlehelo ea masapo a menopausal.

7. Linaoa tsa Pinto

Linaoa tsa Pinto li atile Mexico. Hangata li jeoa e le linaoa tse felletseng, kapa li sililoe ebile li halikiloe.

Senoelo se le seng (ligrama tse 171) tsa linaoa tse phehiloeng tse nang le pheko (40):

• Lik'halori: 245
• Liprotheine: 15.4 dikgerama
• Faeba: 15.4 dikgerama
• Folate (vithamine B9): 74% ea RDI
• Manganese: 39% ea RDI
• Koporo: 29% ea RDI
• Thiamine (vithamine B1): 22% ea RDI

Linaoa tsa Pinto li ka thusa ho fokotsa k'holeseterole ea mali.

Phuputso ea batho ba 16 e fumane hore ho ja senoelo sa 1/2 sa linaoa tsa pinto ka letsatsi ka libeke tse robeli ho fokolitse haholo k'holeseterole le "cholesterol" e "mpe" maling ().

Phuputso e 'ngoe e bontšitse hore linaoa tsa pinto li ka fokotsa k'holeseterole ea LDL hape ea eketsa tlhahiso ea propionate, asiti e khuts'oane ea mafura e hlahisoang ke baktheria ea mala. Propionate e ntle bakeng sa bophelo bo botle ba mala ().

Joalo ka linaoa tse ling tse ngata, linaoa tsa pinto le tsona li ka fokotsa ho phahama ha tsoekere maling e etsahalang kamora ho ja lijo ().

Reka linaoa tsa pinto mona.

KakaretsoLinaoa tsa Pinto li ka thusa ho fokotsa k'holeseterole ea mali, tsoekere maling le ho boloka bophelo bo botle ba 'mele. Li ka jeoa li felletse kapa li mashed.

8. Linaoa tsa Sesole sa Metsing

Linaoa tsa Navy, tse tsejoang hape e le linaoa tsa haricot, ke mohloli o moholo oa fiber, livithamini tsa B le liminerale.

Senoelo se le seng (li-gram tsa 182) tsa linaoa tse phehiloeng tsa metsing se na le (43):

• Lik'halori: 255
• Liprotheine: 15.0 dikgerama
• Faeba: 19.1 dikgerama
• Folate (vithamine B9): 64% ea RDI
• Manganese: 48% ea RDI
• Thiamine (vithamine B1): 29% ea RDI
• Magnesium: 24% ea RDI
• Tšepe: 24% ea RDI

Linaoa tsa Navy li bonahala li thusa ho fokotsa matšoao a ts'oaetso ea metabolism, mohlomong ka lebaka la fiber ea tsona e phahameng.

Phuputso e khahlisang ea bana ba 38 ba neng ba na le "cholesterol" e sa tloaelehang ea mali ba fumane hore ba jang muffin kapa smoothie e nang le ligrama tse 17,5 tsa phofo ea linaoa letsatsi le leng le le leng ka libeke tse 'ne ba na le li-cholesterol tsa HDL tse phetseng hantle ().

Litholoana tse tšoanang li fumanoe ho batho ba baholo.

Phuputso ho batho ba baholo ba nonneng haholo le ba nonneng haholo e fumane hore ho ja linoelo tse 5 (ligrama tse 910) tsa linaoa tsa navy le limela tse ling tsa mofuta oa beke ka beke ho ne ho sebetsa hantle joalo ka tlhabollo ea phepo bakeng sa ho fokotsa selikalikoe sa thekeng, tsoekere maling le khatello ea mali ().

Liphuputso tse ling tse nyane li fumane litlamorao tse tšoanang tsa melemo ().

Reka linaoa tsa metsing marang-rang.

KakaretsoLinaoa tsa Navy li na le fiber e ngata 'me li ka thusa ho fokotsa lisosa tsa kotsi ea ts'oaetso ea metabolism. Li na le limatlafatsi tse 'maloa tsa bohlokoa.

9. Matonkomane

Ho khahlisang ke hore, matokomane ke linaoa tsa linaoa, tse a khethollang ho mefuta e meng e mengata ea linate.

Linate ke mohloli o motle oa mafura a monounsaturated, mafura a polyunsaturated, protheine le livithamini tsa B.

Senoelo se le seng (73 dikgerama) tsa makotomane se na le hoo e ka bang (47):

• Lik'halori: 427
• Liprotheine: 17.3 dikgerama
• Faeba: 5.9 dikgerama
• Mafura a khotsofatsang: 5 dikgerama
• Manganese: 76% ea RDI
• Niacin: 50% ea RDI
• Magnesium: 32% ea RDI
• Folate (vithamine B9): 27% ea RDI
• Vithamine E: 25% ea RDI
• Thiamine (vithamine B1): 22% ea RDI

Ka lebaka la bongata ba mafura a monounsaturated, matokomane a ka ba le melemo e mengata ea bophelo bo botle haeba a ka nkela likarolo tse ling tsa lijo sebaka.

Liphuputso tse 'maloa tse kholo tsa ho shebisisa li fumane hore ho ja matonkomane ho amahanngoa le kotsi e tlase ea lefu ka mabaka a mangata a fapaneng, ho kenyeletsoa lefu la pelo, setorouku, mofetše le lefu la tsoekere ().

Ho khahlisang ke hore, botoro ea matokomane ha e bonahale e na le litlamorao tse tšoanang tsa molemo ().

Leha ho le joalo, lithuto tsena ke tsa ho shebella feela, ho bolelang hore li ke ke tsa paka hore ho ja matokomane ho hlile ho baka phokotso ea likotsi tsena.

Liphuputso tse ling li hlahlobile phello ea ho ja linate ka "cholesterol" ea mali (,,).

Phuputso e 'ngoe ho basali ba neng ba e-na le k'holeseterole e ngata maling e fumane hore ba jang linate e le karolo ea lijo tse mafura a fokolang ka likhoeli tse tšeletseng ba na le "cholesterol" e fokolang ka ho felletseng le "cholesterol" e "mpe" ho feta ba nang le phepo e tloaelehileng ea mafura ().

Leha ho le joalo, haeba u na le letsoai le nang le letsoai, ikemisetse linate tse sa tšeloang letsoai ka mefuta e letsoai.

Fumana linate inthaneteng.

Kakaretso Haele hantle matonkomane ke peo ea palesa. Li na le mafura a mangata a phetseng hantle a monounsaturated mme a ka ba molemo bakeng sa bophelo bo botle ba pelo.

Ntlha ea Bohlokoa

Linaoa le linaoa ke tse ling tsa lijo tse sa nkeloang hantle lefatšeng.

Ke mehloli e metle ea fiber, liprotheine, livithamini tsa B le livithamine le liminerale tse ling tsa bohlokoa.

Ho na le bopaki bo botle ba hore li ka thusa ho fokotsa tsoekere maling, ho ntlafatsa maemo a k'holeseterole le ho thusa ho boloka mala a phetse hantle.

Eseng hoo feela, empa ho ja linaoa le linaoa tse ngata e le mohloli oa protheine ho fapana le nama ho boetse ho boloka tikoloho.

Li kenye ho sopho, sechu le lisalate, kapa u li je u le mong bakeng sa lijo tsa batho ba sa jeng nama tse nang le phepo.