Na matokomane a loketse ho theola boima ba 'mele?

Litaba

• Kamoo linate li amang boima ba 'mele kateng
• Boloka u tletse
• E tletse mafura a phetseng hantle
• Ho ja lik'halori tse tlase
• Tseo u lokelang ho li khetha
• Ntlha ea bohlokoa

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.

Linate ke e 'ngoe ea limela tse tummeng ka ho fetisisa lefatšeng. Li sebelisoa ka bongata e le seneke se phelisang hantle kapa sopho e tsoekere 'me hangata li fumanoa khaontareng ea bareng efe kapa efe.

Li hlaha ka mefuta e mengata, e kang e tala, e halikiloeng, e phehiloeng, e letsoai, e nang le tatso kapa e sa hlaka. Le hoja linate li tsejoa ka liprotheine tse ngata le mafura, u ka 'na ua ipotsa hore na li ka u thusa ho theola boima ba' mele.

Sengoliloeng sena se u joetsa hore na linate li ntle bakeng sa ho theola boima ba 'mele.

Kamoo linate li amang boima ba 'mele kateng

Linate li ka u thusa ho theola boima ba 'mele ka litsela tse ngata. Ebile, liphuputso tse ngata tsa ho shebisisa li bontšitse hore ho ja matokomane ho amana le boima bo botle. Hape, li hokahantsoe le litefiso tse tlase tsa botenya (,,).

Boloka u tletse

Ho fapana le lijo tse ling tse bobebe tse nang le li-carb tse bonolo, matokomane a na le mafura a phetseng hantle, liprotheine le fiber, tse nkang nako e teletsana ho sila ().

Phuputso e 'ngoe e nyane ho bankakarolo ba 15 e fumane hore ho eketsa matonkomane kaofela kapa botoro ea matonkomane lijong tsa hoseng ho lebisitse ho tlatseng ho eketsehileng le maemong a tsitsitseng a tsoekere ea mali ().

Li-carbohydrate tse bonolo li kenella ka potlako maling ebe li lebisa ho spike e potlakileng ea tsoekere ea mali e lateloang ke lerotholi le potlakileng. Sena se ka etsa hore u ikutloe u lapile nakoana kamora ho ja ().

Ka lehlakoreng le leng, matokomane a thuloa butle ebe a lula ka mpeng nako e telele. Sena se u thusa hore u ikutloe u khotsofetse ebile u khotsofetse, ho u lumella ho nka nako e teletsana lipakeng tsa lijo (,).

Qetellong, matokomane a hloka ho hlafunoa haholoanyane, e leng se u lumellang ho ja lijo tsa hao butle haholo. Ka lebaka leo, sena se fa 'mele oa hau nako ea ho romella matšoao a botlalo a ka u thibelang ho ja ho tlōla (()).

E tletse mafura a phetseng hantle

Linate li na le mafura a phetseng hantle a tsejoang e le monounsaturated fatty acids (MUFAs) le polyunsaturated fatty acids (PUFAs).

Lijo tse nang le mafura a mangata li amahanngoa le ho fokotsa ho ruruha, botenya le maemo a sa foleng, joalo ka lefu la pelo le lefu la tsoekere (,).

Ho feta moo, tšebeliso ea linate e amahanngoa le kotsi e tlase ea ho nona boima ba nako e telele. Bafuputsi ba bang ba nahana hore mafura a mangata a sa khotsofatsoang a linate a ka ntlafatsa bokhoni ba 'mele ba ho sebelisa mafura a bolokiloeng e le matla. Leha ho le joalo, lipatlisiso tse ling lia hlokahala ().

Ho ja lik'halori tse tlase

Le hoja linate li na le lik'hilojule tse ngata, u ka 'na ua se ke ua amohela lik'halori tsohle tseo li u fang tsona.

Ha u ja matokomane, meno a hau a ke ke a li arola hore e be boholo bo lekaneng bakeng sa ts'ilo e felletseng, ho bolelang hore o kanna oa monya likhalori tse fokolang ha tse ling li ntšitsoe ka litšila (,,,).

Phuputsong e entsoeng ho banna ba 63, bankakarolo ba jele linate, pere ea matokomane, oli ea matokomane, kapa phofo ea matokomane. Kamora ho bapisa lisampole tsa setuloana, ba jang matokomane a felletseng ba ne ba na le mafura a mangata haholo setulong sa bona, ho bonts'a ho monya tlase ha likhalori ().

Leha ho le joalo, sena ha se bolele hore u lokela ho fetella. Ho ja lijo tse nang le lik'halori tse ngata, joalo ka matonkomane, ho ntse ho ka lebisa ho chelete e setseng mme qetellong ea u sitisa ho theola boima ba 'mele.

Mohlala, senoelo sa 1/4-senoelo (146-gram) se na le likhalori tse 207. Le ha ho ka kenoa feela 50-75% ea likhalori, sena e ntse e le likhalori tse 104-155 ().

Ka hona, ho ntse ho le bohlokoa ho ela hloko boholo ba likarolo ho thibela likhalori ho eketsa. Ho molemo ho khomarela li-handful tse peli ho isa ho tse peli ha u sebeletsa ho tloha ha li le bonolo ho li ja.

Lipatlisiso li bontšitse hore ho ja matokomane ho ka u thusa ho laola boima ba 'mele oa hao hantle. Linate li na le fiber, protheine le mafura a phetseng hantle, a ka u thusang hore u ikutloe u khotsofetse hape u u thibele ho ja ho tlōla.

Tseo u lokelang ho li khetha

Kamehla ho molemo ho khetha linate tse sa khahlisoang tse sa sebetsoang haholo ebile ha li na letsoai kapa litlatsetso tse ling. Qoba makotomane a tsoekere, a nang le lintho tse koahelang tsoekere le ho fana ka likhalori tse ling.

Bakeng sa fiber e eketsehileng le li-antioxidants, natefeloa ke matokomane a nang le matlalo. Faeba e eketsehileng e ka thusa ho eketsa botlalo.

Linate tse phehiloeng li na le lik'hilojule tse fokolang ho feta linate tse tala kapa tse halikiloeng, tse nang le lik'hilojule tse ka bang 116 ka senoelo sa 1/4 (ligrama tse 146), ha li bapisoa le lik'hilojule tse 207 le 214 tsa linate tse tala le tse halikiloeng, ka ho latellana (,,).

Leha ho le joalo, matokomane a phehiloeng a na le mafura a ka tlase ho 50% ho feta matokomane a tala le a halikiloeng, ho bolelang hore a kanna a se ke a ba le tlatsetso e tšoanang. Ka hona, khetha mofuta oo u o ratang haholo 'me u hopole boholo ba likabelo tsa hau kamehla (,,).

Khetha linate tse sa senoloang, kaha li nka nako e teletsana ho bula, tse ka thibelang ho ja ntle ho kelello 'me, qetellong, tsa u thusa ho laola boholo ba karolo ea hau le khalori eo u e jang.

Le hoja botoro ea matokomane e ka ba khetho e nepahetseng, khomarela botoro ea tlhaho ea matokomane e se nang letsoai le tlatsitsoeng, lioli tse entsoeng kapa lisebelisoa tse ling.

Linate tse tala, tse halikiloeng le tse phehiloeng ke likhetho tse ntle haholo joaloka seneke se phetseng hantle. Etsa bonnete ba hore u khetha linate tse se nang letsoai le tatso e eketsehileng, 'me u lule u hopola boholo ba likarolo tsa hau.

Ntlha ea bohlokoa

Linate li tletse phepo e nepahetseng 'me li etsa bohobe bo bobebe.

Li tletse fiber, protheine le mafura a phetseng hantle, a ka thusang ho laola boima ba 'mele ka ho u boloka u tletse nako e telele.

Bakeng sa litholoana tse ntle, khetha linate tse tala, tse halikiloeng kapa tse phehiloeng ntle le letsoai le tatso, 'me u hopole boholo ba ts'ebeletso ea hau.

Linate ke mokhoa o motle haholo ho feta likhalori tse ling tse phahameng le ho ja lijo tse bobebe ho u thusa ka lipheo tsa hau tsa boima ba 'mele.

Reka linate tsa marang-rang tse sa tšeloang letsoai inthaneteng.