Melemo e 5 e makatsang ea li-chestnut tsa metsi (le kamoo u ka li sebelisang)

Litaba

• 1. E na le phepo e ntle empa e na le likhalori tse tlase
• 2. E na le bongata bo phahameng ba li-antioxidants tse loantšang mafu
• 3. Ho ka thusa ho theola khatello ea mali le ho fokotsa likotsi tsa lefu la pelo
• 4. ntšetsa pele ho theola boima ba 'mele ka ho u boloka u phetse hantle nako e telele ka likhalori tse fokolang
• 5. Na e ka fokotsa kotsi ea khatello ea maikutlo le ho thusa ho loants'a kholo ea mofets'e
• Mokhoa oa ho Sebelisa Chestnuts ea Metsi
• Ntlha ea Bohlokoa

Leha e bitsoa chestnuts, li-chestnut tsa metsi ha se linate ho hang. Ke meroho ea methapo ea metsing e melang likhohlong, matamong, masimong a paddy le matšeng a sa tebang (1).

Li-chestnut tsa metsi li hlaha Asia Boroa-bochabela ho Asia, Boroa ho China, Taiwan, Australia, Afrika le lihlekehleke tse ngata maoatleng a India le Pacific.

Li kotuloa ha corm, kapa tleloubu, e fetola mmala o mosootho bo lefifi.

Li na le nama e bosootho bo bosoeu e ka natefeloang kapa e phehiloe, 'me ke tlatsetso e tloaelehileng lijong tsa Asia tse kang li-fries, chop suey, curries le lisalate.

Leha ho le joalo, li-chestnut tsa metsi (Eleocharis dulcis) ha ea lokela ho ferekanngoa le maqhubu a metsi (Batala ba Trapa), tse atisang ho bitsoa li-chestnut tsa metsi. Li-caltrops tsa metsi li bōpehile joaloka bo-'mankhane kapa lihlooho tsa nare 'me li latsoeha joaloka li-yam kapa litapole.

Li-chestnut tsa metsi li na le ts'ebeliso e ngata mme li hokahane le melemo e 'maloa. Mona ke melemo e mehlano e tšehelitsoeng ke mahlale a li-chestnut tsa metsi, hammoho le mehopolo ea ho li ja.

1. E na le phepo e ntle empa e na le likhalori tse tlase

Li-chestnut tsa metsi li tletse limatlafatsi. 3.5-ounce (100-gram) e sebelisang li-chestnut tsa metsi a tala e fana ka ():

• Lik'halori: 97
• Mafura: 0,1 dikgerama
• Li-carb: 23,9 dikgerama
• Faeba: 3 dikgerama
• Liprotheine: 2 dikgerama
• Potasiamo: 17% ea RDI
• Manganese: 17% ea RDI
• Koporo: 16% ea RDI
• Vithamine B6: 16% ea RDI
• Riboflavin: 12% ea RDI

Li-chestnut tsa metsi ke mohloli o moholo oa fiber mme li fana ka 12% ea likhothaletso tsa fiber tsa letsatsi le letsatsi bakeng sa basali le 8% bakeng sa banna.

Patlisiso e bonts'a hore ho ja faeba e ngata ho ka thusa ho khothaletsa mala, ho fokotsa maemo a k'holeseterole ea mali, ho laola maemo a tsoekere ea mali le ho boloka mala a hau a phetse hantle ().

Ntle le moo, likhalori tse ngata tse li-chestnut tsa metsi li tsoa ho carbs.

Leha ho le joalo, ka kakaretso li na le lik'hilojule tse tlase, hobane li-chestnut tsa metsi a tala ke metsi a 74%.

Li-chestnut tsa metsi li na le phepo e ntle 'me li na le fiber e ngata, potasiamo, manganese, koporo, vithamine B6 le riboflavin. Boholo ba lik'halori tsa bona bo tsoa li-carbs.

2. E na le bongata bo phahameng ba li-antioxidants tse loantšang mafu

Li-chestnut tsa metsi li na le li-antioxidants tse ngata.

Antioxidants ke limolek'hule tse thusang ho sireletsa 'mele khahlanong le limolek'hule tse ka bang kotsi tse bitsoang li-radical free. Haeba li-radicals tse sa lefelloeng li bokellana 'meleng, li ka imela tšireletso ea tlhaho ea' mele le ho khothaletsa naha e bitsoang khatello ea oksijene ().

Ka bomalimabe, khatello ea mali e amahanngoa le kotsi e kholo ea mafu a sa foleng, ho kenyelletsa lefu la pelo, lefu la tsoekere la mofuta oa 2 le mefuta e mengata ea mofetše.

Li-chestnut tsa metsi li ruile haholo li-antioxidants ferulic acid, gallocatechin gallate, epicatechin gallate le catechin gallate (, 6).

Liphuputso tsa li-test-tube li bonts'itse hore li-antioxidants ka har'a letlalo le nama ea li-chestnut tsa metsi li ka fokotsa li-radicals tsa mahala tse amehang ho nts'etsopele ea mafu a sa foleng (6,).

Ho khahlisang, li-antioxidants ka har'a li-chestnut tsa metsi, joalo ka asiti ea ferulic, le tsona li thusa ho netefatsa hore nama ea chestnut ea metsi e lula e hlabile ebile e le lerootho, leha e se e phehile ().

Li-chestnut tsa metsi ke mohloli o moholo oa li-antioxidants ferulic acid, gallocatechin gallate, epicatechin gallate le catechin gallate. Li-antioxidants tsena li ka thusa 'mele ho loants'a khatello ea mali, e amanang le mafu a mangata a sa foleng.

3. Ho ka thusa ho theola khatello ea mali le ho fokotsa likotsi tsa lefu la pelo

Lefu la pelo ke sesosa se ka sehloohong sa lefu lefats'eng ka bophara ().

Kotsi ea lefu la pelo e phahama ka mabaka a kotsi a kang khatello e phahameng ea mali, k'holeseterole e phahameng ea mali (LDL cholesterol), stroke le triglycerides e phahameng ea mali ().

Ho khahlisang ke hore li-chestnut tsa metsi li 'nile tsa sebelisoa nalaneng ho alafa lisosa tse kang khatello e phahameng ea mali. Sena se ka etsahala hobane ke mohloli o moholo oa potasiamo.

Liphuputso tse ngata li hokahantse lijo tse nang le potasiamo e ngata le likotsi tse fokotsehileng tsa stroke le khatello e phahameng ea mali - lisosa tse peli tse kotsi tsa lefu la pelo.

Tlhahlobo ea lithuto tse 33 e fumane hore ha batho ba nang le khatello e phahameng ea mali ba sebelisa potasiamo e ngata, khatello ea mali ea systolic (boleng bo holimo) le khatello ea mali ea diastolic (boleng bo tlase) e fokotsoe ke 3.49 mmHg le 1.96 mmHg, ka ho latellana ().

Tlhahlobo e tšoanang e boetse e fumane hore batho ba jang potasiamo e ngata ba na le kotsi e tlase ea 24% ea ho ba le stroke.

Tlhahlobo e 'ngoe ea lithuto tse 11 ho kenyeletsoa le batho ba 247,510 ba fumane hore ba jang potasiamo e kholo ba na le kotsi e tlase ea 21% ea ho otloa ke seterouku le kotsi e fokotsehileng ea lefu la pelo ().

Li-chestnut tsa metsi ke mohloli o moholo oa potasiamo. Lijo tse nang le potasiamo li 'nile tsa amahanngoa le lintho tse kotsi tsa lefu la pelo tse kang khatello e phahameng ea mali le likoti.

4. ntšetsa pele ho theola boima ba 'mele ka ho u boloka u phetse hantle nako e telele ka likhalori tse fokolang

Li-chestnut tsa metsi li khetholloa e le lijo tse nang le molumo o phahameng. Lijo tse nang le molumo o phahameng li na le metsi kapa moea o mongata. Ka bobeli ha li na khalori.

Leha e na le lik'hilojule tse tlase, lijo tse nang le molumo o phahameng li ka thibela tlala ka katleho (,).

Kaha tlala e ka ama bokhoni ba hau ba ho khomarela lijo, ho fepa lijo tse fokolang ho tlatsa lijo tse fanang ka likhalori tse ts'oanang e ka ba leano le atlehang la ho theola boima ba 'mele.

Li-chestnut tsa metsi li entsoe ka 74% ea metsi ().

Haeba u na le tlala, joale ho chencha li-carbs tsa hau bakeng sa li-chestnut tsa metsi ho ka u thusa hore u lule u tletse nako e teletsana ha u ntse u ja likhalori tse fokolang.

Li-chestnut tsa metsi li entsoe ka metsi a 74%, e leng se ba etsang lijo tse nang le molumo o phahameng. Ho latela lijo tse nang le lijo tse nang le molumo o moholo ho ka u thusa ho theola boima ba 'mele, kaha li ka u boloka u le matla ka nako e teletsana ka likhalori tse fokolang.

5. Na e ka fokotsa kotsi ea khatello ea maikutlo le ho thusa ho loants'a kholo ea mofets'e

Li-chestnut tsa metsi li na le maemo a phahameng haholo a antioxidant ferulic acid.

Antioxidant ena e netefatsa hore nama ea li-chestnut tsa metsi e lula e le lerootho, leha e se e phehiloe. Ho feta moo, liphuputso tse 'maloa li hokahantse asiti ea ferulic le kotsi e tlase ea mofetše oa mofetše.

Phuputsong ea "tube-test", bo-rasaense ba fumane hore ho phekola lisele tsa mofetše oa matsoele ka asiti ea ferulic ho thusitse ho hatella kholo ea bona le ho khothaletsa lefu la bona ().

Boithuto bo bong ba "tube-test" bo fumane hore asiti ea ferulic e thusitse ho hatella kholo ea letlalo, qoqotho, lisele tsa mofetše oa masapo (,,,).

Ho ka etsahala hore litlamorao tse khahlano le mofets'e tsa li-chestnut tsa metsi li amana le li-antioxidant tsa tsona.

Lisele tsa mofets'e li itšetleha ka bongata ba li-radicals tsa mahala ho li lumella ho hola le ho hasana. Kaha li-antioxidants li thusa ho fokotsa li-radicals tsa mahala, li ka beha kholo ea lisele tsa mofetše (,).

Seo se boletse, boholo ba lipatlisiso tsa li-chestnut tsa metsi le mofetše li ipapisitse le lithuto tsa li-test-tube. Liphuputso tse ling tse entsoeng ke batho lia hlokahala pele u fana ka likhothaletso.

Nama ea li-chestnut tsa metsi e na le acid e ngata haholo, antioxidant e hokahantsoeng le kotsi e fokotsehileng ea khatello ea mali le mofetše.

Mokhoa oa ho Sebelisa Chestnuts ea Metsi

Li-chestnut tsa metsi ke sejo se tloaelehileng linaheng tsa Asia.

Li na le mekhoa e metle haholo 'me li ka natefeloa li le tala, li phehiloe, li halikiloe, li halikiloe, li kheketsoe kapa li kentsoe.

Mohlala, li-chestnut tsa metsi hangata lia eboloa ebe li a hlaba, lia tšeloa kapa ho halloa lijana tse kang li-fries, li-omelets, chop suey, curries le lisalate, hara tse ling (1).

Li ka natefeloa li le ncha kamora ho hlatsoa le ho ebola, kaha li na le nama e bosootho bo bose, e tsoekere, e kang apole. Ho khahlisang ke hore nama e ntse e tsoela pele ho lula e hlabile le ha e qeta ho belisoa kapa ho halikwa.

Batho ba bang ba khetha ho sebelisa chestnut ea metsi a omisitsoeng le a fatše e le mokhoa o mong oa phofo. Lebaka ke hore li-chestnut tsa metsi li na le starch e ngata, e leng se li etsang hore e be thickener e kholo (1).

Li-chestnut tsa metsi li ka rekoa li le ncha kapa li le makotikoting mabenkeleng a lijo tsa Asia.

Li-chestnut tsa metsi li bonolo haholo ebile li bonolo ho li eketsa lijong tsa hau. Leka li sa tsoa khuoa kapa li phehiloe ka har'a li-fries, lisalate, li-omelets le tse ling.

Ntlha ea Bohlokoa

Li-chestnut tsa metsi ke meroho ea metsing e nang le phepo le e monate.

Ke mohloli o moholo oa li-antioxidants le metsoako e meng e ka thusang ho thibela maloetse a amanang le lilemo, joalo ka lefu la pelo le mofetše.

Li-chestnut tsa metsi le tsona li sebetsa haholo ebile li ka eketsoa lijaneng tse fapaneng.

Leka ho eketsa li-chestnut tsa metsi lijong tsa hau kajeno ho kotula melemo ea bona ea bophelo bo botle.