Leha lefats'e le e tseba joalo ka linaoa tsa fava, joalo ka ha re e tseba linaoa tse sephara Ke ntlo ea polokelo ea mefuta e mengata ea livithamini, liminerale, fiber le protheine.
dierekisi le lelapa la linaoa linaoa tse sephara Ke e 'ngoe ea lijo tse jeoang ka ho fetisisa lefatšeng ka lebaka la protheine e ngata.
E na le melemo e tsotehang joalo ka ho ntlafatsa ts'ebetso ea motlakase le ho matlafatsa sesole sa 'mele. Ke limatlafatsi tse bohlokoa ho bakhachane ka lebaka la ho ba le folate e ngata. Re sa bue ka hore e thibela mathata a kelello...
Ke boleng bofe ba phepo ea linaoa tse sephara?
Bean e pharaletseng Ke lijo tse nang le livithamini le liminerale tse ngata. Haholo-holo, liprotheine tsa limela,folate le livithamine le liminerale tse ling. E na le fiber e qhibilihang, e thusang tšilo ea lijo le ho theola k'holeseterole.
Komiki e le 'ngoe (ligrama tse 170) e phehiloe linaoa Likahare tsa phepo ke tse latelang:
khalori ea linaoa tse sephara: lik'hilojule tse 187
Lik'habohaedreite: 33 dikgerama
Mafura: ka tlase ho 1 gram
Liprotheine: 13 gram
Fibre: 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
Potassium: 13% ea DV
Thiamine (vithamine B1) le zinki: 11% ea DV
Ho phaella moo, livithamine tse ling tsohle tsa B, calcium leselenium e fana ka.
Melemo ea Linaoa Tse Sephara ke Efe?
Lefu la Parkinson
Bean e pharaletseng E ruile ka levodopa (L-dopa), eo 'mele o e fetolelang ho neurotransmitter dopamine.
Lefu la Parkinson le baka lefu la lisele tsa boko tse hlahisang dopamine. Sena se fella ka ho thothomela, mathata a ho sebetsa ha 'mele, le bothata ba ho tsamaea. Hangata matšoao ana a phekoloa ka meriana e nang le L-dopa.
Leha ho na le lipatlisiso tse fokolang, khafetsa ja linaoa tse sepharaE sebetsa hantle ho fokotsa matšoao a lefu la Parkinson.
Folate ke limatlafatsi tse tšehetsang khōlo ea lesea ka pōpelong.
Folate e bapala karolo ea bohlokoa ho aheng lisele le litho tsa 'mele.
Bo-'mè ba baimana ba hloka folate e eketsehileng ho fokotsa bokooa ba methapo ea kutlo le mathata a ho hōla ha boko le lesapo la mokokotlo la lesea.
Gram ea 170 linaoa Ha ho nahanoa hore e kopana le 40% ea boleng ba letsatsi le letsatsi bakeng sa folate, merohobakhachane E fumaneha hantle bakeng sa.
Tšenyo e feteletseng ea mahala
Manganese e na le thepa ea antioxidant e tlosang li-radicals tsa mahala 'meleng oa motho.
Li-radicals tsa mahala li baka tšenyo ea lisele, e lebisang ho nts'etsopele ea mofetše le mafu a mang a sa foleng.
Bean e pharaletseng Ho ja lijo tse nang le manganese tse ngata, joalo ka
ho matlafatsa sesole sa mmele
Kamehla ja linaoa tse sepharae matlafatsa sesole sa 'mele. Haholo-holo, e ruile ka metsoako e fanang ka ts'ebetso ea antioxidant.
linaoa tse sephara, antioxidant e matla liseleng tsa mothoglutathioneE eketsa bokhoni ba phofo 'me e na le metsoako e liehang ho tsofala ha lisele.
Melemo ea bophelo bo botle ba masapo
Bean e pharaletseng manganese le Koporo ruileng ka dipehelo tsa Limatlafatsi tsena tse peli li bohlokoa haholo bakeng sa bophelo bo botle ba masapo.
Ka calcium le zinkimankanese le koporo e thibela ho lahleheloa ke masapo ho basali ba hōlileng ba phelang hantle.
Ho hlokahala tšepe ho hlahisa hemoglobin, protheine e nolofalletsang lisele tse khubelu tsa mali ho tsamaisa oksijene ho pholletsa le 'mele. khaello ea tšepe mokhathala, ho tsekela le ho hema ka thata, haholo-holo phokolo ea mali.
Ho na le ntlha eo u lokelang ho e ela hloko mona. Batho ba nang le bothata ba lefutso la khaello ea glucose-6-phosphate dehydrogenase linaoa tse sephara ha ea lokela ho ja. Hobane e ka lebisa bothateng bo fapaneng ba mali bo bitsoang hemolytic anemia.
Bean e pharaletsengHape ho na le limatlafatsi tse ka ntlafatsang bophelo ba pelo.
Ka ho khetheha, e tla phutholoha methapo ea mali le khatello e phahameng ea mali E na le magnesium le potasiamo, tse ka thibelang
Bean e pharaletseng Tšebeliso ea lijo tse ling tse nang le magnesium le potasiamo e ngata, joalo ka magnesium le potasiamo, e theola khatello ea mali le ho ntlafatsa bophelo bo botle ba pelo.
ho fokotsa k'holeseterole
ka likhopo Boholo ba fiber e fumanoang e qhibiliha, ho bolelang hore e thusa ho theola k'holeseterole.
Fiber e qhibilihang e monya metsi ka maleng, e etsa ntho e kang gel ebe e nolofatsa mantle, e khothalletsa ho tsoa mala.
E fana ka matla
Bean e pharaletsengLi-vithamine tsa B li fana ka matla.
Bean e pharaletsengKe mohloli o motle oa tšepe, e hlokahalang hore 'mele o hlahise lisele tse khubelu tsa mali le karolo ea matla ea ATP (adenosine triphosphate).
Khaello ea tšepe e etsa hore u ikutloe u khathetse.
Ho ntlafatsa boleng ba boroko
tryptophan E na le phello ea sedative e fanang ka boroko.
Ho hlobaela ho baka mathata a ho hopola, ho hloka tlhokomelo, khatello ea maikutlo, boima ba 'mele, ho opeloa ke mesifa.
Bean e pharaletsengE bapala karolo ea ho ntlafatsa boleng ba boroko kaha ke mohloli oa tryptophan.
E fokolisa linaoa?
Gram ea 170 lik'hilojule ka linaoa tse sephara ke 187. E fana ka ligrama tse 13 tsa protheine le ligrama tse 9 tsa fiber.
Ba jang liprotheine tse ngata le fiber ba na le maikutlo a eketsehileng a ho khora 'me ba nka lik'hilojule tse fokolang.
Lintlha tsena kaofela li sebetsa ho theola boima ba 'mele.
Likotsi tsa linaoa tse sephara ke life?
Khaello ea vithamine B6:Bean e pharaletsenge ka baka khatello ea maikutlo ha e jeoa ho feta tekano. Sena ke ka lebaka la boteng ba L-dopa, eo le hoja e le molemo ho bophelo bo botle, e ka bakang khaello ea vithamine B6 ha e nkoa ka ho feteletseng.
Tšebelisano ea lithethefatsi: E ka sebelisana le meriana e meng. Ba noang meriana ea ho tepella maikutlo ba lokela ho batla maikutlo a ngaka tabeng ena.
Khaello ea G6PD: Ba nang le khaello ea G6PD linaoa tse sephara ha ea lokela ho ja.
Allergy:linaoa tse sephara, E ka etsa hore batho ba bang ba itšoare hantle.
