Hazelnut, Corylus Ke mofuta oa linate tse tsoang sefateng. Hangata e lengoa Turkey, Italy, Spain le Amerika.
HazelnutJoaloka linate tse ling, e na le limatlafatsi tse ngata le liprotheine tse ngata, mafura, livithamine le liminerale.
sehloohong "Hazelnut e molemo bakeng sa eng", "ho na le lik'hilojule tse kae ke makotomane", "melemo ea makotomane ke efe", "ke livithamine life tse nang le makotomane", "likotsi life tsa ho ja makotomane a mangata" ho tla buisanoa ka lihlooho.
Likahare tsa limatlafatsi le boleng ba vithamine ea Hazelnut
makotomane E na le boemo ba bohlokoa ba phepo e nepahetseng. Le hoja e na le lik’hilojule tse ngata, e na le limatlafatsi le mafura a phetseng hantle.
28 grams kapa likotoana tse ka bang 20 Li-carbohydrate, protheine le boleng ba khalori ea makotomane ke ka tsela e latelang:
Likhalori: 176
Kakaretso ea mafura: 17 dikgerama
Liprotheine: 4,2 gram
Lik'habohaedreite: 4.7 dikgerama
Fibre: 2,7 dikgerama
Vithamine E: 21% ea RDI
Thiamine: 12% ea RDI
Magnesium: 12% ea RDI
Koporo: 24% ea RDI
Manganese: 87% ea RDI
HazelnutE na le palo e ntle ea vithamine B6, folate, phosphorus, potasiamo le zinki. Ho phaella moo, ke mohloli o ruileng oa mafura a mono le polyunsaturated le asiti ea oli E na le palo e ntle ea omega 6 le omega 9 fatty acids joalo ka
Hape, tšebeletso ea ligrama tse 28 e fana ka ligrama tse 11.2 tsa fiber ea lijo, e leng 11% ea RDI.
Leha ho le joalo, makotomane a sitisa ho monya ha liminerale tse itseng, tse kang tšepe le zinki. phytic acid E na le.
Melemo ea ho ja makotomane ke afe?
E na le li-antioxidants tse ngata
Hazelnut e fana ka palo e kholo ea li-antioxidants. Li-antioxidants li sireletsa 'mele khatellong ea oxidative.
Khatello ea oxidative e ka senya sebopeho sa lisele mme ea khothaletsa botsofali, mofets'e le lefu la pelo.
HazelnutLi-antioxidants tse ngata ka ho fetisisa li tsejoa e le metsoako ea phenolic. Li 'nile tsa pakoa hore li thusa ho fokotsa k'holeseterole ea mali le ho ruruha. Li boetse li na le molemo bakeng sa bophelo bo botle ba pelo le tšireletso khahlanong le mofetše.
Thutong ea libeke tse 8, ho ja linate le ho se je ha ho bapisoa, linate Ho ja ho tlalehiloe ho fokotsa haholo boemo ba khatello ea oxidative.
E phetse hantle bakeng sa pelo
Hazelnut Ho thoe ho ja ho sireletsa pelo. HazelnutE na le palo e phahameng ea li-antioxidants le mafura a phetseng hantle, e ka eketsa bokhoni ba antioxidant le ho theola k'holeseterole maling.
Thuto ea khoeli e le 'ngoe, 18-20% ea tšebeliso ea letsatsi le letsatsi ea k'holeseterole linateO hlokometse batho ba 21 ba nang le k'holeseterole e phahameng ba jang lijo-thollo. Liphetho li bontšitse hore cholesterol, triglyceride le cholesterol e mpe ea LDL e fokotsehile.
Barupeluoa ba bone ntlafatso ho matšoao a bophelo bo botle ba arterial le ho ruruha maling a bona.
Hape, tlhahlobo ea lithuto tse robong tsa tse fetang 400, athe k'holeseterole e ntle ea HDL le triglycerides li lula li sa fetohe, linate Ba e jeleng ba ile ba bona phokotso ea LDL e mpe le maemo a kakaretso a k'holeseterole.
Liphuputso tse ling li bontšitse liphello tse tšoanang bophelong ba pelo; liphello, maemo a tlaase a mafura a mali le ho eketseha Vithamine E bonts'a maemo.
Hape, linateLintho tse phahameng tsa mafura a acids, fiber ea lijo, li-antioxidants, potasiamo le magnesium tse fumanoang merohong li ka etsa hore khatello ea mali e be e tloaelehileng.
Ka kakaretso, ligrama tse 29 ho isa ho tse 69 ka letsatsi ho ja linate, maemo a ntlafetseng a bophelo bo botle ba pelo.
E fokotsa kotsi ea kankere
HazelnutMetsoako e phahameng ea li-antioxidant, livithamini le liminerale tse ho tsona li li fa thepa ea tsona e khahlanong le mofetše.
Walnut ve li-pistachios har'a linate tse ling tse kang linateE na le khatello e phahameng ka ho fetisisa ea sehlopha sa li-antioxidants tse tsejoang e le proanthocyanidins.
Liphuputso tse ling tsa liteko le liphoofolo li bontšitse hore proanthocyanidin e ka thusa ho thibela le ho alafa mefuta e meng ea mofetše.
Ho nahanoa hore li sireletsa khahlanong le khatello ea oxidative le thepa ea taolo ea enzyme.
Holim'a moo, linate E na le vithamine E e ngata, antioxidant e 'ngoe e matla e fanang ka tšireletso e ka khonehang khahlanong le tšenyo ea lisele e bakang kapa e khothalletsang kankere.
Lithuto tse 'maloa tsa liteko tsa tube ntši ea linatee bontšitse hore e ka ba molemo ho kankere ea popelo, sebete, matsoele le mala.
makotomane Ho hlokahala lithuto tse ling ho batho, kaha lithuto tse ngata tse batlisisang melemo ea eona khahlano le nts'etsopele ea mofets'e li entsoe ka li-tubes tsa liteko le liphoofolong.
E fokotsa ho ruruha
Hazelnutli amahanngoa le matšoao a ho ruruha a fokotsehileng, ka lebaka la mafura a mangata a phetseng hantle.
Phuputso e 'ngoe e ile ea sheba kamoo makotomane a amang matšoao a ho ruruha, a kang high-sensitivity C-reactive protein, ho batho ba 21 ba nang le k'holeseterole e phahameng.
Barupeluoa ba ile ba ba le ho fokotseha ho hoholo ha ho ruruha libeke tse 'nè ka mor'a lijo, moo makotomane a neng a e-na le karolo ea 18-20 lekholong ea kakaretso ea bona ea lik'halori.
Ho feta moo, ligrama tse 12 ka letsatsi bakeng sa libeke tse 60 ho ja linatee thusitse ho fokotsa matšoao a ho ruruha ho batho ba batenya le ba batenya.
E thusa ho leka-lekanya tsoekere ea mali
Ho tlalehoa hore linate tse kang lialmonde le walnuts li thusa ho theola tsoekere ea mali.
Leha e se haholo, makotomane Ho ntse ho etsoa lipatlisiso mabapi le phello ea eona maemong a tsoekere maling.
Thutong e 'ngoe, makotomaneHo ile ha etsoa lipatlisiso ka phello ea ho itima lijo ha tsoekere ea mali ho batho ba 48 ba nang le lefu la tsoekere. hoo e ka bang halofo makotomane jeoa joalo ka seneke ha ba bang ba sebetsa joalo ka sehlopha sa taolo.
Libeke tse robeli hamorao, linate Ha hoa ka ha e-ba le phokotso e khōlō ea ho itima lijo ha tsoekere ea mali sehlopheng.
Leha ho le joalo, phuputso e 'ngoe e ile ea fa batho ba 50 ba nang le metabolic syndrome motsoako oa ligrama tse 30 tsa linate tse tsoakiloeng - ligrama tse 15 tsa walnuts, ligrama tse 7.5 tsa almonde le ligrama tse 7.5 tsa makotomane. Kamora libeke tse 12, liphetho li bonts'itse phokotso e kholo ea maemo a insulin a potlakileng.
Holim'a moo, linate Hoa tsebahala hore oleic acid, acid e ka sehloohong ea mafura, e na le litlamorao tse ntle ho kutloisiso ea insulin.
Phuputso ea likhoeli tse peli e fumane hore lijo tse nang le oleic acid li theola tsoekere e potlakileng ea mali le maemo a insulin ho batho ba 2 ba nang le lefu la tsoekere la mofuta oa 11.
Melemo ea makotomane a boko
Hazelnute lokela ho nkoa e le matla a matla a matlafatsang boko. E tletse ka likarolo tse ka ntlafatsang ts'ebetso ea boko le ts'ebetso ea kelello le ho thusa ho thibela mafu a senyehang hamorao bophelong.
Ka lebaka la maemo a eona a holimo a vithamine E, manganese, thiamine, folate le fatty acids, e liehisa ho theoha ha kelello hape e na le karolo ea bohlokoa thibelong le kalafong ea mafu a kelello a kang Alzheimer's, dementia le Parkinson.
Thiamine e atisa ho bitsoa "vithamine ea methapo" 'me e na le karolo ea ho sebetsa ha methapo 'meleng, e bapala karolo ea bohlokoa mosebetsing oa kelello.
Ke ka lebaka leo khaello ea thiamine e ka senyang boko. Mafura a phahameng a mafura le liprotheine li thusa tsamaiso ea methapo ho loantša khatello ea maikutlo.
E thusa ho matlafatsa mesifa
HazelnutMagnesium, e leng teng letlalong, e phetha karolo ea bohlokoa ho netefatsa hore boemo ba k’halsiamo bo ea le ho tsoa liseleng tsa ’mele ka tsela e phetseng hantle. Ka tsela ena, e thusa mesifa hore e fokotsehe, e thibela ho otlolla ho feteletseng.
Sena le sona se fokotsa tsitsipano ea mesifa le ho thibela mokhathala oa mesifa, ho hlaba, mahlaba le bohloko. Liphuputso li bontša hore tekanyo e ntle ea magnesium e ka thusa ho matlafatsa mesifa.
E ntle bakeng sa ho patoa
E le mohloli o ruileng oa fiber linatee baballang mala. E tlama le mantle, ea e lokolla 'me kahoo e thibela ho patoa.
Molemo bakeng sa bophelo bo botle ba manonyeletso le masapo
Hammoho le calcium, magnesium e bohlokoa bakeng sa bophelo bo botle ba masapo le manonyeletso. Magnesium e eketsehileng e bolokiloeng masapong e thusa ha ho e-na le khaello ea tšohanyetso ea minerale ena.
hape linatediminerale tsa bohlokwa bakeng sa kgolo le matla a masapo mankanese E na le.
E ntlafatsa bophelo bo botle ba tsamaiso ea methapo
Vithamine B6 ke vithamine e hlokahalang bakeng sa ts'ebetso e nepahetseng ea li-amino acid. Li-amino acid li bapala karolo ea taolo ho boloka bophelo bo botle ba tsamaiso ea methapo.
Hoa tsebahala hore khaello ea vithamine B6 e thibela ho qaptjoa ha myelin [methapo e sireletsang methapo e ikarabellang bakeng sa katleho le lebelo la tšusumetso ea motlakase], e hlokahalang bakeng sa ts'ebetso e nepahetseng ea tsamaiso ea methapo.
Vithamine B6 e boetse e bohlokoa bakeng sa tlhahiso e nepahetseng ea li-neurotransmitters tse fapaneng, ho kenyelletsa epinephrine, melatonin, le serotonin.
E tšehetsa ho itšireletsa mafung
HazelnutE na le limatlafatsi tse fapaneng, ho kenyelletsa le liminerale tse kang calcium, potasiamo, manganese le magnesium. Limatlafatsi tsena kaofela lia hlokahala ho boloka phallo ea mali e sa sitisoe 'meleng.
Ha mali a phalla a sa sitisoe ke 'mele, tšireletso ea 'mele ea eketseha. Sena, ka lehlakoreng le leng, se thibela maemo a fapaneng a sa lakatseheng a bophelo bo botle.
E thibela khatello ea maikutlo le khatello ea maikutlo
Hazelnute na le palo e ntle ea alpha-linolenic acid hammoho le omega 3 fatty acids. Hammoho le livithamine tsa B, likarolo tsena li phetha karolo e atlehang ho thibela le ho fokotsa maemo a sa tšoaneng a kelello, ho akarelletsa le matšoenyeho, khatello ea kelello, khatello ea maikutlo esita le schizophrenia.
Lintho tsena li boetse li matlafatsa mohopolo 'me li bapala karolo ea bohlokoa ho kopantseng li-neurotransmitters tse kang serotonin.
Molemo bakeng sa bohloko ba ho ilela khoeli
HazelnutE na le magnesium, vithamine E, calcium le limatlafatsi tse ling. Lintho tsena li tsejoa li na le phello e ntle ho kokobetsa mahlaba.
Melemo ea makotomane nakong ea bokhachane
Phepo e nepahetseng nakong ea bokhachane ke ea bohlokoa ho boloka bophelo bo botle ba 'mè le lesea. HazelnutE na le limatlafatsi tse 'maloa, ho akarelletsa le tšepe le calcium, tse bohlokoa bakeng sa bokhachane bo botle.
Melemo ea Hazelnut bakeng sa Letlalo
E thusa ho lieha ho tsofala
Komiki ea makotomane e kopana le hoo e ka bang 86% ea tlhoko ea letsatsi le letsatsi ea vithamine E. E boetse e na le li-antioxidants tse peli tse matla, vithamine A le vithamine C.
Tšusumetso ea synergistic ea livithamine tsena e thibela ho thehoa ha mela e metle le wrinkles letlalong, ho liehisa ho qala ha matšoao a botsofali.
E boloka letlalo le le mongobo
makotomane Likahare tsa vithamine E li thusa ho kolobisa letlalo. E nolofatsa letlalo 'me e lule e le boreleli.
E sireletsa letlalo ho tloha mahlaseli a kotsi a UV
Oli ea hazelnut e ka sebelisoa letlalong. Sena se tla sebetsa joalo ka setlolo sa tlhaho se sireletsang letsatsi ho se sireletsa liphellong tse senyang tsa mahlaseli a matla a UV.
Kopanya marotholi a seng makae a sesame, avocado, walnut le oli ea hazelnut 'me u sebelise motsoako ona letlalong la hau letsatsi le letsatsi bakeng sa tšireletso ea UV.
E boloka letlalo le phetse hantle ebile le le lecha
e tletse li-antioxidants linatee phetha karolo ea bohlokoa ho etsa hore letlalo le shebahale le phetse hantle. Li-antioxidants li loantša li-radicals tsa mahala tse ka senyang letlalo. E boetse e sireletsa letlalo mofetšeng oa letlalo o bakoang ke mahlaseli a UVA/UVB.
Hammoho le li-antioxidants, li-flavonoids li susumetsa ho tsosolosoa ha lisele tsa letlalo. Sena se tla fana ka letlalo le bonahalang le phetse hantle le le lecha ka ho tlosa lisele tse shoeleng.
Melemo ea Moriri oa Hazelnut
E eketsa bophelo ba moriri o mebala
HazelnutE sebelisoa e le karolo ea tlhaho ea mefuta e sa tšoaneng ea mebala. Li-hazelnuts ha li fane feela ka moriri o motle oa sootho, empa hape li etsa hore 'mala o tšoarelle nako e telele.
E matlafatsa moriri
Oli ea hazelnut E ka sebelisoa kemisong ea letsatsi le letsatsi ea tlhokomelo ea moriri. Sebelisa hanyenyane ho letlalo la hlooho le moriri le ho silila ka metsotso e seng mekae.
E tlohele bosiu 'me ue hlatsoe letsatsing le hlahlamang. Sebelisa shampoo e bonolo. Sena se tla thusa ho matlafatsa moriri ho tloha metso.
Na Hazelnuts e U Fokotsa?
Hazelnut Ke lijo tse sebetsang ho theola boima ba 'mele kaha li thusa ho potlakisa metabolism. Thiamine eo e nang le eona e thusa ho fetola lik’habohaedreite hore e be tsoekere, e leng mohloli oa matla oo ’mele o o sebelisang ho sebetsa.
Thiamine e boetse e phetha karolo ea ho hlahisa lisele tse khubelu tsa mali, tse bohlokoa bakeng sa ho boloka matla.
makotomane Liprotheine, fiber le mafura a mangata li fana ka satiety, e thibelang ho ja ho tlōla le ho u boloka u khotše nako e telele. Tsena ke lintlha tse phethang karolo ea bohlokoa ho theola boima ba 'mele.
Likotsi tsa ho ja makotomane a mangata haholo ke afe?
Hazelnut Ke lijo tse phetseng hantle 'me batho ba bangata ba ka li ja ka mokhoa o sireletsehileng. Leha ho le joalo, e ka baka maikutlo a sa rateheng ho batho ba bang, ho hazelnut allergy e ka hlaha.
Hazelnut Allergy
Hazelnut allergy e ka baka liphetoho tse tebileng, ka linako tse ling tse behang bophelo kotsing. Batho ba hananang le linate tse ling joalo ka linate tsa Brazil, macadamia, nut allergyse sekametseng hofeta.
HazelnutKe lijo tse monate haholo. Ke mang ea sa rateng superfood ee?
