Ho na le linate tse ngata tse kang lialmonde, li-cashews, makotomane, pistachios, linate tsa phaene, pistachios, linate tsa Brazil, chestnuts, linate tsa macadamia, walnuts, pecans. Li sebetsa joalo ka ha li le monate. Le hoja kaofela ha tsona li na le likarolo tse fapaneng, melemo ea linate e tloaelehile.
Melemo ea linate
Ka kakaretso ke lijo tse mafura. Li na le protheine e itekanetseng. Li na le limatlafatsi tse ngata tse kang livithamini tsa B, vithamine E, tšepe, zinki, potasiamo, magnesium, liminerale tsa antioxidant le metsoako ea antioxidant. Li na le lik'hilojule tse ngata. Ke lijo tse ka jeoang habonolo ho feta tekano. Ka hona, tšebeliso e feteletseng ha e khothalletsoe.
Linate ke eng?
Linate li nkoa e le litholoana ka mokhoa o nepahetseng. Leha ho le joalo, ha e monate joaloka litholoana ebile e na le mafura a mangata.
E le hore u fihlele litholoana tse ka hare, ho hlokahala ho senya khetla e ka ntle e thata. Ka lehlohonolo ho rona, indasteri ea kajeno, e ileng ea nahana ka ntho e 'ngoe le e' ngoe, e fumane tharollo ea sena hape 'me e tlositse likhetla tsa linate le ho li paka. Linate tseo motho e mong le e mong a ratang ho li ja ke tse latelang;
Almond
Hazelnut
Peanut
li-cashews
Walnut
Pecan
Peanut
Linate tsa phaene
Pistachio
Leha re arola matokomane joalo ka makotomane, ka botekgeniki a sehlopheng sa linaoa.
Li-calories ka linate
Gram ea 100
Khalori
oli
Karbon
metsi
Lif
tsoekere
Protein
sefate sa chestnut
213
2
46
8
11
2
li-cashews
553
44
33
3
6
18
Peanut
557
44
28
10
8
21
Peanut
567
49
16
8
4
26
Almond
575
49
22
12
4
21
Hazelnut
628
61
17
10
4
15
Walnut
654
65
14
7
3
15
linate tsa brazil
656
66
12
8
2
14
Linate tsa phaene
673
68
13
4
4
14
Beke
walnut
691
72
14
10
4
9
macadamia
makotomane
718
76
14
9
5
8
Nuts Phepo Boleng
Linate ke lijo tse nang le phepo e ntle haholo. Boleng ba phepo ea ligrama tse 28 tsa linate tse tsoakiloeng ke tse latelang;
Likhalori: 173
Liprotheine: 5 gram
Mafura: ligrama tse 9, ho kenyelletsa le ligrama tse 16 tsa mafura a monounsaturated
Lik'habohaedreite: 6 dikgerama
Fibre: 3 dikgerama
Vithamine E: 12% ea RDI
Magnesium: 16% ea RDI
Phosphorus: 13% ea RDI
Koporo: 23% ea RDI
Manganese: 26% ea RDI
Selenium: 56% ea RDI
Melemo ea Linate
Mohloli oa li-antioxidants
Li-antioxidants li boloka li-radicals tsa mahala tse bakang tšenyo ea lisele tlas'a taolo. Li-antioxidants tsa polyphenol tse fumanoang linate li loantša khatello ea oxidative ka ho fokotsa li-radicals tsa mahala tse senyang lisele.
E fokotsa k'holeseterole
Linate li na le phello e ntle k'holeseterole le triglycerides. E na le phello e fokotsang k'holeseterole kaha e na le mafura a mono le a polyunsaturated.
Ha e phahamise tsoekere maling
Linate li na le lik'habohaedreite tse fokolang. Ke kahoo ba sa phahamiseng tsoekere e maling kapele haholo.
E fokotsa ho ruruha
Linate li na le li-anti-inflammatory properties. Ka tsela ena, e sireletsa 'mele khahlanong le ho ruruha.
E phahameng ka fiber
Fiber e na le melemo e mengata 'meleng. E lumella libaktheria tse molemo ho ikatisa ka maleng. Libaktheria tsena li fetola likhoele hore e be li-acid tse molemo tse mafura. Ho feta moo, lijo tsa fiber li fana ka satiety. Tekanyo ea fiber ea linate tse ling ke e latelang;
Lialmonde: 3.5 dikgerama
Pistachios: 2.9 dikgerama
Linate: 2.9 dikgerama
Li-walnuts: 2.9 dikgerama
Matokomane: 2.6 dikgerama
Linate tsa Brazil: 2.1 dikgerama
E fokotsa kotsi ea lefu la pelo le stroke
Linate ke lijo tse amohelang pelo. E leka-lekanya k'holeseterole mme e fokotsa ho ruruha. Ka likarolo tsena, e fokotsa kotsi ea lefu la pelo le stroke.
Na linate li etsa hore u be le boima ba 'mele?
Ho ja linate kamehla ha ho bake boima ba 'mele. E bile e thusa ho theola boima ba 'mele ha e sebelisoa ka bohlale. Hobane linate li lula li tletse ka nako e telele. Phello ena e bakoa ke tlhahiso e eketsehileng ea lihomone tsa YY (PYY) le cholecystokinin (CCK), tse thusang ho laola takatso ea lijo. Likahare tse phahameng tsa fiber le tsona ke ntlha ea bohlokoa bakeng sa liphello tsa tahlehelo ea boima ba 'mele. E boetse e na le liphello tse kang ho eketsa ho chesa mafura.
Linate tse Phelang ka ho Fetisisa
Linate ke lijo tse bobebe tse phetseng hantle. Empa ba bang ba ikhetha haholo bakeng sa lijo tsa bona tsa phepo le melemo. Mona ke linate tse phetseng hantle…
Almond
Tekanyo ea phepo ea ligrama tse 28 tsa almonde e tjena;
Likhalori: 161
Mafura: 14 dikgerama
Liprotheine: 6 gram
Lik'habohaedreite: 6 dikgerama
Fibre: 3.5 dikgerama
Vithamine E: 37% ea Reference Daily Intake (RDI)
Magnesium: 19% ea RDI
Almond e theola k'holeseterole le khatello ea mali. E fokotsa ho ruruha. E khothalletsa kholo ea libaktheria tsa mala.
Li-pistachios
Boleng ba phepo ea ligrama tse 28 tsa pistachios bo tjena:
Likhalori: 156
Mafura: 12,5 dikgerama
Liprotheine: 6 gram
Lik'habohaedreite: 8 dikgerama
Fibre: 3 dikgerama
Vithamine E: 3% ea RDI
Magnesium: 8% ea RDI
Li-pistachios li ntlafatsa boemo ba k'holeseterole. E fokotsa kotsi ea lefu la pelo. E leka-lekanya tsoekere ea mali.
li-cashews
Boleng ba phepo ea ligrama tse 28 tsa cashew bo tjena:
Likhalori: 155
Mafura: 12 dikgerama
Liprotheine: 5 gram
Lik'habohaedreite: 9 dikgerama
Fibre: 1 dikgerama
Vithamine E: 1% ea RDI
Magnesium: 20% ea RDI
Li-cashews li na le matla a antioxidant. E theola khatello ea mali.
Walnut
Boleng ba phepo ea ligrama tse 28 tsa walnuts bo shebahala tjena:
Likhalori: 182
Mafura: 18 dikgerama
Liprotheine: 4 gram
Lik'habohaedreite: 4 dikgerama
Fibre: 2 dikgerama
Vithamine E: 1% ea RDI
Magnesium: 11% ea RDI
Li-walnuts li fokotsa kotsi ea lefu la pelo. E theola k'holeseterole e mpe. E theola khatello ea mali. E molemo bakeng sa phallo ea mali. E fokotsa ho ruruha ho sa foleng.
Pecan
Likahare tsa phepo ea ligrama tse 28 tsa pecans ke tse latelang:
Likhalori: 193
Mafura: 20 dikgerama
Liprotheine: 3 gram
Lik'habohaedreite: 4 dikgerama
Fibre: 2.5 dikgerama
Vithamine E: 2% ea RDI
Magnesium: 8% ea RDI
Li-pecans, tse nang le li-antioxidants joaloka linate tse ling, li fokotsa k'holeseterole e mpe.
Linate tsa Macadamia
Boleng ba phepo ea ligrama tse 28 tsa linate tsa macadamia bo tjena:
Lik'hilojule: 200
Mafura: 21 dikgerama
Liprotheine: 2 gram
Lik'habohaedreite: 4 dikgerama
Fibre: 2.5 dikgerama
Vithamine E: 1% ea RDI
Magnesium: 9% ea RDI
Macadamia nut e theola k'holeseterole e mpe e phahameng. E fokotsa khatello ea oxidative. E ntlafatsa bophelo bo botle ba pelo. E imolla ho ruruha.
Linate tsa Brazil
Boleng ba phepo ea ligrama tse 28 tsa linate tsa Brazil ke tse latelang:
Likhalori: 182
Mafura: 18 dikgerama
Liprotheine: 4 gram
Lik'habohaedreite: 3 dikgerama
Fibre: 2 dikgerama
Vithamine E: 8% ea RDI
Magnesium: 26% ea RDI
Linate tsa Brazil li na le selenium e ngata.
Hazelnut
Boleng ba phepo ea ligrama tse 28 tsa makotomane bo shebahala tjena:
Likhalori: 176
Mafura: 9 dikgerama
Liprotheine: 6 gram
Lik'habohaedreite: 6 dikgerama
Fibre: 3.5 dikgerama
Vithamine E: 37% ea RDI
Magnesium: 20% ea RDI
Joalo ka linate tse ling tse ngata, makotomane a bohlokoa bakeng sa bophelo bo botle ba pelo. E theola cholesterol e mpe le maemo a triglyceride. E boetse e ntlafatsa ts'ebetso ea methapo ea mali.
Peanut
Boleng ba phepo ea ligrama tse 28 tsa matokomane a halikiloeng ke a latelang:
Likhalori: 176
Mafura: 17 dikgerama
Liprotheine: 4 gram
Lik'habohaedreite: 5 dikgerama
Fibre: 3 dikgerama
Vithamine E: 21% ea RDI
Magnesium: 11% ea RDI
Ho ja matokomane ho theola sekhahla sa ho shoa. E ntlafatsa bophelo bo botle ba pelo. E fokotsa sekhahla sa lefu la tsoekere la mofuta oa 2.
Na Matokomane a Lokela ho Jeoa a Le tala Kapa a Besitsoe?
Linate li fokotsa k'holeseterole le khatello ea mali,ho leka-lekanya tsoekere ea mali Re ile ra bua ka melemo ea eona e sa tšoaneng. Na ua tseba hore na ke matokomane afe a rekisoang a le tala kapa a halikiloeng a phetseng hantle? Na ho halika linate ho ama phepo ea tsona?
Ho halika ho fetola sebopeho le lik'hemik'hale tsa linate. Haholo-holo, 'mala oa eona oa fetoha, mongobo oa eona oa fokotseha' me o fumana sebopeho sa crispy.
Palo e tšoanang haholo ea oli ka linate tse halikiloeng le tse omeletseng,k'habohaedreite veprotheine e fumanoa. Le hoja e omme e halikiloeng e na le mafura a mangata le lik'hilojule ka gram, phapang e nyenyane haholo.
mohlala
Gram ea 28lialmonde tse tala E na le lik'hilojule tse 161 le ligrama tse 14 tsa mafura. Palo e tšoanang ea lialmonde tse halikiloeng tse omeletseng li na le lik'hilojule tse 167 le ligrama tse 15 tsa mafura.
Ka mokhoa o ts'oanang, ligrama tse 28li-walnuts tse tala E na le lik'hilojule tse 193 le ligrama tse 20 tsa mafura. Palo e lekanang ea li-walnuts tse halikiloeng, lik'hilojule tse 199'me e na le ligrama tse 21 tsa mafura.
Joalokaha u hlokometse, mokhoa oa ho halika ha oa ka oa ama haholo khalori, mafura, lik'habohaedreite le protheine ea linate.
Linate li lahleheloa ke mongobo nakong ea ho halika. Ka hona, boima ba linate tse halikiloeng bo ka tlase ho boima ba tse tala.
Liprotheine le lik'habohaedreite tsa linate tse tala le tse halikiloeng le tsona li tšoana haholo. Tse halikiloeng ka oli li na le mafura le lik'hilojule tse ngata ho feta tse halikiloeng. Sena ke hobane linate ka tlhaho li na le oli e feteletseng 'me ha li khone ho monya ho feteletseng ha oli e eketsehileng.
Limatlafatsi tse ling lia lahleha ha linate li halikiloe.
Linate,Vithamine E,magnesium vephosphorus E na le palo e kholo ea livithamine le liminerale tse matlafatsang, ho kenyeletsa E boetse e na le li-antioxidants. Tse ling tsa limatlafatsi tsena ha li na mocheso 'me lia lahleha nakong ea ho besoa.
Ka mohlala, mefuta e meng ea li-antioxidants e senyeha ha e halikiloe. Li-antioxidants li bohlokoa bakeng sa bophelo bo botle ba rona hobane li sireletsa lisele tsa rona hore li se ke tsa senyeha ke li-radicals tsa mahala.
Ha se li-antioxidants tsohle tse senyehang ha li halikiloe. thutoPistachio le ka makotomanelutein le zeaxanthin etsa qeto ea hore li-antioxidants ha li amehe ke mokhoa oa ho halika.
O ile a etsa qeto ea hore vithamine E, thiamine le carotenoids li lahlehile nakong ea ho halika. Ho ile ha boleloa hore boholo ba tahlehelo bo itšetlehile ka mofuta oa linate le mocheso oa ho hadika. Tahlehelo ea vithamine e ile ea eketseha ka ho bapa le ho eketseha ha mocheso oa ho besoa.
Matokomane a Phelang ka ho Fetisisa: A tala Kapa A halikiloe?
Karabo e khutšoanyane e ka ba bobeli.
Matokomane a tala a phetse hantle empa a ka ba le libaktheria tse kotsi. Ha ho bonolo hore e bake ho kula.
Linate tse halikiloeng li fana ka li-antioxidants le livithamine tse fokolang. Mafura a mang a phetseng hantle a senyehile 'me acrylamide e thehoa, le hoja e se ka tekanyo e kotsi.
Ha u reka linate tse halikiloeng, hopola hore tse ling li letsoai haholo ha tse ling li tlositsoe ka tsoekere. Ho e-na le ho li reka li halikiloe, li reke li le tala ebe u li halika ka ontong. Ka tsela ena u ka khona ho laola mocheso hantle.
