Ho eketsa linate ho lijo tsa hau ho ka fokotsa kotsi ea lefu la pelo
Hona joale ho hlakile hore ho ja linate ho phetse hantle bakeng sa tsamaiso ea pelo ea hao ea pelo.
Liphuputso tse 'maloa tse entsoeng ka lilemo tse ngata li khothalletsa hore ho ja likhae tse' nè kapa tse hlano ka beke ho ka fokotsa kotsi ea lefu la methapo ea mafu (CAD) , ka karolo ea 40 lekholong. (Ho na le linate tse ngata, ounce e pakeng tsa tablespoons tse tharo le tse 'nè.)
Ntle le ho sebelisoa ha moriana ho bonahala ho fokotsa kotsi ea lefu la pelo le la batho bohle.
Le hoja bopaki bo sa nkoa e le ntho e tsitsitseng ea saense, boitsebiso bo bokellane bo qobella FDA hore e fane ka polelo e hlophisitsoeng e reng ho ja li-almond tse ling tsa linate, makotomane, li-pecans, pistachios, walnuts le li-nanate-li ka fokotsa kotsi ea lefu la pelo .
Ho na le Bopaki bo Nangata Linate?
Liphuputso tse 'maloa li' nile tsa talima kamano pakeng tsa linate tsa mafu, kotsi ea pelo le lefu. Ka mohlala:
- Liteko tse 'maloa tse seng kae li bontšitse hore ho ja li-walnuts ho fella ka ho fokotseha ho hoholo ha k'holiseterole ea LDL .
- Lefapheng la Physicians 'Health Study, banna ba jang linate habeli ka beke kapa ho feta ba ne ba e-na le ho fokotseha ho fokolang lefats'eng la lefu le bolaeang lefu la pelo
- Thutong ea Bophelo ba Adventist, ho ja linate ka makhetlo a mane ka beke ho amahanngoa le kotsi e fokotsehileng ea lefu la pelo le lefu la pelo.
- Litlhahlobo tse hlophisitsoeng tse ileng tsa hlahloba lipatlisiso tse fumanehang ka nkhong ea linama li bontšitse hore, ho banna le basali, ho ja linate ho amahanngoa le litefiso tse fokotsehileng tsa CAD le mafu a mang a pelo, hammoho le ho fokotsa ho bolaoa ho tsoa litsing tsohle.
Ho thoe'ng ka Li-Peanuts?
Potso e atisa ho hlaha mabapi le hore na melemo e tšoanang e bonoa ka mekhabiso, e leng li-legumes, eseng linate.
Karabo ke, feela, ee. Li-nanate li na le lisebelisoa tse tšoanang tsa "linate" tsa 'nete,' me li kopantsoe le melemo e tšoanang ea pelo.
Litlhokomelo
Ha ho letho le lokolohileng lefats'eng lena. Ha linate li ka ba molemo ho uena, li na le mathata a mang a lokelang ho nkoa:
- Linate li na le lik'halori. Manate a seng makae a na le lik'hilojule tse ka bang 150. Kahoo, le hoja ba lokela ho kenngoa lijong tse phetseng hantle, ha baa lokela ho eketsoa feela, ba lokela ho kenngoa mohloli o mong oa lik'hilojule. Ho seng joalo, melemo e ka 'na ea hlokomolohuoa ke phalliso ea hau ea ho atolosa .
- Linate tse nang le tsoekere ea tsoekere li eketsa lik'hilojule tse eketsehileng lijong tsa hau.
- Haeba o na le khatello ea meriana , linate tsa letsoai li ka baka mathata ka khatello ea mali.
- Manate a Brazil a na le mafura a mangata a mangata, 'me ha aa kopanela le ho fokotsa kotsi ea pelo.
Mokhoa oa ho bua ka mokhoa o utloahalang o kenyelletsa linate ho lijo tsa hau
- U lokela ho ja linate neng? Ha ho na nako e phethahetseng. U ka thabela ho sebeletsa e le bohobe bo monate, kapa u fafatsa li-salate tsa hao, kapa u sebelise linate tse omeletsoeng sebakeng sa likotlolo le li-breadcrumbs liprotheine tse kang litlhapi.
- Linate tse ntle li ntle-ha li koahele letho, mme ha li salted.
- Ho qoba leruo le entsoeng ke linomoro, linate tse nkeloang sebaka bakeng sa ntho e 'ngoe, haholo-holo phepelo e sebelisoang le ho ja lijo tse monate kapa lipompong.
- Eketsa linate tsa salate ea hau, lijana tsa pasta le lijana tsa tlhapi.
Lisebelisoa:
Fraser GE, Sabaté J, Beeson WL, Strahan TM. E ka 'nang ea e-ba le phello e sireletsang ea linotši tse kotsi kotsing ea lefu la pelo. Thuto ea Adventist Health. Arch Intern Med 1992; 152: 1416.
Albert CM, Gaziano JM, Willett WC, Manson JE. Tšebeliso ea motsoako le ho fokotsa kotsi ea lefu la pelo ea tšohanyetso ho Physicians 'Health Study. Arch Intern Med 2002; 162: 1382.
Tsamaiso ea lithethefatsi le lithethefatsi. Lipolelo tse nepahetseng tsa bophelo: Lethathamo la ts'ebetsong ea boikoetliso-Nuts le lefu la pelo (Docket No. 02P-0505). 2003. E fumaneha ho http://www.fda.gov/.
Bao Y, Han J, Hu FB, et al. Mokhatlo oa linomoro tsa linomoro ka ho shoa ha batho ka ho feletseng le ka lebaka la ho shoa. N Engl J Med 2013; 369: 2001.
Luo C, Zhang Y, Ding Y, et al. Tšebeliso ea motsoako le kotsi ea lefu la tsoekere ea mofuta oa 2, lefu la pelo, le tsohle-sesosa sa ho bolaoa: tlhahlobo e hlophisitsoeng le ho hlahloba litlhahlobo. Am J Nutrition ea Meriana ea 2014; 100: 256.