Ho Tlatsoa Manate bakeng sa Bophelo bo Botle ba Pelo ea Pelo
Li-nut li ja lijo tse nang le limatlafatsi tse nang le limatlafatsi, li-fibre, li-vithamine, liminerale le li-antioxidants. Limatlafatsi tse ling li boetse li phahame mafura a "ntle" a ka fokotsang kotsi ea lefu la pelo.
A re ee ka botebo ho diteng tsa linate, ho akarelletsa le linate tseo u lokelang ho li khetha ho ntlafatsa bophelo ba pelo ea hau.
Li-Nuts li Phahame Lijong, Kahoo li Fokotsa Kotsi ea Hao ea Mafu a Pelo Joang?
Li-nati, tse kang lialmonde, pistachios le walnuts , li na le mafura a mangata a saatureng kapa a "ntle", a eketsang matla a phahameng a lipoprotein (HDL) le a theo e tlaase ea lipoprotein ( LDL ).
LDL ke k'holeseterole "e mpe" hobane e koala methapo ea hau. Ke ka lebaka leo maemo a phahameng a LDL a eketsang kotsi ea motho ea likotsi tsa pelo le liropo.
HDL, ka lehlakoreng le leng, ke k'holeseterole ea "ntle" hobane e na le k'holeseterole "e mpe" ho tloha methapong ho sebete. Maemong a tlaase a HDL a amana le lefu la pelo empa maemong a phahameng a HDL a ka 'na a thusa ho thibela litlhaselo tsa pelo le liropo.
Ha linate li fokotsa kotsi ea lefu la pelo ka ho fokotsa li-cholesterol tsa LDL, lipatlisiso li bontša hore ho ja linate khafetsa ho thusa pelo ho feta mona.
Ka mantsoe a mang, linate li ka fana ka menyetla e meng ea pelo le bophelo bo botle ka kakaretso ka ho fokotsa khatello ea mali le ho fokotsa mahlaseli a visceral, e leng mafura a potolohileng litho tsa hau ka mpeng. Ho ba le mafura a mangata haholo ho eketsa menyetla ea ho ba le lefu la tsoekere la mofuta oa 2 le lefu la metabolism .
Melemo ea bophelo ea ho ja linate e ntlafatsoa ka ho fetisisa ho walnuts, e leng mofuta oa linate tse nang le omega-3 fatty acids, haholo-holo "mafura" a fumanoang linthong tse mafura joaloka saalmon, mackerel, herring, lake trout, sardine le albacore tuna.
Lipatlisiso li bontša hore omega-3 fatty acids e na le melemo e 'maloa ea pelo joaloka:
- Ho fokotsa menyetla ea ho ba le maikutlo a sa tloaelehang a pelo a ka bakang lefu la tšohanyetso
- Mefuta e fokolang ea triglyceride
- Ho fokotsa tekanyo ea artery-clogging
- Hanyenyane ho theola khatello ea mali
Ha e le hantle, ntle le mafura a saaturated, ho na le melemo e meng ea bophelo ho linate tse akarelletsang:
- Asiti ea folic, vithamine ea B e fokolang k'holeseterole e feletseng le li-cholesterol tsa LDL 'me ho hlokahala hore ho thehoe lisele tse ncha
- Potassium, diminerale e fokotsang liphello tsa sodium 'meleng oa hau, e thusa ho senyeha ha lik'habohaedreite le ho thusa ho laola mosebetsi oa motlakase oa pelo
- Vithamine E, antioxidant e sireletsang lisele tsa hau ho senya ka mahlaseli a mahala le ho boloka mekhoa e metle
- Arginine, e nang le amino e fumanoang ka linate tse ngata tse thusang 'mele oa hao hore o etse nitric oxide, e leng ho khutlisetsa lijana
Mefuta e Molemohali ea ho Fokotsa Cholesterol ea Hao
Ha e le hantle, linate tse ntle ka ho fetisisa ho theola k'holeseterole ea hao li na le mafura a mangata a saaturated le boholo ba mafura a mangata a tlaase. Tsena li kenyelletsa, empa ha li felle feela ho:
- Li-walnuts
- Manyolo
- Ma-pecans
- Pistachios
- Lialmonde
Malesaane, le 'ona a phetse hantle-pelo, a ka' nang au makatsa. Ha e le hantle, peanut ke "nut" e ratoang ka ho fetisisa (e leng legume) United States 'me e na le mafura a mangata a saatureng le mafura a tlaase a mafura .
Tlaleho ea fatate e sa tsitsitseng ea peanut e khothalletsa bophelo bo botle ba pelo. Leha ho le joalo, lihoai li se li hlahisitse mekhoa ea ho hōla linate tse nang le mafura a mangata a nang le mafura a saaturated le mahlaseli a tlaase a mafura a tletseng ha a bapisoa le likhao tse tloaelehileng.
Ha e le hantle, Tsamaiso ea Lijo le Lithethefatsi (FDA) e fane ka tumello bakeng sa linate tsena, ho phaella ho lialmonde, ho fumana phapang "ea bophelo bo botle" ha e ngolisoa.
Qetellong, ho tšoaneloa ke ho hlokomela hore linonyana tse omeletsoeng, tse nang le letsoai le nang le letsoai li bonahala li na le melemo e tšoanang ea bophelo bo botle joaloka ho ja linate tse tala, ho ea ka phuputso e entsoeng Europe Journal of Nutrition . Thupong ena, barupeluoa ba 72 ba ne ba ja ligrama tse 30 ka letsatsi tsa makhasi a mongobo kapa a omileng a omisitsoeng ka letsoai ka matsatsi a 28. Lisosa tsa lefu la pelo joaloka lik'holongole le khatello ea mali li ne li lekantsoe qalong ea thuto le qetellong.
Lipatlisiso li senola hore ha ho bapisoa le ho qaleha ha thuto, ho ja mofuta o mong oa makotomane (e tala kapa e omeletseng, e nang le letsoai le bonolo) e ntlafatsa haholo litekanyetso tsa HDL le khatello ea mali, ntle le phetoho ea mafura a 'mele.
Linate li na le pelo e phetseng hantle, empa ka mokhoa o leka-lekaneng
Ha e le hantle, joaloka lijo tse ngata, ho leka-lekanya ke senotlolo, ho boleloang ha ho ja linate ho molemo bakeng sa bophelo bo botle ba hau, ha u batle ho o fetela. Ka hoo, ho latela American Heart Association, haeba u latela lijo tse 2 000 tsa khalori-e-letsatsi, u lokela ho ja lijo tse 4 ho isa ho tse 5 ka beke ea linate, peo kapa limela. Boholo ba ho sebeletsa bo tšoana le likhase tse nyane tse nang le li-ounces tsa linate kapa likhaba tse 2 tsa botoro ea linate.
Lentsoe le Tsoang ho
Ha u tšela lijo tsa motšehare kapa u kena ka tlung ea hau ea bohobe, tšoara linate tse seng kae kapa u tšela 'mala oa apole ka selae sa apole, ho e-na le ho fihla ho likhase tsa letsoai kapa tsa majoe. U ka ba ua kenyelletsa linate lijong tsa hau tse ling. Leka ho susumetsa linate ka letsatsing la hoseng kapa ka ts'oaetso ea lijo tsa motšehare.
Qetellong, ho ja linate ka mokhoa o leka-lekaneng ke khetho e nepahetseng e nepahetseng eo u ka e etsang bakeng sa pelo ea hau-sena se phaella mosebetsing oa boikoetliso, ho ja lijo tse nang le litholoana, meroho le lijo tse feletseng, le ho boloka boima bo tloaelehileng.
> Mehloli:
> American Heart Association. (2017). Litlhapi le Omega-3 Li-Acids Acids.
> American Heart Association. (2016). Etsa linate (Empa e nyenyane feela!).
> Harvard TH Chan Sekolo sa Bophelo ba Sechaba (nd). Mokhoa oa phepo e nepahetseng Mohloli: Linate tsa Pelo
> Melemo ea Ros E. Bophelo ba linomoro. Metsoako . 2010 Jul; 2 (7): 652-82.
> Tey > SL, Robinson T, Grey AR, Mofetoheli AW. Brown RC. Na ho omella ho omeletseng, linate tse bonolo haholo tsa salting li ama lik'hemik'hale tsa 'mele le ho amoheleha? Eur J Nutriti . 2017 Apr; 56 (3): 1025-36