Li-Walnuts li ka Thusa Pelo ea Hao
Ha u na le lefu la tsoekere , u batla ho nahana ka mokhoa oa ho ja hore u laole tsoekere ea mali ea hao. Empa hape o lokela ho nahana ka ho ja ho thibela mathata a atisang ho bonoa ka lefu la tsoekere la mofuta oa 2, ho akarelletsa lefu la pelo. Li-Walnuts ke lijo tse le 'ngoe tseo u lokelang ho nahana ka tsona ho eketsa lijo tsa hao tsa tsoekere kaha li ka thusa pelo ea hau. Ke ka lebaka lena.
Kamoo Walnuts a Ntle Kateng Kateng ea Pelo ea Hao
Li-walnuts ke mohloli o babatsehang oa omega-3 fatty acids.
Liphuputso tse ngata li bontšitse hore melemo ea omega-3 fatty acids e kenyelletsa ho fokotsa ho ruruha le ho fana ka tšireletso ea mafu a sa foleng a kang lefu la pelo, kankere le ramatiki.
Batho ba nang le lefu la tsoekere ba atisa ho ba le triglycerides e phahameng le maemo a tlaase a HDL. Omega-3 fatty acids e ka thusa ho fokotsa li-triglycerides le ho hlahisa HDL, kahoo ho ja li-walnuts kapa lijo tse phahameng ho omega-3s ho ka thusa batho ba nang le lefu la tsoekere. Ha e le hantle, esita le li-walnuts tse nyenyane letsatsi le leng le le leng (hoo e ka bang ka li-1-2 ounces) li bontšitsoe ho ntlafatsa likarolo tse ling tsa pelo ho batho ba nang le lefu la tsoekere-haholo-holo, maemo a ntlafatsang k'holeseterole .
Seo Patlisiso e se Buang
Ho bile le lipatlisiso tse 'maloa tse tsepamisitseng maikutlo haholo ka liphello tsa ho eketsa li-walnut lijong tsa batho ba nang le lefu la tsoekere kapa ba kotsing ea lefu la tsoekere.
Lipatlisisong tsa mafu a seoa, bafuputsi ba hlokometse hore ho ja linate ho amana le lefu la pelo la banna le basali le ho ba le lefu la tsoekere ka tlase ho basali.
Ho ja linate ho fokotsa boteng ba lefu la tsoekere (lefu la tsoekere la tsoekere la mali) ka 50% le lefu la pelo le kotsi ka 30% nakong ea nako e telele ea phepo e nepahetseng e phatlalalitsoeng khatisong ea April 2015 ea British Journal of Nutrition .
Na ha e le hantle Walnuts a Hlile a Phahame ka Lik'halori?
Li-walnuts ke lijo tse nang le khalori le lijo tse nang le limatlafatsi.
Kofi ea kotara ea walnuts e fana ka lik'hilojule tse 165, empa hape le ligrama tse 3,8 tsa protheine, 3.4 dikgerama tsa lik'habohaedreite, ligrama tse 16 tsa mafura, le ligrama tse 1,7 tsa fiber. Li-walnuts li boetse li na le mehloli e metle ea koporo, manganese, vithamine B1 le vithamine B6.
Ho sa tsotellehe lik'hilojule tse phahameng, leha ho le joalo, ho li eketsa ho lijo tsa hau ho ke ke ha fetola kakaretso ea hau ea khalori. Phuputso ea 2015 ho BMJ Open Diabetes Research & Care e fumane hore batho ba kotsing ea lefu la tsoekere ba ileng ba bolelloa ho ja servings tse peli letsatsing la walnuts (lik'hilojule tse 366 tsa bohlokoa) likhoeling tse 6 li ile tsa qetella li e-na le boleng bo ntlafatsang ba lijo, kakaretso le LDL cholesterol le endothelial mosebetsi (e leng karolo ea ho ba le khatello ea mali e phetseng hantle) 'me ha o na phello ho BMI kapa mafura a' mele (ho bolela hore ho ne ho se na tahlehelo e boima ea 'mele kapa phaello). Eo e ne e le 'nete hore na barupeluoa bao ba amohetse tlhabollo mabapi le hore na ba ka fetola khalori ea bona joang ho lefella lik'halori tse ling tsa walnuts.
Sena se tšehetsoe ke lithuto tse ling tsa linate, tse bontšitseng hore ho ja linate ha ho bonahale eka ho na le phello e ngata ho boima ba 'mele.
Mokhoa oa ho ja Li-Walnuts tse eketsehileng
Ho na le litsela tse ngata tseo u ka eketsang walnuts ho lijo tsa hau tsa letsatsi le letsatsi. Li lahlele ka salate, u li robe 'me u li lahlele ka pilaf, kapa u li sila ebe u li kopanya le li-breadcrumbs tseo u tla li sebelisa ho ja bohobe kapa tlhapi ea hau.
Li-Walnut li alima chelete e monate, e lateloa ke palo e nang le pelo e ntle ea omega-3!
Lisebelisoa:
Mokhatlo oa American Diabetes Association: www.diabetes.org
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