Lebaka leo u lokelang ho ja linate ka lona letsatsi le leng le le leng Haeba u na le PCOS
Botsa mang kapa mang ea fanang ka lijo tsa phepo ea lijo (RDN) seo ba se ratang haholo-ho ba bohobe bo tlhabolloang 'me ba tla arabela ka ho fetisisa: Mantla. E nang le liprotheine, fiber, antioxidants, livithamine le liminerale, linate li etsa bohobe bo khotsofatsang kapa phaella ea lijo nakong efe kapa efe ea letsatsi. Ba boetse ba ruile limela tsa sterols le mafura-haholo-holo mafura a monounsaturated a nang le pelo (MaFA) le mafura a polyunsaturated (PUFAs), a pakoa hore o tla theola k'holeseterole e tlaase.
Ha e le hantle, US Administration and Drug Administration (FDA) e amohetse boipiletso ba bophelo bo botle bakeng sa mangolo a lijo a nang le linate tse reng "Ho ja li-ounise tse 1,5 ka letsatsi ka linate tse ngata e le karolo ea lijo tse fokolang mafura a mangata le k'holeseterole ho ka fokotsa kotsi ea pelo boloetse. "
Phuputso e ncha e bontša hore melemo ea bophelo bo botle ba linate bakeng sa ba nang le PCOS e fetisetsa ka ntle ho bophelo bo botle ba pelo ho lekanya li-hormone le ho fokotsa insulin .
Mona ke seo u se hlokang ho tseba ka hore na melemo ea bophelo bo botle ba linate e ka thusa basali joang ka PCOS.
Melemo ea bophelo bo botle ba linate tsa PCOS
Manate a mofuta ofe kapa ofe o moholo bakeng sa PCOS! Phuputso e ncha e bontšitse hore li- MUFA le PUFA tse fumanoang linate li bontšitsoe ho ntlafatsa insulin, androgens, le li-cholesterol le maemo ho basali ba nang le PCOS. Phuputsong e phatlalalitsoeng ho European Journal of Clinical Nutrition , basali ba nang le PCOS ba khethiloe ka nako e le 'ngoe hore ba fumane walnuts kapa lialmonde libeke tse tšeletseng. Le hoja ha hoa ka ha e-ba le phetoho ea boima ba 'mele, mefuta e' meli ea linate e ile ea fokotsa boleng bo bongata ba lipoprotein (LDL) k'holeseterole.
Mantsoe a Walnuts a ntlafatsa kutloisiso ea insulin ka 26% mme a fokotseha haemoglobin ea glycated (HbA1c), tekanyo ea tekanyo ea mali ea mali, ho tloha ho 5.7% ho ea ho 5.5%. Walnuts le eona e ekelitse globulin e tlamang li-hormone (SHBG), hormone e tlamella testosterone le lialmonde e theohile maemong a mahala a torogen. Bafuputsi ba ile ba etsa qeto ea hore ho ja linate ka katleho ho ama k'holeseterole, insulin le maemo a androgen ho basali ba nang le PCOS.
Ho thahasellisang ke hore tlhahlobo ea meta-analysis ea morao-rao e phatlalalitsoeng ho American Journal of Clinical Nutrition e tlalehile setsoalle pakeng tsa linate tsa ho ja le ho fokotsa kotsi ea lefu la tsoekere ea mofuta oa 2.
Litsela Tsa ho Eketsa Manate
Linate li eketsa botlalo lijong 'me li bonolo ho nka bohobe ha li ja. Leha ho le joalo, linate li na le lik'hilojule, tse tsoang lik'hilojule tse 160 ho ea ho lik'hilojule tse 180 ka ho lekaneng. Bakeng sa ho fumana melemo ea bophelo bo botle ba bona ntle le ho roba k'halori ea banka, ba ba behe lijo tse phahameng mafura a tletseng 'me ba ba fe li-ounces tse peli ka letsatsi.
- Tula linate ka mofuthu
- Fula litholoana tse kang liapole kapa libanana ka li-butters
- Eketsa linate tsa hau tse ratoang ho nka li-croutons ka salate kapa sopho
- Kopanya almond kapa walnuts ho oatmeal kapa yogurt
- Ho ja linate tse monate tse kang lialmonde tsa sinamone kapa li-chestnuts tse futhumetseng tse futhumetseng
- Sebelisa linate tsa fatše e le ho jella litlhapi kapa likhoho
- Ho tsokolate tsokolate? Leka tsokolate e lefifi e koahetsoeng lialmonde bakeng sa phekolo
Ke Eng e Amanang le ho Sebeletsa?
Li-nati tsa pele ho li-container kapa likotla li ka thusa ka ho laola karolo. E le ho kotula melemo ea bophelo ea linate tsa lifate tse buisanoang, kenyelletsa e le 'ngoe, e' ngoe le e 'ngoe e sebelisang letsatsi kapa li-ounces tse hlano ka beke ea linate tse fapa-fapaneng.
E latelang e lekanang le karolo e le 'ngoe ea ounce kapa senoelo sa 1/3:
- Lialmonde tse 24
- 18 li-cashews tse bohareng
- Makhasi a 12,
- 8 sehlaha sa Brazil sa linate
- 12 linate tsa macadamia
- Li-nanate tse 35
- Metsotso e 19 ea pecan
- 14 li- halnut halves
> Mehloli:
> Kalgaonkar S, Almario RU, Gurusinghe D, et al. Liphello tse fapaneng tsa walnuts le lialmonde ka ho ntlafatsa mekhoa ea metsolic le ea endocrine ho PCOS. Eur J Lithethefatsi tsa Meriana . 2011; 65 (3): 386-393.
> Afshin A, Micha R, Khatibzadeh S, Mozaffarian D. Ho hlokomoloha linate le limela le kotsi ea seoa ke lefu la pelo, lefu la pelo le lefu la tsoekere: tlhahlobo ea mokhoa o hlophisitsoeng le ho hlahloba litlhahlobo. Am J Lijoana tsa Mmele . 2014; 100 (1): 278-288.
> Ka kakaretso: Melemo ea Bophelo le Litšebeliso tsa Culinary tsa Nut Meats. Academy of Nutrition le Dietetics.