Li-pecan hase feela bakeng sa li-pie. Ha e le hantle, liphuputso li bontša hore ho na le linnete tse ngata ho feta tatso ea eona e monate.
Li-pecan ke linate tse phetseng hantle tse tsoang pecan ( Carya illinoinensis) , e leng sefate se hlileng se hōlileng Amerika Leboea. Ha e le hantle, lebitso "pecan" le ne le fanoa ka linate tsa Maindia a Amerika Leboea ho hlalosa bohlokoa ba ho sebelisa lejoe ho phunya khetla ea lona.
Le hoja li sebelisitsoe haholo litapisong tse ngata, li-pecans li boetse li hlophisa boipiletso bo bocha e le lijo tse ka thusang ho boloka k'holeseterole ea hao - le pelo - e phetse hantle.
Na Li-Pecan li hlile li le Cholesterol e ka Boroa?
Liphuputso tse shebileng li-pecans li bontšitse hore li na le bokhoni ba ho theola k'holeseterole , e tšoanang le linate tse ling tse kang walnuts le pistachios . Lithuto tsena li ne li ama batho ba nang le li-cholesterol tse tloaelehileng kapa tse phahameng ka mor'a lijo tse laoloang kapa ho se je lijo tse khethehileng ho hang.
Le hoja liphuputso tse amanang le li-pecan li lekane, li bontšitse hore li-pecans li na le bokhoni ba ho fokotsa likhasele tsa k'holeseterole ka bonyane 5% le li - cholesterol tsa LDL ka 10%.
Liphetho tse mabapi le k'holeseterole ea HDL li hanyetsana. Phuputso e 'ngoe e bontšitse hore li-pecans li ka hlahisa k'holeseterole ea HDL ho fihlela ho 5% athe phuputso e' ngoe e fana ka maikutlo a hore li-pecans li ka fokotsa hanyenyane HDL, leha ho le joalo, liphetho tsena ha lia bohlokoa.
Liphuputsong tse ling, litekanyetso tsa triglyceride li bonahala li sa amehe haholo, athe phuputso e 'ngoe e bontšitse hore ho kenyeletsa le li-pecans li fokotsitse triglycerides ka bonyane 11%.
Liphuputsong tse 'maloa tse amanang le ho sebelisoa ha li-pecans, phaello e kholo e ile ea bonoa ka hare ho khoeli e le' ngoe. Leha ho le joalo, ka mor'a likhoeli tse peli, LDL le likhahla tsa k'holeseterole kaofela li bonahala li nyoloha hanyenyane.
Taba ea hore ho na le phello e hlabang e hlahang e le ea nakoana ho hloka hore tlhahlobo e eketsehileng e hlokehe.
Li-Pecans li Ama Litho Tsa Hao Joang?
Phoso ena e theolelang lipilisi e ka bakoa ke mafura a mangata a saaturated a nang le li-pecans. Mafura a sa tsitsitsoeng a fumanoa linate tse ngata 'me a nkoa a phela hantle-pelo hobane a ka thusa ho boloka likhahla tsa k'holeseterole le triglyceride li hlahloba. Ha e le hantle, Tsamaiso ea Lijo le Lithethefatsi (FDA) e hlokometse hore linate tse ling, ho kenyelletsa le li-pecans, li ka ba le bokhoni ba ho fokotsa kotsi ea lefu la pelo. Ka lebaka la sena, FDA e fane ka tumello ea hore li-pecans li ngoloe e le lijo tse nang le pelo e phetseng hantle. Li-pecan li boetse li phahame li-phytosterol le fiber-tse peli, tse ling tse nang le limatlafatsi tse nang le bothata ba k'holeseterole tse 'nileng tsa bontšoa hore li ka tlaase ho LDL li-cholesterol liphuputsong tse ling.
The Bottom Line
Kahoo, na li-pecans li hlile li na le pelo e phetseng hantle? Liphuputso tse 'maloa li bontša hore li ntle bakeng sa pelo ka lebaka la bokhoni ba tsona ba ho fokotsa k'holeseterole ea hau. Boholo ba lithuto tsena li ne li akarelletsa ho ja li-ounces tse peli ho isa ho tse peli ka letsatsi, e leng hoo e batlang e le tse fokolang. Ha ho e-na le li-snacks tse ling tse kang li-crackers kapa chips-pecans, kapa esita le linate tse ling, li ka khona ho thusa ho theola k'holeseterole e fokolang.
Ho sa tsotellehe lihlahisoa tsa bona tse ngata, liphuputso tse ngata li fumane hore barupeluoa ba bona ha baa ka ba boima ka ho ja li-pecans.
Ho kenyeletsa MaPeca ka Pelo ea Hao-Lijo Tse Phelisang
Li-Pecan li na le limatlafatsi tse ngata, ho akarelletsa le magnesium, zinki, vithamine A, fiber, li-phytosterol, liprotheine le lihlahisoa tse sa tsitsitsoeng - li li tšoara e le lijo tse monate tse kenyelletsang lijo tsa hau tse nyenyane tsa k'holeseterole. Ho na le litsela tse ngata tsa ho kenyelletsa li-pecan lijong tsa hau tse phetseng hantle ha u sheba li-cholesterol tsa hao - hore na u li kenyelletsa sejaneng se senyenyane kapa sebopeho sa hau se u ratang. Etsa bonnete ba hore u sebelisa lisebelisoa tse fokolang mafura a mangata le tsoekere e le hore u se ke ua ama bophelo ba pelo haholo:
- Ho e-na le ho hlasela mochine oa snack, o ja li-pecans tse seng kae feela e le bohobe bo monate ho tlosa munchies. Li-pecans tse phetseng hantle li lokela ho ba le letsoai le tlaase ntle le lisebelisoa tse ling tse phahameng tse kenyelletsitsoeng ho tsona, tse kang botoro, fudge kapa tsoekere.
- Tšoaea li-pecan ka salate eo ue ratang haholo ho eketsa crunch e nyenyane. Mohlala: Saladi ea Quinoa le Pecans le Fresh Herbs
- Kopanya li-pecans tse 'maloa tse khethiloeng lijong tsa hao tse ratehang, lijana tse nang le bophelo bo botle - haholo-holo meroho, liphahlo, kapa mahlakore a raese. Mohlala: Bohobe Bohle bo Apehang le MaPecans
- Kenyelletsa li-pec in lijo tsa motšehare tseo u li ratang haholo kapa lijo tsa motšehare. U ka fafatsa li-pecans tse 'maloa ka holim'a lijo tsa hau, kapa ua kenyelletsa li-pecans ho sauce kapa ho kena. Mohlala: Burger Burger Veggie Burger
Lisebelisoa:
Del Gobbo LC, Falk MC, Feldman R le al. Liphello tsa linate tsa lifate tse nang le lipids tsa mali, apolipoprotein, le khatello ea mali: tlhahlobo e hlophisitsoeng, ho hlahloba litšoantšo, le karabo ea tekano ea liteko tse kenelletsoeng ho kenella ka liteko. Am J Lithethefatsi tsa Meriana ea 2015; 102: 1347-1356
Eastman WA, Clayschulte BJ. Liphello tse mpe ho serum lipoproteins le ho ja lijo tse nang le hyperlipidemic batho ba jang lijo tse ikhethang. Fam Cons Res J 2005; 33: 197-207.
Hudthagosol C, Haddad EH, McCarthy K et al. Li-pecan li eketsa haholo matla a mali a post-anti-antioxidant le likatechine le ho fokotsa lDL ho kopanya ha batho. J Nutrso 2011; 141: 56-62.
Morgan WA, Clayshulte BJ. Li-Pecans li theola k'holeseterole e nang le methapo e mengata ea batho ba nang le lipalo tse tloaelehileng. J Am Diet Ka 2000; 100: 312-318.
Rajaram S, Burke K, Connell B et al. Lijo tse ntlafalitsoeng tse nang le mafura a mafura a monasaturated hantle li fetola boemo ba lipilisi tsa serum ea banna le basali ba phetseng hantle. J Ntshetsi 2001: 131: 2275-2279.