Mohlomong o kile wa ja di-walnuts, na ha ho jwalo? Empa na o kile wa utlwa ka 'Black Walnuts'? Ena ke mofuta o ikgethang wa di-nut o fapaneng hanyane le di-walnuts tse tlwaelehileng tseo re di rekang lebenkeleng, mme o na le boleng bo hodimo haholo. Ha e le hantle, o tshwana le dijo tse monate. O tla makala ha o ithuta ka boleng ba tsona ba phepo le melemo ya bophelo bo botle. A re boneng hore na di-walnuts tsena tse ntšo ke eng le hore na melemo ya tsona e makatsang ya bophelo bo botle ke efe.
Li-walnut tse ntšo ke eng?
Ka bokhutšoanyane, tsena ha se li-walnut tseo re atisang ho li bona. Li-walnut tsa Senyesemane tseo re li rekang lebenkeleng li lengoa masimong a maholo. Empa li-walnut tse ntšo ke mofuta oa linate tse fumanoang lifateng tse melang merung ea Amerika Leboea. Ena ke phapang e kholo lipakeng tsa tse peli.
Tatso ea linate tsena tse ntšo le eona e ikhetha haholo. Li na le tatso e matla le e feteletseng ho feta linate tse tloaelehileng. Li boetse li na le protheine e ngata ho feta linate life kapa life. Ho phaella moo, li tletse vithamine A, tšepe, faeba le liminerale tse ling.
Ho ea ka saense, li-walnut tse ntšo li na le maemo a holimo a li-antioxidants le li-acid tse mafura tse nang le polyunsaturated ho feta li-walnut tse tloaelehileng, e leng se ka thusang ho fokotsa kotsi ea mafu a kang mofetše, lefu la pelo le lefu la tsoekere.
Melemo e makatsang ea bophelo bo botle ea li-walnuts tse ntšo
Li-walnut tse ntšo ke lijo tse monate tse ka bang le phello e ntle hoo e ka bang tsamaisong e 'ngoe le e 'ngoe 'meleng oa rona. A re shebeng melemo eo ka bonngoe.
E ntle bakeng sa bophelo bo botle ba pelo!
Li-walnut tse ntšo li thusa haholo ho boloka lipelo tsa rona li phetse hantle. Phuputso e fumane hore li-walnut li ntlafatsa ho tenyetseha le ts'ebetso e ntle ea methapo ea mali ea rona (ho arabela ha methapo ea mali). Ka mantsoe a bonolo, li thusa methapo ea mali ho arabela ka mokhoa o phetseng hantle liphetohong tse etsahalang 'meleng.
Hape,
- E fokotsa boemo ba k'holeseterole e mpe (LDL) maling.
- E fokotsa kotsi ea ho ruruha ha mali ho sa hlokahaleng .
- E laola ho ruruha ' meleng.
E thusa ho itšireletsa khahlanong le mafu a mangata
Lithuto li bontšitse hore ho ja linate tse kang linate tse ntšo khafetsa ho ka fokotsa kotsi ea lefu la pelo le majoe a nyooko. Haholo-holo, basali ba jang linate khafetsa ba fumanoe ba e-na le kotsi e tlase ea ho ba le lefu la tsoekere. Li ka boela tsa thusa ho laola khatello ea mali, ho fokotsa kotsi ea kankere, le ho thibela ho ruruha 'meleng.
E thusa ho laola botenya
"Ho ja linate ho etsa hore u nonne, akere?" u ka 'na ua nahana. Ke 'nete hore linate li na le lik'hilojule tse ngata. Empa lithuto tsa nako e telele li bontšitse hore batho ba jang linate ka tekanyo ha ba na monyetla oa ho nona le ho ba batenya haholo. Lebaka la sena ke hore li na le faeba e ngata . Kaha li na le faeba e ngata, li u thusa ho ikutloa u khotše esita le ka mor'a ho ja hanyane. Sena se u thusa ho laola ho ja ha hao ho feta tekano.
E khothalletsa kholo ea libaktheria tse ntle ka maleng a rona.
Mala a rona ke lehae la libaktheria tse limilione tse ntle tse re thusang ho lula re phetse hantle. Ho boloka libaktheria tsena tse ntle li leka-lekane ho bohlokoa bakeng sa bophelo bo botle ba kelello hammoho le ho sireletsa khahlanong le mafu a kang kankere ea mala. Phuputsong e 'ngoe, batho ba neng ba ja ligrama tse 43 tsa linate letsatsi le letsatsi ka libeke tse robeli ba bile le keketseho e kholo ea libaktheria tse ntle, tse kang li-probiotic, mala a bona.
Hopola, mala a phetseng hantle ke motheo o motle bakeng sa kelello le 'mele o phetseng hantle.
E laola maemo a tsoekere maling
Li-walnut tse ntšo li ruile ka polyphenols, mofuta oa antioxidant ea limela e thusang ho theola maemo a tsoekere maling. Thepa ena e boetse e fumanoa tsokolate e lefifi, tee e tala le kofi ho isa bohōleng bo itseng. Tsena ke litaba tse monate bakeng sa ba kotsing ea lefu la tsoekere kapa ba lekang ho laola lefu la bona la tsoekere.
Litekanyetso tsa phepo ea walnuts tse ntšo li joang?
Li-walnut tse ntšo ke lijo tse nang le phepo e ntle. A re shebeng phepo e fumanehang ka har'a likhaba tse ka bang 'ne (kopi e le 'ngoe ho tse' ne).
| Karolo ea phepo e nepahetseng | Bongata (kopi e le 'ngoe ho tse 'ne) |
|---|---|
| Likhalori | 193 |
| Protheine | ligrama tse 8 |
| Mafura | ligrama tse 18 |
| Lik'habohaedreite | ligrama tse 3 |
| Faeba | ligrama tse 2 |
| Tsoekere | ligrama tse 0 |
| Ho phaella moo, limatlafatsi tsa bohlokoa li kenyelletsa: | |
| Vithamine E, folate, melatonin, tšepe, potasiamo le magnesium. | |
Lintho tseo u lokelang ho li nahana ha u sebelisa li-walnuts tse ntšo
Leha tsena li le molemo, ho na le lintho tse 'maloa tseo u lokelang ho li ela hloko.
- Ho kula ha linate: Haeba o na le alejiki ho linate tse ling (mohlala, linate tsa peanut, cashew), ho bohlale ho qoba linate tse ntšo. Haeba o na le alejiki, e ka ba kotsi.
- Tšebelisano ea Lithethefatsi: Sena se bohlokoa haholo. Li-walnut tse ntšo li na le metsoako e bitsoang li-tannins . Tsena li ka sebelisana le meriana e meng. Haholo-holo,
- Haeba o nka dithibela-mafu (dithibela-mafu) ,
- Kapa haeba o motho ya dulang a nwa meriana bakeng sa bohloko ba mpa kapa lefu la mpa ,
Pele o eketsa linate tse ntšo lijong tsa hau, etsa bonnete ba hore o buisana le ngaka ea hau 'me u batle keletso. E tla u joetsa hore na tsena lia u tšoanela kapa che, ho latela boemo ba hau ba bophelo.
Mokhoa oa ho eketsa li-walnuts tse ntšo lijong?
Li-walnut tse ntšo li na le tatso e matla le e rarahaneng ho feta li-walnut tse tloaelehileng. Kahoo u ka li sebelisa sejaneng sefe kapa sefe seo u se etsang ka li-walnut. Empa tatso e tla ba matla hanyane. Mona ke mehopolo e meng:
- Ja yogurt e nang le mahe a linotši a manyane le likotoana tse 'maloa tsa linate tse ntšo.
- Kenya ha o etsa bohobe ba banana.
- Ha o etsa pasta, kopanya makhasi a basil le konofolo ho etsa sauce e monate ea pesto.
- E fafatse ka hodima salate ya hao. E eketsa tatso e monate le ho hlasimolla salate.
- E behe ka holimo ha o etsa kuku ea rantipole.
- E kenye ho oats ea hau ea hoseng.
- Etsa granola e entsoeng hae ka ho besa oats ka mahe a linotši.
Molaetsa oo u ka o isang hae
- Li-walnut tse ntšo ke linate tse nang le phepo e ngata, tse nang le protheine e ngata, li-antioxidants le faeba ho feta li-walnut tse tloaelehileng.
- Tsena li thusa ka bophelo bo botle ba pelo, taolo ea tsoekere maling, bophelo bo botle ba mala le taolo ea boima ba 'mele.
- Ena ke mohloli o motle haholo oa protheine e thehiloeng limela le mafura a phetseng hantle.
- Habohlokoa ka ho fetisisa: Haeba o na le alejiki ho linate kapa haeba o nwa meriana e itseng, jwalo ka meriana e fokotsang madi (dithibela ho ruruha ha madi), etsa bonnete ba hore o buisana le ngaka ya hao pele o ja di-walnut tse ntšo.
💬 Comments (0)
Ha ho maikutlo a rometsoeng hajoale. Kenya maikutlo a hau mona lekhetlo la pele.
Kenya maikutlo a hau