Kaofela re bone mefuta e fapaneng ea linate ha re ea lebenkeleng. Joalo ka li-cashew, linate tsa peanut le lialmonde, linate tsa hazel le tsona ke mofuta oa linate tse monate haholo le tse phetseng hantle. U kanna oa ba u li jele ka tsokolate. Li tšoana le bolo e nyane, e ka bang boholo ba 'mabole o moholo. Ha li jeoa li le tala, li na le sebopeho se thata se nang le 'chili'. Empa melemo ea bophelo bo botle e patiloeng ka har'a linate tsena tse nyane ha e na thuso. Kahoo kajeno, ha re bueng ka hore na linate tsena tse makatsang tse bitsoang linate tsa hazel li molemo hakae 'meleng oa rona.
Melemo ea mantlha ea bophelo bo botle ea li-hazelnut ke efe?
Li-hazelnut ha se lijo tse monate feela. Ke tsela e ntle ea ho fumana protheine e thehiloeng limela le ho fa 'mele ea rona matla a eketsehileng kapele. Ho phaella moo, li na le melemo e meng e mengata. A re shebeng melemo ea mantlha.
1. E thusa ho boloka pelo ea hau e phetse hantle
Nahana ka hona, lipelo tsa rona li tšoana le enjene 'meleng ea rona. Joale ho bohlokoa hakae ho li hlokomela hantle? Li-hazelnut ke lijo tse nang le li-acid tse mafura tsa Omega-3 tse ngata. Li-Omega-3 tsena li tšoana le motsoalle oa hlooho ea khomo oa pelo. Lipatlisiso li fumane hore li na le bokhoni bo makatsang ba ho fokotsa kotsi ea lefu la pelo.
Hase feela seo, linate tsa hazelnut li na le palo e kholo ea li-antioxidants tse matla. Ha re bua ka bonolo, li-antioxidants tsena li fokotsa tšenyo ea lisele 'meleng oa rona, ke hore, khatello ea oxidative . Khatello ena ea oxidative ke eona e tlatsetsang mafung a kang khatello e phahameng ea mali. Metsoako ea phenolic ka har'a linate tsa hazelnut e thusa ho fokotsa boemo ba k'holeseterole e mpe 'meleng oa rona le ho laola ho ruruha ho sa hlokahaleng 'meleng. Ha tsena tsohle li kopana, lipelo tsa rona lia thaba ebile li phetse hantle.
2. E ka thusa ho fokotsa kotsi ea kankere
Lentsoe kankere lea re tšosa. Joalokaha re buile pejana, khatello e eketsehileng ea oxidative e ka eketsa kotsi ea ho ba le mefuta e itseng ea kankere. Li-enzyme tsa antioxidant tse kang manganese superoxide dismutase, tse fumanoang ka har'a linate tsa hazel, li ka thusa ho fokotsa khatello ena ea oxidative le ho laola kotsi ea kankere.
Habohlokoa le ho feta, di-hazelnut di na le vithamine E e ngata. Vithamine E e tshwana le thebe e sireletsang disele tsa mmele wa rona tshenyong e ka lebisang kankere.
Ho phaella moo, di-hazelnut ke mohlodi o moholo wa metsoako ya dikhemikhale e bitswang proanthocyanidins , eo ho dumelwang hore e thusa ho fokotsa kotsi ya kankere. Diphuputso tsa teko le tsa diphoofolo di bontshitse hore metsoako ena e ka thusa ho thibela le ho phekola mefuta e meng ya kankere. Le hoja ho hlokahala dipatlisiso tse ding ho bona hore na ditlamorao tsena di tshwana ho batho, diphihlello tsena tsa pele di tshepisa haholo.
A re shebeng phepo e nepahetseng e fumanehang ka har'a linate tsa hazel.
Li-hazelnut ha li na k'holeseterole ho hang. Ho e-na le hoo, li na le mafura a phetseng hantle joalo ka omega-3, a molemo bakeng sa pelo. Tsena li fa 'mele ea rona matla a matle.
Ho phaella moo, di-hazelnut ke ntlo ya polokelo ya divithamine le diminerale. Tsena ke tseo di nang le tsona:
- Vithamine E
- Thiamine (vithamine B1)
- Magnesiamo
- Koporo
- Manganese
- Vithamine B6
- Folate
- Fosforase
- Potasiamo
- Zinki (Tuttanagam)
Tsena tsohle li bohlokoa bakeng sa lits'ebetso tse fapaneng 'meleng oa rona.
| Tlhahisoleseding ea phepo e nepahetseng bakeng sa ligrama tse 50 tsa linate tsa hazelnut (pakete e le 'ngoe ea ligrama tse 50) | |
|---|---|
| Mofuta oa fepa | Boholo |
| Likhalori (matla) | 314 |
| Mafura | Ligrama tse 30.4 |
| K'holeseterole | 0 dimiligrama |
| Sodium | 0 dimiligrama |
| Lik'habohaedreite | Ligrama tse 8.35 |
| Faeba | ligrama tse 4.85 |
| Tsoekere | dikgerama tse 2.17 |
| Protheine | Ligrama tse 7.5 |
Na ho lokile ho ja ka hohle kamoo o batlang hobane ho u loketse? - A re hlokomeleng bongata!
Ntlha ena ke ea bohlokoa haholo. Linate tse kang li-hazelnut li na le mafura a ka bang 80%. Leha boholo ba tsona e le mafura a phetseng hantle, ho bohlokoa ho hopola hore gram ea mafura e na le lik'hilojule tse habeli ho feta gram ea lik'habohaedreite kapa protheine.
Seo se bolela hore, haeba o ja linate tse ngata tsa hazelnut, o ka eketsa lik'hilojule tse ngata 'meleng oa hau ntle le ho hlokomela. Ka hona, ho bohlokoa haholo ho ba hlokolosi ka bongata boo u bo jang. Ntho e molemohali ke ho lekanya bongata boo u bo hlokang bakeng sa letsatsi, joalo ka kopi e nyane, ho e-na le ho ja pakete ea linate tsa hazelnut hang feela. Ebe u ka natefeloa ke lijo tsena tse nang le phepo ka taolo.
Ntho e 'ngoe ke hore melemo ea bophelo bo botle ea linate tsena e ka lahleha haeba li koahetsoe haholo ka tsoekere, tsokolate, kapa letsoai. Haeba u ja li-hazelnut bakeng sa melemo ea tsona ea bophelo bo botle, leka ho qoba tsokolate le tse letsoai ka hohle kamoo ho ka khonehang 'me u li je ka mokhoa oa tsona oa tlhaho.
Mokhoa oa ho eketsa li-hazelnut lijong tsa hau?
Li-hazelnut tse foreshe li ka jeoa li le tala ka ho li ebola le ho ja lithollo tse ka hare. Empa u ka boela ua li eketsa lijong tsa hau tsa letsatsi le letsatsi. Sena se tla eketsa tatso e ikhethang le phepo e nepahetseng sejaneng. Li-hazelnut li tsamaea hantle le lintho tse kang tsokolate, lifeiga, libanana le caramel.
Mona ke lijo tse monate tseo u ka li phehang u sebelisa li-hazelnuts:
- Libiskiti le likuku
- Mefuta ea bohobe
- Li-muffin
- Kuku ea litholoana
- Li-brownie
- Li-salate (li ka taboloa likotoana ebe li fafatsoa ka holimo)
- Mefuta e meng ea sopho
- U ka boela ua eketsa hanyane ho poro ea rona ea oatmeal kapa esita le yogurt.
Haeba o na le matšoenyeho mabapi le ho eketsa ntho e kang ena lijong tsa hau, haholo-holo haeba o na le mathata a mang a bongaka, ho molemo ho bua le ngaka ea hau ka hona.
Molaetsa oo u ka o isang hae
- Li-hazelnut li molemo haholo bakeng sa bophelo bo botle ba pelo ea hau hobane li na le omega-3 e ngata le li-antioxidants.
- Vithamine E le metsoako e meng e fumanehang ho tsena e ka thusa ho fokotsa kotsi ea kankere.
- Leha di-hazelnut di phetse hantle, di na le dikhalori tse ngata, kahoo ela hloko hore na o ja bokae. Ho lekane ho ja tse mmalwa ka letsatsi.
- Ho e-na le li-hazelnut tse koahetsoeng ka tsoekere, letsoai, kapa tsokolate, ja li-hazelnut tsa tlhaho, tse tala neng kapa neng ha ho khoneha.
- Joalo ka lijo life kapa life, ho molemo haholo ho kenyelletsa li-hazelnut e le karolo ea lijo tse leka-lekaneng.
💬 Comments (0)
Ha ho maikutlo a rometsoeng hajoale. Kenya maikutlo a hau mona lekhetlo la pele.
Kenya maikutlo a hau