Ho matlafatsa matla, kotsi e tlase ea kankere
Li-nati ke karolo e monate ea lijo tse tsofetseng, tse u thusang hore u qobe mafu a sa foleng a kang lefu la pelo, lefu la tsoekere le lik'hemik'hale tse itseng-le ka lebaka la tlhahlobo ea lipatlisiso tse peli tse kholo le tse telele tse hatisitsoeng New England Journal ea Meriana ka 2013, ho na le bopaki bo matla ba hore linate tsa mefuta eohle li ka u thusa hore u phele nako e telele, hape. Phuputsong eo, ho ja limela tsa linate letsatsi le leng le le leng ho ne ho amana le kotsi e ka tlaase ho karolo ea 20 lekholong ea lefu ka lilemo tse 30.
Ho feta moo, pampiri ea 2015 e hatisitsoeng ho JAMA Internal Medicine-e amanang le batho ba fetang 200 000 US le Chaena-hape e fumane hore ho ja linate ho ka ntlafatsa nako e telele.
Linate le General Health
Linate li 'nile tsa e-ba karolo ea kamehla ea lijo tsa batho ka lilemo tse likete. Bopaki bo ntseng bo eketseha ba hore linate li phetse hantle li entse hore US e be le lijo le lithethefatsi tsamaiso (2003) ho hlahisa litlhaloso tsa bophelo bo botle bo bolelang hore lintlha tsa saense tsa morao-rao li bontša hore ho ja linate tsa 1.5 oz (42g) ka letsatsi ho ka fokotsa kotsi ea pelo maloetse.
Phuputso e entsoeng morao tjena e bontšitse hore ho ja linate ho amana le kotsing e tlaase ea kankere ea colon, gallbladder lefu le diverticulitis, hammoho le litekanyo tse tlaase tsa tse ling tsa mafu a kang ho ruruha, insulin ho hanyetsa, lefu la metabolic le mafura a mpa a kotsi.
Na linate li ka u boloka u phela nako e telele, hape?
Ho fumana hore na ho ja linate ho ka fokotsa ho shoa ha batho, bafuputsi ba Harvard School of Public Health, Brigham le Sepetlele sa Basali le libakeng tse ling ba ile ba hlahloba boitsebiso bo tsoang liphuputsong tse peli tsa nako e telele.
Ea pele e ne e le Nurses 'Health Thuto, phuputso ea lefu la seoa ka mekhoa ea bophelo e susumetsang bophelo ba basali ba nako e telele. Dintlha tsa bobeli tse behiloeng li kenyeletsa banna ba baholo ba ngolisetsang Thuto ea ho Etsa Litsela tsa Bophelo.
Lipotso tse fapaneng tsa ho ja lijo tse tsoang ho basali ba fetang 76 000 le banna ba 42 000 li ile tsa bokelloa ka lilemo tse mashome a mararo.
Potsong ea linotlolo tsa motsoako, barupeluoa ba botsoa hore na ba ne ba ja hangata hakae ka li-1oz (28g) ho sebeletsa linate: ha ho mohla, ka makhetlo a mararo kapa a mararo khoeli le khoeli, hang ka beke, ho fihlela ka makhetlo a 'maloa ka letsatsi.
Ka mor'a ho hlahloba boitsebiso ba lilemo tse 30, liphello tse amanang le ho ja li-noo tse 28 tsa letsatsi ka letsatsi ho ea ho karolo ea 20 lekholong li fokotsa kotsi ea lefu ka lebaka leha e le lefe, ho akarelletsa le kankere, lefu la pelo le mafu a ho hema.
Ke Linate Tsefe Tse Molemohali?
Lipatlisiso tsa lijo li ile tsa botsa hore na lihlooho li ja linate tsa lifate joaloka walnuts, lialmonde, li-cashews le makotomane, kapa hore na li ne li ja li-peanut (e leng legume, eseng nate ea nnete). Tšenyo ea lefu e ne e sa tsitsitse, ebang barupeluoa ba ne ba ja linate kapa lifate tsa lifate hangata.
Na e ne e se bona feela batho ba phelang hantle ba phetseng hantle? Ha e le hantle, barupeluoa ba ne ba e-na le baoki, le bafo ba banna ba neng ba hiriloe mesebetsing ea bophelo bo botle joaloka optometry, meno ea meno le saense ea meriana-boiketlo ba boikemisetso bo reretsoeng ho bokella batho ba baholo ba neng ba tla susumetsoa le ho ikemisetsa ho etsa thuto ea bophelo bo botle ka nako e telele.
Phuputso e senoletse hore batho ba jang linate ba atisa ho tsuba, ha ba khone ho tsuba, hape ba ka ja lihlahisoa tse ncha, 'me ba ikoetlise kamehla.
Ho ikarabella bakeng sa sena, bafuputsi ba fetohile, kapa ba hlokomoloha, ba bangata ba ka 'nang ba ferekanya mabaka a kotsing, joalo ka lihlooho' tse sebelisoang ke matla a motlakase , ho noa ha bona joala le nama e khubelu kapa e sebelisoang, boemo ba mosebetsi, palo ea 'mele , histori ea bongaka, joalo-joalo.
Le hoja ho ka etsahala hore ho na le mabaka a bophelo bo sa sebetsanoeng le ho hlahloba, bafuputsi ba bolela hore ba fumane kamano ea "lethal". Ke hore, hangata lihlooho li ja linate, li fokotsa kotsi ea lefu. Ka mohlala, ho ja linate hanngoe ka beke ho ne ho amana le karolo ea 7 lekholong ea kotsi ea ho bolaoa ke banna le basali, empa ho ja linate hang kapa ho feta ka letsatsi ho ne ho amahanngoa le kotsi e ka tlaase ea 20 lekholong ea lefu.
Le hoja sena se sa bontše hore linate li boloka batho ba phela nako e teletsana, mokhoa ona o bontša hore ho ja linate hangata ho amahanngoa le bophelo bo botle ba nako e telele.
Ke Eng e Etsang Hore Linate li be le Bohlokoa?
Manate ke mohloli o moholo oa mafura a sa tsitsitseng, ho phela nako e telele-ho matlafatsa fiber, liprotheine, le livithamini le liminerale, ho akarelletsa le li-antioxidants-tsohle tse amanang le mafu a fokolang. Li-nut li hlahisoa ka tataiso ea lijo ea FDA ea MyPlate ka mokhoa o tšoanang oa liprotheine joaloka nama le linaoa.
Batho ba bang ba tšoenyehile hore ba tla ba le boima ba 'mele haeba ba ja linate, empa ho makatsang ke hore boima ba' mele ba batho ba jang linate ha bo e-s'o bontšoe hore bo phahame ho feta ba sa jeng linonyana, ho ea ka sehlooho sa 2008 se Journal Journal. Sena ke 'nete ho sa tsotellehe hore lik'halori tse jeoang ke litho tse tloaelehileng tsa linate li na le lik'hilojule tse fetang 250 ka letsatsi ho feta tsa batho ba sa jeng linate leha e le life.
Ntlha ea bohlokoa: Ho na le bopaki bo matla ba hore ho ja linate kamehla ho ka ntlafatsa bophelo ba hao le bophelo ba hao bo bolelele. Lipatlisiso tsena ha lia ka tsa khetholla pakeng tsa linate tse halikiloeng kapa tse tala, kapa linate tsa salted kapa tsa unsalted. Ho ja letsoai haholo ho amana le khatello e phahameng ea mali, leha ho le joalo, ho molemo ka ho fetisisa ho khetha linate tse sa senyehang kapa tse fokolang hamonate ha ho khoneha.
> Mehloli:
Estruch R, Ros E, Salas-Salvado J, et al. Thibelo ea Mantlha ea Mafu a Mafu a Nang le Lijo Tsa Mediterranean. N Engl J Med. 2013; 368: 1279-1290.
> Hung N Luu le al. "Tlhahlobo e Tloaelehileng ea Mokhatlo oa Nete / Mefuta ea Peanut ka Boemo ba Kakaretso le Boemo ba Sekheo." JAMA Kahare Meriana. 2015. doi: 10.1001 / jamainternmed.2014.8347.
Morena JC, Blumberg J, Ingwersen L, Jenab M, Tucker KL. "Nuts le lifate tsa lifate e le lihlopha tsa lijo tse phetseng hantle." J Nutriti. 2008 Sep; 138 (9): 1736S-1740S.
> Ying Bao, Jiali Han, Frank B Hu, Edward L Giovannucci, Meir J Stampfer, Walter C Willett le Charles S Fuchs. Mokhatlo oa Nete ea ho Sebelisa Nete ka Bophelo ba Kakaretso le Boemo ba Sekheo. N Engl J Med. 2013; 369: 2000-11.