Haeba u shebeletse khalori kapa lijo tsa lik'habohaedreite , ho molemo hore u tsebe phepo e nepahetseng ea linate le peo. Tafole e latelang e bontša lintlha tse lekanang tsa linate tse tala le tse omisitsoeng le tse omisitsoeng, tse kenyeletsang ligrama tsa lik'habohaedreite, fiber, carbs ea net, le mefuta e sa tšoaneng ea mafura. Ho bala mafura a polyunsaturated ka kakaretso, eketsa lintlha tsa omega-3 le omega-6 hammoho.
Hlokomela hore haeba linate kapa lipeo li halikiloe ka oli, ho tla ba le oli le lik'hilojule ho feta kamoo ho bontšoang kateng.
Lik'habohaedreite le Lihlahisoa ka Nuts le Peo (1 Nono)
| Cal | Tot. Carb | Fiber | Net Carb | Lumela ka Sat. Mafura | Mono Fat | ω-3 Fat | ω-6 Fat | |
| Lialmonde | 164 | 6.1 | 3.5 | 2.6 | 1.1 | 8.9 | 0 | 3.5 |
| Li-Nuts tsa Brazil | 187 | 3.3 | 2.1 | 1.2 | 4.6 | 6.8 | 0 | 6.9 |
| Lihlahisoa | 163 | 9.3 | 0.9 | 8.4 | 2.6 | 7.7 | 0 | 2.2 |
| Li-Chestnuts, Europe | 69 | 15 | 1.4 | 13.6 | 0.1 | 0.2 | 0 | 0,25 |
| Chia Seeds | 138 | 11.9 | 9.8 | 2.1 | 0.9 | 0.6 | 0.04 | 6.7 |
| Khókhónate* | 187 | 6.7 | 4.6 | 2.1 | 16.2 | 0.8 | 0 | 0.2 |
| Lifate tsa Lehlaka | 112 | 6.1 | 5.7 | 0.4 | 0.8 | 1.6 | 0 | 6 |
| Manyolo | 178 | 4.7 | 2.7 | 2 | 1.3 | 12.9 | 0 | 1.1 |
| Macadamia linate | 204 | 3.9 | 2.4 | 1.5 | 3.4 | 16.7 | 0 | 0.43 |
| Mekhabiso | 161 | 4.6 | 2.4 | 2.2 | 1.8 | 6.9 | 0 | 4.4 |
| Ma-pecans | 196 | 3.9 | 2.7 | 1.2 | 1.8 | 11.6 | 0 | 6.1 |
| Manate a Pine | 191 | 3.7 | 1 | 2.7 | 1.4 | 5.3 | 0 | 9.7 |
| Pistachios | 159 | 7.7 | 3 | 4.7 | 1.7 | 6.6 | 0 | 4.1 |
| Peō ea Litupa | 158 | 3 | 1.7 | 1.3 | 2.5 | 4.6 | 0.02 | 5.9 |
| Seeds Seeds | 103 | 4.2 | 2.1 | 2.1 | 1.25 | 3.4 | 0 | 3.9 |
| Peo ea Soneblomo e khabisitse | 102 | 3.5 | 1.5 | 2 | 0.78 | 3.2 | 0.21 | 4 |
| Walnuts, Senyesemane | 185 | 3.9 | 1.9 | 2 | 1.7 | 2.5 | 0 | 13.4 |
* Kokonate - e omisitsoeng mme e sa ts'oareloe
Linate le Peō li Aparetsoe ke Likokoana-hloko Tse Ling
Ho phaella ho mafura a nang le bophelo bo botle, linate tse ngata le lipeo li na le limatlafatsi, haholo-holo fiber, liminerale (tse kang magnesium le calcium), liprotheine le likokoana-hloko.
Hoa utloahala ha u hlokomela hore linate le lipeo li reretsoe ho fepa peō ho fihlela e hlaha metso le makhasi, e leng se lumellang semela hore se qale ho bokella le ho etsa limatlafatsi ka bolona. Tsena tsohle, hammoho le linate le lipeo li na le lik'habohaedreite.
Ho boloka linate le peo
Bakeng sa boleng bo botle, linate tsa polokelo le lipeo ka sehatsetsing kapa sehatsetsi e le hore mafura a se ke a tsamaea a le motle.
Li-nati le lipeo tse nang le mafura a polyunsaturated ( mafura a omega-3 le mafura a omega-6) li tsamaea ka mokhoa o bonolo, joalo ka linate le lipeo tse robehileng, tse khethiloeng, kapa mobu ka ho ja.
Linate li ka ba le Melemo e Meng ea Bophelo bo Botle
Phuputsong ea Mediterranean, oli ea mohloaare le / kapa linate li ne li kenyelitsoe lijong tsa barupeluoa. Ntle le litlhahiso tse ling tsa liphello tse ntle tsa bophelo bo botle ka lefu la pelo le ho fokotsa lefu la metsolic le ho fokotseha ha kelello, hoa hlokomeleha hore ho eketsa mohloaare kapa linate ha hoa ka ha fela ho eketsa palo ea lik'hilojule tseo batho ba li jang. Ho bonahala eka lijo tsena li senyeha hoo barupeluoa ba fokolang mehloli e meng ea lik'hilojule.
Ho phaella moo, linate li ka thusa ho fokotsa k'holeseterole le ho kenya letsoho ho ntlafatsa bophelo bo botle ba pelo, ka lebaka la matla a bona a ho fokotsa li-cholesterol tsa lipoprotein (LDL) le ho fokotsa ho ruruha ho amanang le lefu la pelo. Lekhotla lena le ntse le tseba hore na linate kapa li-nut li na le limela tse ngata, empa li na le limatlafatsi tse ngata ho tsona, kahoo ho eketsa chelete e nyane ho lijo tsa hau ho ke ke ha utloisa bohloko ebile ho ka thusa.
Mefuta e Molemo ka ho Fetisisa ea Lijo Tse Ntle tsa Carb
Haeba u le lijo tse fokolang haholo, linotlolo tsa linate tse nang le li-carb tse seng kae feela ke linate tsa brazil, linate tsa phaene, li-walnuts, li-pecan, linate tsa macadamia, linotši le makotomane.
Li kenyeletse salate ea hao kapa meroho e phehiloeng ho thusa ho fokotsa tlala le ho u fa liprotheine tse eketsehileng le fiber.
Lisebelisoa:
Babio, N, Toledo, E, Estruch, E, le al. Lijo tsa Mediterranean le Matšoao a Metabolism Boemo Boemong ba PREDIMED Bo sa Lebelloang. Mokhatlo oa Canada Medical Association Journal. 2014; 186 (17): E649-E657.
Estruch, R, Ros, E, Martinez-Gonzalez, MA. Thibelo e ka sehloohong ea Mafu a Mafu a nang le Lijo Tsa Mediterranean. New England Journal of Medicine . 2013; 368: 1279-1290.
> Mayo Clinic. Linate le Pelo ea Hao: Ho ja linate tsa bophelo ba pelo. E hatisitsoe ka la 15 September, 2016.
Lefapha la Machaba la Temo la United States (USDA), Tšebeletso ea Tlhahlobo ea Temo. Sechaba sa Nutrient Database bakeng sa Reference Standard, Release 28, 2016.
Valls-Pedret C, Sala-Vila, A, Serra-Mir, M. Mediterranean Diet le Tlhahlobo e amanang le Lilemo tse amanang le lilemo: Tlhahlobo ea Meriana ea Maiketsetso. JAMA Kahare Meriana. 2015; 175 (7): 1094-1103.