Hangata li-walnuts ke masole a sa tsitsang a lelapa la linate tsa lifate. Le hoja lialmonde, li-cashews le li-pecans li khabisitsoe ka mokhoa o khahlehang 'me li le bonolo ho li tšoara ka tsela e bobebe, li-walnuts li bonahala li patehile har'a lijo tse bakang tse seng kae. Hape re bone palo e ntseng e eketseha ea botoro ea almonde 'me re tšehile matšolo a maholo a pistachio.
Hona joale-u se ke ua re etsa phoso-linate tsena tse ling ke likhetho tse ntle le tse monate ... empa mofumahali ea hlokang mofumahali Walnut ha a fumane lerato le lekaneng. 'Me u ntšepe, o na le lintho tse ngata tseo a lokelang ho fana ka tsona.
Ha e le hantle, kaha kotulo ea lepa (ho elella bofelong ba August ho fihlela qetellong ea November) e felile, linate tsena tse ncha tse nkiloeng le tse nkiloeng li ntse li phahamisa mabenkeleng, kahoo bona ke mabaka a seng makae a ho tšoara mokotla hammoho le litsela tse 'maloa tse monate tsa ho li hula.
Nako ea "Nut" e senyehileng
Li-walnuts ke mohloli o babatsehang oa vithamine B1, vithamine B6, folic acid, phosphorus, magnesium, koporo le mafura a monounsaturated. Hape ke tsona feela sefate se nang le mohloli o moholo oa ALA, omega-3 e mafura a mafura a semela. Lihlahisoa tsena tsa bohlokoa li thusa ho fokotsa ho ruruha, ke tsa bohlokoa bakeng sa ts'ebetso ea ho tseba, le ho thusa ho fokotsa kotsi ea ramatiki, kankere le lefu la pelo. Ha li-walnuts li fana ka ligrama tse 2,6 tsa ALA ka ho sebetsa, "nutty" matha-up-up, li-pecans, e fana feela ka 0.5 dikgerama ka ho fetisisa ho sebeletsa.
Nako-joalo ho itšoara;)
Melemo
Lintho tse ngata tsa lipatlisiso li bontšitse hore linate tsohle, ho akarelletsa le walnuts, li ka thusa ho fokotsa k'holeseterole e seng kotsi bophelong ba hao 'me, ka lebaka leo, fokotsa kotsi ea lefu la pelo. Ha e jeoa e le karolo ea lijo tsa Mediterranean (nahana ka litlhapi, oli, litholoana, meroho, linate le lipeo), li fokotsa kotsi ea lefu la pelo le lefu la seoa.
Ma-walnuts ka boeona a fokotsa liketso tse seng kotsi bophelong ba khatello ea maikutlo le ho ntlafatsa maikutlo a banna. Li boetse li bontšitsoe ho thusa ho fokotsa kotsi ea lefu la tsoekere ea mofuta oa 2 ho basali le ho tsitsisa tsoekere ea mali.
Tlhahiso ea Bokooa Bohle ho Motho e mong le e mong
E le hore u kotule melemo ea walnuts, leka ho ja ounce-e ka bang ka letsoho ka letsatsi. Ke hoo e ka bang halofo e 12 ea lepa. Na o hloka pululelo? Hlahloba diresepe tse monate tsa California Walnut Commission le lintlha tse bonolo tse latelang:
- Mofuthu: Haeba u sa le mocha oa ho ja li-walnuts, re qala ho fana ka tlhahiso ea hore u nke feela letsoho le tala. U tla bona hore tatso ea bona ke ea fruity, earthy le tart. Ma-walnuts a lefifi a monate, a monate oa caramel. Leha ho le joalo, ba hlile ba reka ka tlaase ho lebenkeleng ho feta mefuta e khanyang. Hobane'ng? Mabenkele a rekisoang a nahana hore ha a khahlehe haholo. Haeba u rerile ho fana ka li-walnuts tse tala, etsa bonnete ba hore o li boloka ka sehatsetsing ho li thibela ho tsamaea ka li-rancid; ba tla lula ba hloekile bakeng sa selemo se seng se tletseng.
- Toasted: Ho sotha tatso e tala, leka ho toasting walnuts. Ho sebelisa mocheso ho matlafatsa tatso ea bona, ho ntša monate oa nama. Fela li-walnuts tse nang le lijo tse monate ka salate e ncha kapa ka yogurt e tlaase. Li boetse li kopanya likhallelo tse ngata le koro ea ravioli kapa e le monate o monate lijong tse kopantsoeng.
- Palesa e khubelu ea Palesa: Ha u se u itokiselitse ho shapa sejana se secha, leka Pepere ea Palesa ea Sefubelu. E sebedise joaloka hummus mme e e jale ka hoo e batlang e le eng (burgers, tlhapi, veggies, joalo-joalo).
- Paseka ea Moriri oa Moriri e nang le mokopu o halikiloeng, Sage le Walnuts: Ha u se u itokiselitse ho shapa sejo se secha, leka Testaka ea ka ea Moriri oa ka e nang le Pumpkin e Hlileng, Sage le Walnuts. Ts'ebetsong ena e ncha ea pasta ke mokhoa o phethahetseng oa ho thabela litlolo tsa ho oa. Bana ba ka ba bile ba bina lithoriso tsa bona!
Lekhetlo le latelang ha u le ka lebenkeleng, nka peek. Ma-walnuts a hokae? Na li patiloe kapa li bontšoa ka boikhohomoso ka linate tsa bona tsa lifate?
Ka ho ja tse ngata tsa tsona le ka ho fumana tse ntle tsa bona tse monate, re ka hlompha hlooho ea rona 'me ra tiisa hore ha a sa na sehlooho sa mohale ea sa tsitsang.
Ka Joy Bauer, MS, RDN, CDN, Bophelo bo botle le phepo ea Litsebi Litsebi tsa NBC Kajeno Bontša le mothehi oa Nako e Natefatsang.
> Mehloli:
> Jenkins, DJA, Hu, FB, Tapsell, LC, Josse, AR & Kendall, CWC (2008). Mele ea mofuta oa 2 oa tsoekere e ka ba molemo. Journal of Nutrition, 138 (9), 1752S-1756S.
> Njike, VY, Ayettey, R., Petraro, P., Treu, JA & Katz, DL (2015). Ho kenngoa ka lehlaka ho batho ba baholo ba kotsing ea lefu la tsoekere: liphello tsa ho hlophisoa ha 'mele, boleng ba lijo, le mehato ea kotsi ea pelo. British Medical Journal e Bulela Tlhahlobo ea Lefu la Ts'oaetso le tlhokomelo, 3 (1).
> Estruch, R., Ros, E., Salas-Salvado, J., Covas, M.-I., Corella, D., Aros, F., le al. (2013). Thibelo e ka sehloohong ea lefu la pelo le lefu la Mediterranean Diet. New England Journal of Medicine, 368, 1279-1290.