Likorolo tsa Walnuts le Bophelo ba Bona Melemo
E 'ngoe ea likarolo tse bohlokoa ka ho fetisisa ho fokotsa boima ke ho khomarela lijo. Liphuputso li bontšitse hore ho lahleheloa ke boima ba 'mele ho ka finyelloa ho sa tsotellehe lipina tsa macronutrient (karolo ea lik'hilojule tse hlahang mafura, lik'habohaedreite le protheine), hafeela khaello ea k'halori e finyelloa. Empa, batho ba ka 'na ba khomarela moralo' me ba boloka boima ba bona haeba ba ikutloa ba khotsofetse ebile ba khotsofetse.
Ho ja lijo tse kang li-walnuts, tse nang le fiber, liprotheine le mafura a phetseng hantle li tlatsitsoe haholo hobane li ntse li fokotseha butle-butle.
Ho phaella moo, walnuts ke khetho e tlaase ea lik'habohaedreite tse nang le omega-3 alpha-linolenic acid (ALA) e thehiloeng limela. Nete e telele ea omega-3 fatty acids, DHA le EPA e ka sebelisoa ho tloha ALA. Lipatlisiso li bontšitse hore lijo tse nang le omega-3 fatty acids li ka fokotsa kotsi ea lefu la pelo mme e ka thusa ba nang le lefu la tsoekere la mofuta oa 2, haholo-holo ba nang le triglycerides e phahameng. Tsela e ntle ea ho ntlafatsa phepo ea hau, ha u ntse u fokotsa lijo tsa hau ea phepo ea lik'habohaedreite ke ho eketsa li-walnuts ho moralo oa hau oa lijo.
| Li-Walnuts Facts Nutrition | |
|---|---|
| Ho Sebeletsa Ho phahamisa 1/4 senoelo, sekhethong, lihlahisoa tse jeoang (linate tse 7) (28 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likoroloji 183 | |
| Li-calories tse tsoang ho Fat 164 | |
| Kakaretso ea Fat 18.3g | 28% |
| Fate e khotsofatsang 1.7g | 9% |
| Furu ea Polyunsaturated 13.2g | |
| Monatsaturated Fat 2.5g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potasiamo 123.48mg | 4% |
| Lihabohaedreite 3.8g | 1% |
| Fiber Dietary 1.9g | 8% |
| Litlhapi 0.7g | |
| Protheine 4.3g | |
| Vithamine A 0% · Vithamine C 1% | |
| Calcium 3% · Iron 5% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Nete e le 'ngoe ea walnuts (li-half, li-half, 14 kapa 1/4 senoelo) e na le 2.5 g ea ALA mme e ka ba: 183 lik'hilojule, 18 g, mafura a 1,7 g, 4 g lik'habohaedreite, 2 g fiber, le 4 g Sekoaelo sa ho eketsa mafura a phetseng hantle joaloka linate ho lijo tsa hau ke ho laola karolo ea hau ka nepo. Nete e nyane ea linate, le hoja e le tlase ka lik'habohaedreite (e leng 4 feela), e ka ba lik'hilojule tse phahameng.
Ho ja haholo, esita le mehloli ea phepo e nepahetseng, ho ka etsa hore boima bo be le boima. Ka hona, haeba u eketsa walnuts ka moralo oa hau oa lijo e le senojoe ka boeona, etsa bonnete ba hore u se boloke ho o mong. Haeba, ka lehlakoreng le leng, u beha ba seng bakae ka salate ea hau, ka yogurt kapa ho ba fetisetsa ka tholoana ea litholoana, joalo ka apole bakeng sa senojoana, fokotsa karolo ea hau ho li-halves tse ka bang 7, kapa li-walnuts tse 3-4 kaofela. Tsela e ntle ea ho eketsa molumo oa hau ke ho sebelisa linate tse khethiloeng.
Melemo ea Bophelo ea Walnuts
Ntle le ho ba mafura a phetseng hantle, walnuts ke mohloli o motle oa liprotheine le fiber. Li-fibre le liprotheine li ka u thusa ho u boloka u tletse. Lijo tse nang le litlheferefere tse ruileng li ka boela tsa thusa ho fa 'meleng molumo o tsitsitseng oa tsoekere, ho thibela li-spikes tse kholo tsa tsoekere. Liphuputso li bontšitse hore batho ba jang lijo tse ngata tsa fiber ba ka 'na ba e-ba le boima ba' mele bo boima 'me ba fokotsa kotsi ea lefu la pelo le kankere. Li-walnuts li boetse li na le mohloli o motle oa mavithamine a nang le mafura, a nang le vithamine E e nang le li-antioxidant.
Lipotso Tse Tloaelehileng ka Walnuts
Na ho ja li-walnuts ho tla etsa hore ke be boima?
Batho ba bangata ba lumela hore kaha walnuts e entsoe haholo ka mafura, ha ba lokela ho e ja hobane ho etsa joalo ho tla etsa hore ba be mafura . Sena hase 'nete. Ha e le hantle, liphuputso li bontša hore batho ba jang linate kamehla ba lekanngoa ho feta ba sa jang linate.
Ho eketsa mafura a phetseng hantle joaloka walnuts ho lijo tsa hau e ka ba tsela e ntle ea ho eketsa mafura, liprotheine le mafura.
Ha u fetola li-walnuts bakeng sa lisebelisoa tse phahameng tsa lik'habohaedreite tse kang breadcrumbs le li-sauces tse boima, u ka fokotsa kakaretso ea khalori ea hau eohle, ea theola boima ba 'mele le ho ntlafatsa tsoekere ea mali. Empa, ke habohlokoa ho ba hlokolosi ho thibela ho ja haholo; lula u etsa bonnete ba hore u bala mangolo pele u kenya. Li-walnuts tse ngata li ka etsa hore motho a kenye khalori e feteletseng e ka etsang hore o be le boima ba 'mele. Le se ke la ja lijo ka ntle ho mokotla, kaha lik'halori li ka eketsa ka potlako. Hopola hape hore li-walnuts kaofela li na le lik'halori tse ngata ho feta li-halnut tsa walnut kapa li-walnuts tse khethiloeng, e bolelang hore o ka ja tlase, bakeng sa lik'halori tse ngata.
Ho Nkela le ho boloka Walnuts
Ha u khetha walnuts, etsa bonnete ba hore u khetha tlhahiso ea unsalted. Sodium e ngata haholo e ka eketsa khatello ea mali 'me ea etsa hore motho a phalle. Li-walnuts li lokela ho fofonela linate tse bonolo 'me li latsoe monate. Haeba ba fofonela joaloka pente e nyenyane, ba ile ba e-ea lihlankana 'me ba lokela ho lahleheloa.
Bakeng sa bophelo bo phahameng ba lithelefono, boloka walnuts ea hau sekoteng se sa keneng sehatsetsing sehatsetsi kapa sehatsetsing, ho itšetlehile ka hore na u rerile ho li sebelisa. Ho boloka li-walnuts serame ho ka thibela li-walnuts hore li se ke tsa tsamaea. Li-walnuts tse bolokiloeng ka sehatsetsing li lokela ho bolokoa hōle le lijo tse nang le monko o monate, tse kang, eiee, konofolo kapa tlhapi, kaha walnuts e ka amohela monate oa lijo tse ling.
Haeba o rerile ho sila li-walnuts tsa hao ho li sebelisa joaloka lijo tsa lepa, emetse ho fihlela u se u loketse ho li sebelisa mofuteng oa hau ho boloka tatso e kholo.
Mokhoa o Molemo oa ho Lokisetsa Walnuts
Li-walnuts ke lijo tse rarahaneng haholo. Li ka sebelisoa e le ho nkela sebaka sa li-breadcrumbs, e le ho eketsa li-salate, lijana tsa mahlakoreng le oatmeal, kapa li jeoa ka boeona e le bohobebebe. Mona ho na le litsela tse kholo tsa ho eketsa li-walnuts ho moralo oa hau oa lijo.
- Sebelisa Walnuts e le Protheine ea Topper: Ho ja liprotheine tse nang le bokooa li ka hlajoa hampe haholo. Ke habohlokoa ho eketsa tatso, empa ho bohlokoa ho lekana ho qoba boholo ba letsoai le mafura ha u pheha. Ho e-na le ho pheha ka li-sauces tse boima, ho chesa le ho sebelisa breadcrumbs ho latsoa protheine ea hao, sebelisa walnuts bakeng sa ho tlatsetsa hamonate, tatso le mafura a phetseng hantle. Khoho e phahameng, Turkey, nama ea nama ea likhomo, nama ea kolobe kapa tlhapi e nang le seaparo sa lepa. Reka li-walnuts tse khethiloeng kapa tse seng li le teng, kapa u li sila.
- Skip Crackers, Bread, le Rice: Li- crackers, bohobe le raese li atisa ho sebelisoa e le lijo tsa ho tlatsa. Bothata ke hore lik'habohaedreite tse hloekisitsoeng tse kang li-crackers tse tšoeu, bohobe bo tšoeu le raese e tšoeu li ka tšela tsoekere ea mali, mohlomong li bile li lebisa litakatsong tse ngata. Haeba u ja lijo tsena haholo, u tla ba le boima ba 'mele. Nakong e tlang ha u ntse u e-na le sopho ea lijo tsa motšehare kapa ho tsuba lijo tsa lijo tsa motšehare, fokotsa khaello ea hau ea lik'habohaedreite 'me u matlafatse lijo tsa hau ka ho eketsa li-walnuts tse seng kae ho lipepe tsa hau.
- Litsela Tse Ling Tsa ho Sebelisa Walnuts:
- Li je e le bohobe bo monate joalo ka (hoo e ka bang 1/4 ea senoelo) kapa li kopane le tsona ka tšebeliso ea litholoana (fokotsa karolo ea halofo ho lefella lik'hilojule). Etsa bonnete ba hore o tla khetha unsalted.
- Qetella kapa ho qhomela ka har'a blender ebe o eketsa yogurt, oatmeal, le lijana tsa lijo-thollo tse feletseng.
- Li-walnuts tse nang le li-smoothies kapa li-substitution tsa lijo bakeng sa peō ea folaxe, li-hemp, chia, kapa nutters.
- Tlohela liaparo tse monate le ho lahlela li-walnuts ka salate ho fokotsa mafura a mangata.
Li-Recipe tsa Li-Walnut
Hlahloba litlhapi tsena tse sebelisang li-walnuts ka monate, litsela tsa pōpo le litsela tse ntle .
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- 7 Lijana tsa Walnut tse phetseng hantle le tse ntle
Etsa lijo tse ka sehloohong le meroho e seng ea starchy le litapole tse monate tse behiloeng kapa lijo-thollo kaofela bakeng sa lijo tse laoloang hantle, tse nang le pelo, tse nang le lik'habohaedrate.
> Mehloli:
> Sacks FM, Grey GA, Carey VJ, et al. Ho bapisa lijo tsa boima ba 'mele le lihlopha tse fapaneng tsa mafura, liprotheine le lik'habohaedreite. N Engl J Med. 2009; 360: 859-873.
> Champagne C, Kris-Etherton P, Raynor H, Wolf A. Nako le neng ho ja ... ke eng e sebetsang bakeng sa phekolo ea botenya? Litaba tsa Tsamaiso ea Boima. Sekolo sa Nutrition le Dietetics. 2015; moqolo 13: 3. 8-11.
> Linus Pauling Institute. Lintho tsa bohlokoa tsa mafura.
> Linus Pauling Institute. Linate.
> California Walnuts. Tsela ea ho reka Ho hlokomela le ho boloka Walnuts.