Lik'hilojule Litlhapi le Bophelo ba Bona Melemo
Le hoja manyolo a se a tlaase ka lik'hilojule, a ka ba karolo ea lijo tse phetseng hantle hobane a le molemo bakeng sa pelo ea hau 'me a phethehile ho lahleheloa kapa ho fumana boima ba' mele. Li-peanuts tse fokolang ke mohloli o motle oa liprotheine, fiber, mafura a phetseng hantle, livithamine le liminerale.
Le hoja ba na le 'linate' ka lebitso la bona, manamane ha a hōle lifate kahoo ha a amana le lialmonde, walnuts le linate tse ling tsa 'nete.
Likhau ke tsa lelapa la legume hoo li amanang le lierekisi, linaoa tse omisitsoeng le soya.
| Li-Peanuts Facts Nutrition Facts | |
|---|---|
| Ho Sebeletsa Boima ba 1 oz (28 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Lik'halori 166 | |
| Li-calories tse tsoang ho Fat 126 | |
| Kakaretso ea Fat 14.1g | 22% |
| Fat Satated Fat 2g | 10% |
| Polyunsaturated Fat 4.4g | |
| Monatsaturated Fat 7g | |
| Cholesterol 0mg | 0% |
| Sodium e 230mg | 10% |
| Potasiamo 186.21mg | 5% |
| Lik'habohaedreite 6.1g | 2% |
| Dietary Fiber 2.3g | 9% |
| Litlhapi 1.2g | |
| Protheine 6.7g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 2% · Iron 4% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Ho sebelisoa ha li-peanuts ho lekanang le ounce e le 'ngoe, kapa li-noan tse ka bang 28. Ho joalo le ka palo ea mefuta e mengata e tla tšoana le letsohong la hau. Likokoana-hloko tseo tse seng kae li na le lik'hilojule tse 166, boholo ba tsona li tsoa mafura, hammoho le li-grama tse 7 tsa protheine.
Melemo ea Bophelo ea Mefuta
Lijoana ke pelo e phetseng hantle hobane ke mohloli o babatsehang oa monounsaturated fatty acids tse ka thusang ho theola k'holeseterole eohle. Tsamaiso ea Ts'ebetso ea Lijo le Meriana ea United States e lumella hore litlaleho tse latelang li behoe ka har'a liphutheloana tsa lijo tse nang le linate tsa mongobo tse tletseng kapa tse khaotsoeng:
Bopaki ba saense bo bontša empa ha bo bontše hore ho ja li-ounces tse ngata ka letsatsi ka linate tse ngata tse kang limatlafatsi e le karolo ea lijo tse fokolang mafura a mangata le k'holeseterole ho ka fokotsa kotsi ea lefu la pelo. Bona tlhahisoleseding ea phepo e nepahetseng ea mafura a fatše.
Li-peanut o boetse li phahame ho phytochemical e bitsoang resveratrol e ka 'nang ea e-ba le melemo ea bophelo bo botle.
Resveratrol ke stilbene ea tlhaho e nang le tšebetso e matla ea antioxidant.
Lipotso Tse Tloaelehileng ka Lipalesa
Na Li-Peanut Li Molemo Bakeng sa Tahlehelo ea Boima ba 'Mele?
Mefuta e mengata ha e na lik'hilojule tse ngata hobane e matla haholo. Empa hafeela u sheba likarolo tsa hau, ho li ja ho ka 'na ha u thusa hore u fokotse boima ba' mele . Liphuputso li bontša hore batho ba jang linate le likhantši ba atisa ho ba le likarolo tse tlase tsa 'mele .
U ka 'na ua ipotsa hore na lijo tse phahameng ka lik'halori li ka u thusa joang hore u fokotse boima ba' mele. Lebaka le leng le ka 'na la e-ba hore ho tloha ha linate li phahame ka mafura a phetseng hantle, liprotheine le fiber, ho sebeletsa e nyenyane feela ho ka khotsofatsa tlala ea hau le ho u boloka u ikutloa u phetse nako e telele. Senotlolo sa ho ja linate le ho theola boima ke ho shebella mahlakore a hau a sebeletsang ka hloko.
Nakong e tlang ha u e-na le tlala pakeng tsa lijo, u je bohobe bo le bong. Le hoja e phaella ka lik'hilojule tse 166 bakeng sa lijo tsa hau tsa letsatsi le leng le le leng, e tla u thusa ho u phehella ho fihlela lijo tse latelang, 'me sena se ka u thusa hore u se ke ua ja lijo tse ngata ha lijo tseo li etsoa.
Ho ka 'na ha bonahala e le ntho e sa utloahaleng hore lijo tse tšoanang li ka ba molemo bakeng sa ho lahleheloa le ho boima. Empa ha e ntse e le 'nete, linate tse seng kae li ka thusa ho thibela takatso ea lijo, li fana ka lik'hilojule tse eketsehileng' me li khothalletsa boima ba 'mele ha li jeoa ka bongata.
Ho thoe'ng haeba ke e-na le lithibelo tsa likhaue?
Ho fokola hamonate ha ho letho leo motho a lokelang ho le nka habobebe. Ha ba tloaelehile mme ba ka ba kotsi haholo. Haeba u na le toergic ho li-peanuts u tla lokela ho qoba likhaoana le lihlahisoa tse entsoeng ka mekhako. Batho ba bang ba itšoara ka matla hoo esita le ho nkhang hamonate ho ka etsa hore ba arabele.
Batho ba bang ba fokolang linate ba ka ja linate tsa lifate joaloka lialmonde, walnuts le li-cashews. Empa ho molemo ho bua le ngaka pele u eketsa linate tsa lifate ho lijo tsa hau. Bakeng sa tlhahisoleseling e eketsehileng mabapi le ho sebetsana le ho phekola hamonate ea peanut, bala li-peanut tsa mefuta eohle ea lijo.
Ho Khetha le ho Boloka Mekhabiso
Lijoana tse ntseng li le likhethong li ka chesoa (ka ntle le letsoai) kapa tse tala.
Li ka bolokoa ka mocheso oa motlakase ka khoeli kapa tse peli, empa kaha li phahame ka mafura, li ka tsamaea li le bobebe. Ho molemo ho boloka mekhabiso ena ka sehatsetsing moo e tla qetella ho fihlela selemo, kapa ka lehare ha ba tla lula hantle ho fihlela lilemo tse peli.
Haeba u sa batle ho sebetsana le khetla, u ka boela ua reka linate tse sirelelitsoeng. Hangata li omeloa kapa li halikiloe ka oli, li letsoai, 'me li ka kopanngoa le linate tse ling. Lijo tse halikiloeng tse sirelelitsoeng ke lilulo tse tsitsitseng hafeela li ntse li bolokiloe ka setsing se tiisitsoeng. Hang ha sejana se bulehile, ho molemo ho boloka linate ka sehatsetsing ho boloka tatso le ho hloekisa.
Mokhoa o Molemo oa ho Sebeletsa Manatelo
Mefuta ea linate e ka jeoa ka letsoho e le bohobe. Li-peanuts tse seng kae li tsamaea hantle ka apole kapa karolo e 'ngoe ea litholoana tse tlaase tse nyenyane tse kang pere, perekisi kapa fragole tse' maloa. Ka linako tse ling li-nanate li sebelisoa ha li pheha 'me u ka li fumana li le monate, e le motsoako oa mongobo oa peanut, kapa o kenyelelitsoe ho salate le lijana tse ka thōko. 'Me, ha e le hantle, manate a tloaelehileng a sebelisoa ka sandwich ka mofuta oa pere ea pereate.
Recipes tsa Peanut
Lekhotla la Sechaba la Peanut le fana ka lipepe tse monate le tse phetseng hantle tse nang le likhahla:
- Kale & Roasted Chicken Salad le Peanut Vinaigrette
- Peanut Trail Mix
- Moriri oa Citrus o nang le Mint le Peanuts
Lentsoe ho
Likhaue li na le phepo e nepahetseng 'me li na le melemo ea bophelo bo botle. Ho noa li-peanuts tse 'maloa letsatsi le leng le le leng kapa ho thabela monate o moholo oa perekisi le jelly sandwich ea lijo tsa motšehare.
Lisebelisoa:
Morena JC, Blumberg J, Ingwersen L, Jenab M, Tucker KL. "Linate le lifate tsa lifate ke litholoana tsa lijo tse phetseng hantle." J Nutriti. 2008 Sep; 138 (9): 1736S-1740S.
Mattes RD, Kris-Etherton PM, Foster GD. "Tšusumetso ea linate le linate tsa lifate ka boima ba 'mele le tahlehelo ea boima ba' mele ho batho ba baholo." J Nutriti. 2008 Sep; 138 (9): 1741S-1745S.
Mokhatlo oa United States oa Lijo le Lithethefatsi. "Litlhaselo tsa Bophelo bo Tšoanelehang ba Bophelo ba FDA." E ntlafalitsoe ka la 11 August, 2016.