Ke Mabaka a 'maloa Feela a ho Ja Likokoana-hloko tse Eketsehileng
Ha ke ntse ke etsa lipatlisiso ka lijo tsa botsofali, ke ile ka makatsoa ke ho tseba hore linaoa li ke ke tsa e-ba karolo e phetseng hantle ea lijo tsa hau, empa li na le litšenyehelo tse khahlanong le botsofali. Joaloka batho ba bangata, ke ne ke tseba hore linaoa e ne e le mohloli o motle oa liprotheine le hore ho fapana le mehloli ea liprotheine tsa liphoofolo (joaloka nama le lebese), ha li na mafura a sa pheleng. Empa seo ke se fumaneng ha ke etsa lipatlisiso tsa lijo tsa botsofali ke hore linaoa li phahame haholo li-antioxidants.
Ha e le hantle, halofo ea senoelo sa bofubelu bo ommeng, liphio kapa linaoa tsa pinto li na le tse ling tse ngata ka ho fetisisa tsa li-antioxidants lijong leha e le life!
Tlhahiso ea phepo ea linaoa
Hona linaoa ke mohloli o moholo oa liprotheine tsa mafura a meroho, empa melemo ea bona ea phepo e ke ke ea fela moo. Linaoa, joaloka limela tse ling, le tsona li na le fiber, e leng ntho e sa sebelisetsoeng ha ho tluoa tabeng ea bophelo bo botle ba meno. Fiber e linaoa e boetse e thusa ho u khotsofatsa ka potlako, ho bolela hore u ka ikutloa u khotsofetse ka lik'hilojule tse seng kae ho feta lijo tse fokolang.
Likhooa li boetse ke mohloli o moholo oa folate (o tsejoang hape e le folic acid kapa vithamine B9), e tsejoang ka matla a eona a ho thusa ho lokisa lisele tse senyehileng. Hohle-hohle, linaoa li ka ba tlatsetso e kholo ho lijo tsohle tse phetseng hantle, li nka hore li lokiselitsoe ntle le ho feta sodium kapa mafura.
Ak'u shebe lintlha tse ling tsa phepo ea mofuta o mong oa linaoa tse ratoang ka ho fetisisa:
| Linnete tse nang le phepo e nepahetseng: Linaoa tsa liphio, tse tala (Tšebeletso ea ho sebeletsa: 1 senoelo) | ||
|---|---|---|
| Li-calories | 613 | |
| Total Fat | 1.5 g | 2% Boima ba Letsatsi le Letsatsi |
| Cholesterol | 0 g | 0% Boima ba Letsatsi le Letsatsi |
| Sodium | 44 mg | 1% Boima ba Letsatsi le Letsatsi |
| Potassium | 2587 mg | 73% ea Letsatsi le Letsatsi |
| Kakaretso ea lik'habohaedreite | 110 g | Boemo ba letsatsi le letsatsi ba 36% |
| Fiber Fiber | 46 g | 184% Bohlokoa ba Letsatsi le Letsatsi |
| Liprotheine | 43 g | 86% Botle ba Letsatsi le Letsatsi |
| Calcium | Boemo ba letsatsi le letsatsi ba 25% | |
| Vithamine C | 13% Boima ba Letsatsi le Letsatsi | |
| Tšepe | Matla a letsatsi le letsatsi a 83% | |
| Vithamine B-6 | 35% ea Letsatsi le Letsatsi | |
| Magnesium | Matla a letsatsi le letsatsi a 64% |
Le hoja mefuta e fapaneng ea linaoa e na le litekanyo tse sa tšoaneng (e leng se tšoana le linaoa tse tala, ka mohlala, li na le fiber e nyane haholo ebile ha e na vithamine ea C), linaoa tsohle li na le anthocyanin, flavonoid e matla e tsejoang ka mefuta ea eona ea antioxidant.
Bohlokoa ba Antioxidants ho Anti-Aging
Li-antioxidants ke tsa bohlokoa ka ho khetheha bakeng sa ho tsofala le ho phela nako e telele.
Li-antioxidants ha e le hantle lisebelisoa le tsona ka boeona e le hore barekisi ba ka 'na ba u lumella. Ho e-na le hoo, lentsoe antioxidant le bolela bokhoni ba motlakase oa ho tlosa lik'hemik'hale tse silafatsang 'meleng, tse hlalosang kamoo lintho tse ngata tse sa tšoaneng tsa tlhaho li' nileng tsa hlalosoa e le li-antioxidants. Ntho ea bohlokoa ka ho fetisisa ts'ebetsong ea ho hlola botsofali ke hore li-antioxidants tse fumanoang lihlahisoa tsa lijo tse phetseng hantle li loantša tšenyo e bakiloeng ke li-radicals tse sa lefelloeng, tse thusang litho tsa lisele le metsoako ea hau ea nako e telele e bakiloeng ke metabolism le lijo tse sa nepahaleng ha u ntse u le lilemong.
Ha u ntse u ka fumana pheko ea antioxidant ea hao ho tsoa lithong tse ling tse nang le vithamine E le vithamine C, mehloli e molemo ka ho fetisisa ea litlhoko tsa hau tsa phepo e ntse e le lijo tsohle. Leka ho kenyelletsa linaoa joaloka linaoa tse ntšo, linaoa tsa liphio le linaoa tsa pinto, ho ja lijo tse 'maloa ka beke. 'Mele oa hau o tla u leboha!
Lisebelisoa:
Lila, Mary Ann. "Anthocyanins le Bophelo ba Batho: Tsela ea Investigro Investigative Approach." Journal of Biomedicine le Biotechnology 2004.5 (2004): 306-13.
Xianli Wu, Gary R. Beecher, Joanne M. Holden, David B. Haytowitz, Susan E. Gebhardt, le Ronald L. Pele. "Li-lipophilic le Li-Hydrophilic Matla a Lijo Tse Tloaelehileng United States." J. Agric. Food Chem., 52 (12), 4026-4037, 2004.