Lik'hilojule Tse Phelang litholoana le Bophelo ba Bona Melemo
Litholoana tsa morara ke lekholong la bo18 la lilemo lejoe la lamunu le la pummelo (e leng litholoana tse khōlō tse senyehileng tse fumanoang lijong tsa Bohareng le Bochabela bo Hare). Litholoana tsa morara tse nang le mahlaku a matheba a masoeu le a pinki ke a mefuta e 'meli e atisang ho fumaneha selemo se seng le se seng. Litholoana tsa morara ke e 'ngoe ea lik'habohaedreite tse tlaase tse nang le litholoana, halofo ea litholoana tsa morara e nang le morara o nang le lik'habohaedreite le sesekere tse fokolang ho feta tholoana e tloaelehileng.
| Litaba tsa phepo ea litholoana tsa morara | |
|---|---|
| Ho Sebeletsa Boima ba 1/2 bohareng (hoo e ka bang 4 "dia) (128 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 41 | |
| Lik'halori tse tsoang Fat 1 | |
| Total Fat 0.1g | 0% |
| Fatouated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monatsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potassium 177.92mg | 5% |
| Lihabohaedreite 10.3g | 3% |
| Dietary Fiber 1.4g | 6% |
| Sugars 8.9g | |
| Protheine 0.8g | |
| Vithamine A 24% · Vithamine C 73% | |
| Calcium 2% · Iron 1% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Kaha ha ho na mafura le lik'hilojule tse 41 feela bakeng sa halofo ea litholoana, litholoana tsa morara ke ka tlhaho tse monate le tse monate ho ithabisa ka bobona. Le hoja li na le vithamine A le C tse nang le monate le tse ruileng, ha li fane ka liprotheine le fiber. Haeba u e-ea bakeng sa morara oa mapolanka joaloka sejo se monate, o na le khetho e ngata ea protheine kapa ea fiber joaloka yogurt kapa linate tse nyane tse nang le letsoho.
Melemo ea bophelo bo botle ea litholoana tsa morara
Litholoana tsa morara ke mohloli o babatsehang oa vithamine C (bohlokoa bakeng sa pholiso ea leqeba le ho kenngoa ha tšepe). Meroho ea litholoana tsa palema e boetse e na le antioxidant lycopene , e leng eona e fanang ka 'e ntle ea pinki e ntle.
Liphuputso li bontšitse hore ho na le kotsi e fokolang ea kankere ea prostate ho batho ba jang lijo tse nang le lycopene. Ho phaella moo, lycopene e ka eketsa HDL (k'holeseterole e phetseng hantle) le ho fokotsa LDL (cholesterol e mpe), mohlomong ke hobane'ng ha lipatlisiso tse ling li bontša hore ho ja litholoana tsa morara ho ka thusa ho fokotsa li-cholesterol tsa LDL maling.
Litholoana tsa morara li na le flavanones, karoloana ea flavonoids. Li-Flavonoids li bontšitsoe ho bontša likokoana-hloko, li-antithrombogenic, antidiabetic, li-anticancer le mesebetsi ea methapo ea pelo ka mekhoa e fapaneng ea liketso ka vitro le liphoofolong tsa liphoofolo.
Lipotso Tse Tloaelehileng Mabapi le Litholoana Tsa Morara
Na nka ja litholoana tsa morara ha ke noa meriana?
Mohlomong u kile ua utloa pele u lokela ho qoba ho ja litholoana tsa morara haeba u e-na le lipilisi tse fokolang (li-cholesterol ho theola) tse bitsoang statins. Ntle le ho sebelisana le li-statin, ho ja litholoana tsa morara le ho noa lero la litholoana tsa morara ho ka sebelisana le meriana e mengata e mengata, e leng lengolo la ngaka le ka holimo-limo.
Meroho ea morara e na le sehlopha sa metsoako e bitsoang furanocoumarins, e sebetsang 'meleng ho fetola litšobotsi tsa mefuta e itseng ea meriana. Litholoana tsa morara li ka boela tsa fapana le meriana e kang antihistamine, khatello ea mali lithethefatsi, lithethefatsi tsa meriana ea phetoho, thibelo ea bokhachane, meriana ea acid e thibelang lithethefatsi, le ho fokotsa khohlo ea dextromethorphan. Ho beha litholoana tsa morara ka meriana ho ka etsa hore 'mele o bebofatse meriana ena ka mokhoa o sa tloaelehang. Haeba u na le mathata, buisana le ngaka ea hau ka meriana pele u ja litholoana tsa morara.
Na mefuta e fapaneng e na le lik'halori tse fapaneng?
U ka 'na ua bona litholoana tsa morara o moputsoa, o mosoeu, kapa oa ruby o fumanehang ka lebenkeleng. Litlaleho tsa phepo e nepahetseng pakeng tsa mefuta e fapa-fapaneng li tšoana hantle le lik'halori le macronutrients. Ho ka 'na ha e-ba le mefuta e sa tšoaneng ea antioxidant load e thehiloeng ka' mala. Ka kakaretso, khetha seo u se ratang 'me u thabele!
Ho Nata le ho Boloka Litholoana Tsa Morara
Ha u reka, batla litholoana tsa morara tse se nang 'mala o tala o ka ntle-ena ke letšoao la ho butsoa. Qoba litholoana tse nang le libaka tse bonolo, kapa libaka tse tsitsitseng. Tlosa litholoana tsa morara tse nang le letlalo le thata kapa le khanyang. Tšoara litholoana tsa morara matsohong a hau, e lokela ho ikutloa e le boima ho feta kamoo e shebahalang kateng, poleloana eo hangata e boleloang e le "e boima ho feta boholo ba eona." Sena se bolela hore litholoana tsa morara li tla ba lerootho.
Haeba u rerile ho ja litholoana tsa morara hang-hang, li tlohele ka ntle mocheso. Ho lumeloa hore litholoana tsa morara oa antioxidant lia eketseha ha li ntse li butsoa, kahoo ho ja e butsoitseng ho loketse.
Litholoana tsa morara tse salang hore li jeoe hamorao li ka bolokoa ka sehatsetsing.
Etsa bonnete ba hore u hlatsoe letlalo la morara pele u nooa hobane o ka ba le libaktheria tse ling ka ntle. Hlatsoa ka metsi a batang 'me u phunye ka ntle ka sesepa sa meroho.
Mokhoa o Molemo oa ho Lokisetsa Morara oa Morara
Litholoana tsa litholoana tse tšoeu li hlahisa lero le monate haholo le litholoana tse pinki li monate. Leka bobeli 'me u bone hore na ke lintho life tse fapa-fapaneng tseo u li ratang hamolemo
Fokotsa feela morara oa hau oa morara ka khaba kapa u sebelise litholoana tsena ho eketsa tatso, litlolo le 'mala ho lipepe tse phetseng hantle. Lipate tsa morara tse nang le avocado le meroho bakeng sa salate e hlasimollang ea citrus, kapa ho rema litholoana tsa morara ho etsa lijo tse monate, tse hlahisang lijo.
Li-Recipes tsa morara
Mefuta e mengata ea diresepe e nang le morara oa morara, o nyala lekhoba le monate la pelo, le li-grapefruit tse bofubelu. Lenyalo ha le monate feela ho sheba, le hlollang haholo. Apocado e kopanya ka mokhoa o phethahetseng ka monate o monate, o bolila oa litholoana tsa morara. Fana ka liteko tsena-u ke ke ua soetseha.
- Pink Grapefruit Avocado Salad
- Ho tšoloha Turkey ka Koala-thollo ea morara
- Tilapia e nang le Sauce ea Caperfruit ea Caperefruit
> Mehloli:
> Qala, R. 5 Lijo Tse Tloaelehileng-Meriana ea Lithethefatsi. American Academy of Nutrition le Dietetics. 2014.
> Labensky, SR, Hause, AM. Ho pheha: Buka ea Lipuo tsa ho jala limela. 3rd ed. Upper Saddle River, NJ: Prentice Hall, 2003: 803-804.
> Linus Pauling Institute. Flavonoids.