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Nakong ea bokhachane, takatso ea lijo e ke ke ea qojoa, ho sa tsotelehe hore na ke mofuta oa lijo. Mme nakong ena, ho etsa liqeto tse nepahetseng ho bohlokoa. Kahoo, hobaneng u sa kenyeletse ntho e phetseng hantle joaloka litholoana tse ommeng le linate lijong tsa hau ho netefatsa hore uena le lesea le lula le phetse hantle.
Litholoana le linate tse ngata tse ommeng joalo ka liapolekose, lifeiga, liapole, walnuts, lialmonde, morara o omisitsoeng le li-pistachio li ntle bakeng sa basali ba baimana kaha li na le fiber, li-antioxidants, livithamini le liminerale tse kang calcium, magnesium, iron, joalo-joalo.
Litholoana tse ommeng li na le limatlafatsi tse lekanang le litholoana tse sa tsoa khuoa, ntle le ha metsi a le teng. Linate ke lijo tse nang le limatlafatsi, 'me ho li ja tse' maloa nakong ea bokhachane ho tla u thusa ho fihlela litlhoko tsa hau tsa phepo e nepahetseng.
Melemo ea ho ja litholoana tse omisitsoeng le linate nakong ea bokhachane
1. Thibela ho sokela
Litholoana tse ommeng le linate li na le fiber e ngata e thusang ho thibela ho sokela, e leng mathata a atileng haholo ao basali ba tobanang le ona nakong ea bokhachane. Nakong ena, ho se leka-lekane ho hongata ha li-hormone ho ka lebisa ho ho patoa. Litholoana tse ommeng le tsona ke mohloli o moholo oa li-antioxidants tsa polyphenol [1] .
2. Eketsa palo ea mali
Litholoana tse ommeng le linate tse kang matsatsi, lialmonde le li-cashews li na le tšepe e ngata, e leng sesebelisoa sa bohlokoa se hlokahalang nakong ea bokhachane [pedi] . Nakong ena, 'mele o fana ka mali le oksijene ho lesea la hau, ka hona ka keketseho ea tlhoko ea phepelo ea mali, tlhoko ea lisebelisoa tsa tšepe' meleng oa hau le eona ea eketseha.
3. Laola khatello ea mali
Litholoana le linate tse ommeng ke mehloli e meholo ea potasiamo, e leng liminerale tsa bohlokoa tse thusang ho tsitsisa khatello ea mali le ho matlafatsa taolo ea mesifa. Khatello ea mali e phahameng nakong ea bokhachane e beha khatello e ngata haholo pelong le liphio, e leng ho ka eketsang kotsi ea lefu la pelo kapa la liphio le stroke. [3] .
Thuso ho holiseng meno le masapo a lesea
Litholoana le linate tse ommeng li fana ka vithamine A e ngata, vithamine e qhibilihang mafura e hlokahalang bakeng sa ho holisa meno le masapo a lesea. E boetse e thusa ho boloka sesole sa 'mele se sebetsa hantle, ho boloka pono le ho thusa kholo ea kholo le kholo [4] .
5. Matlafatsa masapo
Litholoana tse ommeng le linate ke mohloli o motle oa khalsiamo, e hlokahalang nakong ea bokhachane. Ha o le moimana, 'mele oa hau o hloka khalsiamo e eketsehileng ho boloka meno le masapo a phetse hantle hape le hore lesea la hau le holise masapo le meno a matla [5] .
Melemo e meng ea ho ja litholoana le linate tse omileng ke tse latelang:
- Matsatsi le li-prune li matlafatsa mesifa ea popelo le ho nolofalletsa mokhoa oa ho pepa ka ho fokotsa menyetla ea ho tsoa mali kamora ho pepa.
- Ho sebelisoa ha litholoana tse ommeng le linate nakong ea bokhachane ho fokotsa menyetla ea ho ba le asma le ho hema [6] .
- Li-walnuts, li-cashews le lialmonde ke mohloli o motle oa omega 3 fatty acids e thibelang pelehi le pelehi, le ho eketsa boima ba 'mele le ho fokotsa kotsi ea preeclampsia.
Lethathamo la Litholoana Tse Omileng le Linate Tseo U ka li Fang Nakong ea Boimana
- Li-walnuts
- Li-cashews
- Makotomane
- Lipistachi
- Lialmonde
- Liapolekose tse omisitsoeng
- Lihlahisoa
- Liapole tse omisitsoeng
- Matsatsi
- Lifeiga tse omisitsoeng
- Libanana tse omisitsoeng
- Matonkomane
Litla-morao tsa ho ja litholoana tse omileng le linate
Litholoana tse ommeng le linate li lokela ho jeoa ka tekano. Ho e fetella ho ka baka mathata a mala, ho nona, mokhathala le ho bola ha meno hobane li na le tsoekere ea tlhaho le likhalori tse ngata.
Mehato ea ho itšireletsa eo u lokelang ho e nka ha u ntse u ja litholoana le matsu
- Qoba litholoana tse ommeng tse ekelitseng tsoekere le lithibelo ho eona.
- Khetha litholoana tsa tlhaho tse omisitsoeng letsatsing ho fapana le tse sebetsitsoeng.
- Boloka litholoana tse ommeng le linate ka setsing se koetsoeng ho thibela ho tšoaroa ke hlobo.
- Hlahloba hore na litholoana li bolile ebile lia nkha pele u li ja.
- Qoba litholoana tse ommeng tse soeufalitsoeng.
Litsela tsa ho ja tholoana tse ommeng le linate nakong ea bokhachane
- U ka li ja li le tala.
- Kenya linate lijana tse ling tse monate joalo ka poha, upma, jj.
- Eketsa linate le litholoana tse omileng lisalateng tsa hao, pudding, custard le sandwich.
- U ka iketsetsa litholoana tse omileng tsa litholoana le linate, seneke se phetseng hantle haholo seo u ka se jang ha takatso ea hau ea lijo e hlaha.
- E kopanya ka smoothie kapa milkshake ea hau.
Ke Litholoana le Manate a makae a ho omella a ho jeoa ka letsatsi?
Kaha litholoana tse ommeng le linate li na le likhalori tse ngata, ho kgothaletswa ho ja tse seng kae. U ka ja motsoako oa litholoana tsohle tse ommeng le linate ho fihlela litlhoko tsa hau tsa phepo.
Hape hopola hore ho ja litholoana tse omileng le linate feela ho ke ke ha thusa. Ho ja litholoana tse ncha letsatsi le letsatsi ho tla fa 'mele oa hau limatlafatsi tse lekaneng.
Hlokomela: Ka kopo ikopanye le ngaka ea hao ea basali pele u ja litholoana kapa linate tse ommeng.
Sheba Litšupiso tsa Sengoloa- [1]Vinson, J. A., Zubik, L., Bose, P., Samman, N., & Proch, J. (2005). Litholoana tse omisitsoeng: e ntle ka ho fetisisa in vitro le in vivo antioxidants. Journal ea American College of Nutrition, 24 (1), 44-50.
- [pedi]Brannon, P. M., & Taylor, C. L. (2017). Tlatsetso ea Iron nakong ea Bokhachane le Bacha: Ho hloka botsitso le se amehang bakeng sa Patlisiso le Leano. Lijo tsa phepo, 9 (12), 1327.
- [3]Sibai, B. M. (2002). Hypertension e sa foleng nakong ea bokhachane. Obstetrics & Gynecology, 100 (2), 369-377.
- [4]Bastos Maia, S., Rolland Souza, A. S., Costa Caminha, M. F., Lins da Silva, S., Callou Cruz, R., Carvalho Dos Santos, C., & Batista Filho, M. (2019). Vithamine A le Bokhachane: Tlhatlhobo e phetoang. Limatlafatsi, 11 (3), 681.
- [5]Willemse, J. P., Meertens, L. J., Scheepers, H. C., Achten, N. M., Eussen, S. J., van Dongen, M. C., & Smits, L. J. (2019). Ho noa calcium ho tsoa lijong le tšebeliso ea tlatsetso nakong ea bokhachane ba pelehi: Lebella ho ithuta I. Koranta ea Europe ea phepo e nepahetseng, 1-8.
- [6]Ho sareloa, J. A., Wood, L. G., & Clifton, V. L. (2013). Ho ntlafatsa asma nakong ea bokhachane le li-antioxidants tsa lijo: bopaki ba hajoale.Lijo tse nang le phepo, 5 (8), 3212-334.
