Lehlakore le leng le le leng Ho bapisoa le Matla a Maholo a Machaba a Tloaelehileng
Hona joale ho feta leha e le neng pele, linate li khothalletsoa e le bohobe bo monate. Li tsejoa ka ho ba le fiber e phahameng, liprotheine, mafura a phetseng hantle, le li-vithamine le liminerale tse fapa-fapaneng, tse nang le phepo e ngata ho feta sekotlolo sa litapole tsa litapole, le-haeba li jeoa ka tekanyo-li ka u thusa ho theola boima ba 'mele. Ho ja linate le hona ho ntlafatsa bophelo bo botle ba pelo mme bo bontšitsoe ho theola k'holeseterole. Empa ha ho na linate tsohle tse tšoanang le ha ho tluoa tabeng ea ho senya phepo ea eona, kahoo ke habohlokoa hore u tsebe hore na ho na le ba bakae ba sebeletsang.
Nutrition ea linate
Taba e bapisoang habonolo e bontša hore na linate tse tloaelehileng li fapane joang le lihlooho tse nang le phepo e nepahetseng, e leng ho etsang hore e be bonolo ho khetha linate tse loketseng. Chate ena e thathamisa litekanyo tsa phepo ea phepo e nepahetseng (ka hora e le 'ngoe) bakeng sa mofuta o mong le o mong oa linate, hammoho le palo e lekanang ea linate ka' ngoe. O ka bapisa palo ea lik'hilojule, mafura (kakaretso, saturated, monounsaturated, polyunsaturated), lik'habohaedreite le fiber har'a mefuta e robong ea linate.
| Likokoana-hloko ka boima ba 'ngoe (boima ba' mele) | |||||||||
| Mafuta a sa tšoaneng | Nako ea # ea linate | Li-calories (kcal) | Liprotheine (g) | Total Fat (g) | Letlalo le khotsofatsang (g) | Mono- unsaturat- Fat Fat (g) | Poly- unsaturat- Fat Fat (g) | Li-carbs (g) | Fiber (g) |
| Lialmonde | 23 | 160 | 6 | 14 | 1 | 9 | 3.5 | 6 | 4 |
| Li-Nuts tsa Brazil | 6 | 190 | 4 | 19 | 4 | 7 | 6 | 3 | 2 |
| Lihlahisoa | 18 | 160 | 4 | 13 | 3 | 8 | 2 | 9 | 1 |
| Manyolo | 21 | 180 | 4 | 17 | 1.5 | 13 | 2 | 5 | 3 |
| Macadamia linate | 11 | 200 | 2 | 22 | 3.5 | 17 | 0.5 | 4 | 2 |
| Ma-pecans | 19 (halofo) | 200 | 3 | 20 | 2 | 12 | 6 | 4 | 3 |
| Manate a Pine | 165 | 190 | 4 | 20 | 1.5 | 5.5 | 10 | 4 | 1 |
| Pistachios | 49 | 160 | 4 | 18 | 1.5 | 7 | 4 | 8 | 3 |
| Li-walnuts | 14 (halves) | 190 | 4 | 18 | 1.5 | 2.5 | 13 | 4 | 2 |
U se ke Ua Nate
Phoso e 'ngoe eo batho ba e etsang ha ba ja linate ba ja haholo-ba nahana hore ba phetse hantle, ba ka u thusa ho theola boima ba' mele, 'me ba molemo ho feta mekhoa e meng ea bohobe, ka hona ha ho kotsi ho tšoara sekotlolo se nepahetseng, ho nepahetse?
Phoso. Linate li na le lik'halori tse ngata, ho bolelang hore li na le lik'hilojule tse ngata ka ho feta lijo tse ling tse ngata (joaloka pasta, mohlala), li etsa hore u be le boima bo potlakileng. Kahoo ke habohlokoa hore o khomarela boholo ba ho sebeletsa, boo hangata bo nang le "sesebelisoa" kapa senoelo sa 1/4.
U boetse u batla ho ba hlokolosi hore na u khetha mofuta ofe oa linate, joalokaha ba bang ba na le lik'hilojule tse ngata haholo ka linate.
Macadamia linate, ka mohlala, o na le khalori e phahameng ka ho fetisisa, 'me ka 11 feela e boima ka ho lekaneng, ha u fumane letho ka nkho ea hao. Ntho e 'ngoe eo u lokelang ho e hopola ke hore linate li ka etsa palo ka mokhoa oa hau oa lijo haeba u ja haholo. Mefuta e meng e fumanoang linate (li-phytates le tanins) li baka ho senya le khase le ho etsa hore linate li be thata ho cheka, 'me lihlahisoa tse phahameng li ka baka letšollo. Kahoo lekanya likarolo tseo!