Melemo e leshome le metso e mene ea ho ja linaoa

Kaofela rea ​​tseba hore ho ja linaoa letsatsi le leng le le leng ho ntlafatsa bophelo ba rona, empa ba bangata ha ba hlokomele hore li na le melemo e meholo ka tekanyo e kholo bakeng sa 'mele le kelello.

1- Haha mesifa

Kaha li na le li-amino acid tse ngata, e leng li-block tsa protheine le mesifa, ho li ja haholo ke tsela e ntle ea ho khothalletsa bophelo bo botle ba mesifa le matla. Ha e le hantle, ha se sebaka sa ho sebetsa mesifa ea hau, empa ke tsela e ntle ea ho netefatsa bophelo bo botle ba mesifa.

2- Eketsa matla

Li-legume tse kang linaoa li na le lik'habohaedreite tse ngata tse phetseng hantle, 'me ho li ja ho matlafatsa matla le ho thusa ho li boloka letsatsi lohle ka lebaka la fiber le protheine ea tsona.

3- Ho phekola ho pipitleha

Fiber e ka har'a limela tsa linaoa e feta ka bongata ka maleng, e thusang ho tsoa mala kamehla le ho phekola ho pipitleha.

4- Matlafatsa Prebiotics

Li-legumes li fana ka phepo bakeng sa mefuta e mengata ea libaktheria tse molemo hang ha fiber e ka har'a lijo-thollo e fihla maleng, athe li-probiotics li fumaneha ka tlhaho.

5- Ho sireletsa masea a ka pōpelong ho tsoa bofokoling

Kaha limela tsa linaoa li na le folic acid, kapa vithamine B9, ha li jeoa nakong ea bokhachane, li thusa ho thibela ho se tloaelehe ha lesea le ka pōpelong.

6- Ho ntlafatsa bophelo bo botle ba pelo

Hobane linaoa ke mehloli e metle ea magnesium ea diminerale, li thusa ho netefatsa pelo e phetseng hantle. Magnesium e thusa ho khatholla methapo ea mali 'me e ameha ho laola tšebetso ea motlakase ea pelo.

7- Anti-botsofali antioxidants

Li-legumes li ruile ka metsoako e tsejoang e le polyphenols, e leng li-antioxidants tse matla tse loantšang li-radicals tsa mahala tse amanang le botsofali le maloetse.

8- Ho fokotsa khatello e phahameng ea mali

Li-legume tse kang linaoa e ka 'na ea e-ba e' ngoe ea litsela tsa tlhaho tsa ho theola khatello e phahameng ea mali, hobane lipatlisiso li bontša hore ho haella ha zinki e ka 'na ea e-ba sesosa sa khatello e phahameng ea mali.

Phuputso, e hatisitsoeng ho American Journal of "Physiology - Kidney Physiology", e senotse hore ho haella ha zinki ho ka etsa hore liphio li monye sodium, 'me kahoo e eketse khatello ea mali. Li-legumes tse kang linaoa tse ntšo, lierekisi le linaoa tsa liphio ke mehloli e metle ea zinki.

9- Leka-lekanya boemo ba kelello

Boko bo lokela ho ja lik’habohaedreite tse rarahaneng tse kang tse fumanoang limela tsa linaoa e le hore lisele tsa methapo ea boko li ka fetola amino acid hore e be serotonin, e phethang karolo ea bohlokoa ho ntlafatseng maikutlo a motho.

10- Bophelo bo botle ba boko

Litsebi li eletsa ho eketsa khafetsa linaoa tse ntšo, lierekisi, lentile kapa mofuta ofe kapa ofe oa legume lijong tsa hau ho matlafatsa bophelo bo botle ba boko. Linaoa ke mohloli o babatsehang oa lik'habohaedreite tse rarahaneng tseo 'mele o li hlokang ka bongata bo lekaneng ho hlahisa lihomone tsa neurotransmitter bokong. Ho ja bonyane halofo ea kopi ea linaoa letsatsi le leng le le leng ho tla etsa mano ka katleho.

11- Sireletsa matšoafo

Limela tse ling tse kang lentile, soya le makotomane ke mehloli ea lijo tsa coenzyme Q10, eo khaello ea eona e lebisang ho mafu a matšoafo a kang asthma le lefu le sa foleng la matšoafo.

12- Ho laola maemo a tsoekere

Fiber e ka har'a limela tsa linaoa e thusa ho laola lebelo la ho monya ha tsoekere maling, ka hona ho boloka boemo ba tsoekere maling bo tsitsitse le ho lekana.

13- Thibelo ea lefu la tsoekere

Motsoako oa Coenzyme Q10 le fiber li thusa ho sireletsa 'mele khahlanong le lefu la tsoekere le pre-diabetes, hammoho le ho phekola maemo ka bobeli.

14- Ho thibela lefu la ho fokola ha masapo

Phuputso ea saense, e hatisitsoeng ke American Journal of Clinical Nutrition, e senoletse hore lijo tsa Mediterranean hammoho le vithamine D li thusa ho thibela tahlehelo ea masapo ho bakuli ba nang le lefu la ho fokola ha masapo. Li-legumes, hammoho le meroho e mengata, ke e 'ngoe ea lijo tse ka sehloohong tsa lijo tsa Mediterranean.