Melemo ea linate ke efe?

1- Walnut: Bakeng sa ba sa rateng ho ja litlhapi, karolo e 'ngoe le e' ngoe ea walnuts e fana ka 'mele ka tekanyo ea letsatsi le letsatsi ea omega-3 le mafura acid a fumanoang litlhapi tse thusang batho ba nang le khatello e tlaase le ho fokotsa sekhahla sa mafu a pelo.

2 - Pistachio Ho ja li-pistachio ho molemo bakeng sa bophelo bo botle ba pelo ea hao, ’me liphuputso li bolela hore pistachios e fokotsa boemo ba k’holeseterole e mpe maling, LDL, e ka ’nang ea lebisa lefung la pelo.

3- Lialmonde: Haeba u batla ho ja seneke se etsang hore u lape, lialmonde li tla etsa sena hantle.Maemo a phahameng a protheine a almonds (10 gr of a serving of almonds bapisoa le 3-7 gr of other nuts) a ka etsa hore u ikutloe u khotše hobane protheine e thusa tshilo ya dijo butle.

4- Li-cashews: Karolo e le 'ngoe ea li-cashew e na le 75 mg ea magnesium, e leng hoo e ka bang kotara ea magnesium e hlokahalang letsatsi le letsatsi, e bolokang masapo le ho fokotsa mathata a bophelo a amanang le masapo.