Melemo ea bophelo bo botle ba linate

Hona joale linate li hlahella ka lebaka la melemo ea tsona ea bophelo bo botle, 'me ho loketse joalo. Joalo ka lipeo, linate tse nyane, tse arohaneng li ja lijo tse matlafatsang, 'me li ka u thusa ho fumana livithamine le liminerale tseo u li hlokang bakeng sa phepo e nepahetseng, e leka-lekaneng.

Matokomane kaofela a na le motsoako o fapaneng oa phepo 'me a tla fana ka melemo e fapaneng ea bophelo bo botle haeba e jeoa e le karolo ea phepo e nepahetseng, e leka-lekaneng. Le hoja linate li na le mafura a mangata, hangata ke mefuta e mengata ea pelo e phetseng hantle ea mono-saturated. Haeba u shebile boima ba hau, ha ua lokela ho ikemisetsa ho se fete letsoho le le leng le le leng ka letsatsi.

lialmonde

Lialmonde kaofela li na le fiber, calcium le protheine, 'me li na le sterols ea limela tse ka thusang ho theola k'holeseterole. Hape, joalo ka linate tse ling tse ngata, ke mohloli o motle oa vithamine ea antioxidant E. Leka mokhoa ona bakeng sa lialmonde tse monate tsa raspberry le granola tse tla u thusa ho fumana linate tsa hau tsa letsatsi le letsatsi ntho ea pele.

Linate tsa Brazil

Ke linate tse 2-3 feela tsa brazil tse fanang ka selenium e nepahetseng - diminerale e hlokahalang ho ts'ehetsa ts'ebetso ea 'mele ea ho itšireletsa mafung. Ha re khone ho fumana selenium ho tsoa mehloling e meng e mengata ea lijo UK kahoo ena ke keletso e bonolo e ka thusang lelapa lohle.

cashew

Li-cashews ke mohloli o motle oa protheine, tšepe le zinki. Ba etsa mohloli o mong o motle oa protheine bakeng sa batho ba jang meroho, li-vegans kapa batho ba lekang ho fokotsa tšebeliso ea nama. Leka ho kenya li-wafers tse halikiloeng ka letsoho, kapa, haeba li le metsi 'me li tsoakane, u li kopanye ka li-milkshake, li-smoothie le sopho. Leka recipe ena bakeng sa sopho ea cashew, rantipole le coriander.

Matokomane

Leha e le monate haholo, makotomane a nkoa e le e 'ngoe ea linate tse sa pheleng hantle haholo hobane li na le mafura a mangata haholo. Ha e khothalletsoe ho ja linate tse ngata, 'me ka mor'a moo, peanut butter. Ho e-na le hoo, leka ho sebelisa botoro e fapaneng ea linate e entsoeng ka lialmonde kapa li-cashews ho fumana molemo oa linate ntle le mafura a mabe.

li-pecans

Joaloka lialmonde, li-pecans le tsona li ka thusa ho fokotsa k'holeseterole hobane li na le limela tsa sterols. Li boetse li fana ka livithamini tsa B, tse bohlokoa bakeng sa tlhahiso ea matla.

Pistachio

Li-pistachios ke mohloli o babatsehang oa fiber, tšepe le vithamine B6. Fafatsa li-pistachios holim'a yokate, motoho, esita le matsatsi a khaotsoeng kapa lifeiga bakeng sa ho ithabisa, 'me u etse lijo tse tsoekere tse monate.

Li-walnuts

Li-Walnuts ke mohloli oa meroho oa omega-3 fatty acids (e atisang ho fumanoa litlhapi tse mafura joaloka salmon le mackerel), tse fumanoeng li thusa ho fokotsa ho ruruha. Ho latela lijo tse thibelang ho ruruha ho ka thusa ho fokotsa kotsi ea maemo a itseng ho kenyeletsa lefu la pelo le mefuta e meng ea mofetše.

Ka kakaretso, linate tsohle, ntle le matokomane, li na le mefuta e mengata ea melemo ea bophelo bo botle. Ka hona, ho bohlokoa ho kenyelletsa mefuta e fapaneng ea tsona lijong tsa hau khafetsa. E 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho etsa sena ke ho iketsetsa motsoako oa hazelnut - ho kopanya khetho ea linate tse khothalelitsoeng ka holimo le lipeo mona. Boloka sena ka nkho ka sehatsetsing 'me u je lijo tse bobebe tse seng kae letsatsi ka leng.