Ja linate tsa Brazil: melemo e 9 e makatsang ea bophelo bo botle

Meru e teteaneng ea Amazonia ke lehae la ho jala mefuta e ikhethang lefatšeng e kang linate tsa Brazil, acai berry, guarana, tse sa fumaneheng kae kapa kae lefatšeng.

Ha e tsejoe ke batho ka kakaretso, linate tsa Brazil li na le melemo e mengata e ikhethang ho batho. Nate ena e monate feela joalokaha e ka jeoa le ho sebelisoa ka litsela tse ngata tse fapaneng. Sibolla melemo e 9 ea bophelo bo botle ba linate tsa Brazil.

Nate ea Brazil ke eng?

Histori ea linate tsa Brazil

Lebitso la saense la linate tsa Brazil ke "Bertholletia excelsa". Matokomane a Brazil ke linate tse teteaneng ka limatlafatsi (1).

Li monate haholo 'me li tla ho rona li tsoa sefateng sa Amerika Boroa se nang le lebitso le tšoanang. Sefate sena se tsoa linaheng tsa Amerika Boroa, ho akarelletsa Venezuela, Colombia, Peru, le Brazil; ’me hangata e ka fumanoa mabōpong a linōka tse khōlō.

Matokomane ana a rekoa haholo kontinenteng ea Amerika Boroa 'me joale a ka fumaneha lefats'eng lohle.

Linate tsa Brazil li 'nile tsa jeoa ke matsoalloa a sebaka sa Amazon bonyane ho tloha Upper Paleolithic, hoo e ka bang lilemo tse 11 tse fetileng.

Leha ho le joalo, ho buuoa ka lekhetlo la pele ka linate tsa Brazil tse tsoang mehloling ea Bophirimela ho qalile ka 1569.

Nakong ena bafuputsi ba Masepanishe le Mapotoketsi ba ile ba tšela Amerika Boroa ho ea loantša le ho etsa makhoba a matsoalloa a moo.

E mong oa bafuputsi bana, mohlōli oa Lesepanishe ea bitsoang Juan Álvarez Maldonado, o ile a “sibolla” linate tsa Brazil ha a ntse a hlahloba sebaka sa Nōka ea Madre de Dios e Peru.

Ka lehlakoreng le leng, e ne e le barekisi ba Madache ba hlahisitseng linate tsena Europe qalong ea lekholo la boXNUMX la lilemo. Ho nkile lilemo tse lekholo hore linate tsa Brazil li tuma.

Tlhahiso ea linate tsa Brazil

Hobaneng ha nate ee e se e le ntho e makatsang lefatšeng ka bophara e tsebahalang haholo?

Ho bonolo, likahare tsa limatlafatsi tse matla li etsa hore linate tsena li be bohlokoa haholo e le lijo tse phetseng hantle tse ka ntlafatsang bophelo bo botle ka katleho.

Litaba tsena li boetse li thusa ho fokotsa kotsi ea mafu a mangata le mathata a bophelo bo botle.

Ka bomalimabe, tlhahiso ea linate tsa Brazil e fokotsehile haholo lilemong tsa morao tjena, 'me hona joale ha ho molaong ho rema sefate sa linate sa Brazil Brazil.

Sebopeho sa linate tsa Brazil

Matsoalloa a Amazon a bolokile linate tsena tse monate ka makholo a lilemo, a li fa liprotheine, mafura le limatlafatsi tse ling tsa bohlokoa. Ho ithuta haholoanyane ka taba ena, lintlha tsa motheo tsa phepo e nepahetseng mabapi le linate tsa Brazil ke tsena:

• Li-monounsaturated fatty acids: linate tsa Brazil li na le mafura a mangata a monounsaturated a kang palmitoleic acid le oleic acid.

Li-acid tsena tse mafura li thusa ho theola boemo ba LDL cholesterol kapa "cholesterol e mpe" maling. 100g ea linate tsa Brazil li fana ka lik'hilojule tse ka bang 656, empa ke mafura a monate, u seke oa tšoenyeha.

• Vithamine E: Linate tsa Brazil le tsona ke mohloli o moholo oa vithamine E, e nang le hoo e ka bang 7,87 mg ka 100 g.

Vithamine E ke antioxidant e matla e qhibilihang ka har'a lipid. Ho hlokahala ho boloka botšepehi ba lera la letlalo le letlalo ka ho le sireletsa khahlanong le li-radicals tsa mahala tsa oksijene.

• Selenium (2): Linate tsa Brazil li na le selenium e phahameng haholo. 100 g ea walnuts e fana ka hoo e ka bang 1917 μg, kapa 3485% ea selenium e khothalletsoang letsatsi le letsatsi, e li behang har'a mehloli ea mantlha ea tlhaho ea minerale ena.

Selenium ke cofactor ea bohlokoa bakeng sa enzyme ea antioxidant, glutathione peroxidase. Lijo tse nyane tsa linate tsa Brazil ka letsatsi li fana ka selenium ena e lekaneng.

Ho feta moo, joalo ka lialmonde le linate tsa phaene, linate tsa Brazil le tsona ha li na protheine ea gluten. Ka lebaka lena, ke e 'ngoe ea lisebelisoa tse tsebahalang haholo ho lokiseng litlolo tsa lijo tse se nang gluten.

• Liminerale tse ling: Ntle le selenium, li na le maemo a holimo haholo a liminerale tse ling tse kang koporo, magnesium, manganese, potasiamo, calcium, tšepe, phosphorus le zinki.

• Li-vithamine tsa B: Linate tsena tse monate le tsona ke mohloli o moholo oa livithamine tsa B, tse kang thiamine, riboflavin, niacin, pantothenic acid, vithamine B-6 (pyridoxine) le folate.

Hammoho, livithamini tsena li sebetsa e le li-cofactors bakeng sa li-enzyme tsa metabolism nakong ea sele e kahare ea mmele.

Ho bala: Tlatsa vithamine C ka acerola

Melemo ea 9 ea bophelo bo botle ba linate tsa Brazil

Kaha ke e 'ngoe ea linate tse phetseng hantle' marakeng, leha e na le mafura a mangata, ho na le tlhokahalo e kholo ea linate tsena tse monate tse sootho, haholo-holo bakeng sa melemo e latelang:

 Linate tsena li ntlafatsa bophelo bo botle ba pelo

E 'ngoe ea lintho tse tsosang khang ka ho fetisisa le tse molemo tsa linate tsa Brazil ke hore li na le mafura a mangata a sa tsitsang, a tsejoang ka hore ke "cholesterol e ntle" kapa omega-3 fatty acids.

Mefuta ena ea mafura a sa ts'ehetsoeng e amahanngoa le ho leka-lekanya boemo ba k'holeseterole ea 'mele le ho ntlafatsa bophelo bo botle ba pelo, haholo-holo ka ho tlosa omega-6 fatty acids tse kotsi' meleng le methapong ea pelo (3).

Phuputsong ena, ka mor'a liteko tse 'maloa, bafuputsi ba fihletse qeto ea hore ho sebelisoa ha linate tsa Brazil ho ka eketsa haholo boemo ba k'holeseterole e ntle.

Linate li boetse li thusa ho fokotsa boemo ba k'holeseterole e mpe. Liqeto tsena li ka etsoa lihora tse 9 feela kamora ho jeoa ha ligrama tse 20-50 tsa linate tsa Brazil ke lihlooho tsa thuto.

Tlhokomelo ea letlalo

Boemo bo felletseng ba vithamine le limatlafatsi ka har'a linate tsa Brazil li etsa hore e be molemo haholo ho ntlafatsa bophelo ba letlalo.

Selenium e linate tsa Brazil e etsa hore letlalo le be le khanya e phetseng hantle. E ntlafatsa elasticity ea letlalo, kahoo e thibela ho tsofala pele ho nako.

Sena se ka etsahala hobane selenium e susumetsa tšebetso ea glutathione, motsoako o matla oa antioxidant o ka tlosang li-radicals tsa mahala liseleng tsa letlalo tse bakang makhopho esita le mofetše oa letlalo.

Phekolo ea makhopho

Li-zinc tse ngata tsa linate tsa Brazil li bontšitsoe ho sireletsa khahlanong le makhopho kapa ho fokotsa ho hlaha ha tsona. Sena se ka finyelloa ka tšebeliso e tloaelehileng ea linate kapa ka ho sebelisa oli ea linate tsa Brazil sebakeng se amehileng.

Lintho tse ruileng tsa livithamine le li-antioxidants tse ka har'a oli ke sesosa se ka sehloohong sa matla ana a ho sireletsa (4).

Ho bala: Melemo e 10 ea fenugreek

Bohloko ba ho Shoeloa Weight

Limatlafatsi tsa linate tsa Brazil, joalo ka protheine le lik'habohaedreite tse rarahaneng, li etsa hore e be seneke se khotsofatsang.

Ha linate tsena li jeoa, ha u na tšekamelo ea ho ja li-snake ho sa khaotse 'me u tla khona ho laola lik'hilojule tse eketsehileng ho tsoa lijong tse sa pheleng.

Linate tse 'maloa tsa Brazil li na le likhalori tse ka bang 200, ka hona ho bohlokoa ho fokotsa tšebeliso ea linate tsena. Leha ho le joalo, tšebeliso e itekanetseng e ka matlafatsa boiteko ba ho theola boima ba 'mele.

Khothatso ea tsamaiso ea tšilo ea lijo

Likahare tsa fiber ea linate tsa Brazil li li etsa hore e be tse loketseng ho ntlafatsa tsamaiso ea tšilo ea lijo. Fiber e thusa ho tsamaisa peristaltic ka tsamaiso ea gastrointestinal.

Fiber e boetse e nolofaletsa lijo ho tsamaea ka har'a tsamaiso ea tšilo ea lijo le ho ntša limatlafatsi tse ngata kamoo ho ka khonehang.

E ka thusa hape ho thibela lisosa tsa ka mpeng, ho sokela, ho ruruha, mahlaba le mafu a tebileng joalo ka mofets'e oa mala.

Mosebetsi o ntlafetseng oa li-hormone

Selenium e linate tsa Brazil e bapala karolo e kholo ts'ebetsong e nepahetseng ea qoqotho ea hau.

Ka ho etsa bonnete ba ts'ebetso e nepahetseng ea qoqotho ea hau ea qoqotho, bongata bo bongata ba selenium bo tla netefatsa ho eketseha ha metabolism.

Ntlafatso ea tsamaiso ea 'mele ea ho itšireletsa mafung

Lijo life kapa life tse nang le manyolo a mangata joalo li thusa ho matlafatsa sesole sa 'mele.

Likahare tsa vithamine C li sebetsa ka mokhoa o tsotehang le selenium le zinki ho susumetsa tlhahiso ea lisele tse tšoeu tsa mali le metsoako ea antioxidant 'meleng ho fokotsa li-radicals tsa mahala.

Sena sohle se thusa ho thibela mafu a mangata a sa foleng; ho akarelletsa le kankere le lefu la pelo.

Tlatsetso kgolong le tokisong

Protheine e phetha karolo ea bohlokoa ho boloka bophelo bo botle. Haholo hobane ho hlokahala bakeng sa kholo ea mesifa, tlhahiso ea matla, kholo ea sele, tokiso le pholiso ea maqeba.

Matokomane a Brazil ke mohloli oa bohlokoa oa protheine, kahoo e ka ba ntho e thusang ho boloka maemo a hau a protheine.

Vithamine C ea linate tsa Brazil le eona ke karolo e kholo ea collagen, karolo e 'ngoe ea bohlokoa ea kholo ea motho; hammoho le ho lokisa methapo ea mali, lisele le lisele.

E nolofalletsa tšebeliso ea limatlafatsi

Maemo a phahameng a magnesium a fumanoang linate tsa Brazil a thusa ho thusa ho monya hantle ha limatlafatsi tsamaisong ea tšilo ea lijo (5).

Zinc e boetse ke e 'ngoe ea lintho tse thata ka ho fetisisa ho li fumana lijong tse tloaelehileng,' me litekanyetso tse phahameng tsa limatlafatsi tsa tlhaho tsa linate tsa Brazil li thusa ho leka-lekanya khaello ena e tloaelehileng.

Tšebeliso e fapaneng ea linate tsa Brazil

Ts'ebeliso ea Culinary

Linate tsa Brazil li na le likhalori tse ngata, li na le livithamine tse ngata, li-antioxidants le liminerale.

Linate tse tala li khaoloa ka likaroloana tse nyenyane ho sebelisoa mechine e meholo ea likhetla. Bakeng sa litlhoko tsa lelapa, mochini o monyane oa li-nutcracker kapa ts'oarello ea letsoho e lekane.

Linate tsa Brazil li ka jeoa ntle le ho tsamaellana le tsona. Ho phaella moo, li ka boela tsa belisoa, letsoai kapa tse monate.

Li boetse li sebelisoa li-puddings, pesto, li-chocolate bar le li-cereal bar. Linate tsa Brazil tse sitsoeng fatše li boetse li sebelisetsoa ho fafatsa litholoana kapa salate ea meroho.

Linate tsena li boetse li sebelisoa lijong tse tsoekere, haholo-holo mahobe a litholoana. U ka boela ua li eketsa ho sopho; hammoho le lijana tsa nama le meroho.

Oli ea linate tsa Brazil e sebelisoa ho apara le ho pheha.

Mekhoa e meng

Oli ea linate tsa Brazil, e ntšitsoeng linate tsena, e na le litlhare tse ngata tsa setso tse kang oli e mollient le oli ea ho silila.

E na le 'mala o mosehla o khanyang 'me e na le monko o monate o monate. Thepa ea eona ea emollient e thusa ho sireletsa letlalo ho omella.

E boetse e sebelisoa ho pheha, empa hape e le oli ea bohlokoa meriana ea setso ho aromatherapy, indastering ea meriana le ea litlolo.

Recipes

Lebese la linate tsa Brazil

U tla hloka

• Likopi tse 2 tsa linate tsa brazil
• Likopi tse 4 tsa metsi a diminerale
• 1-2 likhaba tsa vanilla extract

ho lokisetsa

• Kenya linate tsa hau tsa brazil metsing a batang ka lihora tse 8.
• Qetellong ea nako, lahla metsi 'me u hlatsoe linate tsa hau hantle. Kenya linate ka blender ea hau ka metsi a nang le diminerale le vanila. Kopanya likarolo hantle.
• Sebelisa lesela le lesoeu kapa sefe e ntle ho bokella lebese ho tloha linate.
• Sebelisa mokokotlo oa khaba ho bokella lebese lohle ho tloha linate.

O ka boloka pulp bakeng sa lits'ebeliso tse ling (6).

Boleng ba phepo e nepahetseng

Lebese la linate la Brazil le ruile ebile le boreleli joalo ka lebese la almonde. E ruile ka selenium. Selenium e sebetsa 'meleng e le antioxidant.

E loana khahlanong le tsoelo-pele le ho ata ha li-radicals tsa mahala. E thibela tšebetso ea lisele tse khothalletsang botsofali.

Selenium e na le phello e ntle ho tsoalo. E tšehetsa sesole sa 'mele ka kakaretso. E boetse e tsitsisa thyroid ea hau mme e sebetsa khahlanong le asthma.

Linate tsa Brazil li boetse li na le liminerale tse ngata, Omega-6, trace elements le liprotheine tsa meroho.

Ke khothaletsa lebese lena le ruileng haholo.

Li-cookie tsa linate tsa Brazil

O tla hloka:

• Likotlolo tse 2 of tsa phofo

• 200 dikgerama tsa botoro
• Mahe a 2
• 1 senoelo sa linate tsa brazil
• 200 dikgerama tsa tsoekere kapa ka tlase ho latela tatso ea hau
• 1 teaspoon ea vanilla extract
• 200 dikgerama tsa kokonate grated
• 1/2 teaspoon ea tomoso
• ¼ teaspoon ea letsoai

ho lokisetsa

• Ka sekotlolo, otla tsoekere le botoro ho fihlela motsoako o fetoha o boreleli le o monate. Eketsa mahe a hau mme u otle motsoako.

Kenya vanila 'me u otle motsoako hape.

• Ka sekotlolo se seng, kopanya phofo, phofo e bakang, letsoai.
• Kopanya tsona. Butle-butle li kenyelle ho metsoako ea tranelate e fumanoeng pele.

Ha metsoako e 'meli e kenyelelitsoe hantle, eketsa kokonate e grated le linate tsa Brazil qetellong.

• Abela pampiri ea letlalo holim'a pampiri ea hau ea ho baka
• U sebelisa ice cream scoop, beha hlama holim'a pampiri ea ho baka. Ka kopo

sebaka se arohaneng ka lisentimitara tse 'maloa e le hore li ka lekana hantle 'me li lule li le ntle ka mor'a ho pheha.

• E le hore li-cookie li shebahale hantle ha u baka, ela hloko ho batalatsa libolo tse hlophisitsoeng u sebelisa kharafu ea kichineng kapa pampiri ea ho baka.

Sena se tla lumella li-cookies ho apeha hantle.

• Bake li-cookie tsa hau ka likhato tse 180 tsa Celsius metsotso e 10-15 pele u li tlosa ho tloha ka ontong.

Boleng ba phepo e nepahetseng

Li-cookie tsena u na le lijo tsa bohlokoa tse kang kokonate e halikiloeng, mahe le linate tsa Brazil.

Kokonate e thusa ho tsitsisa maemo a tsoekere ea mali, e thusa tšilo ea lijo. E tlisa monko o monate ho li-cookie tsa hau. Kokonate e boetse e na le liminerale tse ngata le vithamine B6.

Mahe a na le livithamine tse ngata B2, B6, B12, selenium, le liminerale tse ling tse ngata. Li boetse li na le protheine e ngata.

Linate tsa Brazil li u fa liminerale tse 'maloa tse kang selenium hammoho le limatlafatsi tse ling tse ngata. Ka lebaka la linate, li-cookie tsa hau li monate, li bonolo ebile li bonolo.

Recipe ea meroho ea Pro

O tla hloka:

• ½ senoelo sa linate tsa Brazil
• Juice lero la lemone
• Likhaba tse 4 tsa oli ea mohloaare
• 2 teaspoon ea parsley
• 1 teaspoon ea rosemary
• Li-clove tse 2 tsa konofolo, li hloekisitsoe
• 1/2 teaspoon pepere ea fatše
• 1 teaspoon ea thyme

ho lokisetsa

Kenya linate tsa hau metsing ka lihora tse 6. Li boloke ka sehatsetsing lihora tse 6. Qetellong ea nako, tlosa linate tsa hau 'me u li pshatle.

Ka pane ea ho chesa ho ea mollong, sootho litlama ka oli ea mohloaare. Ebe u eketsa lisebelisoa tse ling ho kenyelletsa le linate.

Pheha ka mocheso o mofuthu, ebe u pheha ka mocheso o tlase ka metsotso e ka bang XNUMX.

Boleng ba phepo e nepahetseng

Recipe ena ke ea meroho ebile e fana ka limatlafatsi tsohle tseo 'mele o li hlokang.

Litlhokomelo

Linate tsa Brazil li ruile haholo ka selenium joalo ka ha re boletse ka holimo. Kahoo qoba tšebeliso e feteletseng. Tlhokahalo ea letsatsi le letsatsi ea selenium ka letsatsi ke 0,4 mg kapa 400 micrograms.

Tšebeliso e feteletseng ea nako e telele ea linate tsa Brazil e tla lebisa ho chefo le mathata a bophelo bo botle (8).

Ho phaella moo, selenium e feteletseng 'meleng e ka lebisa ho lahleheloa ke moriri le lipekere tse brittle. Sena ke 'nete feela bakeng sa selenium ho tlatsetso ea lijo.

Selenium e fumanehang lijong tse kang linate tsa Brazil e ke ke ea etsa hore moriri oa hau o hlothehe le hore manala a hao a robehe.

Ka ho ja linate tsa Brazil tse ngata haholo, o ipepesetsa mathata a silang lijo a kang ho ruruha le khase. Batho ba bang ba ba le lintho tse hananang le tsona tse kang maemo a letlalo, mathata a molomo, moea o mobe, mokhathala, lets'oho.

Haeba u ja linate tsa Brazil tse ngata haholo, u ipepesetsa ho ja likhalori tse ngata, tse kotsi bophelong ba hau.

Fokotsa tšebeliso ea hau ea linate tsa Brazil hang ka beke kapa habeli ka khoeli.

Linate tsa Brazil tse jeoang ho feta tekano ka nako e telele li ka lebisa mathateng a khatello e phahameng ea mali, lefu la tsoekere le boima ba 'mele.

fihlela qeto e

Linate tsa Brazil li na le limatlafatsi tse 'maloa. Ebang ke ho phekola tyroids ea hau, ho tsitsisa boemo ba k'holeseterole ea hau kapa ho phekola maqoqomete. Empa ka lebaka la litaba tsa bona tse phahameng tsa khalori, ke u eletsa hore u li je ka mokhoa o itekanetseng.

Haeba u ratile sengoloa sa rona, ka kopo re tsebise ka menoana e meholo leqepheng la rona.