Ngaba zifakwe emanzini iiWalnuts kubantu abanesifo seswekile?

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

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IiWalnuts zizinto ezinokutya okuxineneyo okunotyebileyo kwii-acid ezingafunyiswanga, kunye nezinto ezininzi ezinje ngeeproteni yemifuno, iiminerali, ifayibha, ii-phytosterol kunye neephenolic compounds. Ukusetyenziswa kwe-walnut edityanisiweyo kunxulunyaniswa nomngcipheko wokunciphisa isifo seswekile ngenxa yobume bayo obukhethekileyo.

Ama-walnuts afakwe emanzini anokunciphisa i-cholesterol, i-anti-inflammatory kunye ne-antioxidative, isizathu sokuba kuthathwa njengeluncedo ekunciphiseni umngcipheko wezifo zentliziyo kunye nokukhuluphala, ezimbini zeengxaki eziphambili zesifo sikashukela.

Kule nqaku, uya kufumana ubudlelwane phakathi kwe-walnuts kunye nesifo sikashukela. Thatha ujongo.

Yintoni eyenziwayo ngokwenza iiWalnuts?

Iingcali zihlala zicebisa ukufunxa amantongomane, njengama-walnuts, ubusuku bonke okanye ubuncinci iiyure ezi-4-8 kwaye emva koko batye into yokuqala kusasa. Oku kungenxa yezi zizathu zilandelayo:

• Inceda ukuhlamba ikhompawundi ebizwa ngokuba ziitannins ezikhoyo kulusu lwee-walnuts eziluhlaza. Ii-Tannins zii-polyphenols ezinamandla ezithintela izibonelelo ezininzi zempilo njengokunciphisa iswekile kunye nokunciphisa uxinzelelo lwegazi, nangona kunjalo, iitannins kwi-walnuts eluhlaza okanye nayiphi na amandongomane, isebenza njengezinto zokulwa nezakhamzimba kunye nokuthintela ukufunxeka kwezondlo ezithile ezifana nentsimbi.
• Inceda ukususa ukungcola, uthuli kunye neentsalela ezikhoyo kulusu lwama-walnuts.
• Inceda ukususa isibini kwisithathu se-phytic acid enceda ukukhuthaza ukufakwa ngcono kwezimbiwa ezifana ne-zinc, i-iron, i-calcium kunye ne-magnesium. [1]
• Kwenza ukuba i-walnuts ibe lula ukugaya, kube lula ukuhlafuna kunye nokutya okunesondlo.
• Yenza ama-walnuts angaphantsi kwe-astringent.

Ngaba ama-Walnuts amdaka abanceda njani abantu abanesifo seswekile?

Uphononongo lubonakalisile ukuba i-oz enye ye-walnuts, amaxesha amahlanu okanye nangaphezulu ngeveki inokunceda ukunciphisa umngcipheko wohlobo lweswekile 2. Banceda ukuphucula ukusebenza kwe-endothelial kwaye bayinxalenye yokutya kweMeditera okunxulunyaniswa nokunciphisa iipesenti ezingama-50 zeswekile. [Mbini]

• Isityebi kwi-omega 3

IiWalnuts zityebile kwi-omega-3 fatty acids ezinje ngealpha-linolenic acid (2.5 g). Le fatty acid inokunceda ukunciphisa ukuzila kunye nasemva kokutya amanqanaba eswekile ngenxa yeempawu zayo ezichasayo. Kwakhona, i-walnuts iphucula i-insulin insensitivity kubantu abanesifo seswekile abanokukunceda ukusebenzisa i-glucose ngendlela engcono. Olunye uphononongo luthi ii-walnuts zinokunikwa ngesifo seswekile i-metformin ngaphandle kokudibana neziyobisi okanye iziphumo ezibi. [Mbini]

• Sisityebi kwii-antioxidants

Uphononongo lubonise ukuba i-walnuts ipakishwe ngama-antioxidants (3.68 mmol / oz) anjenge-ellagic acid, flavonoids, vitamin E, melatonin, tocopherol, selenium kunye neanthocyanins. Ezi zinto zinokunceda ukunciphisa umngcipheko wesifo seswekile okanye ukulawula amanqanaba eswekile kubantu abaneswekile. [3]

• Isityebi kwifayibha

I-Walnuts iqulethe i-6.4 g yefayibha nge-100 g. Xa zifakwe emanzini, ziyacola kwaye zihlafuna. Umxholo wefayibha ephezulu kwii-walnuts ezimanzi zinokunceda ukuphucula ulawulo lwe-glycemic kunye nokudumba kwaye ke, kunceda kulawulo lweswekile.

• Vitamin E

I-Vitamin E yivithamini efunekayo ekuthinteleni okanye ekulibaziseni umngcipheko weengxaki ezinxulumene neswekile ezinjengezifo zentliziyo. I-Vitamin E, i-vitamin e-soluble kunye ne-antioxidant, inokunceda ukuphucula imisebenzi yeseli kunye nokuhamba kwegazi. Oku kunokuthintela umngcipheko wokuba nesifo seswekile njengokubona kakuhle, ukungasebenzi kakuhle kwezintso, i-cholesterol ephezulu kunye nesifo sentliziyo. [4]

• I-cholesterol engaphantsi

I-walnuts emanzi inokunceda ukunciphisa i-cholesterol iyonke nge-0.27 mmol / L kunye ne-LDL (embi) ye-cholesterol ngo-0.24 mmol / L kunye nokunyusa i-HDL (elungileyo) amanqanaba e-cholesterol. I-Omega-3 kunye nee-phytosterol kwii-walnuts zinokunceda ukunciphisa i-plasma triglycerides okanye amanqanaba e-cholesterol egazini ehambelana nesifo seswekile. [5]

• Iphantsi kwisalathiso se-glycemic

I-Walnuts iphantsi kwisalathiso se-glycemic, oko kukuthi, banceda ukukhusela iswekile ngesiquphe emva kokusetyenziswa. Inesalathiso se-glycemic index of 15. I-walnuts emanzi yenza i-snack yeswekile enkulu etyebileyo kwii-antioxidants ezinje nge-flavonoids kunye neeminerali ezibalulekileyo ezifana ne-potassium kunye ne-magnesium.

Ungazongeza njani iiWalnuts eziFakwe kwisidlo?

Ezinye zeendlela ezimangalisayo zokongeza ama-walnuts afakwe kwisidlo sakho zezi:

• Yongeza i-walnuts emanzi kwi-oats okanye kwi-cereal kusasa.
• Unokuphosa amanye ama-walnuts afakwe kwisaladi yeziqhamo.
• Lungisa imivalo yegranola eyenziwe ekhaya ngeewnuts emanzi kunye neyomileyo.
• Yongeza kwi yoghurt okanye curd.

Ungazilungiselela njani iiWalnuts ezifakelweyo?

Izithako

• Ikomityi enye ye-walnuts eluhlaza kunye neeflethi.
• Ipinki yetyuwa yeHimalaya
• Iikomityi ezimbini okanye ezimbini ezinesiqingatha zamanzi.

Indlela

• Beka i-walnuts kwisitya kwaye ungeze amanzi kunye netyuwa.
• Yiyeke iiyure ezi-4-8.
• Unokuyigubungela ngokukhululekileyo isitya ngelaphu elicocekileyo.
• Emva kokuba begqibile ukuntywila, coca amanzi.
• Sebenzisa emva kokususa iqokobhe labo ekuseni.
• Ukuba ucinga ukuba bafuna iiyure ezingaphezulu ukuze bamanziswe, tshintsha amanzi emva kweeyure ezisibhozo kwaye uzibeke efrijini kangangeyure okanye ezimbini.
• Ukuba ufuna ukuzigcina, zivumele zome emva kokuntywila, ngaphezulu kwephepha kubushushu begumbi malunga neeyure ezintandathu, emva koko uzithumele kwizikhongozeli ezingangeni moya.

Ukushwankathela

Ama-walnuts amanzisiweyo sisidlo esifanelekileyo kubantu abanesifo seswekile. Ziphantsi kwi-cholesterol kunye nesalathiso se-glycemic kwaye ziphezulu kwisondlo njengee-antioxidants. Ukusetyenziswa kwe-walnuts emanzi yonke imihla kunokunceda ekuthinteleni umngcipheko wesifo seswekile.

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