Ingabe Ama-Walnuts Amanzi Afanele Abantu Abanesifo Sikashukela?

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Ama-walnuts ayinto yokudla enesisindo esinothe ngama-fatty acids, kanye nezinhlanganisela eziningi ze-bioactive ezifana namaprotheni yemifino, amaminerali, i-fiber, i-phytosterols nama-phenolic compounds. Ukusetshenziswa kwe-walnut okumanzi kuhlotshaniswa nengozi encishisiwe yesifo sikashukela ngenxa yokwakheka kwayo okuhlukile.

Ama-walnuts afakwe emanzini anokwehlisa i-cholesterol, imiphumela elwa nokuvuvukala kanye ne-antioxidative, isizathu sokuthi kubhekwe futhi kunenzuzo ekwehliseni ubungozi bezifo zenhliziyo nokukhuluphala, ezimbili zezinkinga ezinkulu zesifo sikashukela.

Kulesi sihloko, uzothola ukuhlangana phakathi kwama-walnuts afakiwe kanye nesifo sikashukela. Bheka.

Yini Ukuncibilikisa Kwenza Ama-Walnuts?

Ochwepheshe bavame ukuncoma ukufaka amantongomane, njengama-walnuts, ubusuku bonke noma okungenani amahora angu-4-8 bese bedla into yokuqala ekuseni. Lokhu kungenxa yezizathu ezilandelayo:

• Kuyasiza ukugeza ikhompiyutha ebizwa ngama-tannins akhona esikhunjeni sama-walnuts aluhlaza. Ama-tannin ama-polyphenols anamandla avimbela izinzuzo eziningi zezempilo njengokunciphisa i-glucose nokunciphisa ukucindezelwa kwegazi, noma kunjalo, ama-tannins kuma-walnuts aluhlaza noma amanye amantongomane, asebenza njengezithiyo zokulwa nezakhamzimba futhi avimbele ukumuncwa kwezakhi ezithile ezifana ne-iron.
• Kuyasiza ukususa ukungcola, uthuli nezinsalela ezikhona esikhunjeni sama-walnuts.
• Kuyasiza ukususa izingxenye ezimbili kwezintathu ze-phytic acid esiza ukukhuthaza ukumuncwa okungcono kwamaminerali afana ne-zinc, i-iron, i-calcium ne-magnesium. [1]
• Kwenza ama-walnuts akwazi ukugaya kalula, kube lula ukuhlafuna nokusebenziseka kalula kwezakhamzimba.
• Kwenza ama-walnuts anciphe kancane.

Ingabe Ama-Walnuts Amanzi Abasiza Kanjani Abantu Abanesifo Sikashukela?

Ucwaningo luye lwabonisa ukuthi i-oz eyodwa yama-walnuts, amahlandla ayisihlanu noma ngaphezulu ngesonto ingasiza ekunciphiseni ubungozi besifo sikashukela sohlobo 2. Basiza ukuthuthukisa imisebenzi ye-endothelial futhi bayingxenye yokudla kwaseMedithera okuhambisana nokwehliswa okungamaphesenti angama-50 kwesifo sikashukela. [okubili]

• Ucebile ku-omega 3

Ama-walnuts acebile ngama-omega-3 fatty acids afana ne-alpha-linolenic acid (2.5 g). Le fatty acid ingasiza ekwehliseni amazinga e-glucose azila ukudla nangemuva kokudla ngenxa yezakhiwo zawo zokulwa nokuvuvukala. Futhi, ama-walnuts athuthukisa ukungazweli kwe-insulin kwabanesifo sikashukela okungasiza ukusebenzisa i-glucose ngendlela engcono. Olunye ucwaningo luthi ama-walnuts anganikezwa ngomuthi wesifo sikashukela i-metformin ngaphandle kokuhlangana kwezidakamizwa noma imiphumela emibi. [okubili]

• Ucebile ngama-antioxidants

Ucwaningo lukhombisile ukuthi ama-walnuts agcwele ama-antioxidants (3.68 mmol / oz) afana ne-ellagic acid, flavonoids, vitamin E, melatonin, tocopherol, selenium kanye ne-anthocyanins. Lezi zinhlanganisela zingasiza ukunciphisa ingozi yesifo sikashukela noma ukuphatha amazinga e-glucose kubantu abanesifo sikashukela. [3]

• Ucebile nge-fiber

Ama-walnuts aqukethe u-6.4 g wefayibha nge-100 g ngayinye. Lapho zifakwe emanzini, ziyagayeka ngokwengeziwe futhi zihlafune. Okuqukethwe kwe-fiber ephezulu kuma-walnuts afakiwe kungasiza ukuthuthukisa ukulawula kwe-glycemic nokuvuvukala futhi ngenxa yalokho, kusiza ekuphathweni kwesifo sikashukela.

• Uvithamini E

UVitamin E uvithamini obalulekile ekuvimbeleni noma ekubambezeleni ubungozi bezinkinga ezihlobene nesifo sikashukela ezifana nezifo zenhliziyo. UVitamin E, uvithamini oncibilikayo onamafutha futhi antioxidant, angasiza ekuthuthukiseni ukusebenza kwamaseli nokugeleza kwegazi. Lokhu kungavimbela ubungozi bezinkinga zesifo sikashukela njengokungaboni kahle, ukungasebenzi kahle kwezinso, i-cholesterol ephezulu nesifo senhliziyo. [4]

• I-cholesterol ephansi

Ama-walnuts afakwe emanzini angasiza ukunciphisa i-cholesterol ephelele ngo-0.27 mmol / L no-LDL (omubi) cholesterol ngo-0.24 mmol / L futhi akhuphule amazinga e-HDL (amahle) e-cholesterol. I-Omega-3 nama-phytosterol kuma-walnuts kungasiza futhi ekunciphiseni i-plasma triglycerides noma amazinga egazi e-cholesterol ahlobene nesifo sikashukela. [5]

• Iphansi kunkomba ye-glycemic

Ama-Walnuts aphansi kunkomba ye-glycemic, okusho ukuthi, asiza ukuvimbela i-glucose ngokushesha ngemuva kokuyisebenzisa. Inenkomba ye-glycemic engu-15. Ama-walnuts afakwe emanzini enza isidlo esikhulu sikashukela esinothe ngama-antioxidants afana ne-flavonoids namaminerali abalulekile njenge-potassium ne-magnesium.

Ungawangeza Kanjani Ama-Walnuts Amanzi Ekudleni?

Ezinye zezindlela ezimangazayo zokwengeza ama-walnuts afakwe ekudleni kwakho yilezi:

• Faka ama-walnuts afakwe kuma-oats noma okusanhlamvu kwasekuseni.
• Ungaphonsa futhi ama-walnuts aqoshiwe afakwe esaladini lesithelo.
• Lungisa imigoqo yegranola eyenziwe ngokwenziwe ngama-walnuts afakiwe futhi omisiwe.
• Bangeze iyogathi noma i-curd.

Ungawalungisa Kanjani Ama-Walnuts Amanzi?

Izithako

• Inkomishi eyodwa yama-walnuts aluhlaza namatshe.
• Ingcosana kasawoti waseHimalaya
• Izinkomishi zamanzi ezimbili noma ezimbili nohhafu.

Indlela

• Faka ama-walnuts endishini bese ufaka amanzi nosawoti.
• Yishiye amahora angu-4-8.
• Ungamboza ngokukhululeka isitsha ngendwangu ehlanzekile.
• Ngemuva kokuthi baqedile ukucwilisa, hlambulula amanzi.
• Sebenzisa ngemuva kokukhipha igobolondo labo ekuseni.
• Uma ucabanga ukuthi badinga amahora amaningi ukuze bacwiliswe, shintsha amanzi ngemuva kwamahora ayisishiyagalombili bese uwafaka efrijini ihora noma amabili.
• Uma ufuna ukuzigcina, zivumele zome ngemuva kokugcotshwa, ngaphezu kweshidi ekamelweni lokushisa cishe amahora ayisithupha, bese uzidlulisela ezitsheni ezingangeni moya.

Ukuphetha

Ama-walnuts afakiwe angukudla okuhle kakhulu kubantu abanesifo sikashukela. Ziphansi kwe-cholesterol ne-glycemic index futhi zinomsoco oningi njengama-antioxidants. Ukusetshenziswa kwama-walnuts afakwe nsuku zonke nakho kungasiza ekuvimbeleni ubungozi besifo sikashukela.

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