Fada, Corylus Wani nau'in goro ne daga bishiyar. An fi girma a Turkiyya, Italiya, Spain da Amurka.
FadaKamar sauran kwayoyi, yana da wadataccen abinci mai gina jiki kuma yana da yawan furotin, mai, bitamin da ma'adanai.
a cikin labarin "Menene amfanin hazelnuts", "kalori nawa ne hazelnuts", "menene amfanin hazelnuts", "menene bitamin a cikin hazelnuts", "menene illar cin karin hazelnuts" za a tattauna batutuwa.
Abun Gina Jiki da Darajar Vitamin Hazelnut
hazelnut Yana da mahimman bayanan abinci mai gina jiki. Ko da yake yana da yawan adadin kuzari, yana ƙunshe da sinadirai da kuma kitse masu lafiya.
28 grams ko game da 20 guda Carbohydrate, furotin da darajar caloric na hazelnut shine kamar haka:
Calories: 176
Jimlar mai: gram 17
Protein: gram 4,2
Carbohydrates: 4.7 grams
Fiber: 2,7 grams
Vitamin E: 21% na RDI
Thiamine: 12% na RDI
Magnesium: 12% na RDI
Copper: 24% na RDI
Manganese: 87% na RDI
FadaYa ƙunshi abubuwa masu yawa na bitamin B6, folate, phosphorus, potassium da zinc. Bugu da kari, shi ne mai arziki tushen mono da polyunsaturated fats da oleic acid Ya ƙunshi abubuwa masu kyau na omega 6 da omega 9 fatty acids kamar su
Hakanan, sabis na gram 28 yana ba da gram 11.2 na fiber na abinci, wanda shine 11% na RDI.
Koyaya, hazelnuts suna tsoma baki tare da ɗaukar wasu ma'adanai, kamar baƙin ƙarfe da zinc. phytic acid Ya ƙunshi.
Menene Amfanin Cin Hazelnuts?
Ya ƙunshi babban matakan antioxidants
Fada yana ba da adadi mai yawa na antioxidants. Antioxidants suna kare jiki daga damuwa.
Danniya na Oxidative na iya lalata tsarin kwayar halitta kuma yana inganta tsufa, ciwon daji da cututtukan zuciya.
FadaMafi yawan antioxidants an san su da mahaɗan phenolic. An tabbatar da su don taimakawa wajen rage cholesterol na jini da kumburi. Suna kuma da amfani ga lafiyar zuciya da kariya daga cutar daji.
A cikin nazarin mako 8, cin goro da rashin cin abinci kwatankwacinsa. kwayoyi An ba da rahoton cin abinci don rage yawan damuwa na oxidative.
Yana da lafiya ga zuciya
Fada An ce cin abinci yana kare zuciya. FadaYa ƙunshi babban taro na antioxidants da lafiyayyen mai, na iya ƙara yuwuwar antioxidant da ƙananan matakan cholesterol a cikin jini.
Nazarin wata daya, 18-20% na yawan amfani da cholesterol yau da kullun kwayoyiYa lura da mutane 21 masu yawan ƙwayar cholesterol waɗanda suka cinye hatsi gaba ɗaya. Sakamakon ya nuna cewa cholesterol, triglyceride da mummunan LDL cholesterol sun ragu.
Mahalarta sun ga ci gaba a alamun lafiyar jijiya da kumburi a cikin jininsu.
Har ila yau, nazarin binciken tara na sama da 400, yayin da kyakkyawan HDL cholesterol da triglycerides ba su canzawa. kwayoyi Wadanda suka cinye ta sun ga raguwa a cikin mummunan LDL da jimlar matakan cholesterol.
Sauran nazarin sun nuna irin wannan tasirin akan lafiyar zuciya; sakamakon, ƙananan matakan kitsen jini da haɓaka Vitamin E nuna matakan.
Hakanan, kwayoyiBabban abun ciki na fatty acid, fiber na abinci, antioxidants, potassium, da magnesium da aka samu a cikin kayan lambu na iya daidaita hawan jini.
FadaYawan adadin mahadi na antioxidants, bitamin da ma'adanai a cikin su suna ba su maganin ciwon daji.
Gyada ve pistachios Daga cikin sauran kwayoyi irin su kwayoyiyana da mafi girman taro na nau'in antioxidants da aka sani da proanthocyanidins.
Wasu binciken-tube da nazarin dabbobi sun nuna cewa proanthocyanidins na iya taimakawa wajen rigakafi da magance wasu nau'in ciwon daji.
Ana tunanin su kare kariya daga damuwa na oxidative da kaddarorin tsarin enzyme.
Bugu da kari, kwayoyi Yana da wadata a cikin bitamin E, wani maganin antioxidant mai ƙarfi wanda ke ba da kariya mai yuwuwa daga lalacewar sel wanda ke haifar ko haɓaka cutar kansa.
Yawancin nazarin bututun gwaji tsantsar kwayaya nuna cewa yana iya zama da amfani a cikin mahaifa, hanta, nono da kuma ciwon hanji.
hazelnut Ana buƙatar ƙarin karatu a cikin ɗan adam, saboda yawancin binciken da ke bincika amfanin sa game da ci gaban cutar kansa an yi shi a cikin bututun gwaji da dabbobi.
Yana rage kumburi
Fadasuna da alaƙa da raguwar alamomin kumburi, saboda yawan kitse masu lafiya.
Ɗaya daga cikin binciken ya kalli yadda hazelnuts ke shafar alamun kumburi, irin su furotin C-reactive mai girma, a cikin mutane 21 masu yawan ƙwayar cholesterol.
Mahalarta sun sami raguwa mai yawa a cikin kumburi a cikin makonni huɗu bayan cin abinci, inda hazelnuts ke lissafin 18-20% na jimlar caloric ci.
Bugu da ƙari, 12 grams kowace rana don makonni 60 cin goroya taimaka wajen rage alamun kumburi a cikin mutane masu kiba da kiba.
Yana taimakawa wajen daidaita sukarin jini
Kwayoyi irin su almonds da walnuts an ruwaito suna taimakawa rage matakan sukari na jini.
Ko da yake ba yawa ba, hazelnut Ana gudanar da bincike kan tasirin sa akan matakan sukarin jini.
A wani nazari, hazelnutAn bincika tasirin matakan sukari na azumi a cikin mutane 48 masu ciwon sukari. kusan rabin hazelnut cinyewa azaman abun ciye-ciye yayin da sauran ke aiki azaman ƙungiyar kulawa.
Bayan sati takwas. kwayoyi Babu wani gagarumin raguwa a cikin matakan sukari na jini na azumi a cikin rukuni.
Duk da haka, wani binciken ya ba mutane 50 da ke fama da ciwo na rayuwa hade da 30 grams na gauraye kwayoyi - 15 grams na walnuts, 7.5 grams na almonds, da kuma 7.5 grams na hazelnuts. Bayan makonni 12, sakamakon ya nuna raguwar matakan insulin mai azumi.
Bugu da kari, kwayoyi An sani cewa oleic acid, babban fatty acid, yana da tasiri mai amfani akan ji na insulin.
Wani bincike da aka yi na tsawon watanni biyu ya nuna cewa abinci mai dauke da sinadarin oleic acid yana rage yawan sukarin jinin azumi da insulin a cikin mutane 2 masu fama da ciwon sukari na 11.
Amfanin hazelnuts ga kwakwalwa
Fadaya kamata a gani a matsayin gidan wuta wanda ke ƙarfafa kwakwalwa. Yana cike da abubuwan da zasu iya inganta kwakwalwa da aikin fahimi kuma suna taimakawa hana cututtuka masu lalacewa daga baya a rayuwa.
Saboda yawan sinadarin bitamin E, manganese, thiamine, folate da fatty acid, yana rage raguwar fahimi sannan kuma yana da muhimmiyar rawa wajen rigakafi da magance cututtukan kwakwalwa irin su Alzheimer's, Dementia da Parkinson's.
Thiamine yawanci ana kiransa "bitamin jijiya" kuma yana taka rawa wajen aikin jijiya a cikin jiki, yana taka muhimmiyar rawa wajen aikin fahimi.
Wannan shine dalilin da ya sa karancin thiamine zai iya lalata kwakwalwa. Babban fatty acid da matakan furotin suna taimakawa tsarin juyayi yaƙar bakin ciki.
Yana taimakawa ƙarfafa tsokoki
FadaMagnesium, wanda ke cikin fata, yana taka muhimmiyar rawa wajen tabbatar da cewa matakin calcium yana zuwa kuma daga kwayoyin jikin ta hanyar lafiya. Ta wannan hanyar, yana taimakawa tsokoki don yin kwangila, yana hana wuce gona da iri.
Wannan kuma yana rage tashin hankali na tsoka kuma yana hana gajiyar tsoka, spasm, cramps da zafi. Nazarin ya nuna cewa kashi mai kyau na magnesium zai iya taimakawa wajen ƙarfafa tsokoki.
Mai kyau ga maƙarƙashiya
A matsayin tushen wadataccen fiber kwayoyiyana kula da motsin hanji. Yana ɗaure da stool, yana sassauta shi don haka yana hana maƙarƙashiya.
Yana da amfani ga lafiyar haɗin gwiwa da kashi
Tare da calcium, magnesium yana da mahimmanci ga lafiyar kasusuwa da haɗin gwiwa. Ƙarin magnesium da aka adana a cikin ƙasusuwa ya zo don ceto lokacin da aka samu rashi kwatsam a cikin wannan ma'adinai.
kuma kwayoyima'adinai mai mahimmanci don haɓaka kashi da ƙarfi manganese Ya ƙunshi.
Yana inganta lafiyar tsarin jin tsoro
Vitamin B6 shine bitamin da ake bukata don aikin da ya dace na amino acid. Amino acid suna taka rawa wajen kiyaye lafiyar tsarin jin tsoro.
An san cewa rashi na bitamin B6 yana hana haɓakar myelin [jijiya mai ɓoye sheath wanda ke da alhakin inganci da saurin motsin wutar lantarki], wanda ya zama dole don mafi kyawun aiki na tsarin juyayi.
Vitamin B6 kuma yana da mahimmanci don samar da ingantaccen samar da nau'ikan ƙwayoyin cuta daban-daban, gami da epinephrine, melatonin, da serotonin.
Yana goyan bayan rigakafi
FadaYa ƙunshi nau'o'in sinadirai, ciki har da ma'adanai irin su calcium, potassium, manganese, da magnesium. Duk waɗannan abubuwan gina jiki suna da mahimmanci don kiyaye kwararar jini mara shinge a cikin jiki.
Lokacin da jini ke gudana ba tare da hani ba a cikin jiki, ana haɓaka rigakafi. Wannan, bi da bi, yana hana yanayin kiwon lafiya daban-daban da ba a so.
Yana hana damuwa da damuwa
Fadaya ƙunshi adadi mai kyau na alpha-linolenic acid tare da omega 3 fatty acids. Tare da bitamin B, waɗannan abubuwa suna taka rawa mai mahimmanci wajen hanawa da rage yanayin yanayi daban-daban, ciki har da damuwa, damuwa, damuwa har ma da schizophrenia.
Wadannan abubuwa kuma suna ƙarfafa ƙwaƙwalwar ajiya kuma suna taka muhimmiyar rawa a cikin haɗakarwar ƙwayoyin cuta kamar serotonin.
Taimaka wa ciwon haila
FadaYana da wadata a cikin magnesium, bitamin E, calcium da sauran abubuwan gina jiki. Wadannan abubuwa an san su da tasiri mai kyau wajen kawar da kullun.
Amfanin Hazelnuts Lokacin Yin Ciki
Abincin da ya dace a lokacin daukar ciki yana da mahimmanci don kula da lafiyar uwa da jariri. FadaYana dauke da sinadirai da dama, da suka hada da iron da calcium, wadanda ke da matukar muhimmanci ga samun ciki mai kyau.
Amfanin Hazelnut ga fata
Yana taimakawa jinkirta tsufa
Kofin hazelnuts yana saduwa da kusan kashi 86% na buƙatun yau da kullun na bitamin E. Hakanan yana ƙunshe da antioxidants biyu masu ƙarfi, bitamin A da bitamin C.
Sakamakon synergistic na waɗannan bitamin yana hana samuwar layi mai kyau da wrinkles akan fata, jinkirta farkon farkon alamun tsufa.
Yana kiyaye fata danshi
hazelnut Abin da ke cikin bitamin E yana taimakawa wajen moisturize fata. Yana tausasa fata kuma yana sa ta santsi.
Yana kare fata daga mummunan haskoki na UV
Ana iya shafa man Hazelnut a fata. Wannan zai yi aiki azaman fuskar rana ta halitta yana kare shi daga lahani na haskoki UV masu tsanani.
Ki hada digo kadan na sesame, avocado, gyada da man hazelnut sannan ki shafa wannan hadin a fatarki kullum domin kariya daga UV.
Yana kiyaye fata lafiya da sabo
cike da antioxidants kwayoyiyana taka muhimmiyar rawa wajen sa fata ta zama lafiya. Antioxidants suna yaki da radicals kyauta waɗanda zasu iya lalata fata. Hakanan yana kare fata daga kansar fata wanda haskoki UVA/UVB ke haifarwa.
Tare da antioxidants, flavonoids suna ƙarfafa farfadowar ƙwayoyin fata. Wannan zai samar da fata mai lafiya da ƙanƙanta ta hanyar cire matattun ƙwayoyin cuta.
Amfanin Gashin Hazelnut
Yana haɓaka rayuwar gashi masu launi
FadaAna amfani da shi azaman ɓangaren halitta na wakilai masu launi daban-daban. Hazelnuts ba wai kawai suna ba da gashi kyakkyawa launin ruwan kasa ba, har ma suna sa launi ya daɗe.
Yana ƙarfafa gashi
Man hazelnut Ana iya amfani da shi a cikin aikin gyaran gashi na yau da kullum. Sai a shafa kadan a fatar kai da gashi sannan a yi tausa na wasu mintuna.
A bar shi ya kwana a wanke shi gobe. Yi amfani da shamfu mai laushi. Wannan zai taimaka ƙarfafa gashi daga tushen.
Shin Hazelnuts yana sa ku raunana?
Fada Abinci ne mai tasiri a cikin asarar nauyi kamar yadda yake taimakawa wajen hanzarta metabolism. thiamine da ke cikinsa yana taimakawa wajen canza carbohydrates zuwa glucose, tushen makamashin da jiki ke amfani da shi wajen aiki.
Thiamine kuma yana taka rawa wajen samar da sabbin jajayen ƙwayoyin jini, waɗanda ke da mahimmanci don kiyaye kuzari.
hazelnut Protein, fiber da babban abun ciki mai yawa suna ba da jin daɗi, wanda ke hana yawan cin abinci kuma yana ba ku cikawa na tsawon lokaci. Wadannan su ne abubuwan da ke taka muhimmiyar rawa wajen rage nauyi.
Menene illar cin Hazelnut da yawa?
Fada Abinci ne mai lafiya kuma yawancin mutane na iya cinye shi lafiya. Koyaya, yana iya haifar da halayen da ba a so a cikin wasu mutane, da hazelnut rashin lafiyan zai iya faruwa.
Hazelnut Allergy
Hazelnut alerji na iya haifar da mummuna, wani lokacin halayen haɗari na rayuwa. Mutanen da ke fama da rashin lafiyar wasu kwayoyi kamar Brazil goro, macadamia, rashin lafiyar gorome yafi sauki.
FadaBabban abinci ne. Wanene ba ya son wannan superfood?
