Pecan yog dab tsi? Cov txiaj ntsig, kev puas tsuaj thiab khoom noj muaj nqis

Txiv ntseej yog khoom noj txom ncauj. pecans Nws kuj yog cov txiv ntoo qab thiab noj qab nyob zoo. Nws tau txais los ntawm tsob ntoo walnut ib txwm nyob rau North America thiab Mexico. tsob ntoo pecanNws yog ib tsob ntoo loj deciduous teej tug mus rau tsev neeg hickori. 

ib yam pecansNws muaj oily crust uas yog golden xim av rau sab nraud thiab beige nyob rau hauv. Cov txiv hmab txiv ntoo sab hauv occupies 40% mus rau 60% ntawm qhov chaw hauv lub plhaub. Qhov no muaj ib tug grooved nto tab sis yog me ntsis ntau oval nyob rau hauv cov duab. 

pecansmuaj qab zib, nplua nuj, thiab rog saj thiab kev ntxhib los mos uas tuaj yeem raug ntaus nqi rau qib siab ntawm cov rog monounsaturated. pecansNws cov ntsiab lus roj yog tshaj 70% thiab yog qhov siab tshaj plaws ntawm tag nrho cov txiv ntoo. 

pecansNws muaj nyob rau hauv ntau qhov ntau thiab tsawg xws li mammoth, ntxiv loj, loj, nruab nrab, me thiab dwarf.

Nws nplua nuj oily saj ua rau nws haum rau siv nyob rau hauv ob qho tib si savory thiab qab zib tais diav. Nws tuaj yeem ua rau cov khoom qab zib, tshwj xeeb tshaj yog ice cream.

Nws kuj yog siv dav hauv cov khoom qab zib thiab khoom qab zib. Walnut paste, qhob cij, toast, thiab lwm yam. Nws yog ib qho nrov paste rau

Khoom noj khoom haus tus nqi ntawm Pecan ceev

pecans Muaj cov as-ham tseem ceeb. Nws yog qhov zoo ntawm fiber ntau, tshwj xeeb tshaj yog nrog tooj liab, thiamine thiab zinc. 28g ua pecans Nws muaj cov khoom noj khoom haus hauv qab no:

Calorie ntau ntau: 196

Protein: ib gram

yog '20,5 g

Carbs: 4 grams

Fiber: 2,7 grams

Copper: 38% ntawm Tus Nqi Txhua Hnub (DV)

Thiamine (vitamin B1): 16% ntawm DV

Zinc: 12% ntawm DV

Magnesium: 8% ntawm DV

Phosphorus: 6% ntawm DV

Hlau: 4% ntawm DV

tooj liabNws yog ib qho tseem ceeb ntawm cov ntxhia hauv ntau yam kev noj qab haus huv, suav nrog cov paj hlwb ua haujlwm, tiv thaiv kab mob, thiab tsim cov qe ntshav liab.

Vitamin B1 Nws yog ib qho tsim nyog los pab txhawb lub cev kom hloov cov carbohydrates rau hauv lub zog.

zinc, pecansLwm cov ntxhia tseem ceeb muaj nyob hauv pineapple, nws yog qhov tseem ceeb rau kev tiv thaiv kab mob, kev loj hlob ntawm tes, lub hlwb ua haujlwm thiab kho qhov txhab.

pecansNws muaj kwv yees li 60% monounsaturated fats thiab 30% polyunsaturated rog. 28g ua raw pecans Muab 20 grams roj; Ntawm cov 11 grams yog monounsaturated rog, 1.7 grams yog saturated rog, thiab cov seem yog polyunsaturated rog. tib seem loj pecans Nws muab 1 gram ntawm alpha-linolenic acid (ALA).

pecans protein Nws yog nplua nuj nyob rau hauv cov as-ham thiab 28 grams muab 2.5 grams ntawm cov as-ham. Cov nyiaj no ua tau raws li 5,6% ntawm cov protein xav tau txhua hnub rau cov poj niam laus thiab 4,6% rau cov txiv neej laus.

Flavonoids yeej ib txwm yog ib pawg loj ntawm cov khoom siv cog qoob loo. Cov no ua raws li cov tshuaj antioxidants uas tawm tsam qhov mob uas ua rau cov kab mob plawv thiab lwm yam kab mob ntev.

100 gram pecansmuab 34 milligrams ntawm flavonoids, uas yog siab heev piv rau lwm cov txiv ntoo.

Cov txiaj ntsig ntawm Pecan ceev yog dab tsi?

Muaj txiaj ntsig zoo rau lub plawv

pecansNws tiv thaiv qee hom mob qog noj ntshav los ntawm kev txo qis kev pheej hmoo ntawm kab mob plawv. Nws muaj fiber ntau, uas tiv thaiv lub plawv mob.

kuj oleic acid Nws muaj phenolic antioxidants, uas ua rau lub plawv noj qab haus huv thiab pab tiv thaiv kab mob plawv thiab mob stroke. 

Raws li kev tshawb fawb pecanstuaj yeem pab tiv thaiv kab mob plawv los ntawm inhibiting qhov tsis xav tau oxidation ntawm cov ntshav lipids.

Balances ntshav qab zib

Qee qhov kev tshawb fawb pecansNws tau hais tias nws tuaj yeem txhawb kev tswj ntshav qab zib vim nws cov ntsiab lus fiber ntau.

Txawm hais tias txiv ntseej muaj cov dej-insoluble fiber ntau, lawv kuj muaj qee cov fiber ntau soluble. Soluble fiber dissolves nyob rau hauv dej, tsim ib tug gel zoo li cov khoom uas ua nyob rau hauv lub cev tsis tau digested thiab slows lub nqus cov piam thaj rau hauv cov ntshav.

Ib txoj kev tshawb fawb me me hauv 26 tus neeg laus hnyav tshaj 4 lub lis piam. pecans Nws pom tias kev noj zaub mov ua kom lub cev muaj peev xwm siv insulin zoo. Insulin yog cov tshuaj hormones uas nqa cov piam thaj los ntawm cov hlab ntsha mus rau cov hlwb.

Hauv kev tshawb fawb no, nws kuj tau pom tias nws txhim kho kev ua haujlwm ntawm beta hlwb hauv pancreas, uas yog lub luag haujlwm rau kev tsim cov tshuaj insulin.

Txhawb lub hlwb noj qab haus huv

pecansNws tau ntim nrog cov as-ham uas yuav pab tau lub hlwb ua haujlwm, suav nrog mono- thiab polyunsaturated fatty acids.

tshwj xeeb tshaj yog monounsaturated fatty acidstau txuam nrog kev puas hlwb thiab txo qhov mob.

Kev noj zaub mov muaj vitamin E yog txuam nrog Alzheimer's kab mob thiab dementia tau cuam tshuam nrog txo qhov kev pheej hmoo txog li 25%.

Qhov no yog vim vitamin E thiab lwm yam antioxidants nyob rau hauv cov zaub mov raws li cog pab txo oxidative kev nyuaj siab los ntawm o, tiv thaiv hlwb thiab yog li ntawd cov ntaub so ntswg ntawm lub cev tseem ceeb xws li lub hlwb.

Tiv thaiv oxidative kev nyuaj siab

pecans, oxidative kev nyuaj siab thiab loaded nrog antioxidants, cov ntsiab lus tseem ceeb uas pab tiv thaiv o.

Qee qhov kev tshawb fawb qhia tias cov tshuaj antioxidants tuaj yeem ua lub luag haujlwm tseem ceeb hauv kev noj qab haus huv tag nrho, pab tiv thaiv cov mob ntev xws li mob plawv, mob qog noj ntshav, thiab ntshav qab zib.

Ib txoj kev tshawb fawb ua tiav ntawm Loma Linda University hauv California, pecans pom tias tsis pub dhau 24 teev tom qab noj nws, cov tshuaj antioxidant hauv cov hlab ntsha tau nce. Lwm cov kev tshawb fawb qhia tau hais tias noj txiv ntseej txo qhov kev pheej hmoo ntawm kab mob plawv thiab mob qog noj ntshav.

txhim kho digestion

pecansCov fiber ntau hauv nws txhawb txoj hnyuv noj qab haus huv thiab ua kom lub plab zom mov tsis tu ncua. Nws ntxuav cov hnyuv thiab tso cai rau cov hnyuv ua haujlwm nrog kev ua haujlwm siab dua. Nws kuj tiv thaiv cem quav, txo qhov kev pheej hmoo ntawm colitis, mob qog noj ntshav thiab hemorrhoids.

Txo txoj kev pheej hmoo ntawm mob qog noj ntshav mis

pecansMuaj oleic acid, ib tug fatty acid pom los txo qhov kev pheej hmoo ntawm mob cancer mis. 

Muaj txiaj ntsig zoo rau pob txha thiab kho hniav

phosphorusNws yog ib qho ntawm cov zaub mov ntau tshaj plaws hauv lub cev tom qab calcium. Txog 85% ntawm phosphorus muaj nyob rau hauv cov pob txha thiab cov hniav, thaum lwm 15% muaj nyob rau hauv cov hlwb thiab cov ntaub so ntswg. 

Ntxiv nrog rau kev tshem tawm cov khoom pov tseg ntawm lub cev, phosphorus thiab calcium txhawb kev noj qab haus huv ntawm cov pob txha thiab cov hniav. Cov ntxhia no kuj tseem ceeb heev rau kev loj hlob thiab kho cov hlwb thiab cov ntaub so ntswg thiab tsim cov DNA thiab RNA. 

Thaum kawg, nws kuj tiv thaiv cov leeg mob uas yuav tshwm sim vim kev tawm dag zog.

Nws muaj cov txiaj ntsig anti-inflammatory

pecansPaub txog nws cov txiaj ntsig anti-inflammatory tshuaj nplaum nplua nuj nyob rau hauv cov nqe lus ntawm Cov kev tshawb fawb tau ua pov thawj tias kev noj cov magnesium ntau ntxiv txo cov kev mob tshwm sim hauv lub cev xws li CRP (C-reactive protein), TNF (mob necrosis factor alpha), thiab IL6 (interlukin 6). 

Nws kuj txo qhov mob hauv cov hlab ntsha, yog li txo qhov kev pheej hmoo ntawm cov kab mob plawv, mob caj dab, Alzheimer's kab mob thiab lwm yam mob.

txo cov ntshav siab

pecansNws tau raug txiav txim siab los ntawm kev tshawb fawb tias magnesium hauv dej pab txo cov ntshav siab. pecans Txawm hais tias nws tsis tuaj yeem kho mob ntshav siab, nws pab txo qis.

Txo kev pheej hmoo mob stroke

Cov kev tshawb fawb tau ua pov thawj tias kev noj 100 milligrams ntawm magnesium ib hnub txo qhov kev pheej hmoo ntawm mob stroke los ntawm 9%. pecans Nws yog qhov zoo ntawm magnesium.

Nws muaj anticancer zog

pecanspolyphenolic antioxidant ellagic acid, vitamin E, beta-carotene, lutein thiab zeaxanthin Nws yog nplua nuj nyob rau hauv phytochemicals xws li

Cov tebchaw no ua lub luag haujlwm tseem ceeb hauv kev tshem tawm cov tshuaj lom oxygen dawb radicals, yog li tiv thaiv lub cev ntawm cov kab mob, mob qog noj ntshav thiab kab mob. 

Ellagic acid muaj cov khoom tiv thaiv kev loj hlob uas tiv thaiv qee yam carcinogens xws li nitrosamines thiab polycyclic hydrocarbons los ntawm kev khi rau DNA, yog li tiv thaiv tib neeg lub cev los ntawm cov qog nqaij hlav.

Txhim kho lub cev tiv thaiv kab mob

pecansnplua nuj nyob rau hauv antioxidants, txiv ntseej yog qhov chaw. Cov kab ntxhia no pab txhawb kev tiv thaiv kab mob thiab tiv thaiv cov paj hlwb los ntawm kev puas tsuaj dawb radical. Kev noj cov manganese txaus yog qhov tseem ceeb rau cov paj hlwb thiab lub hlwb ua haujlwm.

Tej zaum yuav txo cov tsos mob PMS

Ua tsaug rau nws cov ntsiab lus nplua nuj manganese pecansNws tuaj yeem txo cov tsos mob PMS xws li lub siab hloov pauv thiab mob pob qij txha.

Manganese thaum noj nrog calcium, PMS cov tsos mob Nws muaj txiaj ntsig zoo rau kev coj khaub ncaws thiab tuaj yeem pab txhim kho lub siab lub ntsws thiab txo qhov mob thaum cev xeeb tub.

Puas yog Pecan Walnut Weaken?

Kev tshawb fawb, pecans Nws tau raug pom tias kev noj zaub mov uas cov txiv ntoo tau noj pab kom poob phaus. Qhov no yog vim hais tias noj txiv ntseej nce satiety thiab boosts metabolism.

pecansFeem ntau ntawm cov carbohydrates hauv nws yog fiber ntau, uas taug kev los ntawm txoj hnyuv undigested, txo kev tshaib kev nqhis thiab qab los noj mov.

Cov txiaj ntsig ntawm Pecan ceev rau daim tawv nqaij

pecansZoo li ntau lwm cov txiv ntoo, nws yog nplua nuj nyob rau hauv cov as-ham xws li zinc, vitamin E, vitamin A, folate thiab phosphorus, uas ua lub luag haujlwm tseem ceeb hauv kev saib xyuas cov tawv nqaij zoo. pecansCov txiaj ntsig rau daim tawv nqaij yog raws li nram no:

Tiv thaiv cov teeb meem ntawm daim tawv nqaij

Khoom noj khoom haus yog ib qho tseem ceeb los tswj kev noj qab haus huv ntawm daim tawv nqaij thiab tiv thaiv cov teeb meem ntawm daim tawv nqaij. Toxins hauv lub cev tuaj yeem ua rau tawg ntawm daim tawv nqaij, dullness thiab roj ntau dhau. 

pecans Nws yog ib qho zoo ntawm fiber ntau uas tuaj yeem ua tau zoo rau daim tawv nqaij. Nws txhim kho cov tsos ntawm daim tawv nqaij los ntawm kev pab tshem tawm co toxins thiab khib nyiab los ntawm lub cev.

Pab kom cov tawv nqaij huv si

pecansMuaj zinc, uas pab tswj cov tawv nqaij noj qab haus huv los ntawm kev tiv thaiv kab mob. Ntawm qhov tod tes, nws muaj vitamin ANws yog ib qho tseem ceeb antioxidant rau daim tawv nqaij.

Nws muaj cov nyhuv anti-aging

pecans, ellagic acid, vitamin A thiab Vitamin E Muaj ntau cov tshuaj antioxidants, suav nrog Cov antioxidants tua thiab tshem tawm cov dawb radicals uas ua rau cov tawv nqaij laus ntxov ntxov.

Yog li no pecans Nws tuaj yeem tiv thaiv cov tsos mob ntawm kev laus xws li cov kab zoo, wrinkles thiab pigmentation.

Cov txiaj ntsig ntawm plaub hau Pecan ceev

Ib yam li daim tawv nqaij, plaub hau noj qab haus huv yog ib qho kev xav ntawm lub cev noj qab haus huv. Yog li ntawd, txaus cov as-ham tseem ceeb yog xav tau los tswj kev noj qab haus huv ntawm cov hauv paus plaub hau thiab tiv thaiv cov plaub hau teeb meem. Khoom noj khoom haus tus nqi ntawm pecansua rau nws muaj txiaj ntsig zoo rau cov plaub hau noj qab haus huv.

Stimulates plaub hau kev loj hlob

pecansNws yog ib qho zoo heev ntawm L-arginine, ib qho amino acid uas pab kho cov txiv neej txawv baldness thaum siv tshuaj pleev ib ce thiab txhawb cov plaub hau kev loj hlob. 

Cov ntshav ntws thoob plaws hauv lub cev thiab cov hauv paus plaub hau yog qhov tseem ceeb rau kev noj qab haus huv cov plaub hau thiab tawv taub hau. L-arginine muaj txiaj ntsig zoo hauv qhov no los ntawm kev ua cov phab ntsa hlab ntsha hloov tau yooj yim dua thiab tsis tshua muaj cov ntshav txhaws uas tuaj yeem thaiv cov ntshav.

Tiv thaiv cov plaub hau poob

Anemia yog ib qho ua rau cov plaub hau poob. Nws tshwm sim los ntawm qhov tsis muaj hlau nyob hauv cov ntshav. ib qho chaw zoo ntawm hlau pecanstuaj yeem pab txhim kho qib ntawm cov hlau hauv cov ntshav thiab yog li tiv thaiv cov plaub hau poob.

Dab tsi yog qhov Harms ntawm Pecan Nuts?

pecansTxawm hais tias nws muaj ntau yam txiaj ntsig kev noj qab haus huv, nws kuj muaj qee qhov kev tsis zoo los xav txog.

Ua ntej, cov neeg uas tsis haum rau lwm cov txiv ntoo xws li almonds, cashews, chestnuts thiab walnuts pecans yuav tsum tsis txhob noj.

pecanszoo nkaus li muaj kev nyab xeeb rau cov neeg feem coob, tab sis qee tus yuav ntsib kev tsis haum rau nws. Nyob rau hauv cov ntaub ntawv ntawm walnut allergy, lub cev tiv thaiv kab mob reacts rau cov proteins nyob rau hauv walnuts thiab ua rau cov tsos mob xws li khaus, ntuav, o hauv caj pas, ua tsis taus pa thiab kiv taub hau vim tso tawm ntawm cov tshuaj hu ua histamine.

pecansNws muaj calorie ntau ntau thiab tuaj yeem ua rau hnyav nce thaum noj ntau dhau. Yog li ntawd, cov neeg uas xav kom poob phaus yuav tsum nco ntsoov txog qhov lawv noj.

Vim li ntawd;

pecansNws yog cov txiv ntoo nplua nuj nyob hauv ntau cov khoom noj tseem ceeb, suav nrog fiber ntau, tooj liab, thiamine thiab zinc.

Nws tau cuam tshuam nrog ntau yam txiaj ntsig kev noj qab haus huv, suav nrog kev tswj ntshav qab zib, kev noj qab haus huv hauv lub plawv, thiab lub hlwb ua haujlwm.

Nws yog cov khoom noj muaj txiaj ntsig thiab muaj calorie ntau ntau, yog li nws yuav tsum tau noj hauv nruab nrab.