Kedu ihe bụ mmanụ walnut na ebee ka eji ya? Uru na mmerụ ahụ

UkpaỌ bụ ezigbo isi iyi nke omega 3 fatty acids. A na-eri ya dị ka mkpụrụ kemgbe oge ochie. n'oge na-adịbeghị anya mmanụ ukpaA malitere ịmara uru maka ntutu isi, akpụkpọ anụ na ahụike na ojiji ya malitere ịba ụba.

n'isiokwu "Gịnị bụ mmanụ ukpa", "Gịnị ka mmanụ ukpa bara uru", "ka esi eri mmanụ ukpa", "kedu uru mmanụ walnut dị", ọ nwere mmerụ ọ bụla nke mmanụ walnut? a ga-aza ajụjụ.

Kedu ihe mmanụ walnut na-eme?

mmanụ ukpa, sayensị Oge ochie A na-enweta ya site na ukpa a maara dị ka. Mmanụ a na-ejikarị oyi ma ọ bụ nụchaa. Ọ bụ otu n'ime mmanụ eke dị oke ọnụ n'ahịa.

Uru Nri nke Mmanụ Walnut

Mmanụ a nwere karịsịa linoleic, gamma-linolenic na oleic acid, nke bụ abụba monounsaturated na polyunsaturated. Ọtụtụ n'ime ndị a na-emekwa dị ka antioxidants na mgbochi mkpali ogige, nke a maara nke ukwuu dị ka "ezi" ụdị abụba n'ihi na ha ngwa ngwa mgbanwe ume na uru mmetụta.

Kedu uru mmanụ walnut bara?

Na-ebelata mbufụt

Na-eri mmanụ ukpaỌ na-alụ ọgụ na-adịghị ala ala mbufụt, nke e jikọtara ya na ọrịa obi, ụfọdụ ọrịa cancer na nsogbu ahụike ndị ọzọ.

Ọmụmụ ihe izu isii n'ime ndị okenye 23 nwere cholesterol dị elu, mmanụ ukpaỌ chọpụtara na oriri ALA, otu n'ime ihe ndị bụ isi ọdụdụ asịd na nri, belatara mmepụta nke protein ndị na-akpasu iwe n'ime ahụ.

Walnuts nwekwara ọgaranya na polyphenols nke a na-akpọ ellagitannins, nke nje bacteria na-abanye n'ime ogige ndị ọzọ bara uru.

Ogige ndị a nwere ihe mgbochi mkpali ma na-eme dị ka antioxidants na-alụ ọgụ mmebi nke mkpụrụ ndụ ihe nketa a na-akpọ free radicals. 

ma mmanụ ukpaO doghị anya ruo ókè a na-echekwa ogige bara uru na walnuts n'oge nhazi. Ụfọdụ nnyocha mmanụ ukpaNsonaazụ gosiri na nutmeg anaghị etinye ihe karịrị 5% na ọrụ antioxidant nke ukpa dum.

N'ihi na, mmanụ ukpaAchọkwu nyocha na mmetụta mgbochi mkpali nke

Na-enyere aka belata ọbara mgbali

mmanụ ukpanwere ike inye aka belata ọbara mgbali elu, otu n'ime ihe ndị na-ebute ọrịa obi.

Nnyocha na-egosi na ndị na-eri walnuts nwere ọbara mgbali elu n'ihi nnukwu ọkwa ALA, LA, na polyphenols. mmanụ ukpaEnwere ike ịhụ mmetụta ndị yiri ya, na-atụle na painiapulu nwekwara ọgaranya na ogige ndị a.

Ọmụmụ ihe gbasara ndị okenye 15 nwere oke ibu ma ọ bụ oke ibu yana ọkwa cholesterol dị obere, mmanụ ukpa chọpụtara na iri ya na-eme ka ọrụ arịa ọbara dịkwuo mma, nke nwere ike inye aka belata ọbara mgbali.

Na mgbakwunye na nchọpụta ndị a, mmanụ ukpaAchọkwu ọmụmụ ihe na mmetụta ndị nwere ike

Na-eme ka njikwa shuga dị n'ọbara dịkwuo mma

Na-eri mmanụ ukpanwere ike melite njikwa shuga ọbara na-adịghị mma metụtara ụdị ọrịa shuga 2.

Ọkwa shuga a na-achịkwaghị achịkwa nwere ike ịkpata mmebi anya na akụrụ, ọrịa obi na ọrịa strok ka oge na-aga. mmanụ ukpa Iri nri na-ebelata shuga ọbara nwere ike inye aka gbochie nsogbu ndị a.

Nnyocha e mere 2 ndị nwere ụdị ọrịa shuga 100 chọpụtara 3 tablespoon (gram 1) kwa ụbọchị maka ọnwa 15. mmanụ ukpa chọpụtara na iri glucose ọbara na-ebu ọnụ na ọkwa hemoglobin A1c, nke na-atụ glucose ọbara ogologo oge, belatara nke ukwuu ma e jiri ya tụnyere ọkwa ntọala.

mmanụ ukpaMmetụta bara uru ya na njikwa shuga ọbara bụ n'ihi ụbara ya nke antioxidants, nke nwere ike inyere aka ịlụso nrụgide oxidative metụtara ọkwa shuga dị elu.

Na-akwalite ọkwa cholesterol

Iri walnuts mgbe niile nwere ike inye aka belata ọkwa triglyceride dị elu yana mkpokọta yana LDL (ọjọọ) cholesterol n'ime ọbara ma ọ bụghị ya, ohere nke ọrịa obi nwere ike ịbawanye.

Nke a bụ ma ukpa mmanụ ukpaNke a bụ n'ihi oke omega 3 fatty acids na ogige antioxidant dị na ya

N'ime nyocha nke ndị okenye 60 nwere ọkwa triglyceride dị elu, gram 45 karịa ụbọchị 3 mmanụ ukpa Achọpụtara na ọ nwere ọkwa triglyceride dị ala nke ukwuu ma e jiri ya tụnyere ọkwa ntọala.

Dabere na nsonaazụ ndị a, na-eri ukpa mmanụ Nwere ike inye aka belata ohere nke ọrịa obi.

Nwere ike inwe mmetụta anticancer

mmanụ ukpaỤfọdụ ogige dị na ya nwere ike inye aka gbochie ọganihu nke ụfọdụ ọrịa cancer.

Kpọmkwem, ahụ na-atụgharị elajitannins na walnuts gaa na ellagic acid wee banye na ogige a na-akpọ urolithin.

Nnyocha nyocha tube egosila na uroliths nwere ike inye aka ịhazi ọkwa prostate-specific antigen (PSA), ihe dị ize ndụ maka ọrịa kansa prostate, na ịkpata ọnwụ mkpụrụ ndụ kansa.

Ejikọtala iri walnuts na obere ihe ize ndụ nke ọrịa ara ara na ụkwara agba na ụmụ anụmanụ na nyocha nyocha.

Otú ọ dị, tupu nkwubi okwu nwere ike ịbịaru banyere mmetụta anticancer ya. mmanụ ukpaỌ dị mkpa nyocha sara mbara karị na-elekwasị anya na mmetụta ndị mmadụ nwere.

Na-ebelata ohere nke ọrịa obi

mmanụ ukpa Iri ya na-enyere aka belata ọkwa cholesterol n'ime ahụ. N'ụzọ dị otú a, ọ na-ebelata ohere nke ọrịa obi. 

ọrụ arịa ọbara

Iri mmanụ a na-enyere aka n'ịkwalite ọrụ arịa ọbara n'ozuzu ya.

Ọ na-enyere aka ihi ụra

Ọ na-enyere aka ịlụso ehighị ụra nke ọma ọgụ ma na-eme ka ihi ụra nke ọma. N'ihi na ọ na-akwado ụra ma na-achịkwa ya melatonin O nwere.

Mbelata arọ na mmanụ walnut

Mmanụ a bara uru dị irè na slimming na agbaze abụba afọ. N'ihi na ọ na-enye mmetụta nke satiety mgbe ejiri ya na salads ma ọ bụ nri. Ọ na-egbokwa mkpa anụ ahụ maka abụba. 

Mmetụta nke afọ ojuju na-enyere aka ịkwụsị ibu, n'ihi na ọ na-eme ka ị na-eri obere nri.

Uru nke mmanụ walnut maka akpụkpọ ahụ

Ọ dị elu ma vitamin na mineral. Ya mere maka akpụkpọ ahụ na-enweghị ntụpọ eji mmanụ ukpa A na-atụ aro ya.

Ihe na-edozi ahụ dị na mmanụ walnut nwere ike ime ka ahụike akpụkpọ ahụ dịkwuo mma.

Otu tablespoon (13.6 grams) mmanụ ukpanwere ihe karịrị gram 3 nke omega 8 fatty acid akpọrọ alpha-linolenic acid (ALA).

N'ime ahụ anyị, a na-atụgharị ụfọdụ ALA ka ọ bụrụ omega 3 fatty acids nke a na-akpọ eicosapentaenoic acid (EPA) na docosahexaenoic acid (DHA), bụ ndị na-enyere aka ịmepụta akụkụ nhazi nke akpụkpọ ahụ.

N'ihi na mmanụ ukpaOmega 3s, gụnyere ndị nọ na , nwere ike ịlụso ọrịa anụ ahụ ọgụ ọgụ ma kwalite ọgwụgwọ ọnya.

mmanụ ukpaỌ nwere nnukwu omega 6 fatty acid linoleic acid (LA), nke bụ acid fatty kachasị na elu elu akpụkpọ ahụ.

Ya mere na-eri ukpa mmanụNa-abawanye oriri nke acid fatty dị mkpa, nke dị mkpa maka ahụike anụ ahụ. Mmanụ ukpa Uru ndị ọzọ maka akpụkpọ ahụ bụ:

Na-ebelata wrinkles

Zuru okè maka ịlụ ọgụ wrinkles. Ọ nwere udidi mmanu mmanu, ọ bụrụ na etinyere ya mgbe niile, ọ na-enyere ahịrị dị mma aka na wrinkles na-apụ n'anya ka oge na-aga.

Na-alụso ọrịa ọgụ

mmanụ ukpa Na-enyere aka ịlụso ọrịa fungal ọgụ.

Bara uru na ọgwụgwọ psoriasis

Psoriasis Ọ na-enyere aka ịgwọ nsogbu akpụkpọ anụ na-adịgide adịgide dị ka Enwere ike tinye ya n'elu.

Isi iyi nke antioxidants

Ọ bụ ezigbo antioxidant ma na-enyere aka ịlụso ịka nká ọgụ. Ọ bara ezigbo uru maka akpụkpọ ahụ.

Uru ntutu isi nke mmanụ walnut

Dị irè maka ntutu isi

nwere ọtụtụ ihe kpatara ya ntutu isibụ nsogbu ọtụtụ ndị ikom na ndị inyom na-enwekarị. mmanụ ukpaỌ na-enyere aka igbochi ntutu isi n'ihi ọdịnaya omega 3 fatty acids, nke na-egbochi ndị mmadụ imebi cell.

Na-egbochi dandruff

mmanụ ukpa Ọ dị irè n'igbochi na iwepu dandruff. Ọ na-enyere aka idobe isi isi ọcha site na iwepu adịghị ọcha niile. Iji nweta uru kachasị, ọ dị mkpa itinye ya na ntutu mgbe niile. Ọ na-egbochi ịkpụcha isi isi ma gbochie dandruff.

Na-akwalite uto ntutu

Ọ na-enyere aka na ntutu isi n'ihi na ọ nwere nnukwu potassium. potassium ịnweta Ọ dị mkpa n'ihi na ọ na-enye mmeghari cell ma na-eme ka elongation dịkwuo elu.

Kedu ihe ọjọọ nke mmanụ walnut?

Mmetụta dị n'iji mmanụ a dị oke oke. Ọ dị mma maka ọtụtụ mmadụ mgbe ejiri ya mee ihe n'ụzọ kwesịrị ekwesị.

Ahụ ike obi

Ọ ga-ekwe omume na mbelata ọbara mgbali elu nke mmanụ a nwere ike ịkpata nsogbu na ọgwụ ndị ọzọ ọbara mgbali elu, ya mere ọ dị mkpa ịkpọtụrụ dọkịta tupu iji mmanụ n'ime.

Ọbara ọbara

N'otu aka ahụ, mmanụ ukpa Ọ nwere ike dị mma maka ndị ọrịa mamịrị ma ọ bụ ndị nwere nnukwu ihe ize ndụ nke ọrịa shuga mana ọ nwere ike ime ka shuga dị n'ọbara dị ala mgbe ejiri ya na ọgwụ ụfọdụ. Ndị ọrịa shuga kwesịrị iji mmanụ a kpachara anya na nri ha.

akpụkpọ mbufụt

Dị ka ọ dị n'ọtụtụ mmanụ ndị dị ike, gbanyere mkpọrọgwụ. mmanụ ukpaNwere ike ịkpasu iwe akpụkpọ mgbe ejiri ya mee ihe ịchọ mma ma ọ bụ ọgwụ. 

Tinye ntakịrị ego na akpụkpọ ahụ wee chere awa ole na ole iji hụ ma ọ bụrụ na enwere mmeghachi omume ọjọọ, karịsịa ma ọ bụrụ na ị nwere akpụkpọ ahụ dị nro.

ọrịa afọ

mmanụ ukpaỌ bụ ezie na ọ dị mma kpam kpam maka ojiji nke ime, ọ dị oke ike ma nwee ike ime ka mmeghachi omume mkpasu iwe na eriri afọ. Nke a nwere ike bụrụ ụdị iwe iwe, mgbakasị ahụ, afọ ntachi, ọgbụgbọ, afọ ọsịsa ma ọ bụ ọbụna vomiting.

Kedu otu esi eji mmanụ walnut?

Enwere ike iji mmanụ a mee ihe n'ọtụtụ ụzọ.

Ọ na-enwekarị agba dị ọkụ na ụtọ ụtọ. Ịdị mma Dị elu mmanụ ukpa A na-agbanye oyi na nke a na-adịghị edozi ya n'ihi na nhazi na okpomọkụ nwere ike ibibi ụfọdụ ihe oriri ma mee ka uto dị ilu.

Maka fries french ma ọ bụ isi nri dị elu iji mmanụ ukpa adịghị atụ aro. Na mgbakwunye, enwere ike ịchekwa ya naanị maka ọnwa 1-2 n'ebe dị jụụ, akọrọ tupu imeghe.

mmanụ ukpa Ihe a na-ejikarị eme ihe bụ maka mgbakwasa salad na mmanya na nnu. 

N'ihi ya;

mmanụ ukpaỌ bụ mmanụ na-atọ ụtọ enwetara site na ịpị walnuts.

Ọ bara ụba na omega 3 fatty acid ALA na acid fatty acid ndị ọzọ na-adịghị mma, yana ellagitannins na ogige polyphenol ndị ọzọ na-eme dị ka antioxidants.

N'ihi na, na-eri ukpa mmanụnwere ike imeziwanye ọkwa shuga dị n'ọbara ma kwalite ahụike obi, n'etiti ọtụtụ uru ndị ọzọ.

mmanụ ukpaGbalịa iji ya dị ka mgbakwasa salad na efere oyi ndị ọzọ.