Ukpa, Oge ochieỌ bụ osisi a maara dị ka Ndị bi na mpaghara Mediterenian na Central Asia riri ya kemgbe ọtụtụ puku afọ.
Ọ bara ụba na abụba omega 3 ma nwee nnukwu antioxidants karịa nri ọ bụla ọzọ.
na-eri walnutsỌ na-eme ka ahụike ụbụrụ dịkwuo mma ma na-enyere aka igbochi ọrịa obi na ọrịa kansa.
A na-erikarị ya n'onwe ya dị ka nri nri. Enwere ike itinye ya na salads, pastas, ọka nri ụtụtụ, ofe na ngwaahịa esi nri.
A na-ejikwa ya eme mmanụ walnut, mmanụ nri dị oké ọnụ ahịa nke a na-ejikarị eme ihe na salad.
n'isiokwu "Gịnị bụ uru walnuts", "Gịnị bụ uru walnuts", "Olee ọrịa ndị dị mma maka walnuts", "Kalori ole bụ walnuts", "Olee vitamin dị na walnuts", "Gịnị bụ carbohydrate, protein. na vitamin bara uru nke walnuts" a ga-aza ajụjụ.
Ụdị walnuts
3 ntọala n'ahịa ụwa ụdị ukpa nwere:
Akụ Bekee
A na-akpọkwa ya Persian ma ọ bụ Juglans Regia. Ndị a bụ ụdị ukpa dị iche iche.
Black ukpa
nwa ukpaỌ nwere ụda gbara ọchịchịrị na ụtọ dị nkọ karị.
White ukpa
A na-akpọkwa ya "Butternut" ma ọ bụ "Juglan Cinerea". Ọ dị ụkọ nke ukwuu na a na-ahụ ya naanị na mpaghara USA na Canada.
Calories walnuts na uru bara uru
UkpaỌ nwere abụba 65% na obere protein (naanị 15%). Ọ nwere obere carbohydrates, nke kachasị na eriri.
ihe dị ka gram 28 Nri ọdịnaya nke walnuts bụ dị ka ndị a;
calorie 185
3,9 grams nke carbohydrates
4.3 gram nke protein
18.4 grams nke abụba
3,9 grams nke eriri
1 milligram manganese (pasent 48 DV)
0.4 milligram nke ọla kọpa (pasent 22 DV)
44.6 milligrams nke magnesium (pasent 11 DV)
97.8 milligrams nke phosphorus (pasent 10 DV)
0.2 milligrams nke vitamin B6 (8% DV)
27.7 micrograms nke folate (pasent 7 DV)
0.1 milligrams nke thiamine (pasent 6 DV)
0.9 milligrams nke zinc (pasent 6 DV)
0.8 milligram nke ígwè (pasent 5 DV)
nwekwara ukpa nwere ụfọdụ vitamin A, vitamin C, vitamin E, vitamin K, niacin, pantothenic acid, choline, betain, calcium, potassium na selenium.
Achọtara abụba na walnuts
O nwere ihe dịka 65% mmanụ. Dị ka mkpụrụ osisi ndị ọzọ, ukpaỌtụtụ ike na nri na-abịa site na abụba. Nke a na-eme ka ọ bụrụ ihe oriri na-enye ume, nnukwu calorie.
Ma, ukpa Ọ bụ ezie na ọ bara ụba na abụba na calorie, nchọpụta na-egosi na ọ naghị eme ka ihe ize ndụ nke ibu ibu dịkwuo elu ma e jiri ya dochie anya nri ndị ọzọ na nri.
Ukpa Ọ bara ụba na abụba polyunsaturated karịa ọtụtụ nri ndị ọzọ. Nke kacha ukwuu linoleic acid Ọ bụ omega 6 fatty acid.
O nwekwara pasentị dị elu nke abụba omega 3 nwere ahụike akpọrọ alpha linolenic acid (ALA). Nke a bụ ihe dịka 8-14% nke ọdịnaya abụba zuru oke.
Ukpa nwere nnukwu ego nke ALA. A na-eche na ALA bara uru karịsịa maka ahụike obi. Ọ na-enye aka belata mbufụt ma melite nhazi nke abụba ọbara.
ALA bụ ihe mmalite maka omega 3 fatty acids EPA na DHA nwere ogologo agbụ, nke ejikọrọ na ọtụtụ uru ahụike.
Vitamin na mineral na walnuts
Ukpa, Ọ bụ ezigbo isi iyi nke vitamin na mineral dị iche iche, gụnyere:
ọla kọpa
Ihe ịnweta mineral na-akwalite ahụ ike obi. Ọ na-enyekwa aka ịnọgide na-arụ ọrụ nke ọkpụkpụ, ụjọ na usoro ahụ ji alụso ọrịa ọgụ.
Folic acid
A makwaara dị ka folate, folic acid nwere ọtụtụ ọrụ dị mkpa dị ndụ. n'ime ime ụkọ folic acid nwere ike ịkpata nsogbu ọmụmụ.
site
Ihe dị ka 1% nke ahụ anyị bụ phosphorus, mineral a na-achọta nke ọma na ọkpụkpụ. Ọ nwere ọtụtụ ọrụ n'ime ahụ.
Vitamin a na-ewusi usoro ahụ ji alụso ọrịa ọgụ ma na-akwado ahụike akwara. Enweghị vitamin B6 nwere ike ibute anaemia.
Manganese
A na-ahụ ịnweta ịnweta a n'ọtụtụ dị elu na mkpụrụ, ọka, mkpụrụ osisi na akwụkwọ nri.
Vitamin E
E jiri ya tụnyere ndị ọzọ, walnuts nwere ọkwa gamma-tocopherol dị elu. Vitamin E O nwere.
Achọtara ngwakọta osisi ndị ọzọ na walnut
Ukpa Nwere ngwakọta dị mgbagwoju anya nke ogige osisi bioactive. Ọ bara ụba nke ukwuu na antioxidants gbadoro anya na akpụkpọ ahụ dị gịrịgịrị, agba aja aja.
UkpaỤfọdụ ihe dị mkpa ihe ọkụkụ dị na
ellagic acid
Nke a antioxidant ukpaA na-ahụkwa na oke oke, ebe ogige ndị ọzọ metụtara ya dị ka ellagitannins dịkwa.
Ellagic acid nwere ike ibelata ihe ize ndụ nke ọrịa obi ma gbochie ịmepụta ọrịa cancer.
Catechin
Catechin bụ flavonoid antioxidant nke nwere ike inwe ọtụtụ uru ahụike. Ọ na-emekwa ka ahụike obi dịkwuo mma.
Melatonin
Neurohormone a na-enyere aka ịhazi elekere ahụ. Ọ bụkwa antioxidant siri ike nke nwere ike ibelata ihe ize ndụ nke ọrịa obi.
Phytic acid
A makwaara dị ka phytate. phytic acid Nwere ike imebi nnabata nke mineral dị ka ígwè na zinc site na tract digestive.
Gịnị bụ uru nke walnuts?
Eji agwọ ehighị ụra nke ọma
Ukpa, hormone melatonin Ọ nwekwara ike inye aka na nsogbu ihi ụra.
A maara Melatonin na-enye usoro ihi ụra. Ya mere, iri nri walnuts na mgbede nwere ike ime ka ọ dịkwuo mfe ịrahụ ụra.
Bara uru maka obi
Ihe mere walnuts bara uru maka obi, O nwere omega 3 fatty acids na antioxidants, nke na-enyere aka ịlụso nsogbu ndị na-emebi obi ọgụ.
Ọ bara uru maka ndị ọrịa mamịrị
Ukpaegosila ezigbo nsonaazụ n'ịhazi ọkwa shuga dị n'ọbara yana idobe pasentị LDL n'okpuru nchịkwa.
Ọ bụ ezie na ọ nwere calorie dị ukwuu, iri ya n'ụba a tụrụ aro ga-enyere aka ịnagide ọrịa shuga.
Na-abawanye ogo spam
Maka ụmụ nwoke ukpaUru ndị dị ịtụnanya. Otu njuaka ukpa Ọ ga-ekwe omume ịkwalite ogo sperm site na iri ya. Ọ na-enyere aka ịbawanye ikike igwu mmiri nke spam, mmụba dị ukwuu na nha na ọdịdị ha. A makwaara na ọ na-eme ka agụụ mmekọahụ dịkwuo mma.
Na-egbochi ọrịa Alzheimer
Dika nyocha emere nso nso a, ukpa Alzheimer ma gbochie mgbaka. UkpaO juputara na antioxidants nke nwere ike ibelata nrụgide oxidative na sel ụbụrụ ma mebie arụ ọrụ.
Mgbe niile na-eri walnutsnwere ike igbu oge mgbaàmà nke ọrịa ndị a na-egbu egbu.
Na-enye ike ozugbo
Ukpa Ọ bụ aki nwere ike dị elu. 100 g nke ceviz nwere ihe dị ka calorie 654 nke ume, nke bụ ike dị elu. Ya mere, ọ bụ isi iyi dị mkpa maka ụmụaka ndị na-arụsi ọrụ ike na egwuregwu.
na-ewusi ọkpụkpụ ike
UkpaỌ bara ụba nke ukwuu na mineral dị ka ígwè, magnesium, potassium, calcium, phosphorus na zinc.
N'ịba ụba nke mineral ndị a, ọkpụkpụ ga-enweta nkwado dị elu site na calcium na magnesium, ebe hemoglobin ga-adị mgbe niile n'ọnọdụ kachasị mma n'ihi ịnweta ígwè.
Na-ebelata mgbu anụ ahụ
Ọtụtụ ndị mmadụ na-eme mkpesa maka nkwonkwo mgbu mgbe afọ ụfọdụ gasịrị. UkpaNwere eriri, nke na-enyere aka ịgwọ ọrịa ogbu na nkwonkwo site na ibelata oke ibu na mbufụt.
Iri walnuts na afọ efu kwa ụtụtụna-enyere aka belata oke ibu na na-apụtaghị ìhè ogbu na nkwonkwo Ọ na-aghọ ọgwụgwọ ndị nwere
na-ebelata ọbara mgbali
na-eri walnuts Otu n'ime uru ya kachasị mkpa bụ ibelata ọbara mgbali elu. UkpaỌ na-ebunye ezigbo cholesterol n'ahụ ma na-ebelata ọkwa cholesterol ọjọọ.
Nke a na-ebute mkpọchi nke mgbidi akwara na mgbasawanye nke akụkụ ahụ. Ọbara na-erugharị ọbara na-alaghachi na nkịtị nke na-egbochi ọrịa obi.
Na-ebelata ohere nke ụfọdụ ọrịa cancer
UkpaỌ bara ụba na antioxidants mara na-alụ ọgụ mkpụrụ ndụ cancer.
Ọ bụ isi iyi nke phytochemicals na polyphenols nwere ihe mgbochi mkpali. A maara ndị ọrụ ndị a iji gbochie ọtụtụ ụdị ọrịa kansa.
Nwere ike ibelata mbufụt
Ndị nwere ọrịa mkpali dị ka ụkwara ume ọkụ, ogbu na nkwonkwo na eczema, n'ihi ọnụnọ nke fatty acids dị mkpa. na-eri walnutsuru site na.
Ukpanwere ike ịlụso mbufụt ọgụ ma belata ihe ize ndụ nke ọrịa obi obi. UkpaIhe polyphenols dị na ya nwere ike inyere aka ịlụ ọgụ mbufụt.
Na-ewusi mgbochi ike
UkpaNwere antioxidants na-eme ka usoro ahụ ji alụso ọrịa ọgụ sie ike ma gbochie mmalite nke ọrịa.
Walnuts bara ụba na vitamin na mineral dị ka ọla kọpa na vitamin B6 nke nwere ike iwusi ihe mgbochi ike.
Ukpa Ọ bara ụba na eriri. Fiber na-enyere usoro mgbari nri aka ịrụ ọrụ nke ọma.
Iri walnuts kwa ụbọchị nwere ike inye aka belata nsogbu mgbari nri ma mee ka eriri afọ na-arụ ọrụ nke ọma.
Nwere ike gwọọ ọrịa fungal
Ihe akaebe na-egosi na ukpa ojii nwere ike inye aka gwọọ ọrịa fungal.
Ọrịa ndị a na-emepụta ọtụtụ mgbaàmà na-adịghị mma, gụnyere itching na allergies ndị ọzọ. Ukpa ojii nwere ike ịdị irè dị ka ọgwụgwọ ụfọdụ megide ọrịa fungal.
Otú ọ dị, a chọkwuru nnyocha banyere isiokwu a.
Nwere ike inye aka detox ahụ
Enwere oke nyocha na nke a. Ụfọdụ ukpaNa-ekwu na eriri dị na ya nwere ike inye aka ihicha usoro ahụ. Nri ahụ nwekwara ike ịchụpụ nje ndị na-emerụ ahụ.
Ukpa Ọ nwere ike ịbụ nri nri dị mma. Otú ọ dị, ekwesịrị iji ya rie ya nke ọma, n'ihi na ọ nwere ike ịkpata allergies na ụfọdụ ndị.
Uru nke walnuts maka ụmụ nwanyị dị ime
Kwa ụbọchị na-eri walnuts Ọ nwere ike ịbara ụmụ nwanyị dị ime uru dị ukwuu. UkpaNwere otu mgbagwoju anya B dị ka folate, riboflavin, na thiamine. Ndị a na-akwalite ahụ ike n'oge ime ime.
UkpaFolic acid dị mkpa karịsịa maka ụmụ nwanyị dị ime na nwa ebu n'afọ. Folic acid nwere ọtụtụ ihe bara uru ndu nke nwere ike inye aka n'oge ime ime.
Uru nke walnuts maka ụbụrụ
Ukpa, nri eke dị mma maka ụbụrụ kacha mma. Ejuju ya na ụdị DHA gbadoro ụkwụ na ya, ụdị omega 3 fatty acid.
UkpaỌ na-eritekwa uru nzụlite ọgụgụ isi na ụmụ ọhụrụ na ndị na-eto eto yana ndị okenye. Ọnwụ ọgụgụ isi na-egbu oge na ndị agadi na-eri walnuts.
Uru nke walnut maka akpụkpọ ahụ
Nwere ike igbu oge ịka nká anụ ahụ
UkpaỌ bara uru maka akpụkpọ ahụ n'ihi na ọ jupụtara na vitamin B. Vitamin ndị a na-ebelata nchekasị ma si otú a na-enyere aka ịchịkwa ọnọdụ.
Ọkwa nrụgide dị ala nwere ike imezi ahụike anụ ahụ. Ọkwa mgbakasị ahụ na-abawanye nwere ike ibute mmalite nke wrinkles na akara ndị ọzọ nke ịka nká.
Ukpan'ime Vitamin E (a antioxidant eke) nwere ike inyere aka ịlụ ọgụ free radicals kpatara nchekasị. Nke a na-egbu oge usoro ịka nká.
Nwere ike inye aka mee ka akpụkpọ ahụ dị moisturize
Itinye mmanụ ukpa na-ekpo ọkụ nwere ike inye aka belata akpụkpọ anụ. ihe akaebe nke anecdotal, mmanụ ukpaNke a na-egosi na ọ nwere ike inye aka mee ka akpụkpọ ahụ dị mmiri mmiri. Ọ nwere ike na-azụ anụ ahụ site n'ime.
Ọ nwere ike ibelata okirikiri gbara ọchịchịrị
Itinye mmanụ ukpa na-ekpo ọkụ mgbe niile nwere ike ime ka ọchịchịrị gbaa ọchịchịrị. Mmanụ ahụ nwere ike ime ka akpụkpọ ahụ dị jụụ. Ọ na-ebelata ọzịza ma mee ka anya dị jụụ. Agbanyeghị, ọ nweghị nyocha ozugbo gbasara isiokwu a.
Ọ nwere ike ime ka akpụkpọ ahụ dịkwuo mma
ihe akaebe nke anecdotal, ukpaỌ na-egosi na ọ nwere ike ime ka akpụkpọ ahụ dịkwuo mma. Maka nke a, ị nwere ike ịnwale ihe mkpuchi ihu:
Kedu ka esi eme ihe mkpuchi ihu walnut?
– Tinye 4 walnuts, 2 teaspoons nke ọka, 1 teaspoon mmanụ aṅụ, 1 teaspoon ude na 4 tụlee mmanụ oliv na blender.
- Gwakọta nke ọma iji mee ka tapawa dị nro.
- Tinye ya n'ihu gị ma hapụ ya ka ọ kpọọ nkụ kpamkpam.
- Jiri mmiri ọkụ na-asa ihu gị mgbe ị na-emegharị ahụ na mmegharị okirikiri.
Ihe mkpuchi ihu a na-enyere aka mee ka akpụkpọ ahụ nwee mmiri mmiri ma nwee ike igbu oge ihe ịrịba ama nke ịka nká.
Uru ntutu nke walnuts
Ihe ndị dị ka mmetọ, ibi ndụ ngwa ngwa na àgwà iri nri na-adịghị mma nwere ike imebi ntutu isi. UkpaỌ bụ nri dị mkpa maka ahụike ntutu.
Na-eme ka ntutu dị ike
UkpaỌ bụ isi iyi nke ezigbo fatty acids. Ndị a na-ewusi mgbọrọgwụ ntutu ike. N'ọmụmụ ihe na ụmụ oke, ndị a na-emeso ya na mmanụ walnut gosipụtara ọganihu na agba ntutu na ọdịdị.
A na-ebelatakwa ntutu isi na ụmụ oke. Achọkwu ọmụmụ ihe iji hụ mmetụta yiri nke ahụ n'ime mmadụ.
Nwere ike inye aka gwọọ dandruff
A na-eji mmanụ walnut eme ihe n'ọtụtụ ebe n'ihi ihe na-eme ka ọ dị nro. Iji kpalie eke ntutu mmanụ na ọgwụgwọ dandruffihe nwere ike inyere aka.
Mkpokọta ethanol nke akwụkwọ ukpa gosipụtara ọrụ mgbochi mkpali. A pụkwara iji akwụkwọ ahụ gwọọ dandruff.
Na-akwalite ahụ ike isi
Itinye mmanụ ukpa mgbe niile na-eme ka isi ahụ dị mmiri mmiri. Nke a nwere ike inye aka na-agwọ dandruff.
Ihe akaebe anecdotal na-egosi na mmanụ walnut nwere ike ịnwe ihe mgbochi fungal. Ndị a nwekwara ike inye aka gbochie ọrịa nke ringworm na-ebute.
Na-akwalite agba ntutu
Shei walnut na-arụ ọrụ dị ka ihe na-eme agba agba. Ọ na-emesi ihe okike ike nke ntutu isi. Ndị na-edozi ahụ dị mkpa na mmanụ walnut nwekwara ike inye aka melite na ịnọgide na-enwe agba ntutu.
Ukpa Ọ bụ ezie na ọ bụ isi iyi nri nwere calorie dị elu, ọ na-enyere aka ịkwụsị ibu mgbe ejiri ya mee ihe n'ụzọ kwesịrị ekwesị n'ihi protein na eriri ya nke na-enyere aka ịkwụsị ibu.
Ọtụtụ ndị na-eri nri na-ejikarị ya eme ihe iji belata agụụ. iri walnuts na-atụ aro.
Mmetụta na nsogbu nke Walnut
Nwere ike ịkpata mmeghachi ahụ nfụkasị ahụ
Nnyocha na-ekwu na ndị mmadụ na-enwe nfụkasị na mkpụrụ (karịsịa walnuts) kwesịrị izere walnuts ojii.
Nke a bụ n'ihi mmeghachi omume nfụkasị ahụ metụtara ha. Mmeghachi omume nfụkasị ahụ nwere ike ime ka ike gwụ na akpịrị ma ọ bụ obi, hives na ike iku ume.
Ukpa nwere ike ịkpata allergies nke isi na nke abụọ. Ihe nfụkasị nke mbụ gụnyere iri walnuts ma ọ bụ ngwaahịa ha, nke nwere ike ibute anaphylaxis.
Ihe nfụkasị nke abụọ n'ihi mmeghachi omume cross-reactivity ukpaNwere pollen, nke na-emeghachi omume na akpụkpọ ahụ ma na-ebute itching ma ọ bụ ọzịza n'ọnụ.
Nwere ike ịbawanye ohere nke ọrịa kansa anụ ahụ
Ọtụtụ ndị mmadụ na-etinye paste ukpa na akpụkpọ ahụ ha iji gwọọ obere mkpụpu na eczema. Agbanyeghị, ukpa ojii nwere juglone, ngwakọta kemịkalụ nwere ụfọdụ ihe na-egbu egbu.
Ọ bụ ezie na a maara juglone maka ihe na-egbochi ọrịa cancer ya, ọdịdị pro-oxidant ya nwekwara ike ịbawanye ohere nke ọrịa cancer.
Nwere ike ịkpata mgbanwe na DNA cellular
Dị ka otu nnyocha e bipụtara na Journal of Toxicology na Applied Pharmacology si kwuo, juglone na walnuts ojii nwere ike imetụta fibroblasts (sel ndị na-emepụta protein collagen). A na-eme nchọpụta naanị na òké.
Ngwakọta ahụ nwere ike belata p53 (ụdị protein anụ ahụ) ma mebie DNA cell. Agbanyeghị, ọ nweghị ezigbo nyocha gbasara isiokwu a.
Nwere ike ibute ụkọ ígwè
Black ukpa nwere phytate. Ndị a na-enwe mmetụta siri ike na ike ahụ nwere ike ịmịkọrọ ígwè. Iri walnuts mgbe ọnụ ọgụgụ ígwè dị ala nwere ike ịkpata ụkọ ígwè.
Enwere ike imebi imeju
Ịṅụbiga mmanya ókè nke ukpa ojii nwere ike imebi akụrụ. Juglone na ukpa na-ekere òkè na nke a.
Enwere ike ịkpọọ mmiri mmiri
Nwa ukpa nwere ike kpoo mmiri dị ka akpụkpọ anụ mucous. O nwekwara ike ime ka akpịrị ịkpọ nkụ n'oge ọrịa.
Nwere ike ibute ọnya anụ ahụ
Mgbe etinyere ya n'elu, ukpa ojii nwere ike ime ka akpụkpọ anụ. Ngwakọta kemịkalụ dị na shei walnut nwere ike kpasuo akpụkpọ ahụ iwe ma mee ka kọntaktị dermatitis (ihe ọkụ ọkụ na-acha uhie uhie).
Nwere ike ịkpata ntụpọ nwa
UkpaPhytates nwere ike ibute ụkọ ígwè. Ụmụ nwanyị dị ime na-enwekarị ike ịnweta ụkọ ígwè. Ihe ịnweta mineral dị ezigbo mkpa maka ime ime. Enweghị ya nwere ike ịkpata nsogbu.
Enweghi ike nke ígwè n'oge ime ime nwekwara ike ime ka ime ọpụpụ, ma ọ dị mkpa nyocha ọzọ gbasara isiokwu a.
Kedu ka esi echekwa walnuts?
UkpaỊ nwere ike ịchekwa ya n'ime akpa ikuku na-ekpo ọkụ na ebe kpọrọ nkụ, dị jụụ na-adịghị na ìhè anyanwụ kpọmkwem. walnuts shei nwere ndụ nchekwa nke ọnwa 3 mgbe echekwara ya otu a.
Ozugbo ewepụrụ shea ahụ, enwere ike ịchekwa walnuts n'ime friji ruo ọnwa isii. UkpaỊ nwere ike ifriizi ya na ngwugwu ikuku ma jiri ya mee ihe maka afọ 1 n'enweghị mmebi ọ bụla.
Ukpa na-amịkarị ụtọ nri n'ụzọ dị mfe. Mgbe ị na-atụgharị ma ọ bụ na-ajụ oyi, zere nri dị ka eyịm, kabeeji ma ọ bụ azụ.
Kedu walnuts ole ka a na-eri kwa ụbọchị?
Iri walnuts asaa kwa ụbọchịa na-ewere dị ka ego na-agafeghị oke. Iri ihe ndị ọzọ nwere ike ibute oke ibu ya mere ọ dị mkpa ịgbachi nọmba na 5 ruo 7.
N'ihi ya;
Ukpanwere abụba na-eme ka obi dị mma ma bụrụ ọgaranya na ụfọdụ ogige osisi, dị ka antioxidants.
Na mgbakwunye, iri ya mgbe niile na-eme ka ahụike ụbụrụ dịkwuo mma ma nwee ike inye aka gbochie ọrịa obi na ọrịa kansa.
