Ubwino, Zowopsa, Kufunika Kwazakudya ndi Ma calories a Walnut

Walnut, Ma juglans achi RegalNdi chomera chodziwika kuti Zakhala zikudyedwa kwazaka masauzande ambiri ndi omwe amakhala kudera la Mediterranean ndi Central Asia.

Lili ndi mafuta ambiri a omega 3 ndipo lili ndi ma antioxidants ambiri kuposa chakudya china chilichonse. 

kudya walnutsImawongolera thanzi laubongo pomwe imathandizira kupewa matenda amtima ndi khansa.

Nthawi zambiri imadyedwa yokha ngati chokhwasula-khwasula. Itha kuwonjezeredwa ku saladi, pasitala, chimanga cham'mawa, supu ndi zinthu zophika.

Amagwiritsidwanso ntchito popanga mafuta a mtedza, mafuta ophikira okwera mtengo omwe nthawi zambiri amagwiritsidwa ntchito popanga saladi.

m'nkhani "Kodi ntchito ya walnuts ndi chiyani", "Ubwino wa walnuts ndi chiyani", "Ndi matenda ati omwe ali ndi walnuts", "Kodi ma walnuts ndi ma calories angati", "Mavitamini omwe ali mu walnuts", "Chakudya ndi chiyani, mapuloteni? ndi vitamini mtengo wa walnuts" mafunso ayankhidwa.

Mitundu ya Walnut

3 zoyambira pamsika wapadziko lonse lapansi mtundu wa walnut ali ndi:

English Nut

Amatchedwanso Persian kapena Juglans Regia. Izi ndizo mitundu yodziwika bwino ya mtedza.

Walnut Wakuda

mtedza wakudaIli ndi kamvekedwe kakuda komanso kakomedwe kake.

White Walnut

Amatchedwanso "Butternut" kapena "Juglan Cinerea". Ndizosowa kwambiri ndipo zimapezeka m'madera ena a USA ndi Canada.

Ma Walnut Calories ndi Nutrition Value

WalnutLili ndi mafuta 65% ndi mapuloteni ochepa (15%). Ndiwochepa muzakudya zopatsa mphamvu, makamaka zopangidwa ndi fiber.

pafupifupi 28g Zakudya zili walnuts ndi izi;

185 kcal

3,9 magalamu a chakudya

4.3 gramu mapuloteni

18.4 magalamu a mafuta

3,9 magalamu a fiber

1 milligram manganese (48 peresenti DV)

0.4 milligrams zamkuwa (22 peresenti DV)

44.6 milligrams ya magnesium (11 peresenti DV)

97.8 milligrams ya phosphorous (10 peresenti DV)

0.2 milligrams ya vitamini B6 (8 peresenti DV)

27.7 micrograms ya folate (7 peresenti DV)

0.1 milligrams ya thiamine (6 peresenti DV)

0.9 milligrams ya zinc (6 peresenti DV)

0.8 milligrams yachitsulo (5 peresenti DV)

komanso Walnut lili ndi mavitamini A, vitamini C, vitamini E, vitamini K, niacin, pantothenic acid, choline, betaine, calcium, potaziyamu ndi selenium.

Mafuta Opezeka mu Walnuts

Lili ndi mafuta pafupifupi 65%. Mofanana ndi mtedza wina, WalnutMphamvu zambiri zimachokera ku mafuta. Izi zimapangitsa kukhala chakudya chopatsa mphamvu, chopatsa mphamvu kwambiri.

Koma, Walnut Ngakhale kuti ili ndi mafuta ambiri ndi zopatsa mphamvu, kafukufuku amasonyeza kuti sizimawonjezera chiopsezo cha kunenepa kwambiri pamene zimagwiritsidwa ntchito m'malo mwa zakudya zina m'zakudya.

Walnut Ilinso ndi mafuta ambiri a polyunsaturated kuposa zakudya zina zambiri. Zochuluka kwambiri linoleic acid Ndi omega 6 mafuta acid.

Lilinso ndi kuchuluka kwa mafuta a omega 3 athanzi otchedwa alpha linolenic acid (ALA). Izi zimakhala pafupifupi 8-14% yamafuta onse.

Walnut ali ndi kuchuluka kwa ALA. ALA imaganiziridwa kuti ndiyothandiza kwambiri paumoyo wamtima. Zimathandizanso kuchepetsa kutupa komanso kukonza mapangidwe a mafuta a magazi.

ALA ndi kalambulabwalo wa unyolo wautali wa omega 3 fatty acids EPA ndi DHA, womwe walumikizidwa ndi mapindu ambiri azaumoyo.

Mavitamini ndi Minerals mu Walnuts

Walnut, Ndi gwero labwino kwambiri la mavitamini ndi minerals osiyanasiyana, kuphatikiza:

zamkuwa

Mcherewu umalimbikitsa thanzi la mtima. Zimathandizanso kusunga ntchito ya mafupa, mitsempha ndi chitetezo cha mthupi.

Kupatsidwa folic acid

Imadziwikanso kuti folate, kupatsidwa folic acid ili ndi ntchito zambiri zofunika zamoyo. pa mimba kusowa kwa folic acid zingayambitse matenda obadwa nawo.

phosphorous

Pafupifupi 1% ya thupi lathu limapangidwa ndi phosphorous, mchere womwe umapezeka makamaka m'mafupa. Lili ndi ntchito zambiri m'thupi.

Vitamini B6

Vitamini iyi imalimbitsa chitetezo cha mthupi komanso imathandizira thanzi la mitsempha. Kuperewera kwa vitamini B6 angayambitse kuchepa kwa magazi m'thupi.

Manganese

Mcherewu umapezeka wochuluka kwambiri mu mtedza, mbewu, zipatso ndi ndiwo zamasamba.

Vitamini E

Poyerekeza ndi ena, mtedza uli ndi milingo yambiri ya gamma-tocopherol. Vitamini E Lili.

Zomera Zina Zopezeka mu Walnuts

Walnut Muli mitundu yosakanikirana yamafuta a bioactive. Ndiwolemera kwambiri mu antioxidants wokhazikika pakhungu lopyapyala, lofiirira.

WalnutZina zofunika zomera zopezeka mu

ellagic asidi

Izi antioxidant Walnutamapezekanso m'magulu akuluakulu, pamene mankhwala ena ogwirizana monga ellagitannins aliponso. 

Ellagic acid imatha kuchepetsa chiopsezo cha matenda a mtima ndikuletsa mapangidwe a khansa.

Katechin

Catechin ndi flavonoid antioxidant yomwe ingakhale ndi ubwino wambiri wathanzi. Zimathandizanso thanzi la mtima.

Melatonin

Neurohormone iyi imathandizira kuwongolera wotchi yathupi. Ndi antioxidant wamphamvu yomwe ingachepetse chiopsezo cha matenda a mtima.

Phytic acid

Amatchedwanso phytate, phytic acid Zitha kusokoneza kuyamwa kwa mchere monga chitsulo ndi zinki kuchokera m'mimba.

Kodi Ubwino wa Walnut ndi Chiyani?

Amagwiritsidwa ntchito pochiza kusowa tulo

Walnut, mahomoni melatonin Zingathandizenso ndi vuto la kugona. 

Melatonin amadziwika kuti amapereka njira zogona. Chifukwa chake, kudya ma walnuts madzulo kumatha kukhala kosavuta kugona.

Zopindulitsa pamtima

Chifukwa chomwe ma walnuts amapindulitsa pamtima, Lili ndi omega 3 fatty acids ndi antioxidants, zomwe zimathandiza kulimbana ndi mavuto owononga mtima. 

Zopindulitsa kwa odwala matenda ashuga

Walnutwasonyeza zotulukapo zabwino m’kuwongolera mlingo wa shuga m’mwazi ndi kusunga maperesenti a LDL pansi pa ulamuliro. 

Ngakhale kuti ili ndi zopatsa mphamvu zambiri, kuidya pamlingo wovomerezeka kungathandize kuthana ndi matenda a shuga.

Kumaonjezera khalidwe la umuna

Kwa amuna WalnutUbwino wake ndi wodabwitsa. Ochepa Walnut Ndi zotheka kukonza umuna wabwino poudya. Zimathandiza kuonjezera luso losambira la umuna, kuwonjezeka kwakukulu kwa kukula ndi mawonekedwe awo. Amadziwikanso kuti amathandizira pakugonana. 

Amaletsa Alzheimer's

Malinga ndi kafukufuku waposachedwapa, Walnut Alzheimer ndi kupewa dementia. WalnutIli ndi ma antioxidants omwe amatha kuchepetsa kupsinjika kwa okosijeni m'maselo a ubongo ndikuwononga zovuta. 

Mokhazikika kudya walnutsakhoza kuchedwetsa zizindikiro za matenda oopsawa.

Amapereka mphamvu nthawi yomweyo

Walnut Ndi mtedza wopatsa mphamvu kwambiri. 100 g mcherez ili ndi mphamvu zokwana 654 zopatsa mphamvu, zomwe ndi mphamvu zambiri. Choncho, ndi gwero lofunikira la mphamvu kwa ana omwe ali otanganidwa kwambiri pamasewera.

amalimbitsa mafupa

WalnutNdiwolemera kwambiri mu mchere monga chitsulo, magnesium, potaziyamu, calcium, phosphorous ndi nthaka. 

Ndi kuchuluka kwa mcherewu, mafupa adzalandira chithandizo chochuluka kuchokera ku calcium ndi magnesium, pamene hemoglobini idzakhala yabwino nthawi zonse chifukwa cha mchere wachitsulo. 

Amachepetsa kupweteka kwa minofu

Anthu ambiri amadandaula za kupweteka kwa mafupa pambuyo pa msinkhu winawake. WalnutLili ndi CHIKWANGWANI, chomwe chimathandiza kuchiza osteoarthritis pochepetsa kunenepa kwambiri komanso kutupa. 

Kudya mtedza pamimba yopanda kanthu m'mawa uliwonseamathandizira kuchepetsa kunenepa kwambiri komanso mosalunjika nyamakazi Amakhala machiritso kwa anthu omwe ali nawo

amachepetsa kuthamanga kwa magazi

kudya walnuts Ubwino wake umodzi wofunikira ndikuchepetsa kuthamanga kwa magazi. WalnutAmatulutsa cholesterol yabwino m'thupi ndikutsitsa cholesterol yoyipa. 

Izi zimabweretsa kutsekeka kwa makoma a mitsempha ndi kufalikira kwa ndimeyi. Kuthamanga kwa magazi kumabwerera mwakale zomwe zimalepheretsa kusokonezeka kwa mtima.

Amachepetsa chiopsezo cha khansa zina

WalnutAli ndi ma antioxidants omwe amadziwika kuti amalimbana ndi maselo a khansa. 

Ndi gwero lolemera la phytochemicals ndi polyphenols okhala ndi anti-inflammatory properties. Mankhwalawa amadziwika kuti amaletsa mitundu yambiri ya khansa.

Akhoza kuchepetsa kutupa

Anthu omwe ali ndi matenda otupa monga mphumu, nyamakazi ndi chikanga, chifukwa chokhala ndi mafuta ofunikira. kudya walnutsphindu kuchokera.

Walnutamatha kulimbana ndi kutupa ndi kuchepetsa chiopsezo cha matenda a mtima. WalnutMa polyphenols omwe ali mkati amathandizira kulimbana ndi kutupa.

Kumalimbitsa chitetezo chokwanira

WalnutLili ndi ma antioxidants omwe amateteza chitetezo chanu chamthupi kukhala chathanzi komanso kupewa kuyambika kwa matenda. 

Walnuts ali ndi mavitamini ndi mchere wambiri monga mkuwa ndi vitamini B6 zomwe zingalimbikitse chitetezo cha mthupi.

bwino chimbudzi

Walnut Ndi wolemera mu fiber. Ulusi umathandizira kuti chimbudzi chizigwira ntchito bwino. 

Kudya walnuts tsiku lililonse kungathandize kuchepetsa vuto la kugaya chakudya komanso kuti matumbo agwire bwino ntchito. 

Mutha kuchiza matenda oyamba ndi fungus

Umboni wosadziwika umasonyeza kuti mtedza wakuda ungathandize kuchiza matenda a fungal. 

Matendawa amayambitsa zizindikiro zosiyanasiyana zosasangalatsa, kuphatikizapo kuyabwa ndi zina. Mtedza wakuda ukhoza kukhala wothandiza ngati mankhwala ena othana ndi matenda oyamba ndi fungus.

Komabe, pakufunika kufufuza zambiri pankhaniyi.

Zitha kuthandiza detox thupi

Pali kafukufuku wochepa pa izi. Ena WalnutAmanena kuti fiber yomwe ilimo ingathandize kuyeretsa dongosolo. Chakudyacho chingathenso kuchotsa tizilombo toyambitsa matenda.

Walnut Ikhoza kukhala chakudya chopatsa thanzi. Komabe, iyenera kudyedwa pang'onopang'ono, chifukwa imatha kuyambitsa ziwengo mwa anthu ena.

Ubwino wa Walnut kwa Amayi Oyembekezera

Tsiku ndi tsiku kudya walnuts Zingakhale zothandiza kwambiri kwa amayi apakati. WalnutMuli magulu athanzi a B-complex monga folate, riboflavin, ndi thiamine. Izi zimalimbikitsa thanzi pa nthawi ya mimba.

WalnutKupatsidwa folic acid ndi zofunika makamaka kwa amayi apakati ndi mwana wosabadwayo. Kupatsidwa folic acid ali ndi zinthu zambiri zothandiza kwachilengedwenso zomwe zingathandize pa nthawi ya mimba.

Ubwino wa Walnuts ku Ubongo

Walnut, zakudya zachilengedwe zomwe zili zabwino ku ubongo ndi yabwino kwambiri. Imadzazidwa ndi DHA, mtundu wa omega 3 fatty acid. 

WalnutZimathandizanso kukula kwachidziwitso kwa makanda ndi makanda, komanso akuluakulu. Kutayika kwachidziwitso kumachedwa kwa okalamba omwe amadya mtedza.

Ubwino wa Walnut pa Khungu

Ikhoza kuchedwetsa kukalamba kwa khungu

WalnutNdizopindulitsa pakhungu chifukwa zimakhala ndi mavitamini a B. Mavitaminiwa amachepetsa nkhawa ndipo motero amathandizira kuwongolera malingaliro. 

Kupanikizika kochepa kungapangitse thanzi la khungu. Kuchuluka kwa nkhawa kungayambitse kuyambika kwa makwinya ndi zizindikiro zina za ukalamba.

Walnutmu Vitamini E (achilengedwe antioxidant) amathandizira kulimbana ndi ma free radicals omwe amayamba chifukwa cha kupsinjika. Izi zimachedwetsanso kukalamba.

Zingathandize kunyowetsa khungu

Kupaka mafuta ofunda a mtedza kungathandize kuchepetsa khungu louma. umboni wosatsutsika, mafuta a mtedzaIzi zikusonyeza kuti zingathandize kuti khungu likhale lonyowa. Ikhoza kudyetsa khungu kuchokera mkati.

Ikhoza kuchepetsa mabwalo amdima

Kugwiritsa ntchito mafuta ofunda a mtedza kumathandizira kuti mdima ukhale wozungulira. Mafuta amatha kuchepetsa khungu. Imathetsanso kutupa ndi kumasula maso. Komabe, palibe kafukufuku wachindunji pankhaniyi.

Ikhoza kuwunikira khungu

umboni wosatsutsika, WalnutZimasonyeza kuti zimatha kuwunikira khungu. Kuti muchite izi, mutha kuyesa masks otsatirawa: 

Momwe Mungapangire Chigoba Kumaso kwa Walnut?

- Onjezani mtedza 4, masupuni 2 a oats, supuni 1 ya uchi, supuni imodzi ya kirimu ndi madontho 1 amafuta mu blender.

- Sakanizani bwino kuti mupange phala losalala.

- Pakani pankhope yanu ndikusiya kuti iume kwathunthu.

- Sambani nkhope yanu ndi madzi ofunda pamene mukusisita mozungulira.

Chophimba kumasochi chimathandiza kuti khungu likhale lopanda madzi komanso limatha kuchepetsa zizindikiro za ukalamba.

Ubwino Watsitsi wa Walnuts

Zinthu monga kuipitsa, moyo wofulumira komanso madyedwe olakwika amatha kuwononga tsitsi. WalnutNdikofunikira kwa thanzi la tsitsi.

Imalimbitsa tsitsi

WalnutNdi gwero labwino lamafuta acid. Izi zimalimbitsa mizu ya tsitsi. M'maphunziro a mbewa, omwe amathandizidwa ndi mafuta a mtedza adawonetsa kusintha kwa mtundu wa tsitsi ndi kapangidwe kake.

Tsitsi linachepanso mbewa. Maphunziro ochulukirapo akufunika kuti muwone zotsatira zofanana mwa anthu.

Zingathandize kuchiza dandruff

Mafuta a Walnut amagwiritsidwa ntchito kwambiri chifukwa cha kunyowa kwake. Kulimbikitsa mafuta atsitsi achilengedwe ndi chithandizo cha dandruffzomwe zingathandize. 

Ethanol akupanga masamba mtedza anasonyeza odana ndi yotupa ntchito. Masamba amathanso kugwiritsidwa ntchito pochiza dandruff.

Imalimbikitsa thanzi la scalp

Kupaka mafuta a mtedza nthawi zonse kumapangitsa kuti khungu likhale lonyowa. Izi zingathandize kuchiza dandruff. 

Umboni wosadziwika umasonyeza kuti mafuta a mtedza angakhale ndi anti-fungal properties. Izi zingathandizenso kupewa matenda omwe amayamba chifukwa cha zipere.

Imawonjezera mtundu wa tsitsi

Chipolopolo cha Walnut chimagwira ntchito ngati chopangira utoto wachilengedwe. Zimatsindika za chilengedwe cha tsitsi. Mapuloteni ofunikira mumafuta a mtedza angathandizenso kukonza ndi kusunga mtundu wa tsitsi.

Kodi Walnuts Amakupangitsani Kukhala Wofooka?

Walnut Ngakhale ndi gwero lazakudya zama calorie ambiri, zimathandizira kuonda zikagwiritsidwa ntchito pang'onopang'ono chifukwa cha mapuloteni ake ndi fiber zomwe zimathandiza kuchepetsa thupi. 

Akatswiri ambiri azakudya amazigwiritsa ntchito nthawi zonse kuti achepetse kumva njala. kudya mtedza amalimbikitsa.

Zotsatira Zake ndi Zowopsa za Walnut

Zitha kuyambitsa ziwengo

Kafukufuku wasonyeza kuti anthu omwe sali osagwirizana ndi mtedza (makamaka walnuts) ayenera kupewa mtedza wakuda.

Ichi ndi chifukwa matupi awo sagwirizana nawo. Matupi awo sagwirizana nawo angayambitse kumangika kwa pakhosi kapena pachifuwa, ming'oma ndi kupuma movutikira.

Walnut zingayambitse matenda oyamba ndi achiwiri. Zomwe zimayambitsa chifuwa chachikulu zimaphatikizapo kudya walnuts kapena mankhwala awo, zomwe zingayambitse anaphylaxis.

Sekondale ziwengo chifukwa cross-reactivity WalnutLili ndi mungu, womwe umakhudzana ndi khungu ndikuyambitsa kuyabwa kapena kutupa mkamwa.

Akhoza kuonjezera chiopsezo cha khansa yapakhungu

Anthu ambiri amapaka phala la mtedza wakuda pakhungu lawo pochiza mabala ang'onoang'ono ndi chikanga. Komabe, mtedza wakuda uli ndi juglone, mankhwala okhala ndi zinthu zina zapoizoni. 

Ngakhale juglone imadziwika chifukwa cha mankhwala ake oletsa khansa, chikhalidwe chake chokhala ndi oxidant chikhoza kuonjezera chiopsezo cha khansa. 

Zitha kuyambitsa kusintha kwa ma cell a DNA

Malinga ndi kafukufuku wofalitsidwa mu Journal of Toxicology and Applied Pharmacology, juglone mu walnuts wakuda akhoza kusokoneza fibroblasts (maselo omwe amapanga mapuloteni a collagen). Kafukufuku wachitika mu makoswe okha.

Mankhwalawa amatha kuchepetsa p53 (mtundu wa mapuloteni a khungu) ndikuwononga DNA ya selo. Komabe, palibe kafukufuku weniweni pankhaniyi.

Zitha kuyambitsa kusowa kwachitsulo

Mtedza wakuda uli ndi phytate. Zimenezi zimakhudza kwambiri mphamvu ya thupi kutenga chitsulo. Kudya walnuts pamene chitsulo chili chochepa kungayambitse kusowa kwachitsulo.

Zitha kuwononga chiwindi

Kuchuluka kwa mtedza wakuda kungawononge impso. Juglone mu mtedza amathandizira pa izi.

Mutha kuuma madzi amthupi

Mtedza wakuda umatha kuyanika madzi amthupi monga mucous nembanemba. Zingayambitsenso kutaya madzi m'thupi panthawi ya matenda.

Zitha kuyambitsa zotupa pakhungu

Akagwiritsidwa ntchito pamwamba, mtedza wakuda ukhoza kuyambitsa zotupa pakhungu. Mankhwala opangidwa mu chipolopolo cha mtedza amatha kukwiyitsa khungu ndikuyambitsa kukhudzana ndi dermatitis (kutupa kofiira).

Zitha kuyambitsa zilema

WalnutPhytates angayambitse kusowa kwachitsulo. Amayi oyembekezera amakhala pachiwopsezo chachikulu cha kusowa kwa iron. Mineral ndi yofunika kwambiri pa mimba. Kuperewera kwake kungayambitse zovuta.

Kuperewera kwachitsulo pa nthawi ya mimba kungayambitsenso kupititsa padera, koma kufufuza kwina kumafunika pamutuwu.

Kodi Mungasunge Bwanji Walnut?

WalnutMutha kuzisunga m'chidebe chotchinga mpweya pamalo owuma, ozizira kutali ndi dzuwa. Ma walnuts okhala ndi zipolopolo amakhala ndi alumali moyo wa miyezi itatu akasungidwa motere.

Chigobacho chikachotsedwa, walnuts akhoza kusungidwa mufiriji kwa miyezi isanu ndi umodzi. WalnutMutha kuyimitsa mu phukusi lopanda mpweya ndikuigwiritsa ntchito kwa chaka chimodzi popanda kuwonongeka. 

Walnut nthawi zambiri amayamwa kukoma kwa chakudya mosavuta. Poika mufiriji kapena kuzizira, pewani zakudya monga anyezi, kabichi kapena nsomba.

Kodi Walnuts Amadyedwa Bwanji Patsiku?

Kudya walnuts asanu ndi awiri patsikuamaonedwa kuti ndi ndalama zochepa. Kudya zambiri kungayambitse kunenepa kotero ndikofunikira kuchepetsa kuchuluka kwa 5 mpaka 7.

Chifukwa;

Walnutimakhala ndi mafuta opatsa thanzi komanso imakhala ndi zinthu zina zamitengo, monga ma antioxidants.

Kuphatikiza apo, kugwiritsa ntchito kwake pafupipafupi kumathandizira kuti ubongo ukhale wathanzi komanso umathandizira kupewa matenda amtima ndi khansa.