Benefits, Kukuvadza, Nutritional Value uye Calories of Walnut

Walnut, Regal juglansChirimwa chinozivikanwa nekuti Yakapedzwa kwezviuru zvemakore neavo vanogara munharaunda yeMediterranean uye Central Asia.

Yakapfuma mu omega 3 mafuta uye ine huwandu hwepamusoro hwe antioxidants kupfuura chero chimwe chikafu. 

kudya walnutsInovandudza hutano hwehuropi ichibatsira kudzivirira chirwere chemoyo negomarara.

Chinonyanya kudyiwa chega sechikafu. Inogonawo kuwedzerwa kumasaladhi, pastas, zviyo zvemangwanani, soups uye zvinhu zvakabikwa.

Inoshandiswawo kugadzira mafuta ewalnut, mafuta anodhura ekubika anowanzoshandiswa mumachira esaladhi.

muchinyorwa "Chii kushandiswa kwewalnuts", "Ndezvipi zvakanakira walnuts", "Ndezvipi zvirwere zvakanaka walnuts", "Mangani macalorie ari walnuts", "Ndeapi mavhitamini ari muwalnuts", "Chii chinonzi carbohydrate, mapuroteni uye kukosha kwevhitamini yewalnuts" mibvunzo ichapindurwa.

Walnut Varieties

3 zvakakosha mumusika wepasi rose walnut mhando ine:

English Nut

Inonzi zvakare Persian kana Juglans Regia. Aya ndiwo akajairika walnut akasiyana.

Black Walnut

black walnutIine toni yakasviba uye inopinza inonaka.

White Walnut

Inonzi zvakare "Butternut" kana "Juglan Cinerea". Iyo ishoma kwazvo uye inongowanikwa munzvimbo dzeUSA neCanada.

Walnuts Calories uye Nutritional Value

WalnutIine 65% mafuta uye shoma shoma yeprotein (chete 15%). Iyo yakaderera mumakabhohaidhiretsi, kazhinji inoumbwa nefiber.

anenge 28 magiramu Nutrient content of walnuts zvinotevera;

185 macalorie

3,9 magiramu emacarbohydrates

4.3 gramu mapuroteni

18.4 magiramu emafuta

3,9 magiramu efiber

1 milligram manganese (48 muzana DV)

0.4 milligrams emhangura (22 muzana DV)

44.6 milligrams ye magnesium (11 muzana DV)

97.8 milligrams yephosphorus (10 muzana DV)

0.2 milligrams yevhitamini B6 (8 muzana DV)

27.7 micrograms yefolate (7 muzana DV)

0.1 milligrams ye thiamine (6 muzana DV)

0.9 milligrams ye zinc (6 muzana DV)

0.8 milligrams esimbi (5 muzana DV)

zvakare walnut ine mamwe vhitamini A, vhitamini C, vhitamini E, vhitamini K, niacin, pantothenic asidhi, choline, betaine, calcium, potassium uye selenium.

Mafuta Anowanikwa muWalnuts

Iine inenge 65% yemafuta. Sezvimwe nemamwe nzungu, walnutMazhinji esimba mukudya anobva kumafuta. Izvi zvinoita kuti ive ine simba-dense, high-calorie chikafu.

Asi, walnut Kunyangwe yakapfuma mumafuta nemacalorie, tsvakiridzo inoratidza kuti haiwedzere njodzi yekufutisa kana ichishandiswa sechinotsiva zvimwe zvekudya mukudya.

Walnut Iyo zvakare yakapfuma mumafuta e polyunsaturated kupfuura zvimwe zvakawanda zvekudya. Iyo yakawanda kwazvo linoleic asidhi Iine omega 6 fatty acid.

Iinewo chikamu chepamusoro chemafuta ane hutano omega 3 anonzi alpha linolenic acid (ALA). Izvi zvinokwana 8-14% yehuwandu hwemafuta.

Walnut ine huwandu hwakakosha hweALA. ALA inofungidzirwa kuti inonyanya kubatsira kune hutano hwemoyo. Inobatsirawo kuderedza kuzvimba uye kuvandudza kuumbwa kwemafuta eropa.

ALA inotungamira kune refu-ketani omega 3 fatty acids EPA uye DHA, iyo yakabatanidzwa kune akawanda mabhenefiti ehutano.

Vitamine uye Minerals muWalnuts

Walnut, Iyo yakanakisa sosi yemavhitamini akasiyana-siyana uye zvicherwa, kusanganisira:

mhangura

Iyi mineral inokurudzira hutano hwemoyo. Inobatsirawo kuchengetedza basa remapfupa, tsinga uye immune system.

Folic acid

Iyo inozivikanwawo se folate, folic acid ine akawanda akakosha mabasa ebhayoloji. pamuviri folic acid kushomeka zvinogona kukonzera kuremara pakuzvarwa.

phosphorus

Inenge 1% yemuviri wedu inoumbwa nephosphorus, mineral inowanikwa kunyanya mumapfupa. Rine mabasa akawanda mumuviri.

Vitamin B6

Iyi vhitamini inosimbisa immune system uye inotsigira hutano hwetsinga. Vitamin B6 kushomeka inogona kukonzera anemia.

Manganese

Iyi trace mineral inowanikwa muhuwandu hwepamusoro munzungu, zviyo, michero nemiriwo.

Vitamin E

Kuenzaniswa nevamwe, walnuts ane yakakwirira ye gamma-tocopherol. Vitamin E Rine.

Mimwe Mishonga Yemiti Inowanikwa muWalnuts

Walnut Iine musanganiswa wakaoma webioactive chirimwa makomisheni. Iyo yakapfuma zvakanyanya mune antioxidants inonangana mutete, ganda rebrown.

WalnutZvimwe zvakakosha zvezvirimwa zvinowanikwa mukati

ellagic asidhi

Iyi antioxidant walnutanowanikwawo muhupamhi hwepamusoro, nepo mamwe makomisheni ane hukama senge ellagitannins aripowo. 

Ellagic acid inogona kuderedza njodzi yechirwere chemoyo uye kudzvinyirira kuumbwa kwegomarara.

Catechin

Catechin is flavonoid antioxidant iyo inogona kuve neakasiyana ehutano mabhenefiti. Inovandudzawo hutano hwemwoyo.

Melatonin

Iyi neurohormone inobatsira kudzora wachi yemuviri. Iyo zvakare ine simba antioxidant iyo inogona kuderedza njodzi yechirwere chemoyo.

Phytic acid

Iyo inozivikanwawo se phytate, phytic acid Inogona kukanganisa kubatwa kwemaminerari akadai sesimbi uye zinc kubva mudumbu rekudya.

Ndezvipi Zvakanakira Walnuts?

Inoshandiswa kurapa kushaya hope

Walnut, hormone melatonin Inogonawo kubatsira nezvinetso zvekurara. 

Melatonin inozivikanwa kupa maitiro ekurara. Naizvozvo, kusvira walnuts manheru kunogona kuita kuti zvive nyore kurara.

Inobatsira mwoyo

Chikonzero nei walnuts inobatsira kumoyo, Iine omega 3 fatty acids uye antioxidants, iyo inobatsira kurwisa matambudziko anokuvadza mwoyo. 

Beneficial kune vane chirwere cheshuga

Walnutyakaratidza migumisiro yakanaka mukudzora mwero weshuga muropa uye kuchengeta chikamu cheLDL chiri pasi pesimba. 

Kunyange zvazvo iine macalorie akawanda, kuidya muhuwandu hunokurudzirwa kuchabatsira kurarama nechirwere cheshuga.

Kunowedzera kunaka kwembeu

Zvevarume walnutMabhenefiti anoshamisa. A tsama walnut Zvinokwanisika kuvandudza kunaka kwembeu nekuidya. Inobatsira kuwedzera kugona kwekushambira kwesperm, kuwedzera kukuru muhukuru hwavo uye chimiro. Iyo inozivikanwa zvakare kugadzirisa bonde. 

Inodzivirira Alzheimer's

Maererano neongororo yazvino, walnut cheAlzheimer uye kudzivirira dementia. WalnutIzere ne antioxidants iyo inogona kuderedza oxidative kusagadzikana mumasero europi uye kuparadza malfunctions. 

Nguva dzose kudya walnutszvinogona kunonoka zviratidzo zvezvirwere zvinouraya izvi.

Inopa ipapo simba

Walnut Iyo ine simba repamusoro-soro. 100g yezviyoz ine 654 macalorie esimba, iro rine simba rakawanda. Nokudaro, iyo inokosha inopa simba kune vana vanoshingaira mumitambo.

inosimbisa mapfupa

WalnutYakapfuma kwazvo mumaminerari akadai sesimbi, magnesium, potassium, calcium, phosphorus uye zinc. 

Nehupfumi hwemaminerari aya, mapfupa achawana rubatsiro rwakakura kubva ku calcium uye magnesium, nepo hemoglobin ichagara iri mumamiriro ezvinhu akanaka nekuda kwesimbi yemaminerari. 

Inobvisa kurwadziwa kwetsandanyama

Vanhu vazhinji vanonyunyuta nezvekurwadza kwemajoini mushure mezera rakati. WalnutIine fiber, iyo inobatsira kurapa osteoarthritis nekuderedza huremu hwakanyanya uye kuzvimba. 

Kudya walnuts padumbu risina chinhu mangwanani oga ogainobatsira kuderedza kufutisa uye zvisina kunanga arthritis Unova mushonga wevanhu vane

inoderedza BP

kudya walnuts Imwe yemabhenefiti ayo akakosha kudzikisa BP. WalnutInoendesa yakanaka cholesterol kumuviri uye inoderedza yakashata cholesterol mazinga. 

Izvi zvinoguma nekuvharwa kwemadziro emadziro uye kuwedzera kwenzira. Kuyerera kweropa kunodzokera kune zvakajairika izvo zvinodzivirira kusagadzikana kwemoyo.

Inoderedza njodzi yemamwe magomarara

WalnutYakapfuma mune antioxidants inozivikanwa kurwisa cancer maseru. 

Inowanikwa yakawanda ye phytochemicals uye polyphenols ine anti-inflammatory properties. Mishonga iyi inozivikanwa kudzivirira marudzi mazhinji egomarara.

Inogona kuderedza kuzvimba

Vanhu vane zvirwere zvinoputika senge asthma, arthritis uye eczema, nekuda kwekuvapo kweakakosha mafuta acids. kudya walnutszvinobatsira kubva.

Walnutinogona kurwisa kuzvimba uye kuderedza njodzi yehosha yemwoyo. WalnutIyo polyphenols mukati inogona kubatsira kurwisa kuzvimba.

Inosimbisa kudzivirirwa

WalnutIine antioxidants inochengetedza immune system yako uye inodzivirira kutanga kwezvirwere. 

Walnuts akapfuma muvhitamini uye zvicherwa zvakaita semhangura uye vhitamini B6 iyo inogona kusimbisa hutachiona.

inovandudza kugaya

Walnut Yakapfuma mufiber. Fibre inobatsira kugaya kugaya kushanda zvakanaka. 

Kudya walnuts zuva nezuva kunogona kubatsira kudzikisa nyaya dzekugaya uye kuchengetedza matumbu achishanda nemazvo. 

Inogona kuporesa fungal zvirwere

Anecdotal uchapupu hunoratidza kuti black walnut inogona kubatsira kubata fungal zvirwere. 

Zvirwere izvi zvinogadzira huwandu hwezviratidzo zvisingafadzi, zvinosanganisira itching uye mamwe allergies. Black walnut inogona kunge inoshanda semamwe marapirwo anopesana nehutachiona hwefungal.

Zvisinei, tsvakurudzo yakawanda inodiwa panyaya iyi.

Inogona kubatsira detox muviri

Pane tsvakurudzo shoma pane izvi. Vamwe walnutInoti fiber iri mairi inogona kubatsira kuchenesa sisitimu. Chikafu chinogonawo kudzinga utachiona hunokuvadza.

Walnut Chinogona kuva chikafu chine utano. Nekudaro, inofanirwa kudyiwa zvine mwero, sezvo inogona kukonzera allergies mune vamwe vanhu.

Zvakanakira Walnuts kune Vakadzi Vakazvitakura

Daily kudya walnuts Inogona kubatsira zvikuru kuvakadzi vane pamuviri. WalnutIine hutano B-yakaoma mapoka akadai sefolate, riboflavin, uye thiamine. Izvi zvinokurudzira hutano panguva yekuzvitakura.

WalnutFolic acid inonyanya kukosha kuvakadzi vane pamuviri uye fetus. Folic acid ine zvakawanda zvinobatsira biological properties zvinogona kubatsira panguva yekuzvitakura.

Zvakanakira Walnuts kuBrain

Walnut, chikafu chepanyama chakanakira uropi ndiyo yakanakisisa. Inotakurwa neyakaomeswa fomu yeDHA, rudzi rwe omega 3 fatty acid. 

WalnutInobatsirawo kukura kwekuziva muvacheche nevacheche pamwe chete nevakuru. Kurasikirwa kwekuziva kunononoka kune vakwegura vanodya walnuts.

Zvakanakira Walnut kune Ganda

Inogona kunonoka kukwegura kweganda

WalnutInobatsira ganda sezvo rizere neB mavitamini. Aya mavhitamini anobvisa kushushikana uye nekudaro anogona kubatsira kugadzirisa manzwiro. 

Kuderera kwekunetseka kwemazinga kunogona kuvandudza hutano hweganda. Kuwedzera kushushikana kwemazinga kunogona kutungamirira kune kutanga kwekutanga kwe wrinkles uye zvimwe zviratidzo zvekukwegura.

Walnutmu Vitamin E (a natural antioxidant) inogona kubatsira kurwisa mahara radicals anokonzerwa nekushushikana. Izvi zvinowedzera kunonoka kukwegura.

Inogona kubatsira kunyorovesa ganda

Kushandisa inodziya walnut mafuta kunogona kubatsira kubvisa yakaoma ganda. anecdotal evidence, mafuta omuorivhiIzvi zvinoratidza kuti zvinogona kubatsira kuchengetedza ganda rakanyorova. Inogona kudyisa ganda kubva mukati.

Inogona kuderedza madenderedzwa erima

Nguva dzose kushandiswa kwemafuta anodziya ewalnut kunogona kurerutsa madenderedzwa akasviba. Mafuta anogona kunyaradza ganda. Inobvisawo kuzvimba uye inozorodza maziso. Zvisinei, hapana tsvakurudzo yakananga panyaya iyi.

Inogona kupenya ganda

anecdotal evidence, walnutZvinoratidza kuti zvinogona kupenya ganda. Nekuda kweizvi, unogona kuedza inotevera kumeso mask: 

Nzira yekugadzira Walnut Face Mask?

– Wedzera mana walnuts, 4 maspuni yeoti, 2 teaspoon yeuchi, 1 teaspoon yekirimu uye madonhwe mana emafuta omuorivhi mublender.

– Sanganisa zvakanaka kuti ugadzire paste yakatsetseka.

– Zvizore kumeso wosiya zviome zvachose.

- Geza kumeso nemvura inodziya uchikwiza uchitenderera.

Iyi mask yechiso inobatsira kuchengetedza ganda remvura uye inogonawo kunonoka zviratidzo zvekuchembera.

Bvudzi Benefits of Walnuts

Zvinhu zvakadai sekusvibiswa, mararamiro ekukurumidza uye tsika dzakaipa dzekudya zvinogona kukuvadza bvudzi. WalnutIcho chikafu chakakosha chehutano hwebvudzi.

Inosimbisa bvudzi

WalnutInobva kune yakanaka fatty acids. Izvi zvinosimbisa midzi yebvudzi. Muzvidzidzo mumakonzo, avo vakarapwa nemafuta emunu vakaratidza kuvandudzwa kweruvara rwebvudzi uye magadzirirwo.

Kurasika kwebvudzi kwakaderedzwawo mumakonzo. Zvidzidzo zvakawanda zvinodikanwa kuti uone mhedzisiro yakafanana muvanhu.

Inogona kubatsira kurapa dandruff

Mafuta eWalnut anoshandiswa zvakanyanya nekuda kwekunyorovesa kwawo. Kukurudzira mafuta emvere dzepanyama uye kurapwa dandruffchii chingabatsira. 

Ethanol zvinyorwa zvemashizha ewalnut zvakaratidza anti-inflammatory chiitiko. Mashizha anogonawo kushandiswa kurapa dandruff.

Inosimudzira hutano hwemusoro

Kugara uchishandiswa kwemafuta ewalnut kunoita kuti ganda remusoro rirambe rakanyorova. Izvi zvinogona kubatsira kurapa dandruff. 

Anecdotal uchapupu hunoratidza kuti mafuta ewalnut anogona kunge ane anti-fungal properties. Izvi zvinogona zvakare kubatsira kudzivirira zvirwere zvinokonzerwa nemakonye.

Inovandudza ruvara rwebvudzi

Walnut shell inoshanda seyakasikwa coloring agent. Inosimbisa maitiro echisikigo ebvudzi. Izvo zvakakosha mapuroteni mumafuta ewalnut anogonawo kubatsira kuvandudza nekuchengetedza bvudzi ruvara.

Ko Walnuts Anoita Kuti Ushaye Simba?

Walnut Kunyangwe iri yakakwira-calorie chikafu sosi, inobatsira kuderedza uremu kana ichidyiwa zvine mwero nekuda kweprotein yayo uye fiber yemukati inobatsira kuderedza uremu. 

Vazhinji vezvekudya vanoishandisa nguva dzose kuderedza kunzwa kwenzara. kudya walnuts inokurudzira.

Side Effects uye Kukuvadza kweWalnut

Inogona kukonzera allergic reactions

Tsvagiridzo inotaura kuti vanhu vane allergic kune nzungu (kunyanya walnuts) vanofanirwa kudzivirira dema walnuts.

Izvi zvinokonzerwa neallergic reactions inoenderana navo. Allergic reactions inogona kukonzera kuoma kwehuro kana muchipfuva, mikoko uye kunetseka kufema.

Walnut inogona kukonzera zvose zvekutanga uye zvechipiri allergies. Mishonga yekutanga inosanganisira kudya kwakananga kwewalnuts kana zvigadzirwa zvavo, izvo zvinogona kutungamirira kuanaphylaxis.

Secondary allergies nekuda kwekuyambuka-reactivity walnutIine pollen, iyo inopindirana neganda uye inokonzera kukwenya kana kuzvimba mumuromo.

Inogona kuwedzera njodzi yegomarara reganda

Vanhu vazhinji vanoisa black walnut paste paganda ravo kurapa madiki madiki uye eczema. Zvisinei, black walnut ine juglone, kemikari ine zvimwe zvinhu zvine chepfu. 

Kunyangwe juglone ichizivikanwa neayo anticancer maitiro, ayo pro-oxidant maitiro anogona zvakare kuwedzera njodzi yegomarara. 

Inogona kukonzera shanduko mumaserura eDNA

Maererano nekuongorora kwakabudiswa mu Journal of Toxicology uye Applied Pharmacology , juglone mutema walnuts inogona kukanganisa fibroblasts (masero anobudisa collagen mapuroteni). Zvidzidzo zvakangoitwa mumakonzo.

Mushonga unogona kuderedza p53 (rudzi rweprotein yeganda) mazinga uye kukanganisa DNA yesero. Zvisinei, hapana tsvakurudzo chaiyo panyaya iyi.

Inogona kukonzera kushomeka kwesimbi

Black walnut ine phytate. Izvi zvine simba guru pakukwanisa kwemuviri kutora iron. Kushandisa walnuts kana chiyero chesimbi chakaderera chinogona kukonzera kushomeka kwesimbi.

Inogona kukonzera kukuvara kwechiropa

Kuwedzeredza kwewalnut yakasviba kunogona kukuvadza itsvo. Iyo juglone mune walnut inoita basa mune izvi.

Dai pakaoma mvura dzemuviri

Black walnut inogona kuomesa zvinwiwa zvemuviri senge mucous membranes. Inogonawo kukonzera kupera mvura mumuviri panguva yekurwara.

Inogona kukonzera kuputika kweganda

Kana yakashandiswa pamusoro, black walnut inogona kukonzera kuputika kweganda. Mishonga yemakemikari mugoko rewalnut inogona kutsamwisa ganda uye kukonzera kusangana dermatitis (red rash).

Inogona kukonzera matambudziko ekuzvara

WalnutPhytates inogona kukonzera kushomeka kwesimbi. Vakadzi vane pamuviri vanonyanya kunetseka nekushaya iron. Iyo mineral yakakosha zvikuru pakubata pamuviri. Kushaikwa kwayo kunogona kukonzera matambudziko.

Kushaikwa kwesimbi panguva yekuzvitakura kunogonawo kukonzera kuparara kwepamuviri, asi tsvakurudzo yakawanda inodiwa panyaya iyi.

Nzira yekuchengeta Walnuts?

WalnutUnogona kuchengeta i mumudziyo usingapindi mhepo munzvimbo yakaoma, inotonhorera kure nechiedza chezuva. Shelled walnuts ane hupenyu hwesherufu hwemwedzi mitatu kana akachengetwa nenzira iyi.

Kana goko rabviswa, walnuts inogona kuchengetwa mufiriji kwemwedzi mitanhatu. WalnutUnogona kuiomesa mupakeji isina mhepo uye woishandisa kwegore rimwe pasina kukuvara. 

Walnut kazhinji inotora zvinonaka zvekudya zviri nyore. Pakuisa mufiriji kana kuomesa nechando, rega kubva pane zvekudya zvakaita sehanyanisi, makabheji kana hove.

Mangani MaWalnuts Anodyiwa Zuva Nezuva?

Kudya nomwe walnuts pazuvainoonekwa semari ine mwero. Kudya zvakanyanya kunogona kukonzera uremu uye saka zvinodikanwa kudzikisira nhamba kusvika pa5 kusvika ku7.

Semagumo;

Walnutine mafuta ane hutano hwemoyo uye yakapfuma mune mamwe macomputer emiti, senge antioxidants.

Pamusoro pezvo, kushandiswa kwayo nguva dzose kunovandudza hutano hwehuropi uye kunogona kubatsira kudzivirira chirwere chemoyo negomarara.