Kubatsira, Kukuvadza uye Kukosha Kwekudya kweHazelnut

Hazelnut, Corylus Imhando yenzungu kubva mumuti. Inorimwa zvakanyanya muTurkey, Italy, Spain neAmerica. 

HazelnutKufanana nedzimwe nzungu, yakapfuma muzvokudya uye yakakwirira muprotein, mafuta, mavitamini nemaminerari. 

muchinyorwa "Chii chinonzi hazelnut chakanakira", "ingani makorikori ari hazelnuts", "ndepi mabhenefiti ehazelnuts", "izvo mavhitamini ari muhazelnuts", "ndeipi kukuvadza kwekudya mamwe hazelnuts" misoro ichakurukurwa.

Nutrient Content uye Vitamin Kukosha kweHazelnut

hazelnut Iine chimiro chakakosha chekudya. Kunyange zvazvo yakakwirira mumakoriyori, ine zvinovaka muviri uye mafuta ane utano.

28 magiramu kana anenge 20 zvidimbu Carbohydrate, protein uye caloric kukosha kwehazelnut zviri sezvinotevera:

Calories: 176

Mafuta ose: 17 gramu

Mapuroteni: 4,2 gramu

Carbs: 4.7 gramu

Fiber: 2,7 gramu

Vitamin E: 21% yeRDI

Thiamine: 12% yeRDI

Magnesium: 12% yeRDI

Mhangura: 24% yeRDI

Manganese: 87% yeRDI

HazelnutIine huwandu hwakanaka hwevhitamini B6, folate, phosphorus, potassium uye zinc. Mukuwedzera, iyo yakapfuma sosi yemono uye polyunsaturated mafuta uye oleic acid Iine huwandu hwakanaka hwe omega 6 uye omega 9 fatty acids senge

Zvakare, 28-giramu inoshumira inopa 11.2 magiramu ekudya fiber, inova 11% yeRDI. 

Zvisinei, hazelnuts inovhiringidza kutorwa kwemamwe maminerari, akadai sesimbi uye zinc. phytic acid Rine.

Ndezvipi Zvakanakira Kudya Hazelnuts?

Iine huwandu hwakawanda hwe antioxidants

Hazelnut inopa huwandu hwakawanda hwe antioxidants. Antioxidants inodzivirira muviri kubva kuoxidative kusagadzikana. 

Oxidative kusagadzikana kunogona kukuvadza sero chimiro uye kukurudzira kuchembera, kenza uye chirwere chemoyo.

HazelnutIyo yakanyanya kuwanda antioxidants inozivikanwa se phenolic compounds. Izvo zvakaratidzwa kuti zvinobatsira kuderedza ropa cholesterol uye kuzvimba. Izvo zvinobatsirawo kune hutano hwemoyo uye kudzivirira kubva kugomarara.

Muchidzidzo chemavhiki masere, kudya nzungu uye kusadya zvichienzaniswa, hazelnut Kudya kwave kuchinzi kunoderedza zvakanyanya kuwanda kweiyo oxidative kusagadzikana.

Ine utano kumwoyo

Hazelnut Kudya kunonzi kunodzivirira moyo. HazelnutIine huwandu hwakawanda hwe antioxidants uye mafuta ane hutano, anogona kuwedzera antioxidant kugona uye kuderedza cholesterol muropa.

Mwedzi mumwe kudzidza, 18-20% yezuva nezuva cholesterol kushandiswa hazelnutAkacherekedza vanhu makumi maviri nerimwe vane cholesterol yakakwira avo vaidya zviyo. Zvigumisiro zvakaratidza kuti cholesterol, triglyceride uye yakaipa LDL cholesterol mazinga akaderedzwa.

Vatori vechikamu vakaona kuvandudzwa kwezviratidzo zvehutano hwe arterial uye kuzvimba muropa ravo. 

Zvakare, kuongororwa kwezvipfumbamwe zvidzidzo zveanopfuura mazana mana, nepo yakanaka HDL cholesterol uye triglycerides inoramba isina kuchinjika, hazelnut Avo vakaidya vakaona kuderedzwa kweLDL yakaipa uye yakazara cholesterol mazinga.

Zvimwe zvidzidzo zvakaratidza migumisiro yakafanana pahutano hwemwoyo; mhedzisiro, kuderera kwemafuta eropa uye kuwedzera Vitamin E ratidza mazinga.

Zvakare, hazelnutIyo yakakwira yemafuta acids, yekudya fiber, antioxidants, potasium, uye magnesium inowanikwa mumuriwo inogona kudzikamisa BP.

Kazhinji, 29 kusvika 69 magiramu pazuva kudya nzungu, kuvandudzwa kwehutano hwemoyo parameters.

Inoderedza njodzi yegomarara

HazelnutIyo yakanyanya kuwanda kweiyo antioxidant komisheni, mavhitamini uye zvicherwa zviri mavari zvinovapa yavo yekurwisa cancer.

Walnut ve pistachios pakati pedzimwe nzungu dzakadai hazelnutine huwandu hwepamusoro hwechikamu che antioxidants inozivikanwa se proanthocyanidins.

Dzimwe bvunzo-tubhu uye mhuka zvidzidzo zvakaratidza kuti proanthocyanidins inogona kubatsira kudzivirira nekurapa mamwe marudzi egomarara.

Ivo vanofungidzirwa kudzivirira kubva kune oxidative kusagadzikana uye enzyme regulation zvivakwa.

Pamusoro pe, hazelnut Yakapfuma muvhitamini E, imwe yakasimba antioxidant inopa dziviriro inobvira pakukuvara kwesero kunokonzera kana kukurudzira kenza.

Zvakawanda test tube zvidzidzo nut extractyakaratidza kuti inogona kubatsira mucervical, chiropa, mazamu uye kenza yekoloni.

hazelnut Zvidzidzo zvakawanda muvanhu zvinodikanwa, sezvo ongororo zhinji dziri kuongorora mabhenefiti ayo kubva mukukura kwegomarara dzakaitwa mumachubhu ebvunzo uye mumhuka.

Inoderedza kuzvimba

Hazelnutakabatana nekudzikira kwekuzvimba mamaki, nekuda kwekuwanda kwemafuta ane hutano. 

Imwe ongororo yakatarisa kuti hazelnuts yakakanganisa sei zviratidzo zvekuzvimba, senge high-sensitivity C-reactive protein, muvanhu makumi maviri nerimwe vane high cholesterol level.

Vatori vechikamu vakawana kuderedzwa kwakanyanya mukuzvimba mukati memavhiki mana mushure mekudya, uko hazelnuts yakaverengera 18-20% yehuwandu hwekudya kwavo caloric.

Uyezve, 12 magiramu zuva nezuva kwemavhiki gumi nemaviri kudya nzunguyakabatsira kuderedza kuzvimba mamaki muvanhu vakafuta uye vakafutisa.

Inobatsira kuenzanisa shuga yeropa

Nzungu dzakaita semaarumondi uye walnuts dzinonzi dzinobatsira kuderedza mazinga eshuga. 

Kunyangwe zvisiri zvakawanda, hazelnut Tsvakurudzo iri kuitwa pamusoro pekuita kwayo pamazinga eshuga yeropa.

Mune chimwe chidzidzo, hazelnutMhedzisiro yekutsanya mazinga ehuga muvanhu makumi mana nemasere vane chirwere cheshuga yakaongororwa. inenge hafu hazelnut kudyiwa sechikafu asi vamwe vaishanda seboka rinodzora.

Mushure memavhiki masere, hazelnut Ikoko kwakanga kusina kuderera kukuru mukutsanya kwemazinga ehuga muboka.

Zvakadaro, imwe ongororo yakapa vanhu makumi mashanu vane metabolic syndrome musanganiswa wemagiramu makumi matatu enzungu dzakasanganiswa - 50 magiramu emawalnuts, 30 magiramu emaarumondi, uye 15 magiramu ehazelnuts. Mushure memavhiki e7.5, zvigumisiro zvakaratidza kuderera kukuru kwekutsanya insulin mazinga.

Pamusoro pe, hazelnut Zvinozivikanwa kuti oleic acid, iyo huru fatty acid, ine mhedzisiro inobatsira pakunzwa kwe insulin. 

Ongororo yemwedzi miviri yakawana kuti kudya kwakapfuma muoleic acid kwakadzikira zvakanyanya kutsanya shuga yeropa uye insulin mazinga muvanhu gumi nemumwe vane Type 2 chirwere cheshuga.

Zvakanakira hazelnuts kuhuropi

Hazelnutinofanira kuonekwa sesimba rinosimbisa uropi. Iyo yakazara nezvinhu zvinogona kuvandudza uropi uye kugona kwekuziva uye kubatsira kudzivirira zvirwere zvinodzikira gare gare muhupenyu. 

Nekuda kwehuwandu hwayo hwevhitamini E, manganese, thiamine, folate uye fatty acids, inononoka kuderera kwekuziva uye zvakare ine basa rakakosha mukudzivirira uye kurapwa kwezvirwere zvepfungwa seAlzheimer's, dementia uye Parkinson.

Thiamine inowanzonzi "nerve vhitamini" uye inoita basa mukushanda kwetsinga mumuviri wese, ichiita basa rakakosha mukuziva basa.

Ichi ndicho chikonzero kushomeka kwethiamine kuchigona kukuvadza uropi. High fatty acids uye mapuroteni mazinga anobatsira hurongwa hwetsinga kurwisa kuora mwoyo.

Inobatsira kusimbisa mhasuru

HazelnutMagnesium, iri paganda, inoita basa rakakosha pakuona kuti calcium level inoenda nekubva kumasero emuviri nenzira ine hutano. Neiyi nzira, inobatsira kuti tsandanyama dzibatane, kudzivirira kutambanudza zvakanyanya. 

Izvi zvinoderedza kushushikana kwetsandanyama uye zvinodzivirira kuneta kwetsandanyama, spasm, cramps uye kurwadziwa. Zvidzidzo zvinoratidza kuti muyero wakanaka we magnesium unogona kubatsira chaizvo kusimbisa tsandanyama.

Zvakanaka pakuzvimbirwa

Seyakapfuma sosi yefiber hazelnutinochengetedza kufamba kwe bowel. Inosunga nechituru, ichiisunungura uye nokudaro kudzivirira kuvimbiswa.

Inobatsira kune hutano hwemajoini nemapfupa

Pamwe chete necalcium, magnesium yakakosha kune hutano hwemapfupa nemajoini. Iyo yakawedzera magnesium yakachengetwa mumapfupa inouya kununura kana paine kushayikwa kamwe kamwe mune iyi mineral. 

zvakare hazelnutyakakosha mineral yekukura kwemapfupa uye simba manganese Rine. 

Inovandudza hutano hwehutano hwemagetsi

Vitamin B6 ivhitamini inodiwa pakushanda kwakanaka kwemaamino acids. Amino acids inoita basa rekutonga mukuchengetedza hutano hwetsinga. 

Zvinozivikanwa kuti kushaikwa kwevhitamini B6 kunotadzisa kuumbwa kwemyelin [nerve insulating sheath inokonzera kushanda zvakanaka uye kumhanya kwemagetsi emagetsi], izvo zvinodiwa pakushanda kwakakwana kwehurongwa hwetsinga.

Vitamin B6 yakakoshawo pakugadzirwa kwakaringana kweasiyana siyana neurotransmitters, kusanganisira epinephrine, melatonin, uye serotonin.

Inotsigira immunity

HazelnutIine zvakasiyana-siyana zvekudya, kusanganisira zvicherwa zvakadai se calcium, potassium, manganese, uye magnesium. Zvese izvi zvinovaka muviri zvinodikanwa kuchengetedza kuyerera kweropa kusingadzivirirwe mumuviri wese.

Kana ropa richiyerera risina kuvharwa nemuviri, kusadzivirira kunowedzera. Izvi, zvakare, zvinodzivirira hutano hwakasiyana husingadiwi.

Inodzivirira kushushikana uye kuora mwoyo

Hazelnutine huwandu hwakanaka hwe alpha-linolenic acid pamwe neomega 3 fatty acids. Pamwe chete nemavhitamini eB, zvinhu izvi zvinoita basa rinoshanda mukudzivirira nekuderedza mamiriro akasiyana epfungwa, anosanganisira kufunganya, kushushikana, kushushikana uye kunyangwe schizophrenia. 

Izvi zvinhu zvakare zvinosimbisa ndangariro uye zvinotora basa rakakosha mukuumbwa kwemaurotransmitters akadai seserotonin. 

Inobatsira pakurwadziwa kwekuenda kumwedzi

HazelnutYakapfuma mu magnesium, vhitamini E, calcium uye zvimwe zvinovaka muviri. Zvinhu izvi zvinozivikanwa kuti zvine mugumisiro wakanaka mukubvisa marwadzo.

Zvakanakira Hazelnuts Panguva Yepamuviri

Kudya kwakakodzera panguva yekuzvitakura kwakakosha kuchengetedza hutano hwaamai nemwana. HazelnutIine zvakawanda zvinovaka muviri, kusanganisira iron uye calcium, izvo zvakakosha pakubata pamuviri kwakanaka. 

Zvakanakira Hazelnut kune Ganda

Inobatsira kunonotsa kuchembera

Kapu yehazelnuts inosangana ne86% yezvinodiwa zvezuva nezuva zvevhitamini E. Iyo ine zvakare maviri ane simba antioxidants, vhitamini A uye vhitamini C.

Iyo synergistic mhedzisiro yevhitamini iyi inodzivirira kuumbwa kwemitsara yakanaka uye wrinkles paganda, kunonoka kutanga kwekutanga kwezviratidzo zvekuchembera.

Inochengetedza ganda rakanyorova

hazelnut Vitamin E content inobatsira kunyorovesa ganda. Inopfavisa ganda uye rinoramba rakatsetseka. 

Inodzivirira ganda kubva kune hasha UV mwaranzi

Mafuta ehazelnut anogona kushandiswa paganda. Izvi zvinozoita sechisikigo chezuva chinochidzivirira kubva kune zvinokuvadza zvinokonzeresa UV maranzi.

Sanganisa madonhwe mashoma esesame, avocado, walnut uye hazelnut oiri uye shandisa musanganiswa uyu paganda rako zuva nezuva kudzivirira UV.

Inochengeta ganda rine hutano uye hutsva

yakazara ne antioxidants hazelnutinoita basa rakakosha pakuita kuti ganda ritaridzike rine hutano. Antioxidants inorwisa mahara radicals anogona kukuvadza ganda. Inodzivirira zvakare ganda kubva kugomarara reganda rinokonzerwa nemwaranzi yeUVA/UVB. 

Pamwe chete ne antioxidants, flavonoids inokurudzira kuvandudzwa kwemasero eganda. Izvi zvinopa ganda rinotaridzika rine hutano uye hudiki nekubvisa maseru akafa.

Hazelnut Bvudzi Benefits

Inowedzera hupenyu hwebvudzi rine mavara

HazelnutInoshandiswa sechinhu chechisikigo chemhando dzakasiyana dzemavara. Hazelnuts haingopei vhudzi rakanakisa brown hue, asiwo inoita kuti ruvara rugare kwenguva refu.

Inosimbisa bvudzi

Hazelnut mafuta Inogona kushandiswa muhutano hwemazuva ese bvudzi. Isa zvishoma kune ganda remusoro uye bvudzi uye masaja kwemaminitsi mashoma.

Chisiya usiku hwose wochigeza mangwana acho. Shandisa shampoo yakapfava. Izvi zvichabatsira kusimbisa bvudzi kubva kumidzi.

Ko Hazelnuts Inoita Kuti Ushaye Simba?

Hazelnut Icho chikafu chinoshanda chekurasikirwa nekurema sezvo chinobatsira kukurumidza kukurumidza metabolism. Iyo thiamine yainayo inobatsira kushandura makabhohaidhiretsi kuita shuga, simba rinoshandiswa nemuviri kushanda.

Thiamine inoitawo basa mukugadzira masero matsvuku eropa matsva, ayo akakosha pakuchengetedza simba.

hazelnut Mapuroteni, faibha nemafuta akawandisa zvinopa satiety, izvo zvinodzivirira kudyisa uye zvinokuchengeta wakaguta kwenguva yakareba. Izvi ndizvo zvikonzero zvinoita basa rinokosha mukuderedza uremu.

Ndezvipi Zvakaipa Pakudya MaHazelnuts Akawandisa?

Hazelnut Chikafu chine hutano uye vanhu vazhinji vanogona kuchidya zvisina njodzi. Nekudaro, zvinogona kukonzera kusawirirana kune vamwe vanhu, kuti hazelnut allergy inogona kuitika.

Hazelnut Allergy

Hazelnut allergy zvinogona kukonzera zvakakomba, dzimwe nguva zvinoisa upenyu pangozi. Vanhu vane allergic kune dzimwe nzungu dzakadai seBrazil nzungu, macadamia, nut allergieschii chinowanzoitika.

HazelnutIcho chikafu chepamusoro. Ndiani asingadi iyi superfood?