Zviri muChinyorwa
Nzungu kudya kunovaka muviri. pecans Iyo zvakare inonaka uye ine hutano nzungu. Inowanikwa kubva kune walnut muti wekuzvarwa kuNorth America neMexico. pecan treeMuti muhombe unodonha wemhuri yehickori.
akajairika pecansIine crust ine mafuta ine golden brown kunze uye beige mukati. Muchero wemukati unotora 40% kusvika 60% yenzvimbo mukati megoko. Chikamu ichi chine nzvimbo ine grooved asi ine oval zvishoma muchimiro.
pecansine kutapira, kupfuma, uye mafuta kuravira uye magadzirirwo anogona kuverengerwa kumazinga epamusoro emafuta emonounsaturated. pecansMafuta ayo ari pamusoro pe70% uye ndiyo yepamusoro-soro pakati penzungu dzose.
pecansInowanikwa muhukuru hwakasiyana senge mammoth, yakawedzera yakakura, hombe, yepakati, diki uye diki.
Kunhuhwirira kwayo kwemafuta kwakapfuma kunoita kuti ive yakakodzera kushandiswa mune zvese zvinonaka uye zvinotapira ndiro. Inogona kusaswa pazvidyiwa, kunyanya ice cream.
Inoshandiswawo zvakanyanya mumakaseti nemakeke. Walnut paste, chingwa, toast, nezvimwe. Iyo yakakurumbira paste ye
Nutritional Kukosha kwePecan Nuts
pecans Ine chikafu chakakosha. Iyo yakanaka sosi ye fiber, kunyanya pamwe nemhangura, thiamine uye zinc. 28 gramu pecans Iine zvinotevera zvinovaka muviri:
Calories: 196
Mapuroteni: 2,5 gramu
Mafuta: 20,5 gramu
Carbs: 4 gramu
Fiber: 2,7 gramu
Mhangura: 38% yeDaily Value (DV)
Thiamine (vitamini B1): 16% yeDV
Zinc: 12% yeDV
Magnesium: 8% yeDV
Phosphorus: 6% yeDV
Simbi: 4% yeDV
mhanguraIcho chicherwa chakakosha chinobatanidzwa munzvimbo dzakawanda dzehutano, kusanganisira nerve cell function, hutano hwekudzivirira zvirwere, uye kugadzirwa kwemasero matsvuku eropa.
Vitamin B1 zvinodiwa kubatsira kudyisa muviri kushandura makabhohaidhiretsi kuita simba.
zen'e, pecansImwe mineral yakakosha inowanikwa mupineapple, yakakosha kune immune system, kukura kwesero, kushanda kwehuropi uye kuporesa maronda.
pecansIine anenge 60% monounsaturated mafuta uye 30% polyunsaturated mafuta. 28 gramu pecans mbishi Inopa 20 magiramu emafuta; iyo 11 magiramu ari monounsaturated mafuta, 1.7 magiramu ane mafuta akazara, uye asara ari polyunsaturated mafuta. saizi yechikamu chakafanana pecans Inopa 1 gramu yealpha-linolenic acid (ALA).
pecans protein Yakapfuma mune zvinovaka muviri uye 28 gramu inopa 2.5 magiramu echikafu ichi. Mari iyi inosangana ne5,6% yemazuva ese mapuroteni anodiwa kuvakadzi vakuru uye 4,6% yevarume vakuru.
Flavonoids inongova boka guru remiti-based substances. Izvi zvinoshanda sema antioxidants anorwisa kuzvimba kunotungamira kuchirwere chemoyo uye zvimwe zvirwere zvisingaperi.
100 gram pecansinopa 34 milligrams yeflavonoids, iyo yakanyanya kukwirira kana ichienzaniswa nedzimwe nzungu.
Ndezvipi Zvakanakira Pecan Nuts?
Inobatsira kune hutano hwemoyo
pecansInodzivirira mamwe marudzi egomarara nekuderedza njodzi yehosha yemwoyo. Yakapfuma mufiber, inodzivirira hutano hwemwoyo.
zvakare oleic acid Iine phenolic antioxidants, iyo ine moyo-utano uye inobatsira kudzivirira coronary artery chirwere uye sitiroko.
Maererano nekutsvakurudza pecansinogona kubatsira kudzivirira chirwere chemoyo chemoyo nekudzivisa oxidation isingadiwi yeropa lipids.
Inodzikamisa shuga yeropa
Dzimwe tsvakurudzo pecansAkataura kuti inogona kutsigira kudzora shuga yeropa nekuda kweiyo fiber.
Kunyange zvazvo nzungu dzine kunyanya mvura-insoluble fiber, dzinewo imwe fiber inonyungudika. Soluble fiber inonyungudika mumvura, ichigadzira gel-sechinhu chinoshanda mumuviri chisina kugayiwa uye chinonotsa kunyura kweshuga muropa.
Chidzidzo chidiki muvanhu vakuru makumi maviri nenhanhatu vanorema kupfuura mavhiki mana. pecans Akaona kuti kudya kunovandudza kukwanisa kwemuviri kushandisa insulin zvinobudirira. Insulin ihomoni inotakura shuga kubva muropa kuenda kumaseru.
Mukutsvaga uku, zvakaonekwawo kuti zvakavandudza basa remasero e beta ari pancreas, ayo anokonzeresa kugadzirwa kwe insulin.
Inotsigira hutano hwehuropi
pecansIyo yakazara nezvinovaka muviri zvinogona kubatsira uropi kushanda, kusanganisira mono- uye polyunsaturated fatty acids.
kunyanya monounsaturated mafuta acidsyakabatanidzwa nekuderera kwepfungwa uye kuderedza kuzvimba.
Chikafu chakakwira muvhitamini E chinosanganiswa nechirwere cheAlzheimer uye kuora mwoyo yakabatanidzwa nekudzikisa njodzi inosvika 25%.
Izvi zvinodaro nekuti vhitamini E uye mamwe ma antioxidants muzvirimwa-based chikafu anobatsira kuderedza oxidative kusagadzikana kunokonzerwa nekuzvimba, kuchengetedza maseru uye nekudaro matishu enhengo dzakakosha senge uropi.
Inodzivirira oxidative kusagadzikana
pecans, oxidative stress uye yakatakurwa ne antioxidants, yakakosha komisheni inobatsira kudzivirira kubva mukuzvimba.
Imwe tsvagiridzo inoratidza kuti antioxidants inogona kuita basa repakati muhutano hwese, ichibatsira kudzivirira zvisingaperi mamiriro akadai sechirwere chemoyo, kenza, uye chirwere cheshuga.
Chidzidzo chakaitwa paLoma Linda University muCalifornia, pecans akawana kuti mukati maawa makumi maviri nemana ekuidya, mazinga e antioxidant muropa akawedzera. Imwe ongororo inoratidza kuti kudya nzungu kunoderedza njodzi yechirwere chemoyo negomarara.
inovandudza kugaya
pecansIyo fiber iri mairi inotsigira hutano hwekoloni uye inofambisa kufamba kwese ura. Inochenesa gastrointestinal turakiti uye inobvumira colon kuti ishande nepamusoro-soro. Inodzivirirawo kuvimbiswa, inoderedza njodzi yecolitis, cancer cancer uye hemorrhoids.
Inoderedza njodzi yegomarara rezamu
pecansIine oleic acid, fatty acid inowanikwa kuderedza njodzi yegomarara rezamu.
Inobatsira kune hutano hwemapfupa uye mazino
phosphorusNdiyo imwe yemaminerari akawandisa mumuviri mushure mecalcium. Inenge 85% ye phosphorus inowanikwa mumapfupa nemazino, asi imwe 15% inowanikwa mumasero uye matishu.
Mukuwedzera pakubvisa tsvina kubva mumuviri, phosphorus uye calcium zvinotsigira utano hwemapfupa nemazino. Iyi mineral yakakoshawo pakukura uye kugadzirisa kwemasero uye matishu uye kugadzirwa kweDNA neRNA.
Pakupedzisira, inodzivirirawo kurwadziwa kwemhasuru kunogona kuitika nekuda kwekurovedza muviri.
Iine anti-inflammatory benefits
pecansInozivikanwa nekuda kweiyo anti-inflammatory benefits magnesium mupfumi maererano Zvidzidzo zvakaratidza kuti kuwedzera magesium kudya kunoderedza zviratidzo zvinoputika mumuviri zvakadai seCRP (C-reactive protein), TNF (tumor necrosis factor alpha), uye IL6 (interlukin 6).
Iyo zvakare inoderedza kuzvimba mumadziro e artery, nekudaro ichidzikisa njodzi yechirwere chemoyo, arthritis, chirwere cheAlzheimer uye mamwe mamiriro ekuzvimba.
inoderedza BP
pecansYakatemerwa nezvidzidzo kuti magnesium iri mumvura inobatsira kudzikisa BP. pecans Kunyangwe isingagone kurapa hypertension, inobatsira kudzikisira.
Inoderedza njodzi yesitiroko
Zvidzidzo zvakaratidza kuti kudya 100 milligrams ye magnesium pazuva kunoderedza njodzi yesitiroko ne9%. pecans Iyo yakanaka sosi ye magnesium.
Iine anticancer properties
pecanspolyphenolic antioxidant ellagic acid, vhitamini E, beta-carotene; lutein uye zeaxanthin Yakapfuma mu phytochemicals yakadai
Aya makomisheni anoita basa rakakosha mukubvisa muchetura okisijeni isina radicals, nekudaro kudzivirira muviri kubva kuzvirwere, kenza uye kutapukira.
Ellagic acid ine anti-proliferative properties inodzivirira mamwe macarcinogens akadai se nitrosamines uye polycyclic hydrocarbons kubva pakusunga kuDNA, nokudaro kudzivirira muviri wemunhu kubva kumakenza.
Inosimbisa immune system
pecansakapfuma mune antioxidants, manganese ndiko kunobva. Iyi trace mineral inobatsira kuwedzera kusadzivirirwa uye inodzivirira masero etsinga kubva kune emahara radical kukuvara. Yakakwana manganese kudya kwakakosha pakufambiswa kwetsinga uye kushanda kwehuropi.
Inogona kuderedza zviratidzo zvePMS
Kutenda kune yakapfuma manganese yemukati pecansInogona kuderedza zviratidzo zvePMS zvakadai sekushanduka kwemafungiro uye mazamu.
Manganese kana inodyiwa necalcium, PMS zviratidzo Iine zvakakosha pakuenda kumwedzi uye inogona kubatsira kuvandudza mafungiro uye kuderedza marwadzo panguva yekuenda kumwedzi.
Ko Pecan Walnut Isina Simba?
Zvidzidzo, pecans Zvave zvichiratidzwa kuti kudya kunodyiwa nzungu senge nzungu kunobatsira kuderedza uremu. Izvi zvinodaro nekuti kudya nzungu kunowedzera satiety uye kunosimudzira metabolism.
pecansMazhinji emakabhohaidhiretsi ari mauri fiber, iyo inofamba nemukati memukati isina kudyiwa, inoderedza nzara uye kudya.
Mabhenefiti ePecans eGanda
pecansKufanana nedzimwe nzungu dzakawanda, yakapfuma muzvokudya zvakadai se zinc, vhitamini E, vhitamini A, folate uye phosphorus, iyo inoita basa rinokosha pakuchengetedza ganda rakanaka. pecansZvakanakira ganda ndezvizvi:
Inodzivirira matambudziko eganda
Kudya kwakakosha kuchengetedza hutano hweganda uye kudzivirira matambudziko eganda. Chepfu mukati memuviri inogona kukonzera kutsemuka kweganda, kugomara uye kuwandisa kwemafuta.
pecans Iyo yakanaka sosi ye fiber inogona kuita zvinoshamisa kune ganda. Inovandudza kutaridzika kweganda nekubatsira kubvisa chepfu uye tsvina kubva mumuviri.
Inobatsira kuchengetedza ganda rakachena
pecansIine zinc, iyo inobatsira kuchengetedza hutano hweganda nekudzivirira kubva kune zvirwere. Ukuwo, rine vhitamini AIyo yakakosha antioxidant yeganda.
Iine anti-aging effect
pecansEllagic asidhi, vhitamini A uye Vitamin E Iine akawanda antioxidants, kusanganisira Aya ma antioxidants anorwisa uye anobvisa mahara radicals anokonzera kuchembera kweganda nguva isati yakwana.
Naizvozvo pecans Inogona kudzivirira kuonekwa kwezviratidzo zvekukwegura zvakadai semitsetse yakanaka, wrinkles uye pigmentation.
Bvudzi Mabhenefiti ePecan Nuts
Kungofanana neganda, bvudzi rine hutano chiratidzo chemuviri une hutano. Naizvozvo, zvinovaka muviri zvakakosha zvakakwana zvinodiwa kuchengetedza hutano hwebvudzi follicles uye kudzivirira matambudziko ebvudzi. Kukosha kwekudya kwepecansinoita kuti ive inobatsira kune hutano hwebvudzi.
Inomutsa bvudzi kukura
pecansIyo yakanaka sosi yeL-arginine, amino acid inobatsira kurapa mhanza yechirume kana yaiswa pamusoro uye inosimudzira hutano kukura kwebvudzi.
Ropa rine simba rinoyerera mumuviri wese uye kumafollicles ebvudzi kwakakosha pakukura kwebvudzi rine hutano uye mumusoro. L-arginine inobatsira munyaya iyi nekuita kuti arteri masvingo awedzere kushanduka uye asingasviki neropa rekuvhara ropa rinogona kuvhara ropa.
Inodzivirira kurasikirwa kwebvudzi
Anemia ndechimwe chezvikonzero zvinowanzokonzera kurasikirwa kwebvudzi. Zvinokonzerwa nekushaikwa kwesimbi muropa. chitubu chakanaka chesimbi pecansinogona kubatsira kuvandudza chiyero chesimbi muropa uye nokudaro kurwisa kurasikirwa kwebvudzi.
Ndezvipi Kukuvadza kwePecan Nuts?
pecansKunyangwe iine akati wandei angangoita hutano mabhenefiti, ine zvakare zvimwe zvakaderera zvekufunga nezvazvo.
Kutanga, avo vanorwara kune dzimwe nzungu dzakadai semaarumondi, cashews, chestnuts uye walnuts. pecans anofanira kudzivisa kudya.
pecansinoita seyakakotsekana kuvanhu vazhinji, asi vamwe vanogona kusawirirana nazvo. Muchiitiko chewalnut allergies, immune system inopindirana nemapuroteni ari muwalnuts uye inokonzera zviratidzo zvakaita semikoko, kurutsa, kuzvimba muhuro, kupfupika kwekufema uye dzungu nekuda kwekuburitswa kwekemikari inonzi histamine.
pecansIyo ine macalorie akawanda uye inogona kukonzera uremu kana ichidyiwa zvakanyanya. Nokudaro, avo vanoedza kuderedza uremu vanofanira kurangarira uwandu hwavanodya.
Semagumo;
pecansIyo nzungu yakapfuma mune zvakawanda zvakakosha zvinovaka muviri, zvinosanganisira fiber, mhangura, thiamine uye zinc.
Izvo zvave zvichibatanidzwa nezvakawanda zvinogona kubatsira hutano, kusanganisira kuchengetedza kudzora shuga yeropa, hutano hwemoyo, uye kushanda kwehuropi.
Inovaka muviri uye ine macalorie akawanda, saka inofanira kudyiwa zvine mwero.
Zvinyorwa Zvaunofanirwa Kuverenga
