Izibonelelo, Ubungozi, Ixabiso lesondlo kunye neeCalories zeWalnut

Walnut, IiJuglans zeraliSisityalo esaziwa ngokuba Idliwe kangangamawaka eminyaka ngabo bahlala kummandla weMeditera nakuMbindi Asia.

Isityebi kumafutha e-omega 3 kwaye iqulethe izixa eziphezulu ze-antioxidants kunakuphi okunye ukutya. 

ukutya walnutsIphucula impilo yengqondo ngelixa inceda ukuthintela isifo sentliziyo kunye nomhlaza.

Ikakhulu ityiwa yodwa njenge snack. Isenokongezwa kwiisaladi, ipasta, iicereals zakusasa, isuphu kunye nezinto ezibhakiweyo.

Ikwasetyenziselwa ukwenza ioyile ye-walnut, ioyile ebiza kakhulu yokupheka ehlala isetyenziswa kwizinxibo zesaladi.

kwinqaku "Yintoni i-walnuts esetyenziswayo", "Ziziphi iingenelo ze-walnuts", "Zeziphi izifo ezilungele i-walnuts", "Zingaphi iikhalori ze-walnuts", "Zeziphi iivithamini ezikwi-walnuts", "Yintoni i-carbohydrate, iprotheni? kunye nexabiso levithamini yeewalnuts" imibuzo iya kuphendulwa.

Iintlobo zeWalnut

Iziseko ezi-3 kwimarike yehlabathi uhlobo lwe-walnut ine:

IsiNgesi Nut

Ikwabizwa ngokuba yiPersi okanye iJuglans Regia. Ezi zezona ntlobo ziqhelekileyo ze-walnut.

IWalnut emnyama

walnut emnyamaInethoni emnyama kunye nencasa ebukhali.

IWalnut emhlophe

Ikwabizwa ngokuba yi "Butternut" okanye "Juglan Cinerea". Inqabile kakhulu kwaye ifumaneka kuphela kwiindawo zase-USA naseCanada.

Iikhalori zeWalnut kunye nexabiso lesondlo

WalnutIqulethe i-65% yamanqatha kunye nexabiso elincinci leprotheni (kuphela i-15%). Isezantsi kwiicarbohydrates, ubukhulu becala yenziwe yifiber.

malunga ne-28 grams Umxholo wezondlo ze-walnuts imi ngolu hlobo lulandelayo;

185 iikhalori

3,9 grams zecarbohydrates

Iprotheni yegram ye-4.3

18.4 grams amafutha

3,9 grams zefiber

1 milligrams yemanganese (48 ekhulwini DV)

0.4 milligrams yobhedu (22 ekhulwini DV)

I-44.6 milligrams ye-magnesium (i-11 ekhulwini ye-DV)

I-97.8 milligrams ye-phosphorus (i-10 ekhulwini ye-DV)

I-0.2 milligrams ye-vitamin B6 (i-8 ekhulwini ye-DV)

I-27.7 micrograms ye-folate (i-7 ekhulwini ye-DV)

0.1 milligrams yethiamine (6 ekhulwini DV)

I-0.9 milligrams ye-zinc (i-6 yepesenti ye-DV)

0.8 milligrams yentsimbi (5 pesenti DV)

nayo walnut iqulethe i-vitamin A, i-vitamin C, i-vitamin E, i-vitamin K, i-niacin, i-pantothenic acid, i-choline, i-betaine, i-calcium, i-potassium kunye ne-selenium.

Amafutha afunyenwe kwiWalnuts

Iqulethe malunga ne-65% yeoli. Njengamanye amantongomane, walnutUninzi lwamandla ekutyeni luvela kumafutha. Oku kuyenza ibe amandla axineneyo, ukutya okunekhalori ephezulu.

Kodwa, walnut Nangona ityebile ngamafutha kunye neekhalori, uphando lubonisa ukuba ayinyusi ingozi yokutyeba kakhulu xa isetyenziselwa indawo yokunye ukutya ekutyeni.

Walnut Ikwatyebe ngamafutha e-polyunsaturated kunokutya okuninzi. Eyona ininzi kakhulu linoleic acid Yi-omega 6 fatty acid.

Kwakhona iqulethe ipesenti ephezulu ye-omega ye-3 yamafutha enempilo ebizwa ngokuba yi-alpha linolenic acid (ALA). Oku kubalela malunga ne-8-14% ye-fat content.

Walnut iqulethe isixa esibalulekileyo se-ALA. I-ALA icingelwa ukuba iluncedo kakhulu kwimpilo yentliziyo. Kwakhona kunceda ukunciphisa ukuvuvukala kunye nokuphucula ukubunjwa kwamafutha egazi.

I-ALA isandulela kwikhonkco elide le-omega 3 fatty acids EPA kunye ne-DHA, eziye zadityaniswa neenzuzo ezininzi zempilo.

IiVithamini kunye neeMinerali kwiiWalnuts

IWalnut, Ngumthombo obalaseleyo weevithamini kunye neeminerali ezahlukeneyo, kubandakanya:

copper

Le minerali ikhuthaza impilo yentliziyo. Kwakhona kunceda ukugcina umsebenzi wethambo, i-nervous kunye ne-immune system.

Ifolic acid

Ikwaziwa njenge-folate, i-folic acid inemisebenzi emininzi ebalulekileyo yebhayoloji. ekukhulelweni ukunqongophala kwe-folic acid kunokubangela iziphene ekuzalweni.

phosphorus

Malunga ne-1% yomzimba wethu yenziwe nge-phosphorus, iminerali efumaneka ikakhulu emathanjeni. Inemisebenzi emininzi emzimbeni.

Vitamin B6

Le vithamini yomeleza amajoni omzimba kwaye ixhasa impilo yemithambo-luvo. Ukunqongophala kwe-Vitamin B6 kunokubangela i-anemia.

Manganese

Lo mkhondo weeminerali ufumaneka kwixabiso eliphezulu kwiindongomane, iinkozo, iziqhamo kunye nemifuno.

Ivithamin E

Xa kuthelekiswa nabanye, i-walnuts inamazinga aphezulu e-gamma-tocopherol. Ivithamin E Ine.

Ezinye iiCompounds zeZityalo ezifunyenwe kwiWalnut

Walnut Iqulethe umxube onzima wezityalo ze-bioactive. Isityebi kakhulu kwii-antioxidants ezigxile kwisikhumba esincinci, esimdaka.

WalnutAmanye amacandelo esityalo abalulekileyo afunyenwe kwi

i-elagic acid

Le antioxidant walnutzikwafumaneka ngokwemilinganiselo ephezulu, ngelixa ezinye iikhompawundi ezinxulumeneyo ezifana ne-ellagitannins zikwakhona. 

I-Ellagic acid inokunciphisa umngcipheko wesifo senhliziyo kwaye icinezele ukubunjwa komhlaza.

Catechin

I-Catechin yi-flavonoid antioxidant enokuthi ibe neenzuzo ezahlukeneyo zempilo. Ikwaphucula impilo yentliziyo.

Melatonin

Le neurohormone inceda ukulawula iwotshi yomzimba. Ikwayi-antioxidant enamandla enokunciphisa umngcipheko wesifo sentliziyo.

I-Phytic acid

Ekwabizwa ngokuba yiphytate, i-phytic acid Inokuphazamisa ukufunxwa kweeminerali ezifana nentsimbi kunye ne-zinc ukusuka kwindlela yokugaya.

Ziziphi iingenelo zeeWalnuts?

Isetyenziselwa ukunyanga ukuphuthelwa

Walnut, incindi yedlala melatonin Inokunceda nakwingxaki yokulala. 

I-Melatonin iyaziwa ngokubonelela ngeepatheni zokulala. Ke ngoko, ukutya ama-walnuts ngokuhlwa kunokwenza kube lula ukulala.

Iluncedo kwintliziyo

Isizathu sokuba i-walnuts iluncedo kwintliziyo, Iqulethe i-omega 3 fatty acids kunye ne-antioxidants, enceda ukulwa neengxaki ezinobungozi bentliziyo. 

Iluncedo kwabanesifo seswekile

Walnutiye yabonisa iziphumo ezilungileyo ekulawuleni amanqanaba eswekile egazini nasekugcineni ipesenti yeLDL iphantsi kolawulo. 

Nangona inee<em>kilojoule ezininzi, ukuyitya ngezixa ezicetyiswayo kuya kunceda ukujamelana nesifo seswekile.

Yandisa umgangatho wamadlozi

Eyamadoda walnutIinzuzo azikholeleki. Isandla walnut Kuyenzeka ukuphucula umgangatho wamadlozi ngokuwutya. Inceda ukunyusa amandla okuqubha kwesidoda, ukwanda okubonakalayo kubungakanani babo kunye nokumila. Ikwayaziwa ngokuphucula i-sex drive. 

Ikhusela i-Alzheimer's

Ngokophando lwakutsha nje, walnut Alzheimer kunye nokuthintela isifo sengqondo esiyingozi. WalnutIgcwele i-antioxidants enokunciphisa uxinzelelo lwe-oxidative kwiiseli zengqondo kunye nokutshabalalisa ukungasebenzi kakuhle. 

Rhoqo ukutya walnutszinokulibazisa iimpawu zezi zifo zibulalayo.

Inika amandla ngoko nangoko

Walnut Yindongomane ene-eneji ephezulu. 100g yeceviI-z iqulethe malunga ne-654 yeekhalori zamandla, amandla aphezulu kakhulu. Ngoko ke, ngumthombo obalulekileyo wamandla kubantwana abakhuthele kakhulu kwimidlalo.

yomeleza amathambo

WalnutIsityebi kakhulu kwiiminerali ezifana nentsimbi, i-magnesium, i-potassium, i-calcium, i-phosphorus kunye ne-zinc. 

Ngobuncwane balezi ziminerali, amathambo aya kufumana inkxaso ephezulu kwi-calcium kunye ne-magnesium, ngelixa i-hemoglobin iya kuhlala ikwimeko engcono kakhulu ngenxa ye-iron mineral. 

Iphelisa iintlungu zemisipha

Abantu abaninzi bakhalaza ngokuqaqamba kwamalungu emva kweminyaka ethile. WalnutIqulethe i-fiber, enceda ukunyanga i-osteoarthritis ngokunciphisa ubunzima obunzima kunye nokuvuvukala. 

Ukutya i-walnuts kwisisu esingenalutho rhoqo kusasainceda ekunciphiseni ukutyeba nokungathanga ngqo isifo samathambo Iba lunyango lwabantu abane

yehlisa uxinzelelo lwegazi

ukutya walnuts Enye yeenzuzo zayo ezibalulekileyo kukunciphisa uxinzelelo lwegazi oluphezulu. WalnutIhambisa i-cholesterol elungileyo emzimbeni kwaye yehlisa amanqanaba e-cholesterol embi. 

Oku kubangela ukuvaleka kweendonga ze-arterial kunye nokwandiswa kwepaseji. Izinga lokuhamba kwegazi libuyela kwisiqhelo nto leyo ethintela ukuphazamiseka kwentliziyo.

Yehlisa umngcipheko weminye imihlaza

WalnutItyebile kwii-antioxidants ezaziwa ukulwa neeseli zomhlaza. 

Ingumthombo ocebileyo we-phytochemicals kunye ne-polyphenols enezixhobo ezichasayo. Ezi arhente ziyaziwa ngokuthintela iintlobo ezininzi zomhlaza.

Inokunciphisa ukuvuvukala

Abantu abanezifo ezivuthayo ezifana nesifuba, i-arthritis kunye ne-eczema, ngenxa yobukho be-fatty acids ebalulekileyo. ukutya walnutsiinzuzo ukusuka.

Walnutinokulwa nokudumba nokunciphisa umngcipheko wesifo sentliziyo. WalnutIipolyphenols ngaphakathi zinokunceda ukulwa nokudumba.

Yomeleza ukhuseleko

WalnutIqulethe i-antioxidants egcina amajoni akho omzimba esempilweni kwaye athintele ukuqala kwezifo. 

IiWalnuts zizityebi kwiivithamini kunye neeminerali ezifana nobhedu kunye ne-vitamin B6 ezinokomeleza amandla omzimba.

kuphucula ukwetyisa

Walnut Ityebile kwifiber. Ifayibha inceda inkqubo yokwetyisa isebenze kakuhle. 

Ukutya i-walnuts yonke imihla kunokunceda ukunciphisa imiba yokugaya kwaye ugcine amathumbu esebenza ngokufanelekileyo. 

Ingaphilisa usulelo lomngundo

Ubungqina be-anecdotal bubonisa ukuba i-walnut emnyama inokunceda ukunyanga izifo zefungal. 

Olu sulelo ludala uluhlu lweempawu ezingonwabanga, kuqukwa nokurhawuzelelwa kunye nezinye izinto ezikwalanayo. I-walnut emnyama inokusebenza njengonyango oluthile oluchasene nosulelo lomngundo.

Noko ke, uphando olungakumbi luyafuneka ngalo mbandela.

Inokunceda ukukhupha umzimba

Kukho uphando oluncinci malunga noku. Abanye walnutAmabango ukuba ifayibha ekuyo inokunceda ukucoca inkqubo. Ukutya kunokukhupha izifunxi-gazi eziyingozi.

Walnut Isenokuba yi-snack enempilo. Nangona kunjalo, kufuneka isetyenziswe ngokumodareyitha, njengoko inokubangela ukungezwani komzimba kwabanye abantu.

Izibonelelo zeeWalnuts kubasetyhini abakhulelweyo

Yonke imihla ukutya i-walnuts Inokuba luncedo olukhulu kubasetyhini abakhulelweyo. WalnutIqulethe amaqela asempilweni e-B-complex afana ne-folate, i-riboflavin, kunye ne-thiamine. Ezi zinto zikhuthaza impilo ngexesha lokukhulelwa.

WalnutI-Folic acid iyimfuneko ngakumbi kubasetyhini abakhulelweyo kunye nosana. I-Folic acid ineempawu ezininzi zebhayoloji eziluncedo ezinokunceda ngexesha lokukhulelwa.

Izibonelelo zeeWalnuts kwiBrain

Walnut, ukutya kwendalo okulungileyo ingqondo kugqibelele. Ilayishwe ngefom egxininisiweyo ye-DHA, uhlobo lwe-omega 3 fatty acid. 

WalnutIkwanceda uphuhliso lwengqondo kwiintsana kunye nabantwana abaselula kunye nabantu abadala. Ukulahlekelwa kwengqondo kubambezeleka kubantu abadala abadla i-walnuts.

Iinzuzo zeWalnut kuLusu

Unokulibazisa ukuguga kwesikhumba

WalnutIluncedo eluswini njengoko igcwele iivithamini B. Ezi vithamini zinciphisa uxinzelelo kwaye ngoko zinokunceda ukulawula isimo sengqondo. 

Amanqanaba aphantsi oxinzelelo anokuphucula impilo yesikhumba. Ukunyuka kwamanqanaba oxinzelelo kunokukhokelela ekuqaliseni kwangaphambili kwemibimbi kunye nezinye iimpawu zokuguga.

Walnutkwi Ivithamin E (i-antioxidant yendalo) inokunceda ukulwa neeradicals zamahhala ezibangelwa uxinzelelo. Oku kulibazisa ngakumbi inkqubo yokuguga.

Inganceda ukuthambisa ulusu

Ukusebenzisa ioli ye-walnut efudumeleyo kunokuncedisa ukukhulula ulusu olomileyo. ubungqina obungeyonyani, ioli ye-walnutOku kuthetha ukuba inokunceda ukugcina ulusu lufumile. Inokondla ulusu ngaphakathi.

Inokunciphisa izangqa ezimnyama

Ukusetyenziswa rhoqo kweoli ye-walnut efudumeleyo kunokukhanyisa izangqa ezimnyama. Ioyile inokuthambisa ulusu. Ikwakhulula ukudumba kwaye ikhulula amehlo. Nangona kunjalo, akukho uphando oluthe ngqo kulo mbandela.

Inokukhanyisa ulusu

ubungqina obungeyonyani, walnutIbonisa ukuba inokukhanyisa ulusu. Ukwenza oku, unokuzama le maski yobuso ilandelayo: 

Uyenza njani imaski yobuso beWalnut?

– Yongeza 4 walnuts, 2 iitispuni oats, 1 ithisipuni yobusi, 1 ithisipuni cream cream kunye 4 amathontsi yeoli kwi-blender.

– Xuba kakuhle wenze intlama egudileyo.

– Yiqabe ebusweni bakho kwaye yome ngokupheleleyo.

-Hlamba ubuso bakho ngamanzi ashushu ngelixa uphulula ujikeleza.

Le maski yobuso inceda ukugcina ulusu lumanzi kwaye inokulibazisa iimpawu zokuguga.

Iinzuzo zeNwele zeWalnuts

Izinto ezinjengongcoliseko, indlela yokuphila ngokukhawuleza kunye nemikhwa emibi yokutya inokonakalisa iinwele. WalnutYisondlo esibalulekileyo kwimpilo yeenwele.

Yomeleza iinwele

WalnutIngumthombo we-fatty acids ezilungileyo. Ezi zomeleza iingcambu zeenwele. Kwizifundo kwiimpuku, abo baphathwa ngeoyile ye-walnut babonise ukuphucuka kombala weenwele kunye nokuthungwa.

Ukulahleka kweenwele kuye kwancitshiswa nakwiimpuku. Uphononongo oluninzi luyafuneka ukujonga iziphumo ezifanayo ebantwini.

Inganceda ukunyanga inkwethu

Ioli yeWalnut isetyenziswa kakhulu ngenxa yeempawu zayo zokuthambisa. Ukuvuselela ioli yeenwele zendalo kunye unyango inkwethuyintoni enokunceda. 

Izicatshulwa ze-Ethanol zamagqabi e-walnut zibonise umsebenzi ochasayo. Amagqabi angasetyenziselwa ukunyanga inkwethu.

Ikhuthaza impilo ye-scalp

Ukusetyenziswa rhoqo kweoli ye-walnut kugcina i-scalp ifumile. Oku kunokunceda ukunyanga inkwethu. 

Ubungqina be-Anecdotal bubonisa ukuba ioli ye-walnut ingaba neepropati ezichasayo. Oku kunokunceda ekuthinteleni usulelo oluqalwa ngumbungu.

Yongeza umbala weenwele

Iqokobhe leWalnut lisebenza njengearhente yombala wendalo. Igxininisa iimpawu zendalo zeenwele. Iiprotheyini ezibalulekileyo kwioli ye-walnut nazo zinokunceda ukuphucula nokugcina umbala weenwele.

Ngaba iiWalnuts zikwenza ube buthathaka?

Walnut Nangona ingumthombo wokutya we-calorie ephezulu, inceda ukunciphisa umzimba xa isetyenziswe ngokumodareyitha ngenxa yeprotheyini yayo kunye nomxholo wefiber onceda ukunciphisa umzimba. 

Uninzi lweengcali zokutya ziyisebenzisa rhoqo ukunciphisa imvakalelo yendlala. ukutya walnuts icebisa.

Iziphumo eziPhakamileyo kunye neeNgozi zeWalnut

Isenokubangela ukungezwani komzimba

Uphando luthi abantu abachasene namantongomane (ingakumbi ama-walnuts) kufuneka bawaphephe ama-walnuts amnyama.

Oku kubangelwa kukwaliwa okunxulumene nazo. Ukwaliwa kunokubangela ukuqina emqaleni okanye esifubeni, imingxunya kunye nobunzima bokuphefumla.

Walnut kunokubangela zombini i-allergies yokuqala kunye neyesibini. I-allergies ephambili ibandakanya ukuthathwa ngokuthe ngqo kwe-walnuts okanye iimveliso zabo, ezinokukhokelela kwi-anaphylaxis.

I-allergies yesibini ngenxa ye-cross-reactivity walnutIqulethe i-pollen, echaphazela ulusu kwaye ibangele ukurhawuzelelwa okanye ukudumba emlonyeni.

Inokunyusa umngcipheko womhlaza wolusu

Abantu abaninzi bafaka intlama ye-walnut emnyama eluswini lwabo ukunyanga amanxeba amancinci kunye ne-eczema. Nangona kunjalo, i-walnut emnyama iqulethe i-juglone, i-chemical compound eneempawu ezithile ezinobuthi. 

Nangona i-juglone isaziwa ngeempawu zayo zokulwa nomhlaza, indalo yayo ye-pro-oxidant inokunyusa umngcipheko womhlaza. 

Inokubangela utshintsho kwi-DNA yeselula

Ngokophononongo olupapashwe kwi-Journal of Toxicology kunye ne-Applied Pharmacology, i-juglone kwi-walnuts emnyama inokuchaphazela kakubi i-fibroblasts (iiseli ezivelisa iiprotheni ze-collagen). Uphononongo lwenziwe kuphela kwiimpuku.

Ikhompawundi inokwehlisa i-p53 (uhlobo lweprotheyini yesikhumba) kwaye yonakalise iDNA yeseli. Nangona kunjalo, akukho phando lubambekayo ngalo mbandela.

Inokubangela ukunqongophala kwentsimbi

I-walnut emnyama iqulethe i-phytate. Ezi zinempembelelo enamandla kumandla omzimba okufunxa intsimbi. Ukutya i-walnuts xa izinga lentsimbi liphantsi kunokubangela ukusilela kwentsimbi.

Inokubangela ukonakala kwesibindi

Ukugqithisa kwe-walnut emnyama kunokonakalisa izintso. I-juglone kwi-walnut idlala indima kule nto.

Ngamana ulwelo lomzimba olomileyo

I-walnut emnyama inokomisa ulwelo lomzimba olufana ne-mucous membranes. Kwakhona kunokubangela ukuphelelwa ngamanzi emzimbeni ngexesha lokugula.

Inokubangela irhashalala eluswini

Xa isetyenziswe phezulu, i-walnut emnyama inokubangela ukuqhuma kwesikhumba. Iikhompawundi zeMichiza kwigobolondo le-walnut zinokucaphukisa ulusu kwaye zibangele i-dermatitis yoqhagamshelwano (i-red rash).

Inokubangela iziphene ekuzalweni

WalnutI-Phytates inokubangela ukunqongophala kwentsimbi. Abasetyhini abakhulelweyo basengozini ngakumbi yokunqongophala kwe-iron. Iminerali ibaluleke kakhulu ekukhulelweni. Ukunqongophala kwayo kunokubangela iingxaki.

Ukungabikho kwentsimbi ngexesha lokukhulelwa kunokubangela ukuphuphuma kwesisu, kodwa uphando olungakumbi lufunekayo kwesi sihloko.

Uzigcina njani iiWalnuts?

WalnutUngagcina i-i kwisingxobo esingangeni moya kwindawo eyomileyo nepholileyo kude nelanga elithe ngqo. I-Shelled walnuts inobomi beshelufu yeenyanga ezi-3 xa igcinwe ngolu hlobo.

Emva kokuba iqokobhe lisusiwe, i-walnuts inokugcinwa efrijini ukuya kwiinyanga ezintandathu. WalnutUnokuyifriza kwiphakheji engenawo umoya kwaye uyisebenzise unyaka we-1 ngaphandle komonakalo. 

Walnut Idla ngokufunxa incasa yokutya ngokulula. Xa ufaka efrijini okanye umkhenkce, zigcine kude nokutya okufana netswele, ikhaphetshu okanye intlanzi.

Zingaphi iiWalnuts ezityiwayo ngemini?

Ukutya ii-walnuts ezisixhenxe ngosukukuthathwa njengesixa esiphakathi. Ukutya okuninzi kunokukhokelela ekuzuzeni ubunzima kwaye ngoko ke kuyimfuneko ukunciphisa inani ukuya kwi-5 ukuya kwe-7.

Ngenxa yoko;

Walnutiqulethe amafutha anentliziyo enempilo kwaye isisityebi kwiikhompawundi ezithile zezityalo, ezifana ne-antioxidants.

Ukongeza, ukusetyenziswa kwayo rhoqo kuphucula impilo yengqondo kwaye kunokunceda ukukhusela isifo senhliziyo kunye nomhlaza.