Izibonelelo, Ubungozi kunye nexabiso lesondlo seHazelnut

Ihazelnut, UCorylus Ludidi lwendongomane ephuma emthini. Ikhula kakhulu eTürkiye, eItali, eSpain naseMelika. 

IhazelnutNjengamanye amandongomane, isityebi kwizondlo kwaye ineprotheyini ephezulu, i-fat, i-vitamin kunye ne-mineral content. 

kwinqaku "yintoni ukusetyenziswa kwehazelnuts", "zingaphi iikhalori zehazelnuts", "ziziphi iingenelo zehazelnuts", "zeziphi iivithamini ezikwihazelnuts", "ziziphi iingozi zokutya ihazelnuts kakhulu" izihloko ziya kuqwalaselwa.

IHazelnut Nutritional Content kunye nexabiso leVithamini

ihazelnut Ineprofayili yesondlo esibalulekileyo. Nangona iphezulu kwiikhalori, inezondlo kunye namafutha anempilo.

28 grams okanye malunga namaqhekeza angama-20 I-carbohydrate, iprotheni kunye nexabiso lekhalori yehazelnuts imi ngolu hlobo lulandelayo:

Iikhalori: 176

Amafutha ewonke: 17 grams

Iiprotheni: 4,2 gram

Iikhabhoni: 4.7 gram

Ifayibha: 2,7 grams

I-Vitamin E: i-21% ye-RDI

I-Thiamine: i-12% ye-RDI

I-Magnesium: i-12% ye-RDI

Ubhedu: 24% yeRDI

IManganese: 87% yeRDI

IhazelnutIqulethe izixa ezilungileyo ze-vitamin B6, i-folate, i-phosphorus, i-potassium kunye ne-zinc. Ukongezelela, ngumthombo ocebileyo wamafutha e-mono kunye ne-polyunsaturated kunye oleic acid Iqulethe izixa ezilungileyo ze-omega 6 kunye ne-omega 9 fatty acids.

Ukongezelela, i-28-gram ukukhonza inika i-11.2 grams yefiber yokutya, eyi-11% ye-RDI. 

Nangona kunjalo, iihazelnuts zithintela ukufunxwa kwezinye iiminerali, njengentsimbi kunye nezinc. i-phytic acid Ine.

Ziziphi iingenelo zokuTya iHazelnuts?

Iqulethe amanqanaba aphezulu e-antioxidants

Ihazelnut Ibonelela ngezixa ezibalulekileyo ze-antioxidants. Ii-Antioxidants zikhusela umzimba kuxinzelelo lwe-oxidative. 

Uxinzelelo lwe-oxidative lungonakalisa isakhiwo seseli kunye nokukhuthaza ukuguga, umhlaza kunye nesifo senhliziyo.

IhazelnutEzona antioxidants zininzi ekutyeni zibizwa ngokuba zii-phenolic compounds. Ziye zaqinisekiswa ukuba zinceda ukunciphisa i-cholesterol yegazi kunye nokuvuvukala. Zikwaluncedo kwimpilo yentliziyo kunye nokhuseleko kumhlaza.

Kuphononongo lweeveki ezisi-8, ukutya iihazelnuts nokungadli kwakufaniswa; hazelnut Kuye kwachazwa ukuba ukuyidla kunciphisa kakhulu izinga loxinzelelo lwe-oxidative.

Yimpilo yentliziyo

Ihazelnut Kuthiwa ukuyitya kukhusela intliziyo. IhazelnutIqulethe i-concentration ephezulu ye-antioxidants kunye namafutha anempilo, anokunyusa amandla e-antioxidant kunye namanqanaba e-cholesterol ephantsi egazini.

Uphononongo lwenyanga enye lufumene i-18-20% yokusetyenziswa kwe-cholesterol yonke imihla hazelnutbaye baqaphela abantu abangama-21 abanamazinga aphezulu e-cholesterol abatya i-tan. Iziphumo zabonisa ukuba i-cholesterol, i-triglyceride kunye ne-LDL ye-cholesterol embi yancitshiswa.

Abathathi-nxaxheba bafumana ukuphuculwa kweempawu zegazi zempilo ye-artery kunye nokuvuvukala. 

Ukongezelela, ngelixa i-cholesterol ye-HDL efanelekileyo kunye ne-triglycerides yahlala ingatshintshi, ukuphononongwa kwezifundo ezisithoba ezidlula i-400. hazelnut Abo babeyidla babone ukuncitshiswa kwe-LDL embi kunye namanqanaba e-cholesterol epheleleyo.

Olunye uphando lubonise imiphumo efanayo kwimpilo yentliziyo; iziphumo, amanqanaba egazi aphantsi kunye nokunyuka Ivithamin E ibonisa amanqanaba.

Kwakhona, hazelnutUmxholo ophezulu we-fatty acids, i-fiber yokutya, i-antioxidants, i-potassium kunye ne-magnesium efumaneka kwiindongomane inokulinganisa uxinzelelo lwegazi.

Ngokuqhelekileyo, i-29 ukuya kwi-69 grams ngosuku ukutya iihazelnutsibonelele ngophuculo kwiiparamitha zempilo yentliziyo.

Yehlisa umngcipheko womhlaza

IhazelnutUxinzelelo oluphezulu lwe-antioxidant compounds, iivithamini kunye neeminerali kwiziqhamo zibanika iipropati zabo zokuchasana nomhlaza.

Walnut ve ipistachios Phakathi kwamanye amandongomane ezifana hazelnutIneyona ngqwalasela iphezulu yodidi lwe-antioxidants eyaziwa ngokuba yiproanthocyanidins.

Olunye uphononongo lwetyhubhu kunye nezilwanyana lubonise ukuba iproanthocyanidins inokunceda ukukhusela kunye nokunyanga ezinye iintlobo zomhlaza.

Bacingelwa ukuba bakhusela uxinzelelo lwe-oxidative kunye neempawu zokulawula i-enzyme.

Ukwengeza, hazelnut Ityebile kwivithamin E, enye i-antioxidant enamandla enika ukhuseleko olunokwenzeka kumonakalo weseli obangela okanye okhuthaza umhlaza.

Izifundo ezininzi zeetyhubhu zovavanyo i-hazelnut extractyabonisa ukuba inokuba luncedo kumhlaza womlomo wesibeleko, wesibindi, webele nowokholo.

ihazelnut Kuba uphando oluninzi oluphanda ngezibonelelo zalo ngokuchasene nophuhliso lomhlaza lwenziwe kwiityhubhu zovavanyo kunye nezilwanyana, uphando oluninzi kufuneka lwenziwe ebantwini.

Yehlisa ukudumba

Ihazelnut, ngenxa yokuxinwa kwayo okuphezulu kwamafutha enempilo, kudibaniswa nokunciphisa iimpawu ezivuthayo. 

Olunye uphando luphande ukuba i-hazelnuts ichaphazele njani iziphawuli ezivuthayo, ezifana ne-high-sensitivity C-reactive protein, kubantu abangama-21 abanamazinga aphezulu e-cholesterol.

Abathathi-nxaxheba bafumana ukuncipha okuphawulekayo kokuvuvukala kwiiveki ezine emva kokutya, apho amantongomane enza i-18-20% yeekhalori ezipheleleyo.

Ngaphezu koko, i-12 grams yonke imihla kwiiveki ezili-60 ukutya iihazelnutsincede ukunciphisa iimpawu ezivuthayo kubantu abatyebileyo nabatyebe kakhulu.

Inceda ukulinganisela iswekile yegazi

Kuxelwa ukuba amandongomane afana ne-almonds kunye nama-walnuts anceda ukunciphisa amanqanaba eswekile yegazi. 

Nangona kungekho kakhulu, ihazelnut Uphando lwenziwa ngempembelelo yalo kumanqanaba eswekile yegazi.

Kolunye uphononongo, ihazelnutImpembelelo yayo kwizinga leshukela legazi lokuzila ngokukhawuleza liphandwa kubantu abangama-48 abanesifo sikashukela. Malunga nesiqingatha ihazelnut idle njenge-snack, ngelixa abanye besebenza njengeqela lolawulo.

Kwiiveki ezisibhozo kamva hazelnut Kwakungekho kuncipha okuphawulekayo kwizinga leshukela legazi lokuzila ukutya kwiqela.

Nangona kunjalo, olunye uphando lunike abantu abangama-50 abane-metabolic syndrome indibaniselwano ye-30 grams ye-nuts edibeneyo - i-15 grams ye-walnuts, i-7.5 grams ye-almonds, kunye ne-7.5 grams ye-hazelnuts. Emva kweeveki ze-12, iziphumo zibonise ukunciphisa okukhulu kwizinga le-insulin yokuzila.

Ukwengeza, hazelnut I-Oleic acid, eyona asidi enamafutha aphambili, yaziwa ngokuba neziphumo eziluncedo kubuntununtunu be-insulin. 

Uphononongo lweenyanga ezimbini lufumene ukuba ukutya okutyebileyo kwi-oleic acid kunciphisa kakhulu iswekile yegazi kunye namanqanaba e-insulin kubantu abali-2 abanesifo sikashukela sohlobo lwe-11.

Izibonelelo zeehazelnuts kwingqondo

Ihazelnutkufuneka ibonakale njengendlu yamandla eyomeleza ingqondo. Igcwele izinto ezinokuphucula ingqondo kunye nokusebenza kwengqondo kunye nokunceda ukukhusela izifo eziphazamisayo kamva ebomini. 

Ngenxa yamanqanaba aphezulu evithamin E, manganese, thiamine, folate kunye ne-fatty acids, ithoba ukwehla kwengqondo kwaye inendima ebalulekileyo ekuthinteleni nasekunyangeni izigulo zengqondo ezifana ne-Alzheimer's, dementia kunye ne-Parkinson's.

I-Thiamine idla ngokubizwa ngokuba yi "vithamini ye-nerve" kwaye idlala indima ekusebenzeni kwemithambo-luvo kuwo wonke umzimba, idlala indima ephambili ekusebenzeni kwengqondo.

Kungenxa yoko le nto ukunqongophala kwe-thiamine yonakalisa ingqondo. Amanqanaba aphezulu e-fatty acids kunye neprotheni inceda inkqubo ye-nervous ukulwa nokudakumba.

Inceda ukuqinisa izihlunu

IhazelnutI-Magnesium efunyenwe kumandongomane idlala indima ebalulekileyo ekuqinisekiseni ukuba amanqanaba e-calcium ahamba ukuya nokusuka kwiiseli zomzimba ngendlela ephilileyo. Ngaloo ndlela, inceda imisipha yemisipha kwaye ithintele ukuba ingagqithisi. 

Oku kunciphisa ukuxinezeleka kwezihlunu kwaye kuthintele ukudinwa kwemisipha, i-spasm, i-cramps kunye neentlungu. Uphando lubonisa ukuba idosi elungileyo ye-magnesium inokunceda ngokwenene ukomeleza izihlunu.

Ilungele ukuqhina

Njengomthombo ocebileyo wefiber hazelnut, igcina ukuhamba kwamathumbu. Ibophelela kunye nesitulo, ukuyikhulula kwaye ngaloo ndlela inqande ukuqunjelwa.

Iluncedo kumalungu kunye nempilo yamathambo

I-Magnesium, kunye ne-calcium, ibalulekile kwimpilo yamathambo kunye namalungu. I-magnesium eyongezelelweyo egcinwe emathanjeni iza kuhlangula xa kukho ukusilela ngokukhawuleza kule minerali. 

nayo hazelnut, iminerali ebalulekileyo ekukhuleni kwamathambo nokomelela manganese Ine. 

Ukuphucula impilo ye-nervous system

I-Vitamin B6 yivithamini eyimfuneko ekusebenzeni ngokufanelekileyo kwe-amino acids. I-amino acids idlala indima yokulawula ukugcina impilo yenkqubo ye-nervous. 

Kuyaziwa ukuba ukunqongophala kwevithamin B6 kuthintela ukuhlanganiswa kwe-myelin [i-nerve insulation sheath enoxanduva lokusebenza kunye nesantya sempembelelo yombane], eyimfuneko ekusebenzeni ngokugqibeleleyo kwenkqubo yemithambo-luvo.

I-Vitamin B6 nayo iyimfuneko kwimveliso efanelekileyo yee-neurotransmitters ezahlukeneyo, kuquka i-epinephrine, i-melatonin, kunye ne-serotonin.

Ixhasa i-immunity

IhazelnutIqulethe iintlobo ngeentlobo zezondlo, kuquka iiminerali ezifana ne-calcium, i-potassium, i-manganese kunye ne-magnesium. Zonke ezi zondlo ziyimfuneko ukuqinisekisa ukuhamba kwegazi okungathintelekiyo emzimbeni.

Xa igazi lihamba ngaphandle kokuphazanyiswa kuwo wonke umzimba, ukhuseleko luyanda. Oku kuthintela iimeko ezahlukeneyo zempilo ezingafunekiyo.

Ikhusela uxinzelelo kunye nokudakumba

IhazelnutIqulethe isixa esihle se-alpha-linolenic acid kunye ne-omega 3 fatty acids. Ezi zinto, kunye neevithamini ze-B, zidlala indima esebenzayo ekuthinteleni nasekunciphiseni iimeko ezahlukeneyo zengqondo, kubandakanya ukuxhalaba, uxinzelelo, uxinzelelo kunye ne-schizophrenia. 

Ezi zinto zikwaphucula inkumbulo kwaye zidlala indima ebalulekileyo ekudibaneni kwee-neurotransmitters ezifana ne-serotonin. 

Iluncedo kwiintlungu zokuya exesheni

IhazelnutIsityebi kwi-magnesium, i-vitamin E, i-calcium kunye nezinye izondlo. Ezi zinto ziyaziwa ukuba zinefuthe elihle ekupheliseni i-cramps.

Iinzuzo zeHazelnuts Ngexesha lokukhulelwa

Ukutya okufanelekileyo ngexesha lokukhulelwa kubalulekile ukugcina impilo yomama kunye nosana. IhazelnutIqulethe izondlo ezininzi, kuquka i-iron kunye ne-calcium, eziyimfuneko kukukhulelwa okulungileyo. 

Iinzuzo zeHazelnuts kuLusu

Inceda ukulibazisa ukwaluphala

Enye ikomityi yeehazelnuts idibana malunga nama-86% emfuno yemihla ngemihla yevithamin E. Kwakhona iqulethe i-vitamin A kunye ne-vitamin C, ii-antioxidants ezimbini ezinamandla.

Impembelelo ye-synergistic yala mavithamini ikhusela ukubunjwa kwemigca emihle kunye nemibimbi esikhumbeni kwaye ilibazise ukuqala kweempawu zokuguga.

Igcina ulusu lufumile

ihazelnut Umxholo we-Vitamin E unceda ukuthambisa ulusu. Ithambisa ulusu kwaye ilugcine lugudile. 

Ikhusela ulusu kwimitha ye-UV erhabaxa

Ioli yeHazelnut ingasetyenziswa esikhumbeni. Oku kuya kusebenza njenge-sunscreen yendalo, ukukhusela kwimiphumo eyingozi yemitha ye-UV enzima.

Xuba amathontsi ambalwa esesame, iavokhado, iwalnut kunye neoyile yehazelnut kwaye usebenzise lo mxube kulusu lwakho yonke imihla ukukhusela kwimitha ye-UV.

Igcina ulusu lusempilweni kwaye lutsha

igcwele i-antioxidants hazelnutIdlala indima ebalulekileyo ekwenzeni ulusu lubukeke lusempilweni. I-Antioxidants ilwa neeradicals zamahhala ezinokulimaza ulusu. Ikwakhusela ulusu kumhlaza wolusu obangelwa yimitha ye-UVA/UVB. 

I-Flavonoids kunye ne-antioxidants ivuselela ukuvuselelwa kweeseli zesikhumba. Oku kuya kuphelisa iiseli ezifileyo, okukhokelela ekubeni kubonakale kusempilweni kwaye ulusu olukhangeleka luncinci.

Iinzuzo zeHazelnuts kwiNwele

Yandisa ubomi beenwele ezidayiweyo

IhazelnutIsetyenziswe njengenxalenye yendalo yee-agent ezahlukeneyo zombala. Ukongeza ekunikezeni inwele ithoni emdaka emnandi, i-hazelnuts iphinda incede umbala uhlale ixesha elide.

Yomeleza iinwele

Ioli yehazelnut Ingasetyenziswa kwindlela yakho yokunyamekela iinwele zemihla ngemihla. Faka isicelo esincinci kwi-scalp kunye neenwele kunye ne-massage imizuzu embalwa.

Yiyeke ngobusuku kwaye uyihlambe ngosuku olulandelayo. Sebenzisa ishampu ethambileyo. Oku kuya kunceda ukuqinisa iinwele ezivela kwiingcambu.

Ngaba iHazelnut ikwenza ukuba unciphise ubunzima?

Ihazelnut Kukutya okusebenzayo kwi-cliosis njengoko inceda ukukhawulezisa imetabolism. Ithiamine ekuyo inceda ukuguqula iicarbohydrates zibe yiglucose, umthombo wamandla osetyenziswa ngumzimba ukusebenza.

I-Thiamine ikwadlala indima ekuveliseni iiseli ezibomvu zegazi ezintsha, eziyimfuneko ekugcineni amandla.

ihazelnut Iiprotheyini, ifayibha kunye nomxholo ophezulu wamafutha zibonelela ngokutya, okuthintela ukutya kakhulu kwaye kukugcina ugcwele ixesha elide. Ezi zizinto ezidlala indima ebalulekileyo ekunciphiseni umzimba.

Zeziphi Iingozi Zokutya Ihazelnuts Kaninzi?

Ihazelnut Kukutya okunempilo kwaye abantu abaninzi banokukutya ngokukhuselekileyo. Nangona kunjalo, kunokubangela ukusabela okungathandekiyo kwabanye abantu. kwihazelnuts Ukwaliwa kuyenzeka.

Ukwalana neHazelnut

ukwaliwa yihazelnut kunokubangela iintshukumo ezinzulu, ngamanye amaxesha ezibeka ubomi esichengeni. Abantu abachasayo kwamanye amandongomane anje nge Brazil nuts kunye ne macadamia, ukwaliwa yihazelnutYintoni etyekele ngakumbi kuyo?

Ihazelnut, ukutya okuphezulu. Ngaba kukho nabani na phakathi kwenu ongakuthandiyo oku kutya kubalaseleyo?