Umxholo wenqaku
Iindongomane zizishwamshwam ezinezondlo. iipecans Ikwayindongomane emnandi kwaye esempilweni. Ifunyenwe kumthi we-walnut ozalelwa eMntla Melika naseMexico. umthi wepecanNgumthi omkhulu ovuthulukayo ongowosapho lwehickori.
eqhelekileyo iipecansInoqweqwe olunamafutha amdaka ngegolide ngaphandle kunye nebeige ngaphakathi. Isiqhamo sangaphakathi sithatha i-40% ukuya kwi-60% yendawo engaphakathi kweqokobhe. Le ndawo inomphezulu okroliweyo kodwa imile okweqanda ngakumbi.
iipecansinencasa eswiti, etyebileyo, nenamafutha kunye noburhabaxa obunokuthi bubalelwe kumanqanaba aphezulu e-monounsaturated fats. iipecansUmxholo wayo we-oyile ungaphezulu kwe-70% kwaye uphezulu phakathi kwazo zonke iindongomane.
iipecansIfumaneka ngobukhulu obahlukeneyo obunje ngemammoth, inkulu ngakumbi, inkulu, iphakathi, incinci kunye nencinci.
Incasa yayo ene-oyile etyebileyo iyenza ilungele ukusetyenziswa kuzo zombini izitya ezityiwayo nezinencasa. Inokutshizwa kwiidessert, ngakumbi i-ayisikrimu.
Ikwasetyenziswa ngokubanzi kwiidisyisi kunye neekeyiki. I-Walnut intlama, isonka, i-toast, njl. Yintlama edumileyo ye
Ixabiso lesondlo sePecan Nuts
iipecans Iqulethe izondlo ezibalulekileyo. Ngumthombo olungileyo wefiber, ngakumbi kunye nobhedu, i-thiamine kunye ne-zinc. 28 grams iipecans Inesiqulatho sesondlo esilandelayo:
Iikhalori: 196
Iiprotheni: 2,5 gram
Amafutha: 20,5 grams
Iikhabhoni: 4 gram
Ifayibha: 2,7 grams
Ubhedu: 38% yexabiso lemihla ngemihla (DV)
I-Thiamine (i-vitamin B1): i-16% ye-DV
I-Zinc: 12% ye-DV
I-Magnesium: i-8% ye-DV
Phosphorus: 6% yeDV
Intsimbi: 4% ye-DV
copperYiminerali ebalulekileyo ebandakanyeka kwiindawo ezininzi zempilo, kubandakanywa nokusebenza kweeseli ze-nerve, impilo ye-immune, kunye nokuveliswa kweeseli ezibomvu zegazi.
Vitamin B1 iyimfuneko ekuncedeni ukondla umzimba ukuguqula iicarbohydrates zibe ngamandla.
zinc, iipecansEnye iminerali ebalulekileyo efumaneka kwipayinapile, ibalulekile ekusebenzeni komzimba, ukukhula kweeseli, ukusebenza kwengqondo kunye nokuphulukiswa kwamanxeba.
iipecansIqulathe malunga ne-60% yamafutha e-monounsaturated kunye nama-30% e-polyunsaturated fats. 28 grams iipecans ekrwada Ibonelela nge-20 grams yamanqatha; apho 11 grams ngamafutha monounsaturated, 1.7 grams ngamafutha ahluthayo, kwaye intsalela ngamafutha polyunsaturated. ubungakanani besahlulo esifanayo iipecans Inika i-1 gram ye-alpha-linolenic acid (ALA).
iipecans protein Ityebile kwizondlo kunye ne-28 grams inika i-2.5 grams yesi sondlo. Esi sixa sidibana ne-5,6% yemfuno yeprotheyini yemihla ngemihla kubasetyhini abadala kunye ne-4,6% kumadoda amadala.
I-Flavonoids liqela elikhulu lezinto ezisekelwe kwizityalo. Ezi zisebenza njenge-antioxidants ezilwa nokudumba okukhokelela kwisifo senhliziyo kunye nezinye izifo ezingapheliyo.
Igram ye100 iipecansinikeza i-34 milligrams ye-flavonoids, ephezulu kakhulu xa kuthelekiswa namanye amandongomane.
Ziziphi iingenelo zeePecan Nuts?
Iluncedo kwimpilo yentliziyo
iipecansIkhusela ezinye iintlobo zomhlaza ngokunciphisa umngcipheko wesifo sentliziyo. Ityebile kwifiber, ekhusela impilo yentliziyo.
nayo oleic acid Iqulethe i-phenolic antioxidants, enentliziyo-enempilo kwaye inceda ukukhusela isifo se-coronary artery kunye ne-stroke.
Ngokophando iipecansinokunceda ukuthintela isifo sentliziyo ngokuthintela i-oxidation engafunekiyo yeelipids zegazi.
Ilinganisa iswekile yegazi
Olunye uphando iipecansWatsho ukuba inokuxhasa ulawulo lweswekile yegazi ngenxa yomxholo wefiber.
Nangona amandongomane equlathe ikakhulu ifayibha ezinganyibilikiyo ngamanzi, zikwanazo nefiber enyibilikayo. Ifiber enyibilikayo inyibilika emanzini, yenze into efana nejeli esebenza emzimbeni ngaphandle kokwetyiswa kwaye icothisa ukufunxwa kweswekile egazini.
Isifundo esincinci kubantu abadala abangama-26 abatyebileyo ngaphezulu kweeveki ezi-4. iipecans Wafumanisa ukuba ukutya kuphucula amandla omzimba okusebenzisa i-insulin ngokufanelekileyo. I-insulin yihomoni ethwala iswekile ukusuka egazini ukuya kwiiseli.
Kolu phando, kwafunyaniswa ukuba iphucule umsebenzi weeseli ze-beta kwi-pancreas, ezinoxanduva lokuvelisa i-insulin.
Ixhasa impilo yengqondo
iipecansIgcwele izondlo ezinokuthi zizuze ukusebenza kwengqondo, kubandakanya i-mono- kunye ne-polyunsaturated fatty acids.
ikakhulu i-monounsaturated fatty acidsiye yadibaniswa nokuncipha kwengqondo kunye nokunciphisa ukuvutha.
Ukutya okuphezulu kwi-vitamin E kuhambelana nesifo se-Alzheimer kunye dementia iye yayanyaniswa nokunciphisa umngcipheko ukuya kuthi ga kwi-25%.
Oku kungenxa yokuba i-vitamin E kunye nezinye i-antioxidants ekutyeni okusekelwe kwizityalo zinceda ukunciphisa uxinzelelo lwe-oxidative olubangelwa ukuvuvukala, ukukhusela iiseli kwaye ngoko ke izicubu zezitho ezibalulekileyo ezifana nengqondo.
Ikhusela uxinzelelo lwe-oxidative
iipecans, uxinzelelo lwe-oxidative kwaye ilayishwe nge-antioxidants, iikhompawundi ezibalulekileyo ezinceda ukukhusela ukuvuvukala.
Olunye uphando lubonisa ukuba i-antioxidants inokudlala indima ephambili kwimpilo yonke, inceda ukukhusela iimeko ezingapheliyo ezifana nesifo senhliziyo, umhlaza kunye nesifo sikashukela.
Uphononongo olwenziwe kwiYunivesithi yaseLoma Linda eCalifornia, iipecans wafumanisa ukuba kwiiyure ezingama-24 zokuyitya, amanqanaba e-antioxidant egazini anyuka. Olunye uphando lubonisa ukuba ukutya amandongomane kwehlisa ingozi yesifo sentliziyo kunye nomhlaza.
kuphucula ukwetyisa
iipecansIfiber ekuyo ixhasa impilo yekholoni kwaye iququzelele ukuhamba kwamathumbu rhoqo. Icoca i-gastrointestinal tract kwaye ivumela ikholoni ukuba isebenze ngokufanelekileyo. Kwakhona kuthintela ukuqhina, kunciphisa umngcipheko wokudumba kwesisu, umhlaza wekoloni kunye ne-hemorrhoids.
Yehlisa umngcipheko womhlaza wamabele
iipecansIqulethe i-oleic acid, i-asidi enamafutha afunyenwe ukunciphisa umngcipheko womhlaza webele.
Iluncedo kwithambo kunye nempilo yamazinyo
phosphorusYenye yeeminerali ezininzi kakhulu emzimbeni emva kwecalcium. Malunga ne-85% ye-phosphorus ifumaneka emathanjeni nasemazinyweni, ngelixa enye i-15% ifumaneka kwiiseli kunye nezicubu.
Ukongezelela ekususeni inkunkuma emzimbeni, i<em>phosphorus ne<em>calcium zixhasa impilo yamathambo namazinyo. Le minerali ikwabalulekile ekukhuleni nasekulungiseni iiseli kunye nezicubu kunye nokuveliswa kwe-DNA kunye ne-RNA.
Ekugqibeleni, ikwathintela intlungu yemisipha enokuthi yenzeke ngenxa yokuzivocavoca.
Inezibonelelo ezichasayo
iipecansIyaziwa ngeenzuzo zayo ezichasayo nemagniziyam zizityebi ngokwemiqathango Izifundo zibonise ukuba ukunyuka kwe-magnesium kunciphisa izibonakaliso ezivuthayo emzimbeni njenge-CRP (iprotheni esebenzayo ye-C), i-TNF (i-tumor necrosis factor alpha), kunye ne-IL6 (interlukin 6).
Kwakhona kunciphisa ukuvuvukala kwiindonga ze-artery, ngaloo ndlela kunciphisa umngcipheko wesifo senhliziyo, isifo samathambo, isifo se-Alzheimer kunye nezinye iimeko ezivuthayo.
yehlisa uxinzelelo lwegazi
iipecansKuye kwagqitywa ngezifundo ukuba i-magnesium emanzini inceda ukunciphisa uxinzelelo lwegazi. iipecans Nangona ingakwazi ukunyanga uxinzelelo lwegazi, iyanceda ukuthoba.
Yehlisa umngcipheko we-stroke
Ucwaningo luye lwabonisa ukuba ukutya i-100 milligrams ye-magnesium ngosuku kunciphisa umngcipheko we-stroke nge-9%. iipecans Ngumthombo olungileyo we-magnesium.
Ineempawu zokulwa nomhlaza
iipecansi-polyphenolic antioxidant ellagic acid, ivithamin E, i-beta-carotene, lutein kunye ne-zeaxanthin Isityebi kwii-phytochemicals ezifana
Ezi khompawundi zidlala indima ebalulekileyo ekususeni ioksijini eyityhefu free radicals, ngaloo ndlela ikhusela umzimba kwizifo, umhlaza kunye nosulelo.
I-Ellagic acid ineempawu ezichasayo ezikhusela i-carcinogens ezithile ezifana ne-nitrosamines kunye ne-polycyclic hydrocarbons ekubopheni kwi-DNA, ngaloo ndlela ikhusela umzimba womntu kwi-cancer.
Yomeleza amajoni omzimba
iipecanszizityebi kwi-antioxidants, manganese ngumthombo. Lo mkhondo weeminerali unceda ukomeleza ukhuseleko kwaye ukhusela iiseli zemithambo-luvo kumonakalo omkhulu wasimahla. Ukutya okwaneleyo kwemanganese kubalulekile ekuqhubeni imithambo-luvo kunye nokusebenza kwengqondo.
Inokunciphisa iimpawu ze-PMS
Enkosi kumxholo wayo otyebileyo wemanganese iipecansInokunciphisa iimpawu ze-PMS ezifana nokuguquka kwemizwelo kunye neentlungu.
I-Manganese xa idliwe kunye ne-calcium, Iimpawu ze-PMS Inomphumo obalulekileyo wokuya esikhathini kwaye inokunceda ukuphucula isimo sengqondo kunye nokunciphisa intlungu ngexesha lokuya esikhathini.
Ngaba iPecan Walnut Iyenza buthathaka?
Izifundo, iipecans Kuye kwaboniswa ukuba ukutya apho amantongomane asetyenziswayo kunceda ukunciphisa umzimba. Oku kungenxa yokuba ukutya amandongomane kwandisa ukuhlutha kwaye konyusa imetabolism.
iipecansUninzi lwe-carbohydrates kuyo i-fiber, ehamba nge-intestinal tract ingagaywanga, inciphisa indlala kunye nokutya.
Iingenelo zePecan Nuts for Skin
iipecansNjengamanye amaninzi amandongomane, ityebile kwizondlo ezifana ne-zinc, i-vitamin E, i-vitamin A, i-folate kunye ne-phosphorus, edlala indima ebalulekileyo ekugcineni ulusu oluhle. iipecansIinzuzo eluswini zezi zilandelayo:
Ikhusela iingxaki zolusu
Isondlo sibalulekile ukugcina impilo yesikhumba kunye nokukhusela iingxaki zesikhumba. Iityhefu ezingaphakathi emzimbeni zinokubangela iintanda eluswini, ukuba buthuntu kunye neoli eninzi.
iipecans Ngumthombo olungileyo wefiber onokwenza imimangaliso eluswini. Iphucula ukubonakala kwesikhumba ngokunceda ukususa i-toxins kunye nenkunkuma emzimbeni.
Inceda ukugcina ulusu lucocekile
iipecansIqulethe i-zinc, enceda ukugcina impilo yesikhumba ngokukhusela kwizifo. Kwelinye icala, iqulethe ivithamin AI-antioxidant ebalulekileyo eluswini.
Inefuthe elichasayo lokuguga
iipecans, i-ellagic acid, i-vitamin A kunye Ivithamin E Iqulethe ezininzi antioxidants, kuquka Ezi antioxidants zilwa kwaye ziphelise iiradicals zasimahla ezibangela ukuguga kwangaphambili kolusu.
Ngenxa yale nto iipecans Inokuthintela ukubonakala kweempawu zokuguga njengemigca emihle, imibimbi kunye ne-pigmentation.
Iinzuzo zeNwele zePecan Nuts
Kanye njengolusu, iinwele ezinempilo ziyimbonakaliso yomzimba ophilileyo. Ngoko ke, izondlo ezibalulekileyo ezaneleyo ziyafuneka ukuze kugcinwe impilo yeefollicles zeenwele kunye nokukhusela iingxaki zeenwele. Ixabiso lesondlo seepecansyenza kube luncedo kwimpilo yeenwele.
Ivuselela ukukhula kweenwele
iipecansNgumthombo ogqwesileyo we-L-arginine, i-amino acid enceda ukunyanga ubuqhetseba bamadoda xa igalelwe phezulu kwaye ikhuthaza ukukhula kweenwele okunempilo.
Ukuhamba kwegazi okunamandla kuwo wonke umzimba kunye neefollicles zeenwele kubalulekile ekukhuleni kweenwele eziphilileyo kunye nentloko. I-L-arginine inenzuzo kulo mbandela ngokwenza iindonga ze-artery zibe bhetyebhetye kwaye zincinci kakhulu kwi-blood clots ezinokuthintela ukuhamba kwegazi.
Ithintela ukulahleka kweenwele
I-anemia yenye yezizathu eziqhelekileyo zokulahleka kweenwele. Ibangelwa kukungabikho kwentsimbi egazini. umthombo olungileyo wentsimbi iipecansinokunceda ukuphucula izinga lentsimbi egazini kwaye ngaloo ndlela ilwe nokulahleka kweenwele.
Ziziphi iingozi zeePecan Nuts?
iipecansNangona ineenzuzo ezininzi zempilo ezinokuthi zibe kho, ikwanazo ezinye izinto eziphantsi ekufuneka ziqwalaselwe.
Okokuqala, abo bachasene namanye amandongomane anje ngealmonds, cashews, chestnuts kunye namawalnuts. iipecans kufuneka sikuphephe ukutya.
iipecansibonakala ikhuselekile kubantu abaninzi, kodwa abanye banokufumana ukusabela okwaliwayo kuyo. Kwimeko ye-walnut allergies, amajoni omzimba asabela kwiiprotheyini ezikwi-walnuts kwaye abangele iimpawu ezinje nge-hives, ukuhlanza, ukudumba emqaleni, ukuphelelwa ngumphefumlo kunye nesiyezi ngenxa yokukhutshwa kwekhemikhali ebizwa ngokuba yi-histamine.
iipecansIphezulu kwiikhalori kwaye inokubangela ubunzima xa ityiwe ngokugqithisileyo. Ngoko ke, abo bazama ukunciphisa umzimba kufuneka bakhumbule isixa abasityayo.
Ngenxa yoko;
iipecansYintongomane etyebileyo kwizinto ezininzi eziyimfuneko, kubandakanya i-fiber, i-copper, i-thiamine kunye ne-zinc.
Idityaniswe nezibonelelo ezininzi zempilo ezinokuthi zibekho, kubandakanywa nokugcina ulawulo lweswekile yegazi, impilo yentliziyo, kunye nokusebenza kwengqondo.
Inomsoco kwaye iphezulu kwiikhalori, ngoko kufuneka isetyenziswe ngokumodareyitha.
Amanqaku ekufanele uwafunde
