Izinzuzo, Ukulimala, Inani Lokudla Okunempilo kanye Namakhalori Walnut

I-Walnut, Indlu kaJuglansKuyisitshalo esaziwa ngokuthi Isetshenziswe izinkulungwane zeminyaka yilabo abahlala esifundeni saseMedithera nase-Asia Ephakathi.

Icebile ngamafutha e-omega 3 futhi iqukethe amanani aphezulu ama-antioxidants kunanoma yikuphi okunye ukudla. 

ukudla ama-walnutsIthuthukisa impilo yobuchopho ngenkathi isiza ukuvimbela isifo senhliziyo nomdlavuza.

Idliwa yodwa kakhulu njengokudla okulula. Ingafakwa futhi kumasaladi, ama-pastas, okusanhlamvu kwasekuseni, amasobho kanye nezinto ezibhakwayo.

Ibuye isetshenziselwe ukwenza amafutha e-walnut, amafutha okupheka abizayo avame ukusetshenziswa ekugqokeni amasaladi.

esihlokweni "Yini ama-walnuts alungele", "Ziyini izinzuzo zama-walnuts", "Iziphi izifo ezilungele ama-walnuts", "Mangaki ama-calories ama-walnuts", "Yimaphi amavithamini aku-walnuts", "Yini i-carbohydrate, amaprotheni kanye i-vitamin value of walnuts " imibuzo izophendulwa.

Izinhlobonhlobo zeWalnut

3 okuyisisekelo emakethe yomhlaba uhlobo lwe-walnut ine:

I-English Nut

Ibuye ibizwe ngePheresiya noma iJuglans Regia. Lezi yizinhlobonhlobo ezivame kakhulu ze-walnut.

I-Walnut Emnyama

i-walnut emnyamaInethoni emnyama kanye ne-flavour ebukhali.

I-Walnut Emhlophe

Ibizwa nangokuthi "iButternut" noma "Juglan Cinerea". Ayivamile kakhulu futhi itholakala kuphela ezingxenyeni zase-USA naseCanada.

Ama-Walnut Calories kanye Nenani Lokudla Okunempilo

I-WalnutIqukethe amafutha angama-65% kanye nenani elincane lamaprotheni (kuphela i-15%). Ine-carbohydrate ephansi, ikakhulukazi eyenziwe nge-fiber.

cishe 28 amagremu Okuqukethwe kwezakhi zama-walnuts kanje:

185 kcal

3,9 amagremu ama-carbohydrate

4.3 gram amaprotheni

18.4 amagremu amafutha

3,9 amagremu we-fiber

1 milligram manganese (48% DV)

0.4 milligrams yethusi (22% DV)

44.6 milligrams we-magnesium (11 amaphesenti DV)

97.8 milligrams we-phosphorus (10% DV)

0.2 milligrams kavithamini B6 (8 amaphesenti angu-DV)

27.7 micrograms we-folate (amaphesenti angu-7 DV)

0.1 milligrams we-thiamine (6 amaphesenti angu-DV)

0.9 milligrams we-zinc (6 amaphesenti angu-DV)

0.8 milligrams yensimbi (5% DV)

futhi I-Walnut iqukethe uvithamini A, uvithamini C, uvithamini E, uvithamini K, i-niacin, i-pantothenic acid, i-choline, i-betaine, i-calcium, i-potassium ne-selenium.

Amafutha Atholakala Ku-Walnuts

Iqukethe cishe u-65% wamafutha. Njengamanye amantongomane, I-WalnutAmandla amaningi avela emafutheni. Lokhu kwenza kube ukudla okunamandla, okunekhalori ephezulu.

Nokho, I-Walnut Nakuba icebile ngamafutha nama-calories, ucwaningo lubonisa ukuthi ayiwandisi amathuba okukhuluphala uma isetshenziswa esikhundleni sokunye ukudla ekudleni.

I-Walnut Iphinde inothe ngamafutha e-polyunsaturated kunokunye ukudla okuningi. Okuchichima kakhulu i-linoleic acid Kuyi-omega 6 fatty acid.

Futhi iqukethe iphesenti eliphezulu lamafutha e-omega 3 enempilo ebizwa ngokuthi i-alpha linolenic acid (ALA). Lokhu kubala cishe u-8-14% wengqikithi yamafutha.

I-Walnut iqukethe inani elibalulekile le-ALA. I-ALA kucatshangwa ukuthi inenzuzo ikakhulukazi empilweni yenhliziyo. Kubuye kusize ukunciphisa ukuvuvukala nokuthuthukisa ukwakheka kwamafutha egazi.

I-ALA iyisandulela se-omega 3 fatty acids EPA kanye ne-DHA, exhunywe ezinzuzweni eziningi zezempilo.

Amavithamini namaminerali kumaWalnuts

I-Walnut, Iwumthombo omuhle kakhulu wamavithamini namaminerali ahlukahlukene, okuhlanganisa:

ithusi

Le mineral ithuthukisa impilo yenhliziyo. Kuyasiza futhi ukugcina ukusebenza kwamathambo, izinzwa kanye namasosha omzimba.

I-folic acid

Eyaziwa nangokuthi i-folate, i-folic acid inemisebenzi eminingi ebalulekile yezinto eziphilayo. ekukhulelweni ukuntuleka kwe-folic acid kungabangela ukukhubazeka kokuzalwa.

phosphorus

Cishe i-1% yemizimba yethu yakhiwe nge-phosphorus, i-mineral etholakala ikakhulukazi emathanjeni. Inemisebenzi eminingi emzimbeni.

I-Vitamin B6

Le vithamini iqinisa amasosha omzimba futhi isekele impilo yezinzwa. Ukushoda kwe-Vitamin B6 kungabangela i-anemia.

AmaManganese

Le mineral trace itholakala ngamanani aphezulu kumantongomane, okusanhlamvu, izithelo nemifino.

Vitamin E

Uma kuqhathaniswa namanye, ama-walnuts anamazinga aphezulu e-gamma-tocopherol. Vitamin E Iqukethe.

Ezinye Izithako Zezitshalo Ezitholakala KumaWalnuts

I-Walnut Iqukethe inhlanganisela eyinkimbinkimbi yezinhlanganisela zezitshalo ze-bioactive. Icebile kakhulu kuma-antioxidants agxile esikhumbeni esincanyana, esinsundu.

I-WalnutEzinye zezitshalo ezibalulekile ezitholakala ku

i-ellagic acid

Lokhu antioxidant I-Walnutnazo zitholakala ngezilinganiso eziphezulu, kuyilapho ezinye izinhlanganisela ezihlobene njenge-ellagitannins nazo zikhona. 

I-Ellagic acid inganciphisa ingozi yesifo senhliziyo futhi icindezele ukwakheka komdlavuza.

I-catechin

I-Catechin iyi-antioxidant ye-flavonoid engase ibe nezinhlobonhlobo zezinzuzo zezempilo. Iphinde ithuthukise impilo yenhliziyo.

I-Melatonin

Le neurohormone isiza ukulawula iwashi lomzimba. Futhi iyi-antioxidant enamandla enganciphisa ingozi yesifo senhliziyo.

I-Phytic acid

Eyaziwa nangokuthi i-phytate, i-phytic acid Kungase kuthikameze ukumuncwa kwamaminerali afana nensimbi ne-zinc emgudwini wokugaya ukudla.

Yiziphi Izinzuzo zamaWalnut?

Isetshenziselwa ukwelapha ukuqwasha

I-Walnut, i-hormone melatonin Kungasiza nasezinkingeni zokulala. 

I-Melatonin yaziwa ngokunikeza amaphethini okulala. Ngakho-ke, ukudla ama-walnuts kusihlwa kungenza kube lula ukulala.

Kuzuzisa inhliziyo

Isizathu sokuthi kungani ama-walnuts ezuzisa inhliziyo, Iqukethe i-omega 3 fatty acids kanye nama-antioxidants, asiza ukulwa nezinkinga ezilimaza inhliziyo. 

Iwusizo kwabanesifo sikashukela

I-Walnutiye yabonisa imiphumela emihle ekulawuleni amazinga kashukela egazini nasekugcineni amaphesenti e-LDL elawulwa. 

Nakuba inama-kilojoule amaningi, ukuyidla ngamanani anconywayo kuzosiza ukubhekana nesifo sikashukela.

Yandisa ikhwalithi yesidoda

Okwabesilisa I-WalnutIzinzuzo ziyamangalisa. Idlanzana I-Walnut Kungenzeka ukuthuthukisa izinga lesidoda ngokusidla. Kuyasiza ukwandisa ikhono lokubhukuda lesidoda, ukwanda okuphawulekayo kobukhulu nokuma kwabo. Kuyaziwa futhi ukuthuthukisa isifiso socansi. 

Ivimbela i-Alzheimer's

Ngokocwaningo lwakamuva, I-Walnut i-Alzheimer futhi uvimbele ukuwohloka komqondo. I-WalnutIgcwele ama-antioxidants anganciphisa ukucindezeleka kwe-oxidative kumangqamuzana obuchopho futhi abhubhise ukungasebenzi kahle. 

Njalo ukudla ama-walnutszingabambezela izimpawu zalezi zifo ezibulalayo.

Inikeza amandla asheshayo

I-Walnut Iyinadi elinamandla amakhulu. 100 g ushukelaI-z iqukethe cishe ama-calories angu-654 wamandla, okungamandla aphezulu. Ngakho-ke, kuwumthombo obalulekile wamandla kubantwana abakhuthele kakhulu kwezemidlalo.

kuqinisa amathambo

I-WalnutIcebile kakhulu kumaminerali afana nensimbi, i-magnesium, i-potassium, i-calcium, i-phosphorus ne-zinc. 

Ngokunotha kwala maminerali, amathambo azothola ukwesekwa okuphezulu okuvela ku-calcium ne-magnesium, kuyilapho i-hemoglobin izohlala isesimweni esihle kakhulu ngenxa ye-iron mineral. 

Ikhulula ubuhlungu bemisipha

Abantu abaningi bakhala ngokuqaqamba kwamalunga ngemva kweminyaka ethile. I-WalnutIqukethe i-fiber, esiza ukwelapha i-osteoarthritis ngokunciphisa isisindo esiningi nokuvuvukala. 

Ukudla ama-walnuts esiswini esingenalutho njalo ekusenikusiza ukunciphisa ukukhuluphala futhi ngokungaqondile isifo samathambo Iba yikhambi labantu abane

kwehlisa umfutho wegazi

ukudla ama-walnuts Enye yezinzuzo zayo ezibaluleke kakhulu ukwehlisa umfutho wegazi ophakeme. I-WalnutIletha i-cholesterol enhle emzimbeni futhi yehlise amazinga e-cholesterol embi. 

Lokhu kubangela ukuvaleka kwezindonga zemithambo nokwandiswa kwephaseji. Izinga lokugeleza kwegazi libuyela kokujwayelekile okuvimbela ukuphazamiseka kwenhliziyo.

Yehlisa ubungozi beminye imidlavuza

I-WalnutIcebile kuma-antioxidants aziwa ukulwa namaseli omdlavuza. 

Iwumthombo ocebile wama-phytochemicals nama-polyphenols anezindawo zokulwa nokuvuvukala. Lawa ma-ejenti aziwa ngokuvimbela izinhlobo eziningi zomdlavuza.

Kungase kunciphise ukuvuvukala

Abantu abanezifo ezivuvukalayo njengesifuba somoya, i-arthritis kanye ne-eczema, ngenxa yokuba khona kwama-acids abalulekile. ukudla ama-walnutsizinzuzo ezivela.

I-Walnutingalwa nokuvuvukala futhi inciphise ingozi yesifo senhliziyo. I-WalnutAma-polyphenols angaphakathi angasiza ukulwa nokuvuvukala.

Kuqinisa amasosha omzimba

I-WalnutIqukethe ama-antioxidants agcina amasosha akho omzimba enempilo futhi avimbele ukuqala kwezifo. 

Ama-Walnut anothile ngamavithamini namaminerali afana nethusi kanye ne-vitamin B6 engaqinisa ukuzivikela komzimba.

kuthuthukisa ukugaya

I-Walnut Inothile nge-fiber. I-fibre isiza uhlelo lokugaya ukudla lusebenze kahle. 

Ukudla ama-walnuts nsuku zonke kungasiza ekwehliseni izinkinga zokugaya ukudla futhi kugcine amathumbu esebenza kahle. 

Ingaphulukisa izifo zefungal

Ubufakazi be-anecdotal bubonisa ukuthi i-walnut emnyama ingasiza ekwelapheni izifo zefungal. 

Lezi zifo zidala uhla lwezimpawu ezingakhululeki, okuhlanganisa ukulunywa kanye nokunye ukungezwani komzimba nezinto ezithile. I-walnut emnyama ingase isebenze njengokwelashwa okuthile ngokumelene nezifo zesikhunta.

Nokho, ucwaningo olwengeziwe luyadingeka ngale ndaba.

Kungasiza ukukhipha ubuthi emzimbeni

Kunocwaningo olulinganiselwe kulokhu. Abanye I-WalnutIzimangalo zokuthi i-fiber ekuyo ingasiza ukuhlanza uhlelo. Ukudla nakho kungakhipha izimuncagazi eziyingozi.

I-Walnut Kungaba ukudla okulula okunempilo. Kodwa-ke, kufanele idliwe ngokulinganisela, njengoba ingabangela ukungezwani komzimba kwabanye abantu.

Izinzuzo Zamantongomane Kwabesifazane Abakhulelwe

Nsuku zonke ukudla ama-walnuts Kungaba yinzuzo enkulu kwabesifazane abakhulelwe. I-WalnutIqukethe amaqembu anempilo e-B-complex afana ne-folate, i-riboflavin, ne-thiamine. Lezi zithuthukisa impilo ngesikhathi sokukhulelwa.

I-WalnutI-folic acid iyadingeka ikakhulukazi kwabesifazane abakhulelwe kanye ne-fetus. I-Folic acid inezinto eziningi eziphilayo eziwusizo ezingasiza ngesikhathi sokukhulelwa.

Izinzuzo Zamantongomane Engqondo

I-Walnut, ukudla kwemvelo okulungele ubuchopho iyona engcono kakhulu. Ilayishwe uhlobo olugxilile lwe-DHA, uhlobo lwe-omega 3 fatty acid. 

I-WalnutKuzuzisa futhi ukuthuthukiswa kwengqondo ezinganeni nasezinsaneni kanye nakubantu abadala. Ukulahlekelwa kwengqondo kubambezeleka kubantu asebekhulile abadla ama-walnuts.

Izinzuzo zeWalnut for Skin

Ingabambezela ukuguga kwesikhumba

I-WalnutInenzuzo esikhumbeni njengoba igcwele amavithamini B. Lamavithamini akhulula ukucindezeleka futhi ngaleyo ndlela angasiza ekulawuleni isimo sengqondo. 

Amazinga aphansi okucindezeleka angathuthukisa impilo yesikhumba. Ukwenyuka kwamazinga okucindezeleka kungaholela ekuqalekeni kwangaphambili kwemibimbi nezinye izimpawu zokuguga.

I-WalnutKuhle Vitamin E (i-antioxidant yemvelo) ingasiza ukulwa nama-radicals mahhala abangelwa ukucindezeleka. Lokhu kuphinde kubambezele inqubo yokuguga.

Ingasiza ukuthambisa isikhumba

Ukusebenzisa amafutha e-walnut afudumele kungasiza ukukhulula isikhumba esomile. ubufakazi obungajwayelekile, amafutha we-walnutLokhu kusikisela ukuthi kungasiza ukugcina isikhumba simanzi. Ingondla isikhumba ngaphakathi.

Inganciphisa imibuthano emnyama

Ukusetshenziswa njalo kwamafutha e-walnut afudumele kungakhanyisa imibuthano emnyama. Amafutha angathambisa isikhumba. Iphinde ikhulule ukuvuvukala futhi iphumuze amehlo. Nokho, alukho ucwaningo oluqondile ngale ndaba.

Ingakhanyisa isikhumba

ubufakazi obungajwayelekile, I-WalnutIkhombisa ukuthi ingakhanyisa isikhumba. Ukuze wenze lokhu, ungazama imaski yobuso elandelayo: 

Indlela Yokwenza I-Walnut Face Mask?

– Faka ama-walnuts ama-4, amathisipuni amabili e-oats, isipuni sinye soju, ithisipuni elilodwa likakhilimu namaconsi ama-2 kawoyela we-olive esitsheni.

– Hlanganisa kahle ukwenza inhlama ebushelelezi.

– Yigcobe ebusweni bese uyiyeka yome ngokuphelele.

- Geza ubuso bakho ngamanzi afudumele ngenkathi uhlikihla ujikeleza.

Le mask yobuso isiza ukugcina isikhumba simanzi futhi ingabambezela izimpawu zokuguga.

Izinwele Izinzuzo Walnuts

Izinto ezinjengokungcola, indlela yokuphila esheshayo nemikhuba emibi yokudla zingalimaza izinwele. I-WalnutIyisakhi esibalulekile empilweni yezinwele.

Iqinisa izinwele

I-WalnutIwumthombo wama-fatty acids amahle. Lezi ziqinisa izimpande zezinwele. Ezifundweni zamagundane, labo abaphathwa ngamafutha e-walnut babonise ukuthuthuka kombala wezinwele nokuthungwa.

Ukuqothuka kwezinwele nakho kwehliswa ngamagundane. Kudingeka ucwaningo olwengeziwe ukuze kubonwe imiphumela efanayo kubantu.

Ingasiza ekwelapheni inkwethu

Amafutha e-Walnut asetshenziswa kakhulu ngenxa yezindawo zawo zokuthambisa. Ukugqugquzela amafutha ezinwele zemvelo kanye ukwelashwa kwe-dandruffyini engasiza. 

Izingcaphuno ze-Ethanol zamaqabunga e-walnut zibonise umsebenzi wokulwa nokuvuvukala. Amaqabunga angasetshenziswa futhi ukwelapha inkwethu.

Ikhuthaza impilo ye-scalp

Ukusetshenziswa njalo kwamafutha e-walnut kugcina isikhumba sekhanda simanzi. Lokhu kungasiza ekwelapheni inkwethu. 

Ubufakazi be-anecdotal bubonisa ukuthi amafutha e-walnut angase abe nezindawo zokulwa nesikhunta. Lokhu kungasiza futhi ukuvimbela izifo ezibangelwa umbandamu.

Ithuthukisa umbala wezinwele

Igobolondo le-Walnut lisebenza njenge-ejenti yombala yemvelo. Igcizelela izici zemvelo zezinwele. Amaprotheni abalulekile emafutheni we-walnut angasiza futhi ukuthuthukisa nokugcina umbala wezinwele.

Ingabe Ama-Walnut Akwenza Ubuthaka?

I-Walnut Nakuba kuwumthombo wokudla onekhalori ephezulu, kuyasiza ukwehlisa isisindo uma udliwe ngokusesilinganisweni ngenxa yamaprotheni kanye ne-fiber okuqukethwe okusiza ukwehlisa isisindo. 

Izazi eziningi zokudla ziyisebenzisa njalo ukuze zinciphise umuzwa wendlala. ukudla ama-walnuts incoma.

Imiphumela Emibi kanye Nokulimala Kwe-Walnut

Ingabangela ukungezwani komzimba

Ucwaningo luthi abantu abangezwani namantongomane (ikakhulukazi ama-walnuts) kufanele bagweme ama-walnuts amnyama.

Lokhu kungenxa yokungezwani komzimba okuhambisana nazo. Ukungezwani komzimba kungabangela ukucinana emphinjeni noma esifubeni, isifuba kanye nobunzima bokuphefumula.

I-Walnut kungabangela kokubili i-allergies eyinhloko neyesibili. I-allergies eyinhloko ihlanganisa ukudla okuqondile kwama-walnuts noma imikhiqizo yawo, okungaholela ku-anaphylaxis.

Ukungezwani komzimba okwesibili ngenxa ye-cross-reactivity I-WalnutIqukethe impova, ehlangana nesikhumba bese ibangela ukulunywa noma ukuvuvukala emlonyeni.

Kungase kwenyuse ingozi yomdlavuza wesikhumba

Abantu abaningi bafaka unamathisele omnyama we-walnut esikhumbeni sabo ukuze belaphe ukusikeka okuncane kanye ne-eczema. Nokho, i-walnut emnyama iqukethe i-juglone, isakhi samakhemikhali esinezici ezithile ezinobuthi. 

Nakuba i-juglone yaziwa ngezakhiwo zayo zokulwa nomdlavuza, imvelo yayo ye-pro-oxidant ingase futhi yandise ingozi yomdlavuza. 

Ingabangela izinguquko ku-DNA yeselula

Ngokocwaningo olwanyatheliswa kuyi-Journal of Toxicology and Applied Pharmacology, i-juglone kuma-walnuts amnyama ingase ibe nomthelela omubi kuma-fibroblasts (amaseli akhiqiza amaprotheni e-collagen). Ucwaningo lwenziwe kumagundane kuphela.

Inhlanganisela ingehlisa i-p53 (uhlobo lwephrotheni yesikhumba) futhi ilimaze i-DNA yeseli. Nokho, alukho ucwaningo olubambekayo ngale ndaba.

Kungabangela ukuntuleka kwe-iron

I-walnut emnyama iqukethe i-phytate. Lokhu kunomthelela onamandla emandleni omzimba okumunca insimbi. Ukudla ama-walnuts lapho izinga lensimbi liphansi kungabangela ukuntuleka kwensimbi.

Ingabangela ukulimala kwesibindi

I-overdose ye-walnut emnyama ingalimaza izinso. I-juglone ku-walnut idlala indima kulokhu.

Kwangathi uketshezi lomzimba lomile

I-walnut emnyama ingomisa uketshezi lomzimba olufana nolwelwesi lwamafinyila. Kungase futhi kubangele ukuphelelwa amanzi emzimbeni ngesikhathi sokugula.

Ingabangela ukuqubuka kwesikhumba

Uma isetshenziswe phezulu, i-walnut emnyama ingabangela ukuqubuka kwesikhumba. Amakhemikhali egobolondo le-walnut angacasula isikhumba futhi abangele i-dermatitis yokuxhumana (i-red rash).

Ingabangela izinkinga zokuzalwa

I-WalnutI-Phytates ingabangela ukuntuleka kwensimbi. Abesifazane abakhulelwe basengozini enkulu yokuntuleka kwe-iron. Amaminerali abaluleke kakhulu ekukhulelweni. Ukuntula kwayo kungabangela izinkinga.

Ukuntuleka kwe-iron ngesikhathi sokukhulelwa nakho kungabangela ukukhulelwa kwesisu, kodwa ucwaningo olwengeziwe luyadingeka ngalesi sihloko.

Ungawagcina Kanjani Ama-Walnuts?

I-WalnutUngayigcina esitsheni esingangeni moya endaweni eyomile, epholile ekude nelanga eliqondile. Ama-walnuts anamagobolondo aneshalofu impilo yezinyanga ezi-3 uma egcinwe ngale ndlela.

Uma igobolondo selisusiwe, ama-walnuts angagcinwa esiqandisini kuze kube yizinyanga eziyisithupha. I-WalnutUngayifriza ephaketheni elingangenisi futhi uyisebenzise unyaka ongu-1 ngaphandle kokulimala. 

I-Walnut ngokuvamile imunca ukunambitheka kokudla kalula nje. Uma ufaka esiqandisini noma uqandisa, gwema ukudla okufana no-anyanisi, iklabishi noma inhlanzi.

Mangaki Ama-Walnuts Adliwayo Ngosuku?

Ukudla ama-walnuts ayisikhombisa ngosukukuthathwa njengenani elilinganiselwe. Ukudla okuningi kungaholela ekuzuzeni isisindo ngakho-ke kuyadingeka ukunciphisa inombolo ku-5 kuya ku-7.

Ngenxa yalokho;

I-Walnutiqukethe amafutha anempilo yenhliziyo futhi inothile ngezinhlanganisela zezitshalo ezithile, njengama-antioxidants.

Ngaphezu kwalokho, ukusetshenziswa kwayo njalo kuthuthukisa impilo yobuchopho futhi kungase kusize ukuvimbela isifo senhliziyo nomdlavuza.