Izinzuzo, Ukulimala kanye Nevelu Yokudla Okunomsoco Kahazelnut

I-Fındık, UCorylus Wuhlobo lwenadi eliphuma esihlahleni. Itshalwa kakhulu eTurkey, e-Italy, eSpain naseMelika. 

I-FındıkNjengamanye amantongomane, inothile ngezakhi zomzimba futhi iphezulu ngamaprotheni, amafutha, amavithamini namaminerali. 

esihlokweni "Yini i-hazelnut ilungele", "mangaki ama-calories angama-hazelnuts", "ziyini izinzuzo zama-hazelnuts", "yimaphi amavithamini aku-hazelnuts", "yini ingozi yokudla ama-hazelnuts" kuzodingidwa izihloko.

Okuqukethwe Kwezakhamzimba kanye ne-Vitamin Value yeHazelnut

i-hazelnut Inephrofayili ebalulekile yokudla okunomsoco. Nakuba inama-kilojoule amaningi, iqukethe izakhamzimba namafutha anempilo.

28 amagremu noma mayelana 20 izingcezu I-carbohydrate, amaprotheni kanye nenani lekhalori le-hazelnut imi kanje:

Amakhalori: 176

Amafutha aphelele: 17 amagremu

Amaprotheni: 4,2 gram

Ama-carbohydrate: 4.7 g

I-fiber: 2,7 amagremu

I-Vitamin E: 21% we-RDI

I-Thiamine: i-12% ye-RDI

I-Magnesium: 12% we-RDI

Ithusi: 24% we-RDI

IManganese: 87% we-RDI

I-FındıkInenani elihle likavithamini B6, i-folate, i-phosphorus, i-potassium ne-zinc. Ngaphezu kwalokho, iwumthombo ocebile wamafutha e-mono kanye ne-polyunsaturated futhi i-oleic acid Iqukethe amanani amahle we-omega 6 kanye ne-omega 9 fatty acids njenge

Futhi, ukudla okungamagremu angama-28 kunikeza amagremu ayi-11.2 wefayibha yokudla, okuyi-11% ye-RDI. 

Nokho, ama-hazelnuts aphazamisa ukumuncwa kwamaminerali athile, njengensimbi ne-zinc. i-phytic acid Iqukethe.

Yiziphi Izinzuzo Zokudla Ama-hazelnuts?

Iqukethe amazinga aphezulu ama-antioxidants

I-Fındık inikeza inani elikhulu lama-antioxidants. Ama-Antioxidants avikela umzimba ekucindezelekeni kwe-oxidative. 

Ukucindezeleka kwe-oxidative kungalimaza ukwakheka kwamangqamuzana futhi kukhuthaze ukuguga, umdlavuza nesifo senhliziyo.

I-FındıkAma-antioxidants amaningi kakhulu aziwa ngokuthi ama-phenolic compounds. Kuye kwafakazelwa ukuthi basiza ukwehlisa i-cholesterol yegazi nokuvuvukala. Zibuye zibe yinzuzo empilweni yenhliziyo kanye nokuvikela emdlavuzeni.

Ocwaningweni lwamasonto ayi-8, ukudla amantongomane nokungadli uma kuqhathaniswa, nuts Ukudla kuye kwabikwa ukunciphisa kakhulu izinga lokucindezeleka okwenziwe nge-oxidative.

Kunempilo enhliziyweni

I-Fındık Ukudla kuthiwa kuvikela inhliziyo. I-FındıkIqukethe ukugcwala okuphezulu kwama-antioxidants namafutha anempilo, ingakhuphula amandla e-antioxidant futhi yehlise amazinga e-cholesterol egazini.

Ucwaningo lwenyanga eyodwa, i-18-20% yokusetshenziswa kwansuku zonke kwe-cholesterol nutsUbone abantu abangama-21 abanamazinga aphezulu e-cholesterol abadla okusanhlamvu. Imiphumela yabonisa ukuthi i-cholesterol, i-triglyceride kanye namazinga e-cholesterol e-LDL amabi ancishisiwe.

Abahlanganyeli babone ukuthuthuka kwezimpawu zempilo ye-arterial kanye nokuvuvukala egazini labo. 

Futhi, ukubuyekezwa kwezifundo eziyisishiyagalolunye ezingaphezu kuka-400, kuyilapho i-cholesterol enhle ye-HDL kanye ne-triglycerides ingashintshile, nuts Labo ababeyidla babona ukuncipha kwe-LDL embi kanye namazinga e-cholesterol ephelele.

Ezinye izifundo zibonise imiphumela efanayo empilweni yenhliziyo; imiphumela, amazinga aphansi amafutha egazini futhi anda Vitamin E khombisa amazinga.

Ayrıca, nutsOkuqukethwe okuphezulu kwama-fatty acids, i-fibre yokudla, ama-antioxidants, i-potassium, ne-magnesium etholakala emifino kungenza umfutho wegazi ube ojwayelekile.

Ngokuvamile, 29 kuya 69 amagremu ngosuku ukudla amantongomane, imingcele yezempilo yenhliziyo ethuthukisiwe.

Yehlisa ingozi yomdlavuza

I-FındıkUkugxila okuphezulu kwama-antioxidant compounds, amavithamini namaminerali kuwo kubanika izakhiwo zabo zokulwa nomdlavuza.

I-Walnut ve ama-pistachios phakathi kwamanye amantongomane njenge nutsinezinga eliphezulu kakhulu lesigaba sama-antioxidant esaziwa ngokuthi yi-proanthocyanidins.

Olunye ucwaningo lwamashubhu okuhlola nezilwane lubonise ukuthi ama-proanthocyanidin angasiza ekuvimbeleni nasekwelapheni ezinye izinhlobo zomdlavuza.

Kucatshangwa ukuthi zivikela ekucindezelekeni kwe-oxidative kanye nezakhiwo zokulawula ama-enzyme.

Ngaphezu kwalokho, nuts Inothe ngovithamini E, enye i-antioxidant enamandla ehlinzeka ngokuvikeleka okungenzeka ekulimaleni kwamangqamuzana okubangela noma okuthuthukisa umdlavuza.

Izifundo eziningi zamashubhu okuhlola i-nut extractyabonisa ukuthi ingase ibe usizo kumdlavuza womlomo wesibeletho, wesibindi, webele nowokhololo.

i-hazelnut Kudingeka ucwaningo olwengeziwe kubantu, njengoba ucwaningo oluningi oluphenya izinzuzo zawo ngokumelene nokukhula komdlavuza lwenziwe kumashubhu okuhlola nasezilwaneni.

Yehlisa ukuvuvukala

I-Fındıkaxhunyaniswe nezimpawu ezinciphisa ukuvuvukala, ngenxa yokugxila okuphezulu kwamafutha anempilo. 

Olunye ucwaningo lwabheka ukuthi ama-hazelnuts athinta kanjani izimpawu zokuvuvukala, njengeprotheyini ye-C-reactive ezwela kakhulu, kubantu abangu-21 abanamazinga aphezulu e-cholesterol.

Ababambiqhaza bathole ukuncipha okuphawulekayo kokuvuvukala emavikini amane ngemuva kokudla, lapho ama-hazelnuts abalelwa ku-18-20% wesamba sabo se-caloric esiphelele.

Ngaphezu kwalokho, amagremu angu-12 nsuku zonke amasonto angu-60 ukudla amantongomaneyasiza ukunciphisa izimpawu zokuvuvukala kubantu abakhuluphele ngokweqile nabakhuluphele.

Isiza ukulinganisa ushukela wegazi

Amantongomane afana nama-alimondi nama-walnuts kubikwa ukuthi asiza ukwehlisa ushukela wegazi. 

Nakuba kungekuningi, i-hazelnut Ucwaningo luyenziwa ngomphumela walo emazingeni kashukela egazini.

Kolunye ucwaningo, i-hazelnutUmthelela wokuzila ukudla kwamazinga kashukela egazini kubantu abangama-48 abanesifo sikashukela waphenywa. cishe ingxenye i-hazelnut kudliwe njengokudla okulula kuyilapho abanye besebenza njengeqembu elilawulayo.

Ngemva kwamasonto ayisishiyagalombili, nuts Kwakungekho ukwehla okuphawulekayo ekuzileni kwamazinga kashukela egazini eqenjini.

Nokho, olunye ucwaningo lwanikeza abantu abangu-50 abane-metabolic syndrome inhlanganisela yamagremu angu-30 amantongomane axubile - amagremu angu-15 amantongomane, amagremu angu-7.5 ama-alimondi, namagremu angu-7.5 amantongomane. Ngemuva kwamaviki ayi-12, imiphumela yakhombisa ukwehla okukhulu kwezinga le-insulin yokuzila ukudla.

Ngaphezu kwalokho, nuts Kuyaziwa ukuthi i-oleic acid, i-fatty acid eyinhloko, inemiphumela enenzuzo ekuzweleni kwe-insulin. 

Ucwaningo lwezinyanga ezimbili lwathola ukuthi ukudla okucebile nge-oleic acid kwehlisa kakhulu ushukela wegazi ozila ukudla kanye namazinga e-insulin kubantu abayi-2 abanesifo sikashukela sohlobo 11.

Izinzuzo zama-hazelnuts ebuchosheni

I-Fındıkkufanele kubonakale njengento enamandla eqinisa ubuchopho. Igcwele izakhi ezingathuthukisa ubuchopho nokusebenza kwengqondo futhi zisize ukuvimbela izifo eziwohlokayo kamuva ekuphileni. 

Ngenxa yamazinga aphezulu kavithamini E, i-manganese, i-thiamine, i-folate kanye namafutha acid, ibambezela ukwehla komqondo futhi inendima ebalulekile ekuvimbeleni nasekwelapheni izifo zengqondo njenge-Alzheimer's, dementia kanye ne-Parkinson.

I-Thiamine ivame ukubizwa ngokuthi "ivithamini yenzwa" futhi idlala indima ekusebenzeni kwezinzwa kuwo wonke umzimba, idlala indima ebalulekile ekusebenzeni kwengqondo.

Yingakho ukushoda kwe-thiamine kungalimaza ubuchopho. Amafutha aphezulu kanye namazinga amaprotheni asiza isimiso sezinzwa ukulwa nokudangala.

Isiza ukuqinisa imisipha

I-FındıkI-Magnesium, ekhona esikhumbeni, idlala indima ebalulekile ekuqinisekiseni ukuthi izinga le-calcium liya futhi liphuma emangqamuzaneni omzimba ngendlela enempilo. Ngale ndlela, kusiza imisipha ukuba ifinyeze, ivimbele ukwelula ngokweqile. 

Lokhu kunciphisa ukungezwani kwemisipha futhi kuvimbela ukukhathala kwemisipha, i-spasm, ama-cramps nobuhlungu. Ucwaningo lubonisa ukuthi umthamo omuhle we-magnesium ungasiza ngempela ukuqinisa imisipha.

Ilungele ukuqunjelwa

Njengomthombo ocebile we-fiber nutsigcina ukunyakaza kwamathumbu. Ibopha nendle, iyixege futhi ngaleyo ndlela ivimbele ukuqunjelwa.

Kuwusizo empilweni yamalunga namathambo

Kanye ne-calcium, i-magnesium ibalulekile empilweni yamathambo namalunga. I-magnesium eyengeziwe egcinwe emathanjeni iyasiza lapho kuba nokushoda kungazelelwe kule mineral. 

futhi nutsamaminerali abalulekile ekukhuleni kwamathambo namandla manganese Iqukethe. 

Ithuthukisa impilo yesimiso sezinzwa

I-Vitamin B6 iyivithamini edingekayo ekusebenzeni kahle kwama-amino acid. Ama-amino acid adlala indima yokulawula ekugcineni impilo yesimiso sezinzwa. 

Kuyaziwa ukuthi ukushoda kwevithamini B6 kuvimbela ukwakheka kwe-myelin [i-nerve insulating sheath ebhekele ukusebenza kahle kanye nesivinini somfutho kagesi], okudingekayo ukuze kusebenze kahle uhlelo lwezinzwa.

I-Vitamin B6 nayo ibalulekile ekukhiqizeni okufanele kwama-neurotransmitters ahlukahlukene, okuhlanganisa i-epinephrine, i-melatonin, ne-serotonin.

Isekela ukungatheleleki

I-FındıkIqukethe izakhi ezihlukahlukene, kuhlanganise namaminerali afana ne-calcium, i-potassium, i-manganese, ne-magnesium. Zonke lezi zakhi ziyadingeka ukuze kugcinwe ukugeleza kwegazi okungavinjelwe kuwo wonke umzimba.

Lapho igazi ligeleza ngaphandle kokuvinjelwa emzimbeni, ukuzivikela komzimba kuyathuthukiswa. Lokhu, futhi, kuvimbela izimo zempilo ezihlukahlukene ezingathandeki.

Ivimbela ukucindezeleka nokucindezeleka

I-Fındıkiqukethe inani elihle le-alpha-linolenic acid kanye ne-omega 3 fatty acids. Kanye namavithamini B, lezi zakhi zidlala indima ephumelelayo ekuvimbeleni nasekunciphiseni izimo ezihlukahlukene ezingokwengqondo, okuhlanganisa ukukhathazeka, ukucindezeleka, ukucindezeleka ngisho nesifo schizophrenia. 

Lezi zakhi ziphinde ziqinise inkumbulo futhi zidlale indima ebalulekile ekuhlanganiseni kwama-neurotransmitters njenge-serotonin. 

Iwusizo ezinhlungwini zokuya esikhathini

I-FındıkInothile nge-magnesium, i-vitamin E, i-calcium nezinye izakhi. Lezi zakhi zaziwa ngokuba nomthelela omuhle ekudambiseni amajaqamba.

Izinzuzo zama-hazelnuts Ngesikhathi Sokukhulelwa

Ukudla okufanele ngesikhathi sokukhulelwa kubalulekile ukugcina impilo kamama nengane. I-FındıkIqukethe izakhi eziningana, kuhlanganise ne-iron ne-calcium, ezibalulekile ekukhulelweni okuhle. 

Izinzuzo Hazelnut for Skin

Isiza ukubambezela ukuguga

Inkomishi yama-hazelnuts ihlangabezana cishe nama-86% wesidingo sansuku zonke sikavithamini E. Futhi iqukethe ama-antioxidants amabili anamandla, uvithamini A no-vitamin C.

Umphumela we-synergistic walawa mavithamini uvimbela ukwakheka kwemigqa emihle kanye nemibimbi esikhumbeni, ukubambezeleka kokuqala kwezibonakaliso zokuguga.

Igcina isikhumba simanzi

i-hazelnut Okuqukethwe kwe-Vitamin E kusiza ukuthambisa isikhumba. Ithambisa isikhumba futhi sigcine sibushelelezi. 

Ivikela isikhumba emisebeni ye-UV eyingozi

Amafutha e-hazelnut angasetshenziswa esikhumbeni. Lokhu kuzosebenza njengesivikelo selanga semvelo esivikela emiphumeleni elimazayo yemisebe ye-UV enamandla.

Xuba amaconsi ambalwa kasesame, ukwatapheya, amafutha e-walnut kanye ne-hazelnut bese usebenzisa le ngxube esikhumbeni sakho nsuku zonke ukuze uvikeleke kwi-UV.

Igcina isikhumba sinempilo futhi sisisha

egcwele ama-antioxidants nutsidlala indima ebalulekile ekwenzeni isikhumba sibukeke sinempilo. Ama-Antioxidants alwa nama-radicals mahhala angalimaza isikhumba. Iphinde ivikele isikhumba emdlavuzeni wesikhumba odalwa imisebe ye-UVA/UVB. 

Kanye nama-antioxidants, ama-flavonoid ashukumisa ukuvuselelwa kwamangqamuzana esikhumba. Lokhu kuzohlinzeka isikhumba esibukeka sinempilo futhi sincane ngokukhipha amaseli afile.

Izinzuzo zezinwele zeHazelnut

Inweba impilo yezinwele ezinemibala

I-FındıkIsetshenziswa njengengxenye yemvelo yama-agent ahlukahlukene ombala. Ama-hazelnuts awanikezi kuphela izinwele umbala obomvu othandekayo, kodwa futhi enza umbala uhlale isikhathi eside.

Iqinisa izinwele

Amafutha we-hazelnut Ingasetshenziswa enkambweni yokunakekelwa kwezinwele zansuku zonke. Gcoba kancane esikhumbeni nasezinweleni bese uhlikihla imizuzu embalwa.

Yishiye ubusuku bonke bese uyigeza ngakusasa. Sebenzisa i-shampoo encane. Lokhu kuzosiza ukuqinisa izinwele ezivela ezimpandeni.

Ingabe Ama-Hazelnut Akwenza Ubuthaka?

I-Fındık Kungukudla okusebenzayo ekwehliseni isisindo njengoba kusiza ukusheshisa imetabolism. I-thiamine equkethe isiza ekuguquleni ama-carbohydrate abe ushukela, umthombo wamandla osetshenziswa umzimba ukuze usebenze.

I-Thiamine iphinde ibe nendima ekukhiqizeni amangqamuzana egazi abomvu amasha, abalulekile ekugcineni amandla.

i-hazelnut Amaprotheni, i-fiber kanye nokuqukethwe kwamafutha aphezulu kunikeza ukusutha, okuvimbela ukudla ngokweqile futhi kukugcina ugcwele isikhathi eside. Lezi yizici ezidlala indima ebalulekile ekunciphiseni isisindo.

Yiziphi Izingozi Zokudla Ama-hazelnuts Amaningi Kakhulu?

I-Fındık Ukudla okunempilo futhi abantu abaningi bangakudla ngokuphepha. Nokho, kungase kubangele ukusabela okungathandeki kwabanye abantu, ku-hazelnut ukungezwani komzimba kungenzeka.

I-Hazelnut Allergy

Ukungezwani ne-hazelnut kungabangela ukusabela okubi, ngezinye izikhathi okusongela ukuphila. Abantu abangezwani namanye amantongomane afana namantongomane aseBrazil, macadamia, ukungezwani komzimba namantongomaneyini ethambekele kakhudlwana.

I-FındıkUkudla okuphezulu. Ubani ongakuthandi lokhu kudla okuphambili?