8 Hutano Bhenefiti yeNuts

Zvemukati

• Chii chinonzi Nuts?
• 1. Chitubu Chikuru cheZvizhinji zvinovaka muviri
• 2. Yakazara neAntioxidants
• 3. May Kubatsira Kurasikirwa Nehuremu
• 4. May Dzikisa Cholesterol uye Triglycerides
• 5. Inobatsira Rudzi rwechipiri Chirwere cheshuga uye Metabolic Syndrome
• 6. Dai Kuderedza Kuzvimba
• 7. Yakakwira muKubatsira Fiber
• 8.May Kuderedza Njodzi Yako Yekurwara Kwemwoyo neStroke
• Inonaka, Inochinjika, uye Inowanikwa Kwakawanda
• Icho Chinokosha

Nutsu chikafu chakakurumbira.

Izvo zvinonaka, zviri nyore, uye zvinogona kunakirwa pamhando dzese dzekudya - kubva ku keto kusvika ku vegan.

Kunyangwe kuve nemafuta akawandisa, vane huwandu hunoshamisa hwehutano uye huremu mabhenefiti.

Heano epamusoro 8 ehutano mabhenefiti ekudya nzungu.

Chii chinonzi Nuts?

Nzungu mbeu dzembeu dzinoshandiswa zvakanyanya mukubika kana kudyiwa dzoga sechikafu. Iwo akakwirira mumafuta uye macalorie.

Iwo ane rakaomarara, risingadyike goko rekunze iro rinowanzoda kutsemurwa kuvhurika kuti ribudise kernel mukati.

Neraki, iwe unogona kutenga nzungu zhinji kubva kuchitoro yatove neshelled uye yakagadzirira kudya.

Heano mamwe emiti dzinonyanya kudyiwa:

• Maamondi
• Brazil nzungu
• Cashews
• Hazelnuts
• Nzungu dzeMacadamia
• MaPecans
• Pine nzungu
• Pistachios
• Walnuts

Kunyangwe nzungu dziri hunyanzvi hwembesa semapisi nebhinzi, dzinowanzo sheedzerwa nzungu nekuda kwehunhu hwadzo hwakafanana hwekudya.

Pfupiso Nutswe dzinodyiwa, dzakakora-mbeu mbeu tsanga dzakapoteredzwa nehombodo yakaoma. Vanonyanya kudyiwa sechikafu chekudya kana kushandiswa pakubika.

1. Chitubu Chikuru cheZvizhinji zvinovaka muviri

Nutsu zvine utano zvakanyanya. Rimwe ounce (28 gramu) yemiti yakasanganiswa ine (1):

• Makorori: 173
• Mapuroteni: 5 magiramu
• Mafuta: 16 magiramu, kusanganisira 9 magiramu emafuta monounsaturated
• Carbs: 6 magiramu
• Fiber: 3 magiramu
• Vhitamini E: 12% yeiyo RDI
• Magnesium: 16% yeiyo RDI
• Phosphorus: 13% yeiyo RDI
• Mhangura: 23% yeiyo RDI
• Manganese: 26% yeiyo RDI
• Selenium: 56% yeiyo RDI

Dzimwe nzungu dzakakwirira mune zvimwe zvinovaka muviri kupfuura dzimwe. Semuenzaniso, imwe chete yeBrazil nati inopa inopfuura zana muzana yeReferensi Yemazuva Intake (RDI) yeselenium (2).

Iyo carb yemukati yenzungu inosiyana zvakanyanya. Hazelnuts, nzungu dzemacadamia, uye nzungu dzeBrazil dzine mashoma pane magiramu maviri emakarobhati anodyiwa pese paunenge uchishumira, nepo makwati aine dzinosvika gumi nesere dzinodyiwa.

Izvo zvataurwa, nzungu kazhinji chikafu chakanakisa chekudya pane yakaderera-carb chikafu.

Pfupiso Nzungu dzakazara mumafuta, dzakaderera muma carbs, uye sosi yakanaka yezvakawanda zvinovaka muviri, zvinosanganisira vhitamini E, magnesium, uye selenium.

2. Yakazara neAntioxidants

Nuts ane masimba ekudzivirira antioxidant.

Antioxidants, kusanganisira iyo polyphenols mumanzungu, inogona kurwisa kushushikana nekusanganisa radicals yemahara - mamorekuru asina kugadzikana anogona kukonzera kukuvara kwemasero uye kuwedzera njodzi yezvirwere ().

Chimwe chidzidzo chakawana kuti walnuts ane hukuru hukuru hwekurwisa mahara radicals pane hove ().

Kutsvagurudza kunoratidza kuti ma antioxidants ari mu walnuts nema maarumondi anogona kuchengetedza mafuta akaomesesa mumasero ako kubva mukukuvadzwa neiyo oxidation (,,).

Mune kumwe kuongorora mu13 vanhu, kudya walnuts kana maamondi zvakawedzera polyphenol mazinga uye zvakanyanya kudzora kukuvara kweiyo oxidative, zvichienzaniswa neyekudya kudya ().

Chimwe chidzidzo chakawana kuti maawa maviri nemasere mushure mekupedza ese pecans, vatori vechikamu vakasangana ne26-33% kudonha mumatunhu avo eiyo yakasanganiswa "yakaipa" LDL cholesterol - yakakosha njodzi yechirwere chemwoyo ().

Nekudaro, zvidzidzo muvanhu vakura uye vanhu vane metabolic syndrome vakawana kuti walnuts uye cashews haina kukanganisa kukuru antioxidant kugona, asi mamwe mamaki akavandudzwa (,).

Pfupiso Nutsu ine antioxidants inozivikanwa se polyphenols, iyo inogona kuchengetedza maseru ako uye "yakaipa" LDL cholesterol kubva kukuvara kunokonzerwa nemahara radicals.

3. May Kubatsira Kurasikirwa Nehuremu

Kunyangwe ivo vanoonekwa seakakwira-koriori chikafu, tsvagiridzo inoratidza kuti nzungu dzinogona kukubatsira iwe kurasikirwa uremu.

Imwe ongororo hombe yekuongorora zvinoitika pakudya kweMediterranean yakawana kuti vanhu vakapihwa kudya nzungu vakarasikirwa neavhareji yemasendimita mashanu kubva muchiuno chavo - zvakanyanya kudarika avo vakapiwa mafuta omuorivhi ().

Maamondi akagara achiratidzwa kukurudzira kuonda pane kuwedzera huremu muzvidzidzo zvinodzorwa. Kumwe kutsvagurudza kunoratidza kuti pistachios inobatsira kurasikirwa nekurema zvakare (,,).

Mune kumwe kuongorora mune vakadzi vakafutisa, avo vanodya maarumondi vakarasikirwa zvakapetwa katatu zvakapetwa huremu uye vakasangana nekudzikira kwakanyanya mukukura kwechiuno zvichienzaniswa neboka rinodzora ().

Zvakare, kunyangwe nzungu dzakakwira zvakanyanya mumacalorie, tsvagiridzo inoratidza kuti muviri wako haupinze ese, sechikamu chemafuta chinogara chakabatwa mukati memadziro emucheka weiyo mukati mekugaya (,,).

Semuenzaniso, nepo zvinovaka muviri pachinhu chemaarumondi zvingaratidza kuti 1-ounce (28-gramu) iri kushanda ine 160-170 macalorie, muviri wako unongotora dzinosvika gumi nemaviri emakumi macalorie ().

Saizvozvowo, zvidzidzo zvenguva pfupi zvakawana kuti muviri wako unotora nezve 21% uye 5% mashoma macalorie kubva kuma walnuts uye pistachios, zvichiteerana, kupfuura zvazvakange zvataurwa kare (,).

Pfupiso Nuts dzakaratidzirwa kusimudzira kuonda pane kupa muhomwe kuwedzera. Ongororo dzinoverengeka dzinoratidza kuti muviri wako hautore ese macalorie mumanzungu.

4. May Dzikisa Cholesterol uye Triglycerides

Nuts zvine zvinokatyamadza mhedzisiro pane cholesterol uye triglyceride mazinga.

Pistachios yakaratidzirwa kudzikisa triglycerides muvanhu vakafuta uye avo vane chirwere cheshuga.

Mune imwe-gumi nevhiki kudzidza muvanhu vakafutisa, avo vanodya pistachios vaive ne triglyceride mazinga angangoita 33% akaderera pane muboka rinodzora (,).

Iyo cholesterol-yekudzikisa simba yenzungu inogona kunge iri nekuda kweiyo yavo yepamusoro yezvinyorwa zvemonounsaturated uye polyunsaturated fatty acids.

Maarumondi nemahazeluts zvinoita kunge anomutsa cholesterol "yakanaka" yeHDL ichideredza yakazara uye "yakaipa" LDL cholesterol. Imwe ongororo yakawana kuti ivhu, rakachekwa, kana hazelnuts akazara aive nezvakanaka zvinobatsira pamazinga echolesterol (,,,).

Kumwe kuongorora mumadzimai ane metabolic syndrome kwakacherekedza kuti kudya 1-ounce (30-gramu) musanganiswa wemalnuts, nzungu, uye nzungu dzepaini pazuva kwemavhiki matanhatu zvakadzikisa zvakanyanya marudzi ese echolesterol - kunze kwekuti "yakanaka" HDL (,).

Ongororo dzinoverengeka dzinoratidza kuti macadamia nzungu dzakadzika cholesterol mumazinga zvakare. Mune kumwe kuyedza, kudya zvine mwero-mafuta kusanganisira macadamia nzungu kwakaderedza cholesterol zvakanyanya sekudya kwemafuta mashoma (,,,).

Pfupiso Nuts dzinogona kubatsira kudzikisa yakazara uye "yakaipa" LDL cholesterol uye triglycerides apo ichisimudzira mazinga e "akanaka" HDL cholesterol.

5. Inobatsira Rudzi rwechipiri Chirwere cheshuga uye Metabolic Syndrome

Type 2 chirwere cheshuga chirwere chakajairika chinobata mazana emamiriyoni evanhu pasi rese.

Metabolic syndrome inoreva boka rezviitiko zvine njodzi izvo zvinogona kuwedzera njodzi yako yechirwere chemwoyo, sitiroko, uye mhando 2 chirwere cheshuga.

Naizvozvo, Type 2 chirwere cheshuga uye metabolic syndrome zvakabatana kwazvo.

Sezvineiwo, nzungu dzinogona kuve chimwe chezvakanakisa chikafu kune vanhu vane metabolic syndrome uye mhando 2 chirwere cheshuga.

Kutanga kubva, ivo vakaderera muma carbs uye havasimudze huwandu hweshuga yeropa zvakanyanya. Nekudaro, kutsiva nzungu kweakakwira-carb chikafu kunofanirwa kutungamira kudzikisa mashuga eropa.

Zvidzidzo zvinoratidza kuti kudya nzungu kunogona zvakare kudzikisira kusagadzikana kweiyo oxidative, BP, uye zvimwe zvinomaka hutano muvanhu vane chirwere cheshuga uye metabolic syndrome (,,,,).

Muchidzidzo chegumi nemaviri-chakadzorwa, vanhu vane metabolic syndrome vaidya pasi pe1 ounce (25 gramu) epistachios kaviri pazuva vakaona kuderera kwe9% mukutsanya shuga yeropa, paavhareji ().

Uyezve, zvichienzaniswa neboka rinodzora, iro boka repistachio rakadzikira zvakanyanya muropa uye C-inoshanda mapuroteni (CRP), mucherechedzo wekuzvimba wakabatana nechirwere chemwoyo.

Nekudaro, humbowo hwakasanganiswa uye kwete zvese zvidzidzo zvinocherekedza kubatsirwa nekudya nzungu mune vanhu vane metabolic syndrome ().

Pfupiso Ongororo dzinoverengeka dzakaratidza kuti shuga yeropa, kuwedzerwa kweropa, uye mamwe mamaki ehutano anovandudza apo vanhu vane chirwere cheshuga cheshuga uye metabolic syndrome inosanganisira nzungu mukudya kwavo.

6. Dai Kuderedza Kuzvimba

Nutsu zvine simba rinodzivirira kuzvimba.

Kuzvimba inzira yemuviri wako yekuzvidzivirira kubva mukukuvara, mabhakitiriya, uye zvimwe zvinogona kukuvadza utachiona.

Zvisinei, kusagadzikana, kwenguva refu-kuzvimba kunogona kukonzera kukuvara kune nhengo uye kuwedzera chirwere chirwere. Tsvagiridzo inoratidza kuti kudya nzungu kunogona kudzora kuzvimba uye kukurudzira kukwegura kune hutano ().

Mune ongororo yezvekudya kweMediterranean, vanhu vane chikafu chakawedzeredzwa nenzungu vakasangana ne35% uye 90% kudzikira muzviratidzo zveC-reactive protein (CRP) uye interleukin 6 (IL-6), zvichiteerana ().

Saizvozvowo, mamwe marimu - anosanganisira pistachios, marimu eBrazil, walnuts, uye maamondi - akawanikwa achirwisa kuzvimba muvanhu vane hutano uye avo vane mamiriro akakomba seshuga uye chirwere cheitsvo (,,,,,,).

Asi, kumwe kuongorora pamusoro pekushandisa maarimondi mune vanhu vakuru vane hutano kwakacherekedza musiyano mudiki pakati pemaamondi uye mapoka ekudzora - kunyangwe mashoma mamaki ekupwanya akaderera kune avo vanodya maamondi ().

Pfupiso Kutsvagisa kunoratidza kuti nzungu dzinogona kudzora kuzvimba, kunyanya kune vanhu vane chirwere cheshuga, hosha yeitsvo, uye mamwe mamiriro ehutano hwakakomba.

7. Yakakwira muKubatsira Fiber

Fiber inopa zvikomborero zvakawanda zvehutano.

Nepo muviri wako usingakwanise kugaya faibha, mabhakitiriya anogara mukoloni yako anogona.

Mhando zhinji dzefibre dzinoshanda se prebiotic kana chikafu chemuviri wako une hutano hutachiona.

Uturu hwako hutumbu hunobva hwavirisa iyo fiber uye yoishandura ikaita inobatsira pfupi-cheni mafuta acids (SCFAs).

Aya maSCA ane mabhenefiti ane simba, anosanganisira kuvandudza hutano hwematumbo uye kudzikisa njodzi yako yeshuga uye kufutisa (,,).

Uyezve, faibha inokubatsira kuti unzwe uzere uye inoderedza huwandu hwekoriori hwaunotora kubva pakudya. Imwe ongororo inoratidza kuti kuwedzera fiber kudya kubva pa18 kusvika ku36 gramu zuva nezuva kunogona kukonzera kusvika ku130 mashoma macalorie akapinza (,).

Heano manzwi ane epamusoro fiber zvemukati pa1-ounce (28-gramu) anoshanda:

• Maamondi: 3.5 magiramu
• Pistachios: 2.9 magiramu
• Hazelnuts: 2.9 magiramu
• Pecans: 2.9 magiramu
• Nzungu: 2.6 magiramu
• Macadamias: 2.4 magiramu
• Miti yeBrazil: 2.1 magiramu

Pfupiso Mazhinji nzungu akakwirira mufibre, ayo anogona kudzikisira hutachiona hwechirwere, kubatsira kuramba uchizara, kudzikisa kunwa kwekoriori, uye nekuvandudza hutano hwemuviri.

8.May Kuderedza Njodzi Yako Yekurwara Kwemwoyo neStroke

Nutswe zvakanyanya kunakira moyo wako.

Ongororo dzinoverengeka dzinoratidza kuti nzungu dzinobatsira kudzika kwechirwere chemoyo uye sitiroko njodzi nekuda kwekubatsira kwavo kwecholesterol, "yakaipa" LDL size size, tsinga basa, uye kuzvimba (,,,,,,,,).

Zvidzidzo zvakawana kuti zvidiki, gobvu zveLDL zvidimbu zvinogona kuwedzera njodzi yehosha yemwoyo kupfuura yakakura LDL zvidimbu (,).

Sezvineiwo, kumwe kuongorora kwakaitwa pakudya kweMediterranean kwakaratidza kuti vanhu vaidya nzungu vaive nekuderera kwakanyanya muzvikamu zvidiki zveLDL uye kuwedzera kwezvikamu zvakakura zveLDL, pamwe ne "yakanaka" HDL cholesterol mwero ().

Mune kumwe kuongorora, vanhu vane zvakajairika kana zvakakora cholesterol vaiwanzopihwa kunwa mafuta eorivhi kana nzungu nekudya kwakakora-mafuta.

Vanhu vari muboka renati vaive neari nani arteri mashandiro uye kudzikira kwekutsanya triglycerides kupfuura iro remafuta emuorivhi - zvisinei yavo yekutanga cholesterol mazinga ().

Pfupiso Nuts dzinogona kudzikisa zvakanyanya njodzi yako yekurwadziwa kwemoyo uye sitiroko. Kudya nzungu kunowedzera "yakaipa" LDL saizi, inokwidza "yakanaka" HDL cholesterol, inovandudza tsinga basa, uye ine zvimwe zvakasiyana mabhenefiti.

Inonaka, Inochinjika, uye Inowanikwa Kwakawanda

Nutswe dzinogona kunakirwa zvakakwana, semabutter nut, kana kutemwa uye kumwayiwa pachikafu.

Iwo anowanikwa zvakanyanya muzvitoro zvekutengesa uye online uye anouya mune dzakasiyana siyana sarudzo, kusanganisira munyu, unsalted, yakarungwa, pachena, mbishi, kana yakakangwa.

Kazhinji, zvine hutano kudya nzungu dzakasvibira kana kuisvira muhovhoni pane tembiricha iri pasi pe350 ° F (175 ° C). Nzungu dzakaomeswa-dzakaomeswa ndiyo inotevera-sarudzo, asi edza kudzivirira nzungu dzakakangwa mumiriwo nembeu dzemafuta.

Nuts dzinogona kuchengetwa patembiricha yemukati, izvo zvinoita kuti zvive zvakanaka kune-pa-kuenda-tudyo nekufamba. Zvisinei, kana iwe uchizozvichengeta kwenguva yakareba, firiji kana firiji ichaita kuti iwedzere kutsva.

Pfupiso Nutswe dzinogona kunakirwa dzakazara, semabutter nut, kana kuchekwa pakudya. Ivo vane hutano hwakasvibirira kana mbichana. Zvichengetedze pane tembiricha yemukati kana kuzviisa mufiriji kana mufiriji kuti zvirambe zvichitsvaira kwenguva yakareba.

Icho Chinokosha

Kudya nzungu nguva dzose kunogona kusimudzira hutano hwako munzira dzakawanda, sekuderedza chirwere cheshuga uye chirwere chemwoyo, pamwe necholesterol uye triglyceride mazinga.

Izvi zvinovaka muviri zvine fiber zvakanyanya zvinogona kubatsira kurasikirwa nekurema - kunyangwe iine huwandu hwekoriori yakawanda.

Chero bedzi iwe uchidya iwo zvine mwero, nzungu dzinogadzira kuwedzera kunonaka kune chikafu chine hutano, chakaringana.