Iyo yepamusoro 9 Nuts Kudya kweNani Hutano

Zvemukati

• Hutano Makomborero Eating Nuts
• 1. Maamondi
• 2. Pistachio
• 3. Walnuts
• Hutano Kudya Kwemangwanani Pfungwa: Walnut Granola
• 4. Cashews
• 5. MaPecans
• 6. Macadamia Nuts
• 7. Brazil Nuts
• 8. Nzungu
• 9. Nzungu
• Icho Chinokosha

Nuts zvine sarudzo dzakanaka dzekudya.

Kunyangwe ivo vachiwanzo wakakwira mafuta, mafuta avanayo ndeye mhando ine hutano. Izvowo akanaka manyuko efiber uye mapuroteni.

Ongororo dzakawanda dzakaratidza kuti nzungu dzinopa rubatsiro rwakasiyana-siyana muhutano - kunyanya maererano nekuderedza chirwere chemoyo chinokonzera njodzi.

Heano mapfumbamwe anonakidza nzungu uye avo ehutano mabhenefiti.

Hutano Makomborero Eating Nuts

Kazhinji, nzungu zvinhu zvakanaka zvemafuta, faibha uye mapuroteni.

Mazhinji emafuta mumakungu monounsaturated mafuta, pamwe ne omega-6 uye omega-3 polyunsaturated mafuta. Nekudaro, iwo ane mamwe mafuta akazara.

Nutsu zvakare inorongedza huwandu hwevitamin nemaminerari, kusanganisira magnesium uye vhitamini E.

Tsvakurudzo dzakawanda dzakatsvaga hutano hunobatsira hwekuwedzera kudya nut.

Imwe meta-ongororo yezvidzidzo makumi matatu neshanu yakawana kuti chikafu chakakwira nzungu hachikanganise kuwedzera uremu kana kurasikirwa uremu ().

Asi, kunyangwe zviine huremu hushoma pahuremu, ongororo zhinji dzakaratidza kuti vanhu vanodya nzungu vanorarama kwenguva yakareba kupfuura avo vasingadaro. Izvi zvinogona kunge zvichikonzerwa nekugona kwavo kubatsira kudzivirira huwandu hwezvirwere zvisingaperi (,,,).

Semuenzaniso, nzungu dzinogona kudzora njodzi dzehutachiona hwehutachiona, senge yakakwira BP uye cholesterol mazinga (,,,).

Naizvozvo, kumwe kuongorora kwakaitwa mukati mevanhu vanopfuura chiuru nemazana maviri vakaona kuti kudya chikafu cheMediterranean pamwe nemagiramu makumi matatu ezviuru pazuva kwakadzikira kuwanda kwechirwere cheshuga kupfuura chikafu chine mafuta mashoma kana chikafu cheMediterranean nemaorivhi ().

Uyezve, nzungu dzinogona kudzikisa njodzi yako yezvimwe zvirwere zvisingaperi. Semuenzaniso, kudya nzungu kunogona kusimudzira huwandu hweshuga yeropa uye kudzikisa njodzi yako yemamwe kanzira (,).

Pfupiso
Kudya nzungu kunogona kubatsira kudzikisira njodzi dze
zvirwere zvakawanda zvisingaperi, zvinosanganisira chirwere chemwoyo uye chirwere cheshuga.

1. Maamondi

Maarumondi nzungu dzemuti dzine zviwanikwa zvinoverengeka zvinobatsira (13).

Mumwe anoshandira - 28 gramu kana diki diki - mapakeji anokwana:

• Makorori: 161
• Mafuta: 14 magiramu
• Mapuroteni: 6 magiramu
• Carbs: 6 magiramu
• Fiber: 3.5 magiramu
• Vhitamini E: 37% yeiyo Referensi
  Mazuva ese Intake (RDI)
• Magnesium: 19% yeiyo RDI

Maamondi anogona kusimudzira cholesterol mazinga.

Dzidzo dzinoverengeka diki dzakaona kuti kudya chikafu chine maarumondi kunogona kudzora cholesterol "yakaipa" yeLDL, cholesterol yakazara uye oxidized LDL cholesterol, iyo inonyanya kukuvadza kuhutano hwemwoyo (,,).

Nekudaro, kumwe kuongorora kukuru kwakasanganisa mhedzisiro yezvimwe zvidzidzo zvishanu uye kwakapedzisa kuti humbowo hauna kukwana kuratidza kuti maamondi pasina mubvunzo anovandudza cholesterol ().

Zvakangodaro, maarumondi anodyiwa sechikamu chekudya kwakaderera-koriori anogona kubatsira kudzikira uye kudzikira kweropa muvanhu vakafutisa kana kufutisa (,).

Uye zvakare, kudya chikafu chine imwechete (28 gramu) yemarumondi kunogona kubatsira kudzikisa kuwedzera kweshuga yeropa inoitika mushure mekudya neinosvika makumi matatu muzana muvanhu vane chirwere cheshuga asi kwete zvakanyanya muvanhu vane hutano ().

Zvakare, maamondi akaratidzirwa kudzikisa kuzvimba muvanhu vane mhando 2 chirwere cheshuga ().

Chekupedzisira, maamondi anogona kuve nemhedzisiro pane yako gut microbiota nekutsigira kukura kweanobatsira gut mabhakitiriya, kusanganisira Bifidobacteria uye Lactobacillus ().

Pfupiso
Maarumondi ane akati wandei akakosha
zvinovaka muviri izvo zvinogona kubatsira kudzikisa chirwere chemwoyo uye chirwere cheshuga njodzi.
Zvisinei, zvidzidzo zvakakura zvinodiwa kuti uone izvi.

2. Pistachio

Pistachio inowanzo sanwa nzungu iyo ine fiber yakawanda (23).

Rimwe-ounce (28-gramu) rinoshandiswa nemapistachios rine zvinenge:

• Makorori: 156
• Mafuta: 12.5 magiramu
• Mapuroteni: 6 magiramu
• Carbs: 8 magiramu
• Fiber: 3 magiramu
• Vhitamini E: 3% yeiyo RDI
• Magnesium: 8% yeiyo RDI

Saizvozvowo nemaarumondi, pistachios dzinogona kusimudzira huwandu hwecholesterol - kudya 2-3 maunzi (56-84 gramu) emapistachios pazuva kunogona kubatsira kuwedzera "yakanaka" HDL cholesterol ().

Zvakare, pistachios inogona kubatsira kuvandudza zvimwe chirwere chemoyo chinokonzera njodzi, kusanganisira kuwedzerwa kweropa, huremu uye chimiro chei oxidative.

Nzvimbo yeOxidative inoreva kumazinga eropa emakemikari akasanganiswa, ayo anogona kukonzera chirwere chemwoyo (,,,).

Uyezve, pistachios dzinogona kubatsira kudzikisa kuwedzera kweshuga yeropa mushure mekudya ().

Pfupiso
Pistachio nzungu dzinoita sedzinobatsira
zvinokanganisa chirwere chemoyo njodzi kana chikadyiwa muhuwandu hwakawanda hwezvakawanda
kupfuura one ounce (28 gramu) pazuva.

3. Walnuts

Walnuts inzungu inozivikanwa kwazvo uye sosi yakanaka ye omega-3 fatty acid alpha-linolenic acid (ALA) (30).

Imwe-ounce (28-gramu) yekushandira walnuts ine ingangoita:

• Makorori: 182
• Mafuta: 18 magiramu
• Mapuroteni: 4 magiramu
• Carbs: 4 magiramu
• Fiber: 2 magiramu
• Vhitamini E: 1% yeiyo RDI
• Magnesium: 11% yeiyo RDI

Walnuts inoita kunge inovandudza huwandu hwehosha yemoyo njodzi njodzi, izvo zvinogona kunge zvichikonzerwa nehukuru hwavo hweAALA uye nezvimwe zvinovaka muviri.

Ongororo dzinoverengeka hombe dzakawana kuti kudya walnuts zvakanyanya kudzora cholesterol yakazara uye "yakaipa" LDL cholesterol ichiri kuwedzera "yakanaka" HDL cholesterol mwero (,,).

Vanogona zvakare kugadzirisa zvimwe zvinhu zvine chekuita nemoyo hutano, zvinosanganisira BP uye zvakajairika kuyerera kweropa kuburikidza neyako circulatory system (,).

Uye zvakare, walnuts inogona kubatsira kudzikisira kuzvimba, uko kunogona kupa kune dzakawanda chirwere chisingaperi ().

Sezvineiwo, ongororo muvadzidzi vekoreji yakawana kuti kudya walnuts kwakawedzera chiyero checognition inonzi "inferential kufunga," zvichiratidza kuti walnuts inogona kuve nemhedzisiro inobatsira kuuropi ().

Pfupiso
Walnuts ndiyo sosi huru ye omega-3 mafuta
ALA nezvimwe zvakawanda zvinovaka muviri. Kudya walnuts kunogona kubatsira hutano hwemwoyo uye
zvinogona kunyangwe huropi hwako.

Hutano Kudya Kwemangwanani Pfungwa: Walnut Granola

4. Cashews

Cashews chikamu chemhuri yemuti nzungu uye vane chimiro chinovaka muviri (38).

Rimwe ounce (28 gramu) yemasheji rine zvingangoita:

• Makorori: 155
• Mafuta: 12 magiramu
• Mapuroteni: 5 magiramu
• Carbs: 9 magiramu
• Fiber: 1 gramu
• Vhitamini E: 1% yeiyo RDI
• Magnesium: 20% yeiyo RDI

Tsvakurudzo dzinoverengeka dzakaongorora kana kudya kwakanyanya mumasheasheji kunogona kugadzirisa zviratidzo zve metabolic syndrome.

Imwe ongororo yakawana kuti chikafu chine makumi maviri ezana macalorie kubva kumashezi akavandudza kuwedzerwa kweropa kune vanhu vane metabolic syndrome ().

Chimwe chidzidzo chakacherekedza kuti cashews yakawedzera iyo antioxidant kugona kwekudya ().

Sezvineiwo, ongororo shoma dzakaratidza kuti kudya kwakanyanya mumashezi kunogona kuwedzera shuga yeropa kune vanhu vane metabolic syndrome (,).

Imwe yedzidzo hombe yakacherekedza kuti chikafu chakapfuma mumashezi chakaderedza BP uye yakawedzera mwero we "wakanaka" HDL cholesterol. Nekudaro, iyo yanga isina mhedzisiro yakakosha pahuremu hwemuviri kana mashuga eropa ().

Pfupiso
Cashews ane akati wandei akakosha
zvinovaka muviri uye ongororo zvinoratidza kuti vanogona kunatsiridza mazinga eropa uye uye
kuderedza BP.

5. MaPecans

MaPecan anowanzo shandiswa mumadhiri, asi iwo ane hutano pachawo (43).

Rimwe ounce (28 gramu) yemapecans rine zvingangoita:

• Makorori: 193
• Mafuta: 20 magiramu
• Mapuroteni: 3 magiramu
• Carbs: 4 magiramu
• Fiber: 2.5 magiramu
• Vhitamini E: 2% yeiyo RDI
• Magnesium: 8% yeiyo RDI

Zvidzidzo zvishoma zvakaratidza kuti pecans inogona kudzikisa "yakaipa" LDL cholesterol kune vanhu vane zvakajairika cholesterol mazinga (, 45).

Kufanana nedzimwe nzungu, mapecans anewo polyphenols, ayo ari makomponi anoita seantioxidants.

Mune imwe chete-vhiki rekudzidza, vanhu vaidya mapecans se20% yezuva nezuva koriori yekudyira vakaratidza yakagadziriswa antioxidant profiles muropa ravo (46).

Pfupiso
MaPecans ane akasiyana siyana anobatsira
zvinovaka muviri. Vanotakurawo antioxidants uye vanogona kubatsira kudzikisa "yakaipa" LDL
cholesterol.

6. Macadamia Nuts

Makungu eMacadamia ane huwandu hwakawanda hwechikafu uye inzvimbo huru yemafuta emonounsaturated (47).

Rimwe ounce (28 gramu) rine zvingangoita:

• Makorori: 200
• Mafuta: 21 magiramu
• Mapuroteni: 2 magiramu
• Carbs: 4 magiramu
• Fiber: 2.5 magiramu
• Vhitamini E: 1% yeiyo RDI
• Magnesium: 9% yeiyo RDI

Mazhinji ehutano mabhenefiti emakungu macadamia ane hukama nehutano hwemwoyo. Izvi zvinogona kunge zvichikonzerwa nekukwirira kwavo kwemafuta emonounsaturated.

Ongororo dzinoverengeka dzakaratidza kuti kudya kwakapfuma mumacadamia nzungu kunogona kudzikisa cholesterol yakazara uye "yakaipa" LDL cholesterol kune avo vane cholesterol yakawanda ().

Kudya kwemacadamia-kwakapfuma kwakatoburitsa mhedzisiro yakafanana nedhayeti-ine hutano kudya kunokurudzirwa neAmerican Heart Association ().

Uye zvakare, macadamia nzungu dzinogona kudzikisira zvimwe zvinenjodzi zvehosha yemoyo, kusanganisira kushushikana kweiyo oxidative uye kuzvimba ().

Pfupiso
Makungu eMacadamia akakwirira kwazvo mukati
monounsaturated mafuta. Izvi zvinogona kutsanangura kugona kwavo kudzora chirwere chemwoyo
njodzi zvinhu.

7. Brazil Nuts

Nzungu dzeBrazil dzinobva mumuti muAmazon uye iri sosi yakasarudzika yeSelenium (51).

Rimwe-ounce (28-gramu) rinoshandira nzungu dzeBrazil rine nezve:

• Makorori: 182
• Mafuta: 18 magiramu
• Mapuroteni: 4 magiramu
• Carbs: 3 magiramu
• Fiber: 2 magiramu
• Vhitamini E: 8% yeiyo RDI
• Magnesium: 26% yeiyo RDI

Selenium imamineral inoshanda se antioxidant. Kunyangwe ichishandiswa kune akati wandei emuviri mashandiro, iwe unongoda kuwana zvidiki zvacho zvacho kuburikidza nechikafu chako.

Rimwe-ounce (28-gramu) rinoshandira nzungu dzeBrazil rinokupa zvinopfuura zana muzana reRDI yeselenium.

Selenium kushomeka hakuwanzo uye kazhinji kunowanzoitika mune mamwe matunhu echirwere.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti vanhu vari kuongororwa hemodialysis yeitsvo chirwere vaive selenium vasina.

Vanhu ava pavakadya nzungu imwe chete yeBrazil pazuva kwemwedzi mitatu, ropa ravo reselenium rakadzokera pane zvakajairwa, uye nzungu dzaive neanorwisa antioxidant muropa ravo ().

Miti yeBrazil inogona zvakare kudzikisa cholesterol huwandu. Uyezve, vanogona kudzora kushushikana kweiyo oxidative uye nekuvandudza mashandiro emitsipa yeropa kune vechidiki vakafutisa (,).

Chekupedzisira, nzungu dzeBrazil dzinogona kudzora kuzvimba mune vese vanhu vane hutano uye avo vari kurapwa hemodialysis (,).

Pfupiso
Miti yeBrazil ndiyo yakanakisa sosi ye
selenium. Ivo vanogona zvakare kubatsira kudzikisa cholesterol mwero, oxidative kusagadzikana uye
kuzvimba.

8. Nzungu

Mahaznuts ane hutano chaizvo (57).

Rimwe ounce (28 gramu) yemahaznuts ane zvishoma:

• Makorori: 176
• Mafuta: 9 magiramu
• Mapuroteni: 6 magiramu
• Carbs: 6 magiramu
• Fiber: 3.5 magiramu
• Vhitamini E: 37% yeiyo RDI
• Magnesium: 20% yeiyo RDI

Kufanana nemamwe marimu mazhinji, hazelnuts anoita kunge ane zvinobatsira pazvirwere zvemoyo njodzi.

Imwe ongororo yakawana kuti chikafu chine hazelnut chakaderedza cholesterol yakazara, "yakaipa" LDL cholesterol uye triglycerides. Iyo zvakare yakadzikisa mamaki ekuzvimba uye yakavandudzwa yeropa mudziyo basa ().

Zvimwe zvidzidzo zvakaratidza kuti kudya kwehazelnut kunogona kusimudzira cholesterol uye nekuwedzera huwandu hwevitamini E muropa (,).

Pfupiso
Hazelnuts ndiwo manyuko akanaka evazhinji
zvinovaka muviri, zvakaita vhitamini E. Vanogona zvakare kudzora chirwere chemoyo njodzi.

9. Nzungu

Kusiyana nedzimwe nzungu dziri muchinyorwa chino, nzungu hadzisi nzungu dzemuti, asi ndedzemhuri yemarume.

Nekudaro, ivo vane akafanana maprofiles emuviri uye hutano mabhenefiti semiti nzungu (61).

Rimwe ounce (28 gramu) yenzungu dzakaomeswa dzakaomeswa zvine zvinyowani:

• Makorori: 176
• Mafuta: 17 magiramu
• Mapuroteni: 4 magiramu
• Carbs: 5 magiramu
• Fiber: 3 magiramu
• Vhitamini E: 21% yeiyo RDI
• Magnesium: 11% yeiyo RDI

Chidzidzo muvanhu vanopfuura zana nemakumi maviri vakaona kuti kudya nzungu kwakakwirira kwaibatanidzwa nemitero yakaderera yekufa ().

Nzungu dzinogona zvakare kuvandudza chirwere chemoyo njodzi ().

Sezvineiwo, kumwe kuongorora kwakaratidza kuti vakadzi vaidya nzungu mafuta kanopfuura kashanu pasvondo vaive nemitengo yakaderera yerudzi rwechipiri chirwere cheshuga ().

Kupfuurirazve, asima uye chirwere chemaergic zviyero zvinogona kunge zvakadzikira muvana vamamai vakadya nzungu kamwe kana kupfuura pasvondo panguva yekuzvitakura ().

Nekudaro, akawanda mabhureki ane huwandu hwakawanda hwemafuta akawedzerwa, shuga nezvimwe zvinoshandiswa. Naizvozvo, zviri nani kusarudza nzungu ruomba neiyo yepamusoro nzungu.

Saizvozvo, nzungu dzinowanzoiswa munyu, izvo zvinogona kubvisa zvimwe zvinofambidzana nezvehutano. Panzvimbo iyoyo, edza kusarudza nzungu dzakajeka, dzisina kurungwa, dzisina kunakirwa.

Pfupiso
Kusiyana nedzimwe nzungu, nzungu ndedze
legume mhuri. Nekudaro, ivo vane maprofayiri profiles akafanana nemuti
nzungu uye zvinogona kubatsira zvakare kudzikisira njodzi dzechirwere chemwoyo uye chirwere cheshuga.

Icho Chinokosha

Nutsu ndeimwe yezvikafu zvishoma zvine hutano zvaunogona kudya, sezvo zviine mhando dzakasiyana dzezvakakosha zvakakosha.

Nekudaro, mhedzisiro yavo inobatsira kunzi kune nzungu dzakagadziriswa zvishoma uye dzisina kuwedzerwa zvigadzirwa.

Zvakawanda zvinogadzirwa nati zvigadzirwa, senge nzungu ruomba, kazhinji zvine huwandu hwakawanda hwemunyu kana shuga yakawedzerwa. Nekuda kweizvozvo, zviri nani kutenga nzungu pasina chimwe chinhu chakawedzerwa.

Kana ichibatanidzwa mune chikafu chine hutano chinosanganisira zvimwe zvakasikwa, zvekudya zvese, nzungu dzinogona kubatsira kudzikisa njodzi pazvirwere zvakawanda zvisingaperi.