Dema Walnuts: Huturu Hweuturu Hwakaongororwa

Zvemukati

• Chii chinonzi nhema walnuts?
• Nhema walnut chikafu
• Zvichida hutano hunobatsira hwehutema walnuts
• Inogona kubatsira hutano hwemwoyo
• Unogona kunge uine anticancer zvivakwa
• Iva nemishonga inorwisa mabhakitiriya
• Dai rubatsiro uremu
• Nhema walnut inoshandisa
• Kuchengetedzwa kwemavara madema
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Nhema walnuts dzinopembererwa nekuda kwavo kushinga, ivhu revhu uye inoshamisa zvinovaka muviri chimiro.

Ivo vakave vachibatanidzwa nezvakawanda zvakanaka zvehutano senge yakaderedzwa chirwere chemoyo njodzi uye kuonda.

Iyo antioxidant uye antibacterial makemikari mumahombekombe avo ekunze, kana huni, inoita kuti ive inobatsira pakurapa zvakasununguka uye hutachiona hutachiona.

Ichi chinyorwa chinoongorora mabhenefiti, mashandisiro, uye zvingangodaro kuchengetedzeka kunetsekana kwevatema walnuts.

Chii chinonzi nhema walnuts?

Nhema walnuts, kana Juglans nigra, inokura musango kuyambuka United States uye ndiyo yechipiri inorimwa walnuts kuNorth America, ichitevera echingenuts walnuts.

Izvo zvine kernel, yakavhara yekunze yekunze inozivikanwa seganda, uye rakaomarara goko.

Iyo tsanga ndiyo chikamu cheiyo nzungu iyo inowanzo kudyiwa mbishi kana yakagochwa uye inogona kumanikidzwa kuita oiri. Huru idzi dzine antioxidants uye dzinoshandiswa mukutora uye zvinowedzeredza zvemushonga, sekurapa hutachiona hwehutachiona kana kudzikisa kuzvimba ().

Dema walnuts ane yakasarudzika kunhuwirira uye kunhuwirira, zvichivaita vakashinga uye earthier kupfuura echirungu walnuts. Ivo kuwedzera kwakakurumbira kumabikirwo sezvinhu zvakabikwa uye madhiri.

Dema walnuts ndiyo yechipiri yakajairika walnuts uye inokosheswa nehukuru hwavo uye hwepasi kuravira. Izvo zvinovaka muviri mumakomba zvinoburitswa uye zvinoshandiswa mukuwedzera.

Nhema walnut chikafu

Dema walnuts ane mapuroteni mazhinji, mafuta ane hutano, uye akawanda mavitamini uye mamineral.

Io-1-ounce (28-gramu) inoshumirwa yevatema walnuts ine ():

• Makorori: 170
• Mapuroteni: 7 magiramu
• Mafuta: 17 magiramu
• Carbs: 3 magiramu
• Fiber: 2 magiramu
• Magnesium: 14% yeReferenzi Mazuva ese Intake (RDI)
• Phosphorus: 14% yeiyo RDI
• Potassium: 4% yeiyo RDI
• Iron: 5% yeiyo RDI
• Zinc: 6% yeiyo RDI
• Mhangura: 19% yeiyo RDI
• Manganese: 55% yeiyo RDI
• Selenium: 7% yeiyo RDI

Nhema walnuts ari 75% akakwirira mupuroteni kupfuura echirungu walnuts, ayo anopa 4 magiramu eproteiniti pa1-ounce (28-gramu) anoshanda. Protein chinhu chinovaka muviri chinokanganisa kuonda, kudzora shuga muropa, uye nemanzwiro ekuzara (,).

Ivo vakaderera muma carbs, uye mazhinji e carbs anobva ku fiber, zvinovaka muviri izvo zvinogona zvakare kukurudzira manzwiro ekuzara uye kurema kudzora ().

Walnuts yakanaka sosi ye antioxidants - zvinhu zvinogona kudzivirira kana kunonoka kukuvara kwemaseru kunokonzerwa nemamorekuru asina kugadzikana anonzi mahara radicals.

Semuenzaniso, iwo ane proanthocyanidins, iyo inogona kudzivirira kubva kukuvara kwezuva, kugadzirisa maonero, uye kuwedzera kutenderera kweropa ().

Vanopawo alpha-linolenic acid (ALA), mhando ye omega-3 fatty acid. ALA yakakosha mafuta, zvichireva kuti muviri wako haugone kuiburitsa, saka unoida kubva pane chako chikafu.

ALA yakabatanidzwa kune akati wandei mabhenefiti ehutano, kusanganisira yakaderedzwa njodzi yehosha yemoyo uye sitiroko (,).

Nhema walnuts chikafu-chakakora chikafu - chakaderera muma carbs uye chakakwira mapuroteni, antioxidants, uye omega-3 fatty acids.

Zvichida hutano hunobatsira hwehutema walnuts

Iyo fiber, omega-3 fatty acids, uye antioxidants mune nhema walnuts zvinopa akasiyana hutano mabhenefiti. Uye zvakare, matema walnut hull ane akasiyana antibacterial ehupfumi uye anoshandiswa mumakwenzi emakwenzi mishonga uye zvinowedzera.

Nhema walnuts zvine hutano zvakafanana neChirungu walnuts, ayo akave akadzidzwa zvakanyanya kune avo hutano mabhenefiti.

Inogona kubatsira hutano hwemwoyo

Dema walnuts ane akasiyana siyana zvinovaka muviri uye macomputer anobatsira moyo moyo, kusanganisira:

• Omega-3 mafuta acids. Inogona kuvandudza zvimwe chirwere chemoyo chinokonzera njodzi senge yakakwira BP uye cholesterol mazinga ().
• Tannins. Batsira kudzikisa BP uye kudzikira kweropa lipid mazinga, zvinogona kuvandudza hutano hwemwoyo ().
• Ellagic asidhi. Zvinogona kubatsira kudzivirira kudzikira kwetsinga dzinokonzeresa dombo kuvaka izvo zvinogona kutungamira kuchirwere chemwoyo ().

Kuongororwa kwezvidzidzo gumi nezvitatu kwakawana kuti kudya walnuts kwakadzikira zvachose uye LDL (yakaipa) cholesterol. Uyezve, zvidzidzo zvinoratidza kuti kudya walnuts kunovandudza kushanda kwemidziyo yeropa uye kunoderedza njodzi yekuvakwa kweplate, iyo hombe njodzi yechirwere chemwoyo (,).

Unogona kunge uine anticancer zvivakwa

Matema walnuts ane antitumor komputa inonzi juglone. Kwayedza-chubhu zvidzidzo zvakawana uyu mukomboni kuti zvakanyanya kudzikamisa bundu kukura (,,).

Ongororo dzinoverengeka dzekuyedza-chubhu dzinoratidza kuti juglone inogona kukonzeresa kufa kwemaseru mune mamwe maseru ane gomarara, kusanganisira echiropa nedumbu (,,).

Uye zvakare, matema walnuts ane flavonoid antioxidants ayo akaratidzirwa kuve nemhedzisiro inobatsira pamapapu, zamu, prostate, uye kenza yekoloni ().

Iva nemishonga inorwisa mabhakitiriya

Nhema walnut hull dzakakwirira mumatannin - macomputer ane antibacterial dzimba ().

Tannins mumatema walnuts ane antibacterial mhedzisiro, semuenzaniso, Listeria, Salmonella, uye E. coli - mabhakitiriya anowanzo kukonzera kurwara kwekudya ().

Ongororo-chubhu yekudzidza yakawana kuti dema walnut hull zvigadzirwa zvine antioxidant uye antibacterial zviitiko, zvichidzivirira kukura kwe Staphylococcus aureus, hutachiona hunogona kukonzera hutachiona ().

Dai rubatsiro uremu

Zvidzidzo zvinoratidza kuti kudya nzungu - kunyanya walnuts - kunogona kubatsira iwe kuonda (,).

Kunyangwe walnuts akakwira macalorie, mazhinji emakoriori aya anobva kumafuta ane hutano. Mafuta anogona kubatsira kuwedzera manzwiro ekuzara uye kudzivirira nzara (,).

Muchokwadi, ma walnuts akawanikwa achikuchengetedza zvizere kwenguva yakareba, izvo zvinogona kukubatsira zvakasikwa kudya zvishoma, zvingangodaro zvinokurudzira kurema ().

Mune imwe chete-yemwedzi mitatu yekudzidza, vanhu vakadya 1/4 mukombe (30 gramu) yemadnuts zuva nezuva vaiona kurasikirwa kukuru kupfuura kweboka rekutonga - kunyangwe paine mamwe macalorie ema walnuts ().

Nhema walnuts inogona kunge iine anticancer mhedzisiro uye inosimudzira moyo hutano uye uremu kurasikirwa. Pamusoro pezvo, zvinomera zvemiti mumakomba zvine antioxidant uye antibacterial zvinhu.

Nhema walnut inoshandisa

Miti yekudyara mumakanda matema walnut hulls anotorwa uye anoshandiswa sekuwedzera mune echimiro macapsule kana madonhwe emvura.

Nekuda kweayo inorwisa mabhakitiriya, dema walnuts mushoma unoshandiswa mune unovava yakaoma zvinowedzera. Gavakava yakaoma tincture inogadzirwa kubva kune nhema nhema nzungu, chirimwa chinonzi gavakava, uye mavhavha. Imushonga wepanyama pakurwisa hutachiona hwehutachiona.

Vamwe vanhu vanoshandisa dhizaini sechinhu chekuuraya mabhakitiriya mumuromo mavo. Bvisa kubva kumavara matema walnut mashizha anogona zvakare kushandiswa kurapa mamiriro eganda, senge eczema, psoriasis, uye warts (,).

Uyezve, hura inobviswa inoshandiswa seye dhayi rebvudzi, ganda, uye mbatya nekuda kwema tanins, ayo ane zvakasvibirira zvinoitika.

Ose maviri matema walnuts mushoma uye gavakava yakaoma zvinowedzera zvinowanikwa zvakanyanya muzvitoro nepamhepo.

Izvo zvakati, kutsvagisa kunogumira pane dema walnuts mushoma kune izvi zvinoshandiswa, uye zvimwe zvidzidzo zvinodiwa kuti zvibvumikise mabhenefiti uye mhedzisiro yematema walnut anowedzera.

Iwo akatorwa kubva kune matema walnut hulls anozivikanwa mune mishonga yemakwenzi uye anoshandiswa kurapa hutachiona hwehutachiona. Iyo inogona zvakare kushandiswa seye gargle uye seyakasikwa dhayi.

Kuchengetedzwa kwemavara madema

Kunyangwe walnuts matema aine zvakawanda zvehutano zvinobatsira, pane zvimwe zvekuchengetedza zvinhu zvekutarisa kana uchidya kana kuzvitora sechiwedzera.

Vanhu vane chero nati kana muti nati allergies havafanirwe kudya nhema walnuts kana kushandisa zvinowedzera izvo zvirimo.

Zvekuwedzera hazvitungamirirwe neKudya neDrug Administration (FDA). Naizvozvo, iwe unofanirwa kuzvitenga kubva kumakambani ane mukurumbira ayo anopa zvigadzirwa zvinoedzwa zvakazvimirira kuchengeteka uye potency.

Kutsvagisa pamusoro pemhedzisiro yeakasviba walnuts zvinowedzera panguva yekuzvitakura kana panguva yekuyamwisa haina kukwana, uye hazvizivikanwe kana zvakachengeteka kutora izvi zvinowedzera panguva yekuzvitakura kana kuyamwa.

Pamusoro pezvo, iwo matanini ari mutema walnuts anogona kuwirirana nemimwe mishonga. Zvakanakisisa kutaurirana nemupi wako wezvehutano usati watora mutema muto wakatorwa kana iwe ukanwa mishonga kana uine nhumbu kana kuyamwisa ().

Vanhu vane pamuviri kana kuyamwisa, allergiki kune nzungu, kana pane imwe mishonga havafanirwe kutora matema walnuts zvinowedzera pasina kubvunza kune wehutano mupi kutanga.

Chinokosha

Dema walnuts akakwirira mu omega-3 fatty acids uye akawanda mavitamini uye mamineral. Vanogona kudzora chirwere chemoyo njodzi uye kuva neanticancer uye antibacterial zvinhu.

Antioxidants nemimwe michero yemiti mune nhema matanda huni anovaita iwo anozivikanwa emakwenzi ekuwedzera - asi kutsvagisa kuchiri kushoma.

Hutano hwavo hwehukama uye nekushinga kuravira kunoita matema walnuts kuwedzera kunobatsira uye kunonaka kune kwako kudya.