7 Nzira Hazelnuts Dzinobatsira Hutano Hwako

Zvemukati

• 1. Yakazara neNutrients
• 2. Yakazara neAntioxidants
• 3. Zvingave Zvakanakira Mwoyo
• 4. Yakabatanidzwa Nemitengo Yakaderera yeCancer
• 5. Inogona Kuderedza Kuzvimba
• 6. Ngaabatsire Kuderedza Ropa Shuga Mazinga
• 7. Nyore Kuwedzera kune Kudya Kwako
• Icho Chinokosha

Iyo hazelnut, inozivikanwawo seye filbert, mhando yemuti unobva ku Corylus muti. Inonyanya kurimwa muTurkey, Italy, Spain neUnited States.

Nzungu dzinonaka uye dzinogona kudyiwa dzakasvibirira, dzakakangwa kana kugayiwa kuita bota.

Kufanana nedzimwe nzungu, nzungu dzakapfuma mune zvinovaka muviri uye zvine zvakawanda zvine mapuroteni, mafuta, mavitamini uye mamineral. Heano manomwe euchapupu-hwakavakirwa hutano mabhenefiti ehunaznut.

1. Yakazara neNutrients

Hazelnuts ane hukuru hwemuviri. Kunyangwe iwo aine macalorie mazhinji, iwo akatakurwa nezvinovaka muviri uye nemafuta ane hutano.

Imwe ounce (28 gramu, kana dzinosvika makumi maviri tsanga dzese) dzehazelnuts dzine (1):

• Makorori: 176
• Mafuta akazara: 17 magiramu
• Mapuroteni: 4.2 magiramu
• Carbs: 4.7 magiramu
• Fiber: 2.7 magiramu
• Vhitamini E: 21% yeiyo RDI
• Thiamin: 12% yeiyo RDI
• Magnesium: 12% yeiyo RDI
• Mhangura: 24% yeiyo RDI
• Manganese: 87% yeiyo RDI

Hazelnuts zvakare ine yakadzikama huwandu hwevhitamini B6, folate, phosphorus, potasium uye zinc.

Uyezve, iwo akapfuma sosi yemono- uye polyunsaturated mafuta uye ane huwandu hwakawanda omega-6 uye omega-9 fatty acids, senge oleic acid (1,).

Uyezve, imwe-ounce inoshumira inopa 2.7 gramu yezvokudya fiber, iyo inokwana inenge 11% yeDV (1).

Zvisinei, hazelnuts dzine phytic acid, iyo yakaratidzirwa kukanganisa kunwa kwemamwe zvicherwa, simbi ne zinc, kubva kunati (3).

Pfupiso Hazelnuts ipfuma sosi yemavitamini uye mamineral senge vhitamini E, manganese uye mhangura. Pamusoro pezvo, ivo vane zvemukati weiyo omega-6 uye omega-9 fatty acids.

2. Yakazara neAntioxidants

Hazelnuts inopa akakosha akawanda ma antioxidants.

Antioxidants inodzivirira muviri kubva ku oxidative kusagadzikana, uko kunogona kukuvadza maseru maseru uye kukurudzira kuchembera, gomarara uye chirwere chemwoyo (,).

Iyo yakawanda kwazvo antioxidants muhazelnuts inozivikanwa se phenolic makomponi. Izvo zvinoratidzwa kubatsira kubatsira kudzikisa ropa cholesterol uye kuzvimba. Zvinogona zvakare kubatsira kune hutano hwemwoyo uye kudzivirira kubva pagomarara (,,).

Chidzidzo chevhiki masere chakaratidza kuti kudya nzungu, kana kana pasina ganda, kwakadzikira zvakanyanya kushushikana kweiyo oxidative kana ichienzaniswa nekusadya nzungu, izvo zvisina kukonzera mhedzisiro (9).

Ruzhinji rweaya antioxidants aripo akaiswa mukati meganda renati. Nekudaro, izvi antioxidant zvemukati zvinogona kudzikira mushure mekugocha nzira (,,).

Naizvozvo, zvinokurudzirwa kudya tsanga dzakakora, dzisina kugochwa pamwe chete neganda pane kudzura tsanga, dzinokangwa kana kusakangwa ().

Pfupiso Hazelnuts akapfuma mune phenolic makomputa ayo akaratidzirwa kuwedzera antioxidant dziviriro mumuviri. Zvakanakisa kudya nzungu dzese uye dzisina kuibva kuti uone kuti unowana yakanyanya kusangana nema antioxidants.

3. Zvingave Zvakanakira Mwoyo

Kudya nzungu kwakaratidzirwa kuchengetedza moyo ().

Mumazungu, kuwanda kwema antioxidants nemafuta ane hutano kunogona kuwedzera antioxidant kugona uye kudzikisa cholesterol mwero muropa (,).

Imwe yemwedzi-yakareba kudzidza yakacherekedza vanhu makumi maviri nevaviri vane cholesterol yakawanda avo vakapedza 18-20% yehuwandu hwezuva nezuva hwekoriori rinotora kubva kuhazelnuts. Mhedzisiro yacho yakaratidza kuti cholesterol, triglycerides uye yakaipa LDL cholesterol mazinga akaderedzwa ().

Vatori vechikamu vakaona zvakare kuvandudzwa kweiyo arteri hutano uye kuzvimba mamaki muropa.

Zvakare, kuongororwa kwezvidzidzo zvipfumbamwe kusanganisira vanhu vanopfuura mazana mana vakaona kudzikiswa mune yakaipa LDL uye huwandu hwecholesterol kune avo vakadya nzungu, nepo yakanaka HDL cholesterol uye triglycerides yakaramba isina kuchinja ().

Zvimwe zvidzidzo zvakaratidza mhedzisiro yakafanana pahutano hwemwoyo, nemhedzisiro inoratidza kudzikira kwemafuta eropa uye kuwedzera mavitamini E mazinga (,,,).

Zvakare, izvo zvemukati zvemafuta acids, zvekudya faibha, antioxidants, potasium uye magnesium muhazelnuts zvinoita kunge zvinobatsira kugadzirisa kuwedzerwa kweropa ().

Pakati pese, kudya 29 kusvika ku69 magiramu ehaznuts pazuva rakabatanidzwa nekuvandudzwa kwemipimo yehutano hwemwoyo ().

Pfupiso Hazelnuts inogona kuwedzera huwandu hwehuwandu uye kuderedza ropa lipid mazinga, izvo zvinogona kubatsira kudzikisa njodzi yehosha yemoyo. Ivo zvakare vanoita sekubatsira kururamisa BP.

4. Yakabatanidzwa Nemitengo Yakaderera yeCancer

Hazelnuts 'yakanyanya kusangana ye antioxidant macomputer, mavitamini uye zvicherwa zvinogona kuvapa zvimwe zvinopesana nekenza zvivakwa.

Pakati pemamwe nzungu senge pecans uye pistachios, hazelnuts ane akanyanya kusangana echikamu che antioxidant inozivikanwa se proanthocyanidins ().

Dzimwe bvunzo-chubhu uye zvidzidzo zvemhuka zvakaratidza kuti proanthocyanidins inogona kubatsira kudzivirira nekubata mamwe marudzi ekenza. Izvo zvinofungidzirwa kuti zvinodzivirira pakurwisa oxidative kusagadzikana (,).

Pamusoro pezvo, hazelnuts akapfuma muvitamin E, imwe antioxidant ine simba yakaratidza kudzivirirwa kubva kukuvara kwesero kunogona kukonzera kana kukurudzira cancer ().

Saizvozvowo, hazelnuts inopa kurova 87% iyo RDI yemanganese mune imwechete-ounce inoshumira (1).

Manganese yakaratidza kubatsira mashandiro eaya enzyme anogona kudzora kukanganiswa kweiyo oxidative uye kudzikisa njodzi yekenza (,).

Ongororo dzinoverengeka dzebvunzo-chubhu dzakaratidza kuti hazelnut dhisiki inogona kubatsira pakurapa kwechibereko, chiropa, zamu nekenza yekenza (,).

Zvakare, chidzidzo chemhuka uchishandisa chigadzirwa chakagadzirwa kubva kuhazelnut ganda kudonhedza kwakakonzera kudzikira kwengozi yekenza yekoloni mushure menguva sere-vhiki yekudzidza ().

Sezvo ongororo zhinji dzichiongorora mabhenefiti enzungu pakurwisa gomarara dzave kuitwa mumayedzo machubhu nemhuka, zvimwe zvidzidzo zvinodiwa muvanhu.

Pfupiso Iko kukwirira kwemakemikari anokonzera antioxidant, vhitamini E uye manganese muhuzhutu kunogona kubatsira kudzikisa njodzi yemamwe cancer, kunyangwe kutsvagurudza kuchidikanwa.

5. Inogona Kuderedza Kuzvimba

Hazelnuts dzakabatanidzwa nekuderedzwa kweanopisa mamaki, nekuda kwekukwira kwavo kwakanyanya kwemafuta ane hutano.

Imwe ongororo yakaongorora kuti kudyiwa kwehaznuts kwakakanganisa sei mamakisi ekuzvimba, senge yakanyanya-kunzwisisika C-inoshanda mapuroteni, mune vanhu makumi maviri nevaviri vane cholesterol yakawanda.

Ivo vatori vechikamu vakaona kudzikiswa kwakakosha mukuzvimba mushure memasvondo mana ekutevera chikafu mune maharandnuts akaverengera 18-20% yehuwandu hwekoriori yavo ().

Zvakare, kudya magiramu makumi matanhatu ehaznuts zuva rega rega kwemavhiki gumi nemaviri kwakabatsira kudzikisa mamaki ekuzvinyanyisa muvanhu vakafutisa uye vakafutisa ().

Chimwe chidzidzo chakaongorora kuti kudya nzungu kunokanganisa kuzvimba. Yakaratidza kuti kudya magiramu makumi mana ehaznuts kunogona kudzora mhinduro yekuzvimba muvanhu vane hutano ().

Saizvozvo, vanhu makumi mashanu vane metabolic syndrome vakaona kudzikira kwekuzvimba mushure mekupedza magiramu makumi matatu emusanganiswa wenzungu dzakasvibirira - 15 gramu walnuts, 7.5 gramu maamondi uye 7.5 gramu hazelnuts - kwemavhiki gumi nemaviri, zvichienzaniswa neboka rinodzora ().

Zvisinei, zvidzidzo zvakawanda zvinopedzisa kuti kudya nzungu chete hakuna kukwana. Kuti uderedze kuzvimba, zvakakoshawo kutevera chikafu chinodzorwa nekoriori ().

Pfupiso Hazelnuts dzinogona kubatsira kudzivirira uye kudzikisa kuzvimba nekuda kwekuwanda kwavo kwemafuta ane hutano. Zvakangodaro, zvimwe zvinhu zvakakoshawo.

6. Ngaabatsire Kuderedza Ropa Shuga Mazinga

Nuts, senge maamondi nema walnuts, akaratidzirwa kubatsira kudzikisa huwandu hweshuga yeropa (,,).

Kunyangwe isina kuwanda, pane ongororo yekuti hazelnuts inogona kubatsirawo kudzikisa mashuga eropa.

Imwe ongororo yakaongorora zvinoitika zvehazelnuts pakutsanya shuga zveropa muvanhu makumi mana nevasere vane chirwere cheshuga chechipiri. Inenge hafu yakadya nzungu sechikafu, nepo vamwe vaishanda seboka rinodzora.

Mushure memavhiki masere, iro hazelnut boka harina kuona kuderedzwa kwakanyanya mukutsanya mashuga eropa ().

Nekudaro, kumwe kuongorora kwakapa kusanganisa kwemakumi matatu magiramu emiti yakasanganiswa - 15 gramu walnuts, 7.5 gramu maamondi uye 7.5 gramu hazelnuts - kune vanhu makumi mashanu vane metabolic syndrome.

Mushure memasvondo gumi nemaviri, mhedzisiro yakaratidza kudzikira kukuru mukutsanya insulin mazinga ().

Pamusoro pezvo, oleic acid, inova yakakosha mafuta acid muhazelnuts, yakaratidzirwa kuve nemhedzisiro inobatsira kune insulin senzwi (,).

Chidzidzo chemwedzi miviri chakaratidza kuti chikafu chakafuma oleic acid chakadzora zvakanyanya kutsanya shuga yeropa uye insulin mazinga, uku ichiwedzera insulin insulin, mune vanhu gumi nemumwe vane chirwere cheshuga cheshuga ().

Zvinotaridza kuti chikafu chakazara nzungu, kusanganisira hazelnuts, chinogona kubatsira kudzikisa shuga yako yeropa uye kuwedzera insulin kunzwa.

Pfupiso

Hazelnuts ane akati wandei macomputer ayo anogona kubatsira kudzikisa mashuga eropa. Nekudaro, humbowo hwakaganhurirwa uye mabhenefiti avo angangoda kudzidza zvakare.

7. Nyore Kuwedzera kune Kudya Kwako

Hazelnuts dzinogona kuverengerwa mukudya sechikafu chinonaka kana sechinhu chinowanikwa mumidziyo yakawanda.

Unogona kutenga uye kunakidzwa navo mbishi, yakagochwa, yakazara, yakachekwa kana pasi. Sezvineiwo zvakakwana, zvinoita sekunge vanhu vanosarudza yakachekwa uye akazara hazelnuts pane epasi iwo ().

Nepo iyo yakanyanya kusangana ye antioxidants iri mukati meganda, mamwe mabikirwo anoda kuti iwe ubvise ganda. Izvi zvinogona kuitwa nekubheka tsanga muchoto kwemaminitsi gumi, izvo zvinoita kuti hombodo dzive nyore kudzura.

Nzungu dzakachekwa dzinogona kugayiwa kuita upfu hwekubheka kana kugadzira hazelnut ruomba, kupararira kunovaka muviri.

Zvakare, hazelnuts dzinogona zvakare kuputirwa nechokoreti kana zvinonhuwira, sesinamoni kana cayenne, yekurapa inotapira kana inonaka.

Ivo zvakare vanoita chikuru chinowirirana kumakeke kana kubvarura echando makirimu uye mamwe madhiri.

Pfupiso Mahaznuts anogona kuwanikwa akazara, akachekwa, pasi, mbishi kana yakagochwa. Ivo vanowanzo kudyiwa sechikafu kana kuwedzerwa kune zvakabikwa uye nezvimwe ndiro. Zviri nani kuvadya vaine ganda.

Icho Chinokosha

Hazelnuts dzakazara nezvinhu zvinovaka muviri, zvinosanganisira mavitamini, zvicherwa, antioxidant makomputa uye mafuta ane hutano.

Ivo vanogona zvakare kuve nehutano mabhenefiti, kusanganisira kubatsira kudzikisa huwandu hweropa, kudzora kweropa, kudzikisira kuzvimba uye kugadzirisa mashuga eropa, pakati pevamwe.

Kune rakadzika, kungofanana nedzimwe nzungu, nzungu dzinogona kukonzeresa kusagadzikana mune vamwe vanhu ().

Zvese mune zvese, hazelnuts ndeye yakanakisa uye inonaka sosi yezvinovaka muviri iyo inogona kuiswa nyore nyore mukudya kwako.