Walnuts 101: Nutrition Chokwadi uye Hutano Kubatsirwa

Zvemukati

• Nutrition chokwadi
• Mafuta
• Mavhitamini uye zvicherwa
• Mimwe michero yemiti
• Utano hunobatsira walnuts
• Hutano hwemwoyo
• Kenza kudzivirira
• Hutano hwehuropi
• Migumisiro yakaipa uye kunetseka kweumwe neumwe
• Walnut chisimbwa
• Yakaderedzwa zvicherwa kutora
• Chinokosha

Walnuts (Juglans regia) muti wemuti wemhuri walnut.

Ivo vakatangira mudunhu reMediterranean neCentral Asia uye vanga vari chikamu chevanhu kudya kwezviuru zvemakore.

Idzi nzungu dzakapfuma mu omega-3 mafuta uye dzine huwandu hwakanyanya hweantioxidants kupfuura zvimwe zvakawanda zvekudya. Kudya walnuts kunogona kuvandudza hutano hwehuropi uye kudzivirira chirwere chemwoyo nekenza ().

Walnuts anowanzodyiwa ari oga sechingwa asi anogonawo kuwedzerwa kumashizha, pasita, zviyo zvekudya kwekuseni, masobho uye zvinhu zvakabikwa.

Izvo zvinoshandiswa zvakare kugadzira walnut mafuta - mafuta anodhura ekugadzirira anowanzo shandiswa mumapfekero esaradhi.

Iko kune mashoma mashoma anodyiwa marudzi emuti. Ichi chinyorwa chiri pamusoro peyakajairika walnut - dzimwe nguva inonzi seChirungu kana Persian Persian - iyo inokura pasirese.

Imwe mhando inoenderana yekushambadzira ndeyekumabvazuva nhema nzungu (Juglans nigra), iyo inowanikwa kuNorth America.

Hezvino zvese zvaunoda kuti uzive nezve zvakajairika walnuts.

Nutrition chokwadi

Walnuts inoumbwa ne65% mafuta uye nezve 15% yeprotein. Ivo vakaderera muma carbs - mazhinji acho ane fiber.

1-ounce (30-gramu) inoshambira walnuts - ingangoita gumi nemasere - inopa zvinotevera zvinovaka muviri ():

• Makorori: 185
• Mvura: 4%
• Mapuroteni: 4.3 magiramu
• Carbs: 3.9 magiramu
• Shuga: 0.7 magiramu
• Fiber: 1,9 magiramu
• Mafuta: 18.5 magiramu

Mafuta

Walnuts ane anenge 65% mafuta nekurema ().

Kufanana nedzimwe nzungu, mazhinji emakoriyori mu walnuts anobva kumafuta. Izvi zvinoita kuti ive simba-dense, yakakwira-koriori chikafu.

Nekudaro, kunyangwe hazvo walnuts akapfuma mumafuta uye macalorie, zvidzidzo zvinoratidza kuti hazviwedzere njodzi yekufutisa kana uchitsiva zvimwe zvekudya mukudya kwako (,).

Walnuts zvakare akapfuma kupfuura mamwe akawanda nzungu mumafuta epolyunsaturated. Iyo yakanyanya kuwanda ndeye omega-6 fatty acid inonzi linoleic acid.

Izvo zvinewo yakakwira yakakwira chikamu yeiyo omega-3 mafuta alpha-linolenic acid (ALA). Izvi zvinogadzira zvakapoteredza 8-14% yemafuta akazara (,,,).

Muchokwadi, walnuts ndiwo chete marimu ane huwandu hwakakura hweRAA ().

ALA inoonekwa seinonyanya kubatsira kune hutano hwemwoyo. Inobatsirawo kudzikisa kuzvimba uye kugadzirisa kunatsiridza kwemafuta eropa (,).

Uyezve, ALA ndiyo inotungamira yeakareba-cheni omega-3 fatty acids EPA uye DHA, ayo akabatanidzwa kune akawanda hutano mabhenefiti ().

Walnuts anonyanya kuumbwa neprotein uye polyunsaturated mafuta. Izvo zvine zvine yakakwira yakakwira chikamu ye omega-3 mafuta, ayo akave akabatanidzwa kune akasiyana hutano mabhenefiti.

Mavhitamini uye zvicherwa

Walnuts ndeye yakanakisa sosi yemavitamini uye mamineral, kusanganisira:

• Mhangura. Ichi chicherwa chinosimudzira hutano hwemwoyo. Inobatsirawo kuchengetedza bone, tsinga, uye immune system basa (11,).
• Folic acid. Iyo inozivikanwawo se folate kana vhitamini B9, folic acid ine akawanda akakosha ehupenyu mabasa. Kushaya folic acid panguva yekuzvitakura kunogona kukonzera kuremara kwekuzvara (13,).
• Phosphorus. Inenge 1% yemuviri wako yakaumbwa nefosforasi, chicherwa chinonyanya kuwanikwa mumapfupa. Iyo ine akawanda mabasa (15).
• Vhitamini B6. Vitamini iyi inogona kusimbisa immune system yako uye nekutsigira hutano hwemitsipa. Vitamin B6 kushomeka kunogona kukonzera kushomeka (16).
• Manganese. Uku kutsvaga kwemaminerari kunowanikwa mune yakanyanya kuwanda mumiti, zviyo zvese, michero, uye miriwo.
• Vhitamini E. Inofananidzwa nedzimwe nzungu, walnuts ane akakwira mwero echimiro chakakosha chevhitamini E inonzi gamma-tocopherol (,).

Walnuts ndeye yakanakisa sosi yemavitamini akawanda uye mamineral. Izvi zvinosanganisira mhangura, folic acid, phosphorus, vitamini B6, manganese, uye vitamini E.

Mimwe michero yemiti

Walnuts ane musanganiswa wakaomarara wezvisikwa zvinomera bioactive.

Ivo vakapfuma zvakasarudzika muma antioxidants, ayo akaiswa mukati meganda rakasviba ().

Muchokwadi, walnuts inoverengera wechipiri mune ongororo yekuongorora iyo antioxidant zvemukati me1,113 chikafu chinowanzo kudyiwa muUnited States ().

Zvimwe zvinozivikanwa zvinomera zvinomera mu walnuts zvinosanganisira:

• Ellagic asidhi. Iyi antioxidant inowanikwa muhuwandu hwakawanda muma walnuts, pamwe chete nemamwe makomputa ane hukama senge ellagitannins. Ellagic acid inogona kudzikisa njodzi yako yechirwere chemwoyo nekenza (,,).
• Catechin. Catechin is flavonoid antioxidant inogona kuve nehutano hwakasiyana, kusanganisira kusimudzira hutano hwemwoyo (,,).
• Melatonin. Iyi neurohormone inobatsira kudzora muviri wako wachi. Iyo zvakare ine antioxidant ine simba iyo inogona kudzikisa njodzi yako yechirwere chemwoyo (, 27,).
• Phytic asidhi. Phytic acid, kana phytate, inobatsira antioxidant, asi inogona kudzikisa kunwa kwesimbi uye zinc kubva kuchikafu chimwe chete - mhedzisiro inongova yevanonetseka kune avo vanotevera kudya zvisina kuenzana ().

Walnuts ndeimwe yemafuta akapfuma ezvinyorwa zve antioxidants. Izvi zvinosanganisira ellagic acid, ellagitannins, catechin, uye melatonin.

Utano hunobatsira walnuts

Walnuts akabatanidzwa kune akati wandei ehutano mabhenefiti. Ivo vakave vachibatanidzwa neiyo yakaderedzwa njodzi yehosha yemoyo nekenza, pamwe nekuvandudzwa kwehuropi basa.

Hutano hwemwoyo

Chirwere chemwoyo - kana chirwere chemoyo - izwi rakafara rinoshandiswa kumamiriro ezvinhu asingagumi ane chekuita nemoyo nemidziyo yeropa.

Muzviitiko zvakawanda, njodzi yako yechirwere chemwoyo inogona kudzikiswa nemararamiro ane hutano, sekudya nzungu (,,).

Walnuts hazvisi izvo. Muchokwadi, ongororo zhinji dzinoratidza kuti kudya walnuts kunogona kurwisa njodzi dzechirwere chemoyo ne:

• kudzikisa LDL (yakaipa) cholesterol (,,,,,)
• kuderedza kuzvimba (,)
• kuvandudza mashandiro eropa, nekudaro uchicheka njodzi yekuvakwa kweplate mumatope ako (,,)

Iyi mhedzisiro inogona kunge yakakonzerwa nemafuta anobatsira kuumbwa kwema walnuts, pamwe neyakafuma antioxidant yavo yezvinhu.

Kenza kudzivirira

Cancer iboka rezvirwere zvinoratidzwa nekusajairika kwemasero kukura.

Ngozi yako yekuvandudza mamwe marudzi ekenza inogona kudzikiswa nekudya chikafu chine hutano, kurovedza muviri, uye kudzivirira maitiro asina kunaka ehupenyu.

Sezvo walnuts ari akapfuma sosi yemiti yemiti inobatsira, inogona kuve chikamu chinoshanda checancer-kudzivirira chikafu ().

Walnuts ane akati wandei bioactive zvikamu zvinogona kuve neanticancer zvivakwa, zvinosanganisira:

• phytosterols (,)
• Gamma-tocopherol ()
• omega-3 mafuta acids (,,)
• ellagic acid uye mamwe macomputer (,)
• akasiyana antioxidant polyphenols ()

Ongororo dzekucherechedza dzakabatanidza kudyiwa kwenguva dzose kwenzungu kune njodzi yakaderera yekenza yekenza uye yeprostate (,).

Izvi zvinotsigirwa nezvidzidzo zvemhuka zvinoratidza kuti kudya walnuts kunogona kudzora kenza kukura muzamu, prostate, colon, uye itsvo tishu (,,,).

Nekudaro, zvisati zvasvika pamhedziso yakasimba, izvi zvinoda kusimbiswa nezvidzidzo zvekiriniki muvanhu.

Hutano hwehuropi

Ongororo dzinoverengeka dzinoratidza kuti kudya nzungu kunogona kuvandudza mashandiro ehuropi. Ivo zvakare vanoratidza kuti walnuts inogona kubatsira nekushushikana uye zera zvine chekuita nezera muhuropi basa (,).

Chidzidzo chevakuru vakura chakabatanidza kunwa nguva dzose kwema walnuts nekukosha kwendangariro kunatsiridza ().

Zvakadaro, izvi zvidzidzo zvaiongororwa uye hazvigone kuratidza kuti walnuts ndiyo yaive chikonzero chekuvandudzwa kwehuropi basa. Huchapupu hwakasimba hunopihwa neongororo dzinoongorora mhedzisiro yekudya walnuts zvakananga.

Imwe ye8-vhiki yekudzidza mu64 vadiki, vakuru vane hutano, vakawana kuti kudya walnuts kunatsiridza nzwisiso. Zvisinei, kuvandudzwa kwakakosha mukufunga kusiri kwekutaura, ndangariro, uye manzwiro hazvina kuwanikwa ().

Walnuts zvakare akaratidzirwa kuvandudza mashandiro ehuropi mumhuka. Kana mbeva dzine chirwere cheAlzheimer dzakadyiswa walnuts zuva rega rega kwemwedzi gumi, ndangariro uye hunyanzvi hwekudzidza hwakavandudzika zvakanyanya ().

Saizvozvowo, zvidzidzo mumakonzo akare zvakawana kuti kudya walnuts kwemavhiki masere kwakadzora kukanganiswa zvine chekuita nezera muhuropi basa (,).

Iyi mhedzisiro ingangoitika nekuda kweiyo yakakwira antioxidant zvemukati zvemnnuts, asi yavo omega-3 fatty acids inogona kuita basa zvakare (,).

Walnuts akapfuma muma antioxidants uye mafuta ane hutano. Vanogona kudzora chirwere chemwoyo uye njodzi yekenza, pamwe nekuvandudza kushanda kwehuropi uye pamwe kunonoka kufambira mberi kwechirwere cheAlzheimer.

Migumisiro yakaipa uye kunetseka kweumwe neumwe

Kazhinji, walnuts inoonekwa seyakagwinya, asi vamwe vanhu vanofanirwa kuvadzivirira nekuda kwechirwere.

Walnut chisimbwa

Walnuts ari pakati pezvisere zvakanyanya allergenic chikafu ().

Zviratidzo zvehunnal allergies zvinowanzo kuve zvakanyanya uye zvinogona kusanganisira sejoriki kuvhunduka (anaphylaxis), iyo inogona kuuraya pasina kurapwa.

Ivo vanhu vane walnut allergies vanofanirwa kudzivirira aya nzungu zvachose.

Yakaderedzwa zvicherwa kutora

Kufanana nembeu dzese, walnuts akakwirira mu phytic acid ().

Phytic acid, kana phytate, chinhu chemuti chinokanganisa kunwa kwemaminerari - simbi ne zinc - kubva munzira yako yekugaya. Izvi zvinongoshanda chete kuzvikafu zvine chikafu chepamusoro-phytate.

Vanhu vanotevera zviyero zvisina kuenzana zvakapfuma muphytic acid vari panjodzi huru yekuvandudza kushomeka kwemamineral, asi vanhu vazhinji havafanirwe kunetseka.

Walnuts ane hutano hwakanaka, asi vamwe vanhu vane allergiki uye vanofanirwa kuzvidzivirira. Phytic acid inogona kukanganisa kunwa kwemaminera, asi izvi kazhinji hazvinei nezvevanhu vanodya kudya kwakaringana.

Chinokosha

Walnuts akapfuma mumoyo-hutano mafuta uye akakwirira mune antioxidants.

Uyezve, kugara uchidya walnuts kunogona kusimudzira hutano hwehuropi uye kudzikisira njodzi yako yechirwere chemwoyo nekenza.

Idzo nzungu dzinosanganisirwa nyore nyore mukudya kwako, sezvo dzichigona kudyiwa dzoga kana kuwedzerwa kune zvakawanda zvakasiyana zvekudya.

Zvichitaurwa zviri nyore, kudya walnuts kunogona kuve chimwe chezvinhu zvakanakisa zvaungaite kusimudzira hutano hwako.