Ama-Walnuts Amnyama: Ukubuyekezwa Kwamantongomsoco

-Delile

• Ayini ama-walnuts amnyama?
• Ukudla okunomsoco omnyama
• Izinzuzo ezingaba khona zezempilo zamantongomane amnyama
• Kungazuzisa impilo yenhliziyo
• Kungaba nezakhiwo ze-anticancer
• Yiba nezakhiwo ezilwa namagciwane
• Kwangathi kungasiza ukunciphisa umzimba
• Ukusetshenziswa kwamantongomane amnyama
• Ukuphepha komnathi omnyama
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ama-walnuts amnyama agujwa ngenxa yokunambitheka kwawo okunesibindi, okomhlaba kanye nephrofayli yomsoco ehlaba umxhwele.

Zihlotshaniswe nezinzuzo eziningi zezempilo njengokunciphisa ubungozi besifo senhliziyo kanye nokwehlisa isisindo.

Amakhemikhali e-antioxidant kanye nama-antibacterial kumagobolondo awo angaphandle, noma izikhumba, azenza zibe lusizo ekwelapheni ngokwemvelo ukutheleleka kwamagciwane kanye namagciwane.

Lo mbhalo ubuyekeza izinzuzo, ukusetshenziswa, kanye nokukhathazeka okungaba khona kokuphepha kwama-walnuts amnyama.

Ayini ama-walnuts amnyama?

Ama-walnuts amnyama, noma I-Juglans nigra, zikhula zasendle ngaphesheya kwe-United States futhi zingama-walnut wesibili alinywe kakhulu eNyakatho Melika, kulandela ama-walnuts amaNgisi.

Ziqukethe inhlamvu, isembozo sangaphandle esomile esaziwa ngokuthi yisikebhe negobolondo eliqinile.

I-kernel iyingxenye ye-walnut evame ukudliwa eluhlaza noma eyosiwe futhi ingacindezelwa uwoyela. Izikebhe ziqukethe ama-antioxidants futhi zisetshenziselwa ukukhishwa kanye nezithasiselo ngezinhloso zokwelapha, njengokulapha izifo ezithathelwanayo noma ukunciphisa ukuvuvukala ().

Ama-walnuts amnyama anokunambitheka nephunga elihlukile, okwenza abe nesibindi futhi abe nobumba kunama-walnuts esiNgisi. Ziyisengezo esidumile kuzindlela zokupheka njengezimpahla ezibhakiwe kanye nama-dessert.

Ama-walnuts amnyama yi-walnut yesibili evame kakhulu futhi ayaziswa ngenxa yokunambitheka kwawo okunesibindi nomhlaba. Izakhi zomzimba ezikhunjini ziyakhishwa futhi zisetshenziselwe izithasiselo.

Ukudla okunomsoco omnyama

Ama-walnuts amnyama anamaprotheni amaningi, amafutha anempilo, namavithamini namaminerali amaningi.

I-ounce elilodwa (28-gram) lokuphakelwa kwama-walnuts amnyama liqukethe ():

• Amakholori: 170
• Amaprotheni: 7 amagremu
• Amafutha: 17 amagremu
• AmaCarbs: 3 amagremu
• Umucu: 2 amagremu
• Magnesium: I-14% ye-Reference Daily Intake (i-RDI)
• I-Phosphorus: 14% we-RDI
• Potassium: 4% we-RDI
• Insimbi: 5% we-RDI
• Izinki: 6% we-RDI
• Yethusi: U-19% we-RDI
• I-Manganese: Ama-55% we-RDI
• Selenium: U-7% we-RDI

Ama-walnuts amnyama angama-75% aphezulu kunamaprotheni kunama-walnuts esiNgisi, anikezela ngama-4 amagremu wamaprotheni nge-1-ounce ngalinye (28-gram) ekhonza. Amaprotheni yisakhamzimba esithinta ngokuhle ukwehla kwesisindo, ukulawula ushukela egazini, kanye nemizwa yokugcwala (,).

Ziphansi kuma-carbs, futhi iningi lama-carbs avela ku-fiber, isakhi somzimba esingaphinde sikhuthaze imizwa yokugcwala nokulawulwa kwesisindo ().

Ama-walnuts awumthombo omuhle wama-antioxidants - izinto ezingavimbela noma zibambezele ukulimala kwamaselula okubangelwa ama-molecule angaqiniseki abizwa ngama-radicals amahhala.

Isibonelo, aqukethe ama-proanthocyanidins, angavikela ekulimaleni kwelanga, athuthukise umbono, futhi andise ukujikeleza kwegazi ().

Ziphinde zinikeze i-alpha-linolenic acid (ALA), uhlobo lwe-omega-3 fatty acid. I-ALA ingamafutha abalulekile, okusho ukuthi umzimba wakho awukwazi ukuwakhiqiza, ngakho-ke uwadinga ekudleni kwakho.

I-ALA ixhunyaniswe nezinzuzo eziningana zezempilo, kufaka phakathi ukuncipha kwengozi yesifo senhliziyo nesifo sohlangothi (,).

Ama-walnuts amnyama angukudla okuminyene nomsoco - aphansi kuma-carbs futhi anamaprotheni amaningi, ama-antioxidants, nama-omega-3 fatty acids.

Izinzuzo ezingaba khona zezempilo zamantongomane amnyama

I-fiber, i-omega-3 fatty acids, nama-antioxidants kuma-walnuts amnyama ahlinzeka ngezinzuzo ezahlukahlukene zezempilo. Ngaphezu kwalokho, izigaxa zamantongomane amnyama zinezinto ezihlukile zokulwa namagciwane futhi zisetshenziselwa ukukhipha amakhambi nezithako.

Ama-walnuts amnyama afana nokudla okunomsoco njengama-walnuts esiNgisi, afundwe kakhulu ngezinzuzo zawo zezempilo.

Kungazuzisa impilo yenhliziyo

Ama-walnuts amnyama aqukethe izakhi ezahlukahlukene nezakhi ezihlomulisa impilo yenhliziyo, kufaka phakathi:

• Omega-3 okunamafutha acid. Kwangathi kungathuthukisa izici ezithile zobungozi besifo senhliziyo ezifana nomfutho wegazi ophakeme namazinga e-cholesterol ().
• Ama-Tannins. Siza ukwehlisa umfutho wegazi futhi wehlise amazinga e-lipid egazi, okungenzeka ngcono impilo yenhliziyo ().
• Ellagic acid. Kungasiza ukuvimbela ukuncipha kwemithambo ebangelwa ukwakhiwa kocwecwe okungaholela esifo senhliziyo ().

Ukubuyekezwa kwezifundo eziyi-13 kutholile ukuthi ukudla ama-walnuts kunciphise inani kanye ne-LDL (bad) cholesterol. Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi ukudla ama-walnuts kuthuthukisa ukusebenza kwemithambo yegazi futhi kunciphisa ubungozi bokwakhiwa kwamapuleti, okuyingozi enkulu yesifo senhliziyo (,).

Kungaba nezakhiwo ze-anticancer

Ama-walnuts amnyama aqukethe i-antitumor compound ebizwa nge-juglone. Izifundo ze-test-tube zithole ukuthi le nhlanganisela inciphisa kakhulu ukukhula kwesimila (,,).

Ucwaningo oluningi lwe-test-tube lukhombisa ukuthi i-juglone ingadala ukufa kwamaseli kumaseli athile anomdlavuza, kufaka phakathi isibindi nesisu (,,).

Ngaphezu kwalokho, ama-walnuts amnyama aqukethe ama-antioxidants e-flavonoid akhonjiswe ukuthi anemiphumela ezuzisayo kumdlavuza wamaphaphu, webele, webele wendlala kanye nowomdlavuza ().

Yiba nezakhiwo ezilwa namagciwane

Izikhumulo ezimnyama zamantongomane ziphezulu kuma-tannin - ahlanganiswe nezakhi zokulwa namagciwane ().

Ama-Tannins kuma-walnuts amnyama anemiphumela elwa namagciwane ngokumelene, ngokwesibonelo, IListeria, Salmonella, futhi E. coli - amabhaktheriya avame ukudala izifo ezitholakala ekudleni ().

Ucwaningo lwe-test-tube luthole ukuthi ama-black walnut hull extracts anemisebenzi elwa namagciwane kanye nama-antibacterial, evimbela ukukhula kwe- I-Staphylococcus aureus, ibhaktheriya engadala izifo ().

Kwangathi kungasiza ukunciphisa umzimba

Ucwaningo lukhombisa ukuthi ukudla amantongomane - ikakhulukazi ama-walnuts - kungakusiza ulahlekelwe isisindo (,).

Yize ama-walnuts anama-calories amaningi, iningi lala makhalori avela emafutheni aphilile. Amafutha angasiza ekwandiseni imizwa yokugcwala futhi avikele nendlala (,).

Eqinisweni, ama-walnuts atholakele ukukugcina ugcwele isikhathi eside, okungakusiza ngokwemvelo udle okuncane, okungakhuthaza ukwehla kwesisindo ().

Kwisifundo esisodwa sezinyanga ezi-3, abantu abadle inkomishi engu-1/4 (amagremu angama-30) ama-walnuts nsuku zonke babhekana nokulahleka kwesisindo okukhulu kuneqembu lokulawula - yize amakhalori angeziwe ama-walnuts ().

Ama-walnuts amnyama angaba nemiphumela yokulwa nomdlavuza futhi akhuthaze impilo yenhliziyo nokuncipha kwesisindo. Ngokwengeziwe, izinhlanganisela zezitshalo ezikhunjini zinezakhi zokulwa namagciwane.

Ukusetshenziswa kwamantongomane amnyama

Izinhlanganisela zezitshalo ezikhunjini ezimnyama zamantongomane ziyakhishwa futhi zisetshenziswe njengezithasiselo ngendlela yamaphilisi noma amaconsi oketshezi.

Ngenxa yezakhi zayo zokulwa namagciwane, ukukhishwa kwamantongomane amnyama kusetshenziselwa izithako eziyinkimbinkimbi zomhlonyane. Umhlonyane uyinkimbinkimbi eyenziwe ngezikhumba zamantongomane ezimnyama, isitshalo esibizwa ngokuthi umhlonyane, nama-clove. Kuyikhambi elingokwemvelo lokulwa nezifo ezinamagciwane.

Abanye abantu basebenzisa lokhu kukhishwa njengesihlangu sokubulala amagciwane emlonyeni wabo. Khipha emaqabungeni omdaka omnyama kungasetshenziswa ukwelapha izimo zesikhumba, njenge-eczema, i-psoriasis, nezinsumpa (,).

Ngaphezu kwalokho, ukukhishwa kwesikebhe kusetshenziswa njengodayi wezinwele, isikhumba, nezingubo ngenxa yama-tanini, anomphumela wemvelo wobumnyama.

Kokubili ukukhishwa kwamantongomane amnyama kanye nezithako eziyinkimbinkimbi zomhlonyane kutholakala kabanzi ezitolo naku-inthanethi.

Lokho kusho ukuthi, ucwaningo lukhawulelwe ekukhishweni kukanathi omnyama kwalokhu kusetshenziswa, futhi kudingeka izifundo eziningi ukuze kuqinisekiswe izinzuzo nemiphumela emibi yezakhamzimba zamantongomane ezimnyama.

Okukhishwe emigodini yamantongomane amnyama kuyathandwa ekwelashweni ngamakhambi futhi kusetshenziselwa ukwelapha ukutheleleka kwezifo. Ingasetshenziswa futhi njenge-gargle nanjengodayi wemvelo.

Ukuphepha komnathi omnyama

Yize ama-walnuts amnyama enezinzuzo eziningi zezempilo, kunezici ezithile zokuphepha okufanele uzicabangele lapho uzidla noma uzithatha njengesengezo.

Abantu abananoma imaphi amantongomane noma izihlahla zokungezwani komzimba akufanele badle ama-walnuts amnyama noma basebenzise izithasiselo eziqukethe.

Izithasiselo azilawulwa yi-Food and Drug Administration (FDA). Ngakho-ke, kufanele uzithenge kumikhiqizo enedumela elihle enikezela ngemikhiqizo ehlolwe ngokuzimela ukuphepha namandla.

Ukucwaninga ngemiphumela yezithasiselo zamantongomane amnyama ngesikhathi sokukhulelwa noma ngenkathi ukuncelisa kunganele, futhi akwaziwa ukuthi kuphephile yini ukuthatha lezi zithasiselo ngesikhathi sokukhulelwa noma sokuncelisa.

Ngokwengeziwe, ama-tannins kuma-walnuts amnyama angaxhumana nemithi ethile. Kungcono ukubonisana nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuthatha i-black walnut extract uma uthatha imishanguzo noma ukhulelwe noma uncelisa ().

Abantu abakhulelwe noma abancelisayo, abaphikisana namantongomane, noma imithi ethile akufanele bathathe izithako ze-walnut ezimnyama ngaphandle kokubonisana nomhlinzeki wezempilo kuqala.

Okubalulekile

Ama-walnuts amnyama aphezulu ku-omega-3 fatty acids namavithamini namaminerali amaningi. Banganciphisa ingozi yesifo senhliziyo futhi babe nezakhi ze-anticancer kanye ne-antibacterial.

Ama-antioxidants nezinye izinhlanganisela zezitshalo ezikhunjini ezimnyama zamantongomane zibenza bengezeleleke kakhulu ngamakhambi - yize ucwaningo lusalinganiselwe.

Iphrofayili yabo yokudla okunomsoco nokunambitheka kwesibindi kwenza ama-walnut amnyama abe isengezo esiwusizo nesiphundu ekudleni kwakho.