Izinzuzo Eziqinisekisiwe Zezempilo Eziyi-7 ZaseBrazil Nuts

-Delile

• 1. Kupakishwe izakhamzimba
• 2. Ucebile nge-selenium
• 3. Usekela umsebenzi wegilo
• 4. Kwangathi kungasiza labo abanezinkinga ze-thyroid
• 5. Kunganciphisa ukuvuvukala
• 6. Ilungele inhliziyo yakho
• 7. Kungaba kuhle ebuchosheni bakho
• Izingozi zempilo zokudla amantongomane eBrazil
• Okubalulekile

Amantongomane aseBrazil angamantongomane emithi avela ehlathini lemvula lase-Amazon eBrazil, eBolivia nasePeru. Ukuthungwa kwabo okubushelelezi, kwe-buttery nokunambitheka kwe-nutty kuvamise ukujabulela okuluhlaza noma oku-blanched.

Lawa nati anamandla aminyene, anomsoco kakhulu, futhi angomunye wemithombo yokudla egxile kakhulu kwi-selenium yamaminerali.

Ukudla amantongomane aseBrazil kungazuzisa impilo yakho ngezindlela eziningana, kufaka phakathi ukulawula indlala yegilo, ukunciphisa ukuvuvukala, nokusekela inhliziyo yakho, ubuchopho namasosha omzimba.

Nazi izinzuzo eziyisikhombisa eziqinisekisiwe zezempilo nezokudla kwamantongomane aseBrazil.

1. Kupakishwe izakhamzimba

Amantongomane aseBrazil anominyene kakhulu futhi anamandla.

I-1-ounce (28-gram) ekhonza amantongomane aseBrazil iqukethe izakhi zomzimba ezilandelayo (, 2):

• Amakholori: 187
• Amaprotheni: 4.1 amagremu
• Amafutha: 19 amagremu
• AmaCarbs: 3.3 amagremu
• Umucu: 2.1 amagremu
• Selenium: 988% we-Reference Daily Intake (RDI)
• Ithusi: 55% we-RDI
• Magnesium: 33% we
• I-Phosphorus: 30% we-RDI
• AmaManganese: 17% we-RDI
• Izinki: 10.5% we-RDI
• Thiamine: U-16% we-RDI
• Uvithamini E: U-11% we-RDI

Amantongomane aseBrazil acebile nge-selenium, ngenathi elilodwa nje eliqukethe i-96 mcg, noma i-175% ye-RDI. Iningi lamanye amantongomane linikela ngaphansi kuka-1 mcg, ngokwesilinganiso (3).

Ngokwengeziwe, anokuxinana okuphezulu kwe-magnesium, ithusi, ne-zinc kunamanye amantongomane amaningi, yize amanani ngqo alezi zakhi zomzimba angahluka ngokuya ngesimo sezulu nomhlabathi (3).

Ekugcineni, amantongomane aseBrazil angumthombo omuhle kakhulu wamafutha enempilo. Eqinisweni, u-36% wamafutha amantongomane aseBrazil angama-37% polyunsaturated fatty acids, uhlobo lwamafutha olukhonjisiwe ukuthi luzuze impilo yenhliziyo (,).

Isifinyezo Amantongomane aseBrazil anamandla futhi acebile emafutheni aphilile, i-selenium, i-magnesium, ithusi, i-phosphorus, i-manganese, i-thiamine, ne-vitamin E.

2. Ucebile nge-selenium

Amantongomane aseBrazil angumthombo ocebile we-selenium. Eqinisweni, aqukethe okuningi kwalesi sitshalo kunanoma iyiphi enye inadi enesilinganiso esingu-96 mcg ngenhlamvu ngayinye. Kodwa-ke, amanye apakisha okungama-400 mcg ngamantongomane (, 3).

I-RDI ye-selenium ingama-55 mcg ngosuku kubantu abadala. Ngakho-ke, isilinganiso samantongomane aseBrazil siqukethe i-175% yenani elidingekayo laleli mineral (, 2).

I-Selenium yinto yokulandela umkhondo ebalulekile ekusebenzeni kahle komzimba wakho. Kubalulekile ku-thyroid yakho futhi kuthonya amasosha akho omzimba nokukhula kwamaseli ().

Ngempela, amazinga aphakeme we-selenium axhunyaniswe nokusebenza komzimba okuthuthukisiwe kanye nemiphumela engcono yomdlavuza, ukutheleleka, ukungazali, ukukhulelwa, isifo senhliziyo, nokuphazamiseka kwemizwelo ().

Yize ukuntuleka kwe-selenium kuyivelakancane, abantu abaningi emhlabeni jikelele banokudla okwanele kwe-selenium ukuze basebenze kahle. Isibonelo, isimo se-selenium esingaphansi sitholakale kubantu kulo lonke elaseYurophu, e-United Kingdom, naseMpumalanga Ephakathi ().

Amantongomane aseBrazil ayindlela ephumelela kakhulu yokugcina noma yokwengeza ukudla kwakho kwe-selenium. Eqinisweni, isifundo esisodwa kubantu abangama-60 sathola ukuthi ukudla amantongomane amabili eBrazil ngosuku kwakusebenza njengokuthatha isithasiselo selenium ekukhuphuleni amazinga we-selenium ().

Isifinyezo Amantongomane aseBrazil acebile ngeselenium. Inathi elilodwa lingaqukatha i-175% ye-RDI. I-Selenium iyisici esibalulekile sokulandela umkhondo esibalulekile kumasosha akho omzimba, indlala yegilo, nokukhula kwamaseli.

3. Usekela umsebenzi wegilo

Indlala yakho yegilo iyindlala encane emise okwevemvane elele emphinjeni wakho. Ifihla ama-hormone amaningi abalulekile ekukhuleni, ekugayeni umzimba nasekulawuleni izinga lokushisa komzimba.

Izicubu ze-thyroid zinokuxinana okuphezulu kakhulu kwe-selenium, njengoba kuyadingeka ekukhiqizeni i-hormone yegilo T3, kanye namaprotheni avikela i-thyroid yakho ekulimaleni (,).

Ukudla okuphansi kwe-selenium kungaholela ekulimaleni kwamaselula, kunciphise umsebenzi we-thyroid, kanye nokuphazamiseka kokuzivikela komzimba njengeHashimoto's thyroiditis kanye nesifo seGraves. Kungakhuphula nengozi yakho yokuba nomdlavuza wegilo (,).

Ucwaningo olulodwa olukhulu eChina lubonise ukuthi abantu abanamazinga aphansi e-selenium babenezifo eziphakeme kakhulu zesifo se-thyroid, njenge-hypothyroidism, i-thyroiditis, ne-thyroid eyandisiwe, uma kuqhathaniswa nalabo abanamazinga ajwayelekile ().

Lokhu kugcizelela ukubaluleka kokuthola ukudla okwanele kwe-selenium. Inhlamvu eyodwa kuphela yaseBrazil ngosuku kufanele ihambise i-selenium eyanele ukugcina ukusebenza kahle kwe-thyroid ().

Isifinyezo Indlala yakho yegilo ikhiqiza ama-hormone adingekayo ekukhuleni, ekugayeni umzimba nasekulawuleni izinga lokushisa komzimba. Inathi eyodwa yaseBrazil iqukethe i-selenium eyanele ukuxhasa ukukhiqizwa kwamahomoni e-thyroid namaprotheni avikela i-thyroid yakho.

4. Kwangathi kungasiza labo abanezinkinga ze-thyroid

Kanye nokuqinisekisa ukusebenza kahle kwe-thyroid, i-selenium ingathuthukisa izimpawu kubantu abanezinkinga ze-thyroid.

I-Hashimoto's thyroiditis yisifo sokuzimela lapho izicubu ze-thyroid zibhujiswa kancane kancane, okuholela ku-hypothyroidism kanye nezimpawu ezahlukahlukene njengokukhathala, ukukhuluphala kwesisindo, nokuzizwa ubanda.

Ukubuyekezwa okuningana kutholile ukuthi ukwengeza nge-selenium kungathuthukisa ukusebenza komzimba kanye nemizwelo kubantu abane-Hashimoto's thyroiditis (, 13,).

Kodwa-ke, ezinye izibuyekezo ezimbili ziphethe ngokuthi abukho ubufakazi obenele bokuthola iqhaza le-selenium ekwelapheni lesi sifo. Ngakho-ke, kudingeka olunye ucwaningo (,).

Okwamanje, isifo seGraves yisifo se-thyroid lapho kukhiqizwa khona i-hormone eningi ye-thyroid, okuholela ezimpawu ezifana nokuncipha, ukuba buthakathaka, izinkinga zokulala namehlo aqhamukayo.

Ucwaningo lukhombisile ukuthi ukwengeza nge-selenium kungathuthukisa ukusebenza kwe-thyroid futhi kubambezele ukuqhubeka kwezinye izimpawu kubantu abanalesi sifo. Noma kunjalo, kudingeka olunye ucwaningo ().

Alukho ucwaningo oluphenye ukusetshenziswa kwamantongomane aseBrazil njengomthombo we-selenium, ikakhulukazi, kubantu abane-thyroiditis noma isifo se-Graves. Noma kunjalo, ukubandakanya ekudleni kwakho kungaba yindlela enhle yokuqinisekisa ukuthi isimo sakho selenium sanele.

Isifinyezo Ukwengeza nge-selenium kungasiza abantu abanezinkinga ze-thyroid njenge-Hashimoto's thyroiditis nesifo se-Graves. Noma kunjalo, kudingeka olunye ucwaningo.

5. Kunganciphisa ukuvuvukala

Amantongomane aseBrazil acebile ngama-antioxidants, okuyizinto ezisiza ukugcina amaseli akho enempilo. Benza lokhu ngokulwa nomonakalo odalwe ama-molecule asebenzayo abizwa ngama-radicals amahhala.

Amantongomane aseBrazil aqukethe ama-antioxidants amaningana, afaka i-selenium, i-vitamin E, nama-phenols afana ne-gallic acid ne-ellagic acid (3).

I-Selenium inyusa amazinga we-enzyme eyaziwa ngokuthi i-glutathione peroxidase (GPx), esiza ukunciphisa ukuvuvukala nokuvikela umzimba wakho ekucindezelekeni kwe-oxidative - ukungalingani phakathi kwama-antioxidants kanye nama-radicals amahhala angaholela ekulimaleni kwamaselula (,,).

Imiphumela elwa nokuvuvukala kwamantongomane eBrazil ingatholakala kusuka kumithamo eyodwa, emikhulu nemithamo emincane isikhathi eside.

Ucwaningo olulodwa kubantu abayi-10 luye lwabona ukuthi i-20- noma i-50-gram eyodwa esebenza (amantongomane ama-4 noma ama-10, ngokulandelana) yehlise kakhulu inani lezimpawu zokuvuvukala, kufaka phakathi i-interleukin-6 (IL-6) ne-tumor necrosis factor alpha (TNF-alpha) ) ().

Olunye ucwaningo lwezinyanga ezintathu lunikeze abantu abelashelwa ukwehluleka kwezinso umuthi owodwa we-brazil ngosuku. Kutholakale ukuthi amazinga abo e-selenium ne-GPx akhuphukile, kanti amazinga abo omaka abavuthayo kanye ne-cholesterol behle kakhulu ().

Kodwa-ke, izifundo zokulandelela zaphawula ukuthi lapho abantu beyekile ukudla amantongomane aseBrazil, lezi zilinganiso zabuyela emazingeni azo okuqala. Lokhu kukhombisa ukuthi izinguquko zesikhathi eside zokudla ziyadingeka ukuze kuzuze izinzuzo zamantongomane aseBrazil (,).

Isifinyezo Amantongomane aseBrazil aqukethe ama-antioxidants afana ne-selenium, i-vitamin E, nama-phenols. I-nut eyodwa kuphela ngosuku ingaholela ekunciphiseni ukuvuvukala. Noma kunjalo, ukudla kwakho kudinga ukungaguquguquki ukuze uqhubeke nokuthola inzuzo.

6. Ilungele inhliziyo yakho

Amantongomane aseBrazil aqukethe okunamafutha acid anempilo, njengamafutha we-polyunsaturated, futhi acebile ngama-antioxidants, amaminerali kanye nefayibha, konke lokho kungasiza ekwehliseni ubungozi besifo senhliziyo (25).

Ucwaningo olulodwa kubantu abadala abayishumi abaphenye ngemiphumela yokudla amantongomane aseBrazil emazingeni e-cholesterol. Kubanikeze ama-5, 20, noma ama-50 amagremu amakinati aseBrazil noma i-placebo.

Ngemuva kwamahora ayi-9, iqembu elathola ukuphakelwa kuka-20- noma 50-gram lalinamazinga aphansi e-cholesterol ye-LDL (embi) namazinga aphezulu we-cholesterol ye-HDL (enhle), uma kuqhathaniswa namaqembu athola amanani aphansi ().

Olunye ucwaningo luhlaziye imiphumela yokudla amantongomane aseBrazil kubantu abakhuluphele abanokushoda kwe-selenium ababelashelwa isifo sezinso.

Ithole ukuthi ukudla amantongomane aseBrazil aqukethe i-290 mcg ye-selenium nsuku zonke amasonto ayi-8 kukhuphule kakhulu amazinga we-HDL cholesterol. Ukwenza ngcono amazinga akho e-cholesterol e-HDL kungehlisa ingozi yesifo senhliziyo ().

Ngaphezu kwalokho, ucwaningo lwamasonto ayi-16 lwentsha ekhuluphele lubonile ukuthi ukudla amagremu ayi-15-25 wamantongomane aseBrazil ngosuku kuthuthukisa ukusebenza komkhumbi wegazi futhi kwehlise amazinga e-LDL cholesterol kanye namazinga e-triglyceride ().

Imiphumela yamantongomane eBrazil empilweni yenhliziyo iyathembisa. Noma kunjalo, olunye ucwaningo luyadingeka ukuthola inani elifanele nokuthi yibaphi abantu abangahle bathole izinzuzo ezinkulu kakhulu.

Isifinyezo Ukudla amantongomane aseBrazil kungakhulisa impilo yenhliziyo yakho ngokunciphisa i-cholesterol ye-LDL (embi), kwandise i-cholesterol ye-HDL (okuhle), nokwenza ngcono ukusebenza komkhumbi wegazi.

7. Kungaba kuhle ebuchosheni bakho

Amantongomane aseBrazil aqukethe i-ellagic acid ne-selenium, kokubili okungasiza ubuchopho bakho.

I-Ellagic acid wuhlobo lwe-polyphenol kumantongomane aseBrazil. Inezici zokulwa ne-antioxidant nezokulwa nokuvuvukala ezingaba nemiphumela yokuvikela nokucindezela engqondweni yakho (,,).

I-Selenium nayo ingadlala indima empilweni yezobuchopho ngokusebenza njenge-antioxidant ().

Kokunye ukuhlola, abantu abadala asebekhulile abanokukhubazeka kwengqondo badle umuthi owodwa waseBrazil ngosuku izinyanga eziyisithupha. Ngaphezu kokuthola amazinga okwenyuka kwe-selenium, bakhombise ukuthuthuka kokukhuluma ngamazwi nokusebenza kwengqondo ().

Izinga eliphansi le-selenium lihlotshaniswa nezifo ezingenayo i-neurodegenerative njenge-Alzheimer's kanye neParkinson, ngakho-ke ukuqinisekisa ukuthi ukudla okwanele kubalulekile (,).

Ngaphezu kwalokho, olunye ucwaningo lukhombisa ukuthi ukwengeza nge-selenium kungasiza ukulamula isimo esingesihle, esihlotshaniswa kakhulu nokudla okunganele kwe-selenium. Kodwa-ke, imiphumela iyashayisana, futhi kudingeka olunye ucwaningo (,).

Isifinyezo Amantongomane aseBrazil aqukethe i-ellagic acid, engaba nemiphumela yokuvikela ebuchosheni bakho. Ngokwengeziwe, i-selenium inganciphisa ubungozi bezinye izifo zobuchopho futhi ithuthukise ukusebenza kwengqondo nokuzizwa. Noma kunjalo, kudingeka olunye ucwaningo.

Izingozi zempilo zokudla amantongomane eBrazil

Amantongomane aseBrazil ahlinzeka ngezinzuzo ezithile zezempilo, kepha ukudla okuningi kakhulu kungaba yingozi.

Eqinisweni, ukuphuza u-5,000 mcg we-selenium, okuyinani elingamantongomane alinganiselwa kuma-50 aseBrazil, kungadala ubuthi. Lesi simo esiyingozi saziwa njenge-selenosis futhi singadala izinkinga zokuphefumula, isifo senhliziyo, nokwehluleka kwezinso ().

Ngaphezu kwalokho, i-selenium eningi kakhulu, ikakhulukazi evela kuma-supplements, ixhunyaniswe nengozi eyengeziwe yesifo sikashukela nomdlavuza wendlala yesinye (,,).

Kodwa-ke, imiphakathi e-Amazon enokudla kwendabuko okuphezulu ngokwemvelo e-selenium ayibonisanga imiphumela emibi noma izimpawu zesifo selenium ().

Noma kunjalo, kubalulekile ukunciphisa ukudla kwakho kwansuku zonke kwamantongomane aseBrazil.

Izinga eliphezulu lokudla kwe-selenium kubantu abadala ngu-400 mcg ngosuku. Ngalesi sizathu, kubalulekile ukuthi ungadli amantongomane amaningi aseBrazil futhi uhlole amalebula okunomsoco wokuqukethwe kwe-selenium.

Ukunciphisa ukudla kwakho kukinati elilodwa kuya kwamathathu eBrazil ngosuku kuyindlela ehlakaniphile yokugwema ukusebenzisa i-selenium eningi (25).

Ukwengeza, labo abane-allergies yamantongomane bangaba negulisi kumantongomane aseBrazil futhi badinga ukuwagwema.

Isifinyezo I-Selenium toxicity yisimo esingajwayelekile kodwa esiyingozi, esingasongela impilo. Izinga lokuphepha elingenhla lokuphepha le-selenium lingu-400 mcg.Kubalulekile ukunciphisa ukudla kwakho kube ngamantongomane angu-1-3 eBrazil ngosuku noma uhlole ukuthi ingakanani i-selenium esemantongomeni owathengayo.

Okubalulekile

Amantongomane aseBrazil ayizindawo zokuphehla amandla zomsoco, ahlinzeka ngamafutha anempilo, ama-antioxidants, amavithamini, namaminerali. Ziphezulu kakhulu kwi-selenium, amaminerali anezakhi ezinamandla zokulwa ne-antioxidant.

Ukudla amantongomane eBrazil kunganciphisa ukuvuvukala, kusekele ukusebenza kobuchopho, futhi kuthuthukise ukusebenza kwe-thyroid nempilo yenhliziyo.

Ukugwema ukusebenzisa i-selenium eningi kakhulu, nciphisa ukudla kwakho kukinati elilodwa kuya kwamathathu eBrazil ngosuku.