Izindlela Ezi-7 Ama-hazelnuts Azuzisa Impilo Yakho

-Delile

• 1. Kugcwele Izakhamzimba
• 2. Ilayishwe Ama-antioxidants
• 3. Kungaba Kuhle Enhliziyweni
• 4. Kuxhunyaniswe namanani aphansi womdlavuza
• 5. Kunganciphisa Ukuvuvukala
• 6. Kungasiza Izinga Likashukela Eliphansi Legazi
• 7. Kulula ukwengeza ekudleni kwakho
• Okusemqoka

I-hazelnut, eyaziwa nangokuthi i-filbert, uhlobo lohlobo lwamantongomane oluvela ku- UCorylus isihlahla. Ilinywa khulu eTurkey, e-Italy, eSpain kanye ne-United States.

Ama-hazelnuts anokunambitheka okumnandi futhi angadliwa engaphekiwe, athosiwe noma agaywe abe unamathisela.

Njengamanye amantongomane, ama-hazelnuts acebile ngezakhamzimba futhi anokuqukethwe okuphezulu kwamaprotheni, amafutha, amavithamini namaminerali. Nazi izinzuzo eziyisikhombisa ezisekelwe ebufakazini bamahazelnut.

1. Kugcwele Izakhamzimba

Ama-hazelnuts anephrofayili enhle yezakhi zomzimba. Yize zinama-kilojoule amaningi, zilayishwa izakhi zomzimba namafutha anempilo.

I-ounce elilodwa (ama-28 amagremu, noma cishe izinhlamvu ezingama-20 eziphelele) zama-hazelnut aqukethe (1):

• Amakholori: 176
• Inani lamafutha: 17 amagremu
• Amaprotheni: 4.2 amagremu
• AmaCarbs: 4.7 amagremu
• Umucu: 2.7 amagremu
• Uvithamini E: 21% we-RDI
• Thiamin: U-12% we-RDI
• Magnesium: U-12% we-RDI
• Yethusi: Ama-24% we-RDI
• I-Manganese: Ama-87% we-RDI

Ama-hazelnuts aqukethe nenani elifanele le-vitamin B6, i-folate, i-phosphorus, i-potassium ne-zinc.

Ngokwengeziwe, zingumthombo ocebile wamafutha we-mono- ne-polyunsaturated futhi aqukethe inani elihle lama-acid e-omega-6 ne-omega-9, njenge-oleic acid (1,).

Ngaphezu kwalokho, ukukhonza i-ounce elilodwa kunikezela ngamagremu angu-2.7 wefayibha yokudla, ebanga cishe i-11% ye-DV (1).

Kodwa-ke, ama-hazelnut aqukethe i-phytic acid, ekhonjiswe ukuthi iphazamisa ukumuncwa kwamanye amaminerali, njenge-iron ne-zinc, avela kumantongomane (3).

Isifinyezo Ama-hazelnuts angumthombo ocebile wamavithamini namaminerali afana no-vitamin E, manganese nethusi. Ngokwengeziwe, anokuqukethwe okuphezulu kwe-omega-6 ne-omega-9 fatty acids.

2. Ilayishwe Ama-antioxidants

Ama-hazelnuts ahlinzeka ngamanani abalulekile ama-antioxidants.

Ama-antioxidants avikela umzimba ekucindezelekeni kwe-oxidative, okungalimaza ukwakheka kwamaseli futhi kukhuthaze ukuguga, umdlavuza nesifo senhliziyo (,).

Ama-antioxidants amaningi kakhulu kuma-hazelnut ayaziwa njengama-phenolic compounds. Kukhonjisiwe ukuthi kusiza ukwehlisa i-cholesterol yegazi nokuvuvukala. Zingasiza futhi impilo yenhliziyo futhi zivikele umdlavuza (,,).

Ucwaningo lwamaviki ayisishiyagalombili lukhombisile ukuthi ukudla ama-hazelnuts, noma ngaphandle kwesikhumba, kwehle kakhulu ukucindezeleka kwe-oxidative uma kuqhathaniswa nokungawadli ama-hazelnuts, okungabanga namiphumela (9).

Iningi lama-antioxidants akhona ligxile esikhunjeni senathi. Noma kunjalo, lokhu okuqukethwe kwe-antioxidant kungancipha ngemuva kwenqubo yokuwosa (,,).

Ngakho-ke, kuyanconywa ukuthi kudle izinhlamvu eziphelele, ezingagazingiwe ngesikhumba kunalokho okuzihluziwe, kungaba okugazingiwe noma okungagazingiwe).

Isifinyezo Ama-hazelnuts acebile kumakhemikhali e-phenolic akhonjisiwe ukukhulisa ukuvikelwa kwe-antioxidant emzimbeni. Kuhle ukuthi udle ama-hazelnut uphelele futhi ungagosiwe ukuqinisekisa ukuthi uthola inani eliphakeme kakhulu lama-antioxidants.

3. Kungaba Kuhle Enhliziyweni

Ukudla amantongomane kukhonjisiwe ukuvikela inhliziyo ().

Kuma-hazelnut, ukuminyana okuphezulu kwama-antioxidants namafutha anempilo kungakhuphula amandla we-antioxidant futhi wehlise amazinga e-cholesterol egazini (,).

Ucwaningo olwathatha inyanga yonke lwabona abantu abangama-21 abanamazinga aphezulu e-cholesterol abadle ama-18-20% wekhalori labo lansuku zonke eliphuma kuma-hazelnuts. Imiphumela ikhombise ukuthi i-cholesterol, i-triglycerides namazinga amabi we-LDL wehlisiwe ().

Ababambiqhaza baphinde babona ukuthuthuka komaka bezempilo nokuvuvukala egazini.

Ngaphezu kwalokho, ukubuyekezwa kwezifundo eziyisishiyagalolunye okubandakanya abantu abangaphezu kuka-400 kuphinde kwabona ukwehliswa kwe-LDL embi namazinga e-cholesterol esewonke kulabo abadle ama-hazelnuts, kuyilapho i-HDL cholesterol ne-triglycerides enhle ihlale ingashintshiwe ().

Ezinye izifundo zikhombise imiphumela efanayo kwezempilo yenhliziyo, ngemiphumela ekhombisa amazinga aphansi wamafutha egazi kanye namazinga anyukayo e-vitamin E (,,,).

Ngaphezu kwalokho, okuqukethwe okuphezulu kwamafutha acid, i-fiber yokudla, ama-antioxidants, i-potassium ne-magnesium kuma-hazelnuts kubonakala kusiza ukujwayelekile ukucindezelwa kwegazi ().

Ngokuvamile, ukudla amagremu angama-29 kuya kwangama-69 wama-hazelnuts ngosuku kuhlotshaniswe nokuthuthuka kwemingcele yezempilo yenhliziyo ().

Isifinyezo Ama-hazelnuts angakhuphula umthamo we-oxidative futhi anciphise amazinga e-lipid egazi, angasiza ukunciphisa ingozi yesifo senhliziyo. Kubonakala sengathi ziyasiza ukujwayelekile ukucindezelwa kwegazi.

4. Kuxhunyaniswe namanani aphansi womdlavuza

Ukuhlushwa okuphezulu kwama-hazelnuts kwama-antioxidant compounds, amavithamini namaminerali kungabanika ezinye izakhiwo ezilwa nomdlavuza.

Phakathi kwamanye amantongomane njengama-pecans nama-pistachio, ama-hazelnuts anokuhlushwa okuphezulu kwesigaba se-antioxidant esaziwa njenge-proanthocyanidins ().

Olunye ucwaningo lwe-tube-test nolwezilwane lukhombisile ukuthi ama-proanthocyanidins angasiza ekuvikeleni nasekwelapheni izinhlobo ezithile zomdlavuza. Kucatshangwa ukuthi zivikela ekucindezelekeni kwe-oxidative (,).

Ngokwengeziwe, ama-hazelnuts acebile ku-vitamin E, enye i-antioxidant enamandla ekhombise ukuvikeleka ekulimaleni kweseli okungadala noma kukhuthaze umdlavuza ().

Ngokufanayo, ama-hazelnut ahlinzeka ngokushaya okungu-87% we-RDI yama-manganese nge-ounce elilodwa elisebenza (1).

IManganese ikhombisile ukusiza imisebenzi yama-enzyme athile anganciphisa ukulimala kwe-oxidative futhi anciphise ubungozi bomdlavuza (,).

Ucwaningo oluncane lwe-test-tube lubonise ukuthi ukukhishwa kwe-hazelnut kungaba lusizo ekwelapheni umdlavuza wesibeletho, isibindi, webele nokholoni (,).

Ngaphezu kwalokho, isifundo sezilwane sisebenzisa umkhiqizo owenziwe ngesikhumba esikhishwe i-hazelnut kuholele ekwehleni kwengozi yomdlavuza wekoloni ngemuva kwesikhathi sokufunda samasonto ayisishiyagalombili ().

Njengoba ucwaningo oluningi oluphenya ngezinzuzo zama-hazelnuts ngokumelene nokuthuthukiswa komdlavuza lwenziwe kumashubhu wokuhlola nasezilwaneni, kudingeka izifundo eziningi kubantu.

Isifinyezo Ukuxubana okuphezulu kwamakhemikhali e-antioxidant, i-vitamin E nama-manganese kuma-hazelnuts kungasiza ekunciphiseni ubungozi bemidlavuza ethile, yize kudingeka olunye ucwaningo.

5. Kunganciphisa Ukuvuvukala

Ama-hazelnuts axhunyaniswe namamaki ancishisiwe okuvuvukala, ngenxa yokugxila kwawo aphezulu emafutheni aphilile.

Ucwaningo oluthile luphenye ukuthi ukudla ama-hazelnuts kuthinta kanjani izimpawu zokuvuvukala, njengeprotheyini ezwela kakhulu i-C-esebenzayo, kubantu abangama-21 abanamazinga aphezulu we-cholesterol.

Abahlanganyeli babone ukwehliswa okuphawulekayo kokuvuvukala ngemuva kwamasonto amane okulandela indlela yokudla lapho ama-hazelnuts enza khona i-18-20% yenani labo lokudla ikhalori ().

Ngaphezu kwalokho, ukudla amagremu angama-60 ama-hazelnut nsuku zonke amasonto ayi-12 kusize ukunciphisa omaka bokuvuvukala kubantu abakhuluphele ngokweqile nabakhuluphele ().

Olunye ucwaningo luhlolisise ukuthi ukudla ama-hazelnut kuthinta kanjani ukuvuvukala. Kubonise ukuthi ukudla amagremu angama-40 ama-hazelnut kunganciphisa impendulo yokuvuvukala kubantu abaphilile ().

Ngokufanayo, abantu abangama-50 abane-metabolic syndrome babone ukwehla kokuvuvukala ngemuva kokudla amagremu angama-30 enhlanganisela yamantongomane aluhlaza - ama-gramu ayi-15 amagremu, ama-alimondi ayi-7.5 amagremu kanye no-7.5 amagremu ama-hazelnuts - amasonto ayi-12, uma kuqhathaniswa neqembu elilawulayo ().

Kodwa-ke, ucwaningo oluningi luphetha ngokuthi ukudla amantongomane uwodwa akwanele. Ukuze wehlise ukuvuvukala, kubalulekile futhi ukulandela indlela yokudla elawulwa ngekhalori ().

Isifinyezo Ama-hazelnuts angasiza ekuvikeleni nasekunciphiseni ukuvuvukala ngenxa yokugxila kakhulu kwamafutha enempilo. Noma kunjalo, kunezinye izici ezibalulekile.

6. Kungasiza Izinga Likashukela Eliphansi Legazi

Amantongomane, njengama-alimondi nama-walnuts, akhonjisiwe ukusiza ukunciphisa amazinga kashukela egazini (,,).

Yize kungemaningi, kukhona ucwaningo lokuthi ama-hazelnut nawo angasiza ekunciphiseni amazinga kashukela egazini.

Ucwaningo oluthile luhlolisise umphumela wama-hazelnuts kumazinga okushukela egazini kubantu abangama-48 abanesifo sikashukela sohlobo 2. Cishe uhhafu wadla amantongomane njengesinongo, kanti abanye basebenza njengeqembu elilawulayo.

Ngemuva kwamasonto ayisishiyagalombili, iqembu le-hazelnut alizange libe nokuncipha okukhulu ekuzileni amazinga kashukela egazini ().

Kodwa-ke, olunye ucwaningo lunikeze inhlanganisela yamagremu angama-30 wamantongomane ahlanganisiwe - ama-gram ayi-15 amagremu, ama-alimondi ayi-7.5 amagremu nama-hazelnuts ayi-7.5 amagremu - kubantu abangama-50 abane-metabolic syndrome.

Ngemuva kwamasonto e-12, imiphumela ikhombise ukwehla okukhulu emazingeni we-insulin azila ().

Ngokwengeziwe, i-oleic acid, eyi-fatty acid eyinhloko kuma-hazelnuts, ikhonjisiwe ukuthi inemiphumela ezuzisayo ku-insulin sensitivity (,).

Ucwaningo lwezinyanga ezimbili lubonise ukuthi ukudla okunothe nge-oleic acid kunciphise kakhulu ukuzila ushukela wegazi namazinga e-insulin, ngenkathi kukhulisa ukuzwela kwe-insulin, kubantu abali-11 abanesifo sikashukela sohlobo 2 ().

Kubonakala sengathi ukudla okunothe ngamantongomane, kufaka phakathi ama-hazelnuts, kungasiza ukwehlisa ushukela wegazi lakho futhi kwandise ukuzwela kwe-insulin.

Isifinyezo

Ama-hazelnuts aqukethe izinto eziningi ezingasiza ukwehlisa amazinga kashukela egazini. Kodwa-ke, ubufakazi bunqunyelwe futhi izinzuzo zabo ezingaba khona zidinga ukufundwa ngokuqhubekayo.

7. Kulula ukwengeza ekudleni kwakho

Ama-hazelnuts angafakwa ekudleni njengesidlwana esinempilo noma njengesithako ezitsheni eziningi.

Ungathenga futhi ukujabulele okuluhlaza, okugazingiwe, okuphelele, okusikiwe noma komhlaba. Kuyathakazelisa ukuthi, kubonakala sengathi abantu bakhetha okusikiwe kanye nama-hazelnuts aphelele kunalawo asemhlabathini ().

Ngenkathi ukuminyana okuphezulu kwama-antioxidants kusesikhumbeni, ezinye izindlela zokupheka zidinga ukuthi ususe isikhumba. Lokhu kungenziwa ngokubhaka izinhlamvu kuhhavini cishe imizuzu eyi-10, okwenza izikhumba zibe lula ukuphuma.

Ama-hazelnuts ahlutshiwe angagaywa enze ufulawa wokubhaka noma enze ibhotela le-hazelnut, ukusabalala okunomsoco.

Ngaphezu kwalokho, ama-hazelnut nawo angafakwa ushokoledi noma izinongo, njenge-sinamoni noma i-cayenne, ukwelashwa okumnandi noma okubabayo.

Baphinde benze umphelelisi omkhulu kumakhekhe noma ngotshwala bama-ayisikhilimu namanye ama-dessert.

Isifinyezo Ama-hazelnuts angatholakala ephelele, asikiwe, emhlabathini, eluhlaza noma othosiwe. Zivame ukudliwa njengokudla okulula noma kungezwe ezintweni ezibhakiwe nakwezinye izitsha. Kungcono ukuwadla nesikhumba.

Okusemqoka

Ama-hazelnuts agcwele izakhi zomzimba, kufaka phakathi amavithamini, amaminerali, ama-antioxidant compounds kanye namafutha enempilo.

Zingaba nezinzuzo zezempilo, kufaka phakathi ukusiza ukwehlisa amazinga amafutha, ukulawula umfutho wegazi, ukunciphisa ukuvuvukala nokwenza ngcono amazinga kashukela egazini, phakathi kwabanye.

Ohlangothini olungezansi, njengamanye amantongomane, ama-hazelnuts angadala ukungezwani komzimba kwabanye abantu ().

Sekukonke, ama-hazelnut awumthombo omuhle futhi omnandi wezakhamzimba ongafakwa kalula ekudleni kwakho.