Ama-Walnuts 101: Amaqiniso Wezondlo Nezinzuzo Zezempilo

-Delile

• Amaqiniso ezomsoco
• Amafutha
• Amavithamini namaminerali
• Ezinye izinhlanganisela zezitshalo
• Izinzuzo zezempilo zama-walnuts
• Impilo yenhliziyo
• Ukuvimbela umdlavuza
• Impilo yobuchopho
• Imiphumela emibi nokukhathazeka komuntu ngamunye
• Ukungezwani komzimba we-Walnut
• Ukwehlisa ukumuncwa kwamaminerali
• Okubalulekile

Ama-Walnuts (AmaJuglans regia) ziyinathi yesihlahla yomndeni wama-walnut.

Zivela esifundeni saseMedithera nase-Asia Ephakathi futhi zibe yingxenye yokudla kwabantu izinkulungwane zeminyaka.

Lamantongomane acebile kumafutha e-omega-3 futhi aqukethe inani eliphakeme lama-antioxidants kunokuningi kokudla. Ukudla ama-walnuts kungathuthukisa impilo yobuchopho futhi kuvikele isifo senhliziyo nomdlavuza ().

Ama-walnuts avame ukudliwa wodwa njengesinongo kodwa angaphinde afakwe kumasaladi, ama-pastas, okusanhlamvu kwasekuseni, amasobho, nezimpahla ezibhakiwe.

Zisetshenziselwa nokwenza uwoyela wama-walnut - uwoyela obizayo obizayo osetshenziswa kakhulu ekugqokeni isaladi.

Kunezinhlobo ezimbalwa zama-walnut ezidliwayo. Lo mbhalo ukhuluma nge-walnut ejwayelekile - kwesinye isikhathi ebizwa ngokuthi i-English noma i-walnut yase-Persian - ekhula emhlabeni wonke.

Olunye uhlobo oluhlobene nentshisekelo yezentengiso i-walnut emnyama yasempumalanga (I-Juglans nigra), odabuka eNyakatho Melika.

Nakhu konke odinga ukukwazi mayelana ne-walnut ejwayelekile.

Amaqiniso ezomsoco

Ama-walnuts akhiwa ngama-65% amafutha kanye nama-protein ayi-15%. Ziphansi kuma-carbs - iningi lazo liqukethe i-fiber.

I-1-ounce (30-gram) ekhonza ama-walnuts - cishe ama-halves ayi-14 - inikeza izakhamzimba ezilandelayo ():

• Amakholori: 185
• Amanzi: 4%
• Amaprotheni: 4.3 amagremu
• AmaCarbs: 3.9 amagremu
• Ushukela: 0.7 amagremu
• Umucu: 1.9 amagremu
• Amafutha: 18.5 amagremu

Amafutha

Ama-Walnuts aqukethe cishe ama-65% amafutha ngesisindo ().

Njengamanye amantongomane, ama-calories amaningi kuma-walnuts avela emafutheni. Lokhu kubenza babe namandla aminyene, ukudla okunama-khalori amaningi.

Kodwa-ke, noma ama-walnuts acebile emafutheni nakuma-calories, ucwaningo lukhombisa ukuthi azikhulisi ingozi yokukhuluphala uma ushintsha okunye ukudla ekudleni kwakho (,).

Ama-walnuts nawo acebile kunamanye amantongomane amaningi kumafutha we-polyunsaturated. Okuchichima kakhulu yi-omega-6 fatty acid ebizwa nge-linoleic acid.

Futhi aqukethe amaphesenti aphezulu kakhulu we-omega-3 fat alpha-linolenic acid (ALA) enempilo. Lokhu kwenza cishe u-8-14% wokuqukethwe okuphelele kwamafutha (,,,).

Eqinisweni, ama-walnuts yiwona kuphela amantongomane aqukethe inani elibalulekile le-ALA ().

I-ALA ibhekwa njengelusizo ikakhulukazi empilweni yenhliziyo. Kuyasiza futhi ukunciphisa ukuvuvukala nokwenza ngcono ukwakheka kwamafutha egazi (,).

Ngaphezu kwalokho, i-ALA iyisandulela se-omega-3 fatty acids EPA ne-DHA yochungechunge olude, exhunyaniswe nezinzuzo eziningi zezempilo ().

Ama-walnuts ngokuyinhloko akhiwa amaprotheni namafutha we-polyunsaturated. Ziqukethe amaphesenti aphezulu kakhulu omega-3 fat, axhumene nezinzuzo ezahlukahlukene zezempilo.

Amavithamini namaminerali

Ama-Walnuts angumthombo omuhle kakhulu wamavithamini namaminerali amaningana, kufaka phakathi:

• Ithusi. Lokhu okumbiwa phansi kukhuthaza impilo yenhliziyo. Kuyasiza futhi ukugcina ukusebenza kwamathambo, imizwa, kanye namasosha omzimba (11,).
• I-folic acid. Eyaziwa nangokuthi i-folate noma i-vitamin B9, i-folic acid inemisebenzi eminingi ebalulekile yezinto eziphilayo. Ukushoda kwe-folic acid ngesikhathi sokukhulelwa kungadala ukukhubazeka kokuzalwa (13,).
• I-Phosphorus. Cishe u-1% womzimba wakho wakhiwe nge-phosphorus, okuyiminerali etholakala kakhulu emathanjeni. Inemisebenzi eminingi (15).
• Uvithamini B6. Le vithamini ingaqinisa amasosha akho omzimba futhi isekele impilo yezinzwa. Ukushoda kukavithamini B6 kungadala i-anemia (16).
• AmaManganese. Lo mkhondo wamaminerali utholakala ngamanani aphakeme kakhulu kumantongomane, okusanhlamvu okuphelele, izithelo nemifino.
• Uvithamini E. Uma kuqhathaniswa namanye amantongomane, ama-walnuts aqukethe amazinga aphezulu ohlobo olukhethekile lukavithamini E obizwa nge-gamma-tocopherol (,).

Ama-Walnuts angumthombo omuhle kakhulu wamavithamini namaminerali amaningana. Lokhu kufaka phakathi ithusi, i-folic acid, i-phosphorus, i-vitamin B6, i-manganese, ne-vitamin E.

Ezinye izinhlanganisela zezitshalo

Ama-Walnuts aqukethe ingxube eyinkimbinkimbi yezinhlanganisela zezitshalo eziphilayo.

Bacebile kakhulu kuma-antioxidants, agxile esikhunjeni esinsundu ().

Eqinisweni, ama-walnuts abekwe endaweni yesibili ocwaningweni oluphenya ngokuqukethwe kwe-antioxidant kokudla okungu-1,113 okuvame ukudliwa e-United States ().

Ezinye izakhi zezitshalo eziphawulekayo kuma-walnuts zifaka:

• Ellagic acid. Le antioxidant itholakala ngamanani aphezulu kuma-walnuts, kanye namanye ama-compounds ahlobene nawo afana nama-ellagitannins. I-Ellagic acid inganciphisa ubungozi besifo senhliziyo nomdlavuza (,,).
• UCatechin. ICatechin iyi-antioxidant flavonoid engaba nezinzuzo ezahlukahlukene zezempilo, kufaka phakathi ukukhuthaza impilo yenhliziyo (,,).
• I-Melatonin. Le neurohormone isiza ukulawula iwashi lomzimba wakho. Futhi i-antioxidant enamandla enganciphisa ubungozi besifo senhliziyo (, 27,).
• I-Phytic acid. I-Phytic acid, noma i-phytate, iyi-antioxidant enenzuzo, noma inganciphisa ukumuncwa kwe-iron ne-zinc ekudleni okufanayo - umphumela okhathalela kuphela labo abalandela ukudla okungalingani ().

Ama-walnuts angenye yemithombo yokudla ecebe kakhulu yama-antioxidants. Lokhu kufaka phakathi i-ellagic acid, i-ellagitannins, i-catechin ne-melatonin.

Izinzuzo zezempilo zama-walnuts

Ama-Walnuts axhumene nezinzuzo eziningi zezempilo. Baye bahlotshaniswa nengozi encishisiwe yesifo senhliziyo nomdlavuza, kanye nokusebenza kwengqondo okuthuthukisiwe.

Impilo yenhliziyo

Isifo senhliziyo - noma isifo senhliziyo nemithambo yegazi - igama elibanzi elisetshenziselwa izimo ezingamahlalakhona ezihlobene nenhliziyo nemithambo yegazi.

Ezimweni eziningi, ingozi yakho yesifo senhliziyo ingancishiswa ngemikhuba yokuphila enempilo, njengokudla amantongomane (,,).

Ama-Walnuts awahlukile. Eqinisweni, ucwaningo oluningi lubonisa ukuthi ukudla ama-walnuts kungalwisana nezici eziyingozi zesifo senhliziyo ngo:

• ukwehlisa i-cholesterol ye-LDL (embi),,,,,)
• ukunciphisa ukuvuvukala (,)
• ukwenza ngcono ukusebenza komkhumbi wegazi, ngaleyo ndlela unciphise ubungozi bokwakhiwa kocwecwe emithanjeni yakho (,,)

Le miphumela kungenzeka idalwe ukwakheka okunonile kwama-walnuts, kanye nokuqukethwe kwawo okune-antioxidant.

Ukuvimbela umdlavuza

Umdlavuza yiqembu lezifo elibonakala ngokukhula okungavamile kwamaseli.

Ingozi yakho yokuthuthukisa izinhlobo ezithile zomdlavuza ingancishiswa ngokudla ukudla okunempilo, ukuzivocavoca umzimba, nokugwema imikhuba yokuphila engafanele.

Njengoba ama-walnuts angumthombo ocebile wezinhlanganisela zezitshalo ezizuzisayo, angaba yingxenye ephumelelayo yokudla okuvikela umdlavuza ().

Ama-Walnuts aqukethe izinto eziningana ze-bioactive ezingaba nezakhiwo ze-anticancer, kufaka phakathi:

• ama-phytosterol (,)
• i-gamma-tocopherol ()
• i-omega-3 fatty acids (,,)
• i-ellagic acid nezinhlanganisela ezihlobene (,)
• ama-polyphenols ahlukahlukene e-antioxidant ()

Ucwaningo lwe-Observational luxhumanise ukusetshenziswa kwamantongomane njalo engcupheni ephansi yomdlavuza we-colon ne-prostate (,).

Lokhu kusekelwa yizifundo zezilwane ezibonisa ukuthi ukudla ama-walnuts kungacindezela ukukhula komdlavuza esifubeni, kwi-Prostate, colon nakwezicubu zezinso (,,,).

Kodwa-ke, ngaphambi kokuba kufinyelelwe esiphethweni esiqinile, le miphumela idinga ukuqinisekiswa yizifundo zomtholampilo kubantu.

Impilo yobuchopho

Ucwaningo oluningi lukhombisa ukuthi ukudla amantongomane kungathuthukisa ukusebenza kobuchopho. Zikhombisa nokuthi ama-walnuts angasiza ekucindezelekeni nokwehla okuhlobene nobudala ekusebenzeni kobuchopho (,).

Isifundo sabantu abadala asebekhulile sixhumanise ukusetshenziswa kwama-walnuts ngokuthuthuka okukhulu kwememori ().

Noma kunjalo, lezi zifundo zazibhekwa futhi azikwazi ukufakazela ukuthi ama-walnuts ayimbangela yokuthuthuka kokusebenza kobuchopho. Ubufakazi obuqinile bunikezwa yizifundo eziphenya ngomphumela wokudla ama-walnuts ngqo.

Isifundo esisodwa samasonto ayisishiyagalombili kwabadala abangama-64, abantu abadala abaphilile, bathole ukuthi ukudla ama-walnuts kuthuthukisa ukuqonda. Kodwa-ke, ukuthuthuka okuphawulekayo ekucabangeni okungakhulumi ngamazwi, inkumbulo, kanye nemizwelo akuzange kutholakale ().

Ama-Walnuts akhonjisiwe futhi ukuthi athuthukisa ukusebenza kobuchopho ezilwaneni. Lapho amagundane anesifo i-Alzheimer's ayondliwa ama-walnuts nsuku zonke izinyanga eziyishumi, inkumbulo yabo namakhono okufunda athuthuka kakhulu ().

Ngokufanayo, izifundo kumagundane amadala zithole ukuthi ukudla ama-walnuts amasonto ayisishiyagalombili kuguqula ukukhubazeka okuhlobene nobudala ekusebenzeni kobuchopho (,).

Le miphumela kungenzeka ingenxa yokuqukethwe okuphezulu kwe-antioxidant kwama-walnuts, noma ama-omega-3 fatty acids abo angadlala indima futhi (,).

Ama-Walnuts acebile ngama-antioxidants namafutha anempilo. Zinganciphisa isifo senhliziyo nomdlavuza, futhi zithuthukise ukusebenza kobuchopho futhi mhlawumbe zinciphise ukukhula kwesifo i-Alzheimer's.

Imiphumela emibi nokukhathazeka komuntu ngamunye

Ngokuvamile, ama-walnuts abhekwa njengaphilile kakhulu, kepha abanye abantu badinga ukuwagwema ngenxa yokungezwani komzimba.

Ukungezwani komzimba we-Walnut

Ama-walnuts aphakathi kokudla okuyisishiyagalombili okunomdla kakhulu ().

Izimpawu zokungezwani komzimba we-walnut zivame ukuba nzima futhi zingabandakanya ukushaqeka komzimba (anaphylaxis), okungabulala ngaphandle kokwelashwa.

Abantu abanokungezwani komzimba nomuthi we-walnut badinga ukugwema la manati ngokuphelele.

Ukwehlisa ukumuncwa kwamaminerali

Njengayo yonke imbewu, ama-walnuts aphezulu ku-phytic acid ().

I-Phytic acid, noma i-phytate, yinto yezitshalo ephazamisa ukumuncwa kwamaminerali - njenge-iron ne-zinc - avela endaweni yakho yokugaya ukudla. Lokhu kusebenza kuphela ekudleni okuqukethe ukudla okunama-phytate aphezulu.

Abantu abalandela ukudla okungalingani okunothe nge-phytic acid basengozini enkulu yokuthola ukusilela kwamaminerali, kepha abantu abaningi akufanele badinge ukukhathazeka.

Ama-walnuts anempilo kakhulu, kepha abanye abantu bayaliwa futhi kufanele abagweme. I-Phytic acid ingaphazamisa ukumuncwa kwamaminerali, yize lokhu ngokuvamile kungabakhathazi abantu abadla ukudla okunomsoco.

Okubalulekile

Ama-Walnuts acebile emafutheni anempilo yenhliziyo futhi anama-antioxidants amaningi.

Ngaphezu kwalokho, ukudla ama-walnuts njalo kungathuthukisa impilo yobuchopho futhi kunciphise ubungozi besifo senhliziyo nomdlavuza.

Lawa nati afakwa kalula ekudleni kwakho, njengoba kungadliwa wedwa noma kungezwe ekudleni okuningi okuhlukahlukene.

Kalula nje, ukudla ama-walnuts kungaba enye yezinto ezinhle kakhulu ongayenza ukuthuthukisa impilo yakho.