I-Walnuts Inokunceda Intliziyo Yakho
Xa unesifo sikashukela , ufuna ukucinga ngendlela ongadla ngayo ukulawula amanqanaba eeshukela egazi. Kodwa kufuneka uqwalasele ukutya ukukhusela iimeko ezinzima ukubonwa ngohlobo lwe-2 lweswekile, kuquka nesifo senhliziyo. I-Walnuts yinto enye yokutya okufanele uyenze ukuyongeza ekudleni kwakho kwesifo sikashukela kuba inokukunceda intliziyo yakho. Nasi isizathu.
Indlela iWalnuts efanelekileyo ngayo Intliziyo yakho
I-Walnuts yindawo ephezulu ye-omega-3 fatty acids.
Izifundo ezininzi zibonise ukuba iinzuzo ze-omega-3 fatty acids ziquka ukunciphisa ukuvuvukala nokubonelela inqanaba lokukhuselwa kwizifo ezingapheliyo ezifana nesifo senhliziyo, umhlaza kunye nesifo samathambo.
Abantu abanesifo sikashukela bahlala benamazinga aphezulu aphezulu kunye namazinga aphantsi kwe-HDL. I-Omega-3 fatty acids inokunceda ukunciphisa i-triglycerides nokuphakamisa i-HDL, ngoko ukutya ama-walnuts okanye ukutya okuphezulu kwi-omega-3s kunokunceda abantu abanesifo sikashukela. Enyanisweni, kwanexabiso elincinci lamanci ngosuku (malunga nee-ounces 1-2) luboniswe ukuphucula ezinye iimpawu ze-cardiovasculars kubantu abanesifo sikashukela-ngokugqithiseleyo, ukuphucula ama-cholesterol .
Oko kuthethwa nguPhando
Kukho izifundo eziliqela ezijolise ngokukodwa kwimiphumo yokufaka ama-walnuts kwizidlo zabantu abanesifo sikashukela okanye besengozini yesifo sikashukela.
Kwizifundo ze-epidemiology, abaphandi baye bafumanisa ukuba ukutya amantongwane kuhambelana neziganeko ezincinane zesifo senhliziyo kumadoda nabasetyhini kunye nesigxina esincinane sesifo sikashukela kubasetyhini.
Ukutya amantongomane kwanciphisa ubukho besifo sikashukela (isishukela segazi lesifo sikashukela) ngama-50% kunye nesifo sengqondo esisengozini ngo-30% kwindlela yokungenelela kwindlobongela ekhuselekileyo epapashwe ngo-Apreli 2015 kwincwadi yeBritish Journal of Nutrition .
Ngaba ama-Walnuts aphezulu kakhulu kwiiCalories?
I-Walnuts yindawo yokutya enexhalori kunye nezondlo.
Ikota yeekote yamadonti inika malunga neekhalori ezili-165, kodwa i-3.8 amagremu weprotheni, 3.4 amagremu emidrobhohydrate, iigrimu eziyi-16 zeoli, kunye ne-1.7 amagremu e-fiber. I-Walnuts nayo imithombo enobhedu, i-manganese, i-vitamin B1 kunye ne-vitamin B6.
Nangona iikhalori eziphezulu, noko ke, ukuzongeza ekudleni kwakho akunakuguqula i-calorie yakho yokudla. Ucwaningo luka-2015 kwi- BMJ Open Diabetes Research & Care yaboniswa ukuba abantu abasengozini yesifo sikashukela abaxelelwe ukuba badle ii-servings ezimbini ngosuku lwama-walnuts (ama-366 khalori axabisekileyo) kwiinyanga ezi-6 zagqitywa ngokubhekiselele kumgangatho wokutya, jikelele kunye ne- LDL ye-cholesterol kunye ne-endothelial umsebenzi (oyingxenye yokuba nengcinezelo yegazi enempilo) kwaye ayizange ibe nempembelelo kwi-BMI okanye amanqamzana omzimba (oku kuthetha ukuba akukho nto ilahlekileyo yokulahleka okanye ukuzuza). Oko kwakunyanisekileyo nokuba ngaba abo bathathi-nxaxheba befumene iingcebiso malunga nendlela yokulungisa i-calorie yabo yokudla ukuhlawulela iikhalori ezongezelelweyo ze-walnuts.
Oku kuye kwaxhaswa ngezinye iingcamango ezinamantongomane, eziye zabonisa ukuba ukutya amantongomane akubonakali kunempembelelo enkulu kwisisindo.
Indlela yokutya ngakumbi iWalnuts
Kukho iindlela ezininzi onokuzongeza ama-walnuts ekudleni kwakho kwansuku zonke. Baxoshe kwi-saladi, bayihlwithe baze baphoswe kwi-pilaf, okanye bawaxube kwaye baxubane nabo ngezonka zokutya oza kukusebenzisa ukuze ususe inkukhu yakho okanye intlanzi.
UWalnuts uboleka umonakalo othakazelisayo, olandelwa yi-omega-3 punch!
Imithombo:
Umbutho weSweyabhubha waseMerika: www.diabetes.org
I-Angerer P, von Schacky C. n-3 i-polyunsaturated fatty acids kunye ne-cardiovascular system. Curr Opin Lipidol . 2000; 11 (1): 57-63.
Balk EM, uLichtenstein AH, uChung M et al. Iimpembelelo ze-omega-3 fatty acids kuma-serum markers of risk cardiovascular risk: Uhlolo oluhlelekile. Atherosclerosis . 2006 Nov; 189 (1): 19-30.
Chan EJ, Cho L. Yintoni esinokuyilindela kwi-omega-3 fatty acids? Cleve kliniki J Med . 2009 Ngo-Apr; 76 (4): 245-51. Uhlolo.
I-Gillen LJ, iTapsell LC, i-Patch CS, i-Owen A, i-Batterham M. Iingcebiso zokutya ezakhiweyo ezibandakanya ama-walnuts zifezekisa ukulinganisela kwamatye kunye namandla amandla kwizigulane ezine-type 2 zeswekile zesifo sikashukela. J Am Diet Assoc. 2005 Julayi; 105 (7): 1087-96.
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Ros, E. Nuts kunye ne-CVD. IBritish Journal of Nutrition , uEpreli 2015.