AmaPecan awalona nje ama-pie. Enyanisweni, uphando lubonisa ukuba kuninzi kule nut kunomdla walo ocolileyo.
AmaPecan ayenemiphunga enempilo evela kwi-pecan tree ( uCarya illinoinensis) , owona mthi ukhula ngokubanzi eMntla Melika. Enyanisweni, igama elithi "pecan" linikezelwe kulo mncwane ngamaNdiya aseMntla yaseMerika ukuba achaze imfuneko yokusebenzisa ilitye ukutyumba igobolondo layo.
Nangona zisetyenziselwa kakhulu kwiindlela zokupheka ezininzi, iipecans nazo ziye zenza isikhalazo esitsha njengesidlo esinokukunceda ukugcina amazinga e-cholesterol yakho kunye nentliziyo-enempilo.
Ngaba i-Pecans iyancipha i-Cholesterol?
Izifundo ezijonge i-pecans zicebise ukuba zinako ukunciphisa i- cholesterol , efana nezinye iisuthi ezinjenge- walnuts kunye ne- pistachios . Ezi zifundo zibandakanya abantu abanezinga eliqhelekileyo okanye eliphezulu le-cholesterol emva kokutya okulawulwayo okanye akukho kutya okuthe ngqo.
Nangona izifundo ezibandakanya iipecans zilinganiselwe, ziye zacetyiswa ukuba ii-pecans zinako ukunciphisa amazinga e-cholesterol ewonke ngama-5% kunye ne- LDL ye- cholesterol nge-10%.
Iziphumo malunga ne- HDL ye- cholesterol ziphikisana. Uphando olunye luye lwacebisa ukuba i-pecans inokuphakamisa i-HDL ye-cholesterol ibe yi-5% kanti enye isifundo sicebisa ukuba i-pecans inganciphisa i-HDL encinci, nangona kunjalo, ezi ziphumo zazingabalulekanga.
Kwezinye iinjongo, amanqanaba e-triglyceride awabonakali achaphazeleka kakhulu, ngoxa olunye uphando lubonisa ukuba kuquka ama-pecans anciphisa i-triglycerides ubuncinane ngama-11%.
Kwizifundo ezimbalwa ezibandakanya ukusetyenziswa kweepecans, inzuzo enkulu yabonwa kwinyanga enye. Nangona kunjalo, emva kweenyanga ezimbini, i-LDL kunye namazinga e-cholesterol epheleleyo kubonakala ngathi aphakama.
Inyaniso yokuba le mphulo-ukuphuhlisa i-lipid ibonakala ngathi yesikhashana ithetha ukuphanda okufunekayo.
IiPecans zichaphazela njani iimpawu zakho?
Esi siphumo sokunciphisa i-lipid singabangelwa kwimali ephezulu yamafutha angenayo i-pecans. Amafutha angenayo i-unsaturated afumaneka kumaninzi amaninzi kwaye ayithathwa njengentliziyo enempilo kuba anokunceda ukugcina i-cholesterol yakho kunye namazinga e-triglyceride. Enyanisweni, ulawulo lwezoKutya kunye neDrug (FDA) luye lwaqonda ukuba ezinye iinantambo , kuquka i-pecans, zinokukwazi ukunciphisa ingozi yesifo senhliziyo. Ngenxa yoko, i-FDA inikwe imvume yokuba iipecans ibhalwe njengento yokutya entliziyweni. AmaPecans aphakamileyo kuma-phytosterol kunye ne-fibre - ezimbini, ezongezelelweyo izondlo-mpilo ezinomdla eziye zaboniswa kwizinga elincinane le-LDL le-cholesterol kwezinye iincwadi.
Ngaphantsi
Ngoko, ngaba i-pecans ngokwenene iphilile intliziyo? Izifundo ezimbalwa zibonisa ukuba zilungile entliziyweni ngenxa yokuba zinako ukukunciphisa i-cholesterol yakho. Uninzi lwezi zifundo zazibandakanya ukudla ama-ounces ama-1.5 ukuya kuma-2 ama-pecans ngosuku, elincinci. Xa utshintshelwe ezinye iintlanzi - ezifana nabaphangi okanye i-chips - pecans, okanye nakwezinye iinqutyana, unokukwazi ukunceda i-cholesterol ephantsi.
Nangona i-fat fat content, iinjongo ezininzi zafumanisa ukuba abathathi-nxaxheba abazange batye ubunzima ngokutya ama-pecans.
Kubandakanya iPecans In Heart-Healthy Diet
AmaPecan azalisekile izityalo, eziquka i-magnesium, i-zinc, i-vitamin A, i-fibre, i-phytosterols, iiprotheyini kunye namafutha angatshatkiweyo-afaneleke ukuba afumane ukutya okulungileyo okubandakanya ukutya kwe-cholesterol. Kukho iindlela ezininzi zokufaka ii-pecans kwizidlo zakho eziphilileyo xa ubukele iqondo lakho le-cholesterol - nokuba uquka nabo kwisitya esincinci okanye ukungena kwakho okuthandayo. Qinisekisa ukuba usebenzisa izithako eziphantsi kweoli egcweleyo kunye noshukela ukuze ungathinteli kakhulu intliziyo yakho:
- Esikhundleni sokuhlaselwa umshini wokutywala, udle iipecan ezincinane njenge-snack ukuze ugweme i-munchies. Iipecans eziphilileyo zimele zibe ziphantsi kwetyuwa ngaphandle kwezinye izithako eziphezulu ezongeziweyo kubo, njengebhotela, i-fudge, okanye ishukela.
- Gxotha amanye ama-pecans kwisaladi yakho oyintandokazi ukuze ungeze ngokukhawuleza. Umzekelo: I-quinoa isaladi kunye namaPecans kunye nama-Fresh Herbs
- Hlanganisa iipecans ezimbalwa ezikhethiweyo kwiintandokazi zakho, izitya zempilweni ezinempilo - ingakumbi imifuno, ukugaya, okanye irayisi. Umzekelo: Isonka Sonke Isonka Esixubusha nePecans
- Faka iipecans kwisidlo sakho sasemini okanye isidlo sakusihlwa. Unokufafaza iipecans ezimbalwa ezityiweyo phezu kwesidlo sakho, okanye ufake ii-pecans kwi-sauce okanye ukungena. Umzekelo: I-Sweet Potato Veggie Burgers
Imithombo:
UDel Gobbo LC, uFalk MC, uFeldman R et al. Iimpembelelo zamantonga emithi kwi-lipids yegazi, i-apolipoproteins, kunye noxinzelelo lwegazi: ukuphononongwa ngendlela echanekileyo, ukuhlalutya kweemeta, kunye nokuphendula kwezonyango ezingama-61 zokulawulwa kweengenelelo ezilawulwayo. IJ Clin Nutrition 2015; 102: 1347-1356
Eastman WA, Clayschulte BJ. Imiphumo yePecan kwi-serum lipoproteins kunye nokutya okunomdla wokuxhatshazwa kwabantu abasebenzisa ukutya okukhethiweyo. I-Fam Cons Res J 2005; 33: 197-207.
Hudthagosol C, Haddad EH, McCarthy K et al. AmaPecans akwandisa kakhulu i-plasma postprandial antioxidant amandla kunye neekatekini kunye nokunciphisa i-LDL oxidation kubantu. J Nutriti 2011; 141: 56-62.
UMorgan WA, uClayshulte BJ. I-Pecans iyanciphisa i-cholesterol ye-lipoprotein ye-low-density yoluntu kubantu abanamaqondo aqhelekileyo e-lipid. I-J Isidlo Njengo-2000; 100: 312-318.
Rajaram S, Burke K, Connell B et al. Ukutya okunomsoco ocebileyo we-acid-rich riches-prican-rich modified prodian lipid profile of men and women healthy. J Nutriti 2001: 131: 2275-2279.