Ama-Walnuts angamantongomane anothile ngokomsoco alayishwe amaprotheni, amafutha anempilo, nama-antioxidants. Zixhunyaniswe nezinzuzo eziningi zezempilo, okuhlanganisa ingozi encishisiwe yesifo senhliziyo, umdlavuza, nezinye izimo zokuphila ezingapheli.
Ocwaningweni oluphenya ukudla okungaphezulu kwe-1,000 okuvame ukudliwa e-USA, ama-walnuts akleliswe endaweni yesibili ngokuba nempilo enempilo. Lamantongomane anesikhumba esinsundu agcwele ama-kilojoule, amaningi awo avela emafutheni anempilo namaprotheni, ehlisa ingozi yokukhuluphala ngokudla amantongomane. Ama-Walnuts athathwa njenge-superfoods njengoba, phakathi kwamantongomane amaningi, awukuphela kohlobo olunenani elibalulekile lama-omega-3 fatty acids alungele inhliziyo. Ama-Walnuts anama-antioxidants amaningana, okuhlanganisa i-ellagic acid, i-phytic acid, i-melatonin, ne-catechin, konke okunezela ezinzuzweni zabo empilweni yenhliziyo. Nawa amaqiniso omsoco kanye namaphakethe ezempilo okudla ama-walnuts.
Ama-Walnuts 101: Iphrofayili yokondleka
Ngaphandle kwalokho, ama-walnuts acebile ngamafutha abalulekile, umzimba ongakwazi ukuwakhiqiza kodwa uthembele ekudleni ukuze uwathole. Amafutha amaningi kulawa mantongomane ama-linoleic fatty acids noma ama-omega-6s okunqwabelana kwawo ngokweqile kuhlobene nokwanda kokuvuvukala kanye nezingozi eziphakeme zezifo zenhliziyo. Ngokujabulisayo, ama-walnuts alinganisela i-omega-6s ekhuthaza ukuvuvukala ne-omega-3s elwa nokuvuvukala, enciphisa imiphumela yenqubo yokuvuvukala elimazayo. I-8% -14% yenani eliphelele lamafutha e-walnuts liqukethe i-omega-3s, okwenza kube umthombo ongcono kakhulu wamantongomane ama-omega-3s.
Ama-Walnuts aqukethe amaminerali, amavithamini nama-antioxidants anamandla
Amantongomane ayimithombo emihle yamavithamini B6, B9, no-E, kanye ne-manganese, ithusi, namaminerali e-phosphorus. Amavithamini asiza umzimba ngezindlela eziningi, okuhlanganisa ukuguqulwa kwamandla, ukukhula komntwana, kanye nokulwa nama-radicals mahhala, ikakhulukazi kavithamini E. ngokuphambene nalokho, amaminerali asiza ukuqinisa amathambo futhi akhulise okuqukethwe kwawo amaminerali futhi akhuthaze ukwakheka kwegazi. Eqinisweni, ukuntula kwala maminerali namavithamini kubeka impilo engozini, kuvula indlela yezinkinga zezempilo ezingathi sína.
Ama-Walnuts anothile ngama-antioxidants, ikakhulukazi i-melatonin, i-catechin, i-vitamin E, ne-phytic acid. Izithako ezintathu zokuqala zemvelo zikhuthaza impilo, futhi ukuba khona kwazo kuma-walnuts yingakho ama-walnuts enobungani benhliziyo. Ngaphandle kwalokho, wonke lawa ma-antioxidants abamba iqhaza ngenkuthalo ekulweni nama-radicals mahhala ukunqwabelana kwawo kuphumela ekucindezelekeni kwe-oxidative kanye nezingozi ezikhulayo zezifo ezingapheli ezifana nesifo senhliziyo, umdlavuza, nesifo sikashukela sohlobo 2. Ama-Phytic acid anganciphisa ukumuncwa kwezinye izakhamzimba, kodwa futhi asize ekwandiseni inani eliphelele le-antioxidant yomzimba.
Izinzuzo zezempilo ezihlobene nama-walnuts
Izinzuzo eziningi zezempilo ziza nokudla ama-walnuts. Zihlanganisa kodwa azikhawulelwe kokuthi;
i. Ukudla ama-walnuts kukhulisa inani le-antioxidant eliphelele lomzimba wakho (TAC)
Ngaso sonke isikhathi uma udla ukudla okunothe nge-antioxidant, ukhulisa i-TAC yakho, yona, eyazisa ukuthi inganqanda kanjani ama-radicals amahhala ayingozi, ingcindezi ye-oxidative, nokuvuvukala okuyingozi, kanye nezimo ezixhumene nazo. Ama-Walnut anothe ngama-antioxidants amaningana, okuhlanganisa i-phytic acid, i-ellagic acid, i-melatonin, i-vitamin E, ne-catechin, konke okwandisa i-TAC yakho. Ngakho-ke, basiza ukwehlisa ubungozi bezimo eziningi ezingamahlalakhona.
ii. Ukudla ama-walnuts kwengeza okuqukethwe kwe-fiber emzimbeni
Ama-fibers ama-carbohydrate angagayeki asiza umzimba ngezindlela eziningi. Nakuba zingamuncwe, zigcina amabhaktheriya amahle namabi elinganisela, aqinise impilo yamathumbu futhi athuthukise impilo jikelele. Imicu ibuye ixubane nokudla yenze i-gelatin, into efana nejeli ehamba kancane inqamula umsele wokudla. Lokhu kunciphisa ukugayeka kokudla futhi kuthuthukisa ukugcwala, njengoba kungaba nomthelela ekufuneni ukuncipha. Ngaphandle kwalokho, imicu isiza ukwehlisa ushukela wegazi kanye namazinga e-cholesterol futhi ixhumene nempilo enhle yenhliziyo. Ukwengeza, imicu yengeza inqwaba esitulweni, okwenza ukuvakasha kwakho kukhululeke kakhudlwana.
iii. Ukudla ama-walnuts kuthuthukisa impilo yenhliziyo
Ungadla ama-walnuts uwedwa noma uwafake kumasaladi akho, i-pasta, isobho, noma isinkwa esenziwe ekhaya ukuze ukhuthaze impilo yenhliziyo. Ama-antioxidants kuma-walnuts anciphisa ukuvuvukala nokucindezeleka okwenziwe nge-oxidative kumangqamuzana enhliziyo, ehlisa izingozi zesifo senhliziyo. Ngaphandle kwalokho, ama-antioxidants kanye nemicu yehlisa umfutho wegazi, ushukela, namazinga e-cholesterol, aphinde anciphise izingozi zesifo senhliziyo. Okokugcina, amafutha e-omega-3 kuma-walnuts aphikisana nokuvuvukala futhi alingana ne-pro-inflammatory omega-6s ukugcina inhliziyo inobungane.
iv. Ukudla amantongomane kungasiza ukukhuthaza impilo yobuchopho futhi kwehlise nengozi yezifo ze-neurodeergenerative
Ama-walnuts ngokuvamile abhekwa njengokudla okungenangqondo kwengqondo, futhi ama-walnuts awahlukile kulokhu. Ama-antioxidants lapha athole usizo lokulwa nama-radicals mahhala anqwabelana kumaseli obuchopho, awalimaze ngengcindezi ye-oxidative. Njengokungathi lokho akwanele, i-omega-3s kanye nama-antioxidants asiza ukulwa nokuvuvukala, okuthi, kanye nengcindezi ye-oxidative, okwandisa ubungozi besifo i-Alzheimer's, ukuwohloka komqondo, nezinye izimo ze-neurodegenerative. Ngaphandle kwalokho, ukudla amantongomane, okuhlanganisa nama-walnuts, bekulokhu kuxhunyaniswa nengozi encishisiwe yokuncipha kwengqondo okuhlobene nobudala.
Izinkinga ngokusetshenziswa kwe-walnut
Naphezu kwezinzuzo eziningi zezempilo ezihlobene nama-walnuts, kunezinto ezimbalwa okudingeka ukwazi ngazo.
- Ama-Walnuts aphakathi kokudla okungezwani kakhulu komzimba futhi angabangela izimpawu zokungezwani komzimba ezithambile neziqinile, okuhlanganisa i-anaphylaxis noma ukushaqeka kwe-allergic kulabo abangazwani namantongomane.
- Ama-Walnuts anothile nge-phytate noma i-phytic acid, i-antioxidant enezinto ezingapheli, futhi axhumene kakhulu ne-iron ne-zinc malabsorption, kodwa lokhu kuthinta kakhulu labo abathembele ekudleni okusekelwe ezitshalweni kuphela.
Isiphetho
Ama-Walnuts aphakathi kwamantongomane anempilo kakhulu, futhi ukuwafaka ekudleni kwakho njengokudla okulula noma ukuba nawo eduze kwamasaladi, i-pasta, amasobho, njll., ukuhamba okunempilo. Zinomsoco futhi ziziqhayisa ngamaminerali, amavithamini, ama-antioxidants, namafutha anempilo. Uma ungewona amantongomane, ukudla ama-walnuts kuzosiza ukuthuthukisa impilo yakho yobuchopho nempilo yenhliziyo futhi kungase futhi kusekele isifiso sakho sokulahlekelwa isisindo.
MS, University of Latvia
Ngiqiniseka ngokujulile ukuthi isiguli ngasinye sidinga indlela eyingqayizivele, yomuntu ngamunye. Ngakho-ke, ngisebenzisa izindlela ezahlukene zokwelashwa kwengqondo emsebenzini wami. Phakathi nezifundo zami, ngathola isithakazelo esijulile kubantu bebonke kanye nenkolelo yokungahlukaniseki kwengqondo nomzimba, kanye nokubaluleka kwempilo yemizwa empilweni yomzimba. Ngesikhathi sami sokuphumula, ngijabulela ukufunda (umlandeli omkhulu wama-thrillers) nokuqwala izintaba.
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