Ama-Walnuts amnyama: UkuPhononongwa kweNut okunesondlo

Umxholo

• Yintoni i-walnuts emnyama?
• Isondlo somnyama omnyama
• Izibonelelo zezempilo ezinokubakho ze-walnut emnyama
• Ngamana unokuxhamla impilo yentliziyo
• Ngaba unokuba neepropathi zomhlaza
• Unempawu zokulwa ne-antibacterial
• Ngamana unokunceda ukunciphisa umzimba
• Ukusetyenziswa komnatha omnyama
• Ukhuseleko lomnatha omnyama
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ama-walnuts amnyama abhiyozelwa ngenxa yesibindi, ukunambitheka komhlaba kunye neprofayili enomdla.

Banxulunyaniswa nezibonelelo ezininzi zempilo njengokunciphisa isifo sentliziyo kunye nokwehla kobunzima.

Izinto zokulwa ne-antioxidant kunye ne-antibacterial compounds kwiigobolondo zangaphandle, okanye kwimigodi, zibenza babe luncedo kunyango lwe-parasitic kunye ne-bacteria.

Eli nqaku liphonononga izibonelelo, ukusetyenziswa, kunye nokukhathazeka okunokubakho kukhuseleko lwama-walnuts amnyama.

Yintoni i-walnuts emnyama?

Amantongomane amnyama, okanye IJuglans nigra, zikhula zasendle ngaphesheya kweUnited States kwaye zingowesibini kulinywa kulinywa eMntla Melika, kulandela ama-walnuts amaNgesi.

Ziqukethe ikernel, isembozo sangaphandle esomileyo esaziwa ngokuba ngumzimba kunye negobolondo eliqinileyo.

I-kernel yinxalenye ye-walnut edla ngokutyiwa eluhlaza okanye eyosiweyo kwaye inokucinezelwa ngeoyile. Imijelo iqulethe ii-antioxidants kwaye zisetyenziswa kwizicatshulwa nakwizongezo zeenjongo zonyango, njengokunyanga usulelo lwesinambuzane okanye ukunciphisa ukudumba ().

Ama-walnuts amnyama anencasa eyahlukileyo kunye nephunga, ebenza babe nesibindi kunye nomhlaba kunamaNgesi ama-walnuts. Lulongezo oludumileyo kwiiresiphi ezifana nezinto ezibhakiweyo kunye needizethi.

Ama-walnuts amnyama ngowona wesibini i-walnut exhaphakileyo kwaye axabisiwe ngenxa yencasa yawo enesibindi kunye nomhlaba. Izakha mzimba ezikhunjini ziyakhutshwa kwaye zisetyenziswe kwizongezo.

Isondlo somnyama omnyama

Ama-walnuts amnyama aphezulu kwiiproteni, amafutha asempilweni, kunye neevithamini ezininzi kunye neeminerali.

I-ounce enye (28-gram) yokukhonza ii-walnuts ezimnyama ziqulathe ():

• Iikhalori: 170
• Iprotheni: 7 iigrem
• Amafutha: Iigrama ezili-17
• IiCarbs: Iigrama ezi-3
• Ifayibha: 2 iigrem
• Magnesium: I-14% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Iphosphorus: I-14% ye-RDI
• Potassium: I-4% ye-RDI
• Intsimbi: I-5% ye-RDI
• Zinc: I-6% ye-RDI
• Ibhrasi: I-19% ye-RDI
• Imanganizi: Iipesenti ezingama-55 ze-RDI
• Selenium: I-7% ye-RDI

Ama-walnuts amnyama angama-75% aphezulu kwiiprotheni kunamaNgesi ama-walnuts, anikezela ngeegram ezi-4 zeprotheyini nge-ounce nganye (28-gram) esebenza. Iprotein sisondlo esichaphazela ngokuqinisekileyo ukwehla kobunzima, ulawulo lweswekile yegazi, kunye neemvakalelo zokugcwala (,).

Ziphantsi kwee-carbs, kwaye uninzi lwee-carbs zivela kwifayibha, isondlo esinokukhuthaza iimvakalelo zokugcwala kunye nolawulo lobunzima ().

I-Walnuts ingumthombo olungileyo wama-antioxidants - izinto ezinokuthintela okanye zilibazise ukonakala kweselula okubangelwa ziimolekyuli ezingazinzanga ezibizwa ngokuba ziiradical radicals.

Umzekelo, zine-proanthocyanidins, ezinokukhusela ekonakaleni kwelanga, ziphucule umbono, zonyuse ukujikeleza kwegazi ().

Banikezela nge-alpha-linolenic acid (ALA), uhlobo lwe-omega-3 fatty acid. I-ALA ngamafutha abalulekileyo, okuthetha ukuba umzimba wakho awunako ukuwuvelisa, ke uyawufuna ekutyeni.

I-ALA inxulunyaniswe nezibonelelo ezininzi zempilo, kubandakanya ukunciphisa umngcipheko wesifo sentliziyo kunye nokubetha (,).

Ama-walnuts amnyama kukutya okunezondlo-ezisezantsi kwii-carbs kunye neeprotheyini eziphezulu, ii-antioxidants, kunye ne-omega-3 fatty acids.

Izibonelelo zezempilo ezinokubakho ze-walnut emnyama

Ifayibha, i-omega-3 fatty acids, kunye nee-antioxidants kwii-walnuts ezimnyama zibonelela ngezibonelelo ezahlukeneyo zempilo. Ukongeza, iiglasi zomnatha omnyama zineempawu ezizodwa zokulwa intsholongwane kwaye zisetyenziswa kwizicatshulwa zamayeza ezemithi kunye nezixhasi.

Ama-walnuts amnyama anesondlo ngokufana nama-walnuts esiNgesi, afundwe ngokubanzi ngezibonelelo zawo zempilo.

Ngamana unokuxhamla impilo yentliziyo

I-walnuts emnyama iqulethe izondlo ezahlukeneyo kunye nezinto ezixhasa impilo yentliziyo, kubandakanya:

• I-Omega-3 fatty acids. Ngamana ungaphucula imeko yesifo sentliziyo ethile njengoxinzelelo lwegazi oluphezulu kunye namanqanaba e-cholesterol ().
• IiTannins. Nceda uxinzelelo lwegazi olusezantsi kunye nokunciphisa amanqanaba eepidid yegazi, ezinokuthi ziphucule impilo yentliziyo ().
• Ellagic acid. Ngamana unokunceda ukuthintela ukuncipha kwemithambo ebangelwe kukwakhiwa kweplate okungakhokelela kwisifo sentliziyo ().

Ukuphononongwa kwezifundo ezili-13 kufumanise ukuba ukutya ii-walnuts kunciphise inani kunye ne-LDL (embi) ye-cholesterol. Ngaphezu koko, uphando lubonisa ukuba ukutya i-walnuts kuphucula ukusebenza kwemithambo yegazi kunye nokunciphisa umngcipheko wokwakhiwa kwamacwecwe, umngcipheko omkhulu wesifo sentliziyo (,).

Ngaba unokuba neepropathi zomhlaza

Ama-walnuts amnyama aqukethe i-antitumor compound ebizwa ngokuba yi-juglone. Izifundo zetyhubhu yovavanyo zifumene eli khompawundi ukunciphisa kakhulu ukukhula kwethumba (,,).

Izifundo ezininzi zetyhubhu yovavanyo zibonisa ukuba i-juglone inokubangela ukufa kweeseli kwiiseli ezithile ezinomhlaza, kubandakanya isibindi nesisu (,,).

Ukongeza, ii-walnuts ezimnyama ziqulathe i-flavonoid antioxidants eziye zabonakaliswa zinefuthe eliluncedo ngokuchasene nemiphunga, ibele, iprostate, kunye nomhlaza wekolon ().

Unempawu zokulwa ne-antibacterial

Imigodi yamantongomane amnyama iphezulu kwii-tannins- ezixutywe neepropathi zokulwa neentsholongwane ().

IiTannins kwii-walnuts ezimnyama zineziphumo ezichasene ne-antibacterial ngokuchasene, umzekelo, IListeria, Salmonella, kunye E. coli - iibhaktheriya eziqhelekileyo ezibangela izifo ezibangelwa kukutya ().

Uvavanyo lwe-tube-test lufumanise ukuba izicatshulwa ze-walnut ezimnyama zinemisebenzi ye-antioxidant kunye ne-antibacterial, ethintela ukukhula kwe IStaphylococcus aureus, intsholongwane enokubangela usulelo ().

Ngamana unokunceda ukunciphisa umzimba

Izifundo zibonisa ukuba ukutya amandongomane-ngakumbi ama-walnuts-kunokukunceda ukunciphisa umzimba (,).

Nangona ii-walnuts ziphezulu kwiikhalori, uninzi lwezi khalori zivela kumafutha asempilweni. Amafutha anokunceda ukonyusa iimvakalelo zokugcwala kunye nokulwa indlala (,).

Ngapha koko, ii-walnuts zifunyenwe zigcina zigcwele ixesha elide, ezinokukunceda ngokwendalo utye kancinci, ezinokubangela ukunciphisa umzimba ().

Kwisifundo seenyanga ezi-3, abantu abatya ikomityi ye-1/4 (i-30 yeigram) ye-walnuts mihla le bafumana ubunzima bokuba nomzimba omkhulu kuneqela lolawulo-ngaphandle kweekhalori ezongezelelweyo ze-walnuts ().

Ama-walnuts amnyama anokuba neziphumo ze-anticancer kwaye akhuthaze impilo yentliziyo kunye nokulahleka kobunzima. Ukongeza, iikhompawundi zezityalo ezikhunjini zineempawu zokulwa neentsholongwane.

Ukusetyenziswa komnatha omnyama

Amakhompawundi ezityalo kwizikhonkwane ezimnyama zamandongomane ziyakhutshwa kwaye zisetyenziswe njengezongezo ngohlobo lwee-capsules okanye amathontsi olwelo.

Ngenxa yeempawu zayo zokulwa ne-antibacterial, isicatshulwa somnundu omnyama sisetyenziswa kumhlonyane onzima wokuncedisa. Umhlonyane uyinkonkxa eyenziwe kwimigca emidala emandongomane, isityalo ekuthiwa ngumhlonyane, kunye nee-clove. Lunyango lwendalo ngokuchasene nosulelo lwe-parasitic.

Abanye abantu basebenzisa isicatshulwa njengesixhobo sokubulala iintsholongwane emlonyeni wabo. Kucatshulwe kumagqabi amandongomnyama kungasetyenziselwa ukunyanga iimeko zolusu, ezinje nge-eczema, psoriasis, kunye neentsumpa (,).

Ngapha koko, isicatshulwa somzimba sisetyenziswa njengedayi yeenwele, ulusu, kunye nempahla ngenxa yeetanini, ezinomphumo wendalo wobumnyama.

Zombini izicatshulwa zomnatha omnyama kunye nomhlonyane zongezelelwa ziyafumaneka kwiivenkile nakwi-Intanethi.

Oko kwathiwa, uphando lukhawulelwe ekukhupheni i-walnut emnyama kwezi zinto zisetyenziswayo, kwaye kufuneka uphando olongezelelekileyo ukuze kuqinisekiswe izibonelelo kunye neziphumo ebezingalindelekanga zokuncedisa i-walnut.

Izicatshulwa ezivela kumanqwanqwa amnyama e-walnut zithandwa kakhulu kunyango lwe-herbal kwaye zisetyenziselwa ukunyanga isifo se-parasitic. Ingasetyenziselwa ukubambelela nanjengedayayi yendalo.

Ukhuseleko lomnatha omnyama

Nangona ama-walnuts amnyama enezibonelelo ezininzi zempilo, kukho izinto ezithile zokhuseleko ekufuneka ziqwalaselwe xa uzitya okanye uzithatha njengesongezelelo.

Abantu abanayo nayiphi na i-nut okanye i-nut nut yokutya akufanele batye ama-walnuts amnyama okanye basebenzise izongezelelo eziqulethe.

Izincedisi azilawulwa lulawulo lwezoKutya noLawulo lweziyobisi (FDA). Ke ngoko, kuya kufuneka uzithenge kwiimpawu ezithembekileyo ezinikezela ngeemveliso ezivavanywe ngokuzimeleyo ukhuseleko kunye namandla.

Uphando malunga nefuthe lezongezelelo ze-walnut ezimnyama ngexesha lokukhulelwa okanye xa ukuncancisa kungonelanga, kwaye akwaziwa nokuba kukhuselekile na ukuthatha ezi zongezo ngexesha lokukhulelwa okanye lokuncancisa.

Ukongeza, iitannins kwii-walnuts ezimnyama zinokusebenzisana namayeza athile. Kungcono ukubonisana nomboneleli wakho wezempilo ngaphambi kokuba uthathe isicatshulwa esimnyama somnathi xa uthatha amayeza okanye ukhulelwe okanye uncancisa ().

Abantu abakhulelweyo okanye abancancisayo, i-allergies kumantongomane, okanye amayeza athile akufuneki bathathe amayeza amnyama e-walnut ngaphandle kokubonisana nomboneleli wezempilo kuqala.

Umgca wezantsi

Ama-walnuts amnyama aphezulu kwi-omega-3 fatty acids kunye neevithamini ezininzi kunye neeminerali. Banokunciphisa umngcipheko wesifo sentliziyo kwaye babeneempawu zentsholongwane kunye neentsholongwane.

I-Antioxidants kunye nezinye izityalo ezihlanganisiweyo kumanqwanqwa amnyama e-walnut zibenza babe sisongezo esithandwayo semifuno-nangona uphando luselunqamlezweni.

Iprofayili yabo yesondlo kunye nokunambitheka kwesibindi kwenza i-walnuts emnyama ukuba yongeze kwaye ibe nencasa ekutyeni kwakho.