Izibonelelo ezi-7 eziQinisekisiweyo zezeMpilo zeNuts zaseBrazil

Umxholo

• 1. Ipakishwe ngezakha mzimba
• 2. Sisityebi selenium
• 3. Ixhasa umsebenzi we-thyroid
• 4. Ngamana unokubanceda abo baneengxaki ze-thyroid
• 5. Ngamana kunciphisa ukudumba
• 6. Ilungele intliziyo yakho
• 7. Kungayilungela ingqondo yakho
• Imingcipheko yezempilo yokutya amandongomane eBrazil
• Umgca wezantsi

Amandongomane aseBrazil ngamandongomane emithi azalelwa kwihlathi elinemvula laseAmazon eBrazil, eBolivia nasePeru. Ubume babo obugudileyo, buttery kunye nokunambitheka kwe-nutty kudla ngokuzonwabisa kukrwada okanye blanched.

Ezi ndongomane zinamandla, zinesondlo kakhulu, kwaye yenye yezona zinto zixhomekeke kukutya okunezimbiwa ze-selenium.

Ukutya amandongomane eBrazil kunokunceda impilo yakho ngeendlela ezininzi, kubandakanya ukulawula i-thyroid gland, ukunciphisa ukuvuvukala, kunye nokuxhasa intliziyo yakho, ingqondo kunye ne-immune system.

Nazi izibonelelo ezi-7 eziqinisekisiweyo zempilo kunye nesondlo samantongomane eBrazil.

1. Ipakishwe ngezakha mzimba

Amantongomane aseBrazil anesondlo kakhulu kwaye anamandla.

I-ounce enye (28-gram) yokukhonza amantongomane aseBrazil iqulethe ezi zondlo zilandelayo, (2):

• Iikhalori: 187
• Iprotheni: 4.1 iigram
• Amafutha: 19 iigrem
• IiCarbs: 3.3 iigrem
• Ifayibha: 2.1 iigrem
• Selenium: I-988% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Ubhedu: Iipesenti ezingama-55 ze-RDI
• Magnesium: Iipesenti ezingama-33 ze
• Iphosphorus: 30% ye-RDI
• ManganeseIipesenti ezili-17 ze-RDI
• Izinki: 10.5% ye-RDI
• Thiamine: I-16% ye-RDI
• Vitamin E: I-11% ye-RDI

Amantongomane aseBrazil atyebile kwi-selenium, ene-nut enye ene-96 mcg, okanye i-175% ye-RDI. Uninzi lwamantongomane lubonelela ngaphantsi kwe-1 mcg, kwi-avareji (3).

Ukongeza, banokuxinana okuphezulu kwemagniziyam, ubhedu, kunye ne-zinc kuninzi lwamanye amandongomane, nangona izixa ezichanekileyo zezi zondlo zinokwahluka ngokuxhomekeke kwimozulu kunye nomhlaba (3).

Okokugqibela, amandongomane eBrazil angumthombo obalaseleyo wamafutha asempilweni. Ngapha koko, iipesenti ezingama-36 zamafutha aseBrazil amantongomane angama-37% e-polyunsaturated fatty acids, uhlobo lwamafutha olubonakaliswe ukuba luncedo kwimpilo yentliziyo (,).

Isishwankathelo Amantongomane aseBrazil anamandla kwaye atyebile kumanqatha asempilweni, i-selenium, i-magnesium, ithusi, i-phosphorus, i-manganese, i-thiamine, kunye ne-vitamin E.

2. Sisityebi selenium

Amantongomane aseBrazil angumthombo otyebileyo we-selenium. Ngapha koko, ziqulathe ngaphezulu kwale minerali kunayo nayiphi na enye i-nut enomndilili we-96 mcg nge nut. Nangona kunjalo, ezinye zipakisha kangange-400 mcg nge nut (3).

I-RDI ye-selenium yi-55 mcg ngosuku kubantu abadala. Ke, umndilili weBrazil iqulethe i-175% yemali efunekayo yale minerali (, 2).

I-Selenium yinto elandelwayo ebalulekileyo ekusebenzeni kakuhle komzimba wakho. Kubalulekile kwi-thyroid yakho kunye nefuthe lomzimba wakho kunye nokukhula kweseli ().

Ewe, amanqanaba aphezulu e-selenium adityaniswa nomsebenzi ophuculweyo wamajoni omzimba kunye neziphumo ezingcono zomhlaza, usulelo, ukungachumi, ukukhulelwa, isifo sentliziyo kunye nokuphazamiseka kwemood ().

Nangona ukusilela kwe-selenium kunqabile, abantu abaninzi kwihlabathi liphela abanelanga lokutya kwe-selenium ukuze basebenze ngokukuko. Umzekelo, indawo ephezulu ye-selenium ifunyenwe ebantwini kuyo yonke iYurophu, i-United Kingdom, nakuMbindi Mpuma ().

Amantongomane aseBrazil ayindlela efanelekileyo yokugcina okanye ukwandisa ukutya kwakho kwe-selenium. Ngapha koko, isifundo esinye kubantu abangama-60 safumanisa ukuba ukutya amantongomane amabini eBrazil ngemini kwakusebenza njengokuthatha isongezelelo selenium ekunyuseni amanqanaba e-selenium ().

Isishwankathelo Amantongomane aseBrazil atyebile kwi-selenium. Inathi enye inokuqulatha i-175% ye-RDI. I-Selenium yinto ebalulekileyo yokulandelela ebalulekileyo kumajoni akho omzimba, i-thyroid gland kunye nokukhula kweseli.

3. Ixhasa umsebenzi we-thyroid

Idlala lengqula yakho incindi encinci emile njengebhabhathane elele emqaleni. Ifihla iihomoni ezininzi eziyimfuneko ekukhuleni, kwimetabolism, nakummiselo wobushushu bomzimba.

Izicubu zedlala lengqula zinokuxinana okuphezulu kwe-selenium, njengoko kufuneka kwimveliso yehomoni yedlala T3, kunye neeproteni ezikhusela idlala lengqula kumonakalo (,).

Ukutya okuncinci kwe-selenium kunokukhokelela kumonakalo weselula, ukunciphisa umsebenzi we-thyroid, kunye nokuphazamiseka komzimba njengeHashimoto's thyroiditis kunye nesifo seGraves. Inokwandisa umngcipheko womhlaza wedlala lengqula (,).

Olunye uphononongo olukhulu e-China lubonise ukuba abantu abanamanqanaba asezantsi e-selenium babenezifo eziphezulu kakhulu zesifo se-thyroid, njenge-hypothyroidism, i-thyroiditis, kunye ne-thyroid eyandisiweyo, xa kuthelekiswa nalabo abanamazinga aqhelekileyo ().

Oku kugxininisa ukubaluleka kokufumana ukutya okwaneleyo kwe-selenium. Inathi enye yeBrazil ngosuku kufuneka ihambise i-selenium eyaneleyo ukugcina ukusebenza kakuhle kwe-thyroid ().

Isishwankathelo Idlala lengqula yakho livelisa iihomoni eziyimfuneko ekukhuleni, kwimetabolism, nakummiselo wobushushu bomzimba. Inutya enye yaseBrazil ine-selenium eyaneleyo yokuxhasa ukuveliswa kwehomoni yegazi kunye neeproteni ezikhusela idlala lengqula.

4. Ngamana unokubanceda abo baneengxaki ze-thyroid

Kanye nokuqinisekisa ukusebenza kakuhle kwe-thyroid, i-selenium inokuphucula iimpawu kubantu abaneengxaki ze-thyroid.

IHashimoto's thyroiditis sisifo sokuzimela komzimba apho izicwili ze-thyroid zichithwa ngokuthe ngcembe, zikhokelela kwi-hypothyroidism kunye noluhlu lweempawu ezinje ngokudinwa, ukutyeba, kunye nokuziva ubanda.

Ukuphononongwa okuninzi kuye kwafumanisa ukuba ukuxhaswa nge-selenium kunokuphucula ukusebenza komzimba kunye nesimo sengqondo kubantu abane-Hashimoto's thyroiditis (, 13,).

Nangona kunjalo, ezinye iimpendulo ezimbini zigqibe kwelokuba abukho ubungqina obaneleyo bokumisela indima ye-selenium ekunyangeni isifo. Ke ngoko, uphando oluthe kratya luyafuneka (,).

Okwangoku, isifo se-Graves sisifo se-thyroid apho i-hormone eninzi kakhulu iveliswa khona, ekhokelela kwiimpawu ezifana nokulahleka kwesisindo, ubuthathaka, iingxaki zokulala kunye namehlo aphefumulayo.

Izifundo zibonise ukuba ukongeza nge-selenium kunokuphucula ukusebenza kwe-thyroid kunye nokulibazisa ukuqhubela phambili kweempawu ezithile kubantu abanesi sifo. Nangona kunjalo, uphando oluninzi luyafuneka ().

Akukho zifundo ziye zaphanda ukusetyenziswa kwamantongomane eBrazil njengomthombo we-selenium, ngokukodwa, kubantu abane-thyroiditis okanye isifo se-Graves. Nangona kunjalo, ukubabandakanya kwisidlo sakho kunokuba yindlela elungileyo yokuqinisekisa ukuba imeko yakho ye-selenium yanele.

Isishwankathelo Ukuxhaswa nge-selenium kunokunceda abantu abaneengxaki ze-thyroid ezifana neHashimoto's thyroiditis kunye nesifo se-Graves. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

5. Ngamana kunciphisa ukudumba

Amantongomane aseBrazil atyebile kwii-antioxidants, ezizizinto ezinceda ukugcina iiseli zakho zisempilweni. Benza oku ngokulwa nomonakalo obangelwe ziimolekyuli ezisebenzayo ezibizwa ngokuba ziiradical radicals.

Amantongomane aseBrazil anee-antioxidants ezininzi, kubandakanya i-selenium, ivithamin E, kunye neephenol ezinjenge-gallic acid kunye ne-ellagic acid (3).

I-Selenium inyusa amanqanaba e-enzyme eyaziwa ngokuba yi-glutathione peroxidase (GPx), enceda ukunciphisa ukudumba nokukhusela umzimba wakho kuxinzelelo lwe-oxidative-ukungalingani phakathi kwee-antioxidants kunye neeradicals zasimahla ezinokukhokelela kumonakalo weselula (,,).

Iziphumo ezichasayo zokuthintela ukudumba kwamandongomane eBrazil zinokufezekiswa ukusuka kwiidosi enye, enkulu kunye needosi ezincinci ngaphezulu kwexesha elide.

Olunye uphononongo kubantu abali-10 baqaphela ukuba i-20- okanye i-50-gram enye isebenza (i-4 okanye i-10 yamantongomane, ngokulandelanayo) inciphise kakhulu inani lamakishi okuvuvukala, kubandakanya i-interleukin-6 (IL-6) kunye ne-tumor necrosis factor alpha (TNF-alpha ().

Olunye uphononongo lweenyanga ezintathu lubanike abantu abafumana unyango ukusilela kwezintso enye ye-brazil nut ngemini. Ifumanise ukuba amanqanaba e-selenium kunye ne-GPx anyukile, ngelixa amanqanaba eempawu zokukrala kunye ne-cholesterol yehle kakhulu ().

Nangona kunjalo, uphononongo olulandelayo luye lwabona ukuba xa abantu beyekile ukutya amantongomane eBrazil, le milinganiselo yabuyela kumanqanaba abo okuqala. Oku kubonisa ukuba utshintsho lwexesha elide lokutya luyafuneka ukuvuna izibonelelo zamandongomane eBrazil (,).

Isishwankathelo Amantongomane aseBrazil anee-antioxidants ezinjenge-selenium, i-vitamin E kunye ne-phenols. Inathi enye ngosuku inokukhokelela ekunciphiseni ukudumba. Nangona kunjalo, ukuthatha kwakho kufuneka kungaguquguquki ukuze uqhubeke nokufumana izibonelelo.

6. Ilungele intliziyo yakho

Amantongomane aseBrazil aqukethe ii-acid ezinesibindi sentliziyo, ezinje ngamafutha e-polyunsaturated, kwaye zizityebi kwii-antioxidants, iiminerali, kunye nefayibha, zonke ezinokunceda ukunciphisa umngcipheko wesifo sentliziyo (25).

Olunye uphononongo kubantu abadala abesempilweni baphande ngeziphumo zokutya amandongomane eBrazil kumanqanaba e-cholesterol. Ibanike i-5, 20, okanye i-50 gram yamantongomane eBrazil okanye i-placebo.

Emva kweeyure ezili-9, iqela elifumene i-20- okanye i-50-gram yokukhonza lalinamanqanaba asezantsi e-LDL (embi) ye-cholesterol kunye namanqanaba aphezulu e-cholesterol ye-HDL (elungileyo), xa kuthelekiswa namaqela afumana idosi ezisezantsi ().

Olunye uphononongo luhlalutye ifuthe lokutya amandongomane eBrazil kubantu abatyebe kakhulu abanesiphene selenium ababephethwe sisifo sezintso.

Kufumanise ukuba ukutya amantongomane eBrazil aqukethe i-290 mcg ye-selenium yonke imihla kwiiveki ezi-8 kunyuse kakhulu amanqanaba e-cholesterol ye-HDL. Ukuphucula amanqanaba akho e-cholesterol e-HDL kunokunciphisa umngcipheko wesifo sentliziyo ().

Ngaphaya koko, isifundo se-16 seveki kulutsha olutyebe kakhulu saqaphela ukuba ukutya i-15-25 gram yamandongomane eBrazil ngosuku kuphuculwe ukusebenza kwenqanawa yegazi kunye nokunciphisa amanqanaba e-cholesterol ye-LDL kunye ne-triglyceride ().

Iziphumo zamandongomane eBrazil kwimpilo yentliziyo ziyathembisa. Nangona kunjalo, uphando oluthe kratya luyafuneka ukumisela idosi efanelekileyo kunye nokuba ngabaphi abantu abanokufumana ezona zibonelelo zibalaseleyo.

Isishwankathelo Ukutya amantongomane eBrazil kunokunyusa impilo yentliziyo yakho ngokunciphisa i-cholesterol ye-LDL (embi), ukwandisa i-HDL (elungileyo) ye-cholesterol, kunye nokuphucula ukusebenza kwenqanawa yegazi.

7. Kungayilungela ingqondo yakho

Amantongomane aseBrazil ane-ellagic acid kunye ne-selenium, zombini ezinokunceda ingqondo yakho.

I-Ellagic acid luhlobo lwepolyphenol kwiinuts zaseBrazil. Inezinto zokulwa ne-antioxidant kunye ne-anti-inflammatory ezinokuba neziphumo ezikhuselayo kunye noxinzelelo kwingqondo yakho (,,).

I-Selenium inokudlala indima kwimpilo yengqondo ngokusebenza njenge-antioxidant ().

Kwisifundo esinye, abantu abadala abadala abanengxaki yokuphazamiseka engqondweni batya i-nut enye yaseBrazil ngosuku kangangeenyanga ezintandathu. Ukongeza kukufumana amanqanaba okwanda kwe-selenium, babonisa ukuphucuka kokuthetha ngokutyibilikayo kunye nokusebenza kwengqondo ().

Amanqanaba asezantsi e-selenium ayanyaniswa nezifo ze-neurodeergenerative ezinje nge-Alzheimer's kunye neParkinson's, ke ngoko ukuqinisekisa ukuba ukutya okwaneleyo kubalulekile (,).

Ngaphezulu, olunye uphando lubonisa ukuba ukongeza nge-selenium kunokunceda ukulamla imeko engeyiyo, enxulunyaniswa kakhulu nokutya okungonelanga kwe-selenium. Nangona kunjalo, iziphumo ziyaphikisana, kwaye uphando oluthe kratya luyafuneka (,).

Isishwankathelo Amantongomane aseBrazil ane-ellagic acid, enokuba nefuthe lokhuselo kwingqondo yakho. Ukongeza, i-selenium inokunciphisa umngcipheko wezifo ezithile zobuchopho kunye nokuphucula ukusebenza kwengqondo kunye nomoya. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

Imingcipheko yezempilo yokutya amandongomane eBrazil

Amantongomane aseBrazil anikezela ngezibonelelo ezithile zempilo, kodwa ukutya okuninzi kunokuba yingozi.

Ngapha koko, ukufunxwa kwe-5,000 mcg ye-selenium, eli lixabiso elimalunga nama-50 ngokomyinge we-nati zaseBrazil, kunokukhokelela kwityhefu. Le meko inobungozi yaziwa ngokuba yi-selenosis kwaye inokubangela iingxaki zokuphefumla, isifo sentliziyo kunye nokusilela kwezintso ().

Ngapha koko, i-selenium eninzi, ngakumbi evela kwizongezo, inxulunyaniswe nomngcipheko okhulayo wesifo seswekile kunye nomhlaza wedlala lobudoda (,,).

Nangona kunjalo, uluntu lwaseAmazon olunokutya kwendabuko okuphezulu ngokwendalo kwi-selenium khange kubonise naziphi na iziphumo ezingalunganga okanye iimpawu zesifo selenium ().

Nangona kunjalo, kubalulekile ukunciphisa ukutya kwakho kwemihla ngemihla kwamantongomane eBrazil.

Inqanaba eliphezulu lokutya kwe-selenium kubantu abadala yi-400 mcg ngosuku. Ngesi sizathu, kubalulekile ukuba ungatyi amantongomane amaninzi eBrazil kwaye ujonge iilebhile zesondlo kumxholo we-selenium.

Ukunciphisa umda ekuthatheni i-nuts enye ukuya kwezintathu eBrazil ngemini yindlela efanelekileyo yokuphepha ukusebenzisa kakhulu i-selenium (25).

Ukongeza, abo bane-allergies ye-nut bangaba ne-allergies kwi-nati zaseBrazil kwaye kufuneka baziphephe.

Isishwankathelo I-Selenium toxicity yinto enqabileyo kodwa eyingozi, enokubusongela ubomi. Inqanaba lokutya eliphezulu elikhuselekileyo leselenium yi-400 mcg. Kubalulekile ukunciphisa ukungenisa kwakho kwi-1-3 yamantongomane eBrazil ngosuku okanye ujonge ukuba ingakanani i-selenium kumantongomane owathengayo.

Umgca wezantsi

Amantongomane aseBrazil anika amandla amandla esondlo, ebonelela ngamafutha asempilweni, ii-antioxidants, iivithamini kunye neeminerali. Ziphezulu kakhulu kwi-selenium, isimbiwa esineempawu ezinamandla zokulwa ne-antioxidant.

Ukutya amantongomane eBrazil kunokunciphisa ukudumba, ukuxhasa ukusebenza kwengqondo, kunye nokuphucula ukusebenza kwe-thyroid kunye nempilo yentliziyo.

Ukuthintela ukusebenzisa kakhulu i-selenium, nciphisa ukungenisa kwakho ukuya kumantongomane eBrazil ngemini.