Iindlela ezi-7 zeHazelnuts ziyinzuzo kwiMpilo yakho

Umxholo

• 1. Zizele zizondlo
• 2. Igcwele i-Antioxidants
• 3. Ngaba unokulunga kwintliziyo
• 4. Unxulunyaniswa namaxabiso asezantsi omhlaza
• 5. Ngaba kunciphisa ukuvuvukala
• 6. Ngamana unokunceda amanqanaba eswekile esezantsi yegazi
• 7. Kulula ukongeza kwisidlo sakho
• Umgca osezantsi

I-hazelnut, ekwabizwa ngokuba yi-filbert, luhlobo lwe nut oluvela kwi UCorylus umthi. Ilinywa kakhulu eTurkey, Italy, Spain nase Melika.

Iihazelnuts zinencasa eswiti kwaye zinokutyiwa ziluhlaza, zosiwe okanye umhlaba ube yipasta.

Njengamanye amandongomane, iihazelnuts zityebile kwizakhamzimba kwaye zinomxholo ophezulu weeprotheyini, amafutha, iivithamini kunye neeminerali. Nazi izibonelelo ezisixhenxe ezisekwe kubungqina bempilo yeehazelnuts.

1. Zizele zizondlo

IiHazelnuts zineprofayile enkulu yezondlo. Nangona ziphezulu kwiikhalori, zilayishwe ngezinongo kunye namafutha asempilweni.

I-ounce enye (i-28 gram, okanye malunga ne-20 epheleleyo yeenkozo) zee hazelnuts ziqulathe (1):

• Iikhalori: 176
• Amanqatha onke: Iigrama ezili-17
• Iprotheni: 4.2 iigrem
• IiCarbs: 4.7 iigrem
• Ifayibha: 2.7 iigrem
• Vitamin E: Iipesenti ezingama-21 ze-RDI
• Thiamin: Iipesenti ezili-12 ze-RDI
• Magnesium: Iipesenti ezili-12 ze-RDI
• Ibhrasi: I-24% ye-RDI
• Imanganizi: Iipesenti ezingama-87 ze-RDI

IiHazelnuts zikwanazo nezixa ezifanelekileyo zevithamini B6, folate, phosphorus, potassium kunye zinc.

Ukongeza, zingumthombo otyebileyo wamafutha e-mono- kunye ne-polyunsaturated kwaye aqulathe isixa esihle se-omega-6 kunye ne-omega-9 fatty acids, njenge-oleic acid (1,).

Ngapha koko, i-ounce enye ekhonzayo ibonelela nge-2.7 yeegramu zentsinga yokutya, enika ingxelo malunga ne-11% ye-DV (1).

Nangona kunjalo, iihazelnuts ziqulathe i-phytic acid, ebonakalise ukuba ithintela ukufunxeka kwezinye izimbiwa, njenge-iron kunye ne-zinc, ukusuka kumandongomane (3).

Isishwankathelo IiHazelnuts ngumthombo otyebileyo weevithamini kunye neeminerals njengevithamin E, manganese kunye nobhedu. Ukongeza, zinomxholo ophezulu we-omega-6 kunye ne-omega-9 fatty acids.

2. Igcwele i-Antioxidants

IiHazelnuts zibonelela ngamaxabiso abalulekileyo ee-antioxidants.

I-Antioxidants ikhusela umzimba kuxinzelelo lwe-oxidative, enokonakalisa ukwakheka kweeseli kunye nokukhuthaza ukwaluphala, umhlaza kunye nesifo sentliziyo (,).

Uninzi lwee-antioxidants ezininzi kwii-hazelnuts zaziwa njengee-phenolic compounds. Zibonakalisiwe ukuba ziyanceda ukunciphisa i-cholesterol yegazi kunye nokudumba. Banokuba luncedo kwimpilo yentliziyo kwaye bakhusele umhlaza (,,).

Isifundo seveki esi-8 sibonise ukuba ukutya iihazelnuts, kunye okanye ngaphandle kolusu, kunciphise uxinzelelo lwe-oxidative xa kuthelekiswa nokungatyi ii-hazelnuts, ezingakhange zibangele ziphumo (9).

Uninzi lwee-antioxidants ezikhoyo zigxile kulusu lwenut. Nangona kunjalo, lo mxholo we-antioxidant unokuncipha emva kwenkqubo yokosa (,,).

Ke ngoko kuyacetyiswa ukuba kudliwe iinkozo ezingagqitywanga kunye nolusu endaweni yokuxobuka, nokuba yosiweyo okanye ayosiweyo ().

Isishwankathelo IiHazelnuts zityebile kwimichiza ye-phenolic ebonakalise ukwandisa ukhuselo lwe-antioxidant emzimbeni. Kukulungele ukutya iihazelnuts ngokupheleleyo kwaye ungatyiswanga ukuqinisekisa ukuba ufumana eyona antioxidants.

3. Ngaba unokulunga kwintliziyo

Ukutya amandongomane kubonisiwe ukukhusela intliziyo ().

Kwii-hazelnuts, uxinzelelo oluphezulu lwee-antioxidants kunye namafutha asempilweni anokunyusa amandla e-antioxidant kunye namanqanaba asezantsi e-cholesterol egazini (,).

Isifundo senyanga enye siqwalasele abantu abangama-21 abanamanqanaba aphezulu e-cholesterol abasebenzisa i-18-20% yeekhalori zabo zemihla ngemihla ezivela kwii-hazelnuts. Iziphumo zibonise ukuba i-cholesterol, i-triglycerides kunye ne-LDL embi ye-cholesterol yancitshiswa ().

Abathathi-nxaxheba baphinde bafumana amava okuphuculwa kwempilo yomthambo kunye nokumakisha egazini.

Ngapha koko, uphononongo lwezifundo ezisithoba kubandakanya abantu abangaphezu kwama-400 babone ukuncitshiswa kwe-LDL embi kunye nenqanaba elipheleleyo le-cholesterol kwabo batya ii-hazelnuts, ngelixa i-cholesterol ye-HDL kunye ne-triglycerides zihlala zingatshintshanga ().

Olunye uphononongo lubonise iziphumo ezifanayo kwimpilo yentliziyo, kunye neziphumo ezibonisa amanqanaba egazi asezantsi kunye nokunyusa amanqanaba e-vitamin E (,,,).

Ngapha koko, umxholo ophakamileyo wee-acid ezinamafutha, ifayibha yokutya, ii-antioxidants, i-potassium kunye ne-magnesium kwii-hazelnuts kubonakala ngathi ziyanceda ekuqiniseni uxinzelelo lwegazi ().

Ngokubanzi, ukutya i-29 ukuya kwi-69 yeegram zehazelnuts ngosuku kunxulunyaniswe nokuphuculwa kweeparameter zempilo yentliziyo ().

Isishwankathelo IiHazelnuts zinokunyusa amandla e-oxidative kwaye zinciphise amanqanaba eepid lip, anokunceda ukunciphisa umngcipheko wesifo sentliziyo. Ikwabonakala ngathi ziyanceda ekuqiniseni uxinzelelo lwegazi.

4. Unxulunyaniswa namaxabiso asezantsi omhlaza

Uxinzelelo oluphezulu lwee-hazelnuts ze-antioxidant iikhompawundi, iivithamini kunye neeminerals zinokubanika iipropathi zokulwa umhlaza.

Phakathi kwamanye amandongomane anje ngee-pecans kunye neepistachios, iihazelnuts zinezinga eliphezulu le-antioxidant eyaziwa ngokuba yi-proanthocyanidins ().

Olunye uvavanyo lwe-tube-test kunye nezilwanyana lubonise ukuba i-proanthocyanidins inokunceda ekuthinteleni nasekunyangeni ezinye iintlobo zomhlaza. Kucingelwa ukuba bayakhusela kuxinzelelo lwe-oxidative (,).

Ukongeza, iihazelnuts zityebile ku-vitamin E, enye i-antioxidant enamandla ebonisa ukhuseleko olunokwenzeka kumonakalo weseli onokubangela okanye ukhuthaze umhlaza ().

Kwangokunjalo, iihazelnuts zibonelela ngokubetha i-87% ye-RDI yemanganizi kwi-ounce enye ekhonza (1).

Imanganizi ibonakalise ukunceda imisebenzi yee-enzymes ezithile ezinokuthi zinciphise umonakalo we-oxidative kunye nokunciphisa umngcipheko womhlaza (,).

Izifundo ezimbalwa ezenziwe ngetyhubhu yovavanyo zibonise ukuba ukukhutshwa kwe-hazelnut kunokuba luncedo kunyango lomhlaza wesibeleko, wesibindi, webele kunye nomhlaza wekolon (,).

Ngaphaya koko, isifundo sezilwanyana kusetyenziswa imveliso eyenziwe nge-hazelnut isikhumba esikhutshiweyo kukhokelele kumngcipheko wokuncipha komhlaza wekolon emva kwexesha lesifundo seveki ezisibhozo ().

Kuba uninzi lwezifundo eziphanda ngezibonelelo zehazelnuts ngokuchasene nophuhliso lomhlaza zenziwe kwiityhubhu zovavanyo nakwizilwanyana, izifundo ezingaphezulu ziyafuneka ebantwini.

Isishwankathelo Uxinzelelo oluphezulu lwee-antioxidant iikhompawundi, i-vitamin E kunye ne-manganese kwii-hazelnuts zinokunceda ukunciphisa umngcipheko wee-cancer ezithile, nangona kufuneka uphando oluninzi.

5. Ngaba kunciphisa ukuvuvukala

IiHazelnuts zinxulunyaniswe namanqaku anciphisayo okuvuvukala, ngenxa yokuqina kwawo kumanqatha asempilweni.

Olunye uphononongo luye lwaphanda ukuba ukutya iihazelnuts kuyichaphazele njani into yokumakisha, ezinje ngeprotein esebenzayo yeC-esebenzayo, kubantu abangama-21 abanamanqanaba aphezulu e-cholesterol.

Abathathi-nxaxheba bafumana ukuncipha okubonakalayo kokudumba emva kweeveki ezine zokulandela ukutya apho iihazelnuts zenza i-18-20% yenani lekhalori yazo ().

Ngaphaya koko, ukutya iigram ezingama-60 zehazelnuts yonke imihla kangangeeveki ezili-12 kuncede ukunciphisa ukumakisha kubantu abatyebileyo nabatyebe kakhulu ().

Olunye uphononongo luvavanye ukuba ukutya iihazelnuts kuchaphazele njani ukudumba. Kubonakalisile ukuba ukutya iigram ezingama-40 zehazelnuts kunokunciphisa ukuphendula ngokudumba kubantu abasempilweni ().

Kwangokunjalo, abantu abangama-50 abanesifo se-metabolic syndrome bafumana ukwehla kokudumba emva kokutya iigram ezingama-30 zokudityaniswa kwamandongomane aluhlaza- iigram ezili-15 zewalnuts, 7.5 iigram iiamangile kunye neehazelnuts eziyi-7.5- iiveki ezili-12, xa kuthelekiswa neqela lolawulo ().

Nangona kunjalo, uninzi lwezifundo ligqiba kwelokuba ukutya iihazelnuts zodwa akwanele. Ukunciphisa ukudumba, kubalulekile ukuba ulandele ukutya okulawulwa likhalori ().

Isishwankathelo IiHazelnuts zinokunceda ukunqanda kunye nokunciphisa ukudumba ngenxa yokuxinana okuphezulu kwamafutha asempilweni. Nangona kunjalo, ezinye izinto zibalulekile.

6. Ngamana unokunceda amanqanaba eswekile esezantsi yegazi

Amandongomane, njengama-almonds kunye nama-walnuts, abonakalisiwe ukunceda ukunciphisa amanqanaba eswekile yegazi (,,).

Nangona ingeninzi, kukho uphando lokuba i-hazelnuts inokukunceda ukunciphisa amanqanaba eswekile yegazi.

Olunye uphononongo luvavanye isiphumo sehazelnuts ekukhawulezeni amanqanaba eswekile yegazi kubantu abangama-48 abanesifo seswekile sesi-2. Phantse isiqingatha sisebenzisa i-hazelnuts njenge-snack, ngelixa abanye basebenza njengeqela lolawulo.

Emva kweeveki ezisibhozo, iqela le-hazelnut alikhange lifumane ukuncipha okubonakalayo ekukhawulezeni amanqanaba eswekile yegazi ().

Nangona kunjalo, olunye uphononongo lwanikezela ngokudibanisa iigrama ezingama-30 zamandongomane adityanisiweyo- iigram ezili-15 zewalnuts, 7.5 iigram iiamangile kunye neehazelnuts eziyi-7.5- kubantu abangama-50 abane-metabolic syndrome.

Emva kweeveki ezili-12, iziphumo zibonise ukuncipha okubonakalayo kokuzila ukutya kwe-insulin ().

Ukongeza, i-oleic acid, eyona asidi iphambili kwi-hazelnuts, ibonakalisiwe ukuba ineziphumo ezilungileyo kwi-insulin sensitivity (,).

Uphononongo lweenyanga ezimbini lubonise ukuba ukutya okunothe nge-oleic acid kunciphise ukuzila ukutya iswekile yegazi kunye namanqanaba e-insulin, ngelixa kusonyusa ubuntununtunu be-insulin, kubantu abali-11 abanesifo seswekile sesi-2 ().

Kubonakala ngathi ukutya okunotye kumantongomane, kubandakanya ne-hazelnuts, kunokunceda ukunciphisa iswekile yegazi kunye nokunyusa ubuntununtunu be-insulin.

Isishwankathelo

IiHazelnuts ziqulathe iikhompawundi ezininzi ezinokunceda ukuthoba amanqanaba eswekile yegazi. Nangona kunjalo, ubungqina bunomda kwaye izibonelelo zabo ezinokubakho kufuneka ziphononongwe ngakumbi.

7. Kulula ukongeza kwisidlo sakho

IiHazelnuts zinokufakwa ekutyeni njenge-snack esempilweni okanye njengesithako kwizitya ezininzi.

Ungazithenga kwaye uzonwabele ziluhlaza, zosiwe, ziphelele, zisikiwe okanye umhlaba. Into ebangela umdla kukuba, kubonakala ngathi abantu bakhetha ukusikwa kunye neehazelnuts ezipheleleyo kunaleyo yomhlaba ().

Ngelixa uxinzelelo oluphezulu lwee-antioxidants lisesikhumbeni, ezinye iiresiphi zifuna ukuba ususe ulusu. Oku kunokwenziwa ngokubhaka iinkozo eontini kangangemizuzu eli-10, nto leyo eyenza ukuba ulusu lube lula xa luzixobula.

Amanqwanqwa axhothiweyo angacolwa ukuba enze umgubo wokubhaka okanye enze ibhotolo ye-hazelnut, ukusasazeka okunesondlo.

Ngapha koko, iihazelnuts zinokudityaniswa ngetshokholethi okanye iziqholo, ezinjengesinamoni okanye icayenne, ukunyanga okumnandi okanye okuneziqholo.

Benza uncediso olukhulu kumaqebengwana okanye ekutyeni i-ice cream kunye nezinye iidessert.

Isishwankathelo IiHazelnuts zingafunyanwa ziphelele, zisikiwe, umhlaba, uluhlaza okanye ugcadiwe. Zihlala zityiwa njenge snack okanye zongezwa kwizinto ezibhakiweyo kunye nezinye izitya. Kungcono ukuzitya kunye nolusu.

Umgca osezantsi

IiHazelnuts zipakishwe zizakha-mzimba, kubandakanya iivithamini, iiminerali, iikhompawundi zokulwa kunye namafutha asempilweni.

Banokufumana izibonelelo zezempilo, kubandakanya ukunceda ukunciphisa amanqanaba egazi, ukulawula uxinzelelo lwegazi, ukunciphisa ukudumba kunye nokuphucula amanqanaba eswekile yegazi, phakathi kwabanye.

Kwicala elisezantsi, njengamanye amandongomane, iihazelnuts zinokubangela ukungalungelani nabantu abathile ().

Lilonke, iihazelnuts zezona zinto zibalaseleyo nezimnandi zokufumana izondlo ezinokufakwa ngokulula kukutya kwakho.