I-Walnuts 101: Iinkcukacha ngezondlo kunye nezibonelelo zezeMpilo

Umxholo

• Iinyani ngesondlo
• Amafutha
• Iivithamini kunye neeminerals
• Olunye uhlobo lwezityalo
• Izibonelelo zezempilo zama-walnuts
• Impilo yentliziyo
• Uthintelo lomhlaza
• Impilo yobuchopho
• Iziphumo ezibi kunye neenkxalabo ezizezinye
• Ukungabikho komzimba
• Ukuncipha kwezimbiwa
• Umgca wezantsi

IiWalnuts (IJuglans regia) ngumthi womthi osapho lwe-walnut.

Bavela kwingingqi yeMeditera nakuMbindi weAsia kwaye bebeyinxalenye yokutya kwabantu amawaka eminyaka.

Amandongomane atyebile kumafutha e-omega-3 kwaye aqulathe amaxabiso aphezulu ee-antioxidants kunakutya okunye ukutya. Ukutya i-walnuts kunokuphucula impilo yengqondo kunye nokuthintela isifo sentliziyo kunye nomhlaza ().

I-Walnuts zidla ngokutya zodwa njenge-snack kodwa zingongezwa kwiisaladi, iipasta, ukutya okutya kwasekuseni, iisobho kunye nezinto ezibhakiweyo.

Zikwasetyenziselwa ukwenza ioyile ye-walnut-ioyile yexabiso eliphantsi edlalwa rhoqo kwisinxibo sesaladi.

Kukho iintlobo ezimbalwa ze-walnut ezityiwayo. Eli nqaku limalunga ne-walnut eqhelekileyo-ngamanye amaxesha ibizwa ngokuba yi-English okanye i-walnut yase-Persia-ekhulile kwihlabathi liphela.

Olunye uhlobo olunxulumene nomdla kurhwebo yi-walnut emnyama yasempuma (IJuglans nigra), ezelwe eMntla Melika.

Nantsi yonke into ofuna ukuyifumana malunga ne-walnut eqhelekileyo.

Iinyani ngesondlo

I-Walnuts yenziwe ngamafutha angama-65% kwaye malunga neepesenti ezili-15 zeprotheni. Zisezantsi kwii-carbs - uninzi lwazo luqulathe ifayibha.

I-ounce enye (i-30-gram) yokukhonza ii-walnuts-malunga nee-halves ezili-14-ibonelela ngezi zondlo zilandelayo

• Iikhalori: 185
• Amanzi: 4%
• Iprotheni: 4.3 iigrem
• IiCarbs: 3.9 iigram
• Iswekile: 0.7 iigrem
• Ifayibha: 1.9 iigram
• Amafutha: 18.5 iigrem

Amafutha

IiWalnuts ziqulathe malunga nama-65% amafutha ngokobunzima ().

Njengamanye amandongomane, uninzi lweekhalori kwii-walnuts zivela kumanqatha. Oku kubenza babe namandla-amandla, ukutya okuphezulu kweekhalori.

Nangona kunjalo, nangona ii-walnuts zityebile kumanqatha nakwiikhalori, uphononongo lubonisa ukuba abonyusi umngcipheko wokutyeba xa ubuyisela okunye ukutya ekutyeni kwakho (,).

IiWalnuts zikwacebile kunamanye amandongomane kumafutha e-polyunsaturated. Eyona ininzi kakhulu yi-omega-6 fatty acid ebizwa ngokuba yi-linoleic acid.

Zineepesenti ephezulu kakhulu ye-omega-3 fat alpha-linolenic acid (ALA) esempilweni. Oku kwenza malunga ne-8-14% yomxholo weenqatha (,,,).

Ngapha koko, ii-walnuts kuphela kwamandongomane anexabiso elibalulekileyo le-ALA ().

I-ALA ithathwa njengeluncedo ngokukodwa kwimpilo yentliziyo. Kuyanceda ukunciphisa ukudumba kunye nokuphucula ukwenziwa kwamafutha egazi (,).

Ngaphezulu, i-ALA ingumanduleli we-omega-3 fatty acids EPA kunye ne-DHA, edityaniswe kwizibonelelo ezininzi zempilo ().

I-Walnuts ngokuyinhloko yenziwe ngeprotheni kunye namafutha e-polyunsaturated. Ziqulathe ipesenti ephezulu ye-omega-3 fat, edityaniswe kwizibonelelo ezahlukeneyo zempilo.

Iivithamini kunye neeminerals

I-Walnuts ingumthombo obalaseleyo weevithamini kunye neeminerals, kubandakanya:

• Ubhedu. Le minerali ikhuthaza impilo yentliziyo. Inceda ukugcina ithambo, imithambo-luvo, kunye nokusebenza kwamajoni omzimba (11,).
• Ifolic acid. Eyaziwa nangokuthi yi-folate okanye i-vitamin B9, i-folic acid inemisebenzi emininzi ebalulekileyo yebhayoloji. Ukusilela kwe-Folic acid ngexesha lokukhulelwa kunokubangela iziphene zokuzalwa (13,).
• Iphosphorus. Malunga ne-1% lomzimba wakho wenziwe nge-phosphorus, isiminerals esifumaneka ikakhulu emathanjeni. Inemisebenzi emininzi (15).
• Vitamin B6. Le vithamini inokuqinisa amajoni akho omzimba kunye nenkxaso yempilo yemithambo-luvo. Ukusilela kweVitamin B6 kunokubangela ianemia (16).
• Manganese. Le trace yamaminerali ifumaneka kweyona mali iphakamileyo kumantongomane, ukutya okuziinkozo, iziqhamo kunye nemifuno.
• Uvithamini E. Xa kuthelekiswa namanye amandongomane, ii-walnuts zinamanqanaba aphezulu ohlobo olukhethekileyo lwe-vitamin E ebizwa ngokuba yi-gamma-tocopherol (,).

I-Walnuts ingumthombo obalaseleyo weevithamini kunye neeminerals. Ezi ziquka ubhedu, i-folic acid, i-phosphorus, i-vitamin B6, i-manganese, kunye ne-vitamin E.

Olunye uhlobo lwezityalo

IiWalnuts ziqulathe umxube ontsonkothileyo wemixube yezityalo eziphilayo.

Zizityebi ngokukhethekileyo kwii-antioxidants, ezijolise kulusu oluntsundu ().

Ngapha koko, ii-walnuts zibekwe kwindawo yesibini kuphando oluphanda umxholo we-antioxidant wokutya okuyi-1,113 okuqhelekileyo okutyiwa eUnited States ().

Ezinye zezinto ezibonakalayo kwizityalo kwii-walnuts zibandakanya:

• Ellagic acid. Le antioxidant ifumaneka ngexabiso eliphezulu kwii-walnuts, kunye nezinye izinto ezinxulumene nazo njenge-ellagitannins. I-ellagic acid inokuwunciphisa umngcipheko wesifo sentliziyo kunye nomhlaza (,,).
• ICatechin. ICatechin yi-flavonoid antioxidant enokuba nezibonelelo ezahlukeneyo zempilo, kubandakanya ukukhuthaza impilo yentliziyo (,,).
• IMelatonin. Le neurohormone inceda ukulawula iwotshi yomzimba wakho. Kwakhona i-antioxidant enamandla enokunciphisa umngcipheko wesifo senhliziyo (, 27,).
• Iphytic acid. I-Phytic acid, okanye i-phytate, i-antioxidant eluncedo, nangona inokunciphisa ukufunxwa kwentsimbi kunye ne-zinc kwisidlo esinye-isiphumo esichaphazela kuphela abo balandela ukutya okungalinganiyo ().

I-Walnuts yenye yezona zinto zityebileyo kwimithombo yokutya ye-antioxidants. Ezi ziquka i-ellagic acid, i-ellagitannins, i-catechin kunye ne-melatonin.

Izibonelelo zezempilo zama-walnuts

IiWalnuts zidityaniswe nenani lezibonelelo zezempilo. Banxulunyaniswa nomngcipheko ophunguliweyo wesifo sentliziyo kunye nomhlaza, kunye nokusebenza kwengqondo okuphuculweyo.

Impilo yentliziyo

Isifo sentliziyo - okanye isifo sentliziyo - ligama elibanzi elisetyenziselwa iimeko ezingapheliyo ezinxulumene nentliziyo kunye nemithambo yegazi.

Kwiimeko ezininzi, umngcipheko wesifo sentliziyo unokuncitshiswa ngendlela yokuphila esempilweni, njengokutya amandongomane (,,).

IiWalnuts azikho ngaphandle. Ngapha koko, uninzi lwezifundo lubonisa ukuba ukutya ii-walnuts kunokulwa nemingcipheko yesifo sentliziyo ngo:

• ukunciphisa i-LDL (embi) i-cholesterol (,,,,,)
• ukunciphisa ukudumba (,)
• ukuphucula ukusebenza kwemithambo yegazi, ngaloo ndlela usika umngcipheko wokwakha ipleyiti kwimithambo yakho (,,)

Ezi ziphumo zibangelwa kukudityaniswa kwamafutha e-walnuts, kunye nomxholo wabo ocebileyo we-antioxidant.

Uthintelo lomhlaza

Umhlaza liqela lezifo elibonakaliswa kukukhula okungalunganga kweseli.

Umngcipheko wokukhula kweentlobo ezithile zomhlaza unokuncitshiswa ngokutya ukutya okusempilweni, ukuzilolonga, kunye nokuphepha imikhwa emibi yokuphila.

Kuba i-walnuts ingumthombo otyebileyo wezityalo eziluncedo, zinokuba yinxalenye esebenzayo yokutya okuthintela umhlaza ().

I-Walnuts iqulethe izinto ezinobomi ezinokuthi zibe neepropathi zomhlaza, kubandakanya:

• Iiphytosterols (,)
• I-gamma-tocopherol ()
• I-omega-3 fatty acids (,,)
• i-ellagic acid kunye nezinto ezihambelana nayo (,)
• iintlobo ezahlukeneyo ze-antioxidant polyphenols ()

Izifundo eziqwalaselweyo ziye zadibanisa ukusetyenziswa rhoqo kwamandongomane kumngcipheko ophantsi wecolon kunye nomhlaza webele (,).

Oku kuxhaswa zizifundo zezilwanyana ezibonisa ukuba ukutya ii-walnuts kunokucinezela ukukhula komhlaza kwisifuba, iprotrate, ikholon, kunye nezicubu zezintso (,,,).

Nangona kunjalo, ngaphambi kokuba kufikelelwe kwisigqibo esomeleleyo, ezi ziphumo kufuneka ziqinisekiswe zizifundo zeklinikhi ebantwini.

Impilo yobuchopho

Izifundo ezininzi zibonisa ukuba ukutya amandongomane kunokuphucula ukusebenza kwengqondo. Ikwabonisa ukuba i-walnuts inokunceda ngoxinzelelo kunye nokwehla okunxulumene nobudala ekusebenzeni kwengqondo (,).

Isifundo kubantu abadala sibadibanisa ukusetyenziswa rhoqo kwee-walnuts kunye nokuphuculwa kwememori ebalulekileyo ().

Okwangoku, ezi zifundo bezithathelwe ingqalelo kwaye azinakho ukungqina ukuba ii-walnuts yayingunobangela wokuphuculwa kokusebenza kwengqondo. Ubungqina obomeleleyo bunikezelwa zizifundo eziphanda isiphumo sokutya ii-walnuts ngokuthe ngqo.

Isifundo esinye seeveki ezisibhozo ku-64 abantu abadala abancinci, abasempilweni, bafumanisa ukuba ukutya ii-walnuts kuphuculwe ukuqonda. Nangona kunjalo, uphuculo olubonakalayo ekuqiqeni okungathethiyo, inkumbulo, kunye neemowudi azifumanekanga ().

IiWalnuts zikwabonakalisiwe ukuphucula ukusebenza kwengqondo kwizilwanyana. Xa iimpuku ezinesifo se-Alzheimer zondliwa ngama-walnuts yonke imihla kangangeenyanga ezili-10, inkumbulo kunye nezakhono zabo zokufunda zaphucuka kakhulu ().

Kwangokunjalo, uphononongo kwiigundane ezindala lufumanise ukuba ukutya ii-walnuts iiveki ezisibhozo kubuyise ukuphazamiseka okunxulumene nobudala ekusebenzeni kwengqondo (,).

Ezi ziphumo zibangelwa ngumxholo ophezulu we-antioxidant we-walnuts, nangona i-omega-3 ye-fatty acids ingadlala indima kunye (,).

IiWalnuts zityebile kwii-antioxidants kunye namafutha asempilweni. Banokunciphisa isifo sentliziyo kunye nomngcipheko womhlaza, kunye nokuphucula ukusebenza kwengqondo kunye nokubambezela ukuqhubela phambili kwesifo se-Alzheimer's.

Iziphumo ezibi kunye neenkxalabo ezizezinye

Ngokubanzi, ii-walnuts zithathwa njengezisempilweni kakhulu, kodwa abanye abantu kufuneka baziphephe ngenxa ye aleji.

Ukungabikho komzimba

IiWalnuts ziphakathi kwezona zinto zisibhozo zokutya ().

Iimpawu ze-walnut allergies ziqine kakhulu kwaye zinokubandakanya ukothuka komzimba (anaphylaxis), okunokubulala ngaphandle konyango.

Abantu abane-walnut allergies kufuneka bayiphephe le nati ngokupheleleyo.

Ukuncipha kwezimbiwa

Njengazo zonke iimbewu, ii-walnuts ziphezulu kwi-phytic acid ().

I-Phytic acid, okanye i-phytate, yinto yesityalo ethintela ukufunxwa kwezimbiwa- njenge-iron kunye ne-zinc-ukusuka kumgudu wakho wokugaya ukutya. Oku kusebenza kuphela kwizidlo ezinokutya okunephytate ephezulu.

Abantu abalandela ukutya okungalinganiyo abatyebileyo kwi-phytic acid basemngciphekweni omkhulu wokuphuhlisa ukusilela kwezimbiwa, kodwa uninzi lwabantu akufuneki lube nexhala.

IiWalnuts ziphilile, kodwa abanye abantu bayaliwa kwaye kufuneka baziphephe. I-Phytic acid inokuphazamisa ukufunxwa kwamaminerali, nangona oku kuhlala kungakhathali kubantu abatya ukutya okunezakha mzimba.

Umgca wezantsi

IiWalnuts zityebile kumafutha asempilweni kwaye zinama-antioxidants aphezulu.

Ngaphezulu, ukutya ii-walnuts rhoqo kunokuphucula impilo yengqondo kunye nokunciphisa umngcipheko wesifo sentliziyo kunye nomhlaza.

Ezi ndongomane zibandakanywa ngokulula kwisidlo sakho, njengoko zinokutyiwa zodwa okanye zongezwe kukutya okuhlukeneyo.

Ukubeka nje, ukutya i-walnuts kunokuba yenye yezona zinto zibalaseleyo onokuzenza ukuphucula impilo yakho.