Black Walnuts: Mtedza Wathanzi Wowunikidwa

Zamkati

• Kodi walnuts wakuda ndi chiyani?
• Zakudya zakuda mtedza
• Ubwino wa thanzi la mtedza wakuda
• Itha kupindulitsa thanzi lamtima
• Mutha kukhala ndi zida za anticancer
• Khalani ndi ma antibacterial
• Mulole kuthandiza kuwonda
• Mtedza wakuda umagwiritsa ntchito
• Chitetezo cha mtedza wakuda
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Ma walnuts akuda amakondweretsedwa chifukwa cha kulimba mtima kwawo, mavitamini awo komanso mawonekedwe awo opatsa thanzi.

Amalumikizidwa ndi zabwino zambiri zathanzi monga kuchepa kwa chiwopsezo cha matenda amtima komanso kuwonda.

Mankhwala a antioxidant ndi antibacterial m'matumba awo akunja, kapena matumba, amawapangitsa kukhala othandiza pochiza matenda opatsirana ndi mabakiteriya.

Nkhaniyi ikufotokoza zaubwino, kagwiritsidwe, komanso nkhawa za chitetezo cha walnuts wakuda.

Kodi walnuts wakuda ndi chiyani?

Black walnuts, kapena Juglans nigra, amalima kuthengo ku United States ndipo ndi mtedza wachiwiri womwe umalimidwa kwambiri ku North America, kutsatira ma walnuts achingerezi.

Amakhala ndi maso, chophimba chouma chakunja chotchedwa thupi, ndi chipolopolo cholimba.

Kernel ndi gawo la mtedza womwe nthawi zambiri umadyedwa wosaphika kapena wokazinga ndipo umatha kukanikizidwa mafuta. Matumbawa amakhala ndi ma antioxidants ndipo amagwiritsidwa ntchito popanga ndi zowonjezera pamagetsi, monga kuchiza matenda opatsirana kapena kuchepetsa kutupa ().

Ma walnuts akuda amakhala ndi kununkhira komanso kununkhira kwapadera, kuwapangitsa kukhala olimba mtima komanso otentha kuposa ma walnuts achingerezi. Ndiwowonjezera kuwonjezera pamaphikidwe monga zinthu zophika ndi mchere.

Ma walnuts akuda ndi mtedza wachiwiri wofala kwambiri ndipo amatamandidwa chifukwa cha kukoma kwawo kolimba komanso kwapadziko lapansi. Zakudya m'zombazi zimachotsedwa ndikugwiritsidwa ntchito pazowonjezera.

Zakudya zakuda mtedza

Ma walnuts akuda amakhala ndi mapuloteni ambiri, mafuta athanzi, komanso mavitamini ndi michere yambiri.

Kutulutsa 1-ounce (28-gramu) ya mtedza wakuda uli ndi ():

• Ma calories: 170
• Mapuloteni: 7 magalamu
• Mafuta: Magalamu 17
• Ma carbs: 3 magalamu
• CHIKWANGWANI: 2 magalamu
• Mankhwala enaake a: 14% ya Reference Daily Intake (RDI)
• Phosphorus: 14% ya RDI
• Potaziyamu: 4% ya RDI
• Chitsulo: 5% ya RDI
• Nthaka: 6% ya RDI
• Mkuwa: 19% ya RDI
• Manganese: 55% ya RDI
• Selenium: 7% ya RDI

Ma walnuts akuda ali ndi mapuloteni 75% kuposa ma English walnuts, omwe amapereka magalamu anayi a mapuloteni pa 1 oun (28 gramu) potumikira. Mapuloteni ndi michere yomwe imakhudza kuwonda, kuwongolera shuga m'magazi, ndikumverera kokwanira (,).

Ali ndi ma carbs ochepa, ndipo ma carbs ambiri amachokera ku fiber, michere yomwe ingalimbikitsenso kumverera kokwanira komanso kuwongolera kunenepa ().

Walnuts ndi gwero labwino la ma antioxidants - zinthu zomwe zingapewe kapena kuchedwetsa kuwonongeka kwa ma cell chifukwa cha mamolekyulu osakhazikika otchedwa ma radicals aulere.

Mwachitsanzo, ali ndi proanthocyanidins, yomwe imatha kuteteza kuwonongeka kwa dzuwa, kukonza masomphenya, komanso kuwonjezera magazi ().

Amaperekanso alpha-linolenic acid (ALA), mtundu wa omega-3 fatty acid. ALA ndi mafuta ofunikira, kutanthauza kuti thupi lanu silingatulutse, chifukwa chake mumafunikira pazakudya zanu.

ALA yalumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza kuchepa kwa matenda amtima ndi stroke (,).

Ma walnuts akuda ndi chakudya chopatsa thanzi - chopanda ma carbs komanso mapuloteni ambiri, ma antioxidants, ndi omega-3 fatty acids.

Ubwino wa thanzi la mtedza wakuda

CHIKWANGWANI, omega-3 fatty acids, ndi ma antioxidants amdima walnuts amapereka maubwino osiyanasiyana azaumoyo. Kuphatikiza apo, matumba akuda a mtedza ali ndi ma antibacterial omwe amagwiritsidwa ntchito popanga mankhwala azitsamba ndi zowonjezera.

Ma walnuts akuda ndi ofanana mofanana ndi ma walnuts achingerezi, omwe adaphunziridwa mozama kuti athandizidwe ndi thanzi lawo.

Itha kupindulitsa thanzi lamtima

Ma walnuts akuda amakhala ndi michere yambiri ndi mankhwala omwe amapindulitsa thanzi la mtima, kuphatikiza:

• Omega-3 mafuta acids. Atha kusintha zina mwaziwopsezo zamatenda amtima monga kuthamanga kwa magazi ndi cholesterol ().
• Tannins. Thandizani kuchepetsa kuthamanga kwa magazi ndikuchepetsa milingo yamagazi, yomwe imatha kukonza thanzi la mtima ().
• Ellagic asidi. Zitha kuthandiza kupewa kuchepa kwa mitsempha yoyambitsidwa ndi zolengeza zomwe zingayambitse matenda amtima ().

Kuwunika kwamaphunziro 13 kwapeza kuti kudya mtedza kunachepa kwathunthu ndi cholesterol ya LDL (yoyipa). Kuphatikiza apo, kafukufuku akuwonetsa kuti kudya mtedza kumathandiza kuti mitsempha yamagazi igwire bwino ntchito komanso kumachepetsa chiopsezo chomanga zolengeza, zomwe zimayambitsa matenda amtima (,).

Mutha kukhala ndi zida za anticancer

Ma walnuts akuda amakhala ndi mankhwala otchedwa juglone. Kafukufuku woyesera anapeza kuti mankhwalawa amachepetsa kwambiri kukula kwa chotupa (,,).

Kafukufuku wowerengeka akuwonetsa kuti juglone imatha kuyambitsa kufa kwama cell m'maselo ena a khansa, kuphatikiza chiwindi ndi m'mimba (,,).

Kuphatikiza apo, walnuts wakuda amakhala ndi flavonoid antioxidants omwe awonetsedwa kuti ali ndi zotsatira zabwino pamatenda am'mapapu, m'mawere, prostate, ndi khansa yamatumbo ().

Khalani ndi ma antibacterial

Mitengo yakuda ya mtedza imakhala ndi matani ambiri - opangidwa ndi antibacterial properties ().

Tannins mu walnuts wakuda amakhala ndi zotsatira za antibacterial motsutsana, mwachitsanzo, Listeria, Salmonella, ndi E. coli - mabakiteriya omwe nthawi zambiri amayambitsa matenda obwera chifukwa cha chakudya ().

Kafukufuku wofufuza anapeza kuti zotulutsa zakuda za mtedza zimakhala ndi zochita za antioxidant ndi antibacterial, zomwe zimalepheretsa kukula kwa Staphylococcus aureus, bakiteriya omwe amatha kuyambitsa matenda ().

Mulole kuthandiza kuwonda

Kafukufuku akuwonetsa kuti kudya mtedza - makamaka mtedza - kumatha kukuthandizani kuti muchepetse thupi (,).

Ngakhale walnuts ali ndi ma calories ambiri, ambiri mwa ma calorieswa amachokera ku mafuta athanzi. Mafuta amatha kuthandizira kukulitsa kukhutitsidwa ndikuthana ndi njala (,).

M'malo mwake, ma walnuts apezeka kuti amakupangitsani kukhala ndi moyo wautali, zomwe zingakuthandizeni kudya pang'ono, zomwe zingalimbikitse kuchepa kwa thupi ().

Mu kafukufuku m'modzi wa miyezi itatu, anthu omwe adadya chikho cha 1/4 (magalamu 30) a walnuts tsiku ndi tsiku adayamba kuchepa kwambiri kuposa gulu lolamulira - ngakhale ma calories owonjezera a walnuts ().

Ma walnuts akuda atha kukhala ndi zotsutsana ndi khansa ndikulimbikitsa thanzi la mtima ndi kuwonda. Kuphatikiza apo, mankhwala obzala m'matumba amakhala ndi antioxidant komanso antibacterial properties.

Mtedza wakuda umagwiritsa ntchito

Mitengo yazomera mumitengo yakuda ya mtedza imachotsedwa ndikugwiritsidwa ntchito ngati zowonjezera mu mawonekedwe a makapisozi kapena madontho amadzi.

Chifukwa cha ma antibacterial properties, mtedza wakuda wakuda umagwiritsidwa ntchito mu chowawa chowonjezera chowonjezera. Chowawa chovuta ndi tincture wopangidwa kuchokera ku zikopa zakuda za mtedza, chomera chotchedwa chowawa, ndi ma clove. Ndi njira yachilengedwe yolimbana ndi matenda opatsirana.

Anthu ena amagwiritsa ntchito chotsalazo ngati chopopera kupha mabakiteriya mkamwa mwawo. Kuchokera kwa masamba akuda a mtedza amathanso kugwiritsidwa ntchito pochiza khungu, monga chikanga, psoriasis, ndi njerewere (,).

Kuphatikiza apo, chombocho chimagwiritsidwa ntchito ngati utoto wa tsitsi, khungu, ndi zovala chifukwa cha ma tannins, omwe amachititsa mdima mwachilengedwe.

Zotulutsa zonse zakuda za mtedza ndi chitsamba chowawa zowonjezera zowonjezera zimapezeka kwambiri m'masitolo ndi pa intaneti.

Izi zati, kafukufuku amakhala ochepa pamtundu wakuda wa mtedza pazinthu izi, ndipo maphunziro ena amafunikira kuti atsimikizire zabwino ndi zoyipa zomwe zimadza ndi mtedza wakuda.

Zomwe zimapangidwa kuchokera ku zikopa zakuda za mtedza ndizotchuka pamankhwala azitsamba ndipo zimagwiritsidwa ntchito kuchiza matenda opatsirana. Itha kugwiritsidwanso ntchito ngati gargle komanso ngati utoto wachilengedwe.

Chitetezo cha mtedza wakuda

Ngakhale mtedza wakuda uli ndi maubwino ambiri azaumoyo, pali zinthu zina zachitetezo zomwe mungaganizire mukamadya kapena kuwatenga ngati chowonjezera.

Anthu omwe ali ndi vuto lililonse la mtedza kapena mtengo sayenera kudya mtedza wakuda kapena kugwiritsa ntchito zowonjezera zomwe zili nawo.

Zowonjezera siziyendetsedwa ndi Food and Drug Administration (FDA). Chifukwa chake, muyenera kuwagula kuchokera kuzinthu zodziwika bwino zomwe zimapereka mankhwala omwe amayesedwa pawokha kuti akhale otetezeka komanso potency.

Kafufuzidwe pazotsatira zakuthira zakuda mtedza panthawi yoyembekezera kapena poyamwitsa sikokwanira, ndipo sizikudziwika ngati ndibwino kumwa izi panthawi yapakati kapena yoyamwitsa.

Kuphatikiza apo, ma tannins akuda mtedza amatha kulumikizana ndi mankhwala ena. Ndibwino kuti mufunsane ndi omwe amakuthandizani musanatengeko mtedza wakuda mukamwa mankhwala kapena muli ndi pakati kapena mukuyamwitsa ().

Anthu omwe ali ndi pakati kapena akuyamwitsa, omwe sagwirizana ndi mtedza, kapena mankhwala ena sayenera kumwa zakumwa zakuda popanda kufunsa wothandizira zaumoyo poyamba.

Mfundo yofunika

Ma walnuts akuda amakhala ndi omega-3 fatty acid ambiri mavitamini ndi mchere. Amatha kuchepetsa chiwopsezo cha matenda amtima ndikukhala ndi ma anticancer komanso ma antibacterial.

Antioxidants ndi mitundu ina yazomera m'matumba akuda amawapangitsa kukhala othandizira azitsamba - ngakhale kafukufuku akadali ochepa.

Zakudya zawo komanso kukoma kwawo molimba mtima kumapangitsa mtedza wakuda kukhala wowonjezera komanso wokoma pazakudya zanu.