Njira 7 Njuchi Zingakuthandizireni Thanzi Lanu

Zamkati

• 1. Wodzala ndi Zakudya Zamchere
• 2. Yodzaza ndi Antioxidants
• 3. Zitha Kukhala Zabwino Pamtima
• 4. Amalumikizidwa Ndi Mitengo Yotsika ya Khansa
• 5. Zitha Kuchepetsa Kutupa
• 6. Angathandize Kuchepetsa Magazi Atsuko
• 7. Zosavuta Kuonjezera Pazakudya Zanu
• Mfundo Yofunika Kwambiri

Hazelnut, yomwe imadziwikanso kuti filbert, ndi mtundu wa nati womwe umachokera ku Corylus mtengo. Amalimidwa kwambiri ku Turkey, Italy, Spain ndi United States.

Mtedzawu umakhala ndi kukoma kokoma ndipo ukhoza kudyedwa waiwisi, wokazinga kapena waponda.

Monga mtedza wina, mtedzawu umakhala ndi michere yambiri ndipo umakhala ndi zomanga thupi zambiri, mafuta, mavitamini ndi mchere. Nawa maubwino asanu ndi awiri okhudzana ndi thanzi la mtedza.

1. Wodzala ndi Zakudya Zamchere

Mtedzawu umakhala ndi michere yambiri. Ngakhale ali ndi ma calories ambiri, amadzaza ndi michere ndi mafuta athanzi.

Gulu limodzi (magalamu 28, kapena maso pafupifupi 20) a mtedzawu uli ndi (1):

• Ma calories: 176
• Mafuta onse: Magalamu 17
• Mapuloteni: 4.2 magalamu
• Ma carbs: 4.7 magalamu
• CHIKWANGWANI: 2.7 magalamu
• Vitamini E: 21% ya RDI
• Thiamin: 12% ya RDI
• Mankhwala enaake a: 12% ya RDI
• Mkuwa: 24% ya RDI
• Manganese: 87% ya RDI

Mtedzawu umakhalanso ndi vitamini B6, folate, phosphorous, potaziyamu ndi zinc.

Kuphatikiza apo, ndi mafuta olemera a mono- ndi polyunsaturated ndipo amakhala ndi omega-6 ndi omega-9 fatty acids, monga oleic acid (1,) ambiri.

Kuphatikiza apo, gawo limodzi lokha limapereka magalamu 2.7 a fiber, omwe amakhala pafupifupi 11% ya DV (1).

Komabe, mtedzawu umakhala ndi phytic acid, yomwe yawonetsedwa kuti imawononga kuyamwa kwa mchere, monga chitsulo ndi zinc, kuchokera ku mtedza (3).

Chidule Mtedza ndizopatsa thanzi mavitamini ndi michere monga vitamini E, manganese ndi mkuwa. Kuphatikiza apo, ali ndi omega-6 ndi omega-9 fatty acids.

2. Yodzaza ndi Antioxidants

Ma hazelnuts amapereka ma antioxidants ambiri.

Antioxidants amateteza thupi kupsinjika kwama oxidative, komwe kumatha kuwononga kapangidwe ka maselo ndikulimbikitsa ukalamba, khansa ndi matenda amtima (,).

Ma antioxidants ochuluka kwambiri mu mtedza amadziwika kuti phenolic mankhwala. Amatsimikiziridwa kuti amathandiza kuchepetsa mafuta m'magazi komanso kutupa. Zitha kukhalanso zothandiza paumoyo wamtima komanso kuteteza ku khansa (,,).

Kafukufuku wamasabata asanu ndi atatu adawonetsa kuti kudya mtedza, wopanda kapena khungu, kumachepetsa kwambiri kupsinjika kwa okosijeni poyerekeza ndi kusadya mtedza, womwe sunayambitse (9).

Ambiri mwa ma antioxidants omwe amapezeka amapezeka khungu la mtedza. Komabe, izi zotsutsana ndi antioxidant zimatha kuchepa pambuyo pokazinga (,,).

Chifukwa chake, tikulimbikitsidwa kudya maso athunthu, osaphika ndi khungu m'malo modula maso, mwina owotcha kapena osazinga ().

Chidule Mtedzawu umakhala ndi mankhwala ambiri a phenolic omwe awonetsedwa kuti amateteza chitetezo cha antioxidant mthupi. Ndi bwino kudya mtedza wathunthu komanso wosaphika kuti muwonetsetse kuti muli ndi ma antioxidants ambiri.

3. Zitha Kukhala Zabwino Pamtima

Kudya mtedza kwawonetsedwa kuteteza mtima ().

Mu mtedza, kuchuluka kwa ma antioxidants ndi mafuta athanzi kumawonjezera mphamvu ya antioxidant ndikutsitsa mafuta m'magazi (,).

Kafukufuku wa mwezi umodzi adawona anthu 21 omwe ali ndi cholesterol yambiri omwe amadya 18-20% ya kuchuluka kwawo kwama calorie tsiku lililonse kuchokera ku mtedza. Zotsatira zake zidawonetsa kuti cholesterol, triglycerides ndi ma LDL cholesterol oyipa adachepetsedwa ().

Ophunzirawo adakumananso ndi kusintha kwa thanzi lamitsempha yamagazi m'magazi.

Kuphatikiza apo, kuwunika kwamaphunziro asanu ndi anayi kuphatikiza anthu opitilira 400 kudawonekeranso kuchepa kwa LDL yoyipa ndi kuchuluka kwama cholesterol mwa iwo omwe amadya mtedza, pomwe HDL cholesterol ndi triglycerides sizinasinthe ().

Kafukufuku wina adawonetsanso zomwezo pa thanzi la mtima, zotsatira zake zikuwonetsa kuchepa kwamafuta m'magazi ndikuwonjezera mavitamini E (,,,).

Kuphatikiza apo, mafuta okhala ndi michere yambiri, michere yazakudya, ma antioxidants, potaziyamu ndi magnesium mu mtedza zikuwoneka kuti zithandizira kuthamanga kwa magazi ().

Mwambiri, kudya magalamu 29 mpaka 69 a mtedza tsiku lililonse kumalumikizidwa ndikuwongolera magawidwe amitima ya mtima ().

Chidule Ma hazelnuts amatha kukulitsa mphamvu ya okosijeni ndikuchepetsa milingo yamagazi yamagazi, yomwe ingathandize kuchepetsa chiopsezo cha matenda amtima. Amawonekeranso kuti amathandizira kuthamanga kwa magazi.

4. Amalumikizidwa Ndi Mitengo Yotsika ya Khansa

Mitengo yambiri ya ma hazelnuts yama antioxidant, mavitamini ndi michere imatha kuwapatsa mankhwala olimbana ndi khansa.

Pakati pa mtedza wina monga pecans ndi pistachios, mtedza uli ndi gulu lalikulu kwambiri la antioxidant lotchedwa proanthocyanidins ().

Kafukufuku wina wamayeso ndi nyama awonetsa kuti proanthocyanidins itha kuthandiza kupewa ndi kuchiza mitundu ina ya khansa. Amaganiziridwa kuti amateteza ku nkhawa ya okosijeni (,).

Kuphatikiza apo, mtedza uli ndi vitamini E wambiri, antioxidant wamphamvu wina yemwe adawonetsa kutetezedwa ku kuwonongeka kwa khungu komwe kungayambitse kapena kulimbikitsa khansa ().

Mofananamo, mtedzawu umapatsa 87% ya RDI ya manganese pa ola limodzi lokha (1).

Manganese yawonetsa kuti imathandizira magwiridwe antchito a michere yomwe ingachepetse kuwonongeka kwa okosijeni ndikuchepetsa chiopsezo cha khansa (,).

Kafukufuku wowerengeka adawonetsa kuti kutulutsa kwa hazelnut kumatha kukhala kothandiza pochiza khansa ya pachibelekero, chiwindi, m'mawere ndi m'matumbo (,).

Kuphatikiza apo, kafukufuku wazinyama pogwiritsa ntchito mankhwala opangidwa ndi khungu la hazelnut adabweretsa chiopsezo chotsika cha khansa ya m'matumbo patadutsa milungu eyiti yophunzira ().

Popeza kafukufuku wambiri wofufuza zaubwino wa mtedza wolimbana ndi chitukuko cha khansa adachitika m'mayeso ndi nyama zoyeserera, maphunziro ena amafunikira anthu.

Chidule Mankhwala ambiri a antioxidant, vitamini E ndi manganese mu mtedza angathandize kuchepetsa chiopsezo cha khansa zina, ngakhale kuti kufufuza kwina kuli kofunika.

5. Zitha Kuchepetsa Kutupa

Ma hazelnuts adalumikizidwa ndi zotupa zochepa, chifukwa chazambiri zamafuta athanzi.

Kafukufuku wina adafufuza momwe kudya mtedza kumakhudza zotupa, monga mapuloteni omvera kwambiri a C-othandizira, mwa anthu 21 omwe ali ndi cholesterol yambiri.

Ophunzirawo adachepetsa kwambiri kutupa patatha milungu inayi atatsata zakudya zomwe mtedzawu umapanga 18-20% ya kuchuluka kwawo kwama kalori ().

Kuphatikiza apo, kudya magalamu 60 a mtedza tsiku lililonse kwa milungu 12 kunathandiza kuchepetsa zipsera zotupa mwa anthu onenepa kwambiri komanso onenepa kwambiri ().

Kafukufuku wina adasanthula momwe kudya mtedza kumakhudza kutupa. Idawonetsa kuti kudya magalamu 40 a mtedza kumachepetsa kuyankha kotupa kwa anthu athanzi ().

Mofananamo, anthu 50 omwe ali ndi vuto la kagayidwe kachakudya adachepetsedwa ndi kutupa atadya magalamu 30 osakaniza mtedza wosaphika - 15 magalamu a walnuts, 7.5 magalamu amondi ndi mtedza wa magalamu 7.5 - kwa milungu 12, poyerekeza ndi gulu lolamulira ().

Komabe, kafukufuku wambiri akuti kudya mtedza wokha sikokwanira. Pofuna kuchepetsa kutupa, nkofunikanso kutsatira chakudya cholamulidwa ndi kalori ().

Chidule Ma hazelnuts amatha kuthandiza kupewa ndikuchepetsa kutupa chifukwa chakuchuluka kwa mafuta athanzi. Komabe, palinso zinthu zina zofunika.

6. Angathandize Kuchepetsa Magazi Atsuko

Mtedza, monga maamondi ndi mtedza, awonetsedwa kuti amathandizira kuchepetsa shuga m'magazi (,,).

Ngakhale sizochuluka, pali kafukufuku yemwe mtedza ungathandizenso kuchepetsa kuchuluka kwa shuga wamagazi.

Kafukufuku wina adafufuza momwe mtedza umakhudzira kusala kwa magazi m'magazi a 48 mwa anthu omwe ali ndi matenda ashuga amtundu wa 2. Pafupifupi theka ankadya mtedza ngati chotupitsa, pomwe enawo anali gulu lowongolera.

Pambuyo pa masabata asanu ndi atatu, gulu la hazelnut silinachepetse kwambiri pakusala kwama shuga ().

Komabe, kafukufuku wina adapereka magalamu 30 a mtedza wosakanikirana - 15 magalamu a walnuts, 7.5 magalamu amondi ndi mtedza wa magalamu 7.5 - kwa anthu 50 omwe ali ndi matenda amadzimadzi.

Pambuyo pa masabata a 12, zotsatira zake zidawonetsa kuchepa kwakukulu kwa kusala kwa insulin ().

Kuphatikiza apo, oleic acid, omwe ndi mafuta ambiri mu ma hazelnut, awonetsedwa kuti ali ndi phindu pakukhudzidwa kwa insulin (,).

Kafukufuku wa miyezi iwiri adawonetsa kuti zakudya zomwe zili ndi asidi oleic zimachepetsa kwambiri kusala kwa magazi ndi insulin, pomwe kumawonjezera mphamvu ya insulin, mwa anthu 11 omwe ali ndi matenda a shuga amtundu wa 2 ().

Zikuwoneka kuti zakudya zokhala ndi mtedza wambiri, kuphatikiza mtedza, zitha kukuthandizani kuti muchepetse shuga wamagazi ndikuchulukitsa chidwi cha insulin.

Chidule

Mitedza imakhala ndi mankhwala angapo omwe angathandize kuchepetsa shuga m'magazi. Komabe, umboniwo ndi wochepa ndipo phindu lawo lomwe lingachitike liyenera kuunikidwanso.

7. Zosavuta Kuonjezera Pazakudya Zanu

Ma hazelnuts amatha kuphatikizidwa mu chakudyacho ngati chotupitsa chopatsa thanzi kapena chophatikizira muzakudya zambiri.

Mutha kugula ndikusangalala ndi yaiwisi, yokazinga, yathunthu, yodulidwa kapena nthaka. Chosangalatsa ndichakuti, zikuwoneka kuti anthu amakonda magawo osokedwa ndi mtedza wonse m'malo mwa nthaka ().

Ngakhale ma antioxidants ambiri ali pakhungu, maphikidwe ena amafuna kuti muchotse khungu. Izi zitha kuchitika ndikuphika maso mu uvuni kwa mphindi pafupifupi 10, zomwe zimapangitsa zikopa kuti zizisenda mosavuta.

Mtedza wothimbidwa umatha kupangidwa kuti upange ufa wophika kapena kupanga batala wa hazelnut, kufalikira kwabwino.

Kuphatikiza apo, mtedza amathanso wokutidwa ndi chokoleti kapena zonunkhira, monga sinamoni kapena cayenne, kuti azisangalala kapena zokometsera.

Amapangitsanso kwambiri mikate kapena topping for ice cream ndi zina zotsekemera.

Chidule Mtedza wambiri umatha kupezeka wathunthu, wodulidwa, wapansi, wobiriwira kapena wokazinga. Amakonda kudyedwa ngati chotupitsa kapena kuwonjezeredwa kuzinthu zophika ndi mbale zina. Ndibwino kuti muzidya ndi khungu.

Mfundo Yofunika Kwambiri

Mtedzawu umadzaza ndi michere, kuphatikiza mavitamini, michere, mankhwala a antioxidant ndi mafuta athanzi.

Angakhale ndi maubwino azaumoyo, kuphatikiza kuthandizira kuchepa kwamafuta amwazi, kuwongolera kuthamanga kwa magazi, kuchepetsa kutupa ndikuwonjezera kuchuluka kwa shuga wamagazi, mwa ena.

Pazotsatira zake, monga mtedza wina, mtedza umatha kuyambitsa mavuto kwa anthu ena ().

Pazonse, mtedza ndi gwero labwino kwambiri komanso lokoma la michere yomwe imatha kuphatikizidwa mu zakudya zanu.