Walnuts 101: Zowona Zakudya Zakudya ndi Ubwino Wathanzi

Zamkati

• Mfundo zokhudza thanzi
• Mafuta
• Mavitamini ndi mchere
• Zomera zina
• Mapindu azaumoyo a walnuts
• Thanzi lamtima
• Kupewa khansa
• Thanzi laubongo
• Zotsatira zoyipa ndi zovuta za aliyense payekha
• Matenda a Walnut
• Kuchepetsa kuyamwa kwa mchere
• Mfundo yofunika

Walnuts (Juglans regia) ndi mtengo wamtengo wa banja la mtedza.

Amachokera kudera la Mediterranean ndi Central Asia ndipo akhala gawo lazakudya za anthu kwazaka zambiri.

Mtedzawu umakhala ndi mafuta ambiri omega-3 ndipo mumakhala mankhwala ochulukirapo kuposa mankhwala ena ambiri. Kudya walnuts kumawongolera thanzi laubongo ndikupewa matenda amtima ndi khansa ().

Kawirikawiri Walnuts amadya paokha ngati chotupitsa koma amatha kuwonjezeranso saladi, pasitala, chimanga cham'mawa, msuzi, ndi zinthu zophika.

Amagwiritsidwanso ntchito popanga mafuta a mtedza - mafuta okwera mtengo ophikira omwe amagwiritsidwa ntchito popaka masaladi.

Pali mitundu yochepa ya mtedza. Nkhaniyi ikufotokoza za mtedza wamba - womwe nthawi zina umatchedwa mtedza wa Chingerezi kapena wa Persian - womwe umabzalidwa padziko lonse lapansi.

Mitundu ina yokhudzana ndi malonda ndi mtedza wakuda wakummawa (Juglans nigra), womwe ndi waku North America.

Nazi zonse zomwe muyenera kudziwa zokhudza mtedza wamba.

Mfundo zokhudza thanzi

Walnuts amapangidwa ndi mafuta 65% ndipo pafupifupi 15% ya mapuloteni. Zili zochepa mu carbs - zambiri zomwe zimakhala ndi fiber.

Mafuta okwana 1 gramu (30 gramu) opangidwa ndi walnuts - pafupifupi magawo 14 - amapereka zinthu zotsatirazi ():

• Ma calories: 185
• Madzi: 4%
• Mapuloteni: 4.3 magalamu
• Ma carbs: 3.9 magalamu
• Shuga: 0.7 magalamu
• CHIKWANGWANI: 1.9 magalamu
• Mafuta: 18.5 magalamu

Mafuta

Walnuts amakhala ndi mafuta pafupifupi 65% polemera ().

Monga mtedza wina, ma calories ambiri mu walnuts amachokera ku mafuta. Izi zimawapangitsa kukhala chakudya cholimba, chopatsa mphamvu kwambiri.

Komabe, ngakhale walnuts ali ndi mafuta ndi ma calories ambiri, kafukufuku akuwonetsa kuti sawonjezera chiopsezo cha kunenepa kwambiri akamachotsa zakudya zina mu zakudya zanu (,).

Walnuts amakhalanso olemera kuposa mtedza wina uliwonse mu mafuta a polyunsaturated. Chochuluka kwambiri ndi omega-6 fatty acid wotchedwa linoleic acid.

Amakhalanso ndi omega-3 fat alpha-linolenic acid (ALA) athanzi. Izi zimapanga pafupifupi 8-14% ya mafuta onse (,,,).

M'malo mwake, ma walnuts ndiwo mtedza wokha womwe uli ndi ALA ().

ALA imawerengedwa kuti ndi yopindulitsa makamaka paumoyo wamtima. Zimathandizanso kuchepetsa kutupa ndikusintha kapangidwe ka mafuta amwazi (,).

Kuphatikiza apo, ALA ndiyotsogola kwa omega-3 fatty acids a EPA ndi DHA, omwe amalumikizidwa ndi maubwino ambiri azaumoyo ().

Walnuts amapangidwa makamaka ndi mapuloteni ndi mafuta a polyunsaturated. Amakhala ndi mafuta ochulukirapo a omega-3, omwe amalumikizidwa ndi maubwino osiyanasiyana azaumoyo.

Mavitamini ndi mchere

Walnuts ndi gwero labwino kwambiri la mavitamini ndi michere, kuphatikiza:

• Mkuwa. Mchere uwu umalimbikitsa thanzi la mtima. Zimathandizanso kukhalabe ndi mafupa, mitsempha, komanso chitetezo chamthupi (11,).
• Folic acid. Amatchedwanso folate kapena vitamini B9, folic acid ili ndi ntchito zambiri zofunikira. Kuperewera kwa folic acid panthawi yapakati kumatha kubweretsa zovuta m'mimba (13,).
• Phosphorus. Pafupifupi 1% ya thupi lanu ili ndi phosphorous, mchere womwe umapezeka m'mafupa. Ili ndi ntchito zambiri (15).
• Vitamini B6. Vitamini uyu amalimbitsa chitetezo cha mthupi lanu ndikuthandizira thanzi lamitsempha. Kulephera kwa Vitamini B6 kumatha kuyambitsa kuchepa kwa magazi (16).
• Manganese. Mchere wotsatirawu umapezeka kwambiri mtedza, mbewu zonse, zipatso, ndi ndiwo zamasamba.
• Vitamini E. Poyerekeza ndi mtedza wina, mtedzawu umakhala ndi mavitamini E apamwamba kwambiri otchedwa gamma-tocopherol (,).

Walnuts ndi gwero labwino kwambiri la mavitamini ndi mchere. Izi zimaphatikizapo mkuwa, folic acid, phosphorus, vitamini B6, manganese, ndi vitamini E.

Zomera zina

Walnuts ali ndi chisakanizo chovuta cha mankhwala obiriwira.

Amakhala ndi ma antioxidants olemera kwambiri, omwe amakhala mokhazikika pakhungu lofiirira ().

M'malo mwake, ma walnuts adakhala achiwiri pakufufuza kofufuza za antioxidant zomwe zilipo zakudya 1,113 zomwe zimadyedwa ku United States ().

Mitengo ina yodziwika bwino yazomera mu walnuts ndi monga:

• Ellagic asidi. Antioxidant uyu amapezeka wambiri mtedza, pamodzi ndi mankhwala ena ofanana monga ellagitannins. Ellagic acid ikhoza kuchepetsa chiopsezo cha matenda amtima ndi khansa (,,).
• Katekisimu. Catechin ndi flavonoid antioxidant yomwe itha kukhala ndi maubwino osiyanasiyana azaumoyo, kuphatikiza kulimbikitsa mtima wathanzi (,,).
• Melatonin. Neurohormone iyi imathandizira kuwongolera wotchi yanu. Ndi antioxidant yamphamvu yomwe ingachepetse chiopsezo cha matenda amtima (, 27,).
• Phytic asidi. Phytic acid, kapena phytate, ndi antioxidant yopindulitsa, ngakhale imatha kuchepetsa kuyamwa kwa chitsulo ndi zinc kuchokera pachakudya chomwecho - zomwe zimangodetsa nkhawa anthu omwe amatsata zakudya zosafunikira ().

Walnuts ndi imodzi mwazinthu zolemera kwambiri zopatsa antioxidants. Izi zimaphatikizapo ellagic acid, ellagitannins, catechin, ndi melatonin.

Mapindu azaumoyo a walnuts

Walnuts amalumikizidwa ndi maubwino angapo azaumoyo. Amalumikizidwa ndi kuchepa kwa matenda a mtima ndi khansa, komanso magwiridwe antchito aubongo.

Thanzi lamtima

Matenda a mtima - kapena matenda amtima - ndimagwiritsidwe ntchito azinthu zosagwirizana ndi mtima ndi mitsempha yamagazi.

Nthawi zambiri, chiopsezo chanu chodwala matenda amtima chimatha kuchepetsedwa ndimakhalidwe abwino, monga kudya mtedza (,,).

Walnuts nazonso. M'malo mwake, kafukufuku wambiri akuwonetsa kuti kudya mtedza kumatha kuthana ndi chiopsezo cha matenda amtima ndi:

• kutsitsa LDL (yoyipa) cholesterol (,,,,,)
• kuchepetsa kutupa (,)
• kuwongolera magwiridwe antchito am'magazi, potero amachepetsa chiopsezo chazitsulo m'mitsempha yanu (,,)

Zotsatirazi mwina zimayambitsidwa ndi mafuta opindulitsa a walnuts, komanso mafuta omwe ali ndi antioxidant.

Kupewa khansa

Khansa ndi gulu la matenda omwe amadziwika ndi kukula kwama cell.

Chiwopsezo chanu chokhala ndi mitundu ina ya khansa chitha kuchepetsedwa ndikudya chakudya chopatsa thanzi, kuchita masewera olimbitsa thupi, komanso kupewa zizolowezi zosayenera pamoyo wanu.

Popeza walnuts ndi gwero labwino kwambiri lazomera zopindulitsa, atha kukhala gawo labwino pakudya zoteteza khansa ().

Walnuts ali ndi zinthu zingapo zomwe zitha kukhala ndi anticancer, kuphatikiza:

• ziwombankhanga (,)
• gamma-tocopherol ()
• omega-3 mafuta acids (,,)
• ellagic acid ndi mankhwala ofanana (,)
• mitundu yambiri ya antioxidant polyphenols ()

Kafukufuku wowunikira adalumikiza kumwa mtedza pafupipafupi ndi chiopsezo chochepa cha khansa ya m'matumbo ndi prostate (,).

Izi zimathandizidwa ndi kafukufuku wazinyama wosonyeza kuti kudya mtedza kumatha kupewetsa kukula kwa khansa m'mawere, prostate, matumbo, ndi impso (,,,).

Komabe, zisanachitike mfundo zomveka, zotsatirazi ziyenera kutsimikiziridwa ndi maphunziro azachipatala mwa anthu.

Thanzi laubongo

Kafukufuku angapo akuwonetsa kuti kudya mtedza kumatha kusintha magwiridwe antchito aubongo. Amawonetsanso kuti walnuts amatha kuthandizira kukhumudwa komanso kuchepa kwaukalamba mu magwiridwe antchito aubongo (,).

Kafukufuku wa achikulire omwe adalumikiza kumwa ma walnuts pafupipafupi ndikusintha kwakumbukiro ().

Komabe, maphunzirowa anali owonera ndipo sangathe kutsimikizira kuti ma walnuts ndi omwe amachititsa kusintha kwa ubongo. Umboni wolimba umaperekedwa ndi kafukufuku yemwe amafufuza momwe kudya ma walnuts kulili.

Kafukufuku wamasabata asanu ndi atatu mwa achinyamata 64, achikulire athanzi, adapeza kuti kudya mtedza kumamvetsetsa bwino. Komabe, kusintha kwakukulu pamalingaliro osalankhula, kukumbukira, komanso momwemo sizinapezeke ().

Walnuts awonetsedwanso kuti apititse patsogolo ubongo kugwira ntchito zanyama. Pamene mbewa zomwe zili ndi matenda a Alzheimer zidadyetsedwa mtedza tsiku lililonse kwa miyezi 10, kukumbukira kwawo komanso luso lawo lophunzira lidakula bwino ().

Momwemonso, kafukufuku wamakoswe akale adapeza kuti kudya mtedza kwa milungu isanu ndi itatu kumachepetsa zovuta zakubadwa mu ubongo (,).

Zotsatirazi zikuchitika chifukwa cha antioxidant omwe amakhala ndi walnuts, ngakhale omega-3 fatty acids awo atha kuthandizanso (,).

Walnuts ali ndi antioxidants ambiri komanso mafuta athanzi. Amatha kuchepetsa matenda amtima komanso matenda a khansa, komanso kusintha magwiridwe antchito aubongo ndipo mwina kumachepetsa kukula kwa matenda a Alzheimer's.

Zotsatira zoyipa ndi zovuta za aliyense payekha

Mwambiri, ma walnuts amawerengedwa kuti ndi athanzi kwambiri, koma anthu ena amafunika kuwapewa chifukwa cha chifuwa.

Matenda a Walnut

Walnuts ndi ena mwa zakudya zisanu ndi zitatu (18) zomwe sizimagwirizana ndi thupi ().

Zizindikiro za nthenda ya mtedza ndizovuta kwambiri ndipo zimatha kuphatikizira mantha (anaphylaxis), omwe amatha kupha popanda chithandizo.

Anthu omwe ali ndi vuto la mtedza amafunika kupewa mtedzawu kwathunthu.

Kuchepetsa kuyamwa kwa mchere

Monga mbewu zonse, walnuts amakhala ndi phytic acid ().

Phytic acid, kapena phytate, ndi chomera chomwe chimasokoneza kuyamwa kwa mchere - monga chitsulo ndi zinc - kuchokera kumagawo am'mimba. Izi zimangokhudza chakudya chomwe chili ndi zakudya zamafuta ambiri.

Anthu omwe amatsata zakudya zopatsa thanzi zomwe zili ndi phytic acid ali pachiwopsezo chachikulu chokhala ndi kuchepa kwa mchere, koma anthu ambiri sayenera kuda nkhawa.

Walnuts ndi athanzi, koma anthu ena sagwirizana nawo ndipo amafunika kuwapewa. Phytic acid imatha kusokoneza kuyamwa kwamchere, ngakhale izi nthawi zambiri sizimakhudza anthu omwe amadya chakudya choyenera.

Mfundo yofunika

Walnuts ali ndi mafuta ambiri athanzi lamtima komanso amakhala ndi ma antioxidants ambiri.

Kuphatikiza apo, kudya ma walnuts pafupipafupi kumathandizira kuti ubongo ukhale wathanzi komanso kuti muchepetse matenda a mtima ndi khansa.

Mtedzawu umaphatikizidwa mosavuta muzakudya zanu, chifukwa amatha kuzidya okha kapena kuwonjezerapo zakudya zosiyanasiyana.

Mwachidule, kudya mtedza ndi chimodzi mwazinthu zabwino kwambiri zomwe mungachite kuti mukhale ndi thanzi labwino.