Ukuba ne-snack phakathi kokutya okanye emva koqeqesho yinto esiyenzayo sonke. Kwaye ngamanye amaxesha loo snack yinto ekumatshini wokuthengisa okanye into epakishwe kwaye inencasa (kodwa ayisoloko isempilweni). Yonke into esiyidlayo inokuchaphazela impilo yethu yamathumbu kunye nomngcipheko wesifo senhliziyo, ngoko ke kufuneka sibe nobuchule ngakumbi malunga nokutya kwethu.
Ngokwe- entsha uphando, epapashwe kwiJournal of Nutrition, ukutshintsha i-snack yakho yesiqhelo enetyuwa okanye eswiti amaqela inokuba neenzuzo ezithile kwimpilo yentliziyo.
Abaphandi bajonga abathathi-nxaxheba be-42 abatyebileyo okanye abatyebileyo, kwaye babephakathi kweminyaka eyi-30 kunye ne-65. Phambi kokuba uphononongo luqale, wonke umntu kwafuneka atye ukutya okufana nokutya okuqhelekileyo kwaseMelika (apho i-12% yeekhalori zemihla ngemihla zivela kumafutha ahluthayo) iiveki ezimbini. Abathathi-nxaxheba ke batshintshela kwizidlo eziphantsi kwi-fat saturated fat, apho i-7% yeekhalori zemihla ngemihla zivela kwi-fat saturated fat, kunye namantongomane afakwe. Emva kokutya izandla ezimbini zewalnuts yonke imihla iiveki ezintandathu endaweni yee-snacks ezifana neetshiphusi okanye ii-crackers, bonke abathathi-nxaxheba babona amanqanaba asezantsi e-cholesterol kunye neebhaktheriya zamathumbu oko kwayiphucula ingozi yabo yokuba nesifo sentliziyo.
Oku kunokwenzeka ngenxa yokuba ukutya i-walnuts yonke imihla kunciphisa amanqanaba e-cholesterol kunye noxinzelelo lwegazi. Kwaye ngelixa abaphandi bathi olu pho nonongo lubonise ukuhambelana, kungekhona imbangela-kunye-nesiphumo, uphando lwangaphambili lufumene ukuba ukongeza amantongomane kwisidlo somntu kunokunceda ukunciphisa uxinzelelo lwegazi, ngakumbi xa bethatha indawo yokutya okunamafutha amaninzi.
Impilo yamathumbu iwuchaphazela njani umngcipheko wesifo sentliziyo?
Oku kunokuba ngenxa yokuba i-nuts iqulethe i-fiber, enokuthi ichaphazele kakuhle ibhaktheriya yamathumbu. Ukongeza, amafutha angaxutywanga kunye ne-Omega-3s kwi-walnuts inokuba negalelo kwi-gut microbiomes efanelekileyo, enokunceda ukunciphisa uxinzelelo lwegazi, okukhokelela kumngcipheko ophantsi wesifo sentliziyo.
Ngokubanzi, tshintshela ukutya okutyiwayo okungenampilo ngokuphakelwa kwamandongomane okanye ezinye amandongomane Lutshintsho oluncinci oluya kuba neenzuzo ezinkulu zempilo, kwaye kulula kunokuhamba kwisidlo esiyingozi okanye umthambo obukhali.
Kwaye akubona nje abantu abasengozini yesifo senhliziyo, ababhali bokufunda bachaza. IiWalnuts zinconywa kwizidlo ezininzi ezinempilo yentliziyo, njenge Ukutya kweMeditera. Ukongeza, ukongeza esi siqhamo kwisidlo sakho sikhuthaza a ukwaluphala okunempilo kwaye kunokunceda ukukhusela umngcipheko wezifo ezingapheliyo, ufumene uphando lwangaphambili olupapashwe kwiJenali yeKholeji yaseMelika yeCardiology. Ke nokuba usempilweni kwi-20s okanye i-30s yakho, njengoko ukhula uxinzelelo lwegazi kunye namanqanaba e-cholesterol enyuka, ke ukutya ukutya okunentliziyo okunempilo kubalulekile nokuba uneminyaka yobudala okanye inqanaba lomsebenzi.