Sekuyisikhathi eside ama-walnuts enconywa njengesisekelo sokudla okunempilo, futhi kuyacaca ukuthi kungani. Leli nati lomuthi liwumthombo omangalisayo wezakhi ezingasiza ukwehlisa umfutho wegazi, ukusekela impilo yobuchopho, kuzuzise isimiso sokugaya ukudla, nokunye okuningi.
Iningi lama-walnuts eSpain livunwa eCastilla - La Mancha, nakuba amasimu aleli nati angatholakala cishe ezweni lonke. Ziyinhlanganisela ehlukahlukene, ekhuthaza umsoco ekudleni, kodwa futhi zingaba ukudla okulula okunenhliziyo.
Ama-Walnut ngokuvamile awekho ngesikhathi sonyaka, nakuba ukuvunwa ezihlahleni ze-walnut ngokuvamile kwenzeka phakathi kukaSepthemba nokuqala kukaNovemba. Kodwa njengoba amantongomane ehamba kahle futhi ehlala isikhathi eside, singawathola unyaka wonke ezimakethe eziningi.
Lapho sikhetha amantongomane, sizoqiniseka ukuthi sikhetha inguqulo engenasawoti. I-sodium eningi ingakhuphula umfutho wegazi futhi ibangele ukuvuvukala.
Imininingwane yezempilo
Cishe amagremu angama-30 (cishe amahhafu ayi-14) alingana nokuphakelwa okukodwa. Cishe amagremu angama-28 wama-walnuts aqukethe:
- Amandla: 186 kilojoule
- Ingqikithi yamafutha: 18.5 amagremu
- Cholesterol: 0 mg
- I-Sodium: 0.6 mg
- Ingqikithi yama-carbohydrate: 3.9 amagremu
- I-fiber yokudla: 1.9 amagremu
- Ushukela: 0,7 amagremu
- Ushukela owengeziwe: 0 amagremu
- Amaprotheni: 4.3 amagremu
AmaMacronutrients
- Amafutha aphelele: Iningi lama-calories kumantongomane avela emafutheni. Sizodla amagremu angu-18 wamafutha uma sidla isiqephu esisodwa samantongomane. Ngamagremu angu-30 sithola amagremu angu-18 wamafutha esewonke, okuhlanganisa amagremu angu-5 amafutha e-polyunsaturated, amagremu angu-13 amafutha e-monounsaturated, amagremu angu-3 wamafutha agcwele, namagremu angu-2 amafutha e-trans.
- Ama-carbohydrate: inani elifanayo nalo linamagremu angu-3 wama-carbohydrate, ahlanganisa amagremu angu-9 wefayibha namagremu angu-1 kashukela wemvelo. Inkomba ye-glycemic elinganiselwe yama-walnuts yi-9, okwenza kube ukudla okuphansi kwe-glycemic. Umthwalo we-glycemic wokudla okukodwa kwama-walnuts ulinganiselwa ku-0.
- Amaprotheni: Ngaphezu kokuhlinzeka nge-fiber namafutha anempilo, amantongomane ahlinzeka ngokuthuthukisa okunempilo kwamaprotheni. Ukuphakelwa okukodwa kunikeza ngaphezu kwamagremu angu-4.
Amavithamini, amaminerali kanye nezinye micronutrients
- Ithusi: 50% yenani lakho lansuku zonke (DV)
- I-Manganese: 42% DV
- I-Magnesium: 11% DV
- I-Vitamin B6: 9% DV
- I-Vitamin B1: 8% DV
- I-Zinc: 8% DV
- I-Vitamin B9: 7%
- Insimbi: 5% DV
- I-Potassium: 3% DV
- I-Selenium: 3% DV
Izinzuzo
Ama-Walnuts ayinadi elinamandla futhi ayingxenye yokudla okunomsoco. Amafutha anempilo, i-fiber, nama-antioxidants angazuzisa impilo yakho ngezindlela eziningi, kusukela ekunciphiseni ingozi yesifo senhliziyo kuya ekuthuthukiseni impilo yobuchopho.
Umfutho wegazi ophansi
Ngisho nangaphezu kwamanye amantongomane, ama-walnuts abonakala enza izinzuzo ezinamandla ekulawuleni umfutho wegazi we-diastolic nezinye izimpawu zokuphila kahle kwenhliziyo. Umfutho wegazi we-Diastolic uwuphawu olubaluleke ngempela lwenhliziyo nemithambo yegazi ngoba ukala umfutho emithanjeni yegazi lapho inhliziyo iphumule.
Nakuba kungaziwa ngokugcwele ukuthi kungani zinemiphumela emihle kangaka kumfutho wegazi, kungase kube nenhlanganisela yezinto ezidlalwayo. Kungenzeka ukuthi kungenxa yendlela amabhaktheriya amathumbu adla ngayo ifayibha nezinye izakhamzimba ezizalwa ngamantongomane ukuze akhiqize izinhlanganisela ezilwa nokuvuvukala. ama-walnuts futhi aqukethe izinhlanganisela ezifana nezitshalo ze-sterol, i-soluble fiber, nama-phenolic compounds, enganciphisa ngokuqondile i-cholesterol futhi isebenze njengama-antioxidants.
Amantongomane kanye nembewu efana nama-walnuts ayingxenye ye Ukudla kwe-DASH (Dietary Approaches to Stop Hypertension), egcizelela imifino, izithelo, nemikhiqizo yobisi enamafutha amancane, futhi idinga ukuphakelwa kane kuya kwemihlanu kwezithelo, imbewu, nemifino ngesonto.
Lapho abacwaningi beqhathanisa imiphumela yezinhlobo ezintathu zokudla okunempilo kwenhliziyo okusekelwe ekudleni kwe-DASH -- okunye okugxile kumacarbohydrate, okunye okugcizelela amaprotheni, nokwesithathu okugcizelela amafutha angagcwele -- konke okuthathu kwehlise umfutho wegazi kanye ne-cholesterol ethuthukisiwe.
impilo yobuchopho engcono
Ukudla amantongomane kuhlobene nokuvimbela ukulimala kobuchopho futhi kungase kuthuthukise ngisho nokuqaphela. Sinobufakazi obanele manje bokusikisela ukuthi yini elungele imithambo yegazi nenhliziyo nakho kuyilungele ingqondo. Ama-Walnuts enza inzuzo yawo ebuchosheni nempilo yenhliziyo, hhayi nje ngenxa yamafutha awo anempilo, kodwa nangenxa yekhono lawo eliqondile lokwehlisa umfutho wegazi kanye nokuguqula amagciwane amathumbu.
Amantongomane aqukethe i-alpha-linolenic acid (ALA), i-Omega-3 fatty acid yemvelaphi yezitshalo. Ziyindlela ebaluleke ngempela yokuthola amafutha e-polyunsaturated, kuhlanganise nama-Omega-3 fatty acids. Ngaphezu kwalokho, banayo i-Omega-3 ngaphezu kwanoma yiliphi elinye i-nut noma umdumba.
Ama-Walnuts awacebile kuphela ku-ALA, kodwa futhi aqukethe izinhlanganisela eziningi ze-polyphenolic (uhlobo lwe-antioxidant) kunanoma iyiphi enye inadi. Kokubili i-alpha-linolenic acid kanye ne-polyphenolic compounds kubhekwa njengokudla okubalulekile kobuchopho okungasiza ekunciphiseni ukucindezeleka kwe-oxidative nokuvuvukala okuholela ekwehleni kwengqondo. Lokhu, futhi, kusho ukuthi bangazuza ukuqonda.
Ukudla amantongomane amaningi kutholwe kukhulisa ukusebenza kwabantu abadala ekuhlolweni kwengqondo, kungakhathaliseki ubudala babo.
ukugaya okungcono
Ucwaningo luphakamisa ukuthi uma ithumbu licebile ngamagciwane akhuthaza impilo namanye amagciwane (gut microbiota), maningi amathuba okuba sibe namathumbu anempilo kanye nempilo enhle iyonke.
Ukwakheka okungenampilo kwe-microbiota kungabangela ukuvuvukala kanye nesifo emathunjini nakwezinye izindawo emzimbeni, okwandisa ingozi yokukhuluphala, isifo senhliziyo, nomdlavuza. Esikudlayo kungaba nomthelela omkhulu ekubunjweni kwe-microbiota. Ukudla amantongomane kungaba yindlela yokusekela impilo ye-microbiota kanye namathumbu.
Bayasutha
Amantongomane anekhalori-aminyene, kodwa ucwaningo luphakamisa ukuthi amandla athathwe kuwo aphansi ngo-21% kunalokho obekungalindeleka ngokusekelwe ezakhiweni zawo. Ngaphezu kwalokho, ukudla amantongomane kungasiza nasekulawuleni ukudla kwakho.
Nakuba izifundo ezinkulu, zesikhathi eside zidingeka, ama-walnuts angasiza ekulawuleni ukudla kanye nesisindo. Ngakho-ke kuyisiphuzo esiphelele sezidlo ezilawula isisindo noma ezifuna ukwehlisa isisindo.
Lawula i-cholesterol
Amazinga aphezulu e-cholesterol "embi" ye-LDL kanye ne-triglycerides sekuyisikhathi eside exhunyaniswa nengozi eyengeziwe yesifo senhliziyo. Ukudla amantongomane njalo kuye kwaboniswa ngokuqhubekayo kwehlisa amazinga e-cholesterol.
Abadla amantongomane nabo banokwehla cishe ngo-6% kwe-apolipoprotein B, okuyinkomba yokuthi zingaki izinhlayiya ze-LDL egazini. Uma iphakanyisiwe, i-apolipoprotein-B iyisici esiyingozi esikhulu senhliziyo.
Indlela yokuzilungiselela? Amathiphu awusizo
Amantongomane avunwa ekwindla, kodwa angatholakala unyaka wonke ezitolo ezinkulu. Landela lawa macebiso ukuze uwagcine futhi uwalungiselele njengengxenye yesnekhi noma ukudla.
- Khetha izinhlobo eziphelele, ezingenalutho. Eziningi ezipakishiwe ziza ne-sodium eyengeziwe, ushukela, noma ezinye izithako, ngakho-ke kungcono ukubheka amantongomane aluhlaza noma agazingiwe. Uma uthanda, engeza amakhambi akho noma izinongo, njenge-thyme noma isinamoni.
Ezindaweni zokuphuza utshwala, ungase ube nezivimbelakuvunda, ushukela owengeziwe, okusanhlamvu okucolisisiwe noma iziphuzo ezidakayo zikashukela nezinye izinto ezinoshukela zokwenziwa ezingaphazamisa amagciwane akho amathumbu anempilo. Kungcono ukudla ukudla okuphelele. Uma ufuna ukudla kwangempela okwanelisayo futhi okuzuzisa umzimba wonke, amantongomane ayinhlanganisela yemvelo, futhi ama-walnuts, ikakhulukazi, ayinkanyezi.
- Gcina endaweni epholile. Ukugcinwa ngendlela efanele kubalulekile kumantongomane, njengoba amazinga okushisa afudumele angenza amafutha akho anempilo ahambe. Amantongomane awasekho masha uma eshwabene noma enziwe iraba, noma enephunga elifana nelopende elincanyana.
Ngaphezu kwalokho, zivame ukumunca iphunga, ngakho-ke zigcine kude nokunye ukudla okunephunga elinamandla, njengo-anyanisi, okungcono esitsheni esingangenisi umoya. Gcina ama-walnuts anamagobolondo noma amagobolondo endaweni epholile, eyomile. Zizohlala zintsha kuze kube yizinyanga ezintathu efrijini, noma kuze kufike unyaka efrijini. - Wasebenzise ukwengeza ukuthungwa kumaresiphi. Amantongomane avame ukufafazwa ku-oatmeal noma engezwe ku-trail mix, kodwa ukuthungwa kwawo kungawenza abe isithako esiyingqayizivele kuma-dips noma ama-stir-fries.
Eminye imibono yokudla amantongomane njalo yilena:
- Kufafazwe phezu kwamasaladi anamaqabunga aluhlaza noma izithelo.
- Kugaywe kahle kumadiphu namasoso.
- Kuqotshwe futhi kusetshenziswe ezinkweni zikakolweni namabhanisi.
- I-shredded ukuze isetshenziswe njenge-coating ezinhlanzi noma inkukhu.
- Ngaphezu kwe-oatmeal noma iyogathi.
- Iqoshiwe futhi yengezwe kuma-wraps noma ama-pita sandwich.
- Kuthosiwe futhi kwengezwe emiksini ye-trail eyenziwe ekhaya.
- Kwenziwe nsundu kancane kuresiphi eyintandokazi ye-stir-fry.
- Kuthosiwe, kuqotshwe futhi kusetshenziswe ku-pasta noma imifino.
- Njengamafutha e-vinaigrette yokugqoka.
Ezinye izindlela zamantongomane
Ama-Walnut anephrofayili enothile yezakhi ezingasiza ukuthuthukisa umfutho wegazi lakho. Aqukethe inani elikhulu lama-antioxidants, angathuthukisa impilo yobuchopho bakho futhi anciphise ingozi yomdlavuza. I-Fiber ne-magnesium nayo ingazuzisa impilo yokugaya ukudla.
Ngezinzuzo ezifanayo zezempilo, ungashintsha ama-walnuts kwezinye izithelo ezomisiwe njenge:
- AmaPecans
- Ama-alimondi
- Cashew nati
- I-Pistachios
- Ushizi
- Ama-hazelnuts
Njengawo wonke amantongomane, kubalulekile ukudla amantongomane ngokusesilinganisweni, njengoba aminyene ngokwe-calorie futhi angakhuluphala uma edliwa kakhulu.
Imiphumela emibi
Amantongomane ngokuvamile abhekwa njengempilo enhle kakhulu, kodwa abanye abantu kufanele bawagweme ngenxa yokwehla kwawo okungenzeka.
- ukungezwani komzimba namantongomane. Amantongomane aphakathi kokudla okuyisishiyagalombili kakhulu kwe-allergenic. Izimpawu zokungezwani komzimba namantongomane zivame ukuba nzima futhi zingabandakanya ukushaqeka kwe-allergic (anaphylaxis), okungabulala ngaphandle kokwelashwa. Abantu abane-allergies kufanele bakugweme ngokuphelele.
- Ukunciphisa ukumuncwa kwamaminerali. Njengazo zonke izimbewu, amantongomane anothile nge-phytic acid. I-Phytic acid, noma i-phytate, isitshalo esivimbela ukumuncwa kwamaminerali, njenge-iron ne-zinc, emgudwini wokugaya ukudla. Lokhu kusebenza kuphela ekudleni okuqukethe ukudla okuphezulu ku-phytate.