Nthawi zambiri Walnuts ndi amphona osagonjetsa a m'banja la mtedza. Ngakhale kuti amondi, mahesa, ndi pecans amakhala okongola kwambiri ndipo amatha kuzigwira mosavuta mumsewu wopanda chotupitsa, walnuts amaoneka kuti amabisika pakati pa zophika zopangira zochepa. Tinaonanso kukula kwa alangizi a amondi ndipo taseka phokoso lodziwika bwino la pistachio.
Tsopano-musatipangitse ife molakwika-mtedza uwu uli wathanzi ndi zosangalatsa zokoma ... koma bambo wokalamba wokalamba walnut sapeza chikondi chokwanira. Ndipo ndikudalira ine, iye ali ndi zambiri zoti apereke.
Ndipotu, monga kukolola kwa mtedza (kumapeto kwa mwezi wa August mpaka kumapeto kwa November) kumathera, mitsuko yatsopano yomwe inatengedwa komanso yosungunuka inasefukira m'masitolo, kotero apa pali zifukwa zingapo zoti mugwire thumba komanso njira zingapo zokondweretsa kuzigwiritsira ntchito.
Kutha kwachisokonezo kwa "Nut"
Walnuts ndi gwero la vitamini B1, vitamini B6, folic acid, phosphorous, magnesium, copper, ndi fat monounsaturated. Ndiwo mtedza wokhawo womwe umachokera ku ALA, omega-3 mafuta acid acid. Mafuta ofunikirawa amathandiza kuchepa kutupa, ndizofunika kuti azidziŵa bwino, komanso kuthandizira kuchepetsa chiopsezo cha mthempha, khansara ndi matenda a mtima. Pamene walnuts amapereka 2.6 magalamu a ALA pa kutumikira, "nutty" wothamanga-up, pecans, amapereka yekha 0,5 magalamu pa kutumikira.
Mthunzi wambiri;)
Ubwino
Zambiri za kafukufuku wasonyeza kuti mtedza uliwonse, kuphatikizapo walnuts, ukhoza kuthandizira kuchepetsa cholesterol wosasamala m'magazi anu, motero, kuchepetsa chiopsezo cha matenda a mtima. Kudya ngati gawo la chakudya cha Mediterranean (ganizirani nsomba, mafuta, zipatso, masamba, mtedza ndi mbewu), amachepetsa chiopsezo cha matenda a mtima ndi kupweteka.
Walnuts okha amachepetsa kukhumudwa kwa thupi kuti asamapanikizike komanso kumangokhalira kukonda kwambiri amuna. Awonetsanso kuti amathandiza kuchepetsa chiopsezo cha mtundu wa shuga 2 mwa amayi ndikukhazikika shuga m'magazi.
Lingaliro la Walnut kwa aliyense
Kuti mupeze madalitso a walnuts, yesani kudyetsa ounce-pafupi ndi ochepa patsiku. Ndizo pafupifupi khumi ndi anayi a mtedza. Mukusowa kudzoza kwina? Fufuzani maphikidwe okoma a California Walnut Commission ndi mfundo zanga pansipa:
- Kuwopsya: Ngati mwatsopano kudya walnuts, ife choyamba tikungotenga kungotenga zochepa. Mudzawona kuti kukoma kwawo ndiko fruity, earthy ndi tart. Mtedza wakuda umakhala wokoma, wama caramel. Komabe, iwo amawononga ndalama zocheperapo m'sitolo kusiyana ndi mitundu yowala. Chifukwa chiyani? Malo ogulitsira malonda amaganiza kuti sakhala okondweretsa kwambiri. Ngati mukukonzekera kupereka zowonjezera zamawindo, onetsetsani kuti mumawasungira m'firiji kuti asawathandize; iwo adzakhala atsopano kwa chaka chimodzi chodzaza.
- Toasted: Pofuna kupotoza pazakudya zosakanizika, yesetsani kuwononga ma walnuts. Kugwiritsa ntchito kutentha kumathandizira kuwonjezera kukoma kwawo, kutulutsa kukoma kwa nyama. Lembani mchere wa walnuts pa saladi watsopano kapena mafuta otsika yogurt. Amagwirizananso ndi tirigu wa ravioli wonse kapena amakhala zokongoletsa pamasamba.
- Nkhumba Yamtundu Wofiira: Pamene mwakonzeka kukwapula chakudya chatsopano, yesetsani kugawa Pepala Wanga la Nkhumba. Gwiritsani ntchito ngati hummus ndikufalitsa pafupifupi chilichonse (burgers, nsomba, veggies, ndi zina zotero).
- Pasitala Yamphongo Yake Ndi Dothi Yophika, Sage, ndi Walnuts: Mukakonzekera kudya chipatso chatsopano, yesetsani Pasitala Wanga Wosakaniza ndi Msuzi Wotchedwa, Sage ndi Walnuts. Kusintha kwatsopano pa pasitala ndizo njira yabwino yosangalalira kuwonongeka kwa kugwa. Ana anga anali kuimba ngakhale matamando ake!
Nthawi yotsatira mukakhala mu golosale, tengani mwachidule. Kodi walnuts ali kuti? Kodi iwo amabisika kapena amasonyezedwa akunyada ndi mtedza wawo wa mitengo?
Mwa kudya zambiri za iwo ndikupeza zowona zokoma, tikhoza kulemekeza bambo athu komanso kuonetsetsa kuti sakugonjetsa mutu wa unsung.
Ndi Joy Bauer, MS, RDN, CDN, Health and Nutrition Expert for NBC's Today Onetsani ndi woyambitsa Food Snacks.
> Zotsatira:
> Jenkins, DJA, Hu, FB, Tapsell, LC, Josse, AR & Kendall, CWC (2008). Mtedza wa shuga wa mtundu wa 2 ukhoza kupindula. The Journal of Nutrition, 138 (9), 1752S-1756S.
> Njike, VY, Ayettey, R., Petraro, P., Treu, JA & Katz, DL (2015). Mankhwalawa amatha kudya anthu akuluakulu omwe ali pachiopsezo cha shuga: zotsatira za thupi, zakudya zamagulu, ndi miyeso ya mtima. British Medical Journal Yatsegula Matenda a Shuga ndi Kusamalira, 3 (1).
> Estruch, R., Ros, E., Salas-Salvado, J., Covas, M.I., Corella, D., Aros, F., et al. (2013). Kupewa kwakukulu kwa matenda a mtima ndi Mediterranean Diet. The New England Journal of Medicine, 368, 1279-1290.