Walnuts: Zoonadi za Nutrition

Ma calories mu Walnuts ndi Zaumoyo Zawo

Chimodzi mwa zinthu zofunika kwambiri pa kuchepetsa kulemera ndi kudya zakudya. Kafukufuku wasonyeza kuti kutaya thupi kungapangidwe mosasamala kanthu koyambitsa mankhwala (kuchuluka kwa mafuta okhudzana ndi mafuta, mavitamini ndi mapuloteni), malinga ndi kuchepa kwa kalori. Koma, anthu amatha kumamatira ku ndondomeko ndikusunga zolemera ngati akumva kukhuta.

Kudya zakudya, monga walnuts, zomwe zimakhala ndi fiber, mapuloteni, ndi mafuta wathanzi zimadzaza kwambiri chifukwa zimagwiritsidwa ntchito pang'onopang'ono.

Kuonjezerapo, walnuts ndizochepa zomwe zimakhala ndi omega-3 alpha-linolenic acid (ALA). Long chain omega-3 fatty acids, DHA ndi EPA angapangidwe kuchokera ku ALA. Kafukufuku wasonyeza kuti zakudya zomwe zili ndi omega-3 fatty acids zingachepetse chiopsezo cha matenda a mtima ndipo zingathandize anthu omwe ali ndi matenda a shuga, makamaka omwe ali ndi triglycerides. Njira yabwino yowonjezera zakudya zanu, pamene kuchepetsa chakudya chanu chokwanira m'thupi ndi kuwonjezera ma walnut ku dongosolo lanu la chakudya.

Mafuta a walnuts (asanu ndi awiri, magawo 14, kapena 1/4 kapu) ali ndi 2.5 g a ALA ndipo ali ndi: 183 makilogalamu, 18 g mafuta, 1,7 g mafuta odzaza, 4 g zimagawidwe, 2 g fiber, ndi 4 g mapuloteni Chofunika kwambiri kuwonjezera mafuta abwino monga mtedza ku zakudya zanu ndiko kusamalira gawo lanu moyenerera. Mankhwala ochepa a mtedza, ngakhale kuti ali otsika kwambiri m'zakudya (okha 4 g), akhoza kukhala olemera kwambiri.

Kudya kwambiri, ngakhale zakudya zathanzi, kungapangitse kulemera. Choncho, ngati mukuwonjezera walnuts mu ndondomeko yanu ya chakudya monga chotupitsa paokha, onetsetsani kuti mupitirize kuchitumikira chimodzi. Ngati, ngati mukuyika ochepa mu saladi yanu, yogurt kapena kuwafotokozera ndi chipatso, monga apulo chotupitsa, malire gawo lanu kwa magawo asanu ndi awiri, kapena 3-4 walnuts lonse. Njira yabwino yowonjezera voliyumu ndiyo kugwiritsa ntchito mtedza wodulidwa.

Ubwino Wathanzi wa Walnuts

Kuwonjezera pa kukhala ndi mafuta abwino, walnuts ndi gwero la mapuloteni komanso mavitamini. Mafiber ndi mapuloteni angakuthandizeni kuti mukhale odzaza. Zakudya zamtundu wambiri zimathandizanso kuti thupi likhale ndi shuga wambiri, kuteteza ma shuga akuluakulu a shuga. Kafukufuku wasonyeza kuti anthu omwe amadya zakudya zamtundu wapamwamba kwambiri amakhala ndi umoyo wathanzi ndipo amakhala ndi chiopsezo cha matenda a mtima ndi khansa. Walnuts amathandizanso kuti mavitamini E, omwe ali ndi antioxidant, azikhala ndi mafuta ambiri.

Mafunso Omwe Amapezeka Pa Walnuts

Kodi kudya walnuts kungandipangitse kulemera?

Anthu ambiri amakhulupirira kuti chifukwa walnuts amapangidwa ndi mafuta, sayenera kudya chifukwa kuchita zimenezi kudzawathandiza kukhala olemera . Izi si zoona. Ndipotu, kafukufuku akusonyeza kuti anthu omwe amadya mtedza nthawi zonse amalemera mochepa kusiyana ndi omwe samadya mtedza nthawi zambiri.

Kuwonjezera mafuta abwino monga walnuts pa zakudya zanu zingakhale njira yabwino yowonjezeramo mafuta, mapuloteni, ndi mafuta.

Pogwiritsira ntchito walnuts kwa mapangidwe apamwamba a m'magazi monga zowonjezera mkate ndi mazira akuluakulu, mukhoza kuchepetsa kudya kwa kalori, kuchepetsa thupi, ndi kupititsa patsogolo shuga wa magazi. Koma, ndikofunika kukhala osamala kuti muteteze kudya kwambiri; Nthawi zonse onetsetsani kuti mukuwerenga malemba musanayambe kudya. Ma walnuts ambiri amatha kuwonjezera kulemera kwa kalori komwe kungapangitse kupweteka. Musayese kusungunula mopanda nzeru mumatumba, monga momwe makilogalamu angapangire mwamsanga. Kumbukiraninso, kuti walnuts lonse ali ndi mavitamini ambiri kuposa a mtedza wa walnut kapena odulidwa walnuts, zomwe zikutanthauza kuti mungadye zocheperapo, chifukwa cha zowonjezera zambiri.

Kusaka ndi Kusunga Walnuts

Posankha walnuts, onetsetsani kuti mumasankha mawu osatsutsika. Sodium yochuluka imatha kuonjezera kuthamanga kwa magazi ndikupangitsa kuphulika. Walnuts ayenera kununkhira bwino nutty ndi kulawa okoma. Ngati amva ngati utoto wochepetsetsa, iwo apita mobisa ndipo amayenera kutayidwa.

Kuti mukhale ndi mapepala apamwamba kwambiri, sungani walnuts anu m'mbiya yosatsekemera mufiriji kapena firiji, malingana ndi nthawi yomwe mukukonzekera kuzigwiritsa ntchito. Kusunga walnuts ozizira kumatha kuteteza walnuts kuti asapite. Walnuts omwe amawasungira m'firiji ayenera kupewa zakudya zopsereza, monga anyezi, adyo, kapena nsomba, monga walnuts amatha kuyamwa zakudya zina.

Ngati mukukonzekera pogaya walnuts anu kuti mugwiritse ntchito ngati mtedza, dikirani mpaka mutakonzekera kuti mugwiritse ntchito muyeso lanu kuti mukhale ndi kukoma kokoma.

Njira Zabwino Zokonzekera Walnuts

Walnuts ndi chakudya chodabwitsa kwambiri. Zikhoza kugwiritsidwa ntchito monga malo a mkate, monga kuwonjezera pa saladi, mbale zotsalira ndi oatmeal, kapena amadya okha ngati chotupitsa. Nazi njira zina zowonjezera walnuts ku dongosolo lanu la chakudya.

• Gwiritsani ntchito Walnuts monga mapuloteni Topper: Kudya mapuloteni oonda kwambiri akhoza kukhala ovuta kwambiri komanso osangalatsa. Ndikofunika kuwonjezera kukoma, komabe ndi kofunika kuti muteteze kuchuluka kwa mchere ndi mafuta mukuphika. M'malo mophika ndi masupuni olemera, mwachangu komanso pogwiritsa ntchito mkate wambiri kuti mumve mapuloteni anu, mugwiritsire ntchito walnuts kuti muwonjezere mafuta, kukoma, ndi mafuta abwino. Nkhuku yambiri, Turkey, nyama yowonda, nkhumba, kapena nsomba yokhala ndi mtedza wa walnut. Gulani walnuts omwe adulidwa kapena kale, kapena kudzipuseni nokha.
• Skip Crackers, Mkate, ndi Mpunga: Okonza, mkate, ndi mpunga nthawi zambiri amagwiritsidwa ntchito monga zakudya zodzaza. Vuto ndiloti mafuta okonzedwa bwino monga opera oyera, mikate yoyera, ndi mpunga woyera akhoza kusakaniza shuga la magazi, ndipo mwinanso amatsogolera ku zilakolako zambiri. Mukamadya zakudya izi, muzitha kulemera. Nthawi yotsatira mukakhala ndi msuzi wa chakudya chamasana kapena kupweteka kwa chakudya chamadzulo, kuchepetsa zakudya zamagulu ndi zakudya zanu mwa kuwonjezera ma walnuts pang'ono ku maphikidwe anu.
• Njira Zina Zogwiritsa Ntchito Walnuts:
  • Idyani monga chotupitsa monga momwe zilili (pafupifupi 1/4 ya kapu) kapena kuwirikiza ndi zipatso za zipatso (kuchepetsani gawo limodzi kuti lilipiritse ndalama). Onetsetsani kuti musankhe unsalted.
  • Dulani kapena kuthamanga mu blender ndipo yonjezerani yogurt, oatmeal, ndi mbale zonse zambewu.
  • Zomwe zimakhala zodzikongoletsera m'maso smoothies kapena m'malo operekera chakudya cha nthanga, nthata, chia, kapena nutters.
  • Pitani pa zokongoletsera ndikuponyera walnuts mu saladi kuti muchepetse mafuta okhutira.

Mapazi a Walnut

Onetsetsani maphikidwe awa omwe amagwiritsa ntchito walnuts mu zosangalatsa, njira zogwirira ntchito, ndi njira zabwino.

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• 7 Zakudya Zakudya Zakudya Zapangidwe Zake

Gwiritsani chakudya chambiri ndi masamba omwe sali wowuma komanso mbatata yophika kapena tirigu wonse kuti mukhale ndi chakudya chamagulu, chamoyo chopatsa thanzi.

> Zotsatira:

> Sacks FM, Gray GA, Carey VJ, et al. Kuyerekezera zakudya zowonongeka ndi mitundu yosiyanasiyana ya mafuta, mapuloteni, ndi chakudya. N Engl J Med. 2009; 360: 859-873.

> Champagne C, Kris-Etherton P, Raynor H, Wolf A. Kodi ndi nthawi yanji kudya? Kulemera kwa Matenda. Academy of Food and Dietrotics. 2015; vesi 13: 3. 8-11.

> Linus Pauling Institute. Zofunikira Zowonjezera Mafuta.

> Linus Pauling Institute. Mtedza.

> California Walnuts. Mmene Mungagulire Kusamalira ndi Kusunga Walnuts.