Ama-Walnuts Angasiza Inhliziyo Yakho
Uma unesifo sikashukela , ufuna ukucabanga ukuthi ungadla kanjani ukuphatha amazinga ashukela egazini. Kodwa kufanele ucabange nokudla ukuvimbela izinkinga ezivame ukubonakala nge-type 2 yesifo sikashukela, kuhlanganise nesifo senhliziyo. Ama-walnuts kukhona ukudla okunye okumele ucabange ukufaka ekudleni kwakho kwesifo sikashukela ngoba kungasiza inhliziyo yakho. Nakhu.
Indlela ama-Walnuts ayenayo ngayo inhliziyo yakho
Ama-Walnuts ayimthombo omuhle kakhulu we-omega-3 fatty acids.
Ucwaningo oluningi luye lwabonisa ukuthi izinzuzo ze-omega-3 fatty acids zihlanganisa ukwehlisa ukuvuvukala nokuhlinzeka izinga lokuvikelwa ezifweni ezingelapheki ezifana nesifo senhliziyo, umdlavuza, nesifo samathambo.
Abantu abanesifo sikashukela bavame ukuba ne- triglyceride ephakeme namazinga aphansi we-HDL. I-Omega-3 fatty acids ingasiza usizo lwe-triglycerides futhi ikhulise i-HDL, ngakho ukudla ama-walnuts noma ukudla okuphezulu kuma-omega-3 kungasiza abantu abanesifo sikashukela. Eqinisweni, ngisho ne-walnuts encane nsuku zonke (cishe ama-ounces angu-1-2) kuye kwaboniswa ukuthuthukisa ezinye izimpawu zenhliziyo kubantu abanesifo sikashukela-ikakhulukazi, amazinga e-cholesterol athuthukisiwe .
Okushiwo Ucwaningo
Kuye kwaba nezifundo eziningana ezigxile ngqo emiphumeleni yokufaka ama-walnuts ekudleni kwabantu abanesifo sikashukela noma engozini yesifo sikashukela.
Ezifundweni ze-epidemiological, abacwaningi bathole ukuthi ukudla amantongomane kuhambisana nesifo esincane esiphakathi kwabantu besilisa nabesifazane kanye nesifo esincane esiphansi kwabesifazane.
Ukudla amantongomane kunciphisa ukutholakala kwesigameko sesifo sikashukela (izinga lokushukela ngegazi lesifo sikashukela) ngamaphesenti angu-50 nesifo senhliziyo ngesifo se-30% ekungeneni kokudla okunomsoco isikhathi eside eshicilelwe encwadini ka-Ephreli 2015 ye- British Journal of Nutrition .
Ingabe ama-Walnuts aphezulu ngempela ngama-calories?
Ama-walnuts ayidlaki kakhulu-nokudla okunomsoco.
Ikomishi elilodwa lekota lamakhilogremu linikeza ngamakholori angu-165, kodwa futhi ama-3.8 amagremu amaprotheni, ama-3.4 amagremu ama-carbohydrate, ama-gram angu-16 amafutha, nama-gram angu-1.7 we-fiber. Ama-walnuts nawo ayimithombo emihle yethusi, manganese, i-vitamin B1, ne-vitamin B6.
Naphezu kwamakholori aphezulu, noma kunjalo, ukuzondeza ekudleni kwakho kungashintsha ukudla kwakho kwekhalori. Ucwaningo lwango-2015 ku- BMJ Open Diabetes Research & Care lathola ukuthi abantu abasengozini yesifo sikashukela ababetshelwe ukuba badle ama-servings amabili ngosuku lwe-walnuts (ama-366 kilojoule elifanele) ezinyangeni ezingu-6 baphela izinga eliphezulu lokudla jikelele, isamba se- cholesterol esiphelele kanye ne- LDL kanye ne-endothelial umsebenzi (okuyingxenye yokuba nomfutho wegazi ophilile) futhi awunamthelela ku-BMI noma ngamafutha omzimba (okusho ukuthi kwakungekho ukulahlekelwa kwesisindo noma ukuzuza). Lokhu kwakuyiqiniso noma labo abahlanganyeli babethole ukululekwa mayelana nokuthi bangalungisa kanjani ukudla kwabo kwekhalori ukukhokhela amakholori engeziwe ama-walnuts.
Lokhu kuye kwaxhaswa ezinye izifundo zamantongomane, okuye kwabonisa ukuthi ukudla amantongomane akubonakali kunomthelela omkhulu kwisisindo.
Ungadla kanjani ama-Walnuts amaningi
Kunezindlela eziningi ongafaka ama-walnut ekudleni kwakho kwansuku zonke. Zifake esaladini, uzibophe bese uziphonsa nge-pilaf, noma uzigcobe uzihlanganise nazo ngezinkwa zokudla ozisebenzisayo ukuze uzondle inkukhu noma inhlanzi yakho.
Ama-walnuts akhokhela i-punch elula, elandelwa yi-punch omega-3 enempilo!
Imithombo:
I-American Diabetes Association: www.diabetes.org
Angerer P, von Schacky C. n-3 polyunsaturated fatty acids kanye nesimo senhliziyo. I-Curr Opin Lipidol . 2000; 11 (1): 57-63.
I-Balk EM, uLichtenstein AH, uChung M et al. Imiphumela ye-omega-3 fatty acids kuma-serum markers of mental illnesses risk: Ukubuyekezwa okuhlelekile. I-aestrosclerosis . 2006, Nov 189 (1): 19-30.
Chan EJ, Cho L. Yini esingayilindela ku-omega-3 fatty acids? I-Cleve Clin J Med . 2009, 76 (4): 245-51. Buyekeza.
I-Gillen LJ, iTapsell LC, i-Patch CS, i-Owen A, i-Batterham M. Iseluleko esilungisiwe sokudla esihlanganisa ama-walnuts siphumelela kahle kakhulu emanzini kanye nesisindo samandla eziguli ezine-type 2 yesifo sikashukela. J Am Diet Assoc. 2005 Jul; 105 (7): 1087-96.
Riediger ND, Othman RA, Suh M, Moghadasian MH. Ukubuyekezwa okuhlelekile kwezindima zama-fatty acids ezempilo nasezifo. J Am Diet Assoc . 2009 Apr; 109 (4): 668-79. Buyekeza.
Ros, E. Nuts kanye ne-CVD. I-British Journal of Nutrition , ngo-Ephreli 2015.