AmaPecan akuzona nje amaphayi. Eqinisweni, izifundo zibonisa ukuthi kuningi kule nut kune ukunambitheka kwayo okumnandi.
AmaPecan angamantongomane aphilile avela ku-pecan ( Carya illinoinensis) , okuyinto imithi ekhula ngokuyinhloko eNyakatho Melika. Eqinisweni, igama elithi "pecan" linikezwa kulo mnothi ngamaNdiya aseNyakatho Melika ukuchaza isidingo sokusebenzisa itshe ukugoqa igobolondo lalo.
Nakuba zisetshenziselwa kakhulu zokupheka eziningi, ama-pecans ayelokhu ehlanganisa isikhalazo esisha njengesidlo esingasiza ukugcina amazinga akho e-cholesterol - nenhliziyo-enempilo.
Ingabe amaPecans aphansi kakhulu kwe-Cholesterol?
Ucwaningo olubheka ama-pecans luye lwasikisela ukuthi banamandla okunciphisa i- cholesterol , efana namanye amantongomane anjenge- walnuts nama- pistachios . Lezi zifundo zazibandakanya abantu abanezinga elivamile noma eliphakeme le-cholesterol emva kokudla okulawulwayo noma akukho ukudla okuqondile.
Nakuba izifundo ezibandakanya ama-pecans zilinganiselwe, ziphakamise ukuthi ama-pecans anokwazi ukunciphisa amazinga e-cholesterol aphelele okungenani ama-5% ne- LDL cholesterol nge-10%.
Imiphumela ephathelene ne- HDL ye- cholesterol iyaphikisana. Ucwaningo olunye luphakamisa ukuthi ama-pecans angakhuphula i-HDL ye-cholesterol kuze kufike ku-5% kanti enye isifundo siphakamise ukuthi ama-pecans angase ahlaziye i-HDL encane, noma kunjalo, le miphumela ayibalulekile.
Kwezinye izifundo, amazinga e-triglyceride awabonakala engathinteki kakhulu, kanti olunye ucwaningo lubonisa ukuthi kuhlanganise nama-pecans anciphisa ama-triglycerides okungenani angu-11%.
Esikhathini esithile sezifundo ezibandakanya ukusetshenziswa kwamapecans, inzuzo enkulu yabonakala ngaphakathi kwenyanga eyodwa. Nokho, emva kwezinyanga ezimbili, ama-LDL namazinga ephelele we-cholesterol abonakala ekhuphuka kancane.
Iqiniso lokuthi le mphumela yokunciphisa i-lipid kubonakala sengathi yesikhashana kusho ukuhlolwa okuqhubekayo okudingekayo.
I-Pecans Ithinta Kanjani Izindebe Zakho?
Lokhu kuthathwa kwe-lipid-ukwehla kungenziwa ngenxa yemali ephezulu yamafutha angenalutho aqukethwe kuma-pecans. Amafutha angasetshenzisiwe atholakala kumantongomane amaningi futhi acatshangwa enenhliziyo enempilo ngoba angasiza ukugcina ama-cholesterol akho namazinga e-triglyceride ahlole. Eqinisweni, Ukuphathwa Kwezokudla Nezidakamizwa (FDA) uye waqaphela ukuthi amanye amantongomane , kuhlanganise nama-pecans, angase abe namandla okunciphisa ingozi yesifo senhliziyo. Ngenxa yalokhu, i-FDA inikeze imvume yokuba ama-pecans abizwe ngokuthi ukudla okunempilo enempilo. AmaPecans nawo aphezulu kuma-phytosterol kanye ne-fiber - amabili, izakhi ezinomsoco ezinomsoco we-cholesterol eziye zaboniswa namazinga aphansi e-LDL ama-cholesterol kwezinye izifundo.
Okubalulekile
Ngakho-ke, ingabe ama-pecans ayenenhliziyo enempilo ngempela? Ucwaningo oluthile lubonisa ukuthi luhle ngenhliziyo ngenxa yokwazi kwabo ukusiza ukwehlisa i-cholesterol yakho. Iningi lalezi zifundo zazibandakanya ukudla ama-ounces angu-1.5 kuya kwangu-2 ngelanga, okuyi-handful. Uma kufakwe esikhundleni sesinye ukudla okulula - njengabaqaphi noma ama-chips - ama-pecans, noma ngisho namanye amantongomane, angakwazi ukusiza i-cholesterol ephansi.
Naphezu kokuqukethwe kwamanoni aphezulu, izifundo eziningi zathola ukuthi abahlanganyeli babo abazange balwe isisindo ngokudla ama-pecans.
Kufaka amaPecans Enhliziyweni Yakho-Ukudla Okunempilo
Ama-Pecan agcwele izakhi, okufaka i-magnesium, i-zinc, i-vitamin A, i-fibre, i-phytosterol, amaprotheni namafutha angenayo i-unsaturated - okubabiza njengokudla okuhle okufaka phakathi kokudla kwe-cholesterol. Kunezindlela eziningi zokufaka ama-pecans ekudleni kwakho okunempilo uma ubheka amazinga wakho we-cholesterol - noma ngabe uwafaka esiteshini esincane noma ukungena kwakho okuthandayo. Vele uqiniseke ukuthi usebenzisa izithako ezingaphansi kwamafutha agcwele futhi ushukela ukuze ungathinteli kakhulu impilo yakho yenhliziyo:
- Esikhundleni sokuqothula umshini wokudla, udle ambalwa ama-pecans njengendlela yokudla ukuze ugweme ama-munchies. Ama-pecans enempilo kufanele abe ngaphansi kosawoti ngaphandle kwamanye ama-high-calorie izithako ezongezwe kubo, njengebhotela, i-fudge, noma ushukela.
- Hamba ama-pecans athile esaladini lakho ozithandayo ukuze ungeze kancane kancane. Isibonelo: Isaladi se-Quinoa nama-Pecans nama-Fresh Herbs
- Hlanganisa ama-pecans ambalwa aqoshiwe kuzintandokazi zakho, izitsha zokudla eziphilile - ikakhulukazi imifino, ukugxila noma izinhlangothi zelayisi. Isibonelo: Isinkwa Sonke Sikolweni Isihlangana NamaPecans
- Faka ama-pecan kusihlwa sakusihlwa oyintandokazi noma isidlo sakusihlwa. Ungafafaze ama-pecans ambalwa oqoshiwe phezulu kwesidlo sakho, noma ufake ama-pecans ku-sauce noma ukungena. Isibonelo: I-Sweet Potato Burger Veggie
Imithombo:
Del Gobbo LC, Falk MC, Feldman R et al. Imiphumela yamantongomane emithi ku-blood lipids, i-apolipoproteins, negazi: ukubuyekezwa okuhlelekile, ukuhlaziywa kwe-meta-analysis, kanye nokuphendula komthamo wokuhlolwa kokungenelela kokulawulwa kuka-61. Am J Clin Nutr 2015; 102: 1347-1356
Eastman WA, Clayschulte BJ. Imiphumela ye-pecan kwi-serum lipoproteins kanye nokudla okudliwayo kwabantu abathintekayo abadla ukudla okukhethiwe. I-Fam Cons Res J 2005; 33: 197-207.
I-Hudthagosol C, Haddad EH, uMcCarthy K et al. Ama-Pecans akwandisa kakhulu amandla e-plasma postprandial antioxidant namakhakishi futhi anciphisa uketshezi lwe-LDL kubantu. J Nutr 2011; 141: 56-62.
UMorgan WA, uClayshulte BJ. I-Pecans ihlisa izinga elincane le-lipoprotein cholesterol kubantu abanezinga elivamile le-lipid. J Am Diet Asso 2000; 100: 312-318.
U-Rajaram S, uBurke K, u-Connell B et al. I-phosphate-fat rich-acidized-fat rich-rich enrichment modified profile of serum lipid of amadoda nabesifazane abaphilile. J Nutr 2001: 131: 2275-2279.