Snack on Nuts for Health Inhliziyo Enhle
Amantongomane ayinambitheka enomsoco-enomsoco aqukethe amaprotheni, ama-fibre, amavithamini, amaminerali, nama-antioxidants. Amantongomane athile aphezulu emafutheni "amahle" angasiza ekunciphiseni ingozi yesifo senhliziyo.
Ake sihambe kancane ekuqukethwe komsoco wamantongomane, kufaka phakathi ukuthi yiziphi amantongomane okufanele ukhethe ukuze uthuthukise impilo yakho yenhliziyo.
Amantongomane Aphakeme Ngamafutha, Ngakho Anciphisa Kanjani Ingozi Yakho Yezifo Zenhliziyo?
Amantongomane, afana nama-almonds, ama- pistachios , nama- walnuts , aqukethe amafutha amaningi angasetshenzisiwe noma amafutha "amahle", okwandisa i-lipoprotein ephezulu (HDL) kanye ne-lipoprotein ephansi ( LDL ) ephansi .
I-LDL iyi-cholesterol "engalungile" ngoba ivala imishanguzo yakho. Yingakho amazinga aphezulu e-LDL ekwandisa ingozi yomuntu yokuhlaselwa kwenhliziyo nokushaya.
I-HDL, ngakolunye uhlangothi, i-cholesterol yakho "enhle" ngoba ithwala i-cholesterol "embi" kusukela emithanjeni kuya esibindi. Amazinga we-HDL aphansi ahlotshaniswa nesifo senhliziyo kanti amazinga aphezulu we-HDL angase asize empeleni ukuvimbela ukuhlaselwa kwenhliziyo nokushaya.
Ngesikhathi amantongomane ehlisa ingozi yesifo senhliziyo ngokunciphisa i-cholestolol yakho ye-LDL, ucwaningo luveza ukuthi ukudla njalo kwamantongomane kusiza inhliziyo ngaphezu kwalokhu kwehla kwe-cholesterol.
Ngamanye amazwi, amantongomane anganikeza ezinye izinhliziyo nezinzuzo zezempilo jikelele ngokunciphisa ukucindezelwa kwegazi nokunciphisa ukuhlushwa kwe-visceral, okungukuthi amafutha azungeze izitho zakho esiswini sakho. Ukuba namafutha angama-visceral amaningi kunandisa ithuba lokuthuthukisa uhlobo lwesifo sikashukela sohlobo lwesifo sikashukela kanye nesifo se- metabolic syndrome .
Izinzuzo zezempilo zokudla amantongomane zifundwa kangcono kuma-walnuts, uhlobo lomuthi ophezulu kakhulu omega-3 fatty acids, amafutha "afanele" afanayo athola inhlanzi enamafutha njenge-saumoni, i-mackerel, i-herring, i-lake trout, i-sardines, kanye albacore tuna.
Ucwaningo lubonisa ukuthi i-omega-3 fatty acids inezinzuzo eziningana zenhliziyo njenge:
- Ukunciphisa ingozi yezinhliziyo ezingavamile ezingabangela ukufa okungazelelwe
- Ukwehlisa amazinga e-triglyceride
- Ukunciphisa isilinganiso se-artery-clogging
- Ukunciphisa kancane umfutho wegazi
Yiqiniso, ngaphandle kwamafutha angasetshenzisiwe, kunezinye izinzuzo zezempilo kumantongomane kufaka:
- I-folic acid, i-vitamin B eyanciphisa ama-cholesterol esiphelele namazinga e-cholesterol e-LDL futhi kuyadingeka ekwakheni amangqamuzana amasha
- I-Potassium, i-mineral eyanciphisa imiphumela ye-sodium emzimbeni wakho, isekela ukuwohloka kwama-carbohydrates futhi kusiza ukulawula umsebenzi wenhliziyo yakho
- I-Vitamin E, i-antioxidant evikela amangqamuzana akho emonakalweni yama-radicals yamahhala futhi agcina izinqubo zokuxuba
- I-Arginine, i-amino acid etholakala ngokweqile ngamantongomane akusiza umzimba wakho wenze i-nitric oxide, ebeka kabusha imithwalo yegazi
I-Nuts Best yokunciphisa i-cholesterol yakho
Konke kukho konke, amantongomane angcono kakhulu ekunciphiseni i-cholesterol yakho inenani eliphakeme lamafutha angasetshenzisiwe kanye nemali ephansi kakhulu yamafutha agcwele. Lokhu kufaka phakathi, kepha akukhawulelwe ku:
- Ama-Walnuts
- Ama-hazelnuts
- AmaPecans
- Ama-pistachio
- Ama-alimondi
Amantongomane, futhi enenhliziyo-enempilo, engase ikumangaze. Empeleni, i-peanut yi-"nut" ethandwayo kakhulu (i-legume) e-United States futhi iqukethe amafutha amaningi angasetshenzisiwe kanye namafutha aphansi .
Iphrofayili ye-fat insanated ye-peanut ikhuthaza impilo yenhliziyo. Noma kunjalo, abalimi sebesebenze indlela yokutshala ama-peanuts aphezulu, anomqondo ophakeme wamafutha angenalutho kanye nokuqukethwe okuphansi kwamanoni agcweleyo uma kuqhathaniswa namanqamu avamile.
Eqinisweni, Ukuphathwa Kwezokudla Nezidakamizwa (FDA) kuye kwavuma ukuvunywa kula makhukhi, ngaphezu kwama-alimondi, ukuthola ukuhlukaniswa "kwenhliziyo enempilo" ekubhaleni kwabo.
Okokugcina, kufanelekile ukuphawula ukuthi okomile omeziwe, amantongomane amancane anomsoco abonakala enenzuzo efanayo yezempilo njengokudla amantongomane aluhlaza, ngokusho kocwaningo olwenziwe kuyi- European Journal of Nutrition . Kulesi sifundo, abahlanganyeli abangu-72 badla amagremu angu-30 ngosuku lwama-hazelnuts aluhlaza okomile noma omisiwe abomvu izinsuku ezingu-28. Izifo zesifo senhliziyo njengezinga le-cholesterol kanye nengcindezi yegazi zilinganiselwa ekuqaleni kokucwaninga futhi ekugcineni.
Imiphumela yabonisa ukuthi uma kuqhathaniswa nokuqala kokutadisha, ukudla noma uhlobo lwama-hazelnuts (aluhlaza noma olomile olutsheziwe, olusawoti oluncane) luthuthukisa kakhulu amazinga e-HDL nomfutho wegazi, ngaphandle kokushintsha kwamafutha omzimba.
Amantongomane Ayinhliziyo Enempilo, Kodwa Ngokulinganisela
Yiqiniso, njengokudla okuningi, ibhalansi iyisihluthulelo, okusho ukuthi ngenkathi udla amantongomane kuhle empilweni yakho, awufuni ukudlula. Ngalokho, ngokusho kwe-American Heart Association, uma ulandela ukudla okungama-2 000 khalori-a-day, kufanele usebenzise ama-4 kuya ku-5 amaviki ngesonto lamantongomane, imbewu noma izithelo. Isayizi yokukhonza lilingana nesikhulu esincane (1.5 ama-nut of nut) noma amabili wezipuni we-butter butter.
Izwi elivela
Uma upakisha isidlo sakho sasemini noma ufinyelele esitokisini sakho somswakama, uthathe amantongomane amancane noma uhlanganise ibhotela elithile kumsizi we-apula, esikhundleni sokufinyelela ama-chips asosawoti noma ama-crackers. Ungakwazi ngisho nokufaka amantongomane kwezinye izidlo zakho. Zama ukuvuthisa amantongomane ku-oatmeal ekuseni noma i-stir-fry at dinner.
Ekugcineni, ukondla amantongomane ngokulinganisela kuyisinqumo esinempilo ongayenza ngenhliziyo yakho-lokhu kungaphezu kokuzivocavoca, ukudla ukudla okunezithelo, imifino, kanye nohlamvu oluphelele, nokugcina isisindo esivamile.
> Imithombo:
> American Heart Association. (2017). Inhlanzi ne-Omega-3 Amafutha Acat.
> American Heart Association. (2016). Hamba Amantongomane (Kodwa nje kancane!).
> I-Harvard TH Chan School of Health Public (nd). Umthombo Wokudla: Amantongomane Enhliziyo
> I-E. E. Izinzuzo zezempilo zokusetshenziswa kwe nut. Amakhemikhali . 2010 Jul; 2 (7): 652-82.
> Tey > SL, uRobinson T, I-Grey, i-Chisholm AW. I-Brown RC. Ingabe ukugaya okomile, amantongomane amancane okusawoti angathinta izakhiwo zabo ze-cardioprotective kanye nokwamukelwa? I-Eur J Nutriti . 2017 Apr; 56 (3): 1025-36