Wena Udinga kuphela Ukuthathwa Kwe-Walnuts Ngosuku Lunye
Ama-walnuts awakulungele ukupheka kuphela - angama nati enempilo angasiza futhi inhliziyo yakho.
Ukuphathwa Kwezokudla Nezidakamizwa (FDA), ngokubona izindawo zokunciphisa i-cholesterol ye-walnuts, yamukela isicelo esenziwe yiCalifornia Walnut Commission ngoMashi 2004 ukuze sibhale ukuthi isimangalo sempilo sokuthi ama-walnuts angasiza ekunciphiseni ama-cholesterol emalebula womkhiqizo.
Ukutholakala kwezinzuzo zama-walnuts kuvela ezifundweni eziningi zemitholampilo ezenziwe ngezikhungo ezihlukahlukene zocwaningo emhlabeni jikelele. Imiphumela ibonisa ukuthi ama-walnuts ayidla izinzuzo ekunciphiseni amazinga e-cholesterol.
Ama-Walnuts nawo ayaziwa ngokunciphisa ingozi yesifo senhliziyo nokuvuvukala.
Ama-Walnuts Anenhliziyo Enempilo
Ama-walnuts akhombisa izinzuzo ezinempilo enempilo ngenxa yobuningi bama-omega-3 fatty acids nama- phytosterol .
- I-Omega-3-fatty acids inciphisa amazinga e- triglyceride futhi unciphisa kancane amazinga e-LDL (ama-lipoprotein aphansi kakhulu, azi nokuthi i-cholesterol embi). Eqinisweni, ama-walnuts aqukethe inani eliphakeme kakhulu lama-acidi e-omega-3-fatty ku-1 ounce yamantongomane (okungukuthi okuncane) uma kuqhathaniswa namanye amantongomane (2.5 g we-omega-3-fatty acids ngokungafani no-0.5 g atholakala kwamanye amantongomane) .
- Ama-phytosterol avela emazingeni aphansi e-LDL ama-cholesterol, noma kunjalo, indlela okwenza ngayo lokhu akuyazi ngokuphelele.
Ngaphandle kwezithako ezinempilo enempilo, ama-walnuts abuye abe nengcebo yezinye izakhi, kuhlanganise ne-vitamin E, amavithamini B, i-fiber, namaminerali amaningi.
Yehlisa Cholesterol Yakho ngeWalnuts
Ucwaningo oluningi lwe-walnuts lubonisa ukuthi udinga kuphela ukudla ama-walnuts nsuku zonke ukuthola izinzuzo ze-cholesterol ezinciphisa lezi zinambithi zomuthi.
I-FDA ivumelana nalesi sicelo sezempilo, esizoba kuzo zonke izikhwama zama-walnuts ozozithenga futhi uzokusho okulandelayo: "Ucwaningo olusekela kodwa olungagcini lubonisa ukuthi udla 1.5 oz of walnuts ngosuku, njengengxenye ye- fat fat and low cholesterol ukudla , futhi kungabangela ukwanda kwe-caloric kunganciphisa ingozi ye- coronary disease . Bheka ulwazi lomsoco we-fat [nekhalori] okuqukethwe. "
I-Proof Walnuts Engaphansi Kwe-Cholesterol
Ucwaningo oluningi lubonisa ukuthi i-walnuts iyasiza ekunciphiseni amazinga e-cholesterol. Ezinye ezibaluleke kakhulu zihlanganisa:
- Ucwaningo lokuqala olubandakanya izinzuzo zama-walnuts lwaluvela e-Loma Linda University ngo-1993. Lolu cwaningo lwembula ukudla okulawulwayo okuqukethe ama-walnuts okwehlisa i-LDL cholesterol ngokuqhathaniswa nesinyathelo sokuqala sokudla okukhiqizwa yi-American Heart Association. Ukudla okulawulwayo kwakuyinguqulo eguquliwe yokudla okuyisinyathelo sokuqala, ngaphandle kokuthi ama-walnuts athathe ingxenye ye-fatty acid ekudleni.
- Ucwaningo lweHarvard oluveza izinzuzo zamantongomane luthi ukudla okuphezulu kokudla okunomsoco kwancipha ingozi yokufa okungazelelwe komzimba ngo-2002. Ngaphezu kwalokhu, ucwaningo oluningi luye lwaqonda izinzuzo zokudla ama-walnuts nezinye ukudla okune-omega-3 fatty-containing, okubalwe ukuthi ukudla okuningi kwemikhiqizo kwanciphisa ingozi yokushaywa isisu nokugubha imishanguzo.
Okubalulekile ukuthi ama-walnuts ayinhlaya enempilo egcwele izakhi ezibalulekile ezingasiza ukugcina amazinga e-cholesterol - nenhliziyo yakho - enempilo. Kuyamangalisa ukuthi izifundo eziningi zibonise ukuthi kuthatha usuku olulodwa oluthile oluthile ukuze luzuze le nzuzo ezuzisayo.
Imithombo:
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Simon JA, Fong J, Bernert JT, et al. I-serum fatty acids kanye nobungozi bokushaya isifo. Stroke 1995; 26: 778-82.
de Lorgeril M, Renaud S, Mamelle N, et al. I-Mediterranean alpha-linolenic acid-rich rich diet in secondary prevention of coronary heart disease. Lancet 1994; 11: 1454-9.
ULavedrine F, uZmirou D, uRavel A, et al. I-blood cholesterol ne-walnut ukusetshenziswa: inhlolovo ehlukanisa izigaba eFrance. Ngaphambi kukaMedi 1999; 28: 333-9.
Almario RU, Vonghavaravat V, Wong R, et al. Imiphumela ye-walnut ukusetshenziswa kuma-acids e-plasma acids nama-lipoprotein ku-hyperlipidemia ehlangene. Am J Clin Nutr 2001; 74: 72-9.
U-Zambon D, uSabaté J, uMuñoz S, et al. Ukususa ama-Walnuts we-Fat Monatsaturated Kuthuthukisa I-Serum Lipid I-Profile ye-Hypercholesterolemic Amadoda Nabafazi: Isivivinyo Esingahleliwe Crossover. Ann Intern Med 2000; 132: 538-546.