Iwe Unongoda Nekunyora Walnuts Zuva Nega
Walnuts haisi yakanaka chete yekubika - iwo maruva ane utano anogonawo kubatsira mwoyo wako.
The Food and Drug Administration (FDA), vachiona cholesterol-kuderedza nzvimbo dzevnuts, vakagamuchira chikumbiro chakapiwa neCalifornia Walnut Commission munaMarch 2004 kuti rongorore ruzivo rwehutano hwokuti walnuts inogona kubatsira mukuderedza cholesterol pamaitiro emiti.
Kuwanikwa kwezvibatsiro zvehunuts zvinobva kune dzakawanda zvidzidzo zvechiremba zvakaitwa nedzidzo dzakasiyana-siyana munyika yose. Migumisiro inoratidza kudya walnuts inobatsira mukuderedza cholesterol mazinga.
Walnuts anozivikanwawo nekuderedza dambudziko rehutano hwemwoyo nekuputika.
Walnuts Mwoyo-Utano
Walnuts inoratidzira zvikomborero zvepfungwa zvichienderana nekuvapo kwehuwandu hwe omega-3 fatty acids uye phytosterols .
- Omega-3-fatty acids inoderedza triglycerides mazinga uye zvishoma kuderedza LDL mazinga (low-density lipoproteins, anozivawo secholesterol yakaipa). Izvozvi, marnutswa ane zvakakwirira zvakanyanya zve omega-3-fatty acids mu 1 ounce yemiti (kureva imwechete) kana achienzaniswa nemamwe marimu (2.5 g omega-3-fatty acids kusvika pasi pe 0.5 g yakawanikwa mune mamwe marimu) .
- Phytosterols inoratidzika sediki pasi peLDL cholesterol mazinga, zvisinei, iyo nzira iyo inoita izvi haisi kuzivikanwa zvachose.
Mukuwedzera kune zvigadzirwa zvemwoyo-zvine utano, marunutswo anewo hupfumi hwezvimwe zvinokonzera, kusanganisira vitamini E, mavhithamini B, fiber, uye maminiti akawanda.
Chengetedza Cholesterol Yako neWalnuts
Zvidzidzo zvakawanda zvepa walnuts zvinoratidza kuti iwe unongoda kudya zvishoma zvewarnuts zuva rimwe nerimwe kuti uwane cholesterol-kuderedza zvikomborero zvemiti yemiti iyi.
Dhiyabhorosi inobvumirana nemutsara uyu wehutano, uchange uine pahomwe yehunutsu yaunotenga uye uchataura zvinotevera: "kutsigira asi kwete kuongorora kwakaratidza kuti kudya 1.5 oz yemadnuts pazuva, sechikamu chemafuta ane mafuta uye echepasi kudya , uye kwete kuwedzera kuwedzera kwekudya kwekodori kunogona kuderedza dambudziko rehutachiona hwemwoyo . Ona nzwisiso yehuwandu hwemafuta [uye koriori] zvakagadzirwa. "
Huchapupu hweWalnuts Lower Cholesterol
Tsvakurudzo dzakawanda dzinoratidza kubatsira kwehunuts mukuderedza cholesterol. Zvimwe zvezvinonyanya kukosha zvinosanganisira:
- Chidzidzo chekutanga chakabatanidza kubatsirwa kweWalnuts kwaibva kuLoma Linda University muna 1993. Ichi chidzidzo chakajekesa kudya kwakarongeka kunosanganisira walnuts kwakaderedza LDL cholesterol zvikuru pakuenzanisa neChitatu Chimwe chekudya chakabudiswa neAmerican Heart Association. Zvokudya zvinodzora zvakashandurwa shanduro yeChitatu Chekudya, kunze kwekuti walnuts yakatsiva mafuta mafuta asiri muzvokudya.
- IHarvard kuongorora kutsvaga kwemakungu kwakagumisa kuti kudya kwekudya yakasvibirira kwakaderedza ngozi yekufa kamwe kamwe kwemwoyo mukati mekufa. Kuwedzera pane izvi, zvidzidzo zvakawanda zvakajekesa kubatsirwa kwekudya miti yakagadzirwa nemadnuts uye mamwe omega-3 fatty acid-containing foods, inotsanangura kuti kupedza zviyero zvakakura zvezvigadzirwa izvi zvakaderedza dambudziko rekurohwa uye kuputika kwemariti.
Chinokosha ndechekuti walnuts ndezvokudya zvine utano zvine utano hwakakosha hunogona kubatsira kuchengetedza cholesterol mazinga - uye mwoyo wako-utano. Zvinoshamisa kuti zvidzidzo zvakawanda zvakaratidza kuti zvinotora kamwe chete zvishoma zuva nezuva kuti zvibudirire.
Sources:
Sabate J, Fraser GE, Burke K, et al. Migumisiro yemarnuts pazvikamu zve serum lipid uye kuwedzerwa kweropa mumurume chaiwo. New Eng J Med 1993; 328: 603-607.
Simon JA, Fong J, Bernert JT, et al. Serum fatty acids uye njodzi yekurohwa. Stroke 1995; 26: 778-82.
de Lorgeril M, Renaud S, Mamelle N, et al. Mediterranean alpha-linolenic acid-rich diet in secondary secretion of coronary heart disease. Lancet 1994; 11: 1454-9.
Lavedrine F, Zmirou D, Ravel A, et al. Ropa reku cholesterol nemaswidhi kushandiswa: kuongorora kwepakati-chikamu muFrance. Prev Med 1999; 28: 333-9.
Almario RU, Vonghavaravat V, Wong R, et al. Migumisiro yehuta inoshandiswa pa plasma mafuta acid uye lipoprotein mubatanidzwa hyperlipidemia. Am J Clin Nutritional 2001; 74: 72-9.
Zambon D, Sabaté J, Muñoz S, et al. Kushandisa Walnuts Kwemafuta Anogadziriswa Kunovandudza Serum Lipid Nhoroondo yeHypercholesterolemic Varume nevakadzi: A Randomized Crossover Trial. Ann Intern Med 2000; 132: 538-546.