MaPecans haasi kungova pie chete. Muzvokwadi, zvidzidzo zviri kuratidza kuti kune zvakawanda kune iyi nut kupfuura inonaka inonaka.
Pecans mapuroti ane hutano anobva pecan ( Carya illinoinensis) , iyo muti unowanikwa zvikuru kuNorth America. Mukati, zita rokuti "pecan" rakapiwa pamuti uyu neNorth American Indians kurondedzera kukosha kwekushandisa ibwe kuti riparadze ganda rayo.
Kunyange zvazvo inoshandiswa zvakanyanya muzvikorekedzo zvakawanda, pecans zvakare iri kugadzira chikumbiro chitsva sezvokudya zvingabatsira kuchengetedza cholesterol yako-uye moyo-utano.
Iko Pecans Chaizvoizvo Cholesterol Yakadzika Here?
Dzidzo dziri kutarisa pecans dzakaratidza kuti dzinokwanisa kuderedza cholesterol , dzakafanana nedzimwe nutswa zvakadai sawawuts uye pistachios . Zvidzidzo izvi zvakabatanidza vanhu vane hutano kana hwepamusoro yehutachiloriki zvichienderana nekudya kwakarongeka kana kusadya zvakakwana zvachose.
Kunyange zvazvo zvidzidzo zvinosanganisira mapecan zvisingakwanisi, dzakaratidza kuti pecans ine kukwanisa kuderedza cholesterol yega yega nekusvika 5% uye LDL cholesterol kusvika kusvika 10%.
Migumisiro ine chokuita neHDL cholesterol inopesana. Imwe yedzidzo yakaratidza kuti pecans inogona kukonzera HDL cholesterol kusvika ku5% asi imwe ongororo yakaratidza kuti pecans inogona kuderedza HDL, zvisinei, izvi zvabuda hazvina kukosha.
Mune zvimwe zvidzidzo, triglyceride mazinga haaiti seakakanganiswa zvikuru, asi imwe sarudzo yakaratidza kuti kusanganisira pecans yakaderedza triglycerides ne11%.
Mune zvimwe zvidzidzo zvinoshandiswa kushandiswa kwepecans, kubatsirwa kukuru kwakaratidzwa mukati memwedzi umwe. Zvisinei, mushure memwedzi miviri, LDL nehotera yega yega yakasimuka kuwedzera zvishoma.
Icho chikonzero chokuti ichi chinononoka-kuchenesa chinoratidzika sechiitiko chenguva pfupi kuongorora kunodiwa.
Pecans Inobatsira Sei Mishonga Yako?
Izvi zvinokonzerwa nekudzivirira-chinokonzerwa kunogona kuve kunokonzerwa nemafuta akawanda easaturated ane ma pecans. Mafuta asina unaturiswa anowanikwa munyeve dzakawanda uye anoonekwa seine moyo-hutano sezvo achigona kubatsira kuchengetedza cholesterol yako uye triglyceride mazinga pakuongorora. Muzvokwadi, Chakudya uye Drug Administration (FDA) yakacherechedza kuti dzimwe nuts , kusanganisira pecans, inogona kuva nekwanise kuderedza dambudziko repfungwa yemwoyo. Nemhaka yeizvi, FDA yakapa mvumo yekuti pecans izonyore sezvokudya zvine utano hwemwoyo. MaPecans anowedzerawo mu phytosterols uye fiber - maviri, zvimwe zvinokonzera cholesterol zvine ushamwari zvakaratidzwawo zvishoma pasi peLDL cholesterol maitiro mune zvimwe zvidzidzo.
The Bottom Line
Saka, vane mapecans chaizvo-vane utano hwakanaka here? Zvidzidzo zvishomanana zvinoratidza kuti dzakanaka pamwoyo nekuda kwekugona kwavo kubatsira kuderedza cholesterol yako. Zvizhinji zvekudzidza izvi zvinosanganisira kudya 1.5 kusvika ku2 ounces yepecans zuva, iro rinenge riri zvishoma. Kana kushandiswa kune zvimwe zvidya - zvakadai sevaputi kana chips - pecans, kana kunyange mamwe marimu, anogona kukwanisa kuderedza cholesterol.
Pasinei nehuwandu hwavo hwemafuta, zvidzidzo zvakawanda zvakawana kuti avo vatori vechikamu havana kuwedzera uremu kuburikidza nekudya pecans.
Kusanganisira Pecans Mumoyo Mako-Utano Hwakanaka
MaPecan akazara nemiti, zvinosanganisira magnesium, zinc, vitamini A, fiber, phytosterols, mapuroteni uye mafuta asina kuiswa - achizvifananidza sezvokudya zvakanaka zvinowedzera mukudya kwako kwekutsvaira. Pane nzira dzakawanda dzokubatanidza pecans muzvokudya zvako zvine hutano kana uri kutarisa cholesterol yako - kana iwe uri kuisanganisira mune chidyo chiduku kana iwe unofarira kupinda. Iva nechokwadi chekuti uri kushandisa zvishandiso zvakaderera mumafuta ane mafuta uye shuga kuitira kuti usanyanya kuchinja moyo wako utano:
- Panzvimbo pokutsvaira mhepo, zvinodya zvishoma zvepecans sechingwa kuti uchengetedze munchies. Utano hwakanaka hunofanira kunge huri pasi munyu husina humwe huwandu hwe-calorie zvigadziriswa kwavari, zvakadai searoro, fudge, kana shuga.
- Tora vamwe pecans mudivi rako raunoda kuti uwedzere zvishoma zvishoma. Muenzaniso: Quinoa Salad nePecans uye Fresh Herbs
- Sungai ma pecans mashomanana akachekwa mukati mako munofarira, mararamiro emakwenzi akaisvonaka-kunyanya yemiriwo, kuisa, kana kuti mucheka. Muenzaniso: Yese Gorosi Chikafu Chichiendesa nePecans
- Itai kuti pecans ive muchidya chamunofarira kana kudya kwemanheru. Iwe unogona kusasa ma pecans mashomanana akachekwa pamusoro pekudya kwako, kana kuisa pecans mujisi kana kupinda. Muenzaniso: Sweet Potato Veggie Burgers
Sources:
Del Gobbo LC, Falk MC, Feldman R et al. Migumisiro yemiti yomuti pamaropa eropa, apolipoproteins, uye kuwedzera kweropa: kurongedza kuongorora, meta-analysis, uye kupindura kwechirwere chemaseri ekupindira anokwana 61. Am J Clin Nutritio 2015; 102: 1347-1356
Eastman WA, Clayschulte BJ. Migumisiro yepecan pane serum lipoproteins uye kudya kunobatwa ne hyperlipidemic vanhu vanodya zvokudya zvakasarudzwa. Fam Cons Res J 2005; 33: 197-207.
Hudthagosol C, Haddad EH, McCarthy K et al. Pecans inowedzera plasma postprandial antioxidant simba uye makatekine uye kuderedza LDL kushivirira kuvanhu. J Nutriti 2011; 141: 56-62.
Morgan WA, Clayshulte BJ. Pecans inoderedza pasi-density lipoprotein cholesterol kune vanhu vane maitiro akawandisa. J Am Diet Asso 2000; 100: 312-318.
Rajaram S, Burke K, Connell B et al. A monosaturated fatty acid-rich pecan-inogadziridzwa kudya inogadzirisa zvakanaka inoshandura serum lipid profile yevarume nevakadzi vane hutano. J Nzira 2001: 131: 2275-2279.