Walnuts Inogona Kubatsira Mwoyo Wako
Kana uine chirwere cheshuga , unoda kufunga nezvekudya kuti utarisire mazinga ehuga eropa. Asi iwe unofanirwa kufunga nezvekudya kuti udzivise zvinetso zvinowanzoonekwa nechirwere cheshuga 2, kusanganisira chirwere chemwoyo. Walnuts ndezvokudya zvaunofunga kuwedzera kuwedzera kudya kwako kwechirwere cheshuga sezvo vachigona kubatsira moyo wako. Heino chikonzero.
Maitiro aWalnuts Akanaka Sei Mwoyo Wako
Walnuts inonyanya kukosha ye omega-3 fatty acids.
Kuongorora kwakasiyana-siyana kwakaratidza kuti zvakakosha zve omega-3 fatty acids zvinosanganisira kuderedza kuputika uye kupa hutachidziro kubva kune zvirwere zvisingaperi sekushaya chirwere chemwoyo, kenza, uye arthritis.
Vanhu vane chirwere cheshuga vanowanzova nepamusoro-soro triglycerides uye pasi peHCDL. Omega-3 fatty acids inogona kubatsira kuderedza triglycerides uye kukwidza HDL, saka kudya mabiki kana zvokudya zvakanyanya mu omega-3s zvinogona kubatsira vanhu vane chirwere cheshuga. Zvechokwadi, kunyange kunyange zvishoma zviduku zvehunuts zuva rega rega (anenge anenge 1-2 ounces) zvakaratidzwa kuvandudza mamwe mapepa emwoyo muvanhu vane chirwere cheshuga-kunyanya, yakagadziridzwa nehushutoriki .
Zvinotsvakurudzwa neUtsvakurudzo
Pakave nedzidzo dzakawanda dzakanyatsotaura nezvemigumisiro yekuwedzera masunniti kune kudya kwevanhu vane chirwere cheshuga kana pangozi yehuga.
Mukuongorora kwezvirwere, vatsvakurudzi vakaona kuti kudya mutsara kunobatanidzwa nehutachiona hwechirwere chepfungwa muvarume nevakadzi uye nehuwandu hwechirwere cheshuga muvakadzi.
Kudya nutswa kunoderedza kusangana kwechiitiko cheshuga (chirwere cheshuga cheshuga) nema50% uye chirwere chemwoyo chinokonzerwa ne 30% mune imwe nguva kwenguva refu chirongwa chinoparadzirwa mubhuku raApril 2015 reBritain Journal of Nutrition .
Hausi Walnuts Really High muCalories?
Walnuts ndeye-calorie-uye zvokudya zvine uturu.
A quarter quarter cup of walnuts inopa anenge makirori 165, asiwo 3,8 magamu emapuroteni, 3.4 gm carbohydrate, 16 gramu yemafuta, uye 1,7 gm fiber. Walnutswo akanaka kune mhangura, manganese, vitamini B1, uye vitamini B6.
Pasinei nehuwandu hwemakorori, zvisinei, kuwedzera kune zvekudya kwako hakugone kuchinja yako yakawanda calorie inowanikwa. Chidzidzo che 2015 muna BMJ Open Diabetes Research & Care yakagamuchira kuti vanhu vari pangozi yehuga yehuga, avo vakaudzwa kuti vadye majeri maviri pazuva remadnuts (366 makirire anokosha) kwemwedzi 6 vakapedzisira vava nehuwandu hwekudya zvakakwana, huwandu uye LDL cholesterol uye endothelial basa (iyo iri chikamu chekuva nehutano hwehutano hwehutano) uye hauna maturo paBMI kana mumuviri mafuta (zvinoreva kuti pakanga pasina kuyerwa kwekureruka kana kuwanikwa). Izvozvo zvaiva chokwadi kana avo vakanga vasingatendi vakagamuchira mazano pamusoro pekuti vangashandura sei koriori yavo yekuita kuti vawane mamwe makoriki emadnuts.
Izvi zvakatsigirwa nedzimwe tsvakurudzo pamakungu, izvo zvakaratidza kuti kudya mutsva hazviiti sekuti kune zvakawanda zvinokonzera kuyerwa.
Nzira Yokudya Nayo More Walnuts
Pane nzira dzakawanda iwe unogona kuwedzera walnuts kune kudya kwako kwezuva nezuva. Uzviise pasi pa saladi, uzvidzike uye uzvikanda mupilaf, kana zvikuye uye uzvivhenganidze nemafuta ezvokudya iwe waunoshandisa kudya chingwa chako kana hove.
Walnuts inopa chikamu chinofadza, inoteverwa nehupenyu-hutano hunoga-3 punch!
Sources:
American Diabetes Association: www.diabetes.org
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Balk EM, Lichtenstein AH, Chung M et al. Migumisiro ye omega-3 fatty acids pane serum markers yemwoyo yezvirwere zvirwere: Kuongorora kwakarongeka. Atherosclerosis . 2006; 189 (1): 19-30.
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Riediger ND, Othman RA, Suh M, Moghadasian MH. Kugadziriswa kwebasa re n-3 fatty acids muhutano uye zvirwere. J Ndokudya Assoc . 2009 Apr; 109 (4): 668-79. Kudzokorora.
Ros, E. Nuts and CVD. British Journal of Nutrition , April 2015.