Ma Pecans si a pie okha. Ndipotu, kafukufuku akuwonetsa kuti pali mtedza wambiri kuposa kukoma kwake kokoma.
MaPecan ndi mtedza wathanzi womwe umachokera ku mtengo wa pecan ( Carya illinoinensis) , womwe ndi mtengo waukulu ku North America. Ndipotu, dzina lakuti "pecan" linaperekedwa pa mtedzawu ndi Amwenye a kumpoto kwa America kuti afotokoze kufunikira kokhala mwala kuti asokoneze chipolopolo chake.
Ngakhale kuti amagwiritsidwa ntchito kwambiri m'maphikidwe ambiri, pecans akhala akugwiritsanso ntchito ngati chakudya chomwe chingakuthandizeni kuti muzisunga makilogalamu komanso mtima wanu.
Kodi Apecans Alidi Cholesterol Chochepa?
Kafukufuku akuyang'ana pa pecans akuti iwo amatha kuchepetsa mafuta a kolesteroloni , ofanana ndi mtedza wina monga walnuts ndi pistachios . Maphunzirowa anaphatikizapo anthu omwe ali ndi zakudya zamtundu wa cholesterol wamba kapena wamtundu wa chakudya chodziwika bwino.
Ngakhale kuti maphunziro okhudza apecans ndi ochepa, adanena kuti apecans amatha kuchepetsa kuchuluka kwa mafuta m'thupi ndi 5% komanso cholesterol cha LDL mpaka 10%.
Zotsatira zokhudzana ndi cholesterolol ya HDL zimatsutsana. Kafukufuku wina wasonyeza kuti ma pecans angayambitse cholera cha HDL mpaka 5% pamene kafukufuku wina adaonetsa kuti pecans ingachepetse HDL, komabe izi sizinali zofunikira.
Kufufuza kwina, magulu a triglyceride samaoneka kuti akukhudzidwa kwambiri, pomwe kafukufuku wina anasonyeza kuti kuphatikizapo pecans kunachepetsa triglycerides ndi 11%.
Mu maphunziro angapo okhudzana ndi kugwiritsidwa ntchito kwa pecans, phindu lalikulu lidawoneka mkati mwa mwezi umodzi. Komabe, patadutsa miyezi iŵiri, LDL ndi makina onse a kolesteroloni anawoneka kuti akukwera pang'ono.
Mfundo yakuti kuchepetsa vutoli kumakhala ngati njira zochepa zomwe zimafunikanso kufufuza.
Kodi Apecans Amakhudza Bwanji Mitundu Yanu?
Izi zimapangitsa kuti thupi likhale lopweteka kwambiri chifukwa cha mafuta ochulukirapo omwe alibe mafuta . Mafuta osasinthika amapezeka m'mitengo yambiri ndipo amawonedwa kuti ali ndi thanzi labwino popeza angathe kuthandiza kuti ma chelesterol ndi triglyceride aziwoneka. Ndipotu, Food and Drug Administration (FDA) yazindikira kuti mtedza wina , kuphatikizapo pecans, ukhoza kuthetsa chiopsezo cha matenda a mtima. Chifukwa cha ichi, a FDA apatsa chivomerezo kuti apecans azidziwika ngati chakudya chopatsa thanzi. Ma Pecans amakhalanso ndi tizilombo toyambitsa matenda komanso tizilombo toyambitsa matenda - awiri, owonjezera zakudya zam'thupi za kolesteroloni zomwe zawonetsedwanso kuti zimakhala zochepa kwambiri m'magazi ena a m'thupi.
Mfundo Yofunika Kwambiri
Kotero, kodi apecans alidi ndi thanzi labwino? Kafukufuku wochepa amasonyeza kuti ndi abwino kwa mtima chifukwa amatha kuchepetsa cholesterol. Ambiri mwa maphunzirowa adafuna kudya ma ola 1.5 mpaka 2 tsiku lililonse, omwe ali ochepa. Mukalowetsamo zakudya zina monga zopukuta kapena zips - pecans, kapena ngakhale mtedza wina, zingathandize kuchepetsa cholesterol.
Ngakhale kuti ali ndi mafuta ambiri, kafukufuku ambiri adapeza kuti ophunzira awo sanalemeke poyerekeza ndi mapepala.
Kuphatikiza Pecans mu Mtima Wanu-Chakudya Chopatsa Thanzi
Pecans ali ndi zakudya zambirimbiri, kuphatikizapo magnesiamu, zinki, vitamini A, fiber, phytosterols, mapuloteni ndi mafuta osatulutsidwa - kuwatenga ngati chakudya chabwino chophatikizapo zakudya zamakono. Pali njira zambiri zowonjezeramo ma pecans mu zakudya zanu zathanzi ngati mukuyang'ana makilogalamu anu a cholesterol - kaya mumakhala nawo kakang'ono kapena zakudya zomwe mumakonda. Onetsetsani kuti mukugwiritsa ntchito zopangira mafuta ochepa ndi shuga kuti musakhudze kwambiri moyo wanu:
- Mmalo mowombera makina otukumula, idyani nyama zamapake monga chotupitsa kuti muchotse munchies. Mankhwala abwino ayenera kukhala otsika mchere popanda zakudya zina zowonjezera, monga batala, fudge, kapena shuga.
- Pewani ena a pecans mu saladi yomwe mumaikonda kuti muwonjezerepo pang'ono. Chitsanzo: Saladi ya Quinoa ndi Pecans ndi Fresh Herbs
- Sakanizani ma pecans ochepa omwe mumawakonda, zakudya zathanzi - makamaka masamba, kuyika, kapena mpunga. Chitsanzo: Chakudya Chambiri Chokwanira Chokwanira ndi Pecans
- Aphatikizeni mapepala mumasana omwe mumawakonda kapena chakudya chamadzulo. Mungathe kuwawaza mapepala ang'onoang'ono odulidwa pamwamba pa chakudya chanu, kapena kuphatikiza ma pecans mu msuzi kapena kulowa. Chitsanzo: Zakudya Zokoma za mbatata za Veggie Veggie
Zotsatira:
Del Gobbo LC, Falk MC, Feldman R et al. Zotsatira za mtedza wamtengo wapatali pa magazi lipids, apolipoproteins, ndi kuthamanga kwa magazi: ndondomeko yowonongeka, meta-analysis, ndi mayankho a mayeso a mayesero 61 oyendetsedwa bwino. Am J Clin Nutr 2015; 102: 1347-1356
Eastman WA, Clayschulte BJ. Zotsatira zapecan pa serum lipoproteins ndi zakudya zimakhala ndi matenda oopsa omwe amawononga zakudya zomwe amadzipangira okha. Fam Cons Res J 2005; 33: 197-207.
Hudthagosol C, Haddad EH, McCarthy K et al. Pecans amachulukitsa kwambiri plasma postprandial antioxidant mphamvu ndi makatekins ndi kuchepetsa LDL okosijeni mwa anthu. J Nutriti 2011; 141: 56-62.
Morgan WA, Clayshulte BJ. Pecans amachepetsanso vuto la cholesterol mu anthu omwe ali ndi zizindikiro zomveka bwino. J Am Diet Monga 2000; 100: 312-318.
Rajaram S, Burke K, Connell B et al. Zakudya zowonjezereka zowonjezera mafuta zamchere zowonongeka ndi mafuta omwe amatha kukhala ndi mafuta omwe amachititsa kuti thupi likhale labwino kwambiri limasintha maonekedwe a seramu a amuna ndi akazi abwino. J Nutriti 2001: 131: 2275-2279.