Inu Mukusowa Zambiri Zambiri za Walnuts Tsiku Lililonse
Walnuts si abwino kuphika - ndiwo mtedza wathanzi womwe ungathandizenso mtima wanu.
Dongosolo la Chakudya ndi Mankhwala (FDA), pozindikira kuti mafuta a cholesterol akuchepetsa katundu wa walnuts, adalandira pempho lolembedwa ndi California Walnut Commission mu March 2004 kuti alembe zomwe apilo amanena kuti walnuts angathandize kuchepetsa mafuta m'thupi.
Kupezeka kwa ubwino wa walnuts kumabwera kuchokera ku maphunziro ambiri a chipatala omwe amapangidwa ndi mabungwe osiyanasiyana ofufuzira padziko lonse lapansi. Zotsatira zimasonyeza kuti kudyetsa walnuts ndikopindulitsa kuchepetsa makilogalamu.
Walnuts amadziwikanso pochepetsa chiopsezo cha matenda a mtima ndi kutupa.
Walnuts Ali ndi Moyo Wathanzi
Walnuts amasonyeza phindu la moyo chifukwa cha kukhalapo kwa omega-3 mafuta acids ndi phytosterols .
- Omega-3-mafuta acids amachepetsa miyendo ya triglycerides ndi kuchepetsa kuchepa kwa LDL (kuchepa kwa lipoproteins, kumadziwanso ngati cholesterol choipa). Ndipotu, walnuts ali ndi omega-3-fatty acids ochuluka kwambiri pamtunda umodzi (mtedza umodzi) poyerekeza ndi mtedza wina (2.5 g wa omega-3-mafuta acids ndi ochepera 0,5 g omwe amapezeka mu mtedza wina) .
- Ma phytosterols amawoneka ngati otsika pang'ono a LDL cholesterol, komabe, njira yomwe imachitira izi siidziwika kwathunthu.
Kuwonjezera pa zowonjezera zamoyo, walnuts amakhalanso ndi zakudya zambiri, kuphatikizapo vitamini E, vitamini B, mavitamini komanso minerals.
Lembani Cholesterol Yanu ndi Walnuts
Kafukufuku wambiri pa walnuts amasonyeza kuti mumangodya masamba amtundu uliwonse tsiku lililonse kuti mulandire madontho a mtedza wa mafutawa.
A FDA amavomerezana ndi chithandizochi, chomwe chidzakhala pa thumba lililonse la mtedza womwe mumagula ndikufotokoza zotsatirazi: "Kafukufuku wothandizira koma wosatsimikizika amasonyeza kuti kudya 1.5 oz wa walnuts patsiku, monga gawo la mafuta ochepa komanso otsika kwa mafuta m'thupi. zakudya , osati chifukwa cha kuchuluka kwa caloric kudya kungachepetse chiopsezo cha matenda a mtima . Onani zakudya zamtundu wa mafuta [ndi kalori]. "
Umboni wotsimikizira kuti Walnuts Lower Cholesterol
Kafukufuku wambiri amasonyeza kuti walnuts amathandiza kuchepetsa mpweya wa mafuta m'thupi. Zina mwa zofunika kwambiri ndizo:
- Phunziro loyamba lokhudzana ndi ubwino wa walnuts linachokera ku yunivesite ya Loma Linda mu 1993. Kafukufukuyu adawulula zakudya zogwiritsidwa ntchito ndi walnuts zowonjezera LDL cholesterol kwambiri poyerekezera ndi Njira Yoyamba Yodyera ya American Heart Association. Chakudya cholamulidwa chinali chosinthidwa cha Step One zakudya, kupatula kuti walnuts m'malo m'malo mafuta mafuta gawo mu zakudya.
- Kafukufuku wina wa Harvard wakufotokozera ubwino wa mtedzawu unatsimikizira kuti zakudya zamakono zowonongeka zinachepetsera chiopsezo chakufa mwadzidzidzi m'chaka cha 2002. Kuwonjezera pa izi, kafukufuku wambiri adawonetsa phindu la kudya walnuts ndi ma omega-3 fatty acid containing foods, kuti kudyetsa kwakukulu kwa mankhwalawa kunachepetsera chiopsezo cha kugwidwa ndi kupweteka kwa mitsempha.
Chofunika kwambiri ndi chakuti walnuts ndi zakudya zopatsa thanzi zodzaza ndi zakudya zofunikira zomwe zingathandize kusunga makilogalamu - komanso mtima wanu - wathanzi. Ndizodabwitsa kuti maphunziro ambiri asonyeza kuti pamafunika tsiku limodzi lokha tsiku lililonse kuti lipindule.
Zotsatira:
Sabate J, Fraser GE, Burke K, ndi al. Zotsatira za walnuts pa miyeso ya serum lipid ndi kuthamanga kwa magazi mwa amuna oyenera. New Eng J Med 1993; 328: 603-607.
Simon JA, Fong J, Bernert JT, et al. Seramu ya mafuta acids komanso chiopsezo chotenga sitiroko. Stroke 1995; 26: 778-82.
de Lorgeril M, Renaud S, Mamelle N, et al. Zakudya zapamwamba za alpha alpha-linolenic acid m'madera ochepetsetsa a mtima wodwalayo. Lancet 1994; 11: 1454-9.
Lavedrine F, Zmirou D, Ravel A, et al. Magazi a cholesterol ndi a mtedza: kufufuza m'magawo ku France. Pre Med Med 1999; 28: 333-9.
Almario RU, Vonghavaravat V, Wong R, et al. Zotsatira za mtedza pa mafuta a plasma zimakhala ndi lipoproteins kuphatikizapo hyperlipidemia. Am J Clin Nutr 2001; 74: 72-9.
Zambón D, Sabaté J, Muñoz S, et al. Kutumiza Ma Walnuts kwa Mafuta a Monounsaturated Kumapangitsa Sera ya Lipid Mbiri ya Hypercholesterolemic Amuna ndi Akazi: Mlandu Wosasinthika wa Crossover. Ann Intern Med 2000; 132: 538-546.