Walnuts Angakuthandizeni Mtima Wanu
Mukadwala matenda a shuga , mukufuna kuganizira momwe mungadye kuti muzitha kusamalira shuga. Koma muyenera kuganiziranso kudya kuti muteteze mavuto omwe amapezeka kawirikawiri ndi matenda a shuga, kuphatikizapo matenda a mtima. Walnuts ndi chakudya chimodzi chimene muyenera kuganizira kuwonjezera chakudya chanu cha shuga chifukwa angathe kuthandiza mtima wanu. Ndicho chifukwa chake.
Momwe Walnuts Amapindulira Mtima Wanu
Walnuts ndi gwero la omega-3 fatty acids.
Kafukufuku wambiri wasonyeza kuti ubwino wa omega-3 fatty acids umaphatikizapo kuchepa kutentha komanso kupereka chitetezo ku matenda aakulu monga matenda a mtima, khansa, ndi nyamakazi.
Anthu omwe ali ndi matenda a shuga amakhala ndi triglycerides komanso otsika a HDL. Omega-3 fatty acids angathandize kuchepa kwa triglycerides ndi kukweza HDL, kotero kudya walnuts kapena zakudya zapamwamba mu omega-3s zingathandize anthu omwe ali ndi shuga. Ndipotu, ngakhale ma walnuts ang'onoang'ono tsiku lililonse (pafupifupi 1-2 ounces) amasonyezedwa kuti apangitse zizindikiro za mtima kwa anthu omwe ali ndi matenda a shuga, makamaka makamaka, omwe amawoneka bwino m'thupi .
Zimene Kafukufuku Amanena
Pakhala pali maphunziro angapo omwe adalongosola makamaka zotsatira za kuwonjezera ma walnut ku zakudya za anthu omwe ali ndi shuga kapena pangozi ya shuga.
Kufufuza kwa matenda a mliri, ofufuza apeza kuti kudya mtedza kumagwirizanitsa ndi matenda ochepa a mtima mwa amuna ndi akazi komanso chiwerengero cha matenda a shuga mwa amayi.
Kudya mtedza wothandizira kudwala matenda a shuga (matenda a shuga a shuga) ndi 50% komanso matenda a mtima ndi 30 peresenti panthawi ya zakudya zam'tsogolo zomwe zimafalitsidwa mu British Journal of Nutrition ya April 2015.
Kodi si Walnuts Wopamwamba Kwambiri mu Zamakono?
Walnuts ndi kalori wambiri - ndi zakudya zowonjezera zakudya.
Komiti ya kotala ya walnuts imapatsa pafupifupi makilogalamu 165, komanso ma galamugalamu 3.8 a mapuloteni, 3.4 magalamu a mafuta, ma gramu 16 a mafuta, ndi magalamu 1.7 a fiber. Walnuts amathandizanso mkuwa, manganese, vitamini B1, ndi vitamini B6.
Ngakhale kuti ali ndi zakudya zamtengo wapatali, komabe kuwonjezera pa zakudya zanu sikungasinthe kuti mukhale ndi kalori wambiri. Kuphunzira kwa 2015 ku BMJ Open Shuga Research & Care inapeza kuti anthu omwe ali pachiopsezo cha shuga amene anauzidwa kuti adye awiri servings tsiku la walnuts (366 calories ofunika) kwa miyezi isanu ndi umodzi adatha kukhala ndi khalidwe labwino la zakudya, zonse ndi LDL cholesterol ndi endothelial ntchito (yomwe ili gawo la kukhala ndi thanzi labwino la magazi) ndipo sinakhudze ku BMI kapena mafuta a thupi (kutanthauza kuti panalibenso kulemera kolemera kapena kupindula). Izi zinali zoona ngati ophunzirawo adalandira uphungu wokhudzana ndi momwe angasinthire kudya kwawo kwa kalori kuti athe kulipira mafuta owonjezera a walnuts.
Izi zathandizidwa ndi maphunziro ena pa mtedza, zomwe zasonyeza kuti kudya mtedza sikuwoneka kukhala ndi zotsatira zambiri pa kulemera.
Mmene Mungadye Walnuts Wambiri
Pali njira zambiri zomwe mungapangire walnuts ku chakudya chanu cha tsiku ndi tsiku. Aponyeni iwo pa saladi, kuwadula ndi kuwaponya pilaf, kapena kuwapera ndi kuwasakaniza nawo ndi mikate ya mkate yomwe mungagwiritse ntchito kuti mudye nkhuku kapena nsomba yanu.
Walnuts amachititsa kuti anthu azikhala osangalala kwambiri, kenako amatsatira nkhonya ya omega-3 yokhala ndi moyo.
Zotsatira:
Association of American Diabetes Association: www.diabetes.org
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