ʻO nā pono olakino kupaianaha o nā walnuts ʻeleʻele superfood

Ua ʻai paha ʻoe i nā walnuts, ʻeā? Akā, ua lohe anei ʻoe i ka 'Black Walnuts'? ​​​​He ʻano nati kūikawā kēia i ʻokoʻa iki mai nā walnuts maʻamau a mākou e kūʻai ai ma ka hale kūʻai, a ʻoi aku ka maikaʻi o kona ʻano. ʻOiaʻiʻo, ua like ia me kahi superfood. E kahaha ʻoe ke aʻo ʻoe e pili ana i ko lākou waiwai meaʻai a me nā pono olakino. E nānā kākou i ke ʻano o kēia mau walnuts ʻeleʻele a me ko lākou mau pono olakino kupaianaha.

He aha nā Walnuts ʻEleʻele?

I ka ʻōlelo maʻalahi, ʻaʻole kēia nā walnuts a mākou e ʻike pinepine ai. ʻO nā walnuts Pelekane a mākou e kūʻai ai ma ka hale kūʻai ua ulu ʻia ma nā māla nui. Akā, ʻo nā walnuts ʻeleʻele kahi ʻano nati i loaʻa mai nā lāʻau e ulu hihiu ana ma nā ululāʻau o ʻAmelika ʻĀkau. ʻO kēia ka ʻokoʻa nui ma waena o nā mea ʻelua.

He mea kūikawā nō hoʻi ka ʻono o kēia mau walnuts ʻeleʻele. He ʻono ikaika a ʻoi aku ka lepo o ko lākou ma mua o nā walnuts maʻamau. Loaʻa iā lākou ka nui o ka protein o nā nati āpau. Eia kekahi, ua piha lākou i ka huaora A, ka hao, ka fiber, a me nā minelala ʻē aʻe.

ʻO ka ʻepekema, loaʻa i nā walnuts ʻeleʻele nā ​​​​pae kiʻekiʻe o nā antioxidants a me nā polyunsaturated fatty acids ma mua o nā walnuts maʻamau, hiki ke kōkua i ka hōʻemi ʻana i ka pilikia o nā maʻi e like me ke kanesa, ka maʻi puʻuwai, a me ka maʻi diabetes.

Nā pono olakino kupaianaha o nā walnuts ʻeleʻele

He meaʻai maikaʻi loa nā walnuts ʻeleʻele i hiki ke loaʻa ka hopena maikaʻi ma aneane kēlā me kēia ʻōnaehana i loko o ko mākou kino. E nānā kākou i kēlā mau pono pākahi.

Maikaʻi no ke olakino o ka puʻuwai!

He kōkua nui nā walnuts ʻeleʻele i ka mālama ʻana i ko mākou puʻuwai olakino. Ua ʻike ʻia e ka noiʻi ʻana e hoʻomaikaʻi nā walnuts i ka maʻalahi a me ka hana olakino o ko mākou mau kīʻaha koko (vascular reactivity). I ka ʻōlelo maʻalahi, kōkua lākou i nā kīʻaha koko e pane olakino i nā loli i ke kino.

A pēlā nō hoʻi,

• Hoʻemi i ke kiʻekiʻe o ka cholesterol maikaʻi ʻole (LDL cholesterol) i loko o ke koko.
• Hoʻemi i ka pilikia o nā ʻōpū koko pono ʻole .
• Hoʻomalu i ka mumū i loko o ke kino.

Kōkua i ka pale ʻana i nā maʻi he nui

Ua hōʻike ʻia nā haʻawina e hiki i ka ʻai mau ʻana i nā nati e like me nā walnuts ʻeleʻele ke hōʻemi i ka pilikia o ka maʻi puʻuwai a me nā pōhaku gall. ʻOi aku hoʻi, ua ʻike ʻia nā wahine e ʻai mau ana i nā nati he haʻahaʻa ko lākou pilikia o ka loaʻa ʻana o ka maʻi diabetes. Hiki iā lākou ke kōkua i ka kaohi ʻana i ke koko, hoʻemi i ka pilikia o ka maʻi kanesa, a pale i ka mumū i loko o ke kino.

Kōkua i ka kaohi ʻana i ka momona

"ʻO ka ʻai ʻana i nā nati e hoʻomomona iā ʻoe, ʻeā?" e noʻonoʻo paha ʻoe. ʻOiaʻiʻo, he kiʻekiʻe nā calorie i nā nati. Akā ua hōʻike ʻia nā noiʻi lōʻihi e emi ana ka nui o ke kaumaha o ka poʻe e ʻai ana i nā nati me ke kaulike a lilo i poʻe momona. ʻO ke kumu o kēia, ua waiwai lākou i ka fiber . ʻOiai he waiwai lākou i ka fiber, kōkua lākou iā ʻoe e māʻona ma hope o ka ʻai ʻana i kahi liʻiliʻi. Kōkua kēia iā ʻoe e kāohi i kāu ʻai nui ʻana.

Hoʻoulu ia i ka ulu ʻana o nā bacteria maikaʻi i loko o ko kākou ʻōpū.

ʻO ko kākou ʻōpū ka home o nā miliona o nā bacteria maikaʻi e kōkua i ka mālama ʻana iā kākou i ke olakino. He mea nui ka mālama ʻana i kēia bacteria maikaʻi i ke kaulike no ke olakino noʻonoʻo a me ka pale ʻana i nā maʻi e like me ke kanesa colon. Ma kekahi noiʻi, ʻo ka poʻe i ʻai i 43 grams o nā walnuts i kēlā me kēia lā no ʻewalu pule ua loaʻa ka piʻi nui ʻana o nā bacteria maikaʻi, e like me nā probiotics, i loko o ko lākou ʻōpū.

Hoʻomalu i nā pae kō koko

Waiwai nā walnuts ʻeleʻele i nā polyphenols, kahi ʻano antioxidant mea kanu e kōkua ai i ka hoʻohaʻahaʻa ʻana i nā pae kō koko. Loaʻa pū kēia waiwai i loko o ke kokoleka ʻeleʻele, ke kī ʻōmaʻomaʻo, a me ke kofe i kekahi ʻano. He nūhou maikaʻi kēia no ka poʻe i pilikia i ka maʻi diabetes a i ʻole ka poʻe e hoʻāʻo nei e kaohi i kā lākou maʻi diabetes.

Pehea nā waiwai meaʻai o nā walnuts ʻeleʻele?

He meaʻai momona nā walnuts ʻeleʻele. E nānā kākou i ka nui o nā meaʻai i loko o ʻehā punetēpē (1/4 kīʻaha).

Nā mea e pono ai ke noʻonoʻo ʻia i ka wā e hoʻohana ai i nā walnuts ʻeleʻele

ʻOiai he mau mea pono kēia, aia kekahi mau mea e pono ai ke hoʻomaopopo.

• Nā maʻi ʻaleka: Inā he maʻi ʻaleka kou i nā nati ʻē aʻe (e like me ka pīnati, nā cashews), he mea naʻauao ke pale aku i nā walnuts ʻeleʻele. Inā loaʻa iā ʻoe kahi hopena maʻi ʻaleka, hiki ke lilo i mea weliweli.
• Nā Pilina Lāʻau Lapaʻau: He mea nui loa kēia. Loaʻa i nā walnuts ʻeleʻele nā ​​​​hui i kapa ʻia ʻo tannins . Hiki i kēia ke launa pū me kekahi mau lāʻau lapaʻau. ʻOi aku ka kikoʻī,
• Inā ʻoe e lawe ana i nā lāʻau hoʻokahe koko (anticoagulants) ,
• A i ʻole inā ʻoe kekahi e lawe mau nei i ka lāʻau lapaʻau no ka ʻeha ʻōpū a i ʻole ka maʻi ʻōpū ,

Pehea e hoʻohui ai i nā walnuts ʻeleʻele i ka meaʻai?

ʻOi aku ka ikaika o ka ʻono o nā walnuts ʻeleʻele ma mua o nā walnuts maʻamau. No laila hiki iā ʻoe ke hoʻohana iā lākou i loko o kekahi kīʻaha āu e hana ai me nā walnuts. Akā e ʻoi aku ka ikaika o ka ʻono. Eia kekahi mau manaʻo:

• E ʻai i ka yogurt me kahi meli liʻiliʻi a me kekahi mau ʻāpana walnuts ʻeleʻele.
• E hoʻohui i ka wā e hana ai i ka berena maiʻa.
• I ka hana ʻana i ka pasta, e kāwili i nā lau basil me ke kālika e hana i kahi mea ʻono pesto.
• E kāpīpī ma luna o kāu salakeke. Hoʻohui ia i kahi ʻono maikaʻi a me ka ʻōniʻoniʻo i ka salakeke.
• E kau ma luna i ka wā e hana ai i ka keke kāloti.
• E hoʻohui iā ia i kāu oats kakahiaka.
• E hana i ka granola home ma ka hoʻomoʻa ʻana i ka oats me ka meli.