Akamaro gatangaje k'imbuto z'umukara ziryoshye cyane ku buzima

Birashoboka ko wigeze urya imbuto za walnuts, sibyo? Ariko se wigeze wumva 'Black Walnuts'? ​​Iyi ni ubwoko bwihariye bw'imbuto zitandukanye gato n'imbuto zisanzwe tugura mu iduka, kandi zifite ubuziranenge bwinshi cyane. Mu by'ukuri, ni nk'ibiryo biryoshye cyane. Uzatangazwa numenya akamaro kazo mu mirire n'akamaro kazo ku buzima. Reka turebe ibyo izi mbuto za walnuts z'umukara ari byo n'akamaro kazo gatangaje ku buzima.

Udukoko tw'umukara (Black Walnuts) ni iki?

Mu magambo make, izi si imbuto z'inkoko dusanzwe tubona. Imbuto z'inkoko zo mu Bwongereza tugura mu iduka zihingwa mu mirima minini. Ariko imbuto z'inkoko z'umukara ni ubwoko bw'imbuto zikomoka ku biti bikura mu gasozi mu mashyamba yo muri Amerika ya Ruguru. Iri ni ryo tandukaniro rikomeye hagati yazo.

Uburyohe bw'izi walnuts z'umukara nabwo ni umwihariko cyane. Zifite uburyohe bukomeye kandi bw'ubutaka kurusha walnuts zisanzwe. Zirimo kandi poroteyine nyinshi kurusha izindi walnuts. Byongeye kandi, zuzuyemo vitamine A, icyuma, fibre n'indi myunyungugu.

Mu rwego rwa siyansi, walnuts z'umukara zirimo urwego rwo hejuru rwa antioxydants na aside irike y'ibinure byinshi kurusha walnuts zisanzwe, ibi bikaba bishobora kugabanya ibyago byo kurwara indwara nka kanseri, indwara z'umutima na diyabete.

Akamaro gatangaje k'imbuto z'umukara ku buzima

Imbuto z'umukara ni ifunguro ryiza cyane rishobora kugira ingaruka nziza kuri buri mubiri wacu. Reka turebe inyungu imwe imwe.

Ni byiza ku buzima bw'umutima!

Imbuto z'umukara zifasha cyane mu gutuma umutima wacu uhora umeze neza. Ubushakashatsi bwagaragaje ko imbuto z'umukara zituma imiyoboro y'amaraso irushaho koroha no gukora neza (réactivity y'imitsi). Muri make, zifasha imiyoboro y'amaraso kwakira neza impinduka mu mubiri.

Kandi nanone,

• Bigabanya urugero rwa cholesterol mbi (LDL cholesterol) mu maraso.
• Bigabanya ibyago byo kubyimba kw'amaraso bitari ngombwa .
• Igenzura ububyimbirwe mu mubiri.

Bifasha mu kurinda indwara nyinshi

Ubushakashatsi bwagaragaje ko kurya imbuto nk'imbuto z'umukara buri gihe bishobora kugabanya ibyago byo kurwara indwara z'umutima n'utubuye tw'indurwe. By'umwihariko, abagore barya imbuto z'umukara buri gihe byagaragaye ko bafite ibyago bike byo kurwara diyabete. Zishobora kandi gufasha mu kugenzura umuvuduko w'amaraso, kugabanya ibyago byo kurwara kanseri, no gukumira ububyimbirwe mu mubiri.

Bifasha mu kugenzura umubyibuho ukabije

Ushobora gutekereza uti "Kurya imbuto z'ubunyobwa bigutera kubyibuha, si byo se?". Nibyo koko, imbuto z'ubunyobwa zifite karori nyinshi. Ariko ubushakashatsi bw'igihe kirekire bwagaragaje ko abantu barya imbuto z'ubunyobwa ku rugero badakunze kugira ibiro byinshi no kubyibuha cyane. Impamvu ni uko zikungahaye kuri fibre . Kubera ko zikungahaye kuri fibre, zigufasha kumva uhaze ndetse no nyuma yo kurya bike. Ibi bigufasha kugenzura kurya cyane.

Bituma habaho gukura kwa bagiteri nziza mu mara yacu.

Amara yacu niho hari bagiteri nziza za miliyoni zidufasha kugira ubuzima bwiza. Kubungabunga iyi bagiteri nziza ni ingenzi ku buzima bwo mu mutwe ndetse no kurinda indwara nka kanseri y'amara. Mu bushakashatsi bumwe, abantu baryaga garama 43 z'imbuto za walnuts buri munsi mu gihe cy'ibyumweru umunani, bagaragaje ko bagiteri nziza, nka probiotics, mu mara yabo, ziyongera cyane.

Igenzura urugero rw'isukari mu maraso

Imbuto z'umukara zikungahaye kuri polyphenols, ubwoko bwa antioxidant y'ibimera ifasha kugabanya urugero rw'isukari mu maraso. Iyi miterere iboneka kandi muri shokora yijimye, icyayi kibisi, na kawa ku rugero runaka. Iyi ni inkuru nziza ku bafite ibyago byo kurwara diyabete cyangwa abagerageza kugenzura diyabete yabo.

Ingano y'imirire y'imbuto z'umukara imeze ite?

Imbuto z'umukara ni ibiryo bifite intungamubiri. Reka turebe intungamubiri zikubiye mu biyiko bine (1/4 cy'igikombe).

Ibintu ugomba kuzirikana mugihe ukoresha walnuts z'umukara

Nubwo ibi ari ingirakamaro, hari ibintu bike ugomba kumenya.

• Allergie: Niba ufite allergie ku zindi mbuto (urugero: ubunyobwa, cashew), ni byiza kwirinda ubwoko bwa walnuts bw'umukara. Niba ufite allergie, bishobora guteza akaga.
• Imikoreshereze y'imiti: Ibi ni ingenzi cyane. Imbuto z'umukara zirimo ibintu byitwa tannins . Ibi bishobora kugira ingaruka ku miti imwe n'imwe. By'umwihariko,
• Niba ufata imiti igabanya amaraso (anticoagulants) ,
• Cyangwa niba uri umuntu uhora ufata imiti yo kubabara igifu cyangwa indwara yo mu gifu ,

Ni gute washyiramo walnuts z'umukara mu biribwa?

Urusenda rw'umukara rufite uburyohe bukomeye kandi bugoye kurusha urusenda rusanzwe. Bityo rero ushobora kurukoresha mu ifunguro iryo ari ryo ryose ukoresheje urusenda. Ariko uburyohe buzarushaho gukomera. Dore ibitekerezo bimwe na bimwe:

• Kurya yawurute irimo ubuki bucye n'uduce duke twa walnuts z'umukara.
• Shyiramo umugati w'ibitoki.
• Mu gihe uteka makaroni, vanga amababi ya basil n'itungurusumu kugira ngo ukore isosi iryoshye ya pesto.
• Shyira hejuru ya salade yawe. Yongera uburyohe bwiza n'umunyu muri salade.
• Shyira hejuru mugihe urimo guteka keke ya karoti.
• Shyiramo mu ifu yawe ya mu gitondo.
• Teka granola yo mu rugo uteka ingano ukoresheje ubuki.