Mhlawumbi ukhe watya ii-walnuts, akunjalo? Kodwa ngaba wakha weva nge-'Black Walnuts'? Olu luhlobo olukhethekileyo lwe-nut olwahluke kancinci kwii-walnuts eziqhelekileyo esizithenga evenkileni, kwaye luphezulu kakhulu ngomgangatho. Enyanisweni, lufana nokutya okuphezulu. Uya kumangaliswa xa ufunda ngexabiso lazo lesondlo kunye neenzuzo zempilo. Makhe sibone ukuba zithini ezi walnuts zimnyama kwaye zithini izibonelelo zazo zempilo ezimangalisayo.
Zithini iiBlack Walnuts?
Ngamafutshane, la asingo ma-walnut esiwabona rhoqo. Ama-walnut aseNgilane esiwathengayo evenkileni akhuliswa kwiindawo ezinkulu zokulima. Kodwa ama-walnut amnyama luhlobo lwee-nut ezifumaneka kwimithi ekhula emahlathini aseMntla Melika. Lo ngumahluko omkhulu phakathi kwezi zimbini.
Incasa yezi walnuts zimnyama nayo ikhethekile kakhulu. Zinencasa enamandla neyomileyo kunee walnuts eziqhelekileyo. Zikwanayo neproteni ephezulu kunayo nayiphi na i-nut. Ukongeza, zigcwele i-vitamin A, i-iron, i-fiber, kunye nezinye iiminerali.
Ngokwesayensi, ii-walnuts ezimnyama ziqulathe amanqanaba aphezulu e-antioxidants kunye ne-polyunsaturated fatty acids kunee-walnuts eziqhelekileyo, nto leyo enokunceda ukunciphisa umngcipheko wezifo ezifana nomhlaza, isifo sentliziyo kunye nesifo seswekile.
Iingenelo ezimangalisayo zempilo ze-black walnuts
Iiwalnuts ezimnyama ziyindlela yokutya ephezulu enokuba nefuthe elihle phantse kuzo zonke iinkqubo zomzimba wethu. Makhe sijonge ezo zibonelelo nganye nganye.
Ilungele impilo yentliziyo!
Ii-walnuts ezimnyama ziluncedo kakhulu ekugcineni intliziyo yethu isempilweni. Uphando lufumanise ukuba ii-walnuts ziphucula ukuguquguquka nokusebenza kakuhle kwemithambo yegazi yethu (i-vascular reactivity). Ngamafutshane, zinceda imithambo yegazi ukuba isabele ngendlela enempilo kutshintsho emzimbeni.
Kwaye kwakhona,
- Inciphisa izinga le-cholesterol embi (i-LDL cholesterol) egazini.
- Inciphisa umngcipheko wokuqhekeka kwegazi okungeyomfuneko .
- Ilawula ukudumba emzimbeni.
Inceda ekukhuseleni kwizifo ezininzi
Izifundo zibonise ukuba ukutya amandongomane afana nama-walnuts amnyama rhoqo kunokunciphisa umngcipheko wesifo sentliziyo kunye namatye enyongo. Ngokukodwa, abafazi abatya amandongomane rhoqo bafunyenwe benomngcipheko omncinci wokuba nesifo seswekile. Anokunceda nokulawula uxinzelelo lwegazi, ukunciphisa umngcipheko womhlaza, kunye nokuthintela ukudumba emzimbeni.
Inceda ekulawuleni ukutyeba kakhulu
"Ukutya amandongomane kukwenza utyebe, akunjalo?" unokucinga. Yinyani leyo, amandongomane akwiikhalori ezininzi. Kodwa uphando olude lubonise ukuba abantu abatya amandongomane ngokulinganisela abanakukwazi ukutyeba baze batyebe kakhulu. Isizathu soku kukuba atyebile kwifayibha . Ekubeni etyebile kwifayibha, akunceda uzive ugcwele nasemva kokutya kancinci. Oku kukunceda ulawule ukutya kwakho ngokugqithisileyo.
Ikhuthaza ukukhula kweebhaktheriya ezilungileyo emathunjini ethu.
Amathumbu ethu ahlala izigidi zeebhaktheriya ezilungileyo ezisinceda sihlale siphilile. Ukugcina le bhaktheriya ilungileyo ilungelelene kubalulekile kwimpilo yengqondo kunye nokukhusela kwizifo ezifana nomhlaza wamathumbu amakhulu. Kolunye uphando, abantu ababesitya iigram ezingama-43 zeewalnuts imihla ngemihla kangangeeveki ezisibhozo babe nokwanda okukhulu kweebhaktheriya ezilungileyo, njengeeprobiotics, emathunjini abo.
Khumbula, amathumbu aphilileyo sisiseko esihle sengqondo nomzimba ophilileyo.
Ilawula amanqanaba eswekile egazini
Iiwalnuts ezimnyama zityebile kwi-polyphenols, uhlobo lwe-antioxidant yezityalo enceda ekunciphiseni amanqanaba eswekile egazini. Le propati ikwafumaneka kwitshokholethi emnyama, iti eluhlaza, kunye nekofu ukuya kuthi ga kwinqanaba elithile. Ezi ziindaba ezimnandi kwabo basengozini yeswekile okanye abo bazama ukulawula isifo sabo seswekile.
Ixabiso lesondlo lee-walnuts ezimnyama linjani?
Iiwalnuts ezimnyama zikutya okunesondlo. Makhe sijonge isondlo esikwiipuni ezine (1/4 yekomityi).
| Icandelo lesondlo | Ubungakanani (1/4 yekomityi) |
|---|---|
| Iikhalori | 193 |
| Iiproteni | Iigram ezi-8 |
| Amafutha | Iigram ezili-18 |
| Iicarbohydrate | Iigram ezi-3 |
| Ifayibha | Iigram ezi-2 |
| Iswekile | 0 iigram |
| Ukongeza, izondlo ezibalulekileyo ziquka: | |
| I-Vitamin E, i-folate, i-melatonin, i-iron, i-potassium, kunye ne-magnesium. | |
Izinto ekufuneka uziqwalasele xa usebenzisa ii-walnuts ezimnyama
Nangona ezi zinto ziluncedo, kukho izinto ezimbalwa ekufuneka uzazi.
- Ii-Allergy: Ukuba une-allergies kwezinye iinati (umz. ii-peanuts, ii-cashews), kulungile ukuphepha ii-walnuts ezimnyama. Ukuba une-allergy, inokuba yingozi.
- Ukusebenzisana kwamayeza: Oku kubaluleke kakhulu. Iiwalnuts ezimnyama ziqulathe iikhompawundi ezibizwa ngokuba ziitannins . Ezi zinokunxibelelana namanye amayeza. Ngokukodwa,
- Ukuba uthatha amayeza okunciphisa igazi (i-anticoagulants) ,
- Okanye ukuba ungumntu ohlala esela amayeza entlungu yesisu okanye isifo sesisu ,
Ngaphambi kokuba wongeze ii-walnuts ezimnyama ekutyeni kwakho, qiniseka ukuba uthetha nogqirha wakho kwaye ufumane ingcebiso. Uza kukuxelela ukuba ezi zifanelekile na kuwe okanye akunjalo, kuxhomekeke kwimeko yakho yempilo.
Ungongeza njani ii-walnuts ezimnyama ekutyeni?
Iiwalnuts ezimnyama zinencasa enamandla neyinkimbinkimbi kuneewalnuts eziqhelekileyo. Ngoko ke ungazisebenzisela nakwesiphi na isitya osenza ngeewalnuts. Kodwa incasa iya kuba namandla kancinci. Nazi ezinye izimvo:
- Yitya iyogathi enobusi obuncinci kunye neziqwenga ezimbalwa zeewalnuts ezimnyama.
- Yongeza xa usenza isonka sebhanana.
- Xa usenza ipasta, xuba amagqabi e-basil negalikhi ukuze wenze isosi ye-pesto emnandi.
- Yifafaze phezu kwesaladi yakho. Yongeza incasa emnandi kunye nokuqhotsa kwisaladi.
- Yibeke phezulu xa usenza ikeyiki yekherothi.
- Yongeza kwi-oats yakho yasekuseni.
- Yenza i-granola eyenziwe ekhaya ngokurosta ii-oats ngobusi.
Umyalezo Wokuya Ekhaya
- Iiwalnuts ezimnyama zizityebi kakhulu, ziqulethe iiproteni ezininzi, ii-antioxidants, kunye nefayibha kuneewalnuts eziqhelekileyo.
- Ezi zinceda kwimpilo yentliziyo, ukulawula iswekile egazini, impilo yamathumbu, kunye nokulawula ubunzima.
- Lo ngumthombo olungileyo kakhulu weprotheyini esekwe kwizityalo kunye namafutha asempilweni.
- Eyona nto ibalulekileyo: Ukuba une-allergy kwiinati okanye ukuba uthatha amayeza athile, afana ne-blood thinners (anticoagulants), qiniseka ukuba ubonana nogqirha wakho ngaphambi kokuba utye ii-black walnuts.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho