Cishe uke wadla ama-walnuts, akunjalo? Kodwa wake wezwa 'ngama-Black Walnuts'? Lolu uhlobo olukhethekile lwe-nut oluhlukile kancane kuma-walnuts avamile esiwathenga esitolo, futhi lusezingeni eliphezulu kakhulu. Eqinisweni, lufana nokudla okuphezulu. Uzomangala uma ufunda ngenani lawo lokudla okunempilo kanye nezinzuzo zezempilo. Ake sibone ukuthi lawa ma-walnuts amnyama ayini nokuthi yiziphi izinzuzo zawo zempilo ezimangalisayo.
Ayini ama-Black Walnuts?
Kalula nje, lawa akusiwo ama-walnut esiwabona njalo. Ama-walnut aseNgilandi esiwathenga esitolo atshalwa emasimini amakhulu. Kodwa ama-walnut amnyama awuhlobo lwe-nut olutholakala ezihlahleni ezikhula emahlathini aseNyakatho Melika. Lona umehluko omkhulu phakathi kwalawa amabili.
Ukunambitheka kwalawa ma-walnut amnyama nakho kukhethekile kakhulu. Anephunga elinamandla nelinamandla kune-walnuts evamile. Aqukethe nenani elikhulu lamaprotheni kunanoma yiliphi i-nut. Ngaphezu kwalokho, agcwele i-vitamin A, i-iron, i-fiber, kanye namanye amaminerali.
Ngokwesayensi, ama-walnut amnyama aqukethe amazinga aphezulu ama-antioxidants nama-polyunsaturated fatty acids kunama-walnut avamile, okungasiza ekunciphiseni ingozi yezifo ezifana nomdlavuza, isifo senhliziyo nesifo sikashukela.
Izinzuzo ezimangalisayo zezempilo zama-walnuts amnyama
Ama-walnut amnyama ayisidlo esimnandi esingaba nomthelela omuhle cishe kuzo zonke izinhlelo zomzimba wethu. Ake sibheke lezo zinzuzo ngayinye ngayinye.
Kuhle kakhulu empilweni yenhliziyo!
Ama-walnut amnyama ayasiza kakhulu ekugcineni izinhliziyo zethu ziphilile. Ucwaningo luthole ukuthi ama-walnut athuthukisa ukuguquguquka nokusebenza kahle kwemithambo yegazi yethu (ukusabela kwemithambo yegazi). Kalula nje, asiza imithambo yegazi ukuthi isabele ngendlela enempilo ezinguqukweni zomzimba.
Futhi okunye,
- Yehlisa izinga le-cholesterol embi (i-LDL cholesterol) egazini.
- Kunciphisa ingozi yokuqhekeka kwegazi okungadingekile .
- Ilawula ukuvuvukala emzimbeni.
Kusiza ekuvikeleni ezifweni eziningi
Ucwaningo luye lwabonisa ukuthi ukudla amantongomane afana nama-walnuts amnyama njalo kunganciphisa ingozi yesifo senhliziyo kanye nama-gallstones. Ikakhulukazi, abesifazane abadla amantongomane njalo kutholakale ukuthi banengozi ephansi yokuthola isifo sikashukela. Angasiza futhi ekulawuleni umfutho wegazi, anciphise ingozi yomdlavuza, futhi avimbele ukuvuvukala emzimbeni.
Kusiza ukulawula ukukhuluphala
"Ukudla amantongomane kukwenza ukhuluphale, akunjalo?" ungase ucabange. Yiqiniso, amantongomane aphezulu ngamakhalori. Kodwa izifundo zesikhathi eside zikhombisile ukuthi abantu abadla amantongomane ngokulinganisela banamathuba amancane okukhula isisindo futhi bakhuluphale kakhulu. Isizathu salokhu ukuthi acebile nge-fiber . Njengoba ecebile nge-fiber, akusiza uzizwe usuthi ngisho nangemva kokudla okuncane. Lokhu kukusiza ukulawula ukudla kwakho ngokweqile.
Kukhuthaza ukukhula kwamagciwane amahle emathunjini ethu.
Amathumbu ethu ayikhaya lezigidi zamabhaktheriya amahle asiza ekugcineni siphilile. Ukugcina la mabhaktheriya amahle elinganisela kubalulekile empilweni yengqondo kanye nokuvikela ezifweni ezifana nomdlavuza wamathumbu amakhulu. Kokunye ukuhlola, abantu abadla amagremu angu-43 ama-walnuts nsuku zonke amasonto ayisishiyagalombili baba nokwanda okukhulu kwamabhaktheriya amahle, njengama-probiotics, emathunjini abo.
Khumbula, amathumbu anempilo ayisisekelo esihle sengqondo nomzimba ophilile.
Ilawula amazinga kashukela egazini
Ama-walnut amnyama acebile ngama-polyphenols, uhlobo lwe-antioxidant yezitshalo olusiza ukwehlisa amazinga kashukela egazini. Lesi sici sitholakala nakushokoledi omnyama, itiye eliluhlaza, kanye nekhofi ngezinga elithile. Lezi yizindaba ezinhle kulabo abasengozini yokuba nesifo sikashukela noma labo abazama ukulawula isifo sabo sikashukela.
Amanani okudla okunempilo ama-walnuts amnyama anjani?
Ama-walnut amnyama ayisidlo esinomsoco. Ake sibheke ukudla okunomsoco okutholakala cishe ezipunini ezine (1/4 yendebe).
| Ingxenye yokudla okunempilo | Ubuningi (1/4 indebe) |
|---|---|
| Amakhalori | 193 |
| Amaprotheni | amagremu angu-8 |
| Amafutha | Amagremu angu-18 |
| Ama-carbohydrate | Amagremu ama-3 |
| I-Fiber | Amagremu ama-2 |
| Ushukela | Amagremu angu-0 |
| Ngaphezu kwalokho, izakhamzimba ezibalulekile zifaka: | |
| I-Vitamin E, i-folate, i-melatonin, insimbi, i-potassium, kanye ne-magnesium. | |
Izinto okufanele uzicabangele uma usebenzisa ama-walnuts amnyama
Nakuba lezi zizuzisa kangaka, kunezinto ezimbalwa okufanele uziqaphele.
- Ukungezwani komzimba: Uma une-allergies kwamanye amantongomane (isib. amantongomane, ama-cashew), kuwukuhlakanipha ukugwema ama-walnuts amnyama. Uma une-allergy, kungaba yingozi.
- Ukusebenzisana Nemithi: Lokhu kubaluleke kakhulu. Ama-walnut amnyama aqukethe izinto ezibizwa ngokuthi ama-tannins . Lawa angasebenzisana neminye imithi. Ngokukhethekile,
- Uma uthatha imithi yokunciphisa igazi (ama-anticoagulant) ,
- Noma uma ungumuntu ohlala ephuza imithi yobuhlungu besisu noma isifo sesisu ,
Ngaphambi kokufaka ama-walnuts amnyama ekudleni kwakho, qiniseka ukuthi ukhuluma nodokotela wakho futhi ucele iseluleko. Uzokutshela ukuthi lawa akulungele yini noma cha, kuye ngesimo sakho sempilo.
Ungawafaka kanjani ama-walnuts amnyama ekudleni?
Ama-walnut amnyama anokunambitheka okunamandla nokuyinkimbinkimbi kune-walnuts evamile. Ngakho-ke ungawasebenzisa kunoma yisiphi isidlo osenza ngama-walnuts. Kodwa ukunambitheka kuzoba namandla kancane. Nazi ezinye izindlela:
- Yidla i-yogurt enoju oluncane kanye nezingcezu ezimbalwa zama-walnuts amnyama.
- Faka uma wenza isinkwa sikabhanana.
- Uma wenza i-pasta, hlanganisa amaqabunga e-basil negalikhi ukuze wenze isosi elimnandi le-pesto.
- Yifafaze phezu kwesaladi yakho. Inezela ukunambitheka okuhle kanye nokuqhakaza esaladini.
- Yibeke phezulu uma upheka ikhekhe le-carrot.
- Faka ku-oats yakho yasekuseni.
- Yenza i-granola eyenziwe ekhaya ngokuyosa i-oats noju.
Umlayezo Wokuya Nawe Ekhaya
- Ama-walnut amnyama ayinathi elinomsoco kakhulu, aqukethe amaprotheni amaningi, ama-antioxidants, kanye ne-fiber kunama-walnut avamile.
- Lokhu kusiza empilweni yenhliziyo, ukulawula ushukela egazini, impilo yamathumbu, kanye nokulawula isisindo.
- Lona umthombo omuhle kakhulu wamaprotheni asekelwe ezitshalweni namafutha anempilo.
- Okubaluleke kakhulu: Uma une-allergy kuma-nut noma uma uthatha imithi ethile, njengemithi yokunciphisa igazi (ama-anticoagulant), qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokudla ama-walnuts amnyama.
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