Walnuts vanowanzova varwi vasina kugutsikana vemhuri yemuti nut. Apo maarmonds, ma-cashews, nemapecans zvinonakidza zvakapetwa uye zviri nyore kubata mubato rekudya, marunuts anoita seanovanzwa pakati pezvokubika zvebibi zvishomanana zvishoma. Takaonawo kuwedzera kukurumbira kweaamondi bhotela uye takaseka pamakwikwi ekurumbidza pistachio.
Iye zvino-usaita kuti isu tisakanganise-idzi dzimwe nutswe dzakasarudzwa uye dzakasarudzira ... asi varombo vakwegura hanzvadzi havakwanisi rudo rwakawanda. Uye kuvimba neni, ane zvakawanda zvokupa.
Zvechokwadi, sekukohwa kwehuni (pakupera kwaAgust kusvika kumagumo eNovember) kunopedza, izvi zvitsva zvakasarudzwa uye zvakaputika nutsva zvinowedzera zvikafu zvezvokudya, saka heano zvikonzero zvishoma zvokutora bhegi pamwe chete nemamwe mashoma nzira dzinofadza dzokuita nadzo.
I "Nut" yakakanganisika Kuputsika
Walnuts ndiwo anonyanya kugadzira vitamini B1, vitamin B6, folic acid, phosphorus, magnesium, mhangura, uye mafuta anonzi monounsaturated. Izvowowo chete muti muti iyo inonyanya kukosha kweAAA, inomera-based omega-3 fatty acid. Aya mafuta anokosha anobatsira kuderedza kupisa, zvakakosha pakuziva kugona, nekubatsira kuderedza dambudziko reArthritis, kenza uye chirwere chemwoyo. Kunyange zvazvo walnuts inopa 2.6 gramu eAA kuburikidza nekushandira, "nutty" mumhanyi-up, pecans, inopa 0.5 gramu chete pakushanda.
Nut-so shabby;)
Kubatsirwa
Zvinyorwa zvekutsvakurudza zvakaratidza kuti nutswe ose, kusanganisira walnuts, anogona kubatsira kuderedza cholesterol isina kunaka muropa rako, zvichiguma, kuderedza ngozi yako yehutano hwemoyo. Kana idyiwa sechikamu chekudya kweMediterranean (funga hove, mafuta, michero, miriwo, nuts uye mbeu), dzinoderedza ngozi yehutano hwepfungwa uye chirwere.
Walnuts ivo pachavo vanoderedza kusagadzikana kwepanyama kunokonzera kushushikana nekuvandudza mafungiro mune varume. Vakaratidzwawo kuti vabatsire kuderedza ngozi kune chirwere chechirwere chechipiri muvakadzi uye kugadzirisa shuga yeropa.
Chirevo cheWaln for Everyone
Kuti mukohwe zvakanakira walnuts, edza kudya kamwe-pamusoro pezvishoma-pazuva. Izvo zvinenge gumi nemaviri makumi mana. Unoda humwe hufuridziro here? Tarisa mapeji akaisvonaka eCalifornia Walnut Commission uye mazano angu ari pasi apa:
- Raw: Kana uri mutsva kudya walnuts, isu tinotanga kuratidza kungobata zvinyoro zvishoma. Iwe uchaona kuti ruzha rwavo rune fruity, earthy uye tart. Mvura yakasviba ine unotapira, caramel flavor. Kunyange zvakadaro, ivo vanobhadhara zvishoma muresitoresa kupfuura zvinyoro zvitsva. Sei? Zvitoro zvekutengesa zvinofunga kuti hazvisi zvishoma zvinofadza. Kana iwe uchironga kupa mavara akaomeswa edzai, ona kuti unozvichengeta mufiriji kuti udzichengetedze kubva pakuenda rancid; vachagara vatsva kusvikira kune rimwe gore rakazara.
- Toasted: Kuti usvike pane zvakasvibira, edza toasting walnuts. Kushandisa kupisa kunobatsira kuwedzera kuvhuvira kwavo, kubudisa kutora nyama. Toss toasted walnuts pamusana mutsara kana mugoti yakakora-mafuta. Vanosanganawo zvikuru nekorosi ravioli yegorosi kana kushanda sechinhu chinonaka chinonaka pamashizha akabatanidzwa.
- Tsvuku Tsvuku Nyuchi Yakapararira: Kana wagadzirira kurova chipfeko chitsva, edzai Red Pepper Walnut Spread. Kushandise se hummus uye uchiiparadzira pane chero chero (burgers, hove, veggies, nezvimwe zvakadaro).
- Pasta yeAngirozi yeAngelo ne Yakakangwa Pumpkin, Sage, naWalnuts: Paunenge wakagadzirira kurova chikafu chitsva, edzai Angel My Pasta neAkacheka Pumpkin, Sage naWalnuts. Izvi zvitsva zvinoshandiswa pamasta edzimba ndiyo nzira yakakwana yekufadzwa nemafuta ekuwa. Vana vangu vakanga vachiri kuimba rumbidzo dzayo!
Nguva inotevera iwe uri muchitoro, tora peek. Ndekupi varnnuts? Iko yakavanzwa here kana kuratidzika kuzvikudza pamwe nemiti yavo yemiti?
Nokudya zvakawanda zvezvo uye kunyatsoona zvinofadza zvavo zvinonaka, tinogona kukudza huri hunut uye tione kuti haasisina musoro wegamba risingazivi.
Ne Joy Bauer, MS, RDN, CDN, Utano uye Nyanzvi Ongororo yeNBC's Today Ratidza uye nheyo yeNourish Snacks.
> Sources:
> Jenkins, DJA, Hu, FB, Tapsell, LC, Josse, AR & Kendall, CWC (2008). Kunogona kubatsirwa nenyuchi mune chirwere chechirwere cheshuga. Journal of Nutrition, 138 (9), 1752S-1756S.
> Njike, VY, Ayettey, R., Petraro, P., Treu, JA & Katz, DL (2015). Walnut inopinza kune vanhu vakuru vari pangozi yehuga yehuga: zvinokonzerwa nekugadzirwa kwemuviri, kunaka kwezvokudya, uye kushaya mungozi yemwoyo. British Medical Journal Yakazarura Chirwere Cheshuga Research & Care, 3 (1).
> Estruch, R., Ros, E., Salas-Salvado, J., Covas, M.I., Corella, D., Aros, F., et al. (2013). Kunyanya kudzivirira kwehutano hwepfungwa neMediterranean Diet. The New England Journal of Medicine, 368, 1279-1290.