Maorikiti muWalnuts uye Muviri Wadzo Mazano
Chimwe chezvinhu zvinonyanya kukosha pakurasikirwa kwekudya ndiko kuchengeta kudya. Dzidzo dzakaratidza kuti kurasikirwa kwemahombekedzo kunogona kuwanikwa pasinei nekunyorwa kwema macronutrient (chiyero chemakori anouya kubva kumafuta, marhydrohydrate uye mapuroteni), chero bedzi kuora kwekoriki kunoitwa. Asi, vanhu vanowanzowedzera kurongwa uye vanochengetedza uremu kana vakanzwa vakakwana uye vanogutsikana.
Kudya zvokudya, zvakadai semadnuts, zvakagadzirwa mufiber, protein, uye mafuta ane utano zvinowedzera kuzadza nokuti zvinoshandiswa zvishoma nezvishoma.
Mukuwedzera, walnuts ndiyo yakashata yakakodhaidhaine yega inogadzira omega-3 alpha-linolenic acid (ALA). Yenguva yakakura yega omega-3 fatty acids, DHA uye EPA inogona kugadzirwa kubva kuAA. Kutsvakurudza kwakaratidza kuti zvikafu zvakapfuma mu omega-3 fatty acids zvinogona kuderedza ngozi yehutano hwepfungwa uye inogona kubatsira avo vane chirwere cheshuga chechipiri, kunyanya avo vane triglycerides yakakwirira. Nzira huru yekuvandudza chikafu chako, nekuderedza kudya kwako kwekodhijidhini ndiko kuwedzera walnuts kurongwa hwako hwekudya.
| Walnuts Nutrition Facts | |
|---|---|
| Kushumira Kukura 1/4 mukombe, muhombodo, kukohwa kwezvokudya (7 nuts) (28 g) | |
| Per Serving | % Daily Value * |
| Maoriro 183 | |
| Maoriki anobva kuFat 164 | |
| Total Fat 18.3g | 28% |
| Saturated Fat 1.7g | 9% |
| Polyunsaturated Fat 13.2g | |
| Monounsaturated Fat 2.5g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potassium 123.48mg | 4% |
| Carbohydrates 3.8g | 1% |
| Dhiyabhorosi Fiber 1.9g | 8% |
| Zvokudya 0.7g | |
| Proteine 4.3g | |
| Vitamini A 0% · Vitamin C 1% | |
| Calcium 3% · Iron 5% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Chimwe chewunn (7, 14, half-cup) kana 1/4 mukombe) ine 2.5 g yeAA uye inenge: 183 makorikiti, 18 g mafuta, 1,7 g mafuta akazara, 4 g gorohydrate, 2 g fiber, uye 4 g mapuroteni Icho chinokosha pakuwedzera mafuta ane utano hwakadai semarangi kune kudya kwako ndeyekutarisira chikamu chako zvakakodzera. Kushanda kushandiswa kwemakungu, kunyange zvazvo kuine ma carbohydrates (chete 4 g), inogona kuva yakakwirira mumakori.
Kunyanya kudya, kunyange utano hwakanaka, hunogona kuita kuti uwedzere kuwedzera. Saka, kana uri kuwedzera walnuts muurongwa hwako hwekudya sechingwa pachako pachako, iva nechokwadi chokuti unozvichengeta kune umwe kushumira. Kana, kune rumwe rutivi, uri kuisa zvishomanana mu saladhi yako, yogurt kana kuti uchitaura navo nechidimbu chezvibereko, zvakadai seapuro kune goroka, chengetedza chikamu chako kusvika kumaminitsi manomwe, kana 3-4 yose yakarukwa. Nzira huru yekuwedzera inzwi rako ndeyokushandisa nutswa yakakangwa.
Health Health Benefits of Walnuts
Mukuwedzera pakuva mafuta ane hutano, walnuts ndiyo yakanaka yeprotheni uye fiber. Fiber uye mapuroteni anogona kubatsira kukuchengetedza. Zvine utachiona hwekudya zvinogonawo kubatsira kupa muviri muviri wakasimba weglucose, kudzivirira hukuru hwemashuga eropa. Zvidzidzo zvakaratidza kuti vanhu vanodya kudya kwepamusoro kwepamusoro kune mikana yekuchengetedza uremu hune utano uye vane ngozi shoma yengwara yemwoyo nekenza. Walnutswo ndiwo maitiro akanaka emuvhithamusi ane mafuta, vitamin E ane antioxidant properties.
Mibvunzo Inowanzoenderana NeWalnuts
Ko kudya mishonga kunondigonesa here?
Vanhu vazhinji vanotenda kuti nokuti walnuts inowanzogadzirwa nemafuta, kuti haafaniri kuidya nokuti kuita izvozvo kuchaita kuti vawane . Izvi hazvisi chokwadi. Ichokwadi, zvidzidzo zvinoratidza kuti vanhu vanodya marimu vanogara vachiyera zvishoma pane avo vasingawanzo kudya nutswe.
Kuwedzera mafuta ane utano hwakadai sahunuts ku kudya kwako kunogona kuva nzira yakanaka yekuwedzera fiber, protein, uye satiating mafuta.
Kana uchisimudzira walnuts yezvigadzirwa zve-carbohydrate yakakura semafuta e-breadcrumbs uye masaga akawanda, iwe unogona kuderedza huwandu hwekoriori yako, kushaya uremu, nekuvandudza ropa shuga. Asi, zvinokosha kuva vakangwarira kudzivirira kudya kwekudya; nguva dzose uve nechokwadi chekuverenga mavara asati usva. Zvakawanda zvevnuts zvinogona kutungamirira kune huwandu hwekoriori huwandu hunogona kuita kuti uwedzere kuwedzera. Usaedza kutora pfungwa pasina mubhagi, sezvo makori anokwanisa kuwedzera nokukurumidza. Ramba uchiyeuka, zvakare, kuti walnuts yose inowedzera makoriki kupfuura mahwendefa emakona kana kuti vakanutswa, izvo zvinoreva kuti unogona kudya zvishoma, kune mamwe makoriri.
Kusarudza nekuchengetedza Walnuts
Paunosarudza walnuts, iva nechokwadi chokuti unosarudza shanduro isina kuwanikwa. Serodium yakawanda inogona kuwedzera kukonzerwa kweropa uye kukonzera kubvisa. Walnuts anofanirwa kunhuhwirira zvinyoro zvinonaka uye kunakidza kutapira. Kana vakanhuwa sepende yakaderera, vaenda rancid uye vanofanira kurasa.
Pamusoro pehesi refu yehupenyu, chengetedza walnuts yako mumudziyo usina kuvhara mufiriji kana firiji, zvichienderana neunoronga kuishandisa. Kuchengeta walnuts kupisa kunogona kudzivirira vhunuts kubva pakuenda rancid. Walnuts inowanikwa mufiriji inofanira kuchengetedzwa kubva kune zvokudya zvine zvinonhuwira zvakasimba, zvakadai seanisii, garlic, kana hove, sezvinonzi walnuts inogona kutora zvinonaka zvekudya.
Kana ukaronga pakukanda mawunuts ako kuti ashandise sehuta wekudya, kumirira kusvikira wakagadzirira kuishandisa mumutsara wako kuti uchengetedze kunaka kukuru.
Nzira Dzakanaka Yokugadzirira Walnuts
Walnuts ndezvokudya zvakasiyana-siyana. Inogona kushandiswa sechinzvimbo chekudya chekudya, sekuwedzera kune salads, kurutivi rwekudya uye oatmeal, kana kudyiwa nega pachavo sehove. Heano dzimwe nzira dzakawanda dzekuwedzera walnuts kurongwa hwako hwekudya.
- Shandisai Walnuts seProtein Topper: Kudya zvakakosha mapuroteni kunogona kunyanya kunetseka uye kunotyisa. Zvakakosha kuwedzera tambo, asi zvakakosha kuti udzivise huwandu hwemunyu nemafuta mukubika. Panzvimbo yekubika nemashizha akaremara, kusvuta uye kushandisa chingwacrumbs kuti unakidze protein yako, shandisa walnuts yezvakawedzerwa, zvinonaka, uye mafuta ane utano. Pamusoro pekuku, chikafu, chionda chinonyangadza, nyama yenguruve, kana hove yakagadzirwa nemagunzu. Kutenga walnuts iyo yakasarudzwa kana kuti ikozvino ivhu, kana kuzvikuya iwe pachako.
- Yeka Crackers, Bread, uye Rice: Vanokanganisa, chingwa, uye mupunga vanowanzoshandiswa sezvokudya zvinogutsa. Dambudziko nderokuti ma carbohydrates akacheneswa akadai sevhenekeri, vhudzi chena, uye mucheka mutsvuku anogona kusviba sutu yeropa, uye zvichida kunyange kutungamirira kune zvimwe zvido. Kana ukanyanyisa kudya izvozvi, iwe uchatora uremu zvakare. Nguva inotevera kana uchinge uine soup kwemazuva emasikati kana kukurudzira fry kuti udye, deredza kudya kwako kwekodhyidrates uye kuwedzera fiber yako kudya nekuwedzera zvishoma zvemarnuts kune mapeji ako.
- Dzimwe Nzira Dzokushandisa Walnuts:
- Vadye sehove yakafanana (inenge 1/4 yemukombe) kana kuti kuwirirana navo nekushanda kwezvibereko (kuderedza chikamu kusvika hafu yekubhadhara makoriri). Iva nechokwadi chekusarudza unsalted.
- Gadzirai kana kupisa mu-blender uye kuwedzera ku yogurt, oatmeal, uye zviyo zvose zvidimbu zvidimbu.
- Kunoita sarnuts mu smoothies kana kupatswa kwekudya kwefrikisi mbeu, hemp, chia, kana nut nutters.
- Dzoka pamapfekete akaoma uye kukanda masnuts mu saladhi kuderedza mafuta akazara.
Walnut Recipes
Tarisa mapeji aya anoshandisa walnuts mukuseka, nzira dzekusika, uye nzira dzakanaka .
- Tuna Walnut Yakaputirwa Tomato
- Lower Carb Cranberry Walnut Cookies
- Amazing Pumpkin Walnut Muffins
- 7 Noutano uye Hwakanaka Wakawande Zvokudya
Pair kudya kukuru nemiriwo isiri-starchy uye mbatatata yakabikwa kana kuti zviyo zvakakwana kuti zvive zvakagadzikana, mwoyo-utano, gorobhahydrate inotarirwa kudya.
> Sources:
> Sacks FM, Grey GA, Carey VJ, et al. Kuenzanisa kuyerwa-kurasikirwa kwekudya zvakasiyana nezvinyorwa zvemafuta, mapuroteni, uye makhahydrates. N Engl J Med. 2009; 360: 859-873.
> Champagne C, Kris-Etherton P, Raynor H, Wolf A. Chii uye nguva yekudya ... chii chinoshanda mukunyanyisa? Weight Management Matters. Academy of Nutrition uye Dietetics. 2015; mubhuku 13: 3. 8-11.
> Linus Pauling Institute. Zvakakosha Fatty Acids.
> Linus Pauling Institute. Nuts.
> California Walnuts. Nzira Yokutenga Kutarisira uye kuchengeta Walnuts.