Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva NezvekuzivisaJust In
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Walnuts chikafu-chakakora chikafu chikafu chakapfuma mune unsaturated fatty acids, pamwe neakawanda bioactive makomputa senge yemuriwo protein, zvicherwa, fiber, phytosterol uye phenolic makomponi. Kunyorova walnut kudyiwa kwakabatana neiyo yakaderedzwa njodzi chirwere cheshuga nekuda kwechimiro chayo chakasiyana.
Yakanyorova walnuts ane cholesterol-kudzikisa, anti-kupisa uye antioxidative mhedzisiro, chikonzero nei ichionekwawo seinobatsira kudzikisa njodzi yezvirwere zvemwoyo uye kufutisa, zviviri zvezvinetso zvikuru zveshuga.
Muchikamu chino, iwe uchawana kusangana pakati peakanyorova walnuts uye chirwere cheshuga. Tarisa.
Chii Chinoisa Kuita Kune maWalnuts?
Nyanzvi dzinowanzo kurudzira kunyorova nzungu, senge walnuts, husiku kana zvishoma kwemaawa mana kusvika masere uye wozodya chinhu chekutanga mangwanani. Izvi zvinodaro nekuda kwezvikonzero zvinotevera:
- Iyo inobatsira kushambidza mukomboni unonzi tannins aripo muganda reiyo mbishi walnuts. Tannin ane simba polyphenols ayo anodzivisa akawanda mabhenefiti ehutano senge kudzikisa glucose uye kudzikisira BP, zvisinei, iwo matanini mune mbishi walnuts kana chero nzungu, anoita seanopokana-zvinovaka muviri uye anodzivirira kunwiwa kwehumwe hutano hwakadai sedare.
- Inobatsira kubvisa tsvina, guruva uye zvisaririra zviripo muganda remadnuts.
- Inobatsira kubvisa zviviri muzvitatu zvephytic acid iyo inobatsira kusimudzira kunwa kuri nani kwemaminerari senge zinc, iron, calcium uye magnesium. [1]
- Inoita kuti walnuts ive nyore kugaya, zvive nyore kutsva uye zvine hutano-zvine hutano.
- Inoita kuti walnuts isanyanya kushatisa.
Vanonyorovesa Walnuts Vanobatsira Sei Vanhu Vane Chirwere cheshuga?
Chidzidzo chakaratidza kuti oz imwe yemadnuts, kashanu kana kupfuura pasvondo inogona kubatsira kudzikisa njodzi yerudzi rwechipiri chirwere cheshuga. Ivo vanobatsira kugadzirisa endothelial mashandiro uye vari chikamu cheMediterranean chikafu chinosangana neinosvika makumi mashanu muzana kudzikisira chirwere cheshuga [piri]
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Akapfuma muomega 3
Walnuts akapfuma mu omega-3 fatty acids senge alpha-linolenic acid (2.5 g). Iyi fatty acid inogona kubatsira kudzora kutsanya uye post-yekudya glucose mazinga nekuda kwayo anti-kuzvimba zvivakwa. Zvakare, walnuts inovandudza insulin insensitivity mune vane chirwere cheshuga izvo zvinogona kubatsira kushandisa glucose nenzira iri nani. Zvimwe zvidzidzo zvakare zvinoti walnuts inogona kupihwa neshuga yemushonga metformin isina kudyidzana kwemishonga kana mhedzisiro. [piri]
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Akapfuma mune antioxidants
Chidzidzo chakaratidza kuti walnuts akazara nema antioxidants (3.68 mmol / oz) senge ellagic acid, flavonoids, vhitamini E, melatonin, tocopherol, selenium uye anthocyanins. Aya makomponi anogona kubatsira kudzikisa njodzi yeshuga kana kubata mazinga eglucose mune vane chirwere cheshuga. [3]
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Akapfuma mu fiber
Walnuts ane 6.4 g ye fiber pa100 g. Kana zvanyoroveswa, zvinowedzera kugaya uye kutsenga. Iyo yakakwira fiber zvirimo mune yakanyorova walnuts inogona kubatsira kuvandudza glycemic kutonga uye kuzvimba uye nekudaro, inobatsira mune cheshuga manejimendi.
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Vhitamini E
Vitamin E yakakosha vhitamini mukudzivirira kana kunonoka njodzi yezvinetso zvine chekuita neshuga senge chirwere chemoyo. Vitamin E, yakasviba-mafuta uye antioxidant vhitamini, inogona kubatsira kuvandudza maseru mashandiro uye kuyerera kweropa. Izvi zvinogona kudzivirira njodzi yeshuga kusagadzikana kwakadai sekusaona zvakanaka, renal dysfunction, yakakwira cholesterol uye coronary moyo chirwere. [4]
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Yakaderera cholesterol
Soaked walnuts inogona kubatsira kudzikisa yakazara cholesterol ne 0.27 mmol / L uye LDL (yakaipa) cholesterol ne 0.24 mmol / L uye kuwedzera HDL (yakanaka) cholesterol mazinga. Omega-3 uye phytosterols mu walnuts zvinogona zvakare kubatsira kudzora plasma triglycerides kana eropa cholesterol mwero inosangana nechirwere cheshuga. [5]
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Yakaderera mu glycemic index
Walnuts yakaderera mu glycemic index, zvinoreva kuti, ivo vanobatsira kudzivirira kamwe kamwe spike yeglucose mushure mekushandisa. Iyo ine glycemic index ye 15. Yakanyoroveswa walnuts inogadzira yakakura svutugadzike svutugadzike yakapfuma muma antioxidants senge flavonoids nemamineral akakosha senge potasium uye magnesium.
Maitiro Ekuwedzera Akanyoroveswa Walnuts Kudya?
Dzimwe dzedzinoshamisa nzira dzekuwedzera dzakakangwa walnuts kuchikafu chako ndeichi:
- Wedzera zvakakangwa walnuts kune oats kana mangwanani zviyo.
- Iwe unogona zvakare kukanda mamwe akachekwa akanyorova walnuts mune muchero saradhi.
- Gadzirira mbariro dzakagadzirwa nemagirazi nemanyowa akaomeswa uye akaomeswa.
- Wedzera ivo ku yoghurt kana curd.
Maitiro Ekugadzirira Akanyorova Walnuts?
Zvinoshandiswa
- Imwe kapu yemashizha akaomeswa uye akafukidzwa.
- Chidimbu cheHimalaya munyu
- Makapu maviri kana maviri nehafu emvura.
Maitiro
- Isa walnuts mundiro uye wedzera mvura uye munyu.
- Siya iyo kwemaawa 4-8.
- Iwe unogona zvakare kusunungura zvakasununguka mbiya nejira rakachena.
- Mushure mekunge vapedza kunyorova, sukurudza mvura.
- Shandisa mushure mekubvisa yavo yekutanga chinhu mangwanani.
- Kana iwe uchifunga kuti vanoda mamwe maawa kuti vanyorove, chinja mvura mushure memaawa masere wovaisa mufiriji kweawa kana maviri.
- Kana iwe uchida kuzvichengeta, zvibvumire kuti zviome mushure mekunyorova, pamusoro pepepa pane tembiricha yemukati kwemaawa angangoita matanhatu, wozoendesa kune midziyo isina kudzivirira
Kupedza
Soaked walnuts chikafu chakanakisa chevanhu vane chirwere cheshuga. Izvo zvakaderera mucholesterol uye glycemic index uye yakakwira mukudya kwakadai se antioxidants. Kushandiswa kwema walnuts zuva rega rega kunogona kubatsira kudzivirira njodzi yeshuga.
