Kodi Walnuts Wonyowa Ndi Wabwino Kwa Anthu Omwe Ali Ndi Matenda A shuga?

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Walnuts ndi chakudya chambiri chokhala ndi michere yambiri yamafuta osakwaniritsidwa, komanso zinthu zambiri zamafuta monga mapuloteni a masamba, mchere, fiber, phytosterols ndi mankhwala a phenolic. Kudya mtedza wokhuthala kumalumikizidwa ndi kuchepa kwa matenda ashuga chifukwa cha kapangidwe kake.

Ma walnuts oviika amakhala ndi kutsitsa kwa cholesterol, odana ndi zotupa komanso antioxidative, chifukwa chomwe amadziwikiranso kuti ndiwothandiza kuchepetsa chiwopsezo cha matenda amtima ndi kunenepa kwambiri, zovuta zazikuluzikulu ziwiri za matenda ashuga.

Munkhaniyi mupeza kulumikizana pakati pa walnuts ndi shuga. Onani.

Kodi Kuwotcha Kumatani Kwa Walnuts?

Akatswiri nthawi zambiri amalimbikitsa kuthira mtedza, monga mtedza, usiku umodzi kapena osachepera maola 4-8 kenako ndikudya chinthu choyamba m'mawa. Izi ndichifukwa cha zifukwa zotsatirazi:

• Zimathandiza kutsuka mankhwala omwe amatchedwa tannins omwe amapezeka pakhungu la walnuts yaiwisi. Tannins ndi ma polyphenols omwe amaletsa maubwino ambiri azaumoyo monga kutsitsa shuga ndikuchepetsa kuthamanga kwa magazi, komabe, ma tannins amtundu wa walnuts kapena mtedza uliwonse, amakhala ngati anti-michere komanso amaletsa kuyamwa kwa zinthu zina monga chitsulo.
• Zimathandiza kuchotsa dothi, fumbi ndi zotsalira zomwe zilipo pakhungu la mtedza.
• Zimathandiza kuchotsa magawo awiri mwa atatu a phytic acid omwe amathandiza kulimbikitsa kuyamwa kwabwino kwa mchere monga zinc, iron, calcium ndi magnesium. [1]
• Zimapangitsa kuti mtedzawo usavutike kupukusa, kutafuna mosavuta komanso wokonda michere.
• Zimapangitsa ma walnuts kukhala ocheperako.

Kodi Ma Walnuts Oviikidwa Motani Amathandiza Anthu Omwe Ali Ndi Matenda A shuga?

Kafukufuku wasonyeza kuti oz imodzi ya walnuts, kasanu kapena kupitilira sabata ingathandize kuchepetsa chiopsezo cha mtundu wachiwiri wa shuga. Amathandizira kukonza magwiridwe antchito endothelial ndipo ndi gawo la zakudya zaku Mediterranean zomwe zimakhudzana ndi kuchepa kwa 50 peresenti ya matenda ashuga. [ziwiri]

• Olemera mu omega 3

Walnuts ali ndi omega-3 fatty acids ambiri monga alpha-linolenic acid (2.5 g). Mafuta a asidiwa amatha kuthandiza kuchepetsa kusala kudya komanso kudya pambuyo pamagazi chifukwa cha zotsutsana ndi zotupa. Komanso, walnuts amachititsa kuti inshuwalansi isamveke mwa anthu odwala matenda ashuga omwe angathandize kugwiritsa ntchito shuga m'njira yabwino. Kafukufuku wina ananenanso kuti walnuts amatha kuperekedwa ndi mankhwala ashuga metformin osagwirizana ndi mankhwala kapena zovuta zina. [ziwiri]

• Wolemera ma antioxidants

Kafukufuku wasonyeza kuti walnuts ali ndi ma antioxidants (3.68 mmol / oz) monga ellagic acid, flavonoids, vitamini E, melatonin, tocopherol, selenium ndi anthocyanins. Mankhwalawa amathandiza kuchepetsa chiopsezo cha matenda ashuga kapena kuchepetsa kuchuluka kwa shuga kwa odwala matenda ashuga. [3]

• Wolemera kwambiri

Walnuts amakhala ndi 6.4 g wa fiber pa 100 g. Akanyowetsedwa, amayamba kugaya komanso kutafuna. Zomwe zili ndi ma walnuts ambiri zitha kuthandizira kuwongolera glycemic ndi kutupa motero, zimathandizira pakuwongolera matenda ashuga.

• Vitamini E

Vitamini E ndi vitamini wofunikira popewa kapena kuchedwetsa chiopsezo cha zovuta zokhudzana ndi matenda a shuga monga matenda amtima. Vitamini E, mavitamini osungunuka mafuta komanso antioxidant, atha kuthandizira kukonza magwiridwe antchito am'magazi komanso kuthamanga kwa magazi. Izi zitha kupewetsa chiopsezo cha matenda ashuga monga kusawona bwino, kulephera kwa impso, cholesterol chambiri komanso matenda amtima. [4]

• Kuchepetsa cholesterol

Ma walnuts oviikidwa amatha kuthandiza kuchepetsa cholesterol yonse ndi 0.27 mmol / L ndi LDL (yoyipa) cholesterol ndi 0.24 mmol / L ndikuwonjezera ma cholesterol a HDL (abwino). Omega-3 ndi phytosterol mu walnuts zitha kuthandizanso kuchepetsa plasma triglycerides kapena cholesterol m'magazi omwe amakhudzana ndi matenda ashuga. [5]

• Kutsika kwa glycemic index

Walnuts ali ndi glycemic index, kutanthauza kuti, amathandizira kupewa kukwawa mwadzidzidzi kwa shuga mukatha kumwa. Ili ndi index ya glycemic ya 15. Ma walnuts oviikidwa amapanga chakudya chotukuka kwambiri cha shuga chomwe chimakhala ndi ma antioxidants monga flavonoids ndi mchere wofunikira monga potaziyamu ndi magnesium.

Kodi Mungawonjezere Bwanji Ma Walnuts Oviikidwa Kuti Muzidya?

Zina mwa njira zodabwitsa zowonjezera mtedza wothira pazakudya zanu ndi izi:

• Onjezani walnuts wothira ku oats kapena phala lam'mawa.
• Muthanso kuponya mtedza wina wodulidwa mu saladi yazipatso.
• Konzani mipiringidzo yokometsera ya granola yokhala ndi mtedza wothira komanso wouma.
• Awonjezereni ku yoghurt kapena curd.

Momwe Mungakonzekerere Walnuts Oviika?

Zosakaniza

• Chikho chimodzi cha walnuts yaiwisi komanso ya zipolopolo.
• Mchere wambiri wa Himalaya
• Makapu awiri kapena awiri ndi theka la madzi.

Njira

• Ikani walnuts mu mbale ndikuwonjezera madzi ndi mchere.
• Siyani kwa maola 4-8.
• Muthanso kumasula mbaleyo ndi nsalu yoyera.
• Akamaliza kuthira, tsukani madziwo.
• Idyani mutachotsa chipolopolo chawo m'mawa.
• Ngati mukuganiza kuti amafunikira maola ochulukirapo kuti aviike, sinthani madziwo patadutsa maola asanu ndi atatu ndikuwayika m'firiji kwa ola limodzi kapena awiri.
• Ngati mukufuna kuwasunga, aloleni kuti aume mukamawumira, pamwamba pa pepala kutentha kwa maola pafupifupi asanu ndi limodzi, kenako muwatumize kuzitsulo zosatsekera.

Pomaliza

Ma walnuts oviikidwa ndichakudya chabwino kwambiri kwa anthu omwe ali ndi matenda ashuga. Amakhala ndi cholesterol yochepa komanso glycemic index komanso amakhala ndi zakudya zambiri monga ma antioxidants. Kugwiritsa ntchito walnuts tsiku lililonse kungathandizenso kupewa matenda a shuga.

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