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Li-walnuts ke lijo tse nang le limatlafatsi tse nang le mafura a mangata, hammoho le metsoako e mengata ea bioactive e kang protheine ea meroho, liminerale, fiber, li-phytosterol le metsoako ea phenolic. Ts'ebeliso ea lepa e inetsoeng e hokahanngoa le kotsi e fokotsehileng ea lefu la tsoekere ka lebaka la sebopeho sa eona se ikhethang.
Li-walnuts tse nang le metsi li na le li-cholesterol-lowing, li-anti-inflammatory le li-antioxidative, lebaka leo ka lona ho nkoang ho le molemo ho fokotsa kotsi ea mafu a pelo le botenya, tse peli tsa mathata a maholo a lefu la tsoekere.
Sehloohong sena u tla fumana botsoalle lipakeng tsa walnuts e kolobisitsoeng le lefu la tsoekere. Sheba.
Ho Tsuba ho Etsa'ng ho Walnuts?
Hangata litsebi li khothaletsa ho inela linate, joalo ka walnuts, bosiu bo le bong kapa bonyane lihora tse 4-8 ebe li ja ntho ea pele hoseng. Sena ke ka lebaka la mabaka a latelang:
- E thusa ho hlatsoa motsoako o bitsoang tannins o teng letlalong la walnuts e tala. Li-tannin ke li-polyphenol tse matla tse thibelang melemo e mengata ea bophelo bo botle joalo ka ho theola tsoekere le ho fokotsa khatello ea mali, leha ho le joalo, li-tannin tsa walnuts e tala kapa linate life kapa life, li sebetsa joalo ka lithibela-mafu le ho thibela ho monya limatlafatsi tse ling tse kang tšepe.
- E thusa ho tlosa litšila, lerōle le masala a teng letlalong la walnuts.
- E thusa ho tlosa karolo ea bobeli ho tse tharo ea phytic acid e thusang ho khothaletsa ho monya liminerale hantle joalo ka zinc, iron, calcium le magnesium. [1]
- E etsa hore li-walnuts li be bonolo ho cheka, ho be bonolo ho li hlafuna le ho amohela limatlafatsi.
- E etsa hore li-walnuts li fokotsehe hanyane ka hanyane.
Li-walnuts tse soaked li thusa batho ba nang le lefu la tsoekere joang?
Phuputso e bontšitse hore oz e le 'ngoe ea walnuts, makhetlo a mahlano kapa ho feta ka beke e ka thusa ho fokotsa kotsi ea lefu la tsoekere la mofuta oa 2. Li thusa ho ntlafatsa mesebetsi ea ho qetela 'me ke karolo ea lijo tsa Mediterranean tse amanang le phokotso ea liperesente tse 50 tsa lefu la tsoekere. [pedi]
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Re ruile omega 3
Li-walnuts li na le omega-3 fatty acids e kang alpha-linolenic acid (2.5 g). Asiti ena e mafura e ka thusa ho fokotsa maemo a tsoekere le a kamora 'lijo ka lebaka la thepa ea eona e khahlano le ho ruruha. Hape, li-walnuts li ntlafatsa insulin ho se tsotelle batho ba nang le lefu la tsoekere le ka thusang ho sebelisa tsoekere ka tsela e betere. Liphuputso tse ling li boetse li re li-walnuts li ka fanoa ka metformin ea lithethefatsi ea lefu la tsoekere ntle le ts'ebelisano 'moho ea lithethefatsi kapa litlamorao. [pedi]
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Re ruile li-antioxidants
Phuputso e bonts'itse hore li-walnuts li tletse li-antioxidants (3.68 mmol / oz) joalo ka ellagic acid, flavonoids, vithamine E, melatonin, tocopherol, selenium le anthocyanins. Metsoako ena e ka thusa ho fokotsa kotsi ea lefu la tsoekere kapa ho laola maemo a tsoekere ho batho ba nang le lefu la tsoekere. [3]
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Re ruile fiber
Li-walnuts li na le 6.4 g ea fiber ka 100 g. Ha li ineloa, lia sileha le ho hlafuna haholoanyane. Likahare tse phahameng tse nang le walnuts e soaked li ka thusa ho ntlafatsa taolo ea glycemic le ho ruruha, ka hona, e thusa ho laoleng lefu la tsoekere.
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Vithamine E
Vithamine E ke vithamine ea bohlokoa ho thibela kapa ho liehisa kotsi ea mathata a amanang le lefu la tsoekere a joalo ka mafu a pelo. Vitamin E, vithamine e qhibilihang mafura le antioxidant, e ka thusa ho ntlafatsa ts'ebetso ea sele le phallo ea mali. Sena se ka thibela kotsi ea mathata a lefu la tsoekere a kang ho se bone hantle, ho se sebetse hantle ha renal, k'holeseterole e phahameng le lefu la pelo. [4]
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Cholesterol e tlase
Li-walnuts tse nang le metsi li ka thusa ho fokotsa k'holeseterole eohle ka 0.27 mmol / L le LDL (e mpe) k'holeseterole ka 0.24 mmol / L le ho eketsa maemo a cholesterol a HDL (a matle). Omega-3 le li-phytosterol tse li-walnuts li ka thusa ho fokotsa li-plasma triglycerides kapa li-cholesterol maling tse amanang le lefu la tsoekere. [5]
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E tlase ka index ea glycemic
Li-walnuts li na le index e tlase ea glycemic, e bolelang, li thusa ho thibela leqhubu la tsoekere ka tšohanyetso kamora ho sebelisoa. E na le index ea glycemic ea 15. Li-walnuts tse inetsoeng li etsa seneke se seholo sa tsoekere se nang le li-antioxidants tse kang flavonoids le liminerale tsa bohlokoa joalo ka potasiamo le magnesium.
U ka eketsa joang li-walnuts tse soaked lijong?
Tse ling tsa litsela tse makatsang tsa ho kenya walnuts e kentsoeng lijong tsa hau ke tsena:
- Kenya li-walnuts tse soaked ho oats kapa lijo-thollo tsa hoseng.
- U ka lahlela li-walnuts tse halikiloeng ka har'a salate ea litholoana.
- Lokisetsa mekoallo ea maiketsetso ea granola e nang le walnuts e kolobisitsoeng le e omisitsoeng.
- Li kenyeletse ho yoghurt kapa curd.
Mokhoa oa ho lokisa li-walnuts tse soaked?
Lisebelisoa
- Senoelo se le seng sa walnuts e tala le e nang le mapheo
- Letsoai la Himalaya
- Likopi tse peli kapa tse peli le halofo tsa metsi.
Mokhoa
- Beha li-walnuts ka sekotlolo ebe u eketsa metsi le letsoai.
- E tlohele lihora tse 4-8.
- U ka boela ua koahela sekotlolo ka lesela le hloekileng.
- Kamora hore li qete ho inela, hlatsoa metsi.
- Sebelisa kamora ho tlosa likhetla tsa bona hoseng.
- Haeba u nahana hore ba hloka lihora tse ngata ho kolobisoa, chencha metsi kamora lihora tse robeli ebe u li kenya ka sehatsetsing ka hora kapa tse peli.
- Haeba u batla ho li boloka, li lumelle hore li ome kamora ho inela, holim'a lesela mochesong oa kamore bakeng sa lihora tse ka bang tse tšeletseng, ebe u li fetisetsa litsing tse sa keneng moea.
Ho phethela
Li-walnuts tse nang le soya ke phepo e ntle bakeng sa batho ba nang le lefu la tsoekere. Li na le k'holeseterole e tlase le li-glycemic index ebile li na le phepo e ntle joalo ka li-antioxidants. Ho sebelisoa ha walnuts letsatsi le leng le le leng ho ka thusa ho thibela kotsi ea lefu la tsoekere.
