Black Walnuts: Nete e nang le phepo e ntlafalitsoeng

Litaba

• Li-walnuts tse ntšo ke eng?
• Phepo e ntšo ea lepa
• Melemo e ka bang teng ea bophelo bo botle ba lepa le letšo
• E ka ruisa bophelo bo botle ba pelo
• E kanna ea ba le thepa ea anticancer
• E-na le thepa ea antibacteria
• E ka thusa ho theola boima ba 'mele
• Lisebelisoa tse ntšo tsa lepa
• Polokeho ea lepa le letšo
• Ntlha ea bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Li-walnuts tse ntšo li ketekoa ka lebaka la tatso ea tsona e sebete, ea lefats'e le boemo bo tsotehang ba limatlafatsi.

Li kopantsoe le melemo e mengata ea bophelo bo botle joalo ka ho fokotsa kotsi ea lefu la pelo le ho theola boima ba 'mele.

Metsoako ea antioxidant le antibacterial e likhetlong tsa eona tse kantle, kapa likotopong, e li etsa hore li be molemo bakeng sa kalafo ea tšoaetso ea likokoana-hloko le libaktheria.

Sengoliloeng sena se lekola melemo, ts'ebeliso le ts'oaetso e ka bang teng ea polokeho ea walnuts e ntšo.

Li-walnuts tse ntšo ke eng?

Li-walnuts tse ntšo, kapa Juglans nigra, li hola naheng ho pholletsa le United States mme ke lehlaka la bobeli le lenngoeng ka ho fetisisa Amerika Leboea, kamora walnuts ea Senyesemane.

Li na le thollo, sekoahelo se kantle se ommeng se tsejoang e le 'mele le khetla e thata.

Kernel ke karolo ea lepa le atisang ho jeoa le le tala kapa le halikiloe mme le ka hatelloa bakeng sa oli. Likokoana-hloko li na le li-antioxidants 'me li sebelisoa ho li-extracts le litlatsetso molemong oa bongaka, joalo ka ho phekola tšoaetso ea likokoana-hloko kapa ho fokotsa ho ruruha ().

Li-walnuts tse ntšo li na le tatso le monko o ikhethang, tse li etsang hore li be sebete le ho feta ho feta walnuts ea Senyesemane. Ke kenyelletso e tsebahalang ho diresepe joaloka thepa e besitsoeng le li-dessert.

Li-walnuts tse ntšo ke lepa la bobeli le tloaelehileng ka ho fetisisa ebile li ratoa ka lebaka la tatso ea tsona e sebete le ea lefats'e. Limatlafatsi tse ka har'a likoti lia ntšoa ebe li sebelisoa ho tlatselletsa.

Phepo e ntšo ea lepa

Li-walnuts tse ntšo li na le liprotheine tse ngata, mafura a phetseng hantle, le livithamini le liminerale tse ngata.

1-ounce (28-gram) e sebeletsang ea walnuts e ntšo e na le ():

• Lik'halori: 170
• Liprotheine: 7 dikgerama
• Mafura: Ligrama tse 17
• Li-carb: 3 dikgerama
• Faeba: 2 dikgerama
• Magnesium: 14% ea Reference Daily Intake (RDI)
• Phosphorus: 14% ea RDI
• Potasiamo: 4% ea RDI
• Tšepe: 5% ea RDI
• Zinc: 6% ea RDI
• Koporo: 19% ea RDI
• Manganese: 55% ea RDI
• Selenium: 7% ea RDI

Li-walnuts tse ntšo li na le liprotheine tse 75% ho feta li-walnuts tsa Senyesemane, tse fanang ka ligrama tse 4 tsa protheine ka 1 ounce (28-gram) e sebeletsang. Liprotheine ke limatlafatsi tse amang hantle ho theola boima ba 'mele, taolo ea tsoekere maling le maikutlo a botlalo (,).

Li na le li-carbs tse tlase, 'me boholo ba li-carb li tsoa fiber, phepo e ka eketsang le maikutlo a botlalo le taolo ea boima ba' mele ().

Li-walnuts ke mohloli o motle oa li-antioxidants - lintho tse ka thibelang kapa tsa liehisa tšenyo ea lisele tse bakoang ke limolek'hule tse sa tsitsang tse bitsoang li-radical tsa mahala.

Mohlala, li na le proanthocyanidins, e ka sirelletsang ts'enyeho ea letsatsi, ea ntlafatsa pono le ho eketsa ho potoloha ha mali ().

Li boetse li fana ka alpha-linolenic acid (ALA), mofuta oa omega-3 fatty acid. ALA ke mafura a bohlokoa, ho bolelang hore 'mele oa hau o ke ke oa o hlahisa, ka hona oa o hloka ho tsoa lijong tsa hau.

ALA e 'nile ea amahanngoa le melemo e' maloa ea bophelo bo botle, ho kenyelletsa le ho fokotsa kotsi ea lefu la pelo le stroke (,).

Li-walnuts tse ntšo ke lijo tse nang le limatlafatsi tse ngata - li na le li-carbs tse ngata ebile li na le liprotheine tse ngata, li-antioxidants le mafura a mafura a omega-3.

Melemo e ka bang teng ea bophelo bo botle ba lepa le letšo

Li-fiber, omega-3 fatty acids, le li-antioxidants ka li-walnuts tse ntšo li fana ka melemo e fapaneng ea bophelo bo botle. Ntle le moo, likepe tse ntšo tsa lepa li na le thepa e ikhethang ea li-antibacterial 'me li sebelisoa litlatsong tsa litlama le litlatsetso.

Li-walnuts tse ntšo li na le phepo e tšoanang le li-walnuts tsa Senyesemane, tse ithutiloeng haholo bakeng sa melemo ea bona ea bophelo bo botle.

E ka ruisa bophelo bo botle ba pelo

Li-walnuts tse ntšo li na le limatlafatsi le metsoako e fapaneng e thusang bophelo ba pelo, ho kenyelletsa:

• Omega-3 mafura a acid. E kanna ea ntlafatsa likotsi tse itseng tsa lefu la pelo joalo ka khatello e phahameng ea mali le li-cholesterol ().
• Tannins. Thusa ho theola khatello ea mali le ho fokotsa maemo a lipid, a ka ntlafatsang bophelo ba pelo ().
• Ellagic asiti. E ka thusa ho thibela methapo ea methapo e bakoang ke ho haha ​​ha plaque e ka lebisang ho lefu la pelo ().

Tlhahlobo ea lithuto tse 13 e fumane hore ho ja walnuts ho fokotsehile ka botlalo le LDL (bad) cholesterol. Ho feta moo, liphuputso li bonts'a hore ho ja walnuts ho ntlafatsa ts'ebetso ea methapo ea mali le ho fokotsa menyetla ea ho hahoa ha plaque, e leng kotsi e kholo ea lefu la pelo (,).

E kanna ea ba le thepa ea anticancer

Li-walnuts tse ntšo li na le motsoako oa antitumor o bitsoang juglone. Liphuputso tsa li-test-tube li fumane hore motsoako ona o fokotsa haholo kholo ea hlahala (,,).

Liphuputso tse 'maloa tsa li-test-tube li bonts'a hore juglone e ka baka lefu la sele liseleng tse itseng tse nang le mofetše, ho kenyeletsoa sebete le mala (,,).

Ntle le moo, li-walnuts tse ntšo li na le li-antioxidants tsa flavonoid tse bonts'itsoeng li na le litlamorao tse ntle khahlano le kankere ea matšoafo, ea matsoele, ea senya le ea kankere ea colon ().

E-na le thepa ea antibacteria

Likokoana-hloko tse ntšo tsa walnut li na le li-tannin tse ngata - metsoako e nang le thepa ea antibacterial ().

Li-tannin tse nang le li-walnuts tse ntšo li na le litlamorao tsa antibacteria khahlanong le, ka mohlala, Listeria, Salmonella, le E. coli - libaktheria tse atisang ho baka mafu a bakoang ke lijo ().

Phuputso e entsoeng ka "tube-test" e fumane hore likarolo tse ntšo tsa lehlaka la lepa li na le mesebetsi ea antioxidant le antibacterial, e thibelang kholo ea Staphylococcus aureus, baktheria e ka bakang tšoaetso ().

E ka thusa ho theola boima ba 'mele

Boithuto bo bonts'a hore ho ja linate - haholoholo walnuts - ho ka u thusa ho theola boima ba 'mele (,).

Le hoja li-walnuts li na le lik'hilojule tse ngata, boholo ba lik'halori tsena li tsoa mafura a phetseng hantle. Mafura a ka thusa ho eketsa maikutlo a botlalo le ho loants'a tlala (,).

Ebile, li-walnuts li fumanoe li u boloka u le matla ka nako e teletsana, tse ka u thusang ka tlhaho ho ja hanyane, ho ka bang le ts'ehetso ea ho theola boima ba 'mele ().

Phuputsong e le 'ngoe ea likhoeli tse 3, batho ba jeleng senoelo sa 1/4 (ligrama tse 30) tsa walnuts letsatsi le leng le le leng ba ile ba ba le tahlehelo e kholo ea boima ho feta sehlopha sa taolo - leha ho na le likhalori tse ling tsa walnuts ().

Li-walnuts tse ntšo li ka ba le litlamorao tsa anticancer mme tsa khothaletsa bophelo bo botle ba pelo le tahlehelo ea boima ba 'mele. Ntle le moo, metsoako ea limela ka har'a likoti e na le litšobotsi tsa antioxidant le antibacterial.

Lisebelisoa tse ntšo tsa lepa

Metsoako ea semela ka likotong tse ntšo tsa lepa e ntšuoa ebe e sebelisoa e le litlatsetso ka sebopeho sa li-capsules kapa marotholi a metsi.

Ka lebaka la thepa ea eona e thibelang likokoana-hloko, 'mela e ntšo ea lepa e sebelisoa lehong le lengata le tlatsetsang. Metsoakoana ea lengana ke tincture e entsoeng ka likoti tse ntšo tsa lepa, semela se bitsoang lengana le li-clove. Ke pheko ea tlhaho khahlanong le tšoaetso ea likokoana-hloko.

Batho ba bang ba sebelisa sehlahisoa seo e le mokhabiso oa ho bolaea libaktheria melomong ea bona. Ho ntšoa makhasi a linate tse ntšo ho ka sebelisoa ho phekola maemo a letlalo, joalo ka eczema, psoriasis le warts (,).

Ho feta moo, 'mele o ntšitsoeng e sebelisoa e le dae ea moriri, letlalo le liaparo ka lebaka la li-tannin, tse nang le phello ea tlhaho ea ho fifala.

Lisebelisoa tse peli tse ntšo tsa lepa le lengana li tlatsetsa mabenkeleng le inthaneteng.

Seo se boletse hore lipatlisiso li na le moeli oa ho ntša lepa le letšo bakeng sa ts'ebeliso ena, 'me ho hlokahala lithuto tse ling ho netefatsa melemo le litlamorao tsa litlatsetso tsa lepa le letšo.

Likhechana tse tsoang likotong tse ntšo tsa lepa li ratoa haholo kalafong ea litlama 'me li sebelisetsoa ho alafa mafu a likokoana-hloko. E ka sebelisoa joalo ka garcha le joaloka dae ea tlhaho.

Polokeho ea lepa le letšo

Le ha li-walnuts tse ntšo li na le melemo e mengata ea bophelo bo botle, ho na le likarolo tse ling tsa polokeho tse lokelang ho nahanoa ha o li ja kapa o li nka e le tlatsetso.

Batho ba nang le pheko ea linate kapa lifate ha baa lokela ho ja walnuts e ntšo kapa ho sebelisa li-supplement tse nang le tsona.

Lisebelisoa ha li laoloe ke Tsamaiso ea Lijo le Lithethefatsi (FDA). Ka hona, o lokela ho li reka ho tsoa ho lihlahisoa tse tsebahalang tse fanang ka lihlahisoa tse lekiloeng ka boikemelo bakeng sa polokeho le matla.

Lipatlisiso mabapi le litlamorao tsa litlatsetso tse ntšo tsa lepa nakong ea bokhachane kapa ha ho anyesa ha li lekane, 'me ha ho tsejoe hore na ho bolokehile ho nka litlatsetso tsena nakong ea bokhachane kapa lebese.

Ntle le moo, li-tannin tse nang le walnuts e ntšo li ka sebelisana le meriana e itseng. Ho molemo ho ikopanya le mofani oa tlhokomelo ea bophelo pele u noa ntšang lepa le letšo haeba u noa meriana kapa u imme kapa u anyesa.

Batho ba imeng kapa ba anyesang, ba alejang linate, kapa meriana e meng ha baa lokela ho noa litlatsetso tse ntšo ntle le ho buisana le mofani oa tlhokomelo ea bophelo pele.

Ntlha ea bohlokoa

Li-walnuts tse ntšo li na le omega-3 fatty acids le livithamini le liminerale tse ngata. Li ka fokotsa likotsi tsa lefu la pelo mme tsa ba le thepa ea li-anticancer le antibacterial.

Li-antioxidants le metsoako e meng ea limela ka har'a mekotla e meholo ea lepa e li etsa setlama se tummeng sa litlama - leha lipatlisiso li ntse li lekantsoe.

Boemo ba tsona ba phepo e nepahetseng le tatso e sebete li etsa hore li-walnut tse ntšo e be tlatsetso e ntle le e monate lijong tsa hau.