Sengoli: Randy Alexander
Letsatsi La Creation: 26 April 2021
Ntlafatsa Letsatsi: 19 November 2024
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Walnuts 101: Lintlha tsa phepo e nepahetseng le melemo ea bophelo bo botle - Phepo E Nepahetseng
Walnuts 101: Lintlha tsa phepo e nepahetseng le melemo ea bophelo bo botle - Phepo E Nepahetseng

Litaba

Li-walnuts (Melao ea Juglans) ke nate ea sefate eo e leng ea lelapa la lepa.

Li tsoa sebakeng sa Mediterranean le Asia Bohareng mme esale e le karolo ea lijo tsa batho ka lilemo tse likete.

Linate tsena li na le mafura a omega-3 ebile li na le li-antioxidants tse ngata ho feta lijo tse ling tse ngata. Ho ja walnuts ho ka ntlafatsa bophelo ba kelello le ho thibela lefu la pelo le mofetše ().

Hangata li-walnuts li jeoa ka botsona e le seneke empa li ka eketsoa ho lisalate, li-pasta, lijo-thollo tsa hoseng, sopho le thepa e besitsoeng.

Li boetse li sebelisetsoa ho etsa oli ea lepa - oli ea theko e phahameng e sebelisoang khafetsa mokhoeng oa salate.

Ho na le mefuta e 'maloa ea lepa e jeoang. Sengoliloeng sena se bua ka lepa le tloaelehileng - leo ka linako tse ling le bitsoang lepa la Senyesemane kapa la Persia - le holisoang lefats'eng ka bophara.

Mofuta o mong o amanang le ona oa khoebo ke lepa le letšo le ka bochabela (Juglans nigra), e tsoaletsoeng Amerika Leboea.

Mona ke tsohle tseo u hlokang ho li tseba ka lepa le tloaelehileng.


Lintlha tsa phepo e nepahetseng

Li-walnuts li entsoe ka mafura a 65% le liprotheine tse ka bang 15%. Li na le li-carbs tse tlase - tseo boholo ba tsona li nang le fiber.

1-ounce (30-gram) e sebelisang walnuts - lihalofo tse ka bang 14 - e fana ka limatlafatsi tse latelang ():

  • Lik'halori: 185
  • Metsi: 4%
  • Liprotheine: 4.3 dikgerama
  • Li-carb: Ligrama tsa 3.9
  • Tsoekere: 0,7 dikgerama
  • Faeba: 1,9 dikgerama
  • Mafura: 18.5 dikgerama

Mafura

Li-walnuts li na le mafura a ka bang 65% ka boima ba 'mele ().

Joalo ka linate tse ling, likhalori tse ngata tsa walnuts li tsoa mafura. Sena se ba etsa lijo tse nang le matla a mangata, tse nang le likhalori tse ngata.

Leha ho le joalo, leha ma-walnuts a na le mafura le likhalori tse ngata, lithuto li bontša hore ha li eketse kotsi ea botenya ha li nka sebaka sa lijo tse ling lijong tsa hau (,).


Li-walnuts li boetse li ruile ho feta linate tse ling tse ngata mafura a polyunsaturated. E ngata ka ho fetisisa ke omega-6 fatty acid e bitsoang linoleic acid.

Li na le liperesente tse batlang li phahame tsa omega-3 fat alpha-linolenic acid (ALA). Sena se etsa karolo ea 8-14% ea mafura kaofela (,,,).

Ebile, walnuts ke linate feela tse nang le ALA () e ngata.

ALA e nkuoa e le molemo haholo bakeng sa bophelo bo botle ba pelo. E boetse e thusa ho fokotsa ho ruruha le ho ntlafatsa sebopeho sa mafura a mali (,).

Ho feta moo, ALA ke selelekela sa omega-3 fatty acids EPA le DHA, tse amanang le melemo e mengata ea bophelo bo botle ().

Kakaretso

Li-walnuts li entsoe haholo ka liprotheine le mafura a polyunsaturated. Li na le liperesente tse phahameng tsa mafura a omega-3, a hokahantsoeng le melemo e fapaneng ea bophelo bo botle.

Li-vithamine le liminerale

Li-walnuts ke mohloli o motle oa livithamini le liminerale tse 'maloa, ho kenyelletsa:


  • Koporo. Serafshoa sena se khothaletsa bophelo bo botle ba pelo. E boetse e thusa ho boloka ts'ebetso ea masapo, methapo ea kutlo le boits'ireletso ba mmele (11,).
  • Folic acid. E tsejoang hape e le folate kapa vithamine B9, folic acid e na le mesebetsi e mengata ea bohlokoa ea bioloji. Ho haella ha folic acid nakong ea bokhachane ho ka baka likoli tsa bokhachane (13,).
  • Phosphorus. Hoo e ka bang 1% ea 'mele oa hau e entsoe ka phosphorus, diminerale e fumanehang masapong haholo. E na le mesebetsi e mengata (15).
  • Vithamine B6. Vithamine ena e ka matlafatsa sesole sa hau sa 'mele le ho ts'ehetsa bophelo bo botle ba methapo. Ho haella ha vithamine B6 ho ka baka phokolo ea mali (16).
  • Manganese. Serafshoa sena se fumanoa ka bongata bo phahameng ka ho fetisisa linate, lithollo, litholoana le meroho.
  • Vithamine E. Ha li bapisoa le linate tse ling, walnuts e na le mefuta e phahameng ea mofuta o khethehileng oa vithamine E e bitsoang gamma-tocopherol (,).
Kakaretso

Li-walnuts ke mohloli o motle oa livithamini le liminerale tse 'maloa. Tsena li kenyelletsa koporo, folic acid, phosphorus, vithamine B6, manganese le vithamine E.

Metsoako e meng ea limela

Li-walnuts li na le motsoako o rarahaneng oa metsoako ea limela tse bioactive.

Li ruile ka mokhoa o ikhethang li-antioxidants, tse kenelletseng letlalong le sootho ().

Ebile, li-walnuts li bile boemong ba bobeli phuputsong e batlisisang li-antioxidant tsa lijo tse 1,113 tse atisang ho jeoa United States ().

Metsoako e meng e tsebahalang ea semela ka walnuts e kenyelletsa:

  • Ellagic asiti. Antioxidant ena e fumanoa ka bongata bo bongata ba walnuts, hammoho le metsoako e meng e amanang le eona joalo ka li-ellagitannins. Ellagic acid e ka fokotsa menyetla ea ho tšoaroa ke lefu la pelo le mofetše (,,).
  • Katekin. Catechin ke antioxidono ea flavonoid e ka bang le melemo e fapaneng ea bophelo bo botle, ho kenyelletsa le ho khothaletsa bophelo bo botle ba pelo (,,).
  • Melatonin. Neurohormone ena e thusa ho laola nako ea 'mele oa hau. Hape ke antioxidant e matla e ka fokotsang kotsi ea lefu la pelo (, 27,).
  • Asiti ea phytic. Phytic acid, kapa phytate, ke antioxidant e nang le thuso, leha e ka fokotsa ho monya tšepe le zinc ho tsoa lijong tse tšoanang - phello e amang feela ba latelang lijo tse sa leka-lekanang ().
Kakaretso

Li-walnuts ke e 'ngoe ea mehloli e ruileng ka ho fetisisa ea li-antioxidants. Tsena li kenyelletsa ellagic acid, ellagitannins, catechin le melatonin.

Melemo ea bophelo bo botle ba walnuts

Li-walnuts li hokahane le melemo e mengata ea bophelo bo botle. Li kopantsoe le kotsi e fokotsehileng ea lefu la pelo le mofetše, hammoho le ntlafatso ea ts'ebetso ea boko.

Bophelo ba pelo

Lefu la pelo - kapa lefu la pelo - ke lentsoe le pharaletseng le sebelisetsoang maemo a sa foleng a amanang le pelo le methapo ea mali.

Maemong a mangata, kotsi ea lefu la pelo e ka fokotsoa ka mekhoa e metle ea bophelo, joalo ka ho ja linate (,,).

Li-walnuts ha ho joalo. Ebile, liphuputso tse ngata li bonts'a hore ho ja walnuts ho ka loants'a lisosa tsa kotsi tsa lefu la pelo ka:

  • ho theola k'holeseterole ea LDL (e mpe),,,,,)
  • fokotsa ho ruruha (,)
  • ho ntlafatsa ts'ebetso ea methapo ea mali, ka hona, ho fokotsa kotsi ea ho haha ​​letlapa methapong ea hau (,,)

Litlamorao tsena li kanna tsa bakoa ke mafura a nang le mafura a walnuts, hammoho le lihlahisoa tsa tsona tse ruileng tsa antioxidant.

Thibelo ea mofets'e

Kankere ke sehlopha sa mafu se khetholloang ke kholo e sa tloaelehang ea lisele.

Kotsi ea hau ea ho hlahisa mefuta e meng ea mofets'e e ka fokotsoa ka ho ja lijo tse phetseng hantle, ho ikoetlisa le ho qoba litloaelo tse mpe tsa bophelo.

Kaha walnuts ke mohloli o enneng oa metsoako e metle ea limela, e ka ba karolo e sebetsang ea phepo e thibelang mofets'e ().

Li-walnuts li na le likarolo tse 'maloa tsa bioactive tse ka bang le thepa ea anticancer, ho kenyelletsa:

  • li-phytosterol (,)
  • gamma-tocopherol ()
  • omega-3 fatty acids (,,)
  • ellagic acid le metsoako e amanang (,)
  • mefuta e fapaneng ea antioxidant polyphenols ()

Liphuputso tse shebiloeng li hokahantse tšebeliso ea linate khafetsa le kotsi e tlase ea mofetše oa "colon" le "prostate" (,).

Sena se tšehetsoa ke lithuto tsa liphoofolo tse bonts'ang hore ho ja walnuts ho ka thibela kholo ea mofets'e matsoele, prostate, colon le lisele tsa liphio (,,,).

Leha ho le joalo, pele ho ka fihleloa liqeto, litlamorao tsena li hloka ho netefatsoa ke lithuto tsa bongaka ho batho.

Bophelo bo botle ba boko

Liphuputso tse 'maloa li bontša hore ho ja linate ho ka ntlafatsa tšebetso ea boko. Li boetse li bonts'a hore walnuts e ka thusa ka khatello ea maikutlo le ho theoha ho amanang le botsofali tšebetsong ea boko (,).

Phuputso ho batho ba baholo e hokahantse ts'ebeliso ea khafetsa ea walnuts le ntlafatso e kholo ea mohopolo ().

Leha ho le joalo, lithuto tsena li ne li shebiloe 'me li ke ke tsa paka hore walnuts ke sesosa sa ntlafatso ea ts'ebetso ea boko. Bopaki bo matla bo fanoa ke lithuto tse batlisisang phello ea ho ja walnuts ka kotloloho.

Phuputso e le 'ngoe ea libeke tse 8 ho batho ba baholo ba 64 ba baholo, ba phetseng hantle, e fumane hore ho ja walnuts ho ntlafalitse kutloisiso. Leha ho le joalo, lintlafatso tse kholo menahanong e seng ea mantsoe, mohopolo le maikutlo ha lia ka tsa fumanoa ().

Li-walnuts le tsona li bontšitsoe ho ntlafatsa ts'ebetso ea boko ba liphoofolo. Ha litoeba tse nang le lefu la Alzheimer li feptjoa ka walnuts letsatsi le leng le le leng ka likhoeli tse 10, tsebo ea bona ea ho hopola le ho ithuta e ntlafetse haholo ().

Ka mokhoa o ts'oanang, lithuto tsa likhoto tsa khale li fumane hore ho ja walnuts ka libeke tse robeli ho khutlisitse bofokoli bo amanang le botsofali tšebetsong ea boko (,).

Litlamorao tsena li kanna tsa ba teng ka lebaka la li-antioxidant tse ngata tsa walnuts, leha omega-3 fatty acids ea tsona e ka bapala karolo hape (,).

Kakaretso

Li-walnuts li na le li-antioxidants le mafura a phetseng hantle. Li ka fokotsa lefu la pelo le kotsi ea mofetše, hape tsa ntlafatsa ts'ebetso ea boko mme mohlomong tsa liehisa kholo ea lefu la Alzheimer.

Liphello tse bohloko le matšoenyeho a batho ka bomong

Ka kakaretso, li-walnuts li nkoa li phetse hantle, empa batho ba bang ba hloka ho li qoba ka lebaka la ho kula.

Matšoao a Walnut

Li-walnuts ke tse ling tsa lijo tse robeli tsa allergenic ().

Matšoao a ho kula ha lepa hangata a matla 'me a ka kenyelletsa ts'oaetso (anaphylaxis), e ka bolaeang ntle le kalafo.

Batho ba nang le pheko ea lepa ba lokela ho qoba linate tsena ka botlalo.

Ho fokotsa ho monya liminerale

Joalo ka lipeo tsohle, walnuts li na le phytic acid () e ngata.

Phytic acid, kapa phytate, ke ntho ea semela e sitisang ho monya liminerale - joalo ka tšepe le zinki - ho tsoa tšilong ea hau ea lijo. Sena se sebetsa feela lijong tse nang le lijo tse nang le phytate e phahameng.

Batho ba latelang lijo tse sa leka-lekanang tse nang le phytic acid ba kotsing e kholo ea ho ba le bofokoli ba liminerale, empa batho ba bangata ha baa lokela ho tšoenyeha.

Kakaretso

Li-walnuts li phetse hantle, empa batho ba bang ba alejiki 'me ba tlameha ho li qoba. Asiti ea Phytic e ka senya monya oa diminerale, leha hangata sena se sa tsotelle batho ba jang phepo e nepahetseng.

Ntlha ea bohlokoa

Li-walnuts li na le mafura a phetseng hantle 'meleng ebile li na le li-antioxidants tse ngata.

Ho feta moo, ho ja walnuts khafetsa ho ka ntlafatsa bophelo ba boko le ho fokotsa menyetla ea ho tšoaroa ke lefu la pelo le mofetše.

Linate tsena li kenyelletsoa habonolo lijong tsa hau, kaha li ka jeoa ka botsona kapa tsa eketsoa lijong tse fapaneng.

Ka mantsoe a bonolo feela, ho ja walnuts e kanna ea ba e 'ngoe ea lintho tse ntlehali tseo o ka li etsang ho ntlafatsa bophelo ba hau.

E Khothalletsoa Ho Uena

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