Walnuts ʻEleʻele: Nutritious Nut i nānā ʻia

Anter

• He aha nā walnuts ʻeleʻele?
• Nānā walnut ʻeleʻele
• Nā pono olakino hiki ke loaʻa i ka wōnati ʻeleʻele
• Hiki ke kōkua i ke olakino puʻuwai
• Loaʻa paha iā ʻoe kahi waiwai anticancer
• Loaʻa i nā pono antibacterial
• Hiki ke kōkua i ka pohō kaumaha
• Hoʻohana ka wōnati ʻeleʻele
• Ka palekana o ka wōnati ʻeleʻele
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Hoʻolauleʻa ʻia nā walnuts ʻeleʻele no ko lākou ʻano wiwo ʻole, honua a me ka hiʻona momona.

Ua pili lākou i nā pono olakino like me ka hoʻoliʻiliʻi o ka maʻi maʻi puʻuwai a me ka pohō kaumaha.

ʻO nā mea hoʻohui antioxidant a me nā mea kūpikipiki i loko o kā lākou pūpū o waho, a i ʻole nā ​​hulls, e lilo ia i mea pono no ka mālama kūlohelohe ʻana i nā maʻi parasite a me nā maʻi koʻohune.

Nānā kēia ʻatikala i nā pono, nā hoʻohana, a me nā hopohopo palekana e hiki ai i nā walnuts ʻeleʻele.

He aha nā walnuts ʻeleʻele?

Walnuts ʻeleʻele, a i ʻole ʻO Juglans nigra, ulu hihiu a puni ʻo ʻAmelika Hui Pū ʻIa a ʻo ka wōlani ʻelua i mahi nui ʻia ma ʻAkau ʻAkau, e ukali ana i nā walnuts English.

Loaʻa iā lākou i kahi kernel, kahi uhi waho maloʻo i ʻike ʻia ʻo ke poʻo, a me kahi pūpū paʻakikī.

ʻO ka kernel kahi ʻāpana o ka wōnati e ʻai mau ʻia a hoʻomoʻa ʻia a hiki ke kaomi ʻia no ka aila. Loaʻa nā hull i nā antioxidant a hoʻohana ʻia i nā extract a me nā mea hoʻopihapiha no nā kumu lāʻau, e like me ka mālama ʻana i nā maʻi parasite a i ʻole hoʻemi i ka mumū ().

Loaʻa i nā walnuts ʻeleʻele kahi ʻono ʻokoʻa a me ka ʻala, e ʻoi aku ka wiwo a me ka earthier ma mua o nā walnuts English. ʻO lākou kahi hoʻohui i makemake nui ʻia e like me nā mea i hoʻomoʻa ʻia a me nā mea ʻono.

ʻO nā walnuts ʻeleʻele ka lua o ka wōnati maʻamau a makana ʻia no ko lākou ʻaʻa wiwo ʻole a lepo. Lawe ʻia nā mea momona o ka hull a hoʻohana ʻia i nā mea hoʻohui.

Nānā walnut ʻeleʻele

Nui nā walnuts ʻeleʻele i ka protein, nā momona momona, a me nā huaora a me nā minelala he nui.

Loaʻa i kahi 1-auneke (28-gram) o nā walnuts ʻeleʻele ():

• Kalepona: 170
• Kumuʻiʻo: 7 gram
• Momona: 17 gram
• Kāpena: 3 gram
• Puluniu: 2 gram
• Makanekiuma: 14% o ka Reference Daily Intake (RDI)
• Phosphorous: 14% o ka RDI
• Pālima: 4% o ka RDI
• Hao: 5% o ka RDI
• Kiniki: 6% o ka RDI
• Keleawe: 19% o ka RDI
• Manganese: 55% o ka RDI
• Selenium: 7% o ka RDI

ʻO nā walnuts ʻeleʻele 75% ʻoi aku ka nui o ka protein ma mua o nā walnuts English, kahi e hāʻawi ai i ka 4 gram o ka protein no 1-auneke (28-gram) e lawelawe nei. ʻO ka Protein kahi meaola e hoʻopili pono i ka pohō kaumaha, ka mālama ʻana i ke kō a me nā manaʻo o ka piha (,).

Haʻahaʻa lākou i nā carbs, a ʻo ka hapa nui o nā carbs mai ka fiber, kahi mea momona e hāpai pū paha i nā manaʻo o ka piha a me ke kaupaona ().

ʻO Walnuts kahi kumu maikaʻi o nā antioxidant - nā mea i hiki ke pale a hoʻolohi paha i ka hōʻino o ke kelepona i hoʻokumu ʻia e nā mole kūpaʻa ʻole i kapa ʻia he radical free.

Eia kekahi laʻana, loaʻa iā lākou nā proanthocyanidins, i pale aku ai i ka pōʻino o ka lā, hoʻomaikaʻi i ka ʻike, a hoʻonui i ke kahe o ke koko ().

Hāʻawi pū lākou i ka alpha-linolenic acid (ALA), kahi ʻano o ka omega-3 fatty acid. ʻO ALA kahi momona momona, ʻo ia hoʻi ʻaʻole hiki i kou kino ke hana iā ia, no laila pono ʻoe mai kāu papaʻai.

Ua hoʻopili ʻia ʻo ALA i kekahi mau pono olakino, me ka hoʻemi ʻia ʻana o ka maʻi puʻuwai a me ka hahau ʻana (,).

ʻO nā walnuts ʻeleʻele kahi meaʻai momona-momona - haʻahaʻa i nā carbs a kiʻekiʻe i nā protein, antioxidants, a me nā omega-3 fatty acid.

Nā pono olakino hiki ke loaʻa i ka wōnati ʻeleʻele

Hāʻawi ka fiber, omega-3 fatty acid, a me nā antioxidant i nā walnuts ʻeleʻele i nā pono olakino like ʻole. Hoʻohui ʻia, he mau hanana antibacterial kū hoʻokahi nā paepae walnut ʻeleʻele a hoʻohana ʻia i nā lāʻau lāʻau herbal a me nā mea hoʻohui.

ʻO nā walnuts ʻeleʻele e like me ka nutritional walnuts English, i aʻo nui ʻia no kā lākou pono olakino.

Hiki ke kōkua i ke olakino puʻuwai

Loaʻa i nā walnuts ʻeleʻele nā ​​meaola like ʻole a me nā mea hoʻohui e pono ai ke olakino puʻuwai, me:

• ʻO nā waikawa momona Omega-3. Hiki ke hoʻomaikaʻi i kekahi mau maʻi maʻi maʻi puʻuwai e like me ke kiʻekiʻe o ke koko a me nā pae kolesterol ().
• ʻO nā kiniʻa. Kōkua e hoʻohaʻahaʻa i ke koko a hoʻemi i nā pae lipid o ke koko, e hoʻomaikaʻi ai i ke olakino puʻuwai ().
• ʻAkika Ellagic. Hiki ke pale i ka hoʻopili ʻana o nā aʻa i hoʻokumu ʻia e ka plake buildup i hiki ke alakaʻi i nā maʻi puʻuwai ().

Ua ʻike ʻia kahi loiloi o 13 mau noiʻi ua hōʻemi ka ʻai ʻana i nā walnuts a me ka LDL (ʻino) kolesterol. ʻO ka mea hou aʻe, hōʻike nā noiʻi i ka ʻai ʻana i nā walnuts e hoʻomaikaʻi ai i ka hana o ke kīʻaha koko a hoʻēmi i ka makaʻu o ke kūkulu ʻana i ka pā, kahi pilikia nui no ka maʻi puʻuwai (,)

Loaʻa paha iā ʻoe kahi waiwai anticancer

Loaʻa i nā walnuts ʻeleʻele kahi hui antitumor i kapa ʻia ʻo juglone. Ua loaʻa i nā hōʻike hoʻokolohua hoʻowalewale kēia hui e hoʻoliʻiliʻi nui i ka ulu ʻana o ka tumo (,,).

Hōʻike kekahi mau noiʻi hōʻike-paipu hiki i ka juglone ke kumu i ka make ʻana o ka cell i loko o kekahi mau maʻi maʻi ʻaʻai, me ka ate a me ka ʻōpū (,,).

Hoʻohui ʻia, loaʻa i nā walnuts ʻeleʻele nā ​​flavonoid antioxidant i hōʻike ʻia i nā hopena maikaʻi e kūʻē i ka māmā, ka umauma, ka prostate, a me ka maʻi ʻaʻai kolona ().

Loaʻa i nā pono antibacterial

ʻO nā kiʻekiʻe o nā wana walnut ʻeleʻele i nā tannins - hui pū ʻia me nā pono antibacterial ().

ʻO nā tanin i nā walnuts ʻeleʻele he hopena antibacterial kūʻē, no ka laʻana, Listeria, Salmonella, a E. coli - koʻohune i kumu pinepine i nā maʻi hānau ().

Ua ʻike ʻia kahi noiʻi-paipu i loaʻa i nā extract o ka walnut hull ʻeleʻele i nā hana antioxidant a me nā hana antibacterial, e pale ana i ka ulu ʻana o Staphylococcus aureus, he bacteria e hiki ke kumu i nā maʻi ().

Hiki ke kōkua i ka pohō kaumaha

Hōʻike nā noiʻi i ka ʻai ʻana i nā nati - ʻo ia hoʻi nā walnuts - hiki ke kōkua iā ʻoe e lilo i ka paona (,).

ʻOiai kiʻekiʻe nā walnuts i nā calorie, ʻo ka hapa nui o kēia mau calorie mai nā momona momona. Hiki i nā momona ke hoʻonui i ka manaʻo o ka piha a pale aku i ka pōloli (,).

I ka ʻoiaʻiʻo, ua loaʻa nā walnuts e mālama iā ʻoe no ka lōʻihi, i hiki ke kōkua iā ʻoe e ʻai kūlohelohe, e hoʻoliʻiliʻi ana i ka pohō kaumaha ().

I hoʻokahi o 3 mau mahina o ke aʻo ʻana, ua ʻike ka poʻe i ʻai i ka 1/4 kīʻaha (30 gram) o nā walnuts i kēlā me kēia lā i ka lilo o ke kaupaona ʻoi aku ka nui ma mua o ka pūʻulu hoʻomalu - ʻoiai nā calorie hou o nā walnuts ().

Hiki paha i nā walnuts ʻeleʻele ke loaʻa i nā hopena anticancer a paipai i ke olakino puʻuwai a me ka pohō kaumaha. Hoʻohui ʻia, loaʻa nā mea kanu i loko o nā hulls i kahi antioxidant a me nā pono antibacterial.

Hoʻohana ka wōnati ʻeleʻele

Lawe ʻia nā mea kanu i loko o nā ʻoloka walnut ʻeleʻele a hoʻohana ʻia ma ke ʻano he hoʻopihapiha ma ke ʻano o nā capsule a i ʻole nā ​​kulu wai.

Ma muli o kāna mau mea antibacterial, hoʻohana ʻia ka ʻili wōnati ʻeleʻele i nā mea hoʻopihapiha wormwood complex. ʻO ka Wormwood complex kahi tincture i hana ʻia mai nā ʻoloka wōnati ʻeleʻele, kahi mea kanu i kapa ʻia wormwood, a me nā cloves. He lāʻau kūlohelohe ia e kūʻē i nā maʻi parasita.

Hoʻohana kekahi poʻe i ka ʻūlū ma ke ʻano he gargle e pepehi i nā bacteria i ko lākou waha. Hiki ke hoʻohana ʻia i nā ʻūlū mai nā lau wōlani ʻeleʻele e mālama ai i nā kūlana o ka ʻili, e like me ka eczema, psoriasis, a me nā warts (,).

ʻO ka mea hou aku, hoʻohana ʻia ka hull hull e like me ka pena no ka lauoho, ka ʻili, a me nā lole ma muli o nā tannins, kahi e loaʻa ai ka hopena pouli maoli.

Loaʻa ākea ʻelua walnut ʻeleʻele a me nā mea hoʻopihapiha wormwood maʻalahi i nā hale kūʻai a me ka pūnaewele.

ʻO ka mea i ʻōlelo ʻia, kaupalena ʻia ka noiʻi ʻana ma nā hua wōnati ʻeleʻele no kēia mau hoʻohana, a pono ʻia nā noiʻi hou ʻana e hōʻoia i nā pono a me nā hopena ʻē aʻe o nā mea walnut ʻeleʻele.

ʻO nā mea i unuhi ʻia mai nā ʻolā walnut ʻeleʻele i makemake nui ʻia i nā lāʻau lapaʻau a hoʻohana ʻia e mālama i nā maʻi parasite. Hiki ke hoʻohana ʻia ma ke ʻano he gargle a me ke kala maoli.

Ka palekana o ka wōnati ʻeleʻele

ʻOiai he nui nā pono olakino nā walnuts ʻeleʻele, aia kekahi mau ʻano palekana e noʻonoʻo ai i ka wā e ʻai ana iā lākou a i ʻole lawe iā lākou i mea hoʻohui.

ʻAʻole pono ka poʻe me nā hua nut a i nā kumulāʻau nū e ʻai i nā walnuts ʻeleʻele a i ʻole e hoʻohana i nā mea hoʻopihapiha i piha iā lākou.

ʻAʻole mālama ʻia nā mea hoʻohui e ka Food and Drug Administration (FDA). No laila, pono ʻoe e kūʻai iā lākou mai nā mana kaulana e hāʻawi i nā huahana i hoʻāʻo kūʻokoʻa ʻia no ka palekana a me ka ikaika.

ʻO ka noiʻi e pili ana i nā hopena o nā mea kōkua walnut ʻeleʻele i ka wā hāpai a i ʻole ʻo ka lawa ʻole o ka hānai ʻana, a ʻike ʻole ʻia inā palekana ka lawe ʻana i kēia mau mea hoʻopihapiha i ka wā hāpai a lactation paha.

Hoʻohui ʻia, hiki i nā tannins i nā walnuts ʻeleʻele ke launa pū me kekahi mau lāʻau. ʻOi aku ka maikaʻi e kūkākūkā me kāu mea mālama ola ma mua o ka lawe ʻana i ka wōnati wōlani ʻeleʻele inā ʻoe e lawe i nā lāʻau a i ʻole hāpai a hānai hānai paha ().

ʻO ka poʻe hāpai a hānai waiu paha, ʻaʻa i nā nati, a i ʻole kekahi mau lāʻau e pono ʻole e lawe i nā mea walnut ʻeleʻele me ka nīnau ʻole ʻana i ka mea mālama ola.

Ke laina lalo

ʻO nā wōnati ʻeleʻele kiʻekiʻe i ka omega-3 fatty acid a me nā huaora a me nā minelala he nui. Hiki iā lākou ke hōʻemi i ka maʻi maʻi puʻuwai a loaʻa i ka anticancer a me nā waiwai antibacterial.

Hana nā Antioxidant a me nā mea kanu ʻē aʻe i nā ʻoloka wōnati ʻeleʻele iā lākou i mea hoʻopihapiha lāʻau hoʻohanohano - ʻoiai ka palena o ka noiʻi.

ʻO kā lākou ʻike pilikino a me ka ʻono wiwo ʻole e hoʻolilo i nā walnuts ʻeleʻele i mea hoʻohui a maikaʻi i kāu papaʻai.