7 mau ala ʻo Hazelnuts i kou olakino

Anter

• 1. Piha o nā mea momona
• 2. Hoʻouka ʻia me nā Antioxidant
• 3. Maikaʻi paha ka naʻau
• 4. Hoʻopili ʻia me nā helu haʻahaʻa o ka maʻi ʻaʻai
• 5. Hiki ke hōʻemi i ka mumū
• 6. Hiki ke kōkua i nā pae kō kō haʻahaʻa
• 7. Māmā e hoʻohui i kāu papaʻai
• Ka Laina Lalo

ʻO ka hazelnut, i ʻike ʻia ma ke ʻano he filbert, kahi ʻano nut i puka mai ka ʻO Corylus kumulāʻau. ʻO ka hapanui e mahi ʻia ma Turkey, ʻItalia, Sepania a me ʻAmelika Hui Pū ʻIa.

Loaʻa i kahi Hazelnuts kahi ʻono momona a hiki ke ʻai maka ʻia, ʻai ʻia a lepo ʻia i loko o kahi paʻi.

E like me nā nati ʻē aʻe, waiwai nā hazelnuts i nā mea momona a nui ke ʻano o nā protein, nā momona, nā wikamina a me nā minelala. Eia nā pono olakino e pili ana i nā olakino he ʻehiku.

1. Piha o nā mea momona

Loaʻa i kahi Hazelnuts kahi ʻike momona. ʻOiai kiʻekiʻe lākou i nā calories, kau ʻia lākou me nā mea momona a me nā momona momona.

Hoʻokahi auneke (28 gram, a ma kahi o 20 mau ʻāpana holoʻokoʻa) o nā hazeluts i loaʻa (1):

• Kalepona: 176
• Huina momona: 17 gram
• Kumuʻiʻo: 4.2 gram
• Kāpena: 4.7 gram
• Puluniu: 2.7 gram
• Wikamina E: 21% o ka RDI
• Thiamin: 12% o ka RDI
• Makanekiuma: 12% o ka RDI
• Keleawe: 24% o ka RDI
• Manganese: 87% o ka RDI

Loaʻa i nā Hazelnuts nā huina kūpono o ka huaʻai B6, folate, phosphorus, potassium a me zinc.

Hoʻohui ʻia, waiwai nui lākou i nā momona mono- a me polyunsaturated a loaʻa i kahi nui maikaʻi o ka omega-6 a me ka omega-9 fatty acid, e like me ka oleic acid (1,).

Eia kekahi, hāʻawi kahi lawelawe hoʻokahi auneke i 2.7 mau huna o ka fiber dietary, kahi e pili ana iā 11% o ka DV (1).

Eia nō naʻe, loaʻa nā hazelnuts i ka acid acid, ua hōʻike ʻia e hōʻino i ka lawe ʻana o kekahi mau minelala, e like me ka hao a me ka zinc, mai nā hua (3).

Hōʻuluʻulu Manaʻo He waiwai nui nā Hazelnuts o nā wikamina a me nā minelala e like me ka wikamina E, ka manganese a me ke keleawe. Hoʻohui ʻia, loaʻa iā lākou kahi kiʻekiʻe o ka omega-6 a me ka omega-9 fatty acid.

2. Hoʻouka ʻia me nā Antioxidant

Hāʻawi nā Hazelnuts i nā nui o nā antioxidant.

Pale aku nā Antioxidant i ke kino mai ke koʻikoʻi oxidative, hiki ke hōʻino i ke kūkulu ʻana o ka pūnaewele a hāpai i ka ʻelemakule, maʻi ʻaʻai a me nā maʻi puʻuwai (,).

ʻO nā antioxidant nui loa i nā hazelnuts i ʻike ʻia he phenolic compound. Hōʻoia ʻia lākou e kōkua i ka hōʻemi ʻana i ke koko a me ka mumuna. Hiki iā lākou ke lilo i mea pono no ke olakino puʻuwai a pale aku i ka maʻi ʻaʻai (,,).

Ua hōʻike ʻia kahi noiʻi he 8 mau pule i ka ʻai ʻana i nā hazelnuts, me ka ʻole o ka ʻili, ua hoʻēmi nui i ke koʻikoʻi oxidative ke hoʻohālikelike ʻia me ka ʻai ʻole ʻana i nā hazelnuts, ka mea i loaʻa ʻole nā ​​hopena (9).

ʻO ka hapa nui o nā antioxidant e kū nei i ka ʻili o ka hua. Eia nō naʻe, hiki i kēia ʻike antioxidant ke hōʻemi ma hope o ke kaʻina ʻana (,,).

No laila, paipai ʻia e ʻai i nā kernels i hoʻomaʻemaʻe ʻole ʻia me ka ʻili ma mua o nā ʻili i ihi ʻia, i hoʻomoʻa ʻia a i ʻole hoʻomaʻemaʻe ʻia ().

Hōʻuluʻulu Manaʻo Nui ka waiwai o nā Hazelnuts i nā hui phenolic i hōʻike ʻia e hoʻonui i ka pale ʻana o antioxidant i ke kino. ʻOi aku ka maikaʻi e ʻai i nā hazelnuts āpau a hoʻomaʻemaʻe ʻole ʻia e hōʻoia ai i ka loaʻa ʻana o ka nui o nā antioxidants.

3. Maikaʻi paha ka naʻau

Ua hōʻike ʻia ka ʻai ʻana i nā nati e pale ai i ka puʻuwai ().

I nā hazelnuts, hiki i ka nui o nā antioxidants a me nā momona momona ke hoʻonui i ka hiki i ka antioxidant a hoʻohaʻahaʻa i nā pae kolesterol i ke koko (,).

Hoʻokahi mahina ka lōʻihi o ke aʻo ʻana i ʻike ʻia me 21 mau kānaka me nā kiʻekiʻe kolesterol kiʻekiʻe i hoʻopau i ka 18-20% o kā lākou huina nui o ka calorie i kēlā me kēia lā mai nā hazelnuts. Ua hōʻike ʻia nā hopena i ka hōʻemi ʻia o ke kōpaʻa, triglycerides a me nā pae maikaʻi ʻole o ka LDL cholesterol ().

Ua ʻike ka poʻe i komo i ka hoʻomaikaʻi ʻana i ke olakino a me nā hōʻailona kuni i ke koko.

Eia kekahi, ʻo kahi loiloi o ʻeiwa mau noiʻi me ka 400 mau kānaka i ʻike i ka hōʻemi ʻana i ka LDL maikaʻi ʻole a me ka nui o nā pae kolesterol i ka poʻe i ʻai i nā hazelnuts, ʻoiai ʻo ka HDL kolesterol a me nā triglycerides maikaʻi i loli ().

Ua hōʻike ʻia kekahi mau noiʻi ʻē aʻe i nā hopena like i ke olakino puʻuwai, me nā hopena e hōʻike ana i nā haʻahaʻa momona o ke koko a me nā pae vitamona E i hoʻonui ʻia (,,,).

Eia kekahi, ʻo nā mea kiʻekiʻe o nā waikawa momona, nā meaʻai dietary, antioxidants, potassium a me ka magnesium i nā hazelnuts e like me ke kōkua maʻamau i ke kahe o ke koko ().

Ma ka laulā, ua hoʻopili ʻia ka ʻai ʻana he 29 a 69 paha mau huna o nā hazelnuts i kēlā me kēia lā i nā hoʻomaikaʻi ʻana i nā palena olakino puʻuwai ().

Hōʻuluʻulu Manaʻo Hiki paha i nā Hazelnuts ke hoʻonui i ka hiki oxidative a hoʻemi i nā pae lipid o ke koko, i hiki ke kōkua i ka hōʻemi ʻana i ka maʻi o ka puʻuwai. Kōkua pū lākou i ke kaomi koko.

4. Hoʻopili ʻia me nā helu haʻahaʻa o ka maʻi ʻaʻai

Hiki i ka Hazelnuts 'kiʻekiʻe o nā hua hoʻohui antioxidant, nā wikamina a me nā minelala ke hāʻawi iā lākou i kekahi mau ʻano anti-cancer.

Ma waena o nā hua ʻē aʻe e like me pecans a me pistachios, ʻo ka hazelnuts ka mea kiʻekiʻe loa o ka mahele o ka antioxidant i kapa ʻia ʻo proanthocyanidins ().

Ua hōʻike ʻia kekahi o nā paipu hoʻowalewale a me nā holoholona i hiki i nā proanthocyanidins ke kōkua i ka pale a mālama ʻana i kekahi ʻano o nā maʻi ʻaʻai. Manaʻo ʻia he pale lākou i ke kūpikipiki oxidative (,).

Hoʻohui ʻia, waiwai nā hazelnuts i ka wikamina E, kahi antioxidant mana ʻē aʻe i hōʻike i ka pale e pale aku i ka hōʻino ʻana o ka cell i hiki ke hoʻokumu a paipai paha i ka maʻi ʻaʻai ().

Pēlā nō, hāʻawi nā hazelnuts i kahi 87,0 ka RDI nui loa no ka manganese i hoʻokahi auneke lawelawe (1).

Ua hōʻike ʻo Manganese e kōkua i nā hana o nā enzyme kikoʻī e hiki ke hōʻemi i ka hōʻino oxidative a hoʻēmi i ka makaʻu o ka maʻi ʻaʻai (,).

Ua hōʻike ʻia kekahi o nā hoʻokolohua hoʻowalewale hoʻowalewale ke loaʻa ka waiwai o ka hazelnut i ka mālama ʻana i ka maʻi o ka ʻeha, ka ate, ka umauma a me ka maʻi ʻaʻai kolona ().

Eia kekahi, ʻo kahi noiʻi holoholona e hoʻohana ana i kahi huahana i hana ʻia mai ka ʻili hazelnut i hopena i ka hopena o ka maʻi ʻaʻai kolona ma hope o ka hala o ʻewalu mau pule ().

No ka mea ʻo ka hapa nui o nā noiʻi e noiʻi ana i nā pono o nā hazelnuts e kūʻē i ka ulu ʻana o ka maʻi ʻaʻai i hana ʻia i nā paipu hōʻoia a me nā holoholona, ​​pono nā aʻo hou aʻe i nā kānaka.

Hōʻuluʻulu Manaʻo ʻO ke kiʻekiʻe kiʻekiʻe o nā pūhui antioxidant, wikamina E a me ka manganese i nā hazelnuts e kōkua i ka hoʻēmi ʻana i ka makaʻu o kekahi mau maʻi ʻaʻa, ʻoiai e pono ana ka noiʻi hou aku.

5. Hiki ke hōʻemi i ka mumū

Ua hoʻopili ʻia nā Hazelnuts i nā māka hoʻohaʻahaʻa hoʻohaʻahaʻa, mahalo i ko lākou kiʻekiʻe kiʻekiʻe o nā momona olakino.

Hoʻokahi o ka noiʻi i noiʻi i ka hopena o ka ʻai ʻana i nā hazelnuts i nā marker inflammatory, e like me ka protein C-reactive protein kiʻekiʻe, i 21 mau kānaka me ke kiʻekiʻe o ke kiʻekiʻe kolesterol.

Ua ʻike ka poʻe i komo i ka hoʻoliʻiliʻi koʻikoʻi o ka mumū ma hope o ʻehā mau pule o ka ukali ʻana i kahi papaʻai kahi i helu ai nā hazelnuts i 18-20% o kā lākou huina nui o ka calorie ().

Eia kekahi, ʻo ka ʻai ʻana i ka 60 gram o nā hazelnut i kēlā me kēia lā no 12 mau pule i kōkua i ka hōʻemi ʻana i nā kaha kuni i nā mea kaumaha a me nā mea momona.

Ninaninau ʻia kahi noiʻi ʻē aʻe i ka hopena o ka ʻai ʻana i nā hazelnuts. Ua hōʻike ʻia i ka ʻai ʻana i 40 mau gram o nā hazelnuts e hōʻemi paha i ka pane hoʻāla i nā poʻe olakino ().

Pēlā nō, he 50 mau kānaka me ka maʻi metabolic i ʻike i ka emi ʻana o ka mumū ma hope o ka ʻai ʻana i 30 mau kolamu o ka hui pū ʻana o nā nati maka - 15 mau walnuts, 7.5 mau ʻalemona a me nā hazelnut he 7.5 mau - no 12 mau pule, hoʻohālikelike ʻia i kahi hui hoʻomalu ().

Eia nō naʻe, hoʻoholo ka hapa nui o nā noiʻi ʻaʻole lawa ka ʻai ʻana i nā hazelnut wale nō. I mea e hōʻemi ai i ka mumū, he mea nui nō hoʻi e ukali i ka papaʻai calorie-control ().

Hōʻuluʻulu Manaʻo Hiki paha i nā Hazelnuts ke pale aku a hoʻemi i ka lū ma muli o kā lākou kiʻekiʻe o nā momona olakino. Eia nō naʻe, he mea nui nā kumu ʻē aʻe.

6. Hiki ke kōkua i nā pae kō kō haʻahaʻa

ʻO nā hua, e like me nā ʻalemona a me nā walnuts, i hōʻike ʻia e kōkua ai i ka hōʻemi ʻana i nā pae kō kō (,,).

ʻOiai ʻaʻole nui, aia kahi noiʻi e hiki ai i nā hazelnuts ke kōkua i ka hōʻemi ʻana i nā pae kō kō.

Ua ʻimi hoʻokahi kahi noiʻi i ka hopena o nā hazelnuts i ka hoʻokē ʻai ʻana i nā pae kō kō i 48 mau kānaka me ka maʻi diabetes type 2. Ma kahi o ka hapalua i hoʻopau i nā hazelnuts ma ke ʻano he meaʻai māmā, ʻoiai nā mea ʻē aʻe i lawelawe ma ke ʻano he hui hoʻomalu.

Ma hope o ʻewalu mau pule, ʻaʻole i ʻike ka hui hazelnut i nā hōʻemi nui i ka hoʻokē ʻai ʻana i nā pae kō kō ().

Eia naʻe, ua hāʻawi ʻia kahi noiʻi ʻē aʻe i kahi hui o 30 gram o nā nut i hui ʻia - 15 mau walnuts, 7,5 mau ʻalemona a me nā hazelnut he 7.5 mau - i nā kānaka he 50 me ka maʻi metabolic.

Ma hope o 12 mau wiki, ua hōʻike nā hopena i kahi hōʻemi nui o ka hoʻokēʻai ʻana i nā pae o ka insulin ().

Hoʻohui ʻia, ʻo ka acid acid, ʻo ia ka waikawa momona nui i nā hazelnuts, i hōʻike ʻia i nā hopena maikaʻi i ka noʻonoʻo insulin (,).

Ua hōʻike ʻia kahi noiʻi ʻelua mau mahina e hōʻike ana kahi papaʻai momona i ka waikawa oleic me ka hoʻēmi nui ʻana i ke kō a me ka pae o ka insulin, ʻoiai e hoʻonui ana i ka ʻike o ka insulin, i ka poʻe 11 me ka maʻi diabetes 2 ().

Me he mea lā ʻo ka papaʻaiʻai i ka momona, me nā hazelnut, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kāu kō kō a hoʻonui i ka ʻike o ka insulin.

Hōʻuluʻulu Manaʻo

Loaʻa i nā Hazelnuts kekahi mau hui i hiki ke kōkua i ka hoʻohaʻahaʻa i nā pae kō kō. Eia naʻe, kaupalena ʻia nā hōʻike a pono e aʻo hou i kā lākou pono kūpono.

7. Māmā e hoʻohui i kāu papaʻai

Hiki ke hoʻokomo ʻia i nā Hazelnuts i loko o ka papaʻai ma ke ʻano he meaʻai māmā a i ʻole he mea hoʻohui i nā kīʻaha he nui.

Hiki iā ʻoe ke kūʻai a leʻaleʻa iā lākou i maka, pūlehu ʻia, holoʻokoʻa, ʻoki a lepo paha. ʻO ka mea hoihoi loa, me he mea lā makemake ka poʻe i ka ʻoki a me nā hazelnuts holoʻokoʻa ma mua o nā mea lepo ().

ʻOiai ke koʻo kiʻekiʻe o nā antioxidant i loko o ka ʻili, koi kekahi mau meaʻai iā ʻoe e hemo i ka ʻili. Hiki i kēia ke hana i ka hoʻomoʻa ʻana i nā kernels i ka umu no 10 mau minuke, kahi e maʻalahi ai nā ʻili e ʻili a laila.

Hiki ke lepo i nā hazeln peeled e hana i ka palaoa no ka hoʻomoʻa ʻana a i ʻole e hana i ka waiūpaka hazelnut, kahi pālahalaha momona.

Eia kekahi, hiki ke uhi ʻia nā hazelnuts me ke kokoleka a i ʻole nā ​​mea ʻala, e like me ke kinamona a i ʻole cayenne, no kahi mea ʻono a ʻono paha.

Hana lākou i ka mea kōkua maikaʻi loa i nā pōpō a i ʻole ke kīʻaha ʻana no nā kalima a me nā mea ʻono ʻē aʻe.

Hōʻuluʻulu Manaʻo Hiki ke loaʻa nā Hazelnuts holoʻokoʻa, kāwili ʻia, lepo, maka a moa paha. ʻAi ʻia lākou ma ke ʻano he meaʻai māmā a hoʻohui ʻia paha i nā mea i hoʻomoʻa ʻia a me nā ipu ʻē aʻe. ʻOi aku ka maikaʻi e ʻai iā lākou me ka ʻili.

Ka Laina Lalo

Hoʻopiha ʻia nā Hazelnuts me nā meaola, e like me nā wikamina, nā minelala, nā hui antioxidant a me nā momona momona.

Loaʻa iā lākou nā ke olakino olakino, me ke kōkua ʻana i ka hōʻemi ʻana i nā pae momona o ke koko, ka hoʻoponopono ʻana i ke kahe o ke koko, ka hoʻēmi ʻana i ka mumū a me ka hoʻomaikaʻi ʻana i nā pae kō kō, a me nā mea ʻē aʻe.

Ma ka ʻaoʻao lalo, e like me nā nati ʻē aʻe, hiki i nā hazelnuts ke kumu i nā hopena āpau i kekahi poʻe ().

ʻO nā mea āpau āpau, ʻo nā hazelnut kahi kumu maikaʻi a maikaʻi loa o nā meaola e hiki ke hoʻokomo maʻalahi ʻia i kāu papaʻai.