Walnuts 101: Nā Meaʻai Pono a me nā Pōmaikaʻi olakino

Anter

• ʻIke kūpono
• Nā momona
• Nā wikamina a me nā minelala
• Nā mea kanu mea kanu ʻē aʻe
• Nā pono olakino o nā walnuts
• ʻO ke olakino puʻuwai
• Kāohi maʻi ʻaʻai
• Ola olakino
• Nā hopena maikaʻi ʻole a me nā hopohopo o kēlā me kēia
• Pākuʻi Walnut
• Hoʻoemi i ka lawe mineral
• Ke laina lalo

Walnuts (ʻO Juglans regia) he hua lāʻau na ka ʻohana walnut.

Ua hele mai lākou ma ka moku Mediterranean a me Central Asia a ua lilo i ʻāpana o ka papaʻai kanaka no nā makahiki he mau kaukani.

Nui ka momona o kēia mau huaʻai i ka momona omega-3 a loaʻa ka nui o nā antioxidant ma mua o ka hapa nui o nā meaʻai. Hiki i ka ʻai ʻana i nā walnuts ke hoʻomaikaʻi i ke olakino lolo a pale i nā maʻi puʻuwai a me nā maʻi ʻaʻai ().

ʻAi pinepine ʻia nā walnuts ma kā lākou iho e like me ka meaʻai māmā akā hiki ke hoʻohui ʻia i nā salakeke, nā pāpaina, nā mea ʻai kakahiaka, nā ʻopa, a me nā mea i hoʻomoʻa ʻia.

Hoʻohana ʻia lākou e hana i ka aila wōnati - kahi aila kukeary pipiʻi pipiʻi e hoʻohana pinepine ʻia i nā kāhiko saladi.

Aia kekahi mauʻano walnut e ʻai. ʻO kēia ʻatikala e pili ana i ka walnut maʻamau - i kekahi manawa i kapa ʻia ʻo ka walnut English a i ʻole Persian - i ulu ʻia ma ka honua holoʻokoʻa.

ʻO kekahi ʻano e pili ana i ka hoihoi kalepa ʻo ia ka wōnati ʻeleʻele hikina (ʻO Juglans nigra), he ʻōiwi ia no ʻAmelika ʻĀkau.

Eia nā mea āpau āu e ʻike ai e pili ana i ka wōnati maʻamau.

ʻIke kūpono

Hana ʻia nā walnuts he 65% momona a ma kahi o 15% o ka protein. Haʻahaʻa lākou i nā carbs - ka hapa nui o lākou me ka fiber.

Hāʻawi kahi 1-auneke (30-gram) i nā walnuts - ma kahi o 14 hapa - e hāʻawi i nā meaola aʻe ():

• Kalepona: 185
• Wai: 4%
• Kumuʻiʻo: 4.3 gram
• Kāpena: 3.9 gram
• Kō: 0.7 gram
• Puluniu: 1.9 gram
• Momona: 18.5 gram

Nā momona

Loaʻa nā walnuts ma kahi o 65% momona ma ke kaupaona ().

E like me nā nati ʻē aʻe, ʻo ka hapa nui o nā calorie i loko o nā walnuts e hele mai mai ka momona. ʻO kēia ka mea e lilo ai lākou i meaʻai no ka ikaika, a me ka calorie kiʻekiʻe.

Eia nō naʻe, ʻoiai he momona ka walnuts i ka momona a me nā calorie, hōʻike nā noiʻi ʻaʻole lākou e hoʻonui i ka pilikia momona ke hoʻololi i nā meaʻai ʻē aʻe i kāu papaʻai (,).

ʻOi aku ka waiwai o nā walnuts ma mua o ka nui o nā nati ʻē aʻe i nā momona polyunsaturated. ʻO ka mea nui he omega-6 fatty acid i kapa ʻia ʻo linoleic acid.

Loaʻa iā lākou i kahi pākēneka kiʻekiʻe o ka omega-3 fat alpha-linolenic acid (ALA) olakino. Hana kēia i kahi o 8-14% o ka nui o ka momona (,,,).

ʻO ka ʻoiaʻiʻo, ʻo nā walnuts nā hua kukui wale nō i piha ka nui o nā ALA ().

Manaʻo ʻia ʻo ALA he mea maikaʻi loa no ka olakino puʻuwai. Mālama pū kekahi ia i ka hoʻoliʻiliʻi a hoʻomaikaʻi i ka hoʻohui ʻana o nā momona o ke koko (,).

ʻO ka mea hou aku, ʻo ALA kahi mea mua o ka omega-3 fatty acid EPA a me DHA lōʻihi lōʻihi, i hoʻopili ʻia i nā pono olakino lehulehu ().

Hana mua ʻia nā walnuts i ka protein a me ka momona polyunsaturated. Loaʻa iā lākou kahi pākēneka kiʻekiʻe o ka momona omega-3, i hoʻopili ʻia i nā pono olakino like ʻole.

Nā wikamina a me nā minelala

ʻO Walnuts kahi kumu maikaʻi loa o nā wikamina a me nā minelala, e like me:

• Keleawe. Paipai kēia mineral i ke olakino puʻuwai. Mālama pū kekahi ia i ka iwi, nā aʻa, a me nā ʻōnaehana pale (11,).
• ʻAkika Folic. ʻIke pū ʻia me ka folate a i ʻole ka wikamina B9, he nui a koʻikoʻi nā hanaolaolaola. ʻO ka hemahema o ka Folic acid i ka wā hāpai e hiki ai ke hōʻeha i nā hānau hānau (13,).
• Pākuʻi. Ma kahi o 1% o kou kino i hana ʻia me ka phosphore, kahi mineral i loaʻa i nā iwi. Loaʻa iā ia nā hana he nui (15).
• Wikamina B6. Hiki i kēia wikamina ke hoʻoikaika i kāu ʻōnaehana pale a kākoʻo i ke olakino nerve. Hiki i ka hemahema ʻo Vitamin B6 ke hana i ka anemia (16).
• Manganese. Loaʻa kēia mineral mineral i nā mea kiʻekiʻe loa i nā nati, nā kīʻaha piha, nā huaʻai, a me nā mea kanu.
• Wikamina E. Hoʻohālikelike ʻia i nā nati ʻē aʻe, loaʻa i nā walnuts nā pae kiʻekiʻe o kahi ʻano kūikawā o ka huaora E i kapa ʻia gamma-tocopherol (,).

ʻO Walnuts kahi kumu maikaʻi loa o nā wikamina a me nā minelala. Hoʻopili kēia i ke keleawe, folic acid, phosphorus, wikamina B6, manganese, a me ka vitamina E.

Nā mea kanu mea kanu ʻē aʻe

Loaʻa i nā walnuts kahi kāwili paʻakikī o nā mea kanu mea kanu bioactive.

He waiwai nui lākou i nā antioxidants, i hoʻopili ʻia i ka ʻili pala ().

ʻO ka ʻoiaʻiʻo, ʻo ka walnuts ka lua o kahi noi e noiʻi ana i ka maʻi antioxidant o 1,113 mau meaʻai i ʻai mau ʻia ma United States ().

ʻO kekahi o nā mea kanu mea kanu i kaulana i nā walnuts e hoʻopili ʻia:

• ʻAkika Ellagic. Loaʻa kēia antioxidant i nā nui i loko o nā walnuts, a me nā mea hoʻohui like e like me ellagitannins. E hōʻemi paha ka acid acid i kou maʻi o ka puʻuwai a me ka maʻi ʻaʻai (,,).
• ʻO Catechin. ʻO Catechin kahi antioxidant flavonoid i loaʻa i nā pono olakino like ʻole, me ka hoʻolauna ʻana i ke olakino puʻuwai (,,).
• Melatonin. Kōkua kēia neurohormone i ka hoʻoponopono ʻana i ka uaki o kou kino. He antioxidant mana loa ia e hōʻemi ai i kou makaʻi i ka maʻi puʻuwai (, 27,).
• ʻAikika Phytic. ʻO ka Phytic acid, a i ʻole ka phytate, kahi antioxidant pono, ʻoiai hiki iā ia ke hōʻemi i ka lawe ʻana o ka hao a me ka zinc mai ka ʻai like - kahi hopena e hopohopo wale nei no ka poʻe e pili ana i nā papaʻai kaulike ʻole ().

ʻO nā walnuts kekahi o nā kumu waiwai maikaʻi loa o nā antioxidant. Hoʻopili kēia i nā waikawa ellagic, ellagitannins, catechin, a me melatonin.

Nā pono olakino o nā walnuts

Pili nā walnuts i kekahi mau pono olakino. Ua pili pū lākou me ka hoʻemi liʻiliʻi o ka maʻi puʻuwai a me ke kanesa, a me ka hoʻomaikaʻi ʻana o ka lolo.

ʻO ke olakino puʻuwai

ʻO ka maʻi puʻuwai - a i ʻole ka maʻi maʻi maʻi - he manawa ākea e hoʻohana ʻia no nā kūlana mau e pili ana i ka naʻau a me nā kīʻaha koko.

I nā manawa he nui, hiki ke hoʻemi ʻia kāu makaʻu o ka maʻi puʻuwai me nā ʻano nohona olakino, e like me ka ʻai ʻana i nā nati (,,).

ʻAʻole ʻokoʻa nā walnuts. ʻO ka ʻoiaʻiʻo, hōʻike nā noiʻi he nui i ka ʻai ʻana i nā walnuts e hakakā ai i nā kumu pilikia no nā maʻi puʻuwai e:

• hoʻohaʻahaʻa ʻana i ka LDL (maikaʻi) kolesterol (,,,,)
• hoʻemi i ka pehu (,)
• ke hoʻomaikaʻi nei i ka hana o ke kīʻaha koko, no laila e ʻoki ana i ka makaʻu o ka plake buildup i loko o kāu mau aʻa (,,)

Hoʻokumu ʻia kēia mau hopena e ka momona momona o nā walnuts, a me kā lākou waiwai antioksant waiwai.

Kāohi maʻi ʻaʻai

ʻO ka maʻi ʻaʻaina kahi hui o nā maʻi i hōʻike ʻia e ka ulu ʻana o ka pūnaewele ʻino.

Hiki ke hoʻemi ʻia kou makaʻu o ka hoʻomohala ʻana i kekahi ʻano o ka maʻi ʻaʻai e ka ʻai ʻana i ka meaʻai olakino, hoʻoikaika kino, a me ka hōʻalo ʻana i nā ʻano nohona maikaʻi ʻole.

No ka mea he waiwai nui nā walnuts o nā mea kanu mea kanu pono, hiki iā lākou ke lilo i ʻāpana maikaʻi o ka papa hana pale maʻi ʻaʻai.

Loaʻa i nā walnuts kekahi mau mea bioactive i loaʻa i nā anticancer ponoʻī, me:

• nā phytosterols (,)
• gamma-tocopherol ()
• omega-3 mea momona momona (,,)
• waikawa ellagic a me nā hui e pili ana (,)
• nā polyphenols antioxidant ()

Ua hoʻopili ka nānā ʻana i ka nānā i ka ʻai mau ʻana o nā nati i kahi makaʻu haʻahaʻa o ka kolone a me ka maʻi ʻaʻai prostate (,).

Kākoʻo ʻia kēia e nā noiʻi holoholona e hōʻike ana i ka ʻai ʻana i nā walnuts ke kāohi i ka ulu ʻana o ka maʻi ʻaʻai i ka umauma, prostate, kolona, ​​a me nā puʻupaʻa (,,).

Eia nō naʻe, ma mua o ka hiki ʻana i nā hopena paʻa paʻa, pono e hoʻokūpaʻa ʻia kēia mau hopena e nā noiʻi maʻi i nā kānaka.

Ola olakino

Hōʻike kekahi mau noiʻi e hoʻomaikaʻi ana ka hana ʻana i nā nati i ka hana o ka lolo. Hōʻike pū lākou hiki i nā walnuts ke kōkua me ke kaumaha a me ka emi ʻana o ka makahiki i ka hana o ka lolo (,).

Ua hoʻopaʻa ʻia kahi noiʻi i nā mākua makua i ka hoʻohana mau ʻana i nā walnuts me ka hoʻomaikaʻi hoʻomanaʻo nui ʻana ().

Eia nō naʻe, ua nānā ʻia kēia mau aʻo ʻana a ʻaʻole hiki ke hōʻoia ʻo nā walnuts ke kumu o ka hoʻomaikaʻi i ka hana o ka lolo. Hāʻawi ʻia kahi hōʻike ikaika e nā noiʻi e noiʻi i ka hopena o ka ʻai pololei ʻana i nā walnuts.

Hoʻokahi 8 mau hebedoma i hoʻopaʻa ʻia ma 64 ʻōpio, nā mākua olakino, ua ʻike ka hoʻomaikaʻi ʻana i ka walnuts Eia nō naʻe, ʻaʻole i ʻike ʻia nā hoʻomaikaʻi nui ʻana i ka noʻonoʻo ʻole waha, hoʻomanaʻo, a me ke ʻano ().

Hōʻike ʻia hoʻi nā walnuts e hoʻomaikaʻi i ka hana o ka lolo i nā holoholona. Ke hānai ʻia nā ʻiole me ka maʻi ʻo Alzheimer i nā walnuts i kēlā me kēia lā no 10 mau mahina, ua hoʻomaikaʻi maikaʻi ko lākou hoʻomanaʻo ʻana a me ko lākou aʻo ʻana ().

Pēlā nō, ua ʻike ʻia nā noiʻi ʻana i nā ʻiole ʻelemakule e ʻai ana i nā walnuts no ʻewalu pule i hoʻohuli i nā hemahema pili i ka makahiki i ka hana o ka lolo (,).

ʻO kēia mau hopena ma muli o ke kiʻekiʻe o ka antioxidant o nā walnuts, ʻoiai ʻo kā lākou omega-3 fatty acid e pāʻani pū kekahi (,).

He momona nā walnuts i nā antioxidant a me nā momona momona. Hiki iā lākou ke hōʻemi i ka maʻi puʻuwai a me ka maʻi ʻaʻai, a me ka hoʻomaikaʻi ʻana i ka hana o ka lolo a lohi paha i ka holomua o ka maʻi o Alzheimer.

Nā hopena maikaʻi ʻole a me nā hopohopo o kēlā me kēia

Ma ka laulā, manaʻo ʻia nā walnuts he olakino loa, akā pono i kekahi poʻe e hōʻalo iā lākou ma muli o nā maʻi āpau.

Pākuʻi Walnut

ʻO nā walnuts i waena o nā meaʻai ʻai nui ʻewalu i nui loa ().

ʻO nā ʻōuli o kahi allergy walnut he mea maʻamau a hiki ke hoʻopili ʻia i ka haʻalulu (anaphylaxis), a he mea make ia me ka mālama ʻole ʻia.

Pono nā kānaka me kahi alohō walnut e hōʻalo loa i kēia mau hua.

Hoʻoemi i ka lawe mineral

E like me nā ʻanoʻano, kiʻekiʻe nā walnuts i nā waikawa phytic ().

ʻO ka Phytic acid, a i ʻole ka phytate, kahi mea kanu e hoʻopōʻino i ka lawe ʻia ʻana o nā minelala - e like me ka hao a me ka zinc - mai kāu wahi digestive. Pili wale kēia i nā meaʻai i loaʻa nā meaʻai kiʻekiʻe-fittate.

ʻO nā kānaka e ukali ana i nā papaʻai kaulike ʻole i waiwai i ka acidic acid aia i ka nui o ka pilikia o ka hoʻomohala ʻana i nā hemahema mineral, akā ʻaʻole pono ka hapanui o ka poʻe e hopohopo.

He olakino maikaʻi loa nā walnuts, akā ʻaihue kekahi poʻe a pale aku iā lākou. Hiki paha i ka acid acid ke hōʻino i ka lawe ʻana o ka mineral, ʻoiai ʻaʻole ia he hopohopo maʻamau i ka poʻe e ʻai i ka papaʻai kaulike.

Ke laina lalo

He momona nā walnuts i nā momona momona olakino a kiʻekiʻe i nā antioxidant.

ʻO ka mea hou aku, ʻo ka ʻai mau ʻana i nā walnuts hiki ke hoʻomaikaʻi i ke olakino lolo a hoʻemi i kou makaʻi i ka maʻi puʻuwai a me ka maʻi ʻaʻai.

Hoʻokomo maʻalahi ʻia kēia mau nati i kāu papaʻai, no ka mea hiki ke ʻai ʻia iā lākou iho a hoʻohui ʻia i nā ʻano meaʻai like ʻole.

Ma ka waiho wale ʻana, ʻo ka ʻai ʻana i nā walnuts paha kekahi o nā mea maikaʻi loa āu e hiki ai ke hoʻomaikaʻi i kou olakino.