Maikaʻi nā walnuts i pulu ʻia no ka poʻe me ka maʻi diabetes?

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ʻO nā walnuts kahi mea ʻai momona-momona i waiwai i nā unsaturated fatty acid, a me nā hui bioactive e like me ka protein protein, nā minelala, nā fiber, nā phytosterols a me nā phenolic compound. Hoʻopili ʻia ka inu ʻana i ka wōnati i hoʻoliʻiliʻi ʻia i ka maʻi kō ma muli o kāna hanana ʻokoʻa.

ʻO nā walnuts i pulu ʻia he kolesterol-hoʻohaʻahaʻa, anti-inflammatory a me nā hopena antioxidative, ke kumu e manaʻo ʻia ai he mea maikaʻi e hōʻemi i ka hopena o nā maʻi puʻuwai a me ka momona, ʻelua o nā pilikia nui o ka maʻi kō.

Ma kēia ʻatikala, e ʻike ʻoe i kahi hui ma waena o nā walnuts i pulu ʻia a me ka maʻi kō. E koho pono.

He aha ka hana ʻana a ka pulu ʻana i nā walnuts?

Paipai pinepine ka poʻe loea i ka pulu ʻana i nā hua, e like me nā walnuts, i ka pō a i ʻole no 4-8 mau hola a laila hoʻopau i ka mea mua i ke kakahiaka. ʻO kēia no nā kumu aʻe:

• Kōkua ia e holoi i kahi hui i kapa ʻia he mau tannin i loko o ka ʻili o nā walnuts maka. ʻO nā tanann he polyphenols ikaika e kāohi i nā pono olakino lehulehu e like me ka hoʻohaʻahaʻa ʻana i ka glucose a me ka hoʻēmi ʻana i ke kahe o ke koko, akā naʻe, ʻo nā tanin i nā walnuts maka a i ʻole nā ​​hua, e hana me he anti-nutrient a pale i ka lawe ʻana i kekahi mau meaola e like me ka hao.
• Kōkua ia i ka hemo ʻana i ka lepo, ka lepo a me nā koena i loaʻa i ka ʻili o nā walnuts.
• Kōkua ia i ka hemo ʻana o ʻelua hapakolu o ka waikawa phtictic e kōkua i ka hāpai ʻana i ka maikaʻi o ka lawe ʻia ʻana o nā minelala e like me ka zinc, ka hao, ka calcium a me ka magnesium. [1]
• ʻOi aku ka maʻalahi o ka ʻai ʻana o ka walnuts, maʻalahi ka nau a me ka momona o ka momona.
• Hoʻemi iki ia i nā walnuts.

Pehea e kōkua ai nā walnuts i pulu i ka poʻe me ka maʻi diabetes?

Ua hōʻike ʻia kahi noiʻi ua hiki i hoʻokahi oz o nā walnuts, ʻelima mau manawa a ʻoi aku paha i kēlā me kēia pule ke kōkua i ka hoʻēmi ʻana i ka pilikia o ka maʻi diabetes type 2. Kōkua lākou i ka hoʻomaikaʻi ʻana i nā hana endothelial a he ʻāpana ia o ka papaʻai Mediterranean e pili ana me kahi 50 mau keneta e hoʻemi ana i ka maʻi kō. [elua]

• Loaʻa i ka omega 3

Nui ka walnuts i ka omega-3 fatty acid e like me ka alpha-linolenic acid (2.5 g). Hiki i kēia momona momona ke kōkua i ka hoʻēmi ʻana i ka hoʻokēʻai a me nā pae glucose ma hope o ka ʻai ma muli o kāna anti-inflammatory waiwai. Eia kekahi, hoʻomaikaʻi nā walnuts i ka insensitivity o ka insulin i nā diabetic i hiki ke kōkua i ka hoʻohana ʻana i ka glucose i kahi ala ʻoi aku ka maikaʻi. ʻLelo pū kekahi mau noiʻi e hiki ke hāʻawi ʻia i nā walnuts me ka metformin lāʻau diabetic me ka launa ʻole o ka lāʻau a me nā hopena maikaʻi ʻole. [elua]

• Rich i nā antioxidants

Ua hōʻike ʻia kahi hoʻopaʻa ʻana i nā walnuts me nā antioxidants (3.68 mmol / oz) e like me ka ellagic acid, flavonoids, vitamin E, melatonin, tocopherol, selenium a me nā anthocyanins. Hiki i kēia mau mea hoʻohui ke kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi kō, a i ʻole mālama i nā pae glucose i nā diabetic. [3]

ʻai ʻai i ke ahiahi

• Rich i ka puluniu

Loaʻa i nā walnuts ka 6.4 g o ka fiber ma 100 g. Ke pulu, lilo lākou i mea digestible a maʻalahi. ʻO ke kiʻekiʻe o ka fiber i loko o nā walnuts i pulu ʻia e kōkua i ka hoʻomaikaʻi ʻana i ka glycemic control a me ka mumū a no laila, kōkua i ka mālama diabetes.

• ʻO Wikamina E

ʻO ka Wikamina E kahi wikamina kūpono i ka pale ʻana a hoʻolohi ʻana paha i ka pilikia o nā pilikia pili i ka maʻi kō e like me nā maʻi puʻuwai. ʻO ka Wikamina E, kahi momona a hoʻonā ʻia a me ka huaʻai antioxidant, hiki ke kōkua i ka hoʻomaikaʻi ʻana i nā hana o ke kelepona a me ke kahe o ke koko. Hiki i kēia ke pale i ka makaʻu o nā pilikia diabetes e like me ka ʻike maka maikaʻi ʻole, hana ʻole o ke kōpaʻa, nā kolesterol kiʻekiʻe a me nā maʻi puʻuwau coronary. [4]

• Kolesterol lalo

Hiki i nā walnuts i pulu ʻia ke kōkua i ka hōʻemi ʻana i ka nui o ke kolokola e 0.27 mmol / L a me ka LDL (ʻino) kolamu e 0.24 mmol / L a hoʻonui i nā kiʻekiʻe kolesterol HDL (maikaʻi). Hiki paha i ka Omega-3 a me nā phytosterols i nā walnuts ke kōkua i ka hōʻemi ʻana i nā triglycerides plasma a i ʻole nā ​​pae kō koko e pili ana i ka maʻi kō. [5]

• Haahaa i ka papa kuhikuhi glycemic

Haahaa nā walnuts i ka papa kuhikuhi glycemic, ʻo ia hoʻi, kōkua lākou i ka pale ʻana i ka piʻi koke o ka glucose ma hope o ka ʻai ʻana. Loaʻa iā ia kahi papa inoa glycemic o 15. ʻO nā walnuts i pulu ʻia e hana i kahi snack diabetes nui i waiwai i nā antioxidant e like me flavonoids a me nā minelala nui e like me ka potassium a me ka magnesium.

Pehea e hoʻohui ai i nā walnuts i pulu ʻia e ʻai?

ʻO kekahi o nā ala kupaianaha e hoʻohui i nā walnuts i pulu i kāu papaʻai:

• Hoʻohui i nā walnuts i pulu i ka ʻō a i ʻole ka palaoa kakahiaka.
• Hiki iā ʻoe ke hoʻolei i kekahi mau walnuts i kāpala ʻia i loko o kahi salakeke hua.
• E hoʻomākaukau i nā lāʻau granola homemade me nā walnuts i pulu ʻia a maloʻo hoʻi.
• E hoʻohui iā lākou i ka yoghurt a i ʻole ka curd.

Pehea e hoʻomākaukau ai i nā walnuts i pulu ʻia?

Nā Pono

• Hoʻokahi kīʻaha o nā walnuts maka a me ka shelled.
• ʻO kahi pinch o ka paʻakai Himalayan
• ʻElua ʻelua a ʻelua a me ka hapa kīʻaha wai paha.

Nā hana

• E kau i nā walnuts i loko o kahi pola a hoʻonui i ka wai a me ka paʻakai.
• E waiho iā 4-8 mau hola.
• Hiki iā ʻoe ke uhi a hoʻokuʻu wale i ke pola me ka lole maʻemaʻe.
• Ma hope o ka pau ʻana o ka pulu ʻana, holoi i ka wai.
• E hoʻopau ma hope o ka hemo ʻana i kā lākou iwi i ke kakahiaka.
• Inā ʻoe e noʻonoʻo pono i nā hola hou e pulu, e hoʻololi i ka wai ma hope o ʻewalu mau hola a hoʻokomo iā lākou i loko o ka pahu hau no hoʻokahi a ʻelua paha hola.
• Inā makemake ʻoe e mālama iā lākou, e ʻae e hoʻomaloʻo ma hope o ka pulu ʻana, ma luna o kahi pepa ma ka mahana o ka lumi no ʻeono mau hola, a laila hoʻoili iā lākou i nā pahu airtight.

Hoʻopau

ʻO ka walnuts i pulu ʻia kahi papaʻai maikaʻi loa no ka poʻe me ka maʻi kō. Haʻahaʻa lākou i ka helu kōkoʻa a me ka papa kuhikuhi glycemic a kiʻekiʻe i ka meaʻai e like me nā antioxidants. ʻO ka ʻai ʻana i nā walnuts i pulu i kēlā me kēia lā hiki ke kōkua i ka pale ʻana i ka pilikia o ka maʻi kō.

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