Ama-walnuts ngokuvamile ayengamaqhawe angenasindiswa emndenini womuthi womuthi. Ngesikhathi ama-almonds, ama-cashews, nama-pecans ehlelwe kahle futhi elula ukubamba indawo yokudla, ama-walnuts abonakala efihliwe phakathi kwezithako zokubhaka ama-aisles ambalwa. Siphinde sibone ukuthambekela okwandayo kwebhotela le-almond futhi sahleka emikhankasweni ye-hilarious pistachio.
Manje-ungasitholi okungalungile-lawa amanye amantongomane ayizinqumo ezihle futhi ezinomsoco ... kodwa ubaba omdala omdala u-walnut akawutholi uthando olwanele. Futhi ngithembele kimi, unezinto eziningi zokunikela.
Eqinisweni, njengokuvuna kuka-walnut (ngasekupheleni kuka-Agasti kuya ngasekupheleni kukaNovemba) kuphelile, lezi zinambuzane ezisanda kukhethwa futhi zihlanganisiwe zikhukhula izitolo zokudla, ngakho-ke zizathu ezimbalwa zokubamba isikhwama kanye nezindlela ezimbalwa ezijabulisayo zokubamba.
I-"Nut" i-Breakdown ehlelekile
Ama-Walnuts ayimthombo omuhle kakhulu we-vitamin B1, i-vitamin B6, i-folic acid, i-phosphorus, i-magnesium, ithusi ne-monounsaturated fat. Futhi yiwo kuphela umuthi womuthi owumthombo ophawulekayo we-ALA, i-omega-3 fatty acid esekelwe ezitshalweni. Lawa mafutha abalulekile asiza ukunciphisa ukuvuvukala, kubalulekile ekusebenzeni kwengqondo, futhi kusize ukunciphisa ingozi ye-arthritis, umdlavuza nesifo senhliziyo. Ngesikhathi ama-walnuts ehlinzeka ngamagremu angu-2.6 e-ALA ngokukhonza, i-"nutty" umgijimi-up, i-pecans, inikeza kuphela amagremu angu-0.5 ekusebenzeni.
I-Nut-so shabby;)
Izinzuzo
Izinhlobonhlobo zezifundo zocwaningo zibonise ukuthi zonke izintuthwane, kuhlanganise nama-walnuts, zingasiza ukwehlisa i-cholesterol engenampilo egazini lakho, ngenxa yalokho, ukunciphisa ingozi yesifo senhliziyo. Uma udliwa njengengxenye yokudla kwaseMedithera (cabanga ngezinhlanzi, amafutha, izithelo, imifino, amantongomane kanye nembewu), anciphisa ingozi yezinhliziyo zenhliziyo kanye nesifo sohlangothi.
Ama-walnuts ngokwawo anciphisa ukuziphatha okungempilo kokucindezeleka nokuthuthukisa isimo sengqondo kubantu besilisa. Kuye kwaboniswa ukusiza ukunciphisa ingozi ye-type 2 yesifo sikashukela kulabo besifazane nokuqiniswa ushukela wegazi.
I-Walnut-ty Idea Yonke
Ukuze uzuze izinzuzo zama-walnuts, zama ukudla i-ounce-cishe ngosuku oluthile. Yilokho cishe ngamaminithi angu-12 angama-walnut. Udinga ukuphefumlelwa okuthile? Hlola izindlela zokudla okumnandi zaseCalifornia Walnut Commission kanye namathiphu ami alula ngezansi:
- Okumnandi: Uma ususha ukudla ama-walnuts, siqala ukusikisela ngokumane uthathe okuncane kakhulu. Uzobona ukuthi ukunambitheka kwabo kuyinhlanhla, i-earthy ne-tart. Ama-walnuts amnyama ane-flavor, i-caramel flavour. Kodwa-ke, empeleni zibiza kancane esitolo esitolo kunezinhlobonhlobo zokukhanya. Kungani? Izitolo zokuthengisa zicabanga ukuthi azijabulisi kahle. Uma uhlela ukunikeza ama-walnuts aluhlaza, qinisekisa ukuthi uwagcina esiqandisini ukuze uzigcine ungahambi; zizohlala zihlanzekile kuze kube unyaka owodwa ogcwele.
- I-Toasted: Ukuze uphenduke ukunambitheka okuluhlaza, zama ukugcoba ama-walnuts. Ukusebenzisa ukushisa kusiza ukuqinisa ukunambitheka kwabo, kukhishwe ukunambitheka kokudla. Faka ama-walnuts agwetshiwe ngesaladi esisha noma ku-yogurt ephansi. Baphinde babambisane kakhulu ne-ravioli enokolweni noma bakhonze njengezinambitheka ezimnandi ezitsheni ezihlanganisiwe.
- Ukusabalalisa i-Pepper e-Red Pepper: Uma usulungele ukushaya isitsha esisha, zama i-Red Pepper Walnut Spread yami. Yisebenzise njengo hummus bese uyisakaza cishe noma yini (ama-burgers, izinhlanzi, ama-veggies, njalonjalo).
- I-Angel Hair Pasta ne-Pumpkin Ephuziwe, i-Sage, ne-Walnuts: Uma usulungele ukushaya isitsha esisha, zama i-Angel Hair Pasta yami ne-Pumpkin ephuziwe, i-Sage ne-Walnuts. Lesi sici esisha esishada yendabuko yindlela ephelele yokujabulela ama-flavour of the fall. Izingane zami zazihlabelela ngisho nezindumiso zayo!
Ngesikhathi esilandelayo lapho usitolo esitolo, thatha i-peek. Uphi ama-walnuts? Ingabe zifihlekile noma zikhonjiswe ngokuziqhenya ngamantongomane azo?
Ngokudla okuningi futhi ngokuthola ama-flavour azo okumnandi, singamhlonipha u-walnut futhi siqiniseke ukuthi akasenalo isihloko se-unsung hero.
NguJoy Bauer, MS, i-RDN, i-CDN, i-Health and Nutrition Expert ye-NBC's Today Show futhi umsunguli wezinkinobho ezidlayo.
> Imithombo:
> Jenkins, DJA, Hu, FB, Tapsell, LC, Josse, AR & Kendall, i-CWC (2008). Ukuzuzwa okungenzeka kunamantongomane e-type 2 sikashukela. I-Journal of Nutrition, 138 (9), 1752S-1756S.
> Njike, VY, Ayettey, R., Petraro, P., Treu, JA & Katz, DL (2015). Ukufaka ama-Walnut kubantu abadala abasengozini yesifo sikashukela: imiphumela ekubunjweni komzimba, izinga lokudla, kanye nezinyathelo zenhliziyo. I-British Medical Journal Ivule Ushukela KaShucwaningo Nokunakekelwa, 3 (1).
> Estruch, R., Ros, E., Salas-Salvado, J., Covas, M.-I., Corella, D., Aros, F., et al. (2013). Ukuvimbela okuyinhloko kwezifo zenhliziyo nesidlo saseMedithera. I-New England Journal of Medicine, 368, 1279-1290.