Ama-calories aseWalnuts kanye nezinzuzo zabo zezempilo
Esinye sezici ezibaluleke kakhulu ekulahlekelweni kwesisindo ukunamathela kokudla. Ucwaningo luye lwabonisa ukuthi ukulahlekelwa isisindo kungatholakala kungakhathaliseki ukuthi kunamakhomikhali amaningi (amaphesenti ama-khalori avela kumafutha, ama-carbohydrate kanye namaprotheni), uma nje kunciphisa ikhalori. Kodwa, abantu banamathuba amaningi okunamathela kuhlelo futhi balondoloze isisindo uma bezwa begcwele futhi banelisekile.
Ukudla ukudla, njenge-walnuts, okucebile ku-fibre, amaprotheni, namafutha enempilo kukhona okugcwala kakhulu ngoba kusetshenziswe kancane kancane.
Ngaphezu kwalokho, i-walnuts yindlela ephansi ye-carbohydrate equkethe omega-3 alpha-linolenic acid (ALA) esitshalo. I-long chain omega-3 fatty acids, i-DHA ne-EPA ingahlanganiswa kusuka ku-ALA. Ucwaningo lubonise ukuthi ukudla okunomsoco omega-3 fatty acids kunganciphisa ingozi yesifo senhliziyo futhi kungabasiza labo abanesifo sikashukela sohlobo lwesibili, ikakhulukazi labo abane-triglycerides ephakeme. Indlela enhle yokuthuthukisa umsoco wakho, kuyilapho ukunciphisa ukudla kwakho kwe-carbohydrate ukwengeza ama-walnut ohlelweni lwakho lokudla.
| Ama-Walnuts Facts Nutrition | |
|---|---|
| Ukukhonza Usayizi 1/4 indebe, kugobolondo, isivuno esidliwayo (amantongomane angu-7) (28 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 183 | |
| Ama-calories avela ku-Fat 164 | |
| Inani lamafutha 18.3g | 28% |
| I-Satatated Fat 1.7g | 9% |
| I-Polyunsaturated Fat 13.2g | |
| I-Monounsaturated Fat 2.5g | |
| I-cholesterol 0mg | 0% |
| I-sodium 1mg | 0% |
| Potassium 123.48mg | 4% |
| Ama-carbohydrate 3.8g | 1% |
| I-Fiber Diet 1.9g | 8% |
| Ama-sugar Sugar 0.7g | |
| Amaprotheni 4.3g | |
| I-Vitamin A 0% · I-Vitamin C 1% | |
| I-calcium 3% · I-Iron 5% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Ingxenye eyodwa yama-walnuts (ama-7 aphelele, ama-halve angu-14, noma i-1/4 indebe) iqukethe i-2.5 g ye-ALA futhi iphathelene ne-183 kilojoule, ama-18 g amafutha, i-1.7 g fat fatated, 4 g carbohydrate, i-2 g fiber, ne-4 g amaprotheni .Isihluthulelo sokwengeza amafutha enempilo njengamantongomane ekudleni kwakho ukuphatha ingxenye yakho ngokufanele. Ukusebenzisa amantongomane amancane, nakuba ama-carbohydrate aphansi (kuphela 4 g), angaba ngamakholori aphezulu.
Ukudla ngokweqile, ngisho nemithombo yokudla enempilo, kungabangela ukuzuza isisindo. Ngakho-ke, uma ungeza ama-walnuts ohlelweni lwakho lokudla njengesidlo ngokwayo, qiniseka ukuthi uyilondoloza ekusebenzeni okulodwa. Uma, ngakolunye uhlangothi, ubeka ezimbalwa esaladini lakho, i-yogurt noma uwadlulisela ngesicucu sezithelo, njenge-apple yesidlo, unciphisa isabelo sakho cishe ngamaminithi angu-7, noma ama-walnuts angu-3-4 wonke. Indlela enhle yokwandisa ivolumu yakho ukusebenzisa amantongomane aqoshiwe.
Izinzuzo zezempilo ze-Walnuts
Ngaphezu kokuba namafutha enempilo, ama-walnuts angumthombo omuhle weprotheyini ne-fiber. Ama-fibre namaprotheni angasiza ukukugcina ugcwele. Ukudla kwe-fibre okucebile nakho kungasiza ekuhlinzekeni umzimba ngokusakaza okunamandla kweglucose, ukuvimbela ama-spikes amakhulu e-sugar spikes. Ucwaningo luye lwabonisa ukuthi abantu abadla ukudla okuphezulu kwe-fiber banamathuba amaningi okugcina isisindo esinempilo futhi banomngcipheko wesifo senhliziyo nomdlavuza. Ama-walnuts nawo angumthombo omuhle wevithamini enamafutha ahlaziyekile, i-vitamin E enezindawo zokulwa ne-antioxidant.
Imibuzo Ejwayelekile Nge-Walnuts
Ingabe ukudla ama-walnuts kungenza ngithole isisindo?
Abantu abaningi bakholelwa ukuthi ngoba ama-walnuts ayenziwe ngamanoni, ukuthi akufanele adle ngoba ukwenza kanjalo kuzokwenza bahlume . Lokhu akulona iqiniso. Eqinisweni, ucwaningo lubonisa ukuthi abantu abasebenzisa amantongomane njalo banesisindo esingaphansi kwalabo abavame ukudla amantongomane.
Ukwengeza amafutha enempilo anjenge-walnuts ekudleni kwakho kungaba yindlela enhle yokwengeza i-fibre, amaprotheni, kanye namafutha okugcoba.
Uma ufaka ama-walnuts ama-carbohydrate aphezulu afaka ama-breadcrumbs nama-sauces anzima, empeleni unganciphisa ukudla kwakho kwekhalori, ulahlekelwe isisindo, futhi uthuthukise ushukela wegazi. Kodwa, kubalulekile ukuba uqaphele ukuvimbela ukudla okudliwayo; njalo qiniseka ukuthi ufunda amalebula ngaphambi kokufaka. Ama-walnuts amaningi kakhulu angaholela ekudleni okungaphezulu kwekhalori okungaholela ekutheni uzuze isisindo. Ungazami ukuphuza ngaphandle kwesikhwama ngaphandle kwengqondo, njengoba amakhalori angafaka ngokushesha. Gcina futhi engqondweni, ukuthi wonke ama-walnuts aqukethe ama-calories amaningi kunama-walnut half noma ama-walnuts aqoshiwe, okusho ukuthi ungadla kancane, ngamakhalori amaningi.
Ukuthatha nokugcina ama-Walnuts
Uma ukhetha ama-walnuts, qiniseka ukuthi ukhetha inguqulo engaqinisekisiwe. I-sodium eningi kakhulu ingandisa ukwanda kwegazi futhi ibangele ukuqhuma. I-Walnuts kufanele iphunga umchamo omnene futhi ithole ukunambitheka okumnandi. Uma bezwa njengepende elincane, baye bahamba futhi kufanele balahlwe.
Ukuze uthole indawo yokugcina ishalofu, gcina ama-walnuts akho ku-container engenazicabha esiqandisini noma efrijini, kuye ngokuthi uhlela ukuwasebenzisa. Ukugcina ama-walnuts abandayo kungavimbela ama-walnuts ukusuka ekuhambeni. Ama-Walnuts agcinwe esiqandisini kufanele agcinwe kude nokudla okunamakha amahle, njenge-anyanisi, i-garlic, noma inhlanzi, njengoba i-walnuts ingakwazi ukuthola ama-flavour yokudla okunye.
Uma uhlela ekugayeni ama-walnuts akho ukuze usebenzise njengosidlo se-walnut, linda uze ulungele ukuwusebenzisa iresiphi yakho ukuze ulondoloze ukunambitheka okukhulu.
Izindlela Ezempilo Zokulungiselela Amalnuts
Ama-Walnuts ayidla ukudla okunempilo kakhulu. Kungasetshenziselwa ukufaka esikhundleni se-breadcrumbs, njengokungeza ama-saladi, izitsha zangasese kanye ne-oatmeal, noma udliwe ngokwabo njenge-snack. Nazi ezinye izindlela ezinhle zokwengeza ama-walnut ohlelweni lwakho lokudla.
- Sebenzisa amaWalnuts njengeProtheni Topper: Ukudla amaprotheni aphilile angathola ukukhukhumeza nokukhungatheka. Kubalulekile ukwengeza ukunambitheka, kodwa kubaluleke kakhulu ukugwema inani elikhulu likasawoti namafutha ekuphekeni. Esikhundleni sokupheka ngama-sauces asindayo, ukuthosa nokusebenzisa i-breadcrumbs ukunambitheka amaprotheni wakho, sebenzisa ama-walnuts okwenziwe nge-crunch, ukunambitheka, namafutha enempilo. Inkukhu ephezulu, i-turkey, inyama yenkomo, inyama yengulube, noma inhlanzi enezingubo zesikhumba. Thenga ama-walnuts aqoshiwe noma asemhlabathini, noma uzibophe.
- Yeqa Abakwa-Crackers, Isinkwa, neRayisi: Abaqashi, isinkwa, nelayisi ngokuvamile basebenzisa njengokudla kokugcwalisa. Inkinga ukuthi ama-carbohydrate ehlanjululwe njengabaqhekezi abamhlophe, isinkwa esimhlophe, nelayisi omhlophe angaba ne-sugar sukari, futhi mhlawumbe aze aholele ekuthandeni okuningi. Uma udla ukudla lokhu, uzothola isisindo futhi. Ngesikhathi esilandelayo lapho unesobho lesidlo sasemini noma i-stirry fry for dinner, unciphisa ukudla kwakho kwe-carbohydrate futhi ukhulise ukudla kwakho kwefayibha ngokufaka ambalwa ama-walnuts ezithombeni zakho.
- Ezinye Izindlela Zokusebenzisa Ama-Walnuts:
- Yidla njengendlela yokudla okufana nalokho (okungenani 1/4 yendebe) noma ukubambisana nabo ngokukhonza izithelo (ukunciphisa ingxenye ibe yingxenye yokukhokhela amakholori). Qiniseka ukuthi ukhetha ukungaqiniseki.
- Chop noma ukushayela ku-blender bese ufaka i-yogurt, i-oatmeal, ne-whole side side izitsha.
- I-walnuts engezansi ezitsheni ze-smoothies noma ukufaka esikhundleni sokudla kwe-flax imbewu, i-hemp, i-chia, noma i-nutters.
- Yeqa ukugqoka okwemnandi bese uphonsa ama-walnuts ibe isaladi ukunciphisa okuqukethwe okunamafutha okugcwele.
Ukupheka kwama-Walnut
Hlola lezi zokupheka ezisebenzisa ama-walnuts ngendlela ejabulisayo, izindlela zokudala, nezindlela ezinhle .
- I-Tuna i-Walnut eqoshiwe i-Tomato
- I-Carb ephansi ye-Cranberry Walnut Cookies
- Amazing Pumpkin Walnut Muffins
- 7 Izitsha Zama-Walnut Enempilo Nenhle
Phakamisa ukudla okuyisisekelo nemifino engekho-starchy kanye namazambane amazambane abhakabhakeni noma okusanhlamvu okuphelele ukuze uthole ukudla okulawulwa ngokulinganisela, okunenhliziyo enempilo, okuphethwe yi-carbohydrate.
> Imithombo:
> Sacks FM, Grey GA, Carey VJ, et al. Ukuqhathaniswa kokudla okuyisisindo-ukulahlekelwa ngezinhlobonhlobo zamafutha, amaprotheni, nama-carbohydrate. N Engl J Med. 2009; 360: 859-873.
> Champagne C, Kris-Etherton P, Raynor H, Wolf A. Nini futhi nini ukudla ... yini eyenza ukwelashwa ngokweqile? Isisindo Sokuphatha Isisindo. I-Academy Yokudla Ne-Dietetics. 2015; ivolumu 13: 3. 8-11.
> I-Linus Pauling Institute. Ama-Essential Acids Acids.
> I-Linus Pauling Institute. Amantongomane.
> California Walnuts. Indlela Yokuthenga Ukunakekela nokugcina ama-Walnuts.