Walnuts Wụrụ Ọ Dị Mma Maka Ndị Nwere Ọrịa Shuga?

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Ulo Ahụike Ọrịa shuga Ọrịa shuga oi-Shivangi Karn Site Shivangi Karn na Machị 30, 2021

Walnuts bụ nri na-edozi ahụ nke nwere ọgaranya na fatty acids, tinyere ọtụtụ ogige bioactive dị ka protein inine, mineral, fiber, phytosterols na phenolic compound. A na-ejikọta nri ukpa a na-eme ka a ghara ịrịa ọrịa shuga n'ihi ihe pụrụ iche ya.





Walnuts Soaked Maka Ọrịa Shuga

Mmiri walnuts nwere cholesterol-na-agbadata, mgbochi mkpali na mmetụta antioxidative, ihe kpatara eji ele ya anya dị ka ihe bara uru iji belata ihe ize ndụ nke ọrịa obi na oke ibu, abụọ n'ime isi nsogbu nke ọrịa shuga.

N’isiokwu a, ị ga-ahụ mkpakọrịta dị n’etiti ahịhịa na-arịa ọrịa shuga. Were anya.



N'usoro

Gini Ka Mmiri Siri Na Emere Ukpa?

Ndị ọkachamara na-atụkarị aro ịmị mkpụrụ, dị ka walnuts, n'abali ma ọ bụ ọbụlagodi maka awa 4-8 wee rie ihe mbụ n'ụtụtụ. Nke a bụ n'ihi ihe ndị a:

  • Ọ na - enyere aka sachaa onyinye a na - akpọ tannins dị na anụ walnuts. Tannins nwere ike polyphenols na-egbochi ọtụtụ ahụ ike dị ka ịbelata glucose na mbenata ọbara mgbali, agbanyeghị, tannins dị na walnuts raw ma ọ bụ mkpụrụ ọ bụla, na-arụ ọrụ dị ka mgbochi na-egbochi nri nke ụfọdụ nri dị ka iron.
  • Ọ na - enyere aka wepu unyi, uzuzu na ahihia di na akpukpo walnuts.
  • Ọ na - enyere aka wepu ụzọ abụọ n’ụzọ atọ nke acid phytic nke na - enyere aka ịkwalite mmịba nke mineral dịka zinc, iron, calcium na magnesium. [1]
  • Ọ na-eme ka walnuts dị mfe nsị, dị mfe ịta na nri-enyi na enyi.
  • Ọ na - eme ka walnuts bụrụ ihe na - enweghị isi.

N'usoro

Kedu ka Walnuts Mmiri si enyere Ndị Ọrịa Shuga Aka?

Nnyocha egosila na otu walnuts, ugboro ise ma ọ bụ karịa n'izu nwere ike inye aka belata ihe ize ndụ nke ụdị ọrịa shuga 2. Ha na-enyere aka melite ọrụ endothelial ma bụrụ akụkụ nke nri Mediterenian metụtara gburugburu 50 pasent mbelata ọrịa shuga. [abụọ]



  • Ọgaranya na omega 3

Walnuts bara ụba na omega-3 fatty acids dị ka alpha-linolenic acid (2.5 g). Acid fatty a nwere ike inye aka belata ibu ọnụ na ọkwa glucose nri mgbe a na-eri nri n'ihi ihe mgbochi mgbochi ya. Nakwa, walnuts na-eme ka insulin ghara inwe mmetụta na ndị ọrịa mamịrị nke nwere ike inye aka iji glucose mee ihe n'ụzọ ka mma. Studiesfọdụ nnyocha na-ekwukwa na a pụrụ iji walnut na ọgwụ metformin na-arịa ọrịa shuga na-enweghị mmekọrịta ọgwụ ma ọ bụ mmetụta ọjọọ. [abụọ]

  • Ọgaranya na antioxidants

Nnyocha egosila na walnuts jupụtara na antioxidants (3.68 mmol / oz) dị ka acid ellagic, flavonoids, vitamin E, melatonin, tocopherol, selenium na anthocyanins. Ogige ndị a nwere ike inye aka belata ihe ize ndụ nke ịrịa ọrịa shuga ma ọ bụ jikwaa ogo glucose na ndị ọrịa mamịrị. [3]

mfe ime nri nri Ezi ntụziaka

  • Ọgaranya na eriri

Walnuts nwere eriri 6.4 g kwa 100 g. Mgbe mmiri riri ha, ha na-agbari ngwa ngwa ma na-ata ata. Nnukwu ọdịnaya dị na walnuts nwere ike inye aka melite njikwa glycemic na mbufụt ma yabụ, na-enyere aka n'ịchịkwa ọrịa shuga.

  • Vitamin E

Vitamin E bụ vitamin dị oke mkpa iji gbochie ma ọ bụ igbu oge ihe egwu metụtara ọrịa shuga dịka ọrịa obi. Vitamin E, ihe nwere mmiri nwere ike ịgbanye na mmiri ọgwụ na-egbu mmiri, nwere ike inye aka melite ọrụ sel na ịgbanye ọbara. Nke a nwere ike igbochi ihe ize ndụ nke nsogbu ọrịa shuga dị ka ọhụụ na-adịghị mma, nkwụsị akụrụ, nnukwu cholesterol na ọrịa obi. [4]

  • Cholesterol dị ala

Mmiri walnuts nwere ike inye aka belata cholesterol dum site na 0.27 mmol / L na LDL (ọjọọ) cholesterol site na 0.24 mmol / L wee mụbaa ọkwa HDL (dị mma). Omega-3 na phytosterols na walnuts nwekwara ike inye aka belata plasma triglycerides ma ọ bụ ọkwa ọbara cholesterol metụtara ọrịa shuga. [5]

  • Obere na ntughari glycemic

Walnuts dị obere na glycemic index, nke pụtara, ha na-enyere aka igbochi ngwa ngwa glucose mgbe oriri. O nwere akwukwo glycemic nke 15. Soro walnuts mere maka oke nri nke oria shuga nke juputara na antioxidants dika flavonoids na mineral di nkpa dika potassium na magnesium.

N'usoro

Etu esi etinye walnuts tinye na nri?

Fọdụ ụzọ dị ịtụnanya iji tinye walnuts tinye na nri gị bụ:

  • Tinye walnuts tinye na oat ma ọ bụ ọka ụtụtụ.
  • I nwekwara ike itughari ufodu nkpuru osisi di n'ime nkpuru ahihia.
  • Kwadebe mkpịsị aka granola na-arụ na walnuts.
  • Tinye ha yogot ma obu curd.

N'usoro

Etu esi akwadebe walnuts etinyere?

Efrata

  • Otu iko of walnuts.
  • Ntụtụ nke nnu Himalayan
  • Iko mmiri abụọ ma ọ bụ abụọ na ọkara.

Usoro

  • Tinye walnuts na nnukwu efere ma tinye mmiri na nnu.
  • Hapụ ya maka awa 4-8.
  • I nwekwara ike jiri akwa dị ọcha kpuchie nnukwu efere ahụ.
  • Mgbe ha sachara ya, sachaa mmiri.
  • Iri mgbe ha wepụsịrị shei ha ihe mbụ n'ụtụtụ.
  • Ọ bụrụ n ’ọ dị gị ka ha chọkwuru awa iji banye mmiri, gbanwee mmiri ka ọ gachaa awa asatọ ma tinye ha n’ime ngwa nju oyi n’ime otu awa ma ọ bụ abụọ.
  • Ọ bụrụ na ịchọrọ ịchekwa ha, hapụ ha ka ha kpoo mgbe ha sachara, n'elu mpempe akwụkwọ na-ekpo ọkụ n'ime ụlọ ihe dị ka awa isii, wee bufee ha na akpa ikuku.

Iji Mechie

Mmiri walnuts bụ nri magburu onwe ya maka ndị nwere ọrịa shuga. Ha dị obere na cholesterol na glycemic index na nnukwu nri dị ka antioxidants. Iri walnuts etinyere kwa ụbọchị nwekwara ike inye aka gbochie ọrịa shuga.

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