Top 9 Mkpụrụ na-eri nri maka ahụike ka mma

Ndinaya

• Uru Ahụike nke Iri Nri
• 1. almọnd
• 2. Pistachios
• 3. Ukpa
• Healthy Breakfast Ideas: Ukpa Granola
• 4. Cashews
• 5. Pecans
• 6. Macadamia Mkpụrụ
• 7. Brazil Mkpụrụ
• 8. Hazelnuts
• 9. Ahụekere
• Isi Okwu

Mkpụrụ bụ nhọrọ nri siri ike.

Ọ bụ ezie na ha na-abụkarị abụba, abụba ha nwere bụ ụdị ahụike. Ha bụkwa ezigbo isi mmalite nke eriri na protein.

Ọtụtụ nnyocha egosiwo na mkpụrụ na-enye abamuru dị iche iche na ahụike - ọkachasị maka iwelata ihe egwu ọrịa obi.

Nke a bụ mkpụrụ 9 dị egwu na uru ahụike ha.

Uru Ahụike nke Iri Nri

Ke ofụri ofụri, akụ bụ ezigbo isi mmalite nke abụba, eriri na protein.

Ọtụtụ n’ime abụba dị n’ime mkpụrụ abụba abụba abụba, yana omega-6 na omega-3 polyunsaturated abụba. Ma, ha nwere ụfọdụ abụba juru eju.

Mkpụrụ na-ewekwa ọtụtụ vitamin na mineral, gụnyere magnesium na vitamin E.

Ọtụtụ ọmụmụ nyochaworo uru ahụike nke ụba nri bekee.

Otu meta-analysis nke 33 ọmụmụ chọpụtara na nri dị elu na mkpụrụ anaghị emetụta oke uru ma ọ bụ ọnwụ ọnwụ ().

N'agbanyeghị nke ahụ, n'agbanyeghị na enwechaghị mmetụta na ibu, ọtụtụ ọmụmụ gosipụtara na ndị na-eri mkpụrụ osisi na-adị ogologo ndụ karịa ndị na-adịghị eri. Nke a nwere ike ịbụ n'ihi ikike ha nwere iji nyere aka gbochie ọtụtụ ọrịa na-adịghị ala ala (,,,).

Dịka ọmụmaatụ, mkpụrụ nwere ike belata ihe ize ndụ maka ọrịa metabolic, dị ka ọbara mgbali elu na ọkwa cholesterol (,,,).

N’ezie, otu nnyocha n’ime ihe karịrị mmadụ 1,200 chọpụtara na iri nri ndị Mediterranean tinyere gram 30 nke mkpụrụ kwa ụbọchị belata njupụta nke ọrịa metabolic karịa nri abụba dị ala ma ọ bụ nri Mediterranean na mmanụ oliv ().

Ọzọkwa, mkpụrụ nwere ike belata ihe ize ndụ gị nke ọrịa ndị ọzọ na-adịghị ala ala. Dị ka ihe atụ, iri mkpụrụ osisi pụrụ ime ka ọ̀tụ̀tụ̀ shuga dị n'ọbara dịkwuo mma ma belata ihe ize ndụ nke ụfọdụ ọrịa cancer (,).

Na nchikota
Iri mkpụrụ nwere ike inye aka belata ihe egwu
ọtụtụ ọrịa na-adịghị ala ala, gụnyere ọrịa obi na ọrịa shuga.

1. almọnd

Almọnd bụ mkpụrụ osisi nke nwere ọtụtụ ihe oriri bara uru (13).

Otu ije ozi - gram 28 ma ọ bụ obere aka - ngwugwu dịka:

• Calorisị: 161
• Abụba: 14 gram
• Protein: 6 gram
• Carbs: 6 gram
• Eriri: 3.5 gram
• Vitamin E: 37% nke Ntughari
  Oriri ụbọchị (RDI)
• Magnesium: 19% nke RDI

Almọnd nwere ike melite ogo kọleji.

Ọtụtụ obere ọmụmụ achọpụtala na iri nri almond nwere ike belata "ọjọọ" LDL cholesterol, mkpokọta cholesterol na oxidized LDL cholesterol, nke kachasị emerụ ahụ ike (,,).

Otú ọ dị, otu nnyocha buru ibu jikọtara nsonaazụ nke ọmụmụ ihe ise ọzọ wee kwubie na ihe akaebe ezughi oke iji gosi na almọnd na-emezi cholesterol ().

Ka o sina dị, almọnd ndị a na-eri dị ka akụkụ nke nri kalori dị ala nwere ike inye aka belata ọnwụ na mgbali elu ọbara na ndị buru ibu ma ọ bụ buru ibu (,).

Na mgbakwunye, iri nri na otu ounce (gram 28) nke almọnd nwere ike inye aka belata ịrị elu shuga shuga nke na-eme mgbe nri riri ihe dịka 30% na ndị nwere ọrịa shuga mana ọ bụghị nke ọma na ndị ahụike ().

Ọzọkwa, egosiri na almọnd iji belata mbufụt na ndị nwere ụdị ọrịa shuga 2 ().

N'ikpeazụ, almọnd nwere ike ịba uru na eriri afọ gị site n'ịkwado uto nke nje bacteria na-aba uru, gụnyere Bifidobacteria na Lactobacillus ().

Na nchikota
Almọnd nwere ọtụtụ ihe dị mkpa
nri ndị nwere ike inye aka belata ọrịa obi na ọrịa shuga.
Otú ọ dị, ọ dị mkpa ka ọmụmụ ihe ka ukwuu iji gosipụta mmetụta ndị a.

2. Pistachios

Pistachios bụ akụ a na-erikarị nke nwere eriri dị elu (23).

Otu ounce (gram 28) nke pistachios nwere ihe dị ka:

• Calorisị: 156
• Abụba: 12.5 gram
• Protein: 6 gram
• Carbs: 8 gram
• Eriri: 3 gram
• Vitamin E: 3% nke RDI
• Magnesium: 8% nke RDI

N'otu aka ahụ na almọnd, pistachios nwere ike imeziwanye ọkwa cholesterol - iri nri 2-3 (gram 56-84) nke pistachios ụbọchị nwere ike inye aka ịbawanye "ezigbo" HDL cholesterol ().

Ọzọkwa, pistachios nwere ike inye aka melite ihe ndị ọzọ na-akpata ọrịa obi, gụnyere ọbara mgbali, ịdị arọ na ọnọdụ oxidative.

Ọnọdụ Oxidative na-ezo aka n'ọbara nke kemịkalụ oxidized, nke nwere ike inye aka na ọrịa obi (,,,,).

Kedu ihe ọzọ, pistachios nwere ike inye aka belata ịrị elu n'ọbara shuga mgbe nri gachara ().

Na nchikota
Mkpụrụ Pistachio yiri ka ọ bara uru
Mmetụta na ọrịa obi ọnya ihe ize ndụ mgbe eri na elu nke ọzọ
ihe karịrị otu ounce (gram 28) kwa ụbọchị.

3. Ukpa

Walnuts bụ mkpụrụ osisi a ma ama na ezigbo ezigbo omega-3 fatty acid alpha-linolenic acid (ALA) (30).

Otu grace 28 gram nke walnuts nwere ihe dị ka:

• Calorisị: 182
• Abụba: 18 gram
• Protein: 4 gram
• Carbs: 4 gram
• Eriri: 2 gram
• Vitamin E: 1% nke RDI
• Magnesium: 11% nke RDI

Walnuts pụtara imeziwanye ọtụtụ ihe gbasara ọrịa obi, nke nwere ike ịbụ n'ihi ọdịnaya ha dị elu nke ALA na nri ndị ọzọ.

Ọtụtụ nnukwu ọmụmụ achọpụtala na iri walnuts budata belata cholesterol zuru oke na "ọjọọ" LDL cholesterol ka ọ na-abawanye ọkwa "ezigbo" HDL cholesterol (,,).

Ha nwekwara ike imeziwanye ihe ndị ọzọ metụtara ahụike obi, gụnyere ọbara mgbali na ọbara na-adịkarị site na usoro mgbasa ọbara gị,,.

Na mgbakwunye, ukpa nwere ike inye aka belata mbufụt, nke nwere ike itinye aka n'ọtụtụ ọrịa na-adịghị ala ala ().

N’ụzọ na-akpali mmasị, otu ọmụmụ banyere ụmụ akwụkwọ kọleji chọpụtara na iri walnuts mụbara ọ̀tụ̀tụ̀ cognition a na-akpọ “ntụgharị uche na-enweghị isi,” na-egosi na ukpa ahụ nwere ike inwe mmetụta bara uru na ụbụrụ ().

Na nchikota
Walnuts bụ ezigbo isi iyi abụba omega-3
ALA na ọtụtụ nri ndị ọzọ. Iri walnuts nwere ike ịba uru ahụike ahụike na
nwedịrị ike ịbụ ụbụrụ gị.

Healthy Breakfast Ideas: Ukpa Granola

4. Cashews

Cashews bụ akụkụ nke ezinụlọ nut ezinụlọ ma nwee profaịlụ dị mma (38).

Otu ounce (gram 28) nke obere ego nwere ihe dị ka:

• Calorisị: 155
• Abụba: 12 gram
• Protein: 5 gram
• Carbs: 9 gram
• Eriri: 1 gram
• Vitamin E: 1% nke RDI
• Magnesium: 20% nke RDI

Otutu ihe omumu enyochala ma nri di elu na cashews nwere ike imeziwanye ihe mgbaàmà nke oria metabolic.

Otu nnyocha chọpụtara na nri nwere 20% nke calorie site na cashews mere ka ọbara mgbali elu na ndị nwere ọrịa metabolic ().

Nnyocha ọzọ chọpụtara na cashews mụbara ikike nke antioxidant nke nri ().

N'ụzọ na-akpali mmasị, nnyocha ole na ole egosiwo na nri ndị nwere nnukwu ego nwere ike ime ka shuga dị n'ọbara ndị mmadụ na-arịa ọrịa metabolic (,).

Nnyocha ọzọ buru ibu chọpụtara na ihe oriri na-eri na cashews na-ebelata ọbara mgbali na ọkwa dị elu nke "ezigbo" HDL cholesterol. Agbanyeghị, ọ nweghị mmetụta dị mkpa na ibu ahụ ma ọ bụ ogo shuga dị n'ọbara ().

Na nchikota
Cashews nwere ọtụtụ ihe dị mkpa
nri na ọmụmụ ihe na-egosi na ha nwere ike melite ogo abụba ọbara na
belata ọbara mgbali.

5. Pecans

A na-ejikarị pecans eme ihe eji megharịa ọnụ, ma ha na-edozi ahụ nke ọma (43).

Otu ounce (gram 28) nke pecans nwere ihe dị ka:

• Calorisị: 193
• Abụba: 20 gram
• Protein: 3 gram
• Carbs: 4 gram
• Eriri: 2,5 gram
• Vitamin E: 2% nke RDI
• Magnesium: 8% nke RDI

Nnyocha ole na ole egosila na pecans nwere ike belata "ọjọọ" LDL cholesterol na ndị nwere ogo kọleji kwesịrị (, 45).

Dị ka mkpụrụ ndị ọzọ, pecans nwekwara polyphenols, nke bụ ogige ndị na-arụ ọrụ dị ka antioxidants.

N'ime otu ọmụmụ izu anọ, ndị mmadụ riri pecans dị ka 20% nke nri kalori ha kwa ụbọchị gosipụtara profaịlụ antioxidant dị mma n'ọbara ha (46).

Na nchikota
Pecans nwere ọtụtụ uru
ndị na-edozi ahụ. Ha na-ebukwa antioxidant ma nwee ike inye aka belata LDL "ọjọọ"
cholesterol.

6. Macadamia Mkpụrụ

Mkpụrụ Macadamia nwere ọtụtụ ihe ndị na-edozi ahụ ma bụrụ isi iyi nke abụba a na-ekpochapụ (47).

Otu ounce (gram 28) nwere ihe dịka:

• Calorisị: 200
• Abụba: 21 gram
• Protein: 2 gram
• Carbs: 4 gram
• Eriri: 2,5 gram
• Vitamin E: 1% nke RDI
• Magnesium: 9% nke RDI

Ọtụtụ uru ahụike nke makadamia na-emetụta ahụike obi. Nke a nwere ike ịbụ n'ihi ọdịnaya ha dị elu nke abụba abụba.

Otutu ihe omumu egosila na nri ndi bara uba na macadamia nwere ike belata cholesterol zuru oke na choo LDL cholesterol "ojoo" n'ime ndi nwere oke cholesterol ().

Otu nri bara ọgaranya nke macadamia rụpụtara nsonaazụ dịka ụdị nri obi dị mma nke American Heart Association tụrụ aro.

Tụkwasị na nke a, mkpụrụ osisi macadamia nwere ike belata ihe ndị ọzọ dị egwu maka ọrịa obi, gụnyere nrụgide oxidative na mbufụt ().

Na nchikota
Mkpụrụ Macadamia dị oke elu
abụba na-edozi ahụ. Nke a nwere ike ịkọwa ikike ha nwere iji belata ọrịa obi
ihe ize ndụ.

7. Brazil Mkpụrụ

Mkpụrụ osisi Brazil sitere na osisi dị na Amazon ma bụrụ nnukwu ọgaranya nke selenium (51).

Otu grace (gram 28) nke mkpụrụ osisi Brazil nwere ihe dị ka:

• Calorisị: 182
• Abụba: 18 gram
• Protein: 4 gram
• Carbs: 3 gram
• Eriri: 2 gram
• Vitamin E: 8% nke RDI
• Magnesium: 26% nke RDI

Selenium bụ ịnweta nke na-arụ ọrụ dị ka antioxidant. Ọ bụ ezie na a na-eji ya maka ọtụtụ ọrụ ahụ, naanị ị ga-enweta obere obere ya site na nri gị.

Otu ounce (28-gram) nke mkpụrụ osisi Brazil ga-enye gị ihe karịrị 100% nke RDI maka selenium.

Selenium erughi bụ obere na-emekarị naanị na ụfọdụ ọrịa na-ekwu.

Dịka ọmụmaatụ, otu nnyocha chọpụtara na ndị mmadụ na-agwọ hemodialysis maka ọrịa akụrụ enweghị selenium.

Mgbe ndị a riri naanị otu mkpụrụ osisi Brazil kwa ụbọchị maka ọnwa atọ, ọkwa selenium ọbara ha laghachiri na nkịtị, mkpụrụ ahụ nwekwara mmetụta antioxidant n'ọbara ha ().

Mkpụrụ osisi Brazil nwekwara ike belata ọkwa cholesterol. Kedu ihe ọzọ, ha nwere ike belata nrụgide oxidative ma melite ọrụ nke arịa ọbara na ndị na-eto eto buru oke ibu (,).

N'ikpeazụ, mkpụrụ osisi Brazil nwere ike belata mbufụt ma ndị ahụike na ndị na-arịa hemodialysis (,).

Na nchikota
Mkpụrụ osisi Brazil bụ isi iyi dị mma
selenium. Ha nwekwara ike inye aka belata ọkwa kọlesterol, nrụgide oxidative na
mbufụt.

8. Hazelnuts

Hazelnuts na-edozi ahụ nke ukwuu (57).

Otu ounce (gram 28) nke hazelnuts nwere ihe dị ka:

• Calorisị: 176
• Abụba: 9 gram
• Protein: 6 gram
• Carbs: 6 gram
• Eriri: 3.5 gram
• Vitamin E: 37% nke RDI
• Magnesium: 20% nke RDI

Dị ka ọtụtụ mkpụrụ ndị ọzọ, hazelnuts na-egosi na ọ nwere mmetụta bara uru na ihe ndị nwere ike ịkpata ọrịa obi.

Otu nnyocha chọpụtara na nri hazelnut-bara ụba na-ebelata mkpokọta cholesterol, "ọjọọ" LDL cholesterol na triglycerides. O mekwara ihe nrịbama nke mbufụt ma melite ọrụ arịa ọbara ().

Nnyocha ndị ọzọ egosila na nri hazelnut nwere ike imeziwanye ọkwa cholesterol ma mee ka vitamin E dị na ọbara (,) dịkwuo elu.

Na nchikota
Hazelnuts bụ ezigbo isi iyi nke ọtụtụ
nri, dị ka vitamin E. Ha nwekwara ike belata ihe ndị na-akpata ọrịa obi.

9. Ahụekere

N'adịghị ka mkpụrụ ndị ọzọ dị n'isiokwu a, ahụekere abụghị mkpụrụ osisi, kama ọ bụ nke ezinụlọ na-amịpụta.

Otú ọ dị, ha nwere profaịlụ yiri nke ahụ na uru ahụike dị ka mkpụrụ osisi (61).

Otu ounce (gram 28) nke ahụekere a roara n'ọkụ nwere nke ọma:

• Calorisị: 176
• Abụba: 17 gram
• Protein: 4 gram
• Carbs: 5 gram
• Eriri: 3 gram
• Vitamin E: 21% nke RDI
• Magnesium: 11% nke RDI

Nnyocha e mere n'ihe karịrị mmadụ 120,000 gosiri na efere metụtara ahụekere dị elu metụtara ọnụọgụ ọnwụ dị ala ().

Ahụekere nwekwara ike imeziwanye ihe ndị na-akpata ọrịa obi ().

N’ụzọ na-akpali mmasị, otu nnyocha chọpụtara na ụmụ nwanyị na-eri bred pean karịa ugboro ise n’izu nwere obere ụdị ọrịa shuga 2 ().

Ọzọkwa, ụkwara ume ọkụ na ọrịa nfụkasị nwere ike ịdị obere n'ahụ ụmụaka nke nne ndị riri ahụekere otu ugboro ma ọ bụ karịa kwa izu n'oge afọ ime ().

Agbanyeghị, ọtụtụ ụdị nwere mmanụ buru ibu, shuga na ihe ndị ọzọ. Ya mere, ọ kacha mma ịhọrọ ahuekere butter na ọdịnaya ahụekere kachasị elu.

N'otu aka ahụ, a na-etinyekarị ahụekere nnu, nke nwere ike iwepụ ụfọdụ uru ndị ha metụtara ahụ ike. Kama, gbalịa ịhọrọ ahụekere mara mma, nke na-enweghị nnu, nke a na-ejighị nke ọma.

Na nchikota
N'adịghị ka ọtụtụ mkpụrụ ndị ọzọ, ọ bụ nke ahụekere
ezinụlọ ezinụlọ. Otú ọ dị, ha nwere profaịlụ na-edozi ahụ nke yiri osisi
mkpụrụ ma nwee ike inye aka belata ihe ndị na-akpata ọrịa obi na ọrịa shuga.

Isi Okwu

Mkpụrụ bụ otu n'ime nri ahụike kachasị mma ị nwere ike iri, ebe ha nwere ọtụtụ nri dị mkpa.

Otú ọ dị, mmetụta ndị bara uru ha na-enwe bụ ihe ndị dị n’ime mkpụrụ akụ́kụ́ ndị e meworo obere obere ka ha nwee ihe ndị ọzọ na-enweghị ha.

Ọtụtụ ihe ndị a na-eri eri, dị ka bọta ahụekere, na-enwekarị nnu dị ukwuu ma ọ bụ na-etinye shuga. N'ihi ya, ọ kachasị mma ịzụta mkpụrụ na-enweghị ihe ọzọ agbakwunyere.

Mgbe etinyere ya na nri siri ike nke nwere ụdị okike ndị ọzọ, nri niile, mkpụrụ akụ nwere ike inye aka belata ihe egwu dị ọtụtụ ọrịa na-adịghị ala ala.