Wzọ asaa Hazelnuts Na-erite Uru Ahụike Gị

Ndinaya

• 1. Ihe juputara na Nri
• 2. Ibu Ibu Na Antioxidants
• 3. Nwere Ike Gooddị Mma Maka Obi
• 4. Ejikọtara na Ọnụ Ọrịa Cancer
• 5. Nwere ike belata Mbufụt
• 6. Nwere ike inye aka n'ọkwa shuga dị ala
• 7. Ọ dị mfe itinye na nri gị
• Isi Okwu

The hazelnut, makwaara dị ka filbert, bụ ụdị nut na-abịa site na Korylus osisi. A na-akọkarị ya na Turkey, ,tali, Spain na United States.

Hazelnuts nwere ekpomeekpo na-atọ ụtọ ma nwee ike iri ya, sie ma ọ bụ ghee ya na pasta.

Dị ka mkpụrụ ndị ọzọ, hazelnuts bara ọgaranya na nri ma nwee ọdịnaya dị ukwuu nke protein, abụba, vitamin na mineral. Ndị a bụ uru ahụike asaa nke hazelnuts.

1. Ihe juputara na Nri

Hazelnuts nwere nnukwu profaịlụ na-edozi ahụ. N’agbanyeghị na ha nwere calorie dị ukwuu, ha na-enweta ihe ndị na-edozi ahụ na abụba ndị dị mma.

Otu ounce (gram 28, ma ọ bụ ihe dị ka 20 dum) nke hazelnuts nwere (1):

• Calorisị: 176
• Total abụba: 17 gram
• Protein: Gram 4,2
• Carbs: 4,7 gram
• Eriri: 2,7 gram
• Vitamin E: 21% nke RDI
• Nyocha: 12% nke RDI
• Magnesium: 12% nke RDI
• Ọla kọpa: 24% nke RDI
• Manganese: 87% nke RDI

Hazelnuts nwekwara ezigbo vitamin B6, folate, phosphorus, potassium na zinc.

Na mgbakwunye, ha bụ ọgaranya sitere na abụba ndị nwere abụba na polyunsaturated ma nwee ezigbo omega-6 na omega-9 fatty acids, dị ka oleic acid (1,).

Ọzọkwa, otu ounce na-enye 2.7 gram nke eriri nri, nke na-eche maka ihe dịka 11% nke DV (1).

Agbanyeghị, hazelnuts nwere phytic acid, nke egosiri na ọ ga-emebi nsị nke ụfọdụ mineral, dịka iron na zinc, site na mkpụrụ (3).

Na nchikota Hazelnuts bụ isi iyi nke vitamin na mineral dị ka vitamin E, manganese na ọla kọpa. Na mgbakwunye, ha nwere ọdịnaya dị ukwuu nke omega-6 na omega-9 fatty acids.

2. Ibu Ibu Na Antioxidants

Hazelnuts na-enye ọtụtụ antioxidants.

Ndị antioxidants na-echebe ahụ pụọ na nrụgide oxidative, nke nwere ike imebi usoro sel ma kwalite ịka nká, kansa na ọrịa obi (,).

A maara antioxidants kasị ukwuu na hazelnuts dị ka ogige phenolic. Egosiputara ha iji nyere aka belata cholesterol ọbara na mbufụt. Ha nwekwara ike ịba uru maka ahụike obi yana ichebe ọrịa kansa (,,).

Nnyocha nke izu 8 gosipụtara na iri hazelnuts, ma ọ bụ na-enweghị akpụkpọ ahụ, belata nrụgide oxidative ma e jiri ya tụnyere ịghara iri hazelnuts, nke na-enweghị mmetụta ọ bụla (9).

Ihe ka ọtụtụ n'ime ndị antioxidants dị ugbu a na-etinye uche na akpụkpọ anụ ahụ. Agbanyeghị, ọdịnaya a na - egbochi antioxidant nwere ike belata mgbe usoro ịmịchaa (,,).

Ya mere, a na-atụ aro ka ị jiri mkpo na-achaghị acha, kpochaa ya ma ọ bụ na-enweghị ya ().

Na nchikota Hazelnuts bara ọgaranya na ngwongwo phenolic nke egosiri na ọ ga-eme ka nchedo antioxidant dị na ahụ. Ọ kachasị mma iri hazelnuts dum na enweghị nsogbu iji hụ na ị ga-enweta ebe kachasị elu nke antioxidants.

3. Nwere Ike Gooddị Mma Maka Obi

Egosiputa iri nkpuru iji chebe obi ().

Na hazelnuts, ọnụ ọgụgụ dị elu nke antioxidants na abụba ahụike nwere ike ime ka ikike antioxidant dịkwuo elu ma belata ọkwa cholesterol na ọbara (,).

Otu ọmụmụ ihe were otu ọnwa hụrụ mmadụ iri abụọ na otu nwere kọlestrọl dị elu bụ ndị riri 18-20% nke kalori ha na-eri kwa ụbọchị site na hazelnuts. Nsonaazụ gosiri na cholesterol, triglycerides na ajọ LDL cholesterol gbadara ().

Ndị sonyere na-enwekwa mmụba na ahụike akwara na nrịbama mbufụt n'ime ọbara.

Ọzọkwa, nyochaa nke ọmụmụ itoolu gụnyere ihe karịrị mmadụ 400 hụkwara mbelata na LDL ọjọọ na ogo cholesterol zuru oke na ndị riri hazelnuts, ebe ezigbo HDL cholesterol na triglycerides nọ na-agbanweghị ().

Nnyocha ndị ọzọ egosila mmetụta yiri nke ahụ na ahụike obi, nsonaazụ na-egosi obere ọkwa abụba ọbara na ogo vitamin E dị elu,,,,).

Ọzọkwa, nnukwu ọdịnaya nke acid fatty, eriri nri, antioxidants, potassium na magnesium na hazelnuts yiri ka ha ga - enyere aka ịhazi ọbara mgbali ().

Na mkpokọta, iri nri iri abụọ na itoolu ruo na iri isii na itoolu nke hazelnuts kwa ụbọchị ka ejikọtara na mmụba dị na mkpụrụ obi ahụike ().

Na nchikota Hazelnuts nwere ike ịbawanye ikike oxidative ma belata ogo abụba ọbara, nke nwere ike inye aka belata ọrịa nke ọrịa obi. O yikwara ka ha na-enyere aka ịhazi ọbara mgbali elu.

4. Ejikọtara na Ọnụ Ọrịa Cancer

Hazelnuts ’elu nchikota nke ogige antioxidant, vitamin na mineral nwere ike inye ha ụfọdụ mgbochi ọrịa kansa.

N'etiti mkpụrụ ndị ọzọ dị ka pecans na pistachios, hazelnuts nwere nchịkọta kachasị elu nke ụdị antioxidant a maara dị ka proanthocyanidins ().

Fọdụ nyocha-ọmụmụ na ọmụmụ anụmanụ egosila na proanthocyanidins nwere ike inye aka gbochie ma gwọọ ụfọdụ ụdị ọrịa kansa. A na-eche na ha na-echebe megide nrụgide oxidative (,).

Tụkwasị na nke ahụ, hazelnuts bara ụba na vitamin E, antioxidant ọzọ dị ike nke gosipụtara nchebe ga-ekwe omume megide mmebi sel nke nwere ike ibute ma ọ bụ kwalite kansa ().

N'otu aka ahụ, hazelnuts na-enye onye 87% RDI maka manganese n'otu elekere (1).

Manganese egosiputa iji nyere aka na oru nke enzymes ụfọdụ nke nwere ike belata mmebi nke oxidative ma belata ihe ize ndụ nke kansa (,).

Di na nwunye nyocha nke ule gosiri na hazelnut wepụ nwere ike ịba uru n'ịgwọ ọrịa cancer, imeju, ara na ọrịa kansa (,).

Ọzọkwa, ọmụmụ anụmanụ nke na-eji ngwaahịa sitere na wepụ hazelnut akpụkpọ emee ka ọ belata mbelata nke ọrịa cancer eriri mgbe oge ọmụmụ izu asatọ gasịrị ().

Ebe ọ bụ na emeela ọtụtụ ọmụmụ na-enyocha uru nke hazelnuts megide mmepe kansa na ọkpọkọ ule na anụmanụ, a chọkwuru ọmụmụ na ụmụ mmadụ.

Na nchikota Nchịkọta dị elu nke ogige antioxidant, vitamin E na manganese na hazelnuts nwere ike inye aka belata ohere nke ụfọdụ ọrịa kansa, ọ bụ ezie na achọrọ nyocha ọzọ.

5. Nwere ike belata Mbufụt

Ejikọtara hazelnuts na belata ihe nrịbama na-afụ ụfụ, n'ihi nnukwu mgbatị ha nke abụba ndị siri ike.

Otu nnyocha nyochara otú iri hazelnuts si emetụta ihe nrịba ọkụ na-afụ ụfụ, dịka nnukwu protein C-reactive protein, na mmadụ 21 nwere ọkwa cholesterol dị elu.

Ndị sonyere ahụ nwere mbelata dị ukwuu na mbufụt mgbe izu anọ gachara na-eso nri nri nke hazelnuts gụrụ 18-20% nke ngụkọta kalori niile ().

Ọzọkwa, iri gram 60 nke hazelnuts kwa ụbọchị maka izu 12 nyere aka belata akara nrịba ọkụ na ndị buru oke ibu na ndị buru ibu ().

Nnyocha ọzọ nyochare otú iri hazelnuts si emetụta mbufụt. O gosiputara na iri gram 40 nke hazelnuts nwere ike belata mmeghachi omume mkpasu iwe na ndị ahụike ().

N'otu aka ahụ, ndị mmadụ 50 nwere ọrịa metabolic nwere mbelata mbufụt mgbe ha richara gram 30 nke mkpokọta mkpụrụ akụ - walnuts gram 15, almọnd gram 7.5 na hazelnuts gram 7.5 - maka izu 12, ma e jiri ya tụnyere otu njikwa ().

Otú ọ dị, ọtụtụ ọmụmụ na-ekwubi na iri hazelnuts naanị ezughị. Iji belata mbufụt, ọ dịkwa mkpa ịgbaso kalori-achịkwa nri ().

Na nchikota Hazelnuts nwere ike inye aka igbochi na ibelata mbufụt n'ihi nnukwu uche ha nke abụba ndị siri ike. Ka o sina dị, ihe ndị ọzọ dịkwa mkpa.

6. Nwere ike inye aka n'ọkwa shuga dị ala

A na-egosi na mkpụrụ, dị ka almọnd na walnuts iji nyere aka belata ọ̀tụ̀tụ̀ shuga dị n'ọbara (,,).

Ọ bụ ezie na ha anaghị aba ụba, enwere nyocha na hazelnuts nwekwara ike inye aka belata ogo shuga dị n'ọbara.

Otu nnyocha nyochare mmetụta nke hazelnuts na ibu ọnụ n'ọbara shuga dị na mmadụ 48 nwere ụdị ọrịa shuga 2. Ihe dị ka ọkara riri hazelnuts dị ka nri, ebe ndị ọzọ na-eje ozi dị ka otu njikwa.

Mgbe izu asatọ gachara, ndị otu hazelnut ahụghị mbelata dị oke n'ọbara shuga dị n'ọbara ().

Otú ọ dị, ọmụmụ ọzọ nyere nchikota nke 30 gram nke mkpụrụ akụ a gwakọtara - walnuts gram 15, almọnd gram 7.5 na hazelnuts gram 7.5 - mmadụ 50 nwere ọrịa metabolic.

Mgbe izu iri na abụọ gachara, nsonaazụ ahụ gosipụtara oke mbelata insulin ngwa ngwa ().

Na mgbakwunye, egosiputala acid, nke bụ isi fatty acid dị na hazelnuts, ka egosiputa na ọ nwere mmetụta bara uru na insulin sensitivity (,).

Nnyocha ọnwa abụọ gosiri na nri bara ụba oleic acid belata oke shuga ọbara na insulin na-ebu ọnụ, ebe ị na-arịwanye elu insulin, na mmadụ 11 nwere ụdị ọrịa shuga 2 ().

O yiri ka nri dị na mkpụrụ akụ, gụnyere hazelnuts, nwere ike inye aka belata shuga shuga gị ma mee ka insulin nwee mmetụta.

Na nchikota

Hazelnuts nwere ọtụtụ ogige nwere ike inyere aka belata ogo shuga dị n'ọbara. Agbanyeghị, ihe akaebe dị oke ma uru ha bara uru ka ọ dị mkpa ịmụba n'ihu.

7. Ọ dị mfe itinye na nri gị

Enwere ike itinye hazelnuts n'ime nri dị ka nri siri ike ma ọ bụ dị ka ihe mgbakwunye n'ọtụtụ efere.

Nwere ike ịzụta ma nụ ụtọ ha raw, roara n'ọkụ, dum, sliced ​​ma ọ bụ ala. N'ụzọ na-akpali mmasị, o yiri ka ndị mmadụ na-ahọrọ sliced ​​na dum hazelnuts karịa ala ().

Ọ bụ ezie na ọnụ ọgụgụ kasị elu nke antioxidants dị na anụ ahụ, ụfọdụ ntụziaka chọrọ ka ị wepụ akpụkpọ ahụ. Enwere ike ịme ya site na ịmị mkpụrụ dị na oven maka ihe dị ka nkeji 10, nke na-eme ka akpụkpọ ahụ dị mfe.

Enwere ike ime ala hazelnuts nwere ntụ iji mee ntụ ọka maka mmiri ma ọ bụ mee bọta hazelnut, mgbasa na-edozi ahụ.

Ọzọkwa, hazelnuts nwekwara ike kpuchie ya na chocolate ma ọ bụ ngwa nri, dị ka cinnamon ma ọ bụ cayenne, maka ihe ụtọ ma ọ bụ oseose.

Ha na-eme oke nkwado maka achicha ma ọ bụ topping maka ice cream na ihe desser ndị ọzọ.

Na nchikota Enwere ike ịchọta hazelnuts dum, belata, n'ala, raw ma ọ bụ nke a tedara n'ọkụ. A na-erikarị ha dị ka nri ma ọ bụ tinye ya na nri na efere ndị ọzọ. Ọ kachasị mma iri ha na akpụkpọ anụ.

Isi Okwu

Hazelnuts jupụtara na nri, gụnyere vitamin, mineral, ogige antioxidant na abụba ndị dị mma.

Ha nwekwara ike ịba uru, gụnyere inye aka belata ogo abụba ọbara, ịhazi ọbara mgbali, belata mbufụt ma melite ogo shuga n'ọbara, n'etiti ndị ọzọ.

N’ebe dị ala, dị ka mkpụrụ osisi ndị ọzọ, hazelnuts nwere ike ibute nfụkasị nfụkasị ụfọdụ ndị mmadụ ().

N'ihe niile, hazelnuts bụ ezigbo ihe na-enye ụtọ nke na-edozi ahụ nke nwere ike itinye ya na nri gị ngwa ngwa.