Nā Walnuts: Nānā Mea Ola

Nā Calories ma Walnuts a me ko lākou mau Huakaʻi Ola

ʻO kahi o nā mea koʻikoʻi loa no ka liloʻana o ke kaumaha,ʻo ka mālamaʻana i kaʻai. Ua hōʻike nā haʻawina e hiki ke hoʻokōʻia nā paʻakikena kaumaha me ka nānāʻoleʻia o nā meleʻoihanaʻoihana (ka nui o nā calories e hele mai ana mai ka momona, ka waiʻalulu a me ka protein), no ka hikiʻole ke loaʻa ke kalole kalo. Akā, hiki i nā kānaka ke kūpaʻa i ka hoʻolālā a mālama i ke kaumaha keʻike lākou i ka piha a me ka lako.

ʻO kaʻaiʻana i nā meaʻai, e like me ka walnuts, ka waiwai nui o ka fiber, protein, a me ka momona maikaʻi ua piha piha no ka hoʻokomoʻia me ka liʻiliʻi.

Eia kekahi,ʻo ka walnuts he haʻawina o ka momona carbohydrate he nui i loko o ka omega-3 alpha-linolenic acid (ALA). Hiki i ka'āpana omega-3 mau momona waiwai, hiki ke hoʻohuiʻia ka DHA a me ka EPA mai ka ALA. Ua hōʻikeʻia ka noiʻi e hiki i nā meaʻai i ka waiwai o omega-3 mau mea momona ke hoʻemi i ka hopena o ka maʻi o ka maʻi paʻi a hiki i ka poʻe i loaʻa i ka maʻi maʻamau 2,ʻo ia hoʻi ka poʻe kiʻekiʻe me keʻano o nā maʻi. ʻO kahi ala nui e hoʻonui ai i kāu meaʻai,ʻoiai e ho'ēmi ana i kāu laweʻana i ka waiʻaleʻa,ʻo ia ke hoʻohui i ka walnuts i kāu papaʻai.

Hoʻokahi oʻale o walnuts (7'ōpū, 14 mau hapa, a 1/4 kapu) he 2.5 g o ka ALA a ua pili iā: 183 calories, 18 g momona, 1.7 g momona momona, 4 g ka waiʻahu, 2 g fiber, a me 4 g protein ʻO ke kī i ka hoʻohuiʻana i nā momona maikaʻi e like me nā nīpala i kāuʻaiʻana,ʻo ia ke mālama pono i kāu mahele. ʻO kahi liʻiliʻi liʻiliʻi o nā nati,ʻoiai haʻahaʻa i loko o nā'ōpona'aleʻa (4 g wale nō), hiki ke kiʻekiʻe i nā calories.

ʻO kaʻaiʻana,ʻo ia hoʻi nā kumu meaʻai maikaʻi, hiki ke hoʻonui i ka waiwai. No laila, ināʻoe e hoʻohui i ka walnuts i kāu papaʻaiʻai e like me ka meaʻai pono'ī, pono e mālama i kekahi mea lawelawe. Ināʻoe ma kekahiʻaoʻao, ke kau neiʻoe i kekahi i loko o kāu salalad, yogurt a ke kī paha iā lākou i kahi'āpana hua, e like me ka'ōlaʻa no ka meaʻai, e hoʻokaʻawale i kāu'āpana i kahi 7 mau hapa, aiʻole 3-4 mau wili holoʻokoʻa. ʻO kahi ala nui e hoʻonui ai i kou leo,ʻo ia nō ka hoʻohanaʻana i nā nīpalahi koho.

Nā Huakaʻi Ola o Walnuts

Ma waho o ka momona maikaʻi,ʻo ka walnuts kahi kumu maikaʻi o ka protein a me ka fiber. Hiki ke kōkua ke fiber a me ke kinetona e mālama iāʻoe. Hiki i nā mea waiwai momona ke kōkua i ka mālamaʻana i ke kino me kahi kahawai o ka glucose, ka paleʻana i nā kinai koko nui. Ua hōʻikeʻia nā haʻawina e hiki i nā kānaka eʻai ana i ka meaʻaiʻoi aku ke kiʻekiʻe i ka mālamaʻana i ke olakino maikaʻi a me ka loaʻaʻana o ka maʻi o ka naʻau a me ke kanesa. ʻO ka Walnuts kekahi kumu maikaʻi o ka momona huapalaha momona,ʻo ka huaʻami E he mau waiwai antioxidant.

Nā nīnau kūikawā e pili ana i nā Walnuts

ʻO kaʻaiʻana i ka walnuts e hoʻonaʻauao iaʻu?

Manaʻo ka poʻe he nui no ka momona o ka walnuts,ʻaʻole lākou eʻai ia mau mea no ka hana pēlā e hoʻomāʻona ai lākou . ʻAʻole kēiaʻoiaʻiʻo. ʻO kaʻoiaʻiʻo,ʻo nā haʻawina e hōʻikeʻia aiʻo ka poʻe eʻai ana i nā huapalapala heʻoi aku ka emi ma lalo o ka meaʻoiʻole kaʻaiʻana i nā'ōpala.

ʻO ka hoʻohuiʻana i nā momona maikaʻi e like me ka walnuts i kāuʻai, he ala maikaʻi loa ia e hoʻonui i ke fiber, protein, a me ka momona momona.

Ke hoʻololi nei i nā pahū no nā mea momona me keʻano momona a me nā wahie kaumaha, hiki iāʻoe ke ho'ēmi i kaʻai i ka kalo a pau, eʻae i ka kaumaha, a hoʻomaikaʻi hou i nā mea koko. Akā, he mea nui e makaʻala e pale i kaʻaiʻana; ʻike mau e heluhelu i nā lepili ma mua o ka hoʻoihoʻana. Hiki i ka nui o ka walnuts ke hiki i ka laweʻana i ka calorie e hiki ai ke hoʻonui i ka waiwai. Mai hōʻoluʻolu i kaʻai me ka naʻauʻole, no ka mea, hiki ke hoʻonui i nā calories. E hoʻomanaʻo i ka nui o nā calorie holoʻokoʻa ma mua o nā'ōmole wolina a iʻole nā ​​papa liʻiliʻi,ʻo ia hoʻi he mea hiki keʻai i ka liʻiliʻi, no kaʻoi aku o nā calories.

Ke kiʻi a me ka mālamaʻana i nā Walnuts

Ke kohoʻoe i ka walnuts, e hōʻoiaʻoe e koho i kahi hōʻano hou. Hiki i ka sodium ka nui ke hoʻonui i ke koko a hoʻoulu i ke koko. Hiki i nā walnuts ke'alaʻolu i ka momona a me kaʻono. Inā heʻala e like me ka pena i ka pena, ua holo lākou i ka holo a hoʻolei.

No ka ola maʻamau, e mālama i kāu walnuts i loko o ka pahu hau i loko o ka pahu hauā a iʻole ka papa pāʻani, e hilinaʻi i ka wā e hoʻolālā aiʻoe i ka hoʻohanaʻana. ʻO ka mālamaʻana i ka pāʻani wela e hiki ke pale i ka walnuts mai ke holo holo. Pono e mālamaʻia nā kalo i hoʻopaʻaʻia i loko o ka pahu fri mai nā meaʻai me nā meaʻala ikaika, e like me nā aniani, ka lauka, a me nā iʻa, no ka mea, hiki i ka walnuts ke hōʻolo i nā meaʻono o nā meaʻai'ē aʻe.

Ināʻoe e hoʻolālā i ka'ō'ōʻana i kāu walnuts e hoʻohana ai i ka pākeke, e kali a hiki i ka wā e mākaukau aiʻoe e hoʻohana i kāu mea e hoʻomau ai i kahi leʻa nui.

Nā Huakaʻi Ola e HoʻomākaukauʻIke

ʻO ka walnuts kahi meaʻai nui loa. Hiki ke hoʻohanaʻia e like me kahi pani no nā meaʻai, me he mea lā i ka salama, nāʻaoʻao o kaʻaoʻao a me ka oatmeal, aʻaiʻia e lākou iho i meaʻai. Eia kekahi mau ala maikaʻi e hoʻolako ai i ka walnuts i kāu papaʻaiʻai.

• E hoʻohana i ka Walnuts e like me kahi mea pale pale:ʻO kaʻaiʻana i ka protein lean hiki ke hōʻeha a me ka manaʻo. He mea nui ka hoʻouluʻana i ka'ōpala, akā,ʻo ka mea nui e pale i ka nui o ka paʻakai a me ka momona i ke kukeʻana. Ma kahi o ka kukeʻana me nā mea kaumaha, kaʻeli a me ka hoʻohanaʻana i nā meaʻai no ka ho'āʻoʻana i kāu kinetona, hoʻohana i ka walnuts no ka momona hou, kaʻono, a me nā momona maikaʻi. Kahei moa, turkey, mīnū pua, puaʻa, a iʻa paha me ka pale wolina. ʻO nā kiʻi pāʻani i kālaiʻia a iʻole e paʻa i ka lepo, aʻohu paha iāʻoe iho.
• Hiki i nā Crackers, Bread, a me Rice: Ke hoʻohana pinepineʻia nei nā mea kāpili, ka berena, a me ka raiki i meaʻai. ʻO ka pilikia,ʻo nā'alekolo i hoʻoheheʻeʻia e like me nā mea keʻokeʻo keʻokeʻo, keʻokeʻo keʻokeʻo, a me ka laiki keʻokeʻo hiki ke hana i nā suʻi koko, a hiki paha ke alakaʻi i nā makemake hou. Ināʻoe eʻai i kēia mau meaʻai, e loaʻa iāʻoe ke kaumaha. ʻO ka manawa'ē aʻe e loaʻa ana iāʻoe ka meaʻai no kaʻaina awakea a iʻole ka paʻina pāʻina no kaʻaina awakea, e hoʻoemi i kāu mea'eneʻa me ka hoʻouluʻana i kou ulu ma o ka hoʻonuiʻana i kahi lima o walnuts i kāu mauʻoihana.
• Nā Kumu'ē aʻe e hoʻohana ai i Walnuts:
  • Eʻai iā lākou e like me kahi meaʻai ((1/4) o ke kīʻaha) aiʻoleʻelua paha me ka lawelawe hua (hoʻoemi i ka'āpana i ka hapalua no ka ukuʻana i nā calories). E hōʻoia e koho maʻamau.
  • Hiki iʻole ka pulse i loko o ka mea holoi a hoʻomoʻi i ka yogurt, oatmeal, a me nāʻaoʻao o ka palaoa a pau.
  • E hoʻololi i nā walnuts i nā mea'eneʻena a me nā meaʻai no ka huakeke, ka hemp, chia, a me nā'ūkeke.
  • E kāpae i nā hanaʻaʻahu a me ka hoʻokuʻuʻana i ka walnuts i loko o ka saladi e hoʻemi ai i ka momona momona.

Haʻuna Wale

E nānā i kēia mau leka hoʻohana i ka walnuts i keʻoni, nā hana hana, a me nā ala ākea.

• Hoʻopiʻi kahi iʻaʻo Tuna
• Kūkākūkā Kulina Kūkākūkā me ka'ākau
• ʻO ka mīkini paʻakai o ka paʻakai
• 7 Nā Haumāna Mea Ola a me ka Hiki

Eʻai i kahiʻai nui me nā mea kanuʻole a me nā mea kanuʻole a me kaʻualaʻuala a iʻole ka huaʻokoʻa no kaʻaiʻana i ka meaʻai maʻamau.

> Kālā:

> Sacks FM, Grey GA, Carey VJ, a me al. Ka hoʻohālikelikeʻana i nā meaʻona kaumaha-me nāʻano likeʻole o ka momona, protein, a me nā haʻalulu. N Engl J Med. 2009; 360: 859-873.

> Champagne C, Kris-Etherton P, Raynor H, Wolf A. He aha a me ka wā eʻai ai ... he aha ka mea e hana ai no ka mālamaʻana i nā maʻi nui? Nā Kaumaha Kaumaha. Ke Kulanui o Nutrition a me Dietetics. 2015; Volume 13: 3. 8-11.

> Linus Pauling Institute. ʻO nā mea waiwai momona.

> Linus Pauling Institute. ʻAi.

> Kelepona Kaleponi. Pehea e kūʻai ai i mālama mālama a kūʻai hale kūʻai.