Walnuts iya taimakawa zuciyarka
Lokacin da kake da ciwon sukari , kana so kayi tunanin yadda zaka ci don sarrafa matakan jini. Amma kuma ya kamata ku yi la'akari da cin abinci don hana rikitarwa da sau da yawa ana gani da ciwon sukari iri iri, ciki har da cututtukan zuciya. Walnuts ɗaya ne abincin da ya kamata ka yi la'akari da kara yawan abincin ka na ciwon sukari tun lokacin da zasu iya taimakawa zuciyarka. Ga dalilin da yasa.
Yadda Walnuts ke da kyau ga zuciyar ku
Walnuts su ne tushen magunguna na omega-3.
Yawancin bincike sun nuna cewa amfanin albarkatun mai omega-3 sun hada da rage kumburi da kuma samar da wani kariya daga cututtuka irin na cututtukan zuciya, ciwon daji, da kuma maganin ƙwayar cutar.
Mutanen da ke da ciwon sukari suna da matuka masu tartsatsi da ƙananan matakan HDL. Omega-3 fatty acid zai iya taimakawa ƙananan triglycerides kuma haɓaka HDL, don haka cin abinci walnuts ko abinci mai girma a omega-3s na iya taimakawa mutane da ciwon sukari. A gaskiya, har ma da wani adadi mai yawa na walnuts a kowace rana (kimanin 1-2 aunsi) an nuna su inganta wasu alamu na zuciya da jijiyoyin jini a cikin mutanen da ke fama da ciwon sukari-mafi mahimmanci, inganta matakan cholesterol .
Abin da Bincike ya ce
An yi nazari da dama da yawa wadanda suka mayar da hankali sosai game da illa da kara walnuts ga abincin da mutane ke da ciwon sukari ko kuma haɗari ga ciwon sukari.
A cikin binciken nazarin halittu, masu bincike sun gano cewa cin kwayoyi an haɗu da rashin lafiya na cututtukan zuciya a cikin maza da mata da rashin ciwon sukari a cikin mata.
Cin kwayoyi sun saukar da ciwon sukari (ciwon sukari na sukari) da kashi 50 cikin 100 kuma cututtukan zuciya sun kamu da kashi 30 cikin 100 a cikin shirye-shiryen mai daɗi na dogon lokaci wanda aka wallafa a cikin Afrilu na 2015 na Birtaniya Journal of Food .
Shin Walnuts ba su da yawa a calories?
Walnuts suna da calorie sosai- da abinci mai gina jiki.
Kayan kwari na kwata yana samar da adadin calories 165, har ma da nauyin gina jiki na 3.8 grams, 3.4 grams na carbohydrate, 16 grams na mai, da 1.7 grams na fiber. Walnuts kuma magunguna ne mai kyau, manganese, bitamin B1, da bitamin B6.
Duk da yawan adadin kuzari masu yawa, duk da haka, ƙara su zuwa ga abincinku bazai canza canjin calorie dinku duka ba. Binciken da aka yi a 2015 a BMJ Open Diabetes Research & Care gano cewa mutanen da ke fuskantar haɗari ga masu ciwon sukari da aka gaya musu su ci abinci guda biyu a rana na walnuts (360 adadin kuzari) don watanni 6 sun ƙare da cike da abinci mai kyau, duka da LDL cholesterol da endothelial aiki (wanda shine bangare na samun jinin jinin lafiya) kuma ba shi da tasirin BMI ko kitsen jiki (ma'anar babu asarar nauyi mai yawa ko riba). Wannan gaskiya ne ko wadanda mahalarta suka karbi shawara game da yadda za su daidaita cajin carorie su biya don karin calories don walnuts.
Wannan ya tallafawa ta wasu nazarin kan kwayoyi, wanda ya nuna cewa cin kwayoyi ba ze da tasiri akan nauyi.
Yadda za a ci karin Walnuts
Akwai hanyoyi da dama da zaka iya ƙara walnuts zuwa cin abinci na yau da kullum. Tashi su a kan salatin, yanke su kuma jefa su a cikin wani pilaf, ko kara su kuma haxa su tare da gurasar da za ku yi amfani da su don burodin kajin ku ko kifi.
Walnuts suna ba da gudummawa mai banƙyama, kuma mai tsinkar zuciya omega-3 ne mai hankali!
Sources:
Ƙungiyar Ciwon Abun Hulɗar Amirka: www.diabetes.org
Angerer P, von Schacky C. n-3 acid fatty polyunsaturated da tsarin kwakwalwa. Curr Opin Lipidol . 2000; 11 (1): 57-63.
Balk EM, Lichtenstein AH, Chung M et al. Hanyoyin omega-3 masu yawa a kan alamun kwayar cuta na cututtuka na zuciya-cututtuka: Binciken na yau da kullum. Atherosclerosis . 2006 Nu; 189 (1): 19-30.
Chan EJ, Cho L. Mene ne za mu iya sa ran daga omega-3 acid fat? Cleve Clin J Med . 2009 Afr 76 (4): 245-51. Review.
Gillen LJ, Tapsell LC, Patch CS, Owen A, Batterham M. Tsarin shawara mai cin abinci wanda ke kunshe da walnuts zai sami kyakkyawan sakamako mai kyau da makamashi a cikin marasa lafiya da ciwon sukari 2. J Am Diet Assoc. 2005 Yuli; 105 (7): 1087-96.
Riediger ND, Othman RA, Suh M, Moghadasian MH. Binciken da aka yi game da matsayin kamfanonin n-3 mai lafiya a cikin lafiyar da cutar. J Am Diet Assoc . 2009 Apr 109 (4): 668-79. Review.
Ros, E. Kwayoyi da CVD. Birtaniya Birtaniya na Gina Jiki , Afrilu 2015.