Itacen almond (sunan kimiyya: Prunus dulcis ), 'yan ƙasa zuwa Gabas ta Tsakiya, mafi yawancin sunaye ne - almond. An yi amfani da almonds a cikin jita-jita masu yawa, daga jinsin kayan zaki, salads, ko ma shi kadai a matsayin abincin abincin gaggawa. Baya ga mahimmancin manufa a yawancin jita-jita, akwai kuma shaida cewa almonds suna da amfani da yawa na kiwon lafiya, wanda ya haɗa da rage ƙonewa, magance wasu yanayin fata (kamar eczema ), inganta lafiyar zuciya, da kuma taimakawa lafiyar mazauna.
A gaskiya ma, an yi amfani da almonds a maganin Ayurvedic don inganta lafiyar kwakwalwa da kuma juyayi. Duk da haka, akwai kuma shaida mai zurfi cewa almonds na iya inganta ƙwayar cholesterol.
Shin Almonds Lower Cholesterol?
Akwai nazarin binciken da yawa da suka kalli sakamakon da almonds ke da a kan lipids , kuma sakamakon ya bayyana alamar. Wadannan nazarin suna kallon mutane masu yawa - ciki har da waɗanda ke da high cholesterol, matakan cholesterol na al'ada, da ciwon sukari, da kuma wadanda suke da girma - cinyewa a ko'ina tsakanin 20 zuwa 168 g na almonds a rana don makonni 4 zuwa 16. Wannan shi ne daidai da 1 zuwa 6 hannaye na almonds a rana. A wasu nazarin, almonds sun maye gurbin wasu ƙwayoyin da aka cinye a cikin abinci, yayin da a wasu lokuta, almonds an kara su da abinci mai kyau. Almonds da aka yi amfani da su a cikin waɗannan darussa sun kasance daidai ne, gasashe, ko kuma karin kayan abinci mai kyau.
A yau, binciken ya gano cewa:
- Almonds sun rage yawan nauyin cholesterol daga 3% zuwa 25%.
- LDL cholesterol matakan an rage ta 4% zuwa 35%.
Sakamakon almonds a kan HDL cholesterol bambanta. Duk da yake wasu binciken sun lura da ƙaramin ƙara a cikin HDL har zuwa kusan 4%, wasu nazarin ba su da tasiri akan matakan HDL. A mafi yawan nazarin, matakan triglyceride sun bayyana ba tare da amfani da almond ba.
Layin Ƙasa
Akwai tabbacin cewa almonds zasu iya taimakawa wajen rage yawan matakan cholesterol, LDL, da kuma ɗaukaka HDL cholesterol. Duk da yake ba'a san yadda suke da tasiri ga matakan cholesterol, zai iya samun wani abu da ya dace da daya daga cikin abubuwan gina jiki da ke cikin almonds.
Fiber , flavonoids, da fatattun ƙwayoyi - dukkanin kayan almond a ciki - sun mallaki kayan haɓakaccen lipid. A gaskiya ma, Dokar Abinci da Drugta ta bayar da wata sanarwa ta lafiyar almond da wasu kwayoyi a shekara ta 2003, suna barin kamfanonin da ke haifar da kwayoyi don yin lakabi da samfurori kamar "zuciya mai lafiya." Wannan jihohin da'awar, yayin da ba a tabbatar da shi ba, shaidar ta nuna cewa kashi 1.5 na kwayoyi zai iya rage cutar ƙwayar zuciya idan aka yi amfani da shi tare da abinci mai kyau.
Abin takaici, ana buƙatar ƙarin nazarin don samar da haɗin kai tsaye zuwa almonds da inganta matakan cholesterol. A halin yanzu, bazai cutar da almonds a cikin abincinku ba - musamman idan za ku maye gurbin su tare da karin ƙwayar cholesterol-cin zarafi, irin su kwakwalwan kwamfuta da kukis. Duk da haka, ya kamata ka tabbata cewa baza ka yi nasara ba. Almonds, kamar sauran abinci, suna da adadin kuzari wanda zai iya ƙarawa a cikin takalmanku idan yawancin su suna cinyewa.
Sources:
Bento APN, Cominetti C, Filho A et al. Baru Almond Ya inganta labarun Lipid a Mildly Hypercholesterolemic Abubuwan da suka shafi: A Randomized, Sarrafawa, Nazarin Bincike. Nasarar da aka yi a Disamba 2014; 24: 1330-1336.
Choudhary K, Clark J, Griffiths HR. Al'ummar Almond-wadataccen Al'ummar Ƙara Alpha Tocopherol da Inganta Ƙarƙashin Ƙarƙashin Ƙasa, amma Ba Ya Shafar Alamar Ƙaƙaƙƙen Ƙaƙƙwarar Maɗaukaki ko Matsayi na Lipid. Free Radic Res 2014; 48: 599-606.
Griel AE, Kris-Etherton PM. Kwayoyin Kwayoyi da Labin Lipid: Wani Nazari na Nazarin Hidima. Brit J Nutr 2006; 96: S68-S78.
Kris-Etherton PM, Karmally W, Ramakrishnan R. Almonds Lower LDL Cholesterol. J Am Diet Assoc 2009; 109: 1521-1522.
Phung OJ, Makanji SS, White W, et al. Almonds suna da tasiri a kan Labaran Bayanan Labaran Labaran: Wani Meta-Analysis of Trialsized Trials. J Am Diet Assoc 2009; 109: 865-873.