Hanyoyi 7 na Hazelnuts suna Amfana da Lafiyar ku

Wadatacce

• 1. Cike da abubuwan gina jiki
• 2. An Loda Tare da Antioxidants
• 3. Iya Zama Na gari ga Zuciya
• 4. Haɗa Tare da Rananan farashin Ciwon daji
• 5. Zai Iya Rage Kumburi
• 6. Zai Iya Taimakawa Matakan Sugar Jini
• 7. Sauƙin Addara wa Abincin ku
• Layin .asa

Hazelnut, wanda aka fi sani da filbert, wani nau'in goro ne wanda ke fitowa daga Corylus itace. Yawanci ana noma shi a cikin Turkiyya, Italiya, Spain da Amurka.

Gwangwani na da ɗanɗano mai daɗi kuma ana iya cinsa ɗanye, gasashe ko niƙa shi a cikin liƙa.

Kamar sauran kwayoyi, zan hatsi suna da wadataccen abinci mai gina jiki kuma suna da babban abun ciki na furotin, mai, bitamin da kuma ma'adanai. Anan akwai fa'idodin kiwon lafiya guda bakwai na ƙwan zuma.

1. Cike da abubuwan gina jiki

Hazelnuts suna da cikakkun bayanan martaba na gina jiki. Kodayake suna da yawan adadin kuzari, suna dauke da kayan abinci mai gina jiki da lafiyayyen kitse.

Oza daya (gram 28, ko kuma game da kernel 20 gabaki ɗaya) na kayan ƙanana ya ƙunshi (1):

• Calories: 176
• Adadin mai: 17 gram
• Furotin: Gram 4.2
• Carbs: Gram 4.7
• Fiber: Gram 2,7
• Vitamin E: 21% na RDI
• Gwajin: 12% na RDI
• Magnesium: 12% na RDI
• Copper: 24% na RDI
• Harshen Manganese: 87% na RDI

Har ila yau, Hazelnuts suna dauke da adadi mai kyau na bitamin B6, folate, phosphorus, potassium da zinc.

Bugu da ƙari, suna da wadataccen tushen ƙwayoyin cuta guda ɗaya da polyunsaturated kuma suna ƙunshe da adadi mai yawa na omega-6 da acid mai ƙanshi na omega-9, kamar su oleic acid (1,).

Bugu da ƙari, hidimar oza ɗaya tana ba da gram 2.7 na zaren abinci, wanda ya kai kimanin 11% na DV (1).

Koyaya, gandun dazuzzuka na dauke da sinadarin phytic acid, wanda aka nuna ya lalata shan wasu ma'adanai, kamar ƙarfe da tutiya, daga kwaya (3).

Takaitawa Hazelnuts tushen arziki ne na bitamin da kuma ma'adanai kamar bitamin E, manganese da jan ƙarfe. Bugu da ƙari, suna da babban abun ciki na omega-6 da omega-9 mai ƙanshi.

2. An Loda Tare da Antioxidants

Hazelnuts suna ba da adadi mai yawa na antioxidants.

Antioxidants suna kare jiki daga damuwa na oxidative, wanda zai iya lalata tsarin kwayar halitta da inganta tsufa, ciwon daji da cututtukan zuciya (,).

Mafi yawan antioxidants a cikin hazelnuts an san su da mahaɗan phenolic. An tabbatar da su don taimakawa rage cholesterol na jini da kumburi. Hakanan zasu iya zama masu amfani ga lafiyar zuciya da kariya daga cutar kansa (,,).

Nazarin makonni 8 ya nuna cewa cin naman alade, tare da ko ba tare da fata ba, ya rage yawan damuwa idan aka kwatanta da rashin cin naman, wanda bai haifar da wani tasiri ba (9).

Yawancin antioxidants da ke wurin suna mai da hankali ne a cikin fata na goro. Koyaya, wannan abun cikin antioxidant zai iya raguwa bayan tsarin gasa (,,).

Saboda haka, ana ba da shawarar a cinye kernel ɗin da ba a ƙoshe ba tare da fata maimakon kwasfa mai ƙyalli, ko a gasashe ko a ba da gas ɗin ().

Takaitawa Hazelnuts suna da wadata a cikin mahaɗan abubuwa waɗanda aka nuna don ƙara haɓakar antioxidant a jiki. Zai fi kyau a ci kayan ƙanƙara gaba ɗaya ba tare da ɓarna ba don tabbatar da samun mafi girman ƙwayoyin antioxidants.

3. Iya Zama Na gari ga Zuciya

An nuna cin goro don kare zuciya ().

A cikin hazelnuts, babban adadin antioxidants da lafiyayyen mai na iya ƙara ƙarfin antioxidant da ƙananan matakan cholesterol a cikin jini (,).

Nazarin na tsawon wata daya ya lura da mutane 21 masu yawan matakan cholesterol wadanda suka cinye 18-20% na yawan adadin abincin kalori na yau da kullun daga hatsin. Sakamakon ya nuna cewa cholesterol, triglycerides da munanan matakan LDL cholesterol sun ragu ().

Har ila yau mahalarta sun sami ci gaba ga lafiyar jijiyoyin da alamomin kumburi a cikin jini.

Bugu da ƙari, nazarin karatun tara ciki har da sama da mutane 400 kuma sun ga raguwa a cikin LDL mara kyau da kuma yawan matakan cholesterol a cikin waɗanda suka ci hazelnuts, yayin da kyakkyawan HDL cholesterol da triglycerides ba su canza ba ().

Sauran nazarin sun nuna irin wannan tasirin a kan lafiyar zuciya, tare da sakamakon da ke nuna matakan ƙimar mai ƙarancin jini da ƙaruwar matakan bitamin E (,,,).

Bugu da ƙari, babban abun ciki na kitse mai ƙanshi, fiber mai cin abinci, antioxidants, potassium da magnesium a cikin hazelnuts da alama suna taimakawa daidaita daidaituwar jini ().

Gabaɗaya, cin abinci 29 zuwa 69 na hatsi a kowace rana yana da alaƙa da haɓaka cikin sifofin lafiyar zuciya ().

Takaitawa Hazelnuts na iya ƙara ƙarfin ƙwayoyin cuta da kuma rage matakan lipid na jini, wanda zai iya taimakawa rage haɗarin cututtukan zuciya. Hakanan suna da alama suna taimakawa daidaita daidaituwar jini.

4. Haɗa Tare da Rananan farashin Ciwon daji

Hazelnuts 'babban taro na mahaɗan antioxidant, bitamin da kuma ma'adanai na iya ba su wasu magungunan anti-cancer.

Daga cikin wasu kwayoyi kamar pecans da pistachios, hazelnuts suna da mafi girman girman nau'in antioxidant da aka sani da proanthocyanidins ().

Wasu gwajin gwaji da na dabba sun nuna cewa proanthocyanidins na iya taimakawa wajen hanawa da magance wasu nau'ikan cutar kansa. Ana tunanin cewa suna kare kariya daga gajiya (,).

Bugu da ƙari, haɗarin yalwa yana da wadataccen bitamin E, wani ƙarfin antioxidant wanda ya nuna yiwuwar kariya daga lalacewar kwayar halitta wanda zai iya haifar ko inganta kansa ().

Hakazalika, zan dabba na samar da kashi 87% na RDI na manganese a cikin awo ɗaya (1).

Manganese ya nuna don taimakawa ayyukan takamaiman enzymes waɗanda zasu iya rage lalacewar sanadin jiki da rage haɗarin cutar kansa (,).

Ma'aurata biyu na gwajin-bututu sun nuna cewa cirewar hazelnut na iya zama da amfani wajen kula da mahaifa, hanta, nono da ciwon daji na hanji (,).

Bugu da ƙari kuma, nazarin dabba ta amfani da samfurin da aka yi daga cirewar fatar ƙanƙara ya haifar da raguwar haɗarin cutar kansa ta hanji bayan lokacin karatun makonni takwas ().

Tunda yawancin karatun da ke binciken fa'idar gandun dazuzzuka game da ci gaba da cutar kansa an yi su a cikin bututun gwaji da dabbobi, ana buƙatar ƙarin karatu a cikin mutane.

Takaitawa Babban adadin mahaukatan antioxidant, bitamin E da manganese a cikin hazelnuts na iya taimakawa rage haɗarin wasu cututtukan kansa, kodayake ana buƙatar ƙarin bincike.

5. Zai Iya Rage Kumburi

Hazelnuts an danganta shi da rage alamomin mai kumburi, saboda yawan adadin ƙwayoyin mai mai lafiya.

Studyaya daga cikin binciken ya binciko yadda cin naman alade ya shafi alamomin mai kumburi, kamar su haɓakar haɓakar C-reactive, a cikin mutane 21 masu yawan matakan cholesterol.

Mahalarta sun sami raguwa mai yawa a cikin kumburi bayan makonni huɗu na bin abincin da a ciki wanda hazelnuts ya lissafta 18-20% na yawan cin abincin kalori ().

Bugu da ƙari, cin gram 60 na ƙwan zuma a kowace rana tsawon makonni 12 ya taimaka rage alamun alamun ƙonewa a cikin masu kiba da masu kiba ().

Wani binciken ya yi nazarin yadda cin naman alade ya shafi kumburi. Ya nuna cewa cin gram 40 na ƙanƙara zai iya rage amsawar mai kumburi a cikin masu lafiya ().

Hakanan, mutane 50 da ke fama da ciwo na rayuwa sun sami raguwar kumburi bayan sun cinye gram 30 na haɗin ɗanyun ɗanyun - gyada gram 15, almakara gram 7.5 da hazelnuts gram 7.5 - na makonni 12, idan aka kwatanta da ƙungiyar kulawa ().

Koyaya, yawancin karatu sun yanke shawarar cewa cin naman alade kadai bai isa ba. Don rage kumburi, yana da mahimmanci a bi abincin mai sarrafa kalori ().

Takaitawa Hazelnuts na iya taimakawa wajen hanawa da rage kumburi saboda yawan adadin ƙwayoyin lafiya masu kiba. Koyaya, wasu dalilai ma suna da mahimmanci.

6. Zai Iya Taimakawa Matakan Sugar Jini

Kwayoyi, kamar almond da goro, an nuna su don taimakawa rage matakan sukarin jini (,,).

Kodayake basu da yawa, akwai bincike cewa yankakke na iya taimakawa rage matakan sukarin jini.

Studyaya daga cikin binciken ya binciko tasirin ƙanƙani a kan azumin matakan sukarin jini a cikin mutane 48 da ke da ciwon sukari na 2. Kimanin rabin cinye ƙanƙara a matsayin abun ciye-ciye, yayin da sauran suka yi aiki azaman rukunin sarrafawa.

Bayan makonni takwas, ƙungiyar hazelnut ba ta sami ragi mai yawa ba a cikin azumin matakan sukarin jini ().

Duk da haka, wani binciken ya ba da haɗin giram 30 na cakuda da aka gauraya - gyada gram 15, almond da gram 7.5 da ƙanƙara gram 7.5 - ga mutane 50 da ke da ciwo mai illa.

Bayan makonni 12, sakamakon ya nuna raguwa mai yawa a cikin matakan insulin mai azumi ().

Bugu da ƙari, an nuna oleic acid, wanda shine babban mai ƙanshi a cikin haɗari, yana da tasiri mai amfani akan ƙwarewar insulin (,).

Wani bincike na tsawon watanni biyu ya nuna cewa rage cin abinci mai wadataccen acid mai yawa yana rage yawan sukarin jini da saurin insulin, yayin da yake kara karfin insulin, a cikin mutane 11 masu dauke da ciwon sukari na 2 ().

Da alama cin abinci mai wadataccen kwayoyi, gami da haɗuwa, na iya taimakawa rage ƙarancin jininku kuma ƙara ƙwarewar insulin.

Takaitawa

Hazelnuts sun ƙunshi mahadi da yawa waɗanda zasu iya taimakawa rage matakan sukarin jini. Koyaya, shaidar ta iyakance kuma fa'idodin da suke da shi suna buƙatar yin nazari sosai.

7. Sauƙin Addara wa Abincin ku

Za a iya shigar da Hazelnuts a cikin abinci a matsayin lafiyayyen abun ciye-ciye ko kuma a matsayin kayan haɗin abinci da yawa.

Zaku iya sayansu ku more su danye, gasashe, cikakke, yankakken ko ƙasa. Abin sha'awa, da alama mutane sun fi son yankakke da dunƙulen ƙura maimakon na ƙasa ().

Duk da yake mafi yawan narkar da antioxidants yana cikin fata, wasu girke-girke suna buƙatar cire fatar. Ana iya yin hakan ta hanyar dafa ƙwayayen a cikin murhu na tsawan mintuna 10, wanda ke sa fata a sauƙaƙe sannan a bareta.

Za a iya niƙa ƙanƙara da ƙamshi don yin gari don yin burodi ko don yin man shanu, yaɗuwar abinci mai gina jiki.

Bugu da ƙari, ana iya rufe hazelnuts da cakulan ko kayan ƙanshi, kamar kirfa ko cayenne, don ɗanɗano mai daɗi ko yaji.

Hakanan suna yin babban taimako ga waina ko tofa don creams da sauran kayan zaki.

Takaitawa Za a iya samun 'ya'yan itaciya' yankakke, yankakke, ƙasa, ɗanyen ko gasashe. Ana yawan cin su azaman abun ciye-ciye ko sa su cikin kayan da aka toya da sauran jita-jita. Zai fi kyau a ci su tare da fata.

Layin .asa

Hazelnuts suna cike da kayan abinci, ciki har da bitamin, ma'adanai, mahaɗan antioxidant da ƙoshin lafiya.

Hakanan suna iya samun fa'idodin kiwon lafiya, gami da taimakawa rage ƙimar matakan mai jini, daidaita hawan jini, rage kumburi da inganta matakan sukarin jini, da sauransu.

A gefen haɗari, kamar sauran ƙwayoyi, ƙwanƙwasa za ta iya haifar da halayen rashin lafiyan wasu mutane ().

Gabaɗaya, zan gwaiwa kyakkyawa ne kuma mai daɗin tushen abinci mai gina jiki wanda za'a iya sanya shi cikin abincinku cikin sauƙi.