Walnuts 101: Gaskiyar Abinci da Fa'idodin Kiwan lafiya

Wadatacce

• Gaskiyar abinci mai gina jiki
• Kitse
• Vitamin da ma'adanai
• Sauran mahadi
• Amfanin gyada
• Lafiyar zuciya
• Rigakafin cutar kansa
• Lafiyar kwakwalwa
• Abubuwa masu illa da damuwa na mutum
• Gyada alerji
• Rage shan ma'adinai
• Layin kasa

Gyada (Juglans regia) sune goro na dangin goro.

Sun samo asali ne daga yankin Bahar Rum da Asiya ta Tsakiya kuma sun kasance cikin abincin mutane tsawon dubunnan shekaru.

Wadannan kwayoyi suna da wadataccen mai na omega-3 kuma suna dauke da yawan antioxidants fiye da yawancin abinci. Cin goro na iya inganta lafiyar kwakwalwa da hana cututtukan zuciya da cutar daji ().

Gyada galibi ana cin su da kansu a matsayin abun ciye-ciye amma kuma ana iya saka su a cikin salati, fasto, hatsi na karin kumallo, kayan miya, da kayan gasa.

Hakanan ana amfani dasu don yin man goro - man girki mai tsada da ake yawan amfani dashi a cikin kayan salatin.

Akwai wasu 'yan nau'in goro da ake ci. Wannan labarin shine game da goro na kowa - wani lokacin ana kiransa da goro na Ingilishi ko na Farisa - wanda ya girma a duniya.

Wani nau'in da ke da alaƙa da sha'awar kasuwanci shine baƙar fata ta gabas ta gabas (Juglans nigra), wanda ke asalin Arewacin Amurka.

Ga duk abin da kuke buƙatar sani game da goro na kowa.

Gaskiyar abinci mai gina jiki

Gyada na dauke da kitse 65% da kuma kusan 15% na furotin. Sun kasance ƙananan a cikin carbs - mafi yawansu sun ƙunshi fiber.

Kayan goro na gram 1 (gram 30) na walnuts - kimanin rabi 14 - yana ba da abubuwan gina jiki masu zuwa ():

• Calories: 185
• Ruwa: 4%
• Furotin: Gram 4.3
• Carbs: 3.9 gram
• Sugar: 0.7 gram
• Fiber: 1.9 gram
• Kitse: 18.5 gram

Kitse

Gyada na dauke da kusan 65% mai nauyi ().

Kamar sauran kwayoyi, yawancin adadin kuzari a cikin goro yana fitowa daga mai. Wannan yana sanya su mai ƙarfi mai ƙarfi, abinci mai yawan kalori.

Koyaya, duk da cewa goro na da wadataccen mai da kuzari, karatu ya nuna cewa ba sa ƙara haɗarin kiba yayin maye gurbin sauran abinci a cikin abincinku (,).

Gyada ma ta fi sauran kwayoyi masu wadata a cikin mai mai yawa. Wanda ya fi yawa shine omega-6 fatty acid da ake kira linoleic acid.

Hakanan suna dauke da adadi mai yawa na lafiyayyen omega-3 mai alpha-linolenic acid (ALA). Wannan ya kai kusan 8-14% na yawan kayan mai (,,,).

A hakikanin gaskiya, goro ita ce kawai kwaya wacce ke dauke da adadi mai yawa na ALA ().

Ana daukar ALA musamman mai amfani ga lafiyar zuciya. Hakanan yana taimakawa rage kumburi da inganta abun da ke cikin kitsen jini (,).

Abin da ya fi haka, ALA shine share fage na dogon sarkar mai mai Omega-EPA da DHA, waɗanda aka danganta da fa'idodi masu yawa na kiwon lafiya ().

Namijin goro da farko sunadaran gina jiki ne da mai mai yawa. Suna ƙunshe da adadi mai yawa na mai mai omega-3, wanda aka danganta shi da fa'idodi daban-daban na kiwon lafiya.

Vitamin da ma'adanai

Gyada ita ce kyakkyawar tushen bitamin da ma'adinai da yawa, gami da:

• Tagulla. Wannan ma'adinan na inganta lafiyar zuciya. Hakanan yana taimakawa wajen kula da ƙashi, jijiya, da aikin garkuwar jiki (11,).
• Sinadarin folic acid. Hakanan ana kiransa da suna folate ko bitamin B9, folic acid yana da mahimman ayyuka masu ilmin halitta. Rashin ƙwayar folic acid a lokacin daukar ciki na iya haifar da lahani na haihuwa (13,).
• Phosphorus. Kimanin kashi 1% na jikinka yana da phosphorus, ma'adinai wanda yawanci yake cikin kasusuwa. Yana da ayyuka da yawa (15).
• Vitamin B6. Wannan bitamin na iya ƙarfafa garkuwar ku da tallafawa lafiyar jijiyoyi. Rashin bitamin B6 na iya haifar da ƙarancin jini (16).
• Manganisanci Ana samun wannan ma'adinan da aka gano a cikin adadi mafi yawa a cikin kwayoyi, hatsi cikakke, 'ya'yan itatuwa, da kayan marmari.
• Vitamin E. Idan aka kwatanta da sauran goro, goro na ɗauke da matakai masu girma na wani nau'in bitamin E na musamman wanda ake kira gamma-tocopherol (,).

Gyada ita ce kyakkyawar tushen bitamin da ma'adinai da yawa. Wadannan sun hada da tagulla, folic acid, phosphorus, bitamin B6, manganese, da bitamin E.

Sauran mahadi

Walnuts na dauke da hadadden cakudadden mahaukaciyar shuka.

Suna da wadataccen arziki a cikin antioxidants, waɗanda ke mai da hankali a cikin launin ruwan kasa ().

A hakikanin gaskiya, goro ya kasance na biyu a cikin binciken da ke binciken abubuwan cikin sinadarai na abinci 1,113 da ake yawan ci a Amurka ().

Wasu sanannun mahaɗan shuka a cikin goro sun haɗa da:

• Ellagic acid. Ana samun wannan maganin antioxidant a cikin adadi mai yawa a cikin goro, tare da sauran mahaɗan da suka danganci shi kamar ellagitannins. Ellagic acid na iya rage haɗarin cututtukan zuciya da cutar kansa (,,).
• Catechin. Catechin shine maganin antioxidant na flavonoid wanda zai iya samun fa'idodi daban-daban na kiwon lafiya, gami da inganta lafiyar zuciya (,,).
• Melatonin. Wannan neurohormone yana taimakawa daidaita agogon jikin ku. Har ila yau, antioxidant mai ƙarfi ne wanda zai iya rage haɗarin cututtukan zuciya (, 27,).
• Phytic acid. Phytic acid, ko phytate, antioxidant mai amfani ne, kodayake yana iya rage shan ƙarfe da tutiya daga abinci ɗaya - tasirin da ke damun waɗanda ke bin abincin da ba daidai ba ().

Gyada ita ce ɗayan wadatattun kayan abinci na antioxidants. Wadannan sun hada da ellagic acid, ellagitannins, catechin, da melatonin.

Amfanin gyada

Walnuts suna da nasaba da yawan fa'idodin kiwon lafiya. An danganta su da raguwar haɗarin kamuwa da cututtukan zuciya da cutar kansa, da haɓaka aikin kwakwalwa.

Lafiyar zuciya

Ciwon zuciya - ko cututtukan zuciya - kalma ce mai fa'ida da ake amfani da ita don yanayin da ke da alaƙa da zuciya da jijiyoyin jini.

A lokuta da dama, kasadar kamuwa da cututtukan zuciya za a iya rage su da halaye masu kyau na rayuwa, kamar cin goro (,,).

Walnuts ba banda haka. A zahiri, yawancin karatu na nuna cewa cin goro na iya magance abubuwan haɗari ga cututtukan zuciya ta:

• rage LDL (mara kyau) cholesterol (,,,,)
• rage kumburi (,)
• inganta aikin jijiyoyin jini, don haka yankan kasadar yin plaque a jijiyoyin ku (,,)

Wadannan illolin ana iya samun su ne ta hanyar amfani da sinadarin walnuts, da kuma wadataccen kayan antioxidant.

Rigakafin cutar kansa

Ciwon daji wani rukuni ne na cututtuka wanda ke da alaƙa da haɓakar ƙwayar cuta.

Hadarinku na bunkasa wasu nau'ikan cutar kansa na iya ragewa ta cin abinci mai kyau, motsa jiki, da guje wa halaye marasa kyau na rayuwa.

Tunda walnuts itace tushen wadatar mahaɗan shuka masu fa'ida, zasu iya zama wani ɓangare mai tasiri na abinci mai rigakafin cutar kansa ().

Walnuts suna ƙunshe da abubuwa masu rai da yawa waɗanda ƙila za su iya samun abubuwan mallakar anticancer, gami da:

• phytosterols (,)
• gamma-tocopherol ()
• omega-3 mai mai (,,)
• ellagic acid da mahadi masu dangantaka (,)
• daban-daban antioxidant polyphenols ()

Karatun sa kai yana alakanta yawan amfani da goro zuwa ƙananan haɗarin hanji da ciwon sankara (,).

Wannan yana tallafawa ta karatun dabbobi wanda yake nuni da cewa cin goro na iya dannadar ciwan kansa a cikin mama, prostate, hanji, da kayan koda (,,,).

Koyaya, kafin a iya cimma matsaya mai ƙarfi, waɗannan tasirin suna buƙatar tabbatarwa ta hanyar karatun asibiti a cikin mutane.

Lafiyar kwakwalwa

Yawancin karatu sun nuna cewa cin goro na iya inganta aikin kwakwalwa. Sun kuma nuna cewa goro na iya taimakawa tare da damuwa da raunin shekaru dangane da aikin kwakwalwa (,).

Nazarin a cikin tsofaffi ya danganta amfani da goro yau da kullun tare da haɓakar ƙwaƙwalwar ajiya mai mahimmanci ().

Har yanzu, wadannan karatuttukan na lura ne kuma ba za su iya tabbatar da cewa goro shi ne sababin ci gaba a aikin kwakwalwa. Ana bayar da tabbatacciyar hujja ta hanyar binciken da ke binciken tasirin cin goro kai tsaye.

Studyaya daga cikin karatun sati 8 a cikin samari 64, manya masu koshin lafiya, ya gano cewa cin goro ya inganta fahimta. Koyaya, ba a gano manyan ci gaba a cikin maganganun ba da baki ba, ƙwaƙwalwa, da yanayi ().

Hakanan an nuna goro don inganta aikin kwakwalwa a cikin dabbobi. Lokacin da aka ciyar da beraye tare da cutar Alzheimer na goro kowace rana tsawon watanni 10, ƙwaƙwalwar su da ƙwarewar ilimin su sun inganta sosai ().

Hakanan, karatu a cikin tsofaffin berayen an gano cewa cin goro na makonni takwas ya sauya lahani da shekarun da suka shafi aikin kwakwalwa (,).

Wadannan illolin suna iya kasancewa ne saboda yawan sinadarin walnuts mai yawa, duk da cewa asid mai na Omega-3 na iya taka rawa shima (,).

Gyada na da arziki a cikin antioxidants da lafiyayyen kitse. Suna iya rage cututtukan zuciya da haɗarin cutar kansa, kazalika da inganta aikin ƙwaƙwalwa kuma mai yiwuwa rage jinkirin ci gaban cutar Alzheimer.

Abubuwa masu illa da damuwa na mutum

Gabaɗaya, ana ɗaukan goro da lafiya ƙwarai, amma wasu mutane suna buƙatar guje musu saboda rashin lafiyan jiki.

Gyada alerji

Gyada tana daga cikin abinci guda takwas masu matukar rashin lafiyar jiki ().

Kwayar cututtukan cututtukan ƙwayar gyada galibi suna da tsanani kuma suna iya haɗawa da rashin lafiyan rashin lafiya (anaphylaxis), wanda zai iya mutuwa ba tare da magani ba.

Mutanen da ke da alaƙar gyada suna buƙatar guje wa waɗannan kwayoyi gaba ɗaya.

Rage shan ma'adinai

Kamar kowane iri, goro suna da yawa a cikin ƙwayoyin cuta ().

Phytic acid, ko phytate, wani abu ne na shuka wanda ke lalata shayar ma'adinai - kamar ƙarfe da tutiya - daga yankin narkewar abinci. Wannan kawai ya shafi abinci ne wanda ke ɗauke da abinci mai yawan gaske.

Mutanen da ke bin abincin da ba daidai ba wadatacce mai arziki a cikin phytic acid suna cikin haɗarin haɓaka ƙarancin ma'adinai, amma yawancin mutane bai kamata su damu ba.

Gyada na da lafiya sosai, amma wasu mutane suna da rashin lafiyan kuma dole ne su guje su. Phytic acid na iya lalata haɓakar ma'adinai, kodayake wannan yawanci ba shi da damuwa ga mutanen da ke cin daidaitaccen abinci.

Layin kasa

Walnuts suna da wadataccen ƙwayoyin rai masu ƙoshin lafiya kuma suna da ƙwayoyin antioxidants.

Abin da ya fi haka, cin goro a kai a kai na iya inganta lafiyar kwakwalwa da rage barazanar cututtukan zuciya da cutar kansa.

Waɗannan kwayoyi suna cikin sauƙi a sanya su cikin abincinku, saboda ana iya cin su da kansu ko kuma a saka su zuwa abinci daban-daban.

A sauƙaƙe, cin goro na iya zama ɗayan kyawawan abubuwan da zaka iya yi don inganta lafiyar ka.