Amantongomane njalo ekuseni

Njengoba ilanga liphuma, likhipha ukukhanya kwalo okusagolide ngosuku olusha, isiko lasekuseni elilula lingaba nokhiye wokuvula inqwaba yezinzuzo zezempilo zomzimba wakho. Faka ama-walnuts, amantongomane angabekezeleleki kodwa agcwele izakhamzimba athole idumela lokudla okunomsoco.

Ukudla ama-walnuts njalo ekuseni kungaba nemiphumela eminingana engaba khona emzimbeni wakho. Kusukela empilweni yenhliziyo kuya ekusebenzeni kwengqondo, lezi zinhlamvu ezincane zinikeza inqwaba yezinzuzo ezingase zikumangaze.

NgokukaDkt G Sushma, onguchwepheshe wezokudla, i-CARE Hospitals, i-Banjara Hills, i-Hyderabad, ama-walnuts awukudla okunomsoco okunothe ngama-omega-3 fatty acids, ama-antioxidants, amavithamini, namaminerali. Ukuzisebenzisa njalo kungase kube nomthelela ezinzuzweni ezihlukahlukene zezempilo. Eminye imiphumela engaba khona, ngokusho kwakhe, ihlanganisa:

- Impilo yenhliziyo: Ama-Walnuts angasiza ekunciphiseni amazinga e-cholesterol, ehlise ukuvuvukala, futhi asekele impilo yonke yenhliziyo nemithambo yegazi ngenxa yokuqukethwe kwawo kwe-omega-3 fatty acid.

- Impilo yobuchopho: I-Omega-3 fatty acids kuma-walnuts ihlotshaniswa nokusebenza kwengqondo, kanti ezinye izifundo zibonisa ukuthi ukusetshenziswa okuvamile kungase kube nomthelela omuhle empilweni yobuchopho.

- Thuthukisa ukusutha: Naphezu kokuba nekhalori-aminyene, ama-walnuts angase akhuthaze imizwa yokugcwala futhi asize ukulawula isifiso sokudla, okungenzeka asize ekulawuleni isisindo.

- Ukusekelwa kwe-Antioxidant: Ama-Walnuts aqukethe ama-antioxidants, njenge-polyphenols, angasiza ukuvikela amangqamuzana emonakalweni obangelwa ama-radicals mahhala.

Yiziphi izinzuzo zokufaka ama-walnuts ekudleni kwakho kwasekuseni?

- Acebile nge-omega-3 fatty acids: Ama-Walnuts ahlinzeka ngomthombo osekelwe esitshalweni walawa ma-acids abalulekile.
I-nutrient-dense: Aqukethe amavithamini ahlukahlukene, amaminerali, nama-antioxidants.
- Izinzuzo zezempilo zenhliziyo ezingaba khona: Ezinye izifundo ziphakamisa ukuthi ama-walnuts angase abe nomthelela omuhle emazingeni e-cholesterol futhi anciphise ingozi yenhliziyo.

Yiziphi izinzuzo zokufaka ama-walnuts ekudleni kwakho kwasekuseni?

– Caloric density: Nakuba ama-walnuts enikeza izinzuzo zezempilo, anekhalori-aminyene, futhi ukusetshenziswa ngokweqile kungase kuholele ekuzuzeni isisindo uma kungabalwa ekudleni okuphelele kokudla. Iwumthambeka oshelelayo ngakho-ke uwahlanganise ekudleni okulinganiselayo ngaphandle kokudlula izidingo zamakhalori.
- I-Allergies: Abantu abane-allergies yamantongomane kufanele bagweme ama-walnuts namanye amantongomane esihlahla ukuvimbela ukungezwani komzimba.

Njenganoma yikuphi ukudla, ukulinganisela nokucabangela izimo zezempilo zomuntu ngamunye kubalulekile. Ukubonisana nochwepheshe wezokunakekelwa kwempilo noma isazi sezokudla esibhalisiwe singanikeza iseluleko esiqondene nomuntu siqu esisekelwe emigomweni ethile yezempilo kanye nezidingo zokudla, kusho uDkt Sushma.

Isixhumanisi Esiyisethenjwa

https://indianexpress.com/article/lifestyle/food-wine/eat-walnuts-every-morning-9113693/