Ama-Hazelnuts Angaqhekeziwe: I-Tiny Nut ene-Mighty Health Perks

Isitsha sama-hazelnut esinesipuni sokhuni kanye nama-husk aluhlaza etafuleni lokhuni lasendulo. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Ama-hazelnut agcwele izakhamzimba ezibalulekile ezithuthukisa impilo yonke.
• Ukudla ama-hazelnut njalo kungathuthukisa impilo yenhliziyo.
• Lawa mantongomane aqukethe ama-antioxidants asiza ekunciphiseni ingozi yomdlavuza.
• Ukufaka ama-hazelnut ekudleni kwakho kungasiza ekulawuleni isisindo.
• Ama-hazelnut asekela amazinga e-cholesterol anempilo kanye nokulawula ushukela egazini.

Isingeniso kuma-Hazelnuts

Ama-hazelnut, aziwa ngokwesayensi ngokuthi i-Corylus avellana, angama-tree nuts anambitheka kamnandi futhi anezinzuzo zempilo. Akhuliswa kakhulu eTurkey, e-Italy, eSpain nase-United States. Ukunambitheka kwawo kucebile futhi kumnandi, okwenza kube yinto ethandwayo ezitsheni eziningi.

Ungazidla ziluhlaza, zithosiwe, noma njenge-paste ekhilimu. Lokhu kuguquguquka kwenezela ekukhangeni kwazo kokubili ezitsheni ezimnandi nezinongiwe.

Ukufaka ama-hazelnut ekudleni kwakho kungathuthukisa kokubili ukunambitheka kanye nokudla okunempilo. Avame ukusetshenziswa ezitsheni ezibhakiwe, kuma-dessert, kumasaladi, nasezitsheni ezinongiwe. Ukufaka ama-hazelnut ekudleni kwakho kungaletha izinzuzo eziningi zezempilo, kuwenze abe ukukhetha okuhle kokudla okulinganiselayo.

Konke Mayelana Nama-hazelnut

Ama-hazelnut angamantongomane amancane, ayindilinga akhula ngamaqoqo ezihlahleni ze-hazel. Lezi zihlahla ziqala ukukhiqiza amantongomane eminyakeni engu-4 kuya kwengu-6, okwenza akhule ngokushesha. Ukunambitheka kwawo okucebile kuhle kakhulu ngokunambitheka okuningi, njengoshokoledi. Yingakho ethandwa kokubili ezitsheni ezimnandi nezinongiwe.

Kunezinhlobo eziningi zama-hazelnut, ngalinye linezimfanelo zalo ezikhethekile. Isibonelo, ama-'Barcelona' nuts anesivuno esikhulu kanye nezimbewu ezinkulu. Ama-'Corylus avellana' nuts aziwa ngokunambitheka kwawo okuhle kakhulu. Ukutshala ama-hazelnut kudinga inhlabathi enhle kanye nesimo sezulu esithambile.

Ama-hazelnut awamnandi nje kuphela; futhi alungele wena. Anamafutha amancane kunamantongomane amaningi, okwenza kube lula ukuwagaya. Njengoba ethandwa kakhulu, ama-hazelnut asetshenziswa ngezindlela ezintsha nezijabulisayo emhlabeni jikelele. Abonisa ukuthi aguquguquka futhi ayathandeka kangakanani.

Iphrofayili Yokudla Okunempilo Yama-Hazelnuts

Ama-hazelnut awamnandi nje kuphela kodwa futhi agcwele izakhamzimba. Iphakeji elilodwa (amagremu angu-28) linamakhalori angaba ngu-176. Lokhu kuwenza abe ukukhetha okuhle kokudla okulula. Aphinde abe namagremu angu-17 amafutha, ikakhulukazi izinhlobo ezinhle.

Banikeza amagremu angu-4.2 eprotheyini kanye namagremu angu-4.7 ama-carbohydrate ngokuphakelwa ngakunye. Ngaphezu kwalokho, bane-fiber yokudla engu-2.7 amagremu. Le fiber ibalulekile ohlelweni lokugaya ukudla olunempilo.

Ama-hazelnut nawo ayimithombo enamandla yamavithamini namaminerali. Acebile ku:

• I-Vitamin E (21% Yokudla Okunconywayo Kwansuku Zonke)
• I-Thiamin (12% Yokudla Okunconywayo Kwansuku Zonke)
• I-Magnesium (12% Yokudla Okunconywayo Kwansuku Zonke)
• Ithusi (24% Wokudla Okunconywayo Kwansuku Zonke)
• I-Manganese (87% Yokudla Okunconywayo Kwansuku Zonke)

Leli nani elikhulu lamavithamini namaminerali lenza ama-hazelnut abe ukukhetha okuhle kokudla okunempilo.

Izinzuzo Zempilo Zama-Hazelnut

Ukudla ama-hazelnut kungakwenza ube nempilo enhle. Agcwele izinto ezinhle njengezakhamzimba namafutha anempilo. Lokhu kuwenza abe mahle ekudleni okunempilo.

Ama-hazelnut alungele inhliziyo yakho. Anamafutha asiza ukwehlisa i-cholesterol embi futhi akhuphule i-cholesterol enhle. Lokhu kungasiza ekuvimbeleni izifo zenhliziyo.

Ama-hazelnut nawo ayasiza ekulweni nokuvuvukala. Ukuvuvukala okungapheli kungabangela izinkinga eziningi zempilo. Ukudla ama-hazelnut kungasiza ekulawuleni lokhu. Ama-antioxidants awo asiza ekulweni nokucindezeleka kwe-oxidative futhi anciphise ukuvuvukala.

Ama-hazelnut angasiza futhi ekulawuleni isisindo. Ane-calories ephezulu kodwa futhi ane-fiber. Le fiber ikusiza ukuthi uzizwe usuthi isikhathi eside, okungavimbela ukudla ngokweqile.

Zilungele futhi uhlelo lwakho lokugaya ukudla. Ama-hazelnut ane-fiber esiza ekuthuthweni njalo kanye namathumbu anempilo. Lokhu kusekela ukugaya kahle kanye nokumuncwa kwezakhamzimba.

Okokugcina, ama-hazelnut asiza ukulawula ushukela egazini futhi athuthukise ukuzwela kwe-insulin. Alungele abantu abanesifo sikashukela. Ukuwafaka ekudleni kwakho kungasiza ekugayweni kwe-glucose.

I-assortment yama-hazelnut anamagobolondo aqhekekile kanye nezikhwebu endaweni eyi-rustic ekukhanyeni okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ama-Hazelnut kanye Nempilo Yenhliziyo

Ama-hazelnut alungele inhliziyo yakho ngoba agcwele izakhamzimba ezifana nama-omega-3 fatty acids nama-antioxidants. Lokhu kusiza ekulweni nokucindezeleka kwe-oxidative. Lokhu kucindezeleka kungalimaza inhliziyo yakho.

Ukudla ama-hazelnut kaningi kunganciphisa ingozi yakho yesifo senhliziyo. Lokhu kwenza lokhu ngokuthi:

• Ukwehlisa amazinga e-cholesterol e-LDL
• Ukunciphisa ukuvuvukala
• Ukuthuthukisa ukusebenza kwenhliziyo iyonke

Ukufaka ama-hazelnut ekudleni kwakho kungasiza ekuvimbeleni i-cholesterol ephezulu. Lokhu kwenza inhliziyo yakho ibe nempilo enhle. Kuyindlela enhle yokunakekela inhliziyo yakho.

Ukunciphisa Ingozi Yomdlavuza Ngama-Hazelnut

Ama-antioxidants adlala indima enkulu ekusigcineni siphilile, futhi angasiza ekulweni nomdlavuza. Ama-hazelnuts agcwele ama-antioxidants afana nama-proanthocyanidins kanye ne-Vitamin E. Lawa asiza ekulweni nokucindezeleka kwe-oxidative, okungalimaza amangqamuzana futhi kungabangela umdlavuza.

Izifundo zibonisa ukuthi ama-proanthocyanidins kuma-hazelnut angasiza ekuvimbeleni nasekwelapheni eminye imidlavuza. Nakuba kudingeka ucwaningo olwengeziwe, imiphumela yokuqala iyathembisa.

Ukudla ama-hazelnut njalo kunganezela empilweni yakho futhi kunganciphisa ngisho nengozi yakho yomdlavuza. Ama-antioxidants awo asekela impilo yonke futhi angasiza ekuvikeleni umdlavuza.

Ama-Hazelnut: Umthombo Wama-Antioxidant

Ama-hazelnut awamnandi nje kuphela; futhi alungele wena. Agcwele ama-antioxidants asiza ekulweni nokucindezeleka kwe-oxidative. Ama-phenolic compounds kuma-hazelnut abalulekile kule mpi. Asiza ekunciphiseni ingozi yesifo senhliziyo nomdlavuza ngokulwa nama-free radicals.

Isikhumba sama-hazelnuts siphethe iningi lama-antioxidants awo. Ukudla ama-hazelnuts ngesikhumba sawo kungcono kakhulu ukuze uthole lezi zinzuzo. Ngale ndlela, uthola izakhamzimba ezengeziwe futhi ujabulele ukudla okulula okumnandi. Ukwengeza ama-hazelnuts ekudleni kwakho kungaba yindlela emnandi yokuthuthukisa impilo yakho.

Ukuthuthukisa Amazinga E-Cholesterol Ngama-Hazelnuts

Ukudla ama-hazelnut kungasiza kakhulu amazinga akho e-cholesterol. Izifundo zibonisa ukuthi anganciphisa i-cholesterol embi ye-LDL. Lokhu kuhle ngoba i-cholesterol ephezulu ye-LDL yandisa ingozi yesifo senhliziyo.

Ama-hazelnut agcwele amafutha anempilo. Anezakhamzimba eziningi. Lokhu kusiza ukugcina inhliziyo yakho iphilile.

Ukwengeza ama-hazelnut ekudleni kwakho kungaletha izinzuzo ezinkulu:

• Ukwehlisa amazinga e-cholesterol e-LDL
• Ukuthuthukisa impilo yenhliziyo
• Kukusiza ukuthi udle kahle ngaphandle kokuthola isisindo

Lokhu kwenza ama-hazelnut abe ukukhetha okuhle kokudla noma ukudla okulula. Aphelele kulabo abafuna ukulawula i-cholesterol yabo.

Ukugcina Amazinga Kashukela Egazini Aphilile

Ama-hazelnut amahle kakhulu ekugcineni amazinga kashukela egazini ephilile. Anengxube ekhethekile yezakhamzimba ezisiza umzimba wakho ukuthi usebenzise i-insulin kangcono. Lezi yizindaba ezinhle kubantu abanesifo sikashukela sohlobo lwesibili kanye ne-metabolic syndrome.

Ucwaningo lubonisa ukuthi ukudla ama-hazelnut kungasiza ekulawuleni ushukela egazini. Amafutha awo anempilo asiza ekugcineni ushukela egazini uzinzile. Lokhu kusho ukuthi uzoba namandla azinzile usuku lonke.

Ama-hazelnut anambitheka kamnandi futhi alungele wena nawe. Agcwele izinzuzo zokulawula ushukela egazini. Ukuwadla kancane noma ukuwafaka ekudleni kwakho kungenza ukudla kwakho kube ngcono.

Izinzuzo Ezingaba Khona Zokuphatha Isisindo

Izifundo zibonisa ukuthi ukufaka amantongomane, njengama-hazelnut, ekudleni kwakho kungasiza ekulawuleni isisindo. Lokhu kubalulekile ngoba abantu abaningi banenkinga yokukhuluphala kanye nokukhuluphala. Ukudla ama-hazelnut njalo kungasiza ekwehliseni amazinga okukhuluphala, okwenza kube ukukhetha okuhle kokudla okulula.

Ama-hazelnut agcwele i-fiber namaprotheni. Lezi zakhamzimba zikusiza uzizwe usuthi, okungakusiza ukuthi udle amakhalori ambalwa. Ukuwadla ngokucophelela kungaholela ekudleni okuncane.

Ngamafuphi, ama-hazelnut ayingxenye emnandi nenempilo yokuphila okulinganiselayo. Ngokulawula ukuthi udla malini, ungawajabulela futhi usize ekulawuleni isisindo sakho. Lokhu kunganciphisa nethuba lokuthola isisindo esingafunwa.

I-infographic enemifanekiso ekhombisa amaqiniso okudla okunempilo kwama-hazelnut kanye nezinzuzo zezempilo ezinezimpawu zempilo yenhliziyo, ama-antioxidants, ukwesekwa kobuchopho, nokuningi. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukuthuthukisa Impilo Yokugaya Ukudla Nge-Hazelnuts

Ama-hazelnut angumthombo omuhle kakhulu we-fiber yokudla, okuyisihluthulelo sempilo enhle yokugaya ukudla. I-fiber isiza ukugcina ukuhamba kwamathumbu njalo futhi ivimbele ukuqunjelwa. Iphinde isekele i-microbiome yamathumbu enempilo, ebalulekile empilweni yethu iyonke.

Ekukhonzeni kwama-hazelnut angamagremu angu-28, uthola cishe amagremu angu-2.7 e-fiber. Lokhu kungakusiza ukuthi uhlangabezane nezidingo zakho zansuku zonke ze-fiber kalula. Ukwengeza ama-hazelnut ekudleni kwakho kuthuthukisa impilo yokugaya ukudla futhi kukunikeze ukudla okulula okumnandi nokunomsoco.

Ukwengeza ama-hazelnut ekudleni kwakho noma ekudleni okulula kungakhulisa ukudla kwakho kwe-fiber. Zama kumasaladi, ama-smoothie, noma njenge-yogurt topping. Ngale ndlela, ungajabulela izinzuzo zawo.

Ama-hazelnut kanye nemiphumela yawo ekuvuvukeni

Ama-hazelnut awamnandi nje kuphela; futhi alungele wena, ikakhulukazi ekulweni nokuvuvukala. Anezakhiwo zokulwa nokuvuvukala ezisiza ekunciphiseni izimpawu zokuvuvukala emzimbeni.

Ucwaningo lubonisa ukuthi ukudla ama-hazelnut kunganciphisa kakhulu ukuvuvukala. Amazinga awo aphezulu amafutha anempilo ayisihluthulelo salokhu. Anezela kakhulu ekudleni okunempilo.

Ukuze uthole izinzuzo eziningi, yidla ama-hazelnut njengengxenye yokudla okulinganiselayo nokulawulwa amakhalori. Le nhlanganisela ithuthukisa izinzuzo zawo zezempilo futhi isekela impilo yakho iyonke.

Ukuvala ama-hazelnuts anegobolondo endaweni yokhuni elula enokukhanya kwemvelo okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Indlela Ama-Hazelnuts Asekela Ngayo Umsebenzi Wokuqonda

Ama-hazelnut angaphezulu nje kokudla okulula okumnandi; agcwele izakhamzimba ezithuthukisa impilo yobuchopho. Agcwele i-vitamin E, ama-omega-3 fatty acids, kanye nama-antioxidants. Lokhu kusiza ukugcina ubuchopho bakho bubukhali futhi buphilile.

Izifundo zibonisa ukuthi ama-antioxidants ama-hazelnut avikela ubuchopho ekulimaleni. Lokhu kubalulekile ekugcineni izingqondo zethu zibukhali njengoba sikhula. I-Vitamin E, ikakhulukazi, isekela impilo yobuchopho bethu, okungase kunciphise ingozi yokulahlekelwa yinkumbulo.

Ukwengeza ama-hazelnut ekudleni kwakho kuyindlela emnandi yokuthuthukisa amandla akho obuchopho. Ukuwadla njalo kungasiza ubuchopho bakho ukuthi buhlale buphilile futhi bugxile. Zama ukuwadla kumasaladi, ama-smoothie, noma njengesidlo esisheshayo.

Ukufaka ama-Hazelnut ekudleni kwakho

Ama-hazelnut asebenziseka ngezindlela eziningi futhi alungele ukudla kwakho. Ungawajabulela engaphekiwe, eyosiwe, noma agayiwe. Zama ukuwafaka ezindleleni zakho ozithandayo zokudla okulula okumnandi noma ukuthuthukisa ukunambitheka nokuthungwa kokudla.

Nazi ezinye izindlela zokwengeza ama-hazelnuts ekudleni kwakho kwansuku zonke:

• Fafaza ama-hazelnut aqoshiwe kumasaladi ukuze uthole ukuthosa okwengeziwe.
• Faka ama-hazelnut agayiwe ezitsheni ezibhakiwe njengama-muffin nama-cookies.
• Hlanganisa ama-hazelnut athosiwe ukuze wenze ibhotela le-hazelnut elicebile, elifanele ukusatshalaliswa ku-toast.
• Engeza ama-hazelnuts aphelele engxubeni yokulandelela ukuze uthole inketho yokudla okulula okwanelisayo.
• Sebenzisa ufulawa we-hazelnut njengomuthi ongenagluten esikhundleni seresiphi yama-pancake nama-waffle.

Njengoba kunezinketho eziningi kangaka, ungajabulela ama-hazelnut nsuku zonke. Anezela ukunambitheka kanye nezinzuzo zezempilo ekudleni kwakho.

Iziphakamiso Zokulawula Izingxenye Nokuphakelwa

Uma ufaka ama-hazelnut ekudleni kwakho, kubalulekile ukulawula ukudla kwakho. Lawa ma-nut agcwele izinto ezinhle, kodwa anama-calories amaningi ngenxa yamafutha awo. Usayizi omuhle wokukhonza ungama-ounce angu-1 (amagremu angu-28). Ngale ndlela, uthola izinzuzo zezempilo zama-hazelnut ngaphandle kokusebenzisa ama-calories ngokweqile.

Nazi ezinye izeluleko zokujabulela ama-hazelnut ngaphandle kokudla ngokweqile:

• Faka inqwaba yama-hazelnut aqoshiwe ku-oatmeal yakho yasekuseni.
• Zihlanganise zibe ama-smoothie ukuze uthole ukuthungwa okwengeziwe kanye nokunambitheka.
• Sebenzisa ama-hazelnut aqoshiwe njengesengezo se-yogurt noma amasaladi.
• Zibhake zibe ama-muffin noma isinkwa ukuze zithokozise kancane.

Khumbula, qaphela ubukhulu bokuphakelwa kwakho, ikakhulukazi ngama-flavour noma anosawoti. Ama-hazelnut angcono kakhulu uma ethambile noma enongiwe kancane. Lokhu kugcina izinzuzo zawo zezempilo ziphelele.

Ukuvala ama-hazelnuts amasha anamagobolondo ansundu ngokusagolide kungemuva elimhlophe. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Isiphetho

Ama-hazelnut ayinhlanganisela enhle yokunambitheka nokudla okunempilo, afanelekela noma yikuphi ukudla. Asiza inhliziyo yakho, ane-antioxidants, futhi anganciphisa ingozi yomdlavuza. Ukuwafaka ekudleni kwakho kwenza ukudla kunambitheke kangcono futhi kuthuthukisa impilo yakho.

Ukwengeza ama-hazelnut ekudleni kwakho kwansuku zonke kuyajabulisa futhi kuhle kuwe. Ungawafaka kumasaladi, uwaxube abe ama-smoothie, noma umane uwadle kancane. Anikeza izinzuzo eziningi zezempilo, futhi ukuwadla ngamanani afanele kungathuthukisa umsoco wakho kanye nempilo yakho.

Ukukhetha ukudla ama-hazelnut kuyindlela ehlakaniphile yokwenza ukudla kwakho kube ngcono. Anambitheka kahle futhi agcwele izinzuzo zezempilo. Ngakho-ke, angaphezulu nje kokudla okulula; ayingxenye ebalulekile yendlela yokuphila enempilo.

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