Calories nyob rau hauv Walnuts thiab Lawv Cov Kev Noj Qab Haus Huv
Ib qho tseem ceeb tshaj plaws rau kev poob phaus yog kev noj zaubmov sab. Cov kev tshawb fawb pom tau hais tias qhov poob qis tuaj yeem ua tau tiav tsis hais cov ntaub ntawv (feem pua ntawm calorie los ntawm roj, carbohydrate thiab protein), tsuas yog thaum muaj calorie tshaj nyiaj. Tab sis, cov neeg feem ntau yuav ua rau daim phiaj thiab ua rau qhov nyhav yog tias lawv muaj kev txaus siab thiab txaus siab.
Noj cov khoom noj, xws li cov txiv hmab txiv ntoo, cov nplua nuj nyob rau hauv cov roj, protein, thiab cov rog noj qab nyob zoo dua vim lawv cov metabolized qeeb.
Tsis tas li ntawd, walnuts yog ib qho kev xaiv tsis muaj carbohydrate uas muaj cog raws li omega-3 alpha-linolenic acid (ALA). Cov roj hmab ntev omega-3 fatty acids, DHA thiab EPA tuaj yeem ua ke los ntawm ALA. Kev tshawb fawb pom tias cov pluas noj uas muaj roj omega-3 fatty acids uas yuav txo tau txoj kev pheej hmoo ntawm cov kab mob plawv thiab tej zaum yuav pab tau cov neeg uas muaj hom 2 mob ntshav qab zib, tshwj xeeb tshaj yog cov neeg uas muaj zog triglycerides. Ib txoj hauv kev los ua kom koj cov khoom noj khoom haus zoo dua, thaum txo koj cov kab mob carbohydrate yog ntxiv rau cov khoom noj rau koj cov pluas noj.
| Walnuts Nutrition Truths | |
|---|---|
| Muab Kev Pab Cuam 1/4 khob, hauv plhaub, movable yield (7 ceev) (28 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 183 | |
| Calories los ntawm Fat 164 | |
| Tag Nrho Cov Rog 18.3g | 28% |
| Saturated Rog 1.7g | 9% |
| Polyunsaturated roj 13.2g | |
| Monounsaturated Rog 2.5g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Tshuaj Potassium 123.48mg | 4% |
| Carbohydrates 3.8g | 1% |
| Kev Noj Haus Fiber 1.9g | 8% |
| Qab zib 0.7g | |
| Protein 4.3g | |
| Vitamin A 0% · Vitamin C 1% | |
| Calcium 3% · Iron 5% | |
| > * Raws li 2,000 calorie diet | |
Ib qho ounce ntawm walnuts (7 puv, 14 halves, lossis 1/4 khob) muaj 2.5 g ntawm ALA thiab yog li: 183 calories, 18 g rog, 1.7 g saturated, 4 g carbohydrate, 2 g fiber, thiab 4 g protein .Qhov tus yuam sij ntxiv cov nqaij noj qab haus huv zoo li pob zeb rau koj noj yog los tswj koj feem kom tsim nyog. Ib qho me me ntawm cov txiv ntseej, tab sis qis hauv cov carbohydrates (tsuas yog 4 g), yuav muaj calorie ntau ntau.
Kev noj haus, txawm tias cov zaub mov noj zoo, yuav ua rau koj qhov hnyav nce. Yog li, yog tias koj muab cov khoom noj ua ke rau hauv koj lub hom phiaj noj mov ua khoom txom ncauj los ntawm nws tus kheej, nco ntsoov khaws nws mus rau ib qho kev pab. Yog tias, ntawm qhov tod tes, koj tab tom tso qee yam hauv koj cov zaub xam lav, yogurt lossis paring lawv nrog ib daig ntawm txiv hmab txiv ntoo, xws li kua txiv rau khoom txom ncauj, txo koj feem txog li 7 nyhav, los yog 3-4 whole walnuts. Ib txoj hauv kev zoo los ua kom koj lub ntim yog siv cov txhoov ceev.
Kev Noj Qab Haus Huv Ntawm Cov Nqaij Ntoo
Ntxiv nrog rau kev noj qab haus huv muaj roj, walnuts yog ib qhov zoo ntawm cov protein thiab fiber. Fiber ntau thiab protein ntau tuaj yeem pab kom koj tau tag nrho. Fiber ntau cov khoom noj muaj peev xwm pab tau lub cev nrog cov dej khov qis ntawm cov piam thaj, tiv thaiv cov ntshav qab zib loj. Cov kev tshawb fawb pom tau tias cov neeg uas noj cov zaub mov muaj roj ntau yuav ua rau muaj kev noj qab nyob zoo thiab muaj kev txo kab mob plawv thiab cancer. Walnuts kuj yog ib qhov chaw zoo ntawm cov rog muaj protein ntau, vitamin E uas muaj antioxidant cov khoom.
Cov Lus Nug Txog Cov Nqaij Ntoo
Yuav noj cov khoom ua si kom kuv nce phaus?
Ntau tus neeg ntseeg hais tias vim hais tias walnuts feem ntau yog muaj roj, tias lawv yuav tsum tsis txhob noj lawv vim ua li ntawd yuav ua rau lawv muaj roj . Qhov no tsis muaj tseeb. Qhov tseeb, cov kev tshawb fawb qhia tias cov neeg uas haus cov nev nquag nyhav dua cov uas tsis tshua haus cov txiv ntseej.
Ntxiv kev noj qab haus huv xws li walnuts rau koj cov zaub mov yuav ua tau ib txoj hauv kev zoo ntxiv rau cov roj, protein ntau, thiab muaj rog muaj roj.
Thaum hloov cov khoom qub rau cov khoom xyaw carbohydrate siab xws li breadcrumbs thiab cov kua hnyav hnyav, koj tuaj yeem txo koj cov calorie zuag qhia tag nrho, poob phaus, thiab txhim kho cov ntshav suab thaj. Tab sis, nws tseem ceeb heev uas yuav tsum ceev faj kom txhob muaj kabmob ntau dua; nco ntsoov ua kom koj nyeem cov ntawv ua ntej yuav hno. Ntau cov walnuts tuaj yeem ua rau cov calorie ntau heev uas yuav ua rau koj qhov hnyav nce siab. Tsis txhob noj cov khoom txom ncauj tawm ntawm lub hnab, raws li cov calorie ntau ntxiv. Nco ntsoov tias, tag nrho, cov txiv hmab txiv ntoo tseem muaj ntau calorie ntau tshaj li walnut halves los yog txhoov nplej, uas txhais tau tias koj noj tsawg, rau ntau calorie ntau ntau.
De thiab khaws cia Walnuts
Thaum xaiv cov walnuts, xyuas kom tseeb tias koj xaiv ib qho unsalted version. Ntshuab sodium ntau yuav ua kom muaj ntshav siab thiab ua rau tsam plab. Walnuts yuav tsum tau hnov tsw mildly nutty thiab saj qab zib. Yog tias lawv tsis hnov qab zoo li cov xim thinner xim, lawv tau ploj mus lawm thiab yuav tsum muab pov tseg.
Rau qhov siab tshaj plaws hauv txee lub neej, cia koj cov nqaij ntim rau hauv lub thawv cua txias rau hauv lub tub yees los yog lub tub yees, nyob ntawm seb thaum koj npaj rau kev siv. Khaws cia ua rau khaub thuas tuaj yeem tiv thaiv kom tsis txhob muaj kev ntxhov siab. Walnuts uas muab cia rau hauv lub tub yees yuav tsum ceev cia ntawm cov khoom noj uas muaj zog tsw ntxhiab, xws li, dos, qij, los yog ntses, vim walnuts tuaj yeem nqus tau cov khoom noj ntawm lwm cov khoom noj.
Yog tias koj npaj rau kev sib tsoo koj cov khoom siv los ua khoom noj khoom haus, tos kom txog thaum koj npaj txhij siv nws hauv koj daim ntawv qhia kom zoo zoo.
Txoj Kev Noj Qab Nyob Zoo rau Npaj Walnuts
Walnuts yog zaub mov ntau yam. Lawv tuaj yeem siv los ua daim tshiab rau cov zaub mov, xws li cov khoom qab zib, cov tais diav thiab cov oatmeal, los yog noj lawv cov khoom noj txom ncauj. Nov yog qee txoj hauv kev los ntxiv cov khoom noj rau koj qhov kev npaj pluas noj.
- Siv Walnuts ua ib qho Protein Topper: Noj cov protein ntshiv siav tau ntau heev thiab tho txawv. Nws tseem ceeb heev kom ntxiv tsw, tab sis tseem ceeb sib npaug kom tsis txhob noj cov ntsev thiab roj tsawg hauv kev ua noj. Tsis txhob ua noj nrog hnyav, kua kib thiab siv breadcrumbs rau qab koj cov protein ntau, siv cov txiv hmab txiv ntoo ntxiv rau cov nkig, tsw, thiab noj qab nyob zoo. Sab saum toj qaib, qaib cov txwv, nqaij nyug, nqaij npuas, los yog ntses nrog cov nqaij npua. Purchase walnuts uas yog tws los yog hauv av, lossis muab lawv tus kheej pov tseg.
- Hla Crackers, Mov, thiab Mov: Crackers, qhob cij, thiab mov nquag siv los ua cov khoom noj khoom haus. Qhov teeb meem yog qhov ua kom cov carbohydrates zoo xws li cov crackers dawb, cov qhob cij dawb, thiab cov txhuv dawb tau txhaws cov ntshav suab thaj, thiab kab tias tseem ua rau ntau txoj kev ntshaw. Yog tias koj noj cov zaub mov no, koj yuav nce hnyav dhau. Lub sij hawm tom qab koj muaj kua zaub rau pluas su los yog noj kib rau noj hmo, txo koj cov roj hmab kom tsawg thiab ua kom koj lub cev muaj zog ntxiv los ntawm kev ntxiv ib qho kua txiv hmab txiv ntoo rau koj cov zaub mov txawv.
- Lwm Txoj Kev uas Siv Tau Walnuts:
- Noj cov khoom txom ncauj zoo li (li 1/4 ntawm lub khob) los yog nkawm nrog ib qho txiv hmab txiv ntoo (txo feem rau ib nrab kom them nyiaj rau calories). Nco ntsoov xaiv txoj kev tsis sib haum.
- Chop los yog plhaw nyob hauv rab nplaum thiab ntxiv yogurt, oatmeal, thiab whole grain side dishes.
- Hloov cov khoom noj nyob hauv plhaub los yog pluag mov hloov rau cov noob flax, txiv kab ntxwv, chia, lossis txiv ntseej.
- Hla rau creamy dressings thiab toss walnuts rau hauv ib qho khoom qab zib kom txo cov roj nyeem cov rog.
Walnut zaub mov txawv
Xyuas cov zaub mov no uas siv cov khoom qub hauv kev lom zem, txoj kev muaj tswv yim, thiab kev ntxim nyiam .
- Tuna Walnut Stuffed lws suav
- Txo-Carb Cranberry Walnut Ncuav Qab Zib
- Amazing Pumpkin Walnut Muffins
- 7 Noj qab nyob zoo thiab Elegant Walnut Taub
Khub ib pluag mov loj nrog cov zaub tsis muaj hmoov txhuv thiab zaub txhuav qab zib los yog ib qho tseem grain rau pluas mov, plawv-noj qab nyob zoo, noj zaub mov tsis zoo.
> Qhov chaw:
> Sacks FM, Grey GA, Carey VJ, li al. Kev sib piv ntawm qhov hnyav-poob pluas noj nrog ntau hom khoom roj, protein, thiab carbohydrates. N Engl J Med. 2009; 360: 859-873.
> Champagne C, Kris-Etherton P, Raynor H, Hma A. Qhov twg thiab thaum twg noj mov ... dab tsi ua haujlwm rau kev rog rog? Kev Cob Txheem Lom Zem. Academy ntawm kev noj haus thiab kev noj haus. 2015; ntim 13: 3. 8-11.
> Linus Pauling lub koom haum. Cov Fatty Acids uas tseem ceeb.
> Linus Pauling lub koom haum. Ceev.
> California Walnuts. Yuav Ua Li Cas Yuav Tsum Tau Txais Kev Kho Mob thiab Khaws Walnuts.