Walnuts feem ntau cov heroes unsung ntawm tsob ntoo txiv ntoo txiv ntoo. Thaum lub almonds, cashews, thiab pecans yog attractively ntim thiab yooj yim mus lob nyob rau hauv lub snack aisle, walnuts zoo li yuav tsum tau muab zais ntawm cov khoom xyaw ci ib ob peb aisles tawm. Peb kuj tau pom qhov loj hlob muaj suab npe ntawm almond butter thiab tau luag ntawm qhov kev lom zem heev ntawm cov kev sib tw lub npe.
Tam sim no-tsis txhob cia peb tsis yog-lwm cov neeg ntawd yog kev noj qab haus huv thiab xaiv qhov cua ... tab sis cov laus cov laus tsis muaj kev hlub. Thiab cia siab rau kuv, nws muaj ntau yam tuaj koom.
Qhov tseeb, li cov txiv hmab txiv ntoo uas tau sau tseg (lig Lub Yim Hli mus txog rau Lub Kaum Ib Hlis Ntuj) tiav, cov khoom noj tshiab thiab cov neeg ntim khoom noj tau dej nyab rau cov khw muag khoom noj, yog li ntawm no yog ob peb yam ua rau lub hnab ntim qis qis qis qis rau kev lom zem.
Qhov "Nut" rient Breakdown
Walnuts yog ib qho zoo heev ntawm cov vitamin B1, vitamin B6, folic acid, phosphorus, magnesium, tooj liab, thiab cov roj rog monounsaturated. Lawv kuj yog cov ntoo txiv ntoo xwb uas yog ib qho tseem ceeb ntawm ALA, cog qoob loo omega-3 fatty acid. Cov roj ntsha tseem ceeb no pab txo kev mob, yog qhov tseem ceeb rau kev txawj ntse, thiab pab txo kom txhob muaj mob caj dab, mob cancer thiab mob plawv. Thaum cov txiv hmab txiv ntoo muab 2,6 grams ntawm ALA rau ib qho kev pab, tus "nutty" runner-up, pecans, tsuas muab 0.5 gram ntawm kev pab.
Txiv ntsej muag-li khuav khuav;)
Cov Kev Pab
Oodles ntawm cov kev tshawb fawb tshawb pom tau hais tias txhua lub noob, xws li walnuts, yuav pab txo cov roj cholesterol tsis zoo hauv koj cov ntshav thiab, vim li ntawd, txo qhov koj yuav muaj kab mob hauv lub plawv. Thaum noj mov ua ib feem ntawm cov khoom noj Mediterranean (xav ntses, roj, txiv hmab txiv ntoo, zaub, txiv ntseej thiab noob), lawv txo qhov kev pheej hmoo rau cov kab mob plawv thiab mob hlab ntsha tawg.
Walnuts lawv tus kheej txo lub cev tsis zoo rau kev ntxhov siab thiab txhim kho mus ob peb vas hauv caug. Lawv kuj tau pom tias yuav pab txo cov kev pheej hmoo rau hom 2 mob ntshav qab zib rau cov poj niam thiab tswj cov ntshav qab zib.
Ib lub tswv yim walnut-ty rau txhua tus
Los sau cov txiaj ntsim ntawm walnuts, sim noj ib qho rau ib qho-ib sab tes-ib hnub twg. Ntawd yog kwv yees li 12 walnut halves. Xav tau ib co kev tshoov siab? Xyuas California Walnut Commission cov zaub mov zoo thiab kuv cov lus qhia yooj yim hauv qab no:
- Raw: Yog tias koj tshiab noj cov khoom noj, peb yuav tsum xub muab cov kua nplaum ntiv tes ua ke. Koj yuav pom tias lawv qab yog fruity, earthy thiab tart. Darker walnuts muaj ib co khoom qab zib, caramel tsw. Txawm li cas los xij, lawv yeej tsis tshua muaj nqi hauv cov khw muag khoom noj dua li sib dua. Vim li cas? Khw muag khoom noj khoom muag xav tias lawv tsis zoo nkauj zoo nkauj. Yog tias koj npaj yuav muab cov hmoov nplej ib zaug sim, xyuas kom koj khaws cia rau hauv lub tub yees kom txhob cia lawv tsis tuaj yeem khiav; lawv yuav nyob twj ywm tshiab rau ib xyoo tag nrho.
- Toasted: Rau qhov twist ntawm cov nqaij nyoos, sim toasting walnuts. Thov cov cua sov pab ua kom lawv cov ntxhiab loj, ua kom muaj lub meaty saj. Tshib toasted walnuts on ib tug tshiab nyias los yog nyob rau hauv qis-rog yogurt. Lawv tseem khub ua ke nrog cov nplej tseem txhuam los yog ua ib qho qab ntxiag khoom qab zib rau cov kua qaub.
- Liab kua txob Walnut kis: Thaum twg koj npaj txav los nplawm ib phaj tshiab, sim Kuv Cov Kua Txob Nruab Ntoo Kab Paj Nruag. Siv nws zoo li hummus thiab kis nws ntawm suab txhua yam (burgers, ntses, veggies, thiab hais txog).
- Angel Hair Nplej Nrog Roasted Pumpkin, Sage, thiab Walnuts: Thaum koj npaj txhij los nplawm li ib lub phaj tshiab, sim kuv cov plaub hau Cov Nplej Npau Qaib nrog Roasted Pumpkin, Sage thiab Walnuts. Qhov tshiab twist ntawm cov tshuaj nplej zas yog qhov zoo tshaj plaws kom muaj kev txaus siab ntawm lub caij nplooj zeeg. Kuv cov me nyuam txawm tab tom hu nkauj qhuas nws!
Tom ntej no, koj nyob nraum khw muag khoom noj, coj ib lub peek. Qhov twg yog qhov twg? Puas yog lawv zais lossis tso tawm tsam nrog lawv cov khub ntoo ceev?
Thaum noj ntau dua ntawm lawv thiab tshawb nrhiav lawv cov qab qab, peb tuaj yeem qhuas nws 'mister walnut thiab xyuas kom meej tias nws tsis tuav lub npe ntawm kev tsis pom zoo.
Los ntawm Joy Bauer, MS, RDN, CDN, Kev Noj Qab Haus Huv thiab Khoom Noj khoom haus rau NBC's Today Show thiab founder ntawm Nourish khoom noj txom ncauj.
> Qhov chaw:
> Jenkins, DJA, Hu, FB, Tapsell, LC, Josse, AR & Kendall, CWC (2008). Cov txiaj ntsim ntawm cov neeg mob hauv hom 2 mob ntshav qab zib. Cov Khoom Noj Khoom Haus, 138 (9), 1752S-1756S.
> Njike, VY, Ayettey, R., Petraro, P., Treu, JA & Katz, DL (2015). Walnut ingestion nyob rau hauv cov laus uas muaj feem yuav mob ntshav qab zib: teebmeem hauv lub cev, noj zaub mov zoo, thiab kev mob ntsig. British Medical Journal Qhib Ntshav Qab Zib Tshuaj & Kev Kho Mob, 3 (1).
> Estruch, R., Ros, E., Salas-Salvado, J., Covas, M.-I., Corella, D., Aros, F., et al. (2013). Kev tiv thaiv thawj yam kab mob hauv plab nrog Mediterranean noj zaub mov. Tus New England Journal of Medicine, 368, 1279-1290.