Waxaad u Baahaneysaa oo keliya Cuntada Cuntada ah maalin kasta
Walxaha ma fiicna karinta cuntada - waa nuts caafimaad qaba oo sidoo kale caawin kara wadnahaaga.
Maamulka Cuntada iyo Maandooriyaha (FDA), oo lagu aqoonsanayo walxaha hilibka dufanka leh ee walwalka, ayaa aqbalay codsi ay soo gudbiyeen Guddiga California Walnut bishii Maarso 2004 si uu u qoro sheegashada caafimaadka ee walxaha uu ku caawin karo hoos u dhigidda heerarka kolesteroolka ee ku qoran calaamadaha alaabta.
Helitaanka faa'iidooyinka laga helayo walxuhu waxay ka yimaadaan daraasado caafimaad oo badan oo ay sameeyeen hay'ado cilmi-baaris oo kala duwan oo dunida oo dhan ah. Natiijooyinku waxay muujinayaan in cunnooyinka ay cunayaan ay faa'iido u leedahay hoos u dhigidda heerarka kolesteroolka.
Walxaha ayaa sidoo kale lagu xusay dhimista halista wadno-xanuun iyo barar.
Dhiiggu waa wadnaha-caafimaadka
Doogga ayaa muujiya faa'iidooyin caafimaad oo wadnaha ah sababta oo ah joogitaanka xaddi badan oo ah omega-3 fatty acids and phytosterols .
- Omega-3-fatty acids waxay yareeyaan heerarka triglycerides oo wax yar ka yareeya heerarka LDL (lipoproteins hooseeya, sidoo kale waa ogaadaan kolestaroolka xun). Xaqiiqdii, walaaqyada waxaa ku jira qaddarka ugu badan ee omega-3-dufan leh ee 1 cumo oo ah nuts (ie mid ka mid ah caanaha) marka la barbardhigo nuts kale (2.5 g oo ah acids-3-fatty acids oo ka yar 0.5 g oo laga helo nuts kale) .
- Fytosterols waxay u muuqataa in ay hoos u dhigto heerarka LDL ee kolestaroolka, si kastaba ha ahaatee, habka ay taasi u sameeynayso tan lama garanayo.
Marka laga reebo maaddooyinka wadnaha caafimaadka leh, walnuts waxay sidoo kale ku jirtaa hanti nafaqo kale, oo ay ku jiraan fitamiin E, fitamiin B, fibre, iyo macdano dhawr ah.
Kolestaroolkaaga hoos u dhigo walaxa
Daraasado badan oo laga sameeyo walxaha ayaa sheegaya in aad u baahan tahay oo keliya inaad isticmaashid muggeedu yar yahay maalin kasta si aad u hesho faa'iidooyinka dufan-darrada ah ee miro-geedeedka.
FDA waxay ogolaatay codsigan caafimaad, taas oo noqon doonta sanduuq kasta oo ka mid ah walxaha aad iibsaneyso oo waxay sheegi doontaa waxyaabahan soo socda: "Caqli-galin, laakiin aan cilmi-baaris aheyn oo muujinaysa in cunno 1.5 milano oo waliba maalintii, ayadoo qayb ka ah dufan yar oo dufan raashinka , oo aan keenin in la kordhiyo qaadashada kalooriga ayaa yareyn karta khatarta cudurka wadnaha wadnaha .
Cadeynta Dhiiga Walnut Yaraanta Hoosta
Daraasado badan ayaa tilmaamaya faa'iido daruuriga ah ee yaraynta heerarka kolesteroolka. Qaar ka mid ah kuwa ugu muhiimsan waxaa ka mid ah:
- Daraasaddan koowaad ee ku lugta leh faa'iidada walxaha waxay ka timid Jaamacadda Loma Linda 1993-kii. Daraasadani waxay muujisay cuntooyinka la koontaroolay oo ay ka mid tahay walxaha hoos u dhigtay kolestaroolka LDL si aad ah marka la barbardhigo Qaybta Hal-abuurka ah ee ay soo saartey American Heart Association. Cuntada la xakameeyey waxay ahayd qaabka wax laga beddelay ee Tallaabada Labaad ee cunnada, marka laga reebo in walxuhu uu beddelay qaybta cad oo dufanka leh ee cuntada.
- Daraasad Harvard ah oo muujinaysa faa'iidooyinka nuujinta ayaa soo gabagabey in isticmaalka cunnada sare ee cuntada uu hoos u dhacdey khatarta dhimashada wadnaha degdegga ah ee 2002-dii. Taas waxaa dheer, daraasado badani waxay ka hadlayaan faa'iidooyinka cunnooyinka iyo cunnada kale ee omega-3 fatty acid-containing containing in la cuno qadar badan oo ka mid ah alaabooyinkan ayaa yaraynaya khatarta istaroogga iyo jabitaanka halbowlayaasha.
Qeybta ugu hooseysa waa in walaaqadu yihiin cunto fudud oo ay ku jiraan nafaqooyin muhiim ah kuwaas oo gacan ka geysan kara in la ilaaliyo heerarka kolestaroolka - iyo wadnahaaga - caafimaad leh. Waa wax la yaab leh in daraasadaha badankood ay muujiyeen in ay qaadato hal maalin oo caan ah si loo gaaro saameyntan faa'iido leh.
Ilaha:
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Simon JA, Fong J, Bernert JT, et al. Asaasida dufanka leh iyo khatarta istaroogga. Stroke 1995; 26: 778-82.
de Lorgeril M, Renaud S, Mamelle N, iyo al. Alfa-linolenic acid-rich diet ee ka hortagga labaad ee cudurka wadnaha wadnaha. Lancet 1994; 11: 1454-9.
Lavedrine F, Zmirou D, Ravel A, et al. Kolestaroolka dhiigga iyo isticmaalka walnut: sahan isweydaaris ah oo Faransiis ah. Prev Med 1999; 28: 333-9.
Almario RU, Vonghavaravat V, Wong R, et al. Saamaynta isticmaalka timirta oo ku jirta kiimikada dufanka leh ee lafaha iyo lipoproteins ee isku-dhafan ee hyperlipidemia. Am J Clin Nutr 2001; 74: 72-9.
Zambón D, Sabaté J, Muñoz S, iyo al. Beddelidda Walxaha Lagu Sameeyo Dumarka Lagu Hormariyo Dhiirrigalinta Serum Lipid Profile ee Ragga iyo Haweenka Hypercholesterolememic: Dacwad-ku-beddelid Hoos-u-Celin ah. Ann Intern Med 2000; 132: 538-546.