Raws li kev tshawb fawb tsis ntev los no, walnuts tuaj yeem txhim kho koj cov roj (cholesterol), tshwj xeeb tshaj yog tias koj muaj ntshav qab zib. Hauv ib txoj kev tshawb fawb, walnuts tau suav nrog cov rog tsawg lossis hloov pauv cov rog hauv cov txiv neej thiab poj niam kuaj mob ntshav qab zib. Tom qab rau lub hlis, cov uas suav nrog 30 grams walnuts txhua hnub tau txhim kho qib HDL-cholesterol, hom roj cholesterol feem ntau hu ua "roj" zoo. Yog tias koj muaj cov roj (cholesterol) siab, sim ntxiv walnuts rau koj cov zaub mov raws li txoj hauv kev kom qis dua.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Noj Walnuts
Kauj Ruam 1. Noj walnuts ua khoom noj txom ncauj
Txoj hauv kev yooj yim tshaj plaws los siv walnuts yog ua khoom noj txom ncauj sai. Tsuas yog tuav tes ntawm cov pluas noj. Walnuts yog cua, yog li lawv qab ntawm lawv tus kheej.
Koj tuaj yeem noj walnuts nrog dawb lossis Greek yogurt lossis hauv txoj kev sib xyaw. Sim ua granola nrog walnuts, lossis ntxiv nws rau granola koj tau yuav
Kauj Ruam 2. Muab walnuts noj tshais
Ib txoj hauv kev yooj yim kom tau walnuts rau hauv koj cov khoom noj yog suav nrog lawv hauv koj cov pluas tshais. Pov ib txhais tes ntawm cov txiv ntseej hauv koj cov nplej, quinoa, lossis koj cov oatmeal. Koj tuaj yeem muaj ob peb walnuts ua ib sab rau qe.
Sib tov walnuts nrog txiv hmab txiv ntoo thiab txawm yog yogurt rau noj tshais parfait
Kauj Ruam 3. Ntxiv walnuts rau pluas su
Walnuts yooj yim ntxiv rau koj noj su. Thaum koj noj zaub nyoos, cia li muab cov txiv ntseej tso rau saum. Yog tias koj muaj lub tais kua zaub, nphoo cov txiv ntoo txhoov saum toj ua cov tshuaj tsw qab. Koj tuaj yeem tso walnuts rau hauv pasta.
Kauj Ruam 4. Pair walnuts nrog zaub
Walnuts saj zoo thaum koj ntxiv lawv rau sauteed zaub. Raws li koj saute zaub, cia li pov ib co txiv ntoo rau hauv txoj cai ua ntej koj tshem cov zaub los ntawm tshav kub. Yog tias koj ua zaub casserole, suav nrog walnuts hauv nws.
Koj tseem tuaj yeem ntxiv walnuts rau hauv lentils, taum, mov, millet, lossis quinoa rau ib sab phaj
Kauj Ruam 5. Ua kom kis tau los yog butter
Rau cov khoom noj txom ncauj los yog topping, ua walnut butter lossis walnut kis. Puree walnuts rau hauv cov roj walnut kom kis tau rau cov qhob cij lossis cov crackers. Koj kuj tseem tuaj yeem ua cov puree nrog cov roj txiv ntseej lossis roj flax kom tau txais cov rog zoo dua. Siv qhov no ua kev poob qis, zoo ib yam li hummus.
Ntxiv cov tshuaj ntsuab uas koj xav kom kis mus ntxiv tsw. Qee cov lus qhia yuav yog qej lossis dos, dill, sage, thyme, lossis oregano
Kauj Ruam 6. Ua cov nqaij nrog walnuts
Walnuts khub zoo nrog nqaij. Siv walnuts hauv qaib cov txwv lossis nqaij qaib ntim khoom. Siv lawv los ua nqaij qaib lossis ntses ntses.
Txoj Kev 2 ntawm 3: Koom Tes Nrog Walnuts Rau Koj Cov Khoom Noj
Kauj Ruam 1. Noj 30 grams walnuts txhua hnub
Txhawm rau pab txo cov roj (cholesterol), koj yuav tsum noj tsawg kawg 30 grams ntawm cov txiv ntseej txhua hnub. Qhov no yog kwv yees li 1/4 khob lossis ib rau ib thiab ib nrab ounce. Qhov nyiaj ntawm cov txiv ntoo no yog 196 calories, tab sis vim lawv yog cov rog noj qab haus huv, lawv yog cov calories zoo.
Kauj Ruam 2. Khaws walnuts kom raug
Koj tuaj yeem yuav tag nrho cov txiv ntseej lossis yuav lawv twb tau muab plhaub thiab ua tej daim ntawm lub khw muag khoom noj. Yog tias koj xav tau tag nrho cov txiv ntseej, xaiv cov uas muaj lawv lub plhaub lawm. Yog tias koj tab tom yuav cov txiv ntoo ntoo, ua kom paub tseeb tias lawv tsis txav. Walnuts yuav tsum hnov tsw tshiab. Cov rog polyunsaturated hauv walnuts tuaj yeem ua rau mob rancid. Thaum lawv ua, cov txiv ntseej yuav hnov tsw phem.
- Koj tuaj yeem khaws cov txiv ntoo uas tsis muaj noob thiab tsis muaj noob nyob hauv lub tub yees rau rau lub hlis. Yog tias koj khaws lawv hauv lub tub yees, lawv yuav tsum zoo yam tsawg ib xyoos. Koj tuaj yeem khaws cov txiv ntseej tsis muaj noob nyob hauv qhov chaw txias, tsaus, thiab qhuav, tab sis tshuaj xyuas lawv rau qhov tsis hnov tsw txawv txawv tom qab ob peb hlis. Yog tias koj muaj chav rau khaws lawv, kev yuav ntau yuav txuag tau nyiaj ntau.
- Nco ntsoov tias koj cov txiv ntseej tsis tau hau. Lawv yuav tsum muaj daim tawv nqaij ntawm lawv, uas yog qhov tsis zoo, dawb, qee zaum waxy npog ntawm txiv ntoo. Cov tawv nqaij muaj ntau qhov noj qab nyob zoo ntawm cov txiv ntoo.
Kauj Ruam 3. Tham nrog koj tus kws kho mob
Ua ntej pib hloov kev noj zaub mov rau koj cov roj cholesterol, nco ntsoov tham nrog koj tus kws kho mob. Tham nrog koj tus kws kho mob, lossis kws noj zaub mov noj, hais txog koj cov roj cholesterol, ib yam tshuaj uas koj noj, thiab koj lub hom phiaj kev noj qab haus huv.
Txoj Kev 3 ntawm 3: Nkag Siab Li Cas Walnuts Pab Txo Cov Roj Cholesterol
Kauj Ruam 1. Paub qhov txawv ntawm cov roj (cholesterol) zoo thiab phem
Muaj ob hom roj (cholesterol) tseem ceeb, feem ntau hu ua cov roj (cholesterol) zoo (HDL) thiab cov roj (cholesterol) phem (LDL). Cov roj (cholesterol) phem yog qhov ua rau cov hlab ntshav khov, uas ua rau muaj kab mob. Cov roj (cholesterol) zoo pab tshem tawm cov roj (cholesterol) phem los ntawm cov ntshav.
Thaum koj tab tom sim txhim kho koj cov lej roj cholesterol, nws yog ib qho tseem ceeb kom txo koj cov qib roj cholesterol LDL (phem) thiab nce koj cov qib HDL (zoo) roj cholesterol tib lub sijhawm
Kauj Ruam 2. Nkag siab qhov tseem ceeb ntawm cov txiv ntseej
Walnuts yog cov ntoo txiv ntoo thiab nplua nuj nyob hauv ntau cov as-ham sib txawv, suav nrog flavonoids uas muaj cov tshuaj tiv thaiv kab mob zoo thiab tiv thaiv cov tshuaj tiv thaiv kab mob, ib daim ntawv ntawm Vitamin E uas zoo li muaj txiaj ntsig zoo tiv thaiv kab mob hauv lub plawv, thiab cov tshuaj uas muaj txiaj ntsig zoo tiv thaiv mob ntshav qab zib, metabolic syndrome, thiab muaj peev xwm ua rau mob qog noj ntshav thiab mob qog noj ntshav.
Walnuts muaj qib siab hauv omega-3 fatty acids. Omega-3 fatty acids yog qhov tseem ceeb hauv kev txo qhov mob thiab txhim kho qhov sib piv ntawm omega-3 rau omega-6 fatty acids uas tuaj yeem ua rau nce HDL-cholesterol zoo thaum txo qis qib LDL-cholesterol tib lub sijhawm
Kauj Ruam 3. Paub txog cov khoom noj muaj txiaj ntsig ntawm walnuts
Walnuts yog qhov zoo ntawm omega-3 fatty acids. Tsuas yog noj 30 grams yuav muab kwv yees li 113% ntawm tus nqi pom zoo niaj hnub ntawm omega-3 cov roj ntsha tseem ceeb. Ib qho ntxiv, 30 grams muab cov zaub mov tseem ceeb, xws li tooj liab, calcium, hlau, manganese, thiab molybdenum. Walnuts kuj tseem muaj cov vitamins B ntau. 30 grams walnuts yog sib npaug rau ¼ khob ntawm tws walnuts lossis walnut pieces.
- Walnuts kuj tseem muaj cov fiber ntau thiab muaj qhov glycemic qis heev, uas txhais tau tias lawv tso cov piam thaj hauv cov ntshav tsawg heev.
- Cov calorie ntau ntau yog qhov siab. Kev pabcuam ntawm 30 grams muaj txog 195 calories. Txawm li cas los xij, nco ntsoov tias cov calories no los ntawm cov rog noj qab haus huv.
- Txwv koj qhov kev siv cov txiv ntseej kom tsis pub ntau tshaj 1-2 zaug hauv ib hnub, lossis ¼-½ khob (30-65 grams).
