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Orzechy - jakie i ile jeść? Rodzaje, właściwości, przepisy

Orzechy mają magnez, poprawiają wydolność, obniżają poziom złego cholesterolu i wzmacniają kości. Choć pokutuje sporo mitów na ich temat, najnowsze badania dowodzą, że to idealne paliwo i przekąska dla biegaczy. Zobacz, z którymi orzechami warto się bliżej zapoznać.

dieta biegacza, właściwości orzechów, jakie orzechy jeść, teff właściwości Sprawdź, ile i jakie orzechy warto jeść / fot. Getty Images, Mitch Mandell

Orzechy wśród osób zrzucających wagę cieszyły się do niedawna złą sławą, między innymi przez wysoką zawartość tłuszczu, a tym samym dużą kaloryczność. Doprowadziło to do umieszczenia ich przez starej daty dietetyków na liście żywności, która zwiększa ryzyko bycia coraz bardziej puszystym.

Jednak po ponownych, dokładniejszych badaniach naukowcy odkryli, że orzechy włoskie i migdały zawierają także cenne witaminy, minerały i antyoksydanty. A co z tłuszczem, o który tak się wcześniej martwiono? Okazało się, że jest dobry dla serca i biegowej formy.

Zjedzenie garści orzechów dziennie może zredukować ryzyko chorób serca - taka jest konkluzja amerykańskiej Agencji ds. Żywności i Leków (FDA). Również Europejski Urząd do Spraw Bezpieczeństwa Żywności (EFSA) w kwietniu 2011 roku opublikował opinię o braku wpływu orzechów na wzrost poziomu złego cholesterolu.

"Orzechy mają sporo magnezu, który zwiększa wydolność fizyczną biegaczy, przeciwdziała szybkiemu wyczerpaniu i bolesnym skurczom mięśni" - mówi dr Marek Szołtysik, szef zespołu ekspertów portalu dietetycznego Dieta Dla Zdrowia i pracownik Wydziału Nauk o Żywności Uniwersytetu Przyrodniczego we Wrocławiu.

Dr Szołtysik tłumaczy dalej: "Obecne w orzechach wielonienasycone kwasy tłuszczowe są ważnym składnikiem błon komórkowych, co z kolei zwiększa wrażliwość komórek mięśniowych na insulinę. Efektem tego jest stan, w którym mniejsza ilość insuliny wystarczy do osiągnięcia pożądanego efektu. Jaki efekt wywołuje to w ciele biegaczy? Zwiększa się przenikanie aminokwasów i glukozy do wnętrza komórki mięśniowej, co znacznie poprawia wydolność biegacza".

Trzeba jednak uważać, bo nie wszystkie orzechy są równie zdrowe. Na przykład brazylijskie, macadamia i orzechy nerkowca mają stosunkowo wysoki poziom tłuszczów nasyconych, które z czasem mogą zatykać tętnice i prowadzić do chorób serca. Nie oznacza to, że trzeba je wyeliminować z diety - wystarczy ograniczyć ich spożywanie np. do jednej garści dziennie.

Atlas zdrowych twardzieli, czyli przegląd orzechów

Te orzechy najczęściej można spotkać w polskich sklepach. Zobacz, jakie mają właściwości, wartości odżywcze i wypróbuj przykładowe przepisy.

  • Orzechy włoskie. Orzechy włoskie są bardzo bogate w roślinne kwasy tłuszczowe omega-3 ALA. Ten rodzaj kwasów tłuszczowych nie jest tak skuteczny, jak ten w rybach, jednak najnowsze badania wskazują, że ALA zmniejsza stan zapalny, który może doprowadzić do uszkodzenia tętnic. Badania wykazały również, że orzechy włoskie mogą zwiększyć poziom HDL (tzw. dobry cholesterol), jednocześnie obniżając LDL oraz wzmocnić kości.

    Jak jeść? Dodaj pokruszone orzechy do sałatki z liśćmi rucoli, sera pleśniowego i gruszki. Możesz dosypać je do naleśników z miodem.

14 połówek = 185 kcal, 4 g białka, 19 g tłuszczu


  • Migdały. Badania wykazały, że błonnik w migdałach rzeczywiście blokuje niektóre tłuszcze obecne w orzechu przed strawieniem i wchłonięciem przez organizm. Do tego osoby, które jadły migdały, nie odczuwały głodu. Jedna porcja zaspokaja 35% dziennego zapotrzebowania na witaminę E, która pomaga chronić nas przed chorobami (np. Alzheimera).

    Jak jeść? Dodaj je do płatków śniadaniowych lub jogurtu. Wmieszaj do sałatki z kurczakiem lub pozwól sobie na kilka kostek ciemnej czekolady z migdałami - podwoisz obecność przeciwutleniaczy.

23 orzechy = 163 kcal, 6 g białka, 14 g tłuszczu


  • Orzeszki ziemne. Orzeszki ziemne nie są orzechami, a roślinami strączkowymi: należą do tej samej rodziny, co fasola i groch. Mają niski indeks glikemiczny, co oznacza, że są trawione powoli i pomagają zachować równowagę poziomu cukru we krwi. Naukowcy znaleźli w nich również resweratrol, który chroni przed chorobami serca; ten sam związek jest obecny w czerwonym winie.

    Jak jeść? Używaj masła orzechowego jako bazy sosów, np. do tajskiego dania z makaronem. Podsmaż orzeszki na patelni, aż lekko zbrązowieją, dodaj je do muffinek i zapiecz w piekarniku.

28 orzechów = 166 kcal, 7 g białka, 14 g tłuszczu


  • Pistacje. Te smaczne, małe, zielone orzechy są bogate w luteinę: przeciwutleniacz najczęściej obecny w ciemnych warzywach liściastych, który chroni oczy przed zwyrodnieniem plamki żółtej. W przeprowadzonym niedawno badaniu uczestnicy, którzy jedli codziennie około 50 g pistacji, mieli obniżone stężenie całkowitego cholesterolu.

    Jak jeść? Pistacjami posyp krewetki, rybę lub lody na deser. Zamień w klopsikach część wołowiny lub bułki tartej na pokruszone orzeszki.

49 pistacji = 158 kcal, 6 g białka, 3 g tłuszczu


  • Pekan. W badaniu z 2004 roku, na podstawie którego stworzono ranking zawartości antyoksydantów w 100 różnych produktach spożywczych, orzechy pekan zostały sklasyfikowane jako jeden z 15 najlepszych źródeł przeciwutleniaczy. Inne badanie wykazało, że orzech ten zapobiega gromadzeniu się LDL w tętnicach i obniża zły cholesterol. Mają jeden z najwyższych poziomów fitosteroli - grupy substancji roślinnych, które chronią przed chorobami układu krążenia.

    Jak jeść? Dodaj do ciasta na naleśniki lub wymieszaj drobno posiekane orzeszki z bułką tartą i użyj jako panierki do ryby.

19 połówek = 196 kcal, 3 g białka, 20 g tłuszczu


  • Orzechy laskowe. Orzechy laskowe mają najwyższy poziom kwasu foliowego i witaminy B, zmniejszającej ryzyko wad wrodzonych. Badania wykazują, że witamina B może również obniżyć ryzyko chorób serca, nowotworów i depresji.

    Jak jeść? Możesz dodać prażone orzechy laskowe do szparagów z cytrynowym winegretem. Smakują równie dobrze jako dodatek do muesli z jogurtem i owocami.

21 orzechów = 178 kcal, 4 g białka, 17 g tłuszczu

 

Na te orzechy uważaj!

Orzech brazylijskie, macadamia i nerkowce to orzechy na które musisz uważać, ponieważ zawierają sporo tłuszczów nasyconych, w dużych ilościach stanowiących zagrożenie dla zdrowia. Garść dziennie wystarczy.

Orzech

Porcja

Zła nowina

Dobra nowina

orzech brazylijski

6 orzechów: 186 kcal, 4 g białka, 19 g tłuszczu

4 g tłuszczów nasyconych

Bardzo wysoka ilość selenu: ten minerał eliminuje wolne rodniki, które mogą prowadzić do raka.

macadamia

11 orzechów: 204 kcal, 2 g białka, 21 g tłuszczu

3 g tłuszczów nasyconych, a kalorii więcej niż jakikolwiek orzech.

Wysoki poziom tiaminy: rodzaju witaminy B, który pomaga w przemianie węglowodanów w energię.

nerkowiec

18 orzechów: 157 kcal, 5 g białka, 12 g tłuszczu

2,5 g tłuszczów nasyconych

Bogate w magnez i cynk – minerały ważne dla prawidłowego funkcjonowania układu odpornościowego.

 

Teff, czyli sekret Etiopczyków

Co to jest? Teff, czyli trawa lub miłka abisyńska, jest najmniejszym na świecie ziarnem, wielkością porównywalnym do ziarenka maku. Podobnie jak inne zboża jest bogatym źródłem węglowodanów (pół szklanki to 128 kcal, 1 gram tłuszczu, 25 g węglowodanów oraz 5 g białka).

Kto to je? Teff pochodzi z Etiopii, gdzie zaspokaja sporą część zapotrzebowania na żywność tego kraju. Było to główne źródło węglowodanów dla wielu etiopskich biegaczy, w tym rekordzisty świata w maratonie Haile Gebrselassie i Kenenisy Bekele – rekordzisty świata na dystansie 10 000 m. Etiopczycy najczęściej jedzą teff jako pieczywo lub w formie owsianki.

Ty też możesz! Teff jest łatwy do przygotowania jako ciepła owsianka (ma lekko słodki i orzechowy smak). Wsyp do garnka jedną filiżankę teffu, dolej dwie szklanki wody lub soku jabłkowego. Przykryj i gotuj na wolnym ogniu przez 30 minut, aż woda zostanie wchłonięta przez ziarna. Szukaj w sklepach ze zdrową żywnością.

RW 12/2011

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