9 Lợi ích Sức khỏe của Hạt Macadamia Plus Thông tin dinh dưỡng, Công thức nấu ăn, Thận trọng và hơn thế nữa!

Một số câu hỏi chúng tôi sẽ trả lời:

  • Hạt macadamia có tốt cho sức khỏe không?
  • Hạt mắc ca có phải là keto không?
  • Có bao nhiêu protein trong hạt macadamia?
  • Có bao nhiêu carbs trong macadamias?
  • Tôi có thể đưa hạt mắc ca vào công thức nào?
  • Làm thế nào tôi có thể có hạt mắc ca trong chế độ ăn uống hàng ngày của tôi?
  • Các loại hạt tốt nhất cho keto là gì?
Thời gian đọc ước tính: 10  phút (2.000 từ)
Viết bởi:  Amanda Druhan
Xuất bản:  1 tháng 10, 2018
Cập nhật:  11 tháng 12, 2019

Hạt macadamia là một loại thực phẩm tự nhiên tuyệt vời cung cấp rất nhiều lợi ích cho cơ thể chúng ta. Không giống như nhiều loại thực phẩm khác tốt cho chúng ta, mua hạt macca cũng có hương vị tuyệt vời. Chúng cực kỳ linh hoạt và có thể được sử dụng trong mọi thứ, từ salad đến món chính, đồ ăn nhẹ đến món tráng miệng.

Trong bài viết này, chúng tôi sẽ trả lời câu hỏi: Hạt mắc ca có tốt cho sức khỏe không? Câu trả lời ngắn gọn là có, chúng có rất nhiều lợi ích cho sức khỏe! Chúng tôi sẽ xác định những lợi ích của hạt macadamia, cùng với một số lưu ý về hạt macadamia. Chúng tôi sẽ bắt đầu với phân tích dinh dưỡng của 100 gam các loại hạt.

Macadamia Nuts SuperFat

Sự kiện dinh dưỡng hạt Macadamia

hạt macca hồ chí minh rất giàu chất dinh dưỡng (như chúng tôi sẽ nêu rõ trong các phần bên dưới) và mang lại nhiều lợi ích cho sức khỏe, từ mái tóc đến trái tim của bạn! Chúng có chất béo lành mạnh và mức cholesterol rất thấp, là một lợi ích tuyệt vời cho tim mạch. Kích thước phần ăn ở đây là khoảng 100 gram.

  Lượng mỗi khẩu phần
(100 gram)
% Giá trị hàng ngày
 Calo 718  
Calo từ chất béo 634  
Tổng số chất béo 76 g 117%
Chất béo bão hòa 12 g  60%
Chất béo trans 0g  
Cholesterol 0mg  
Natri 5mg 0%
Tổng lượng carbs 14 g 5%
Chất xơ 9 g 34%
Đường 5 g  
Chất đạm 8 g  
Vitamin A 0% Vitamin C 2% Canxi 9%
Sắt 20%    

Thông tin cơ bản về hạt Macadamia

Cây macadamia mọc tự nhiên ở phía đông bắc New South Wales ở Úc. Người châu Âu đầu tiên phát hiện ra chúng là Allan Cunningham. Năm 1857, loại hạt này được đặt tên bởi Ferdinand Von Mueller theo tên đồng nghiệp của ông John Macadam, một nhà thực vật học đồng nghiệp.

Úc là nước sản xuất hạt mắc ca lớn nhất thế giới, với khoảng 40% nguồn cung thế giới đến từ đây. Cũng như tiêu thụ hạt, macadamia cũng có sẵn như một loại dầu. Đây là một trong những nguồn chất béo lành mạnh nhất mà bạn có thể nấu ăn. Dầu này rất tuyệt vời trong món salad và nấu ăn. Mật ong Macadamia là một lựa chọn ngon khác.

Dầu Macadamia thậm chí còn có nhiều lợi ích cho sức khỏe hơn dầu ô liu. Ngoài ra, nó có một điểm khói cao hơn, do đó nó có thể được nấu ở nhiệt độ cao hơn mà không bị cháy. Nếu bạn muốn có một lịch sử đầy đủ về hạt macadamia – chúng tôi đã giới thiệu cho bạn ở đây. Và nếu bạn đang tìm kiếm nơi bạn có thể mua hạt macadamia (hoặc thương hiệu nào) – thương hiệu Mauna Loa từ Hawaii rất được ưa chuộng .

Lợi ích số 1: Hội chứng chuyển hóa

  • Sức khỏe tim mạch / Giảm nguy cơ bệnh tim
    • Hạt Macadamia tốt cho tim mạch. Gần đây, một nghiên cứu đã được công bố trên Tạp chí Dinh dưỡng, trong đó các nhà nghiên cứu từ Đại học Penn State đã xem xét tác động của hạt mắc ca đối với sức khỏe tim mạch. Nghiên cứu liên quan đến việc chia 25 nam và nữ trưởng thành thành hai nhóm và nghiên cứu được thực hiện trong hai khoảng thời gian 5 tuần. Một nhóm ăn theo chế độ bao gồm 1,5 gam hạt mắc ca mỗi ngày, nhóm còn lại ăn theo chế độ ăn bình thường của người Mỹ. Tuy nhiên, tổng số lượng dinh dưỡng đa lượng giữa các nhóm là như nhau.
    • Vào cuối giai đoạn năm tuần đầu tiên, những người tham gia có hai tuần nghỉ ngơi để họ tiếp tục chế độ ăn bình thường. Sau đó, họ chuyển chế độ ăn kiêng.
    • Kết quả của nghiên cứu này là bao gồm hạt macadamia trong chế độ ăn uống của một người dường như làm giảm cả cholesterol toàn phần và cholesterol LDL (mật độ thấp). Đây là một tin tuyệt vời vì mức LDL cao là nguyên nhân hình thành mảng bám động mạch có thể dẫn đến đột quỵ hoặc đau tim. [ 1 ]
    • Tất cả những điều này làm giảm nguy cơ mắc bệnh tim.
  • Giảm lượng đường trong máu
    • Một nghiên cứu phân tích tổng hợp, được công bố trên tạp chí PLOS ONE, đã phân tích 450 người tham gia qua 11 nghiên cứu tập trung vào tác động của hạt mắc ca đối với mức đường huyết. Phân tích cho thấy những người tiêu thụ trung bình 56 gram hạt macadamia mỗi ngày có lượng đường trong máu thấp hơn đáng kể.
    • Một lý do mà hạt macadamia có tác dụng hữu ích đối với lượng đường trong máu cao là nó chứa nhiều chất béo không bão hòa đơn. Khi nói đến macadamias, chúng chứa axit palmitoleic omega-7. Axit béo này được biết là có tác dụng tăng cường độ nhạy insulin. Nó làm điều này bằng cách giảm viêm và ngăn ngừa sự phân hủy của các tế bào beta tuyến tụy, chịu trách nhiệm sản xuất insulin. [ 2 ], [ 3 ]
  • Giảm huyết áp
    • Huyết áp cao ảnh hưởng đến hàng triệu người và là tiền đề cho hàng loạt các vấn đề sức khỏe bao gồm đau tim, mất thị lực và bệnh thận. Nó đã được khẳng định rõ ràng rằng giảm lượng natri và hấp thụ nhiều kali hơn sẽ giúp giảm huyết áp.
    • Hạt Macadamia hầu như không chứa natri và rất nhiều kali. Chúng cũng giàu axit béo omega-9 (axit oleic). Nhiều nghiên cứu đã phát hiện ra rằng axit oleic giúp giảm huyết áp, do đó, sự kết hợp của omega-9 và kali là lý do chính khiến hạt mắc ca giúp làm giảm mức huyết áp của bạn. [ 5 ], [ 6 ], [ 7 ]
  • Bệnh tiểu đường

 

 

Lợi ích # 2: Giảm viêm

Các nhà nghiên cứu ở Úc gần đây đã tiến hành một cuộc điều tra về một loạt các loại thảo dược tự nhiên để đánh giá tác động của chúng đối với chứng viêm. Trong số đó có hạt mắc ca úc Interflora. Người ta phát hiện ra rằng các hợp chất phenolic có trong hạt mắc ca đã ngăn chặn hiệu quả sự phát triển của Proteus mirabilis. Điều này đã được chứng minh là giúp ngăn ngừa sự phát triển của bệnh viêm khớp dạng thấp. [ 4 ]

Lợi ích # 3: Xương khỏe hơn

Ăn các loại hạt là một cách tuyệt vời để duy trì xương chắc khỏe và macadamias là một trong những loại hạt tốt nhất. Đó là bởi vì chúng chứa đầy các khoáng chất và vitamin theo nghĩa đen sẽ giúp xương của bạn chắc khỏe hơn. Bao gồm các:

  • Mangan
  • Phốt pho
  • Magiê
  • Canxi

Mangan đặc biệt quan trọng vì nó sẽ hỗ trợ cơ thể vận chuyển các mô xương mới phát triển đến những nơi cần thiết nhất.

Lợi ích # 4: Cải thiện sức khỏe đường ruột

Sức khỏe đường ruột của chúng ta bị tổn hại do một số lượng lớn các chất độc xâm nhập vào cơ thể chúng ta thông qua thực phẩm chúng ta ăn và không khí chúng ta hít thở. Hậu quả của điều này là chúng ta không thể hấp thụ và tiêu hóa tốt các loại thực phẩm mà chúng ta ăn. Hạt Macadamia giúp chống lại tác dụng này

Axit oleic, rất có lợi trong việc giảm huyết áp, cũng có thể là một chiến binh mạnh mẽ chống lại bệnh viêm loét đại tràng. Trong một nghiên cứu, những người bổ sung một lượng axit oleic hàng ngày vào chế độ ăn uống của họ có nguy cơ mắc bệnh viêm loét đại tràng thấp hơn 89%. [ 8 ]

Lợi ích số 5: Đốt cháy chất béo / Giảm cân

Mọi người đang tìm kiếm một lợi thế trong việc đốt cháy chất béo, và có vẻ như hạt mắc ca loại 1 có thể chỉ cung cấp một lợi thế. Một lần nữa, chìa khóa là axit oleic. Một nghiên cứu gần đây đã được công bố trên Tạp chí Hóa học Sinh học cho rằng axit béo omega-9 (axit oleic) có khả năng tăng tốc độ sản xuất một số gen nhất định chuyển hóa chất béo thành năng lượng.

Axit palmitoleic là một hợp chất khác được tìm thấy trong hạt macadamia, có tác dụng giúp đẩy nhanh quá trình đốt cháy chất béo (quá trình trao đổi chất của bạn). Hơn hết, hạt mắc ca có tác dụng làm no, do đó chúng làm giảm mức độ đói của bạn. Điều đó làm cho chúng trở thành một lựa chọn ăn vặt lành mạnh tuyệt vời khi bạn cảm thấy hơi buồn nôn.

Khoảng 80% chất béo có trong hạt mắc ca là loại không bão hòa đơn, giúp chúng cực kỳ lành mạnh trong cuộc chiến chống tăng cân. [ 9 ], [ 10 ]

Lợi ích # 6: Da được cải thiện tiềm năng

Có bằng chứng cho thấy axit béo omega-7 có trong hạt mắc ca (trong số các loại hạt khác), có thể thúc đẩy làn da, móng tay và tóc khỏe mạnh hơn. [ 11 ]

Lợi ích # 7: Nguồn chất xơ tuyệt vời

Chất xơ rất quan trọng để làm sạch cơ thể hiệu quả. Hàm lượng chất xơ trong hạt macadamia là 7%. Điều này bao gồm hỗn hợp chất xơ hòa tan và không hòa tan. Chất xơ này sẽ cung cấp thức ăn thô cần thiết cho hệ tiêu hóa của bạn cũng như giúp bạn cảm thấy no hơn và cho phép loại bỏ chất thải hiệu quả hơn.

Lợi ích # 8: Nguồn Protein tốt

Để duy trì mô cơ của cơ thể và cung cấp năng lượng cho việc sửa chữa và thay thế các tế bào trong cơ thể, bạn cần nạp protein vào cơ thể vài giờ một lần. Macadamia là một nguồn giàu protein để tạo ra một sự lựa chọn tuyệt vời trong vấn đề này. Protein mà bạn nhận được từ hạt macadamia thậm chí sẽ giúp giữ cho móng tay, da và tóc của bạn khỏe mạnh.

Lợi ích # 9: Chống lại cái đói

Với một nguồn protein và chất béo tuyệt vời, đặc biệt là đối với những người theo chế độ ăn kiêng Keto / low carb – loại hạt này là một món ăn nhẹ tuyệt vời để chống lại những cơn đói trong ngày, cho dù đang di chuyển, ở văn phòng hay chỉ đi dạo. cuối tuần.

Các yêu cầu về quyền lợi khác

Có những tuyên bố về lợi ích bổ sung của các loại hạt cũng cần phải điều tra thêm một chút, chẳng hạn như lợi ích của chúng đối với những người mắc các bệnh như Bệnh Alzheimer. Mặc dù chúng tôi hiện không có liên kết đến các tài nguyên và nghiên cứu về chủ đề này – có nhiều trang web khác nhau trình bày chi tiết hơn về vấn đề này.

Công thức nấu ăn Macadamia Nuts

Nếu bạn quan tâm đến việc đưa Hạt macca Úc có tác dụng gì vào chế độ ăn uống của mình – có một số cách để làm điều đó, dưới đây chúng tôi sẽ liên kết đến một số công thức và lựa chọn phổ biến:

Cân nhắc về hạt Macadamia

  • Lựa chọn: Tìm những hạt macadamia thô đầy đặn, có màu sắc và kích thước đồng đều
  • Mua: Nếu bạn quyết định mua các loại hạt rang, hãy nhớ chọn phiên bản không ướp muối. Có những nghiên cứu  cho thấy rang các loại hạt này, đặc biệt là ở nhiệt độ cao, có thể làm giảm giá trị dinh dưỡng của chúng – vì vậy hãy cân nhắc ưu và nhược điểm tùy thuộc vào quyết định mua và tiêu thụ loại hạt này của bạn.
  • Bảo quản: Bảo quản hạt macadamia của bạn trong hộp kín hoặc túi ni lông kín có khí nén để tránh bị ôi thiu. Bạn có thể giữ chúng trong tủ lạnh đến sáu tháng.
  • Rang: Để có một món ăn ngon, bạn có thể rang hạt mắc ca trong lò với mật ong. Bạn có thể bảo quản hạt macadamia rang mật ong lên đến hai tuần trong hộp kín. Chỉ cần lưu ý rằng bạn có thể làm giảm giá trị dinh dưỡng khi rang chúng ở nhiệt độ cao.

Lưu ý khi tiêu thụ hạt Macadamia

Không có nghi ngờ gì về điều đó – hạt mắc ca là một lựa chọn thực phẩm tuyệt vời, lành mạnh với tất cả các loại lợi ích cho cơ thể của bạn. Tuy nhiên, có một số điều cần lưu ý giúp bạn không quá ham mê mắc ca của mình.

Thận trọng số 1: Hàm lượng calo và chất béo cao

Hầu hết các loại hạt đều có hàm lượng chất béo và calo khá cao và macadamias chắc chắn không phải là ngoại lệ. Hầu hết các chất béo là không bão hòa đơn, đó là một điều tốt. Tuy nhiên, chúng có lượng calo rất cao. Trên thực tế, một cốc hạt mắc ca sẽ bổ sung hơn một nghìn calo vào lượng calo hàng ngày của bạn.

Ngay cả khi lượng calo bạn đang ăn có lợi cho sức khỏe, như trong trường hợp của hạt mắc ca. Chúng vẫn có thể khiến bạn ăn nhiều calo hơn mức tiêu hao. Kết quả là bạn sẽ tăng cân. Thông điệp là hãy hạn chế ăn một ít các loại hạt một vài lần mỗi ngày để kiểm tra lượng calo của bạn.

Thận trọng số 2: Dị ứng

Dị ứng với các loại hạt ngày nay khá phổ biến và dị ứng với hạt macadamia là có thể xảy ra. Tốt nhất bạn nên đi kiểm tra với bác sĩ chuyên khoa dị ứng nếu bạn lo lắng rằng mình có thể bị dị ứng hạt hoặc nếu những người trong gia đình bạn đã được chẩn đoán bị dị ứng hạt hoặc gặp (d) các tác dụng phụ khi ăn các loại hạt. Nơi bán hạt macca uy tín có thể an toàn cho bạn, nhưng tốt nhất bạn nên chắc chắn. Các dấu hiệu thường gặp của dị ứng là ngứa lưỡi, phát ban hoặc sưng cổ họng ( nguồn ).

Lợi ích của các loại hạt khác

Nếu bạn muốn biết thêm thông tin về các loại hạt khác, chúng tôi có các hướng dẫn sau:

Nguồn:

  • Griel, AE, Cao, Y., Bagshaw, DD, Cifelli, AM, Holub, B., & Kris-Etherton, PM (2008). Chế độ ăn giàu hạt macadamia làm giảm tổng số và LDL-cholesterol ở nam giới và phụ nữ tăng cholesterol máu nhẹ. Tạp chí dinh dưỡng , 138 (4), 761-767.
  • Viguiliouk, E., Kendall, CW, Mejia, SB, Cozma, AI, Ha, V., Mirrahimi, A., … & de Souza, RJ (2014). Tác dụng của hạt cây trong việc kiểm soát đường huyết ở bệnh tiểu đường: một đánh giá có hệ thống và phân tích tổng hợp các thử nghiệm chế độ ăn uống có kiểm soát ngẫu nhiên. PloS một , 9 (7), e103376.
  • Yang, ZH, Miyahara, H., & Hatanaka, A. (2011). Sử dụng axit palmitoleic mãn tính làm giảm sự đề kháng insulin và tích tụ lipid trong gan ở Chuột KK-A y Chuột mắc bệnh tiểu đường loại 2 di truyền. Lipid trong sức khỏe và bệnh tật , 10 (1), 120.
  • Cock, IE, Winnett, V., Sirdaarta, J., & Matthews, B. (2015). Tiềm năng của những cây thuốc Úc chọn lọc với hoạt tính kháng Proteus để điều trị và phòng ngừa bệnh viêm khớp dạng thấp. Tạp chí Pharmacognosy , 11 (Suppl 1), S190.
  • Poulter, NR, Prabhakaran, D., & Caulfield, M. (nd). Tăng huyết áp. The Lancet , 386 (9995), 801–812. https://doi.org/10.1016/S0140-6736(14)61468-9
  • Carretero, OA và Oparil, S. (2000). Tăng huyết áp cần thiết. Lưu hành , 101 (3), 329-335.
  • Aburto, NJ, Hanson, S., Gutierrez, H., Hooper, L., Elliott, P., & Cappuccio, FP (2013). Ảnh hưởng của việc tăng lượng kali lên các yếu tố nguy cơ tim mạch và bệnh tật: xem xét hệ thống và phân tích tổng hợp. Bmj , 346 , f1378.
  • Sacks, FM, Svetkey, LP, Vollmer, WM, Appel, LJ, Bray, GA, Harsha, D., … & Karanja, N. (2001). Ảnh hưởng đến huyết áp của chế độ ăn giảm natri và các Phương pháp Ăn kiêng để Ngừng Tăng huyết áp (DASH). Tạp chí y học New England , 344 (1), 3-10.
  • Lim, JH, Gerhart-Hines, Z., Dominy, JE, Lee, Y., Kim, S., Tabata, M., … & Puigserver, P. (2013). Axit oleic kích thích quá trình oxy hóa hoàn toàn các axit béo thông qua sự hoạt hóa phụ thuộc protein kinase A của phức hợp SIRT1-PGC1α. Tạp chí Hóa học Sinh học , 288 (10), 7117-7126.
  • Ruiz-Gutiérrez, V., Muriana, FJ, Guerrero, A., Cert, AM, & Villar, J. (1996). Lipid huyết tương, lipid màng hồng cầu và huyết áp của phụ nữ tăng huyết áp sau khi uống axit oleic từ hai nguồn khác nhau. Tạp chí tăng huyết áp , 14 (12), 1483-1490.

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