Rozana akhrot khana aap kay jism kay liye bohat se health benefits la sakta hai – dil ki sehat se le kar dimagh, hazma aur mental health tak. Yeh baat kai scientific research studies mein sabit ho chuki hai.
Aik ounce (lagbhag 14 akhrot kay aadhe tukde) mein yeh nutrients hotay hain:
- 185 calories
- 18.5g total fat (2g saturated fat)
- 4g protein
- 2g fiber
- 125mg potassium
- 1mg iron
- 28mg calcium
- 1mg sodium
Chaliye dekhte hain kay rozana akhrot khane se aap kay jism ko kaun kaun se faide milte hain:
💓 Dil Ki Sehat Mein Behtari
Akhrot mein unsaturated fats, khas tor pe omega-3 fatty acids, achi mikdar mein hotay hain jo kay dil kay liye faide mand hain. American Heart Association ne akhrot ko officially heart-healthy food tasleem kiya hai.
2023 ki aik research (Nutrients journal) kay mutabiq, rozana sirf 10 grams (takreeban 5 aadhe akhrot) khane se LDL (bad cholesterol) kam hota hai aur heart disease ka risk kam ho jata hai. Is se atherosclerosis (arteries ka band hona) se bhi bachav hota hai.
🌿 Hazme Kay Nizaam Ko Behtar Banata Hai
Nayi research kehti hai kay akhrot aik prebiotic ka kaam kartay hain yaani yeh aap kay gut mein ache bacteria ko feed kartay hain.
2023 ki aik study (Antioxidants journal) mein dekha gaya kay akhrot kay polyphenols gut inflammation kam karne aur overall gut health behtar banane mein madadgar ho sakty hain.
🧠 Dimaghi Sehat Aur Yaadasht Mein Izafa
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Akhrot kay omega-3 fatty acids sirf dil kay liye nahi, dimagh kay liye bhi bohat mufeed hain. In mein powerful antioxidants hote hain jo oxidative stress kam karty hain yeh stress cognitive decline aur Alzheimer’s jaise diseases se link hota hai.
2023 ki Nutrients journal review ne bataya kay regular akhrot khane se memory aur cognitive function improve hoti hai. Yeh khaas tor par buzurg logon kay liye faide mand hai.
🥗 Diet Quality Mein Sudhaar
Rozana akhrot apni diet mein shamil karne se aap ki overall nutrition quality mein bhi sudhaar aata hai. 2023 ki aik study kay mutabiq, akhrot se:
- Omega-3 fatty acids
- Fiber
- Potassium
- Magnesium
- Folate
jese nutrients ki intake barhti hai.
Dietitian Wendy Jo Peterson kehti hain kay chhoti dietary changes jaise akhrot shamil karna aap ki nutrition ko kaafi behtar bana sakti hain.
😌 Zehni Sehat Aur Stress Mein Kami
Akhrot mein kuch neuro-supportive compounds hote hain jaise:
- Melatonin
- Folate
- Vitamin E
- Polyphenols
2022 ki Nutrients journal study kay mutabiq, rozana 2 servings (lagbhag 28 grams) akhrot 16 hafton tak khane se stress, neend aur overall mental health mein sudhaar dekha gaya. Depression kay symptoms bhi kam huy.
💉 Blood Sugar Ko Control Karne Mein Madad
Akhrot mein healthy fats, fiber aur protein ka combination hota hai jo blood sugar stabilize karne mein madad karta hai. Yeh khas tor par type 2 diabetes kay liye faide mand sabit ho sakta hai.
2023 ki aik review study ne bataya kay jin logon ki diet mein zyada nuts (including akhrot) hotay hain, un mein type 2 diabetes ka risk kam hota hai.
🔚 Natija
Rozana akhrot khana aap kay dil, dimagh, hazma aur zehni sehat kay liye aik asaan aur powerful addition hai. Yeh aik simple habit hai jo aap kay lifestyle aur long-term health mein bohat bara farq la sakti hai.
