Inzwa wakaguta
Mbeu dzenhanga dzinenge 24% yefayibha yekudya, nepo nhanga pulp ine macalorie makumi mashanu chete pamukombe uye 50 g yefayibha pa0,5 gramu.
"Fiber inokubatsira kuti unzwe wakaguta kwenguva yakareba, izvo zvinochengetedza chido chako kuitira kuti udye zvishoma," inodaro nyanzvi yehutano uye hutano JJ Virgin.
Natsiridza kuona kwako
Kapu yenhanga yakachekwa ine kanenge kaviri kukurudzirwa kudyiwa kwezuva nezuva kwevhitamini A, iyo inosimudzira kuona kwakanaka, kunyanya muchiedza chisina kujeka. Maererano nevatsvakurudzi veHarvard, vhitamini yakawanikwa inononoka kuderera kwekushanda kweretinal muvarwere vane retinitis pigmentosa, chirwere chinokonzera kukanganisa kwakanyanya kwekuona uye kazhinji upofu. Bonus: Vitamin A inobatsirawo kuumba uye kuchengetedza hutano hweganda, mazino, uye mapfupa.
Deredza ropa rako
Mhodzi yemhodzi yemafuta inotakurwa ne phytoestrogens, iyo inobatsira mukudzivirira hypertension. Chidzidzo chakaitwa chakawana kuti chikafu chemhodzi yemhodzi yemafuta yakakwanisa kuderedza systolic uye diastolic yeropa mumavhiki mashoma e12.
kurara zvirinani
Mbeu dzenhanga dzakapfuma mu tryptophan, amino acid inokubatsira kuti ugare wakadzikama mukati mezuva uye kurara zvakanaka usiku. Tryptophan inobatsirawo muviri kuburitsa serotonin, inovandudza mafungiro.
Zvidzivirire kubva kuchirwere
Dzungu nemhodzi dzaro dzakapfuma mu beta-carotene nemamwe ma antioxidants anodzivirira muviri wedu kubva kugomarara. Mbeu dzinogonawo kunyanya kubatsira varume. Vatsvagiri vekuTaiwan vakawana kuti mafuta embeu yenhanga anovharira kusakura kweprostate.
Chikamu chechina chemhodzi chinewo magiramu 2,75 e zinc (inenge 17% yezvinokurudzirwa zuva nezuva kudyiwa kwevanhu vakuru), izvo zvinobatsira kuhutano hwepabonde hwevarume. Apo majaya emuWayne University akadzidza akarambidza kudya zinc, vaive nemazinga akaderera e testosterone mushure memavhiki makumi maviri.
Kuvandudza Utano Hwemwoyo
Zvakare, iyo fiber yekudya inowanikwa munhanga inogona kubatsira kuchengetedza moyo wako. Imwe ongororo yeHarvard yevanopfuura 40 nyanzvi dzezvehutano yakawana kuti avo vaidya chikafu chine fiber yakakura vaive ne000% yakaderera yengozi yehosha yemwoyo pane avo vaidya fiber shoma.
Imwe ongororo yakaitwa nevatsvagiri veSweden yakawana kuti vakadzi vanodya faibha yakawanda vane 25% yakaderera njodzi yechirwere chemoyo pane avo vanodya shoma fiber.
Ekaterina Romanova Kunobva: