Mukati
Peanut Mutsanga wakakurira kudyiwa nevanhu. Kusiyana nezvirimwa zvakawanda, nzungu dzinokura pasi pevhu. Nzungu uye nzungu ruomba rutsigiro uye kuwedzera metabolism mumuviri, kubatsira kubvisa zvakawandisa mafuta. Izvi zvinonyanya kuoneka kana zvichidyiwa nezvikafu zvine omega-3 fatty acids, senge mbeu yeflakisi uye mbeu dzechia.
Chidzidzo chakaburitswa muna2010 mumagazini Nutrients chinoratidza kuti nzungu kushandiswa kunosanganisirwa nekuderedzwa kwechirwere chemwoyo uye kubviswa kwematombo mune vese vanhukadzi.
MuIndia, zvinoshandiswa zvakanyanya nzungu zvakakangwa uye nzungu ruomba. Peanut butter inoshandiswawo zvakanyanya semafuta emiriwo. Sezvo nzungu dzichikura pasi, dzinodaidzwa zvakare kuti nzungu.
Zvizhinji zvinobatsira
1. Isimba rine simba.
Nzungu dzine mavitamini, zvicherwa, zvinovaka muviri uye mishonga yekudzivirira ma antioxidant, saka dzinogona kunzi isimba rakapfuma.
2. Inoderedza cholesterol.
Iyo inoderedza huwandu hwe "yakaipa" cholesterol uye inowedzera huwandu hwe "yakanaka" cholesterol mumuviri. Nzungu dzine monounsaturated fatty acids, kunyanya oleic acid, iyo inodzivirira coronary chirwere chemoyo.
3. Inokurudzira kukura nekusimudzira.
Nzungu dzakapfuma muma protein. Iwo maamino acids aripo mairi ane zvinobatsira mukukura uye kukura kwemuviri wemunhu.
4. Anorwa gomarara remudumbu.
Polyphenolic antioxidants aripo pakukwirira kwakanyanya munzungu. P-coumaric acid inokwanisa kudzikisa njodzi yekenza yemudumbu nekudzora kugadzirwa kwecocinogenic nitrogenous amines.
5. Anorwa nechirwere chemwoyo, zvirwere zvehurongwa hwemitsipa.
Iyo polyphenolic antioxidant resveratrol, iripo munzungu, inonyatsorwisa chirwere chemwoyo, gomarara, kusagadzikana kwekutya, pamwe nehutachiona kana hutachiona hutachiona.
6. Inoderedza mukana wekurwadziwa kwemoyo.
Nekuwedzera kugadzirwa kwe nitric oxide, iyo antioxidant resveratrol inodzivirira kurwisa kwemoyo.
7. Ine antioxidants.
Nzungu dzine kuwanda kwakanyanya kwema antioxidants. Aya ma antioxidants anowedzera kushanda kana nzungu dzabikwa. Iko kune kuwedzera kwakapetwa kaviri mu biochanin-A uye nekaviri kuwedzera mune zvirimo genistein. Ivo vanoderedza kukuvara kunokonzerwa nemahara radicals mumuviri.
8. Anotaridza nduru.
Kutora magiramu makumi matatu enzungu kana mapuniko maviri epeanut butter vhiki rega rega kunogona kukubatsira kubvisa maturu. Zvakare, njodzi yechirwere chenduru yakaderedzwa ne30%.
9.Haibatsiri pakukora.
Vakadzi vanodya nzungu kana nzungu ruomba zvine mwero, kanokwana kaviri pasvondo, kashoma kuti vave vakafuta kupfuura avo vasingadyi nzungu zvachose.
10. Inodzivirira gomarara rekoloni.
Nzungu dzinogona kubatsira kumisa kukura kwegomarara rekoloni, kunyanya mumadzimai. Kutora maspuniki maviri epeanut butter kaviri pasvondo kunogona kubatsira kudzikisa njodzi yegomarara rekoloni kusvika pa58% mumadzimai uye kusvika pa27% kuvarume.
11. Normalizes shuga yomuropa.
Iyo manganese inowanikwa munzungu inobatsira mukumwa kwecalcium, inovandudza metabolism yemafuta uye makabhohaidhiretsi, uye inosimudzira mashuga eropa.
12. Anorwa ne depression.
Low serotonin mazinga anotungamira kuora mwoyo. Iyo tryptophan mumanzungu inowedzera kuburitswa kwechinhu ichi uye nekudaro inobatsira kurwisa kushushikana. Kudya nzungu kunobatsira kuhutano munzira dzakawanda. Itai mutemo kuti mudye kana maviri maspuniuni enzungu ruomba vhiki rega-rega kuti uzvidzivirire kubva kumarudzi ese ezvirwere zvine njodzi uye kuva neutano.
Kubatsirwa kwevakadzi
13. Inosimudzira kubereka.
Kana ichidyiwa isati yatanga uye panguva yepamuviri pekutanga, folic acid inogona kudzora njodzi yekuve nemwana ane yakaoma neural tube zvikanganiso kusvika 70%.
14. Inovandudza mahormone.
Nzungu dzinobatsira kudzivirira kutadza kuenda kumwedzi nekuda kwekudzora kwehomoni. Nzungu dzinobatsira munguva dzekugadzirisa mahormone. Nekuda kwake, muviri unorerutsa zviri nyore mafungire, kurwadziwa, kuzvimba uye kusagadzikana.
15. Zvakanakira vakadzi vane nhumbu.
Nzungu dzinobatsira kuzadza muviri wemukadzi ane pamuviri ane polyphenols. Izvi zvinhu zvine chekuita nekuvandudzwa uye kumutsidzirwa kweganda, uye zvakare nekuvandudza mashandiro emoyo. Mafuta emiriwo anogadzira nzungu anobatsira kubata nekubuda kwe bile pasina kukuvadza mwana.
16. Inozadza kushomeka kwesimbi.
Panguva yekutevera, muviri wemukadzi unorasikirwa neropa rakawanda. Izvi zvinotungamira zvinotungamira kune izvo zvekuti mumuviri wevakadzi vezera rekubereka, huwandu hwakaderera hwehemoglobin hunowanzo kucherechedzwa. Mumamiriro ezvinhu akadaro, vanachiremba vanopa masimbi ekuwedzera kune varwere vavo. Mushure mezvose, isimbi, painopinda mumuviri, inobata pamwe neoksijeni uye inogadzira hemoglobin (masero matsva eropa).
Ganda Kubatsirwa
Kunze kwekubatsira kugutsa nzara, nzungu dzinogadzirawo ganda kutsetseka, kupfava, kunaka uye kugwinya.
17. Inobata zvirwere zveganda.
Iyo inorwisa-kupisa zvimiro zve nzungu inorapa mamiriro eganda senge psoriasis uye eczema. Mafuta acids aripo munzungu anobatsira kubvisa kuzvimba uye kuderedza kutsvuka kweganda. Nzungu dzine vhitamini E, zinc uye magnesium, iyo inopa ganda kupenya kwechisikirwo uye kupenya, ganda rinoratidzika kupenya kubva mukati.
Aya mavitamini akafanana anorwisa mabhakitiriya anokonzera acne. Iyo yakakwira mapuroteni emukati enzungu inokurudzira kumutsiridzwa kwesero. Nzungu dzinoshanda zvakanyanya pakurapa matambudziko eganda akaita se pustules (purulent skin rashes) uye rosacea (kuwedzera kwemidziyo midiki uye yepamusoro peganda rechiso).
18.Rich mune mafuta acids.
Nzungu dzine huwandu hwakakura hwemafuta acids, ayo akakosha kumasero etsinga muuropi. Tsinga maseru muuropi anobatsira kurwisa kushushikana uye kusanduka kwemamiriro, izvo zvinodzivirira akasiyana siyana ane chekuita nezera ganda shanduko senge kuunyana uye kuchena grey.
19. Inobvisa chepfu uye chepfu.
Iyo fiber inowanikwa munzungu yakakosha pakubvisa chepfu nemarara. Chepfu mukati memuviri inoratidzwa mukuonekwa kwemunhu. Izvi zvinoratidzwa nekuputika kweganda, flabbiness uye ganda rakanyanyisa remafuta.
Kugara uchidya nzungu kunobatsira kubvisa chepfu, kunobatsira kugadzirisa maitiro emagetsi, ayo anozokanganisa ganda rako, riite rakanaka uye riine hutano.
20. Inovandudza kutenderera kweropa.
Nzungu dzakapfuma mu magnesium, iyo inonyaradza tsinga, mhasuru uye tsinga dzeropa. Izvi zvinokurudzira zvirinani kuyerera kweropa kune rako ganda, iro, zvakare, rinokanganisa chitarisiko chako.
21. Inodzivirira ganda.
Kukuvara kweganda kunoitika semhedzisiro yeiyo oxidation. Icho chiitiko chemakemikari umo mamorekuru asina kugadzikana anonzi mahara radicals anotora maerekitironi kubva mumasero ane hutano. Vitamin E, inowanikwa munzungu, inodzivirira maseru eganda kubva kukuvara kunokonzerwa nekushushikana kweiyo oxidative.
Vitamin E inodzivirira ganda redu kubva kune yakaoma ultraviolet mwaranzi, inodzivirira pakupiswa nezuva uye kukuvara kweganda.
22. Inoderedza zviratidzo zvekukwegura.
Zviratidzo zvekukwegura senge kuunyana, kutsvukisa uye kuderedzwa kweganda ndeimwe yematambudziko makuru erunako. Nzungu dzine huwandu hwakakura hwevhitamini C, hwakakosha mukugadzira collagen.
Collagen yakakosha pakudya zvinovaka, ganda, uye shwashwa. Inopa kusimba uye kuomarara paganda, rinozoichengeta iridiki.
23. Pesesses inogadzirisazve zvivakwa.
Beta-carotene, antioxidant inowanikwa munzungu, yakakosha kune hutano hweganda. Mumumuviri, inoshandurwa kuita vhitamini A, iyo inobatsira mukukura uye kugadzirisa kwemaviri emuviri. Nekudaro, nzungu dzinopodza maronda uye kupwanya nekukurumidza nekukurumidza.
24. Inoita kuti ganda rive rakanaka uye riine hutano.
Nzungu dzine omega-3 fatty acids inobatsira ganda redu munzira dzakawanda. Dzinoderedza kuzvimba mumuviri, dzinodzivirira kuputika kweganda, dzinodzora njodzi yekenza yeganda, dzinosimbisa uye nekupa ganda ganda kubva mukati, kurisunungura kubva pakuoma uye kubaya.
25. Icho chikamu chemasikisi.
Peanut butter kumeso kumeso kuri kuwedzera mukurumbira mazuva ano. Kuishandisa sechiso kumeso, iwe uchachenesa tsvina yakadzika kubva paganda uye pores yechiso. Shamba kumeso nesipo, wobva wawaridza nzungu zvakaenzana pamusoro payo. Rega iyo mask iome, wozora kumeso kwako nekunonoka kutenderera kufamba.
Sukurudza kumeso kwako nemvura inodziya uye rega iome. Usati washandisa maski pane kumeso kwese, tarisa kuti uone kusagadzikana. Kuti uite izvi, isa mashoma masiki kune rako remutsipa ganda. Kurwara kunoitwa nenzungu ndiyo imwe yemhedzisiro. Kana uine allergies, usashandise mask.
Bvudzi Bhenefiti
26. Kunowedzera kukura kwebvudzi.
Nzungu dzine zvinovaka zvinovaka zvinoverengeka zvinobatsira kuchengetedza runako uye hutano hwebvudzi. Nzungu dzakakwira muOmega-3 fatty acids. Dzinosimbisa bvudzi follicles uye dzinobatsira pamusoro. Zvese izvi zvinokurudzira kukura kwebvudzi.
27. Inosimbisa bvudzi kubva mukati.
Nzungu inzira yakanaka kwazvo yearginine. Arginine iamino acid inobatsira zvikuru pakurapa mhanza yemurume uye mukusimudzira bvudzi rine hutano. Inovandudzawo hutano hwemadziro emitsipa uye inodzivirira ropa kubva mukugwamba, rinovandudza kuyerera kweropa.
Kuti iwe uve nevhudzi rakagwinya uye rakasimba, rinofanirwa kupihwa chikafu, saka kufamba kweropa kwakanaka kwakakosha.
28. Inosimbisa bvudzi.
Vitamin E kushomeka kunogona kutungamira kune brittle, brittle uye isina kusimba bvudzi. Zvaringana vhitamini E zvemukati mumuviri zvinoona kuti hupfumi hunowanikwa mavitamini hunosvika pamidzi yebvudzi, inovaita kuti ive yakasimba uye yakasimba.
Zvakanakira varume
29. Inobatsira ne zvirwere zvehurume hwekubereka system.
Nzungu dzinobatsira kuvarume vane matambudziko emagetsi uye kusagadzikana kwe erectile. Uye zvakare, ichave nemhedzisiro yekurapa pane prostate adenoma uye kushaya mbereko. Mavhitamini B9, B12, manganese uye zinc, ayo ari chikamu chenzungu, anobatsira kubata neanopisa maitiro uye pathologies yemurume murume.
Zinc ichawedzera chirume motility, libido uye yakajairika mahormone mazinga. Kushandiswa kwezuva nezuva kwema walnuts kuchave kwakanyanya kudzivirira prostatitis uye genitourinary zvirwere.
Kukuvadza uye kupesana
1. Zvinokonzera kugadzikana.
MuUnited States, vanopfuura 2% yevagari vanotambura nemaronda eenzungu, uye iyi muzana inoramba ichikwira. Iyi ingangoita mamirioni matatu vanhu. Peanut allergy kesi akawedzera zvakapetwa kanopfuura makumi maviri emakore apfuura.
Muna 1997, 0,4% yehuwandu hwevanhu vemuUS hwakanga husingaenderane, muna 2008 huwandu uhwu hwakawedzera kusvika pa1,4%, uye muna2010 vakapfuura 2%. Peanut allergy inowanzoitika pakati pevana vari pasi pemakore matatu ekuberekwa.
Nzungu dzinoenderana nezvirwere zvakajairika zvakadai sezai, hove, mukaka, nati yemuti, hove, hove, uye gorosi. Chiri kunyanya kunetsa ndechekuti hapana chikonzero chaicho nei peanut allergy inogona kuitika. …
Kutsva kutsva kunoratidza kuti allergies inogona kukonzerwa nekushaikwa kwenzungu kunwa panguva yehucheche. Munguva pfupi yapfuura, zvidzidzo zvakaratidza kuti kunwa mashoma epeanut protein pamwe neprobiotic zvinowedzera zvinogona kudzikisa zvakanyanya zviratidzo zvekurwisa.
MunaNdira 2017, iyo National Institute of Allergy uye Infectious Zvirwere yakaburitsa nhungamiro kuvabereki nevezvehutano kuti vaunze nzungu-dzakavakirwa chikafu kubva vachiri vadiki.
Uye kana iwe kana nhengo dzemhuri yako musingawirirane nenzungu, pane mishonga yechisikigo yekubatsira kudzikamisa zviratidzo zvehurwere pamwe nepeanut butter imwe nzira.
Peanut allergy ndechimwe chezvinhu zvakakomba zvekudya hypersensitivity reaction maererano nekutsungirira kwechikafu. Zvinoenderana neAmerican College yeAllergy, Asthma, uye Immunology, nzungu zviratidzo zvekurwisa ndezvekuti:
- ganda rinonamira kana mikoko (panogona kunge paine mavara madiki uye makuru mavanga);
- kuchenesa kana kugunun'una mumuromo kana pahuro;
- kumhanya kana kumhanyisa mhino;
- nausea;
- anaphylaxis (zvishoma kazhinji).
2. Inokurudzira kukura kweanaphylaxis.
Anaphylaxis yakakomba uye inogona kutyisidzira hupenyu kuita muviri kune allergen. Izvo hazviwanzo, asi zviratidzo zvayo zvinofanirwa kutorwa zvakanyanya. Zviratidzo zveanaphylaxis zvinosanganisira matambudziko ekufema, kuzvimba muhuro, kudonha kamwe kamwe muropa, ganda rakachenuruka kana miromo yebhuruu, kupera simba, dzungu, uye matambudziko emudumbu.
Zviratidzo zvinofanirwa kurapwa nekukurumidza neepinephrine (adrenaline), zvikasadaro zvinogona kuuraya.
Kunyange zvazvo zviratidzo zvekudya zvinokanganisa zvakadzidzwa zvakanyanya kwenguva yakareba, chikafu choga ndicho chinonyanya kukonzera anaphylaxis.
Inofungidzirwa kuti pane angangoita makumi matatu emakesi eanaphylaxis mumadhipatimendi echimbichimbi eUS gore rega rega, zviuru zvacho zvave kuuraya. Nzungu nenzungu zvinokonzeresa pamusoro pe30% yezviitiko izvi.
3. Zvinokonzera fungal zvirwere.
Rimwe dambudziko nekudya nzungu nderekuti dzinomera muvhu nekudaro dzinowana mwando wakawanda. Izvi zvinogona kukonzera kugadzirwa kwemyotoxins kana chakuvhuvhu. Mould pamanzungu inogona kukura kuita fungus inonzi aflatoxin. Iyi fungus inogona kukanganisa hutano hwako (leaky gut syndrome uye inononoka metabolism).
Izvi zvinodaro nekuti aflatoxin inogona kuuraya maantibioti mumatumbu uye nekukuvadza gadziriro yekugaya. Izvi zvinonyanya kuitika kumafuta enzungu, ayo asiri ehupenyu.
Mould inogona zvakare kukonzera kuzvidzivirira kwema immune kuzvipembenene muvana. Kana usiri weergoria kune nzungu uye usisade kuwana imwe, sarudza iyo isina kurimwa muvhu rakanyorova. Nzungu idzi dzinowanzorimwa pamakwenzi, zvinova zvinopedza dambudziko rekuumbika.
4. Kudana nzvinetso zvekudya.
Kudya nzungu dzisina kubviswa kunogona kukonzera matambudziko ekugaya. Iko rakaomarara ganda rinonamatira kumadziro ehuro uye ura zvinotungamira mukuzvimba, kurwadziwa mudumbu uye kuzvimbirwa. Pamusoro pezvo, nzungu dzakakangwa uye dzakarungwa nemunyu, idzo dzinodyiwa negastritis, dzinomutsa chirungurira.
5. Inokurudzira kufutisa uye kufutisa.
Nzungu dzakakwira macalorie uye dzinogutsa kwazvo, saka hadzifanirwe kunyanyoshandiswa. Ne kufutisa, kushandiswa kwenzungu kunotungamira mukudzikira muhupenyu, kurema uye zvirwere zvemudumbu. Asi kunyangwe iwe usiri kunyanyisa kufuta, kunyanyisa kushandiswa kwenzungu kunogona kukonzera kutaridzika kwavo.
Chemical kuumbwa kwechigadzirwa
Kukosha kwehutano hwenzungu (100 g) uye muzana yehuwandu hwezuva nezuva:
- Kukosha kwehutano
- mavhitamini
- macronutrients
- Tsvaga Elements
- macalorie 552 kcal - 38,76%;
- mapuroteni 26,3 g - 32,07%;
- mafuta 45,2 g - 69,54%;
- makabhohaidhiretsi 9,9 g -7,73%;
- dhayeti fiber 8,1 g -40,5%;
- mvura 7,9 g - 0,31%.
- S 5,3 mg -5,9%;
- E 10,1 mg -67,3%;
- V1 0,74 mg -49,3%;
- V2 0,11 mg -6,1%;
- V4 52,5 mg - 10,5%;
- B5 1,767 –35,3%;
- B6 0,348 –17,4%;
- B9 240 mcg -60%;
- PP 18,9 mg -94,5%.
- potasium 658 mg -26,3%;
- calcium 76 mg -7,6%;
- magnesium 182 MG -45,5%;
- sodium 23 mg -1,8%;
- phosphorus 350 MG -43,8%.
- simbi 5 mg -27,8%;
- manganese 1,934 MG -96,7%;
- mhangura 1144 μg - 114,4%;
- selenium 7,2 μg - 13,1%;
- zinc 3,27 mg -27,3%.
kugumisa
Nzungu nzungu dzakasiyana-siyana. Iye zvino zvawava unoziva zvese zvinobatsira nzungu, unogona kuzviisa zvakachengeteka muchikafu chako. Zvisinei, usakanganwa kufunga pamusoro apa matanho, contraindications uye zvinogona kukuvadza. Kana usina chokwadi, bvunza chiremba wako.
Zvinobatsira Zvivakwa
- Iyo manyuko esimba.
- Inoderedza cholesterol.
- Inokurudzira kukura.
- Anorwa nekenza yemudumbu.
- Anorwa nechirwere chemwoyo, zvirwere zvehurongwa hwemitsipa.
- Kunoderedza mukana wekurwadziwa nemoyo.
- Iine antioxidants.
- Inobvisa nduru.
- Hazvikurudzire kuwana huremu kana zvadyiwa zvine mwero.
- Inodzivirira gomarara rekoloni.
- Inowanzoita shuga dzeropa.
- Anorwa nekuora mwoyo.
- Inosimudzira kubereka.
- Inovandudza mahormone mazinga.
- Yakanaka kune vakadzi vane nhumbu.
- Inozadza kushomeka kwesimbi.
- Inobata mamiriro eganda.
- Akapfuma mumafuta acids.
- Inobvisa chepfu uye chepfu.
- Inovandudza kutenderera kweropa.
- Inodzivirira ganda.
- Inoderedza zviratidzo zvekukwegura.
- Vanobata patsva zvinhu.
- Inosiya ganda rinotaridzika rakanaka uye riine hutano.
- Icho chikamu chemasikisi.
- Kunowedzera bvudzi kukura.
- Inosimbisa bvudzi kubva mukati nekunze.
- Inosimbisa bvudzi.
- Inobatsira neprostatitis uye prostate adenoma.
Zvinokuvadza zvivakwa
- Zvinokonzera sema maitiro.
- Inokurudzira anaphylaxis.
- Zvinokonzera fungal zvirwere.
- Inogadzira matambudziko ekugaya.
- Inokurudzira kufutisa uye kufutisa kana uchishungurudzwa.
Zvitubu zvekutsvaga
Dzidzo huru pane zvakanakira nenjodzi dzenzungu dzave kuitwa navanachiremba vekunze nemasayendisiti. Pazasi iwe unogona kuwana kwekutanga sosi dzekutsvaga pahwaro hwenyaya ino yakanyorwa:
Zvitubu zvekutsvaga
http://www.nejm.org/doi/full/1/NEJMe10.1056
2.https: //www.medicinenet.com/peanut_allergy/article.htm
3.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
4.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
5.https: //jamanetwork.com/journals/jamainternalmedicine/fullarticle/2173094
6.https: //acaai.org/allergies/types/food-allergies/types-food-allergy/peanut-allergy
7.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC152593/
8.https: //www.ncbi.nlm.nih.gov/pubmed/20548131
9.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3733627/
10.https: //www.ncbi.nlm.nih.gov/pubmed/16313688
11.https: //www.ncbi.nlm.nih.gov/pubmed/25592987
12.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3870104/
13.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4361144/
14.http: //www.nejm.org/doi/full/10.1056/NEJMoa1414850#t=abstract
15.https: //www.niaid.nih.gov/news-events/nih-sponsored-expert-panel-issues-clinical-guidelines-prevent-peanut-allergy
16.https: //www.nbcnews.com/health/health-news/new-allergy-guidance-most-kids-should-try-peanuts-n703316
17.https: //www.ncbi.nlm.nih.gov/pubmed/26066329
18.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4779481/
19.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1942178/
20. http://www.nrcresearchpress.com/doi/abs/10.1139/y07-082#.Wtoj7C5ubIW
21.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
22.https: //pdf.usaid.gov/pdf_docs/pnabk316.pdf
23.https: //www.ncbi.nlm.nih.gov/pubmed/24345046
24.https: //www.ncbi.nlm.nih.gov/pubmed/10775379
25.https: //www.ncbi.nlm.nih.gov/pubmed/20198439
26.http: //blog.mass.gov/publichealth/ask-mass-wic/november-is-peanut-butter-lovers-month/
27.http: //mitathletics.com/landing/index
28.http: //www.academia.edu/6010023/Peanuts_and_Their_Nutritional_Aspects_A_Review
29.https: //www.ncbi.nlm.nih.gov/pubmed/15213031
30.https: //www.ncbi.nlm.nih.gov/pubmed/18716179
31.https: //www.ncbi.nlm.nih.gov/pubmed/16482621
32.http: //www.mass.gov/eohhs/gov/departments/dph/programs/family-health/folic-acid-campaign.html
33.http: //tagteam.harvard.edu/hub_feeds/2406/feed_items/1602743/content
34. https://books.google.co.in/books?id=jxQHBAAAQBAJ&printsec=frontcover&dq=Food+is+your+Medicine++By+Dr.+Jitendra+Arya&hl=en&sa=X&ei=w8_-VJjZM9WhugT6uoHgAw&ved=0CB0Q6AEwAA#v=onepage&q=Food%20is%20your%20Medicine%20%20By%20Dr.%20Jitendra%20Arya&f=false
35. https://books.google.co.in/books?id=MAYAAAAAMBAJ&pg=PA6&dq=Better+Nutrition+Sep+2001&hl=en&sa=X&ei=Ltn-VJqLFMiLuATVm4GgDQ&ved=0CB0Q6AEwAA#v=onepage&q=Better%20Nutrition%20Sep%202001&f=false
36.https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
37.https: //getd.libs.uga.edu/pdfs/chun_ji-yeon_200212_phd.pdf
38.https: //link.springer.com/article/10.1007%2FBF02635627
39. https://www.webmd.com/diet/guide/your-omega-3-family-shopping-list#1
40.http: //www.dailymail.co.uk/health/article-185229/Foods-make-skin-glow.html
41. https://books.google.co.in/books?id=3Oweq-vPQeAC&printsec=frontcover&dq=The+New+Normal++By+Ashley+Little&hl=en&sa=X&ei=z-X-VKDDDNGHuASm44HQBQ&ved=0CB0Q6AEwAA#v=onepage&q=The%20New%20Normal%20%20By%20Ashley%20Little&f=false
Rumwe ruzivo rwakakosha nezve nzungu
Kushandisa sei
1. Mukubika.
Nzungu dzinogona kufashaidzwa. Iyi nzira yekubika nzungu yakajairika muAmerica. Sukurudza nzungu kwazvo uye nyorova mumvura kweawa imwe. Tora mazana maviri emvura yemvura uye wedzera 200 teaspoon yemunyu kwairi. Wedzera nzungu mundiro yemvura uye bika kweawa rimwe chete. Nzungu dzakabikwa dzinonaka uye dzine hutano. Uye zvakare, nzungu dzinogona kutaridzwa sekudya chikafu.
Nekuda kwehuwandu hweprotein hwenzungu, dzinogona kugadzirwa kuita mafomu akasiyana siyana, sekuita mafuta, hupfu, kana maflakes. Peanut butter inowanzoshandiswa mukubika uye majarini. Oiri inotorwa mumateu akasvuurwa uye akapwanyika uchishandisa hydraulic kumanikidza.
Hupfu hwenzungu hunogadzirwa nenzungu dzakatsvukiswa, dzobva dzarongwa dzosarudzwa kuti dzive dzemhando yepamusoro soro. Tevere, nzungu dzinogocha uye kugadziriswa kuti uwane hupfu husina mafuta. Hupfu uhu hunoshandiswa mumakeke, magirazi, mabhawa ezviyo uye musanganiswa wekubheka. Iyo inoshandiswawo pakubheka uye kugadzira makeke.
Nzungu dzese uye dzakatemwa dzakakurumbira muAsia chikafu. Peanut paste inoshandiswa kuita muto uye muto. Peanut tomato muto wakakurumbira kwazvo muAfrica. Nzungu dzinowedzerwa kumasaradhi, maFrench mafrizi, uye anoshandiswa zvakare sekushongedza / kushongedza kwemadhizeti. Neimwe nzira, iwe unogona kuwedzera nzungu kune yako yogati smoothie yekudya kwekuseni. Ichi chamangwanani chinokuzadza iwe kusvikira panguva yemasikati.
2. Peanut butter kumba.
Fry nzungu, blanch uye cheka kusvikira wakora. Wedzera zvinotapira kana munyu kuti uwedzere kunaka. Iwe unogona zvakare kuwedzera nzungu dzakatemwa kuti upe bota iyo yakasviba uye yakasviba mameseji. Nzungu dzakakangwa idunhu rinozivikanwa kwazvo reIndia uye zviri nyore kwazvo kugadzira.
Nzungu dzekutenderera dzeSpanish dzinonaka uye dzinowanzo shandiswa kugocha, isa nzungu dzakasvuurwa mundiro isina kudzika yekubheka uye wozvigocha kwemaminetsi makumi maviri pa20 ° C. Bvisai muchoto uye utonhorere. Vape nemunyu uye mhiripiri uye vagadzirira kudya.
3. Zvimwe (zvisiri zvekudya) zvinoshandiswa.
Izvo zvinoumba nzungu (makoko, makanda) zvinoshandiswa kugadzira chikafu chezvipfuyo, kugadzirwa kwemafuta emafuta, mafirita ekurasa katsi, bepa uye kugadzirwa kwemafibhi akakora mu pharmacology. Nzungu nezvinobva kwazviri zvinoshandiswa zvakare mukugadzira sipo, bharisamu, machena, inki, girisi rehunyanzvi, sipo, linoleum, rabha, pendi, nezvimwe.
Maitiro ekusarudza
Nzungu dzinowanikwa gore rese. Inogona kutengwa muzvitoro uye muzvitoro mumabhegi asina mweya. Inotengeswa nenzira dzakasiyana siyana: yakasvuurwa uye isina kuvezwa, yakakangwa, munyu, nezvimwe.
- Kutenga nzungu dzisina kuvezwa nguva dzose kuri nani pane kupetwa nzungu.
- Kuti ubvise ganda kubva munati, rinorapwa neakawanda makemikari, ichiita kuti isabatika.
- Paunenge uchitenga nzungu dzisina kuvezwa, ita shuwa kuti nzungu pod haina kuvhurwa uye inotapira.
- Onai kuti nzungu dzaoma uye hadzitsvage nezvipembenene.
- Iyo nati haifanire "kurira" kana iwe uchizunza pod.
- Dzivisa kutenga nzungu dzakasvuurwa dzakatanhwa, sezvo izvi zvichiratidza zera "repamberi" renzungu.
- Iyo goko renzungu rinofanirwa kunge riine brittle uye nyore kubvisa.
Kuchengeta sei
- Nzungu dzisina kuvezwa dzinogona kuchengetwa munzvimbo inotonhorera, ine rima kwemwedzi yakawanda.
- Panguva imwecheteyo, nzungu dzakachengetwa dzinogona kuchengetwa mumudziyo usina kudzivirira kwemakore mazhinji.
- Nekuti nzungu dzakazara mumafuta, dzinogona kupfava kana dzikasiiwa patembiricha yemukati kwenguva yakareba.
- Unogona kuchengeta nzungu mukamuri yekupisa, asi zvinonyanya kuchengetwa mufiriji.
- Muimba inotonhorera, inochengetedza kwayo kutsva uye pasherefu hupenyu zvirinani.
- Mvura yakadzika yenzungu inodzivirira kutonhora.
- Nzungu hadzifanirwe kutemwa usati wachengeta.
- Kana ikasachengetwa zvakanaka, nzungu dzinova dzakapfava uye dzakasviba uye dzinopedzisira dzava rancid.
- Usati wadya nzungu, ita shuwa kuti havana hwema chaihwo kuratidza kuti vane rancid.
- Unogona kuchengeta nzungu mugirazi kana mumidziyo yepurasitiki.
- Nzungu dzinowanzotora hwema nyore, saka dzichengetedze kure nezvimwe zvinonhuwirira kana zvinonhuwirira.
- Kugocha nzungu kuchapfupisa hupenyu hwavo hwesherufu sezvo mafuta anobuda maari.
Nhoroondo yezvinoitika
South America inoonekwa senzvimbo yekuzvarwa yenzungu. Vhasi rakawanikwa muPeru humbowo hweichi chokwadi. Izvo zvakawanikwa zvakadzokera kunguva iyo America yakanga isati yawanikwa naColumbus. Iyo vhasi inogadzirwa muchimiro chenzungu uye yakashongedzwa nechishongo muchimiro chenzungu idzi.
Izvi zvinoratidza kuti nzungu dzaikosheswa kunyangwe panguva iyoyo yaive kure. Nzungu dzakaunzwa kuEurope nevatsvakurudzi veSpain. Gare gare, nzungu dzakaonekwa muAfrica. Yakaunzwa imomo nemaPutukezi.
Uyezve, vakadzidza nezve nzungu kuNorth America. Zvinoshamisa kuti, ruzivo rwe nzungu rwakauya kukondinendi iyi kwete kubva kuSouth America, asi kubva kuAfrica (nekuda kwekutengeswa kwevaranda). Munenge muna 1530, vaPutukezi vakaunza nzungu kuIndia neMacau, uye veSpanish vakauya nazvo kuPhilippines.
Zvino yaive nguva yekuChina yekuziva chigadzirwa ichi. Nzungu dzakaonekwa muRussia Humambo pakupera kwezana ramakore reXNUMXth. Zvirimwa zvekutanga zvakadyarwa padyo neOdessa.
Inokura sei uye kupi
Iyo nzungu ndeyemhuri yemaguru uye ndeyegwenzi regore. Inokura mune inodziya mamiriro ekunze, huwandu hwetembiricha inogamuchirwa iri + 20… + 27 madhigirii, mwero wehunyoro uri pakati nepakati.
Mukuita kwekukura, chirimwa chinogadzira maruva anozvimiririra. Mumwe muti unogona kukura kusvika makumi mana bhinzi. Nguva yekuibva yenzungu mazuva anosvika zana nemakumi matanhatu neshanu. Pakukohwa, makwenzi anoburitswa zvachose. Izvi zvinoitirwa kuti nzungu dziome uye dzisadzikire panguva yekuchengetedza zvakare.
Panharaunda yeyaimbova USSR nzungu dzinorimwa mune mamwe matunhu eCaucasus, kumatunhu ekumaodzanyemba eEuropean chikamu uye muCentral Asia. Inonyanya kukodzera kurima nzungu muRussia ndiwo masango eKrasnodar Territory.
Asi mune dzimwe nzvimbo uko zhizha rinodziya kwazvo, zvinotenderwa kukura ichi chigadzirwa. Pakati peRussia, goho harizove rakapfuma, asi zvinokwanisika kurima nzungu ipapo. Nhasi, varikutungamira varimi venzungu iIndia, China, Nigeria, Indonesia neUnited States.
Mashoko Anofadza
- Rudolph Diesel akamhanya mamwe enjini dzekutanga achishandisa mafuta enzungu, uye ichiri kutarisirwa semafuta anoshanda nanhasi.
- KuIndia nzungu dzinoshandiswa mudzimba sekudya kwemhuka.
- Muchokwadi nzungu ndidzo tsanga. Asi sezvo iine zvivakwa zve nzungu, pamwe nemaamondi nema cashews, zvakare ndeye mhuri yemuti.
- MuUnited States, nzungu dzinoshandiswa mukugadzira dynamite, uye muRussia inotsiviwa nesoya.
- 2/3 yeiyo yakazara nzungu chirimwa muUnited States inoenda kune nzungu ruomba kugadzirwa.
- Kiromita imwe chete yenzvimbo yenzungu yaizokwana masangweji mazana matatu epeanut butter.
- Chikafu chamangwanani chaElvis Presley chaaifarira chakabikwa mbiriso nesarachis butter, jam uye banana.
- Muguta reMapani (USA) pane chiyeuchidzo chemanzungu.
- Izwi rekuti "nzungu" rinobva mushoko reChigiriki rekuti "dandemutande", nekuda kwekufananidzwa nemambure pateni yemuchero kune webhudzi.
- Zvinotora nzungu mazana matatu kuti ugadzire chirongo che350 gram chepeanut butter.
- 75% yevaAmerica vanodya nzungu ruomba pakudya kwemangwanani.
- Muna 1500 BC, nzungu dzaishandiswa pakubaira nekuviga kubatsira vakafa muhupenyu hwapashure porufu.