Mukati
Sango gobvu reAmazonian ndiro musha wekudyara mhando dzakasiyana pasi rose dzakaita seBrazil nuts, acai berry, guarana, izvo zvisingawanikwe kumwe kumwe panyika.
Zvisinganyatso zivikanwi kune veruzhinji, nzungu dzeBrazil zvakadaro dzine mabhenefiti akawanda akasarudzika kuvanhu. Nzungu iyi inonaka sekuti inogona kudyiwa uye kushandiswa nenzira dzakasiyana siyana. Discover iwo 9 hutano mabhenefiti eBrazil nzungu.
Chii chinonzi Brazil nut?
Nhoroondo yeBrazil nzungu
Zita resainzi reBrazil nut ndi "Bertholletia excelsa". Nzungu dzeBrazil inzungu-dzakakora (1).
Izvo zvinonaka kwazvo uye zvinouya kwatiri kubva mumuti muSouth America une zita rimwe chete. Muti uyu unowanikwa kunyika dzeSouth America, kusanganisira Venezuela, Colombia, Peru, neBrazil; uye kazhinji inogona kuwanikwa mumahombekombe enzizi huru.
Nzungu idzi dzinonyanya kutengwa kubva kuSouth America kondinendi uye dzava kuwanikwa pasi rose.
Nzungu dzeBrazil dzakadyiwa nevagari vemudunhu reAmazon kubvira kuUpper Paleolithic, makore gumi nerimwe apfuura.
Nekudaro, kutaurwa kwekutanga kwenzungu dzeBrazil kubva kuMadokero kunobva muna 1569.
Munguva iyi vaongorori veSpain nePortugal vakayambuka South America kunorwa nekuita nhapwa zvizvarwa zvemo.
Mumwe wevaongorori ava, murwi wekuSpain anonzi Juan Álvarez Maldonado, "akawana" nzungu dzeBrazil paaiongorora nharaunda yeRwizi rweMadre de Dios kuPeru.
Kune rimwe divi, vaive vatengesi vechiDutch vakaunza nzungu idzi kuEurope pakutanga kwezana ramakore rechiXNUMX. Zvakatora makore zana kuti nzungu dzeBrazil dzikurumbire.
Kugadzirwa kwenzungu dzeBrazil
Nei nzungu iyi yave chiitiko chepasi rose nemukurumbira unowedzera?
Zviri nyore, iyo yakanyanyisa kudya kwemukati inoita kuti nzungu idzi dzive dzakanyanya kukosha sechikafu chine hutano chinogona kubudirira kugadzirisa hutano.
Ichi chinyorwa chinobatsirawo kuderedza njodzi yezvirwere zvakasiyana-siyana uye matambudziko ehutano.
Nehurombo, kugadzirwa kwenzungu dzeBrazil kwakadzikira zvakanyanya mumakore achangopfuura, uye iko zvino hazvisi pamutemo kutema muti weBrazil nut muBrazil.
Kuumbwa kweBrazil nzungu
MaNative Amazons akakoshesa idzi nzungu dzinonaka kwemazana emakore, dzichivapa mapuroteni, mafuta, uye zvimwe zvakakosha zvinovaka muviri. Kuti udzidze zvakawanda pamusoro penyaya, heano mamwe ekutanga ekudya kwechokwadi nezveBrazil nzungu:
- Monounsaturated fatty acids: Nzungu dzeBrazil dzakapfuma mumonounsaturated fatty acids sepalmitoleic acid uye oleic acid.
Aya mafuta acids anobatsira kudzikisa mwero weLDL cholesterol kana "yakaipa cholesterol" muropa. 100g yeBrazil nzungu inopa anenge 656 macalorie, asi iwo mafuta akanaka, usanetseka.
- Vitamin E: Nzungu dzeBrazil zvakare tsime rakakura revhitamini E, ine yakatenderedza 7,87 mg pa100 g.
Vitamin E ine simba lipid soluble antioxidant. Izvo zvinodikanwa kuchengetedza kutendeseka kwemucous membrane uye ganda nekudzivirira kubva kune emahara okisijeni radicals.
- Selenium (2): Nzungu dzeBrazil dzine huwandu hwakanyanya hwe selenium. 100 g yewalnuts inopa ingangoita 1917 μg, kana 3485% yezvinokurudzirwa zuva nezuva kudya kweselenium, iyo inovaisa pakati pezvakakosha zvechisikigo zveiyi mineral.
Selenium inokosha cofactor ye antioxidant enzyme, glutathione peroxidase. Kushanda kudiki kweBrazil nzungu pazuva kunopa zvakakwana zveiyi selenium.
Pamusoro pezvo, senge mumaarumondi nemapine nzungu, nzungu dzeBrazil zvakare dzine gluten mapuroteni. Nokuda kwechikonzero ichi, ndechimwe chezvinhu zvinonyanya kufarirwa mukugadzirwa kwemabikirwo ezvokudya zvisina gluten.
- Zvimwe Zvicherwa: Kuwedzera kune selenium, ine mazinga epamusoro emamwe mamineral akaita semhangura, magnesium, manganese, potassium, calcium, iron, phosphorus uye zinc.
- B Mavhitaminzi: Aya mavhitamini ane kirimu anowedzerawo mavhitamini eB, senge thiamine, riboflavin, niacin, pantothenic acid, vhitamini B-6 (pyridoxine), uye folate.
Pamwe chete, mavhitamini aya anoita semacofactors ema metabolic enzymes panguva yesero substrate mukati memuviri.
Kuverenga: Zadza vhitamini C ne acerola
Iwo 9 hutano mabhenefiti eBrazil nzungu
Kuve imwe yenzungu dzine hutano pamusika, kunyangwe ine mafuta akawandisa, pane kudiwa kukuru kweiyi inonaka yebrown nut, kunyanya kune zvinotevera mabhenefiti:
Nzungu idzi dzinovandudza hutano hwemoyo
Chimwe chezvinhu zvinokakavadzana uye zvinobatsira zveBrazil nzungu ndeyekushamisa kwehuwandu hwehuwandu hwemafuta ane hutano husina unsaturated, anowanzozivikanwa se "good cholesterol" kana omega-3 fatty acids.
Aya marudzi emafuta asina unsaturated ane hukama nekuenzanisa chimiro checholesterol chemuviri uye kuvandudza hutano hwemoyo, kunyanya nekubvisa omega-6 fatty acids inokuvadza kumuviri uye yemoyo system (3).
Muchidzidzo ichi, mushure mekuedzwa kwakati wandei, vaongorori vakagumisa kuti kudyiwa kweBrazil nzungu kunogona kuwedzera zvakanyanya mwero weyakanaka cholesterol.
Nzungu dzinobatsirawo kuderedza yakashata cholesterol mazinga. Mhedziso idzi dzinogona kuitwa maawa 9 chete mushure mekudyiwa kwe20-50 magiramu eBrazil nzungu nezvidzidzo zvechidzidzo.
Kuchengetwa kweganda
Iyo yakazara vhitamini uye inovaka muviri mbiri muBrazil nzungu inoita kuti ive yakanyanya kunaka kuvandudza hutano hweganda.
Iyo selenium muBrazil nzungu inopa ganda kupenya kune hutano. Inovandudza elasticity yeganda, nokudaro kudzivirira kukwegura kusati kwasvika.
Izvi zvinogoneka nekuti selenium inokurudzira kuita kwe glutathione, iyo ine simba antioxidant komboni inogona kubvisa mahara radicals kubva kumasero eganda anokonzera kuunyana uye kunyangwe kenza yeganda.
Acne kurapwa
Iyo yakakwira zinc yemukati yeBrazil nzungu yakaratidzwa kudzivirira kubva kune acne kana kuderedza kuitika kwayo. Izvi zvinogona kuwanikwa kuburikidza neyakajairwa kushandiswa kwenzungu kana nekuisa Brazil nut mafuta kunzvimbo yakakanganiswa.
Izvo zvakapfuma zvevhitamini uye antioxidants mumafuta ndicho chikonzero chikuru chekugona kudzivirira uku (4).
Kuverenga: Iwo gumi mabhenefiti efenugreek
Kuonda
Zvokudya zviri muBrazil nzungu, semapuroteni nemacarbohydrates akaomarara, zvinovaita chikafu chinogutsa.
Kana idzi nzungu dzikadyiwa, hausi kuda kudya chikafu chisingaperi uye uchakwanisa kuchengetedza macalorie akawedzerwa kubva kune zvisina hutano.
Ishoma yenzungu dzeBrazil dzine macalorie angangoita mazana maviri, saka zvinokurudzirwa kudzikisira kudyiwa kwenzungu idzi. Zvakangodaro, kunwa zvine mwero kunogona kunyatso wedzera uremu kuedza.
Kukurudzira hurongwa hwekudya
Iyo fiber yemukati yeBrazil nzungu inoita kuti ive yakanakira optimize digestive system. Fiber inofambisa kufamba kweperistaltic kuburikidza negastrointestinal system.
Fiber inoitawo kuti zvive nyore kuti chikafu chifambe nemugayo uye kubvisa chikafu chakawanda sezvinobvira.
Inogonawo kubatsira kudzivirira maronda emudumbu, kuvimbiswa, kuputika, mazamu, uye zvirwere zvakakomba sekenza yekoloni.
Kuvandudzwa kwehomoni basa
Iyo selenium muBrazil nzungu inoita basa guru mukushanda kwakakodzera kwethyroid gland yako.
Nekuve nechokwadi chekushanda kwakakodzera kwethyroid gland yako, iyo yakakwira yeselenium inovimbisa kuwedzera kwemasabolism.
Kuvandudzwa kwesimba rekudzivirira zvirwere
Chero chikafu chine huwandu hwakanyanya hwekudya hunobatsira mukusimbisa immune system.
Iyo vhitamini C yemukati inoshanda zvinoshamisa ine selenium uye zinc kukurudzira kugadzirwa kwemasero machena eropa uye maoxidant compounds mumuviri wese kuti asaite mahara radicals.
Zvose izvi zvinobatsira kudzivirira zvirwere zvakawanda zvisingaperi; kusanganisira kenza uye chirwere chemwoyo.
Mupiro mukukura nekugadzirisa
Mapuroteni anoita basa rinokosha mukuchengetedza hutano. Kunyanya nekuti inodiwa mukukura kwemhasuru, kugadzirwa kwesimba, kukura kwesero, kugadzirisa uye kuporeswa kwemaronda.
Nzungu dzeBrazil dzakakosha sosi yeprotein, saka dzinogona kuve chinhu chinokurudzira chekuchengetedza mapuroteni ako.
Vitamin C muBrazil nzungu zvakare chikamu chikuru che collagen, chimwe chikamu chakakosha chekukura kwevanhu; pamwe nekugadzirisa tsinga dzeropa, matishu uye masero.
Kunofambisa kushandiswa kwezvinovaka muviri
Iyo yakakwira mazinga e magnesium anowanikwa muBrazil nzungu anobatsira kukurudzira kubatwa kwakanaka kwezvinovaka muviri mukugaya system (5).
Zinc zvakare chimwe chezvinhu zvakanyanya kuomesesa kuwana mukudya kwakawanda, uye huwandu hwepamusoro hwekudya kwechisikigo muBrazil nzungu hunobatsira kuenzanisa kushomeka kwakajairika.
Kushandiswa kwakasiyana kweBrazil nzungu
Culinary inoshandisa
Nzungu dzeBrazil dzine macalorie akawanda, dzine mavhitamini akawanda, antioxidants nemamineral.
Nzungu mbishi dzinochekwa kuita zvidimbu zvidiki uchishandisa mahombe ekushevedzera michina. Pazvido zvemumba, muchina diki wenutcracker kana kuti hand clamp yakakwana.
Nzungu dzeBrazil dzinogona kudyiwa pasina kuperekedzwa. Mukuwedzera, vanogonawo kugochwa, munyu kana kutapira.
Anoshandiswawo mumapuddings, pesto, chocolate bars uye crunchy cereal bars. Nzungu dzeBrazil dzakadzika pasi dzinoshandiswawo kumwaya michero kana miriwo saladhi.
Nzungu idzi dzinoshandiswawo pakudya, kunyanya mumakeke emichero. Iwe unogonawo kuvawedzera kune muto; pamwe chete nenyama nemiriwo ndiro.
Brazil nut mafuta inoshandiswa mukupfeka nekubika.
Zvimwe Zvishandiso
Oiri yenzungu yeBrazil, yakatorwa kubva munzungu idzi, ine mishonga yakawanda yechivanhu semafuta emollient nemafuta ekukwizwa.
Iine ruvara rweyero uye ine kunhuhwirira kwakanaka. Iyo emollient pfuma inobatsira kuchengetedza ganda kubva pakuoma.
Inoshandiswawo mukubika, asiwo semafuta akakosha mumishonga yechivanhu mune aromatherapy, mumaindasitiri emishonga uye zvekuzora.
Recipes
Brazil nzungu mukaka
Iwe uchada
- 2 makapu e brazil nuts
- 4 makapu emvura yemvura
- 1-2 mashupuni evhanivha yakabviswa
Kugadzirira
- Nyura nzungu dzako dzebrazil mumvura inotonhora kwemaawa masere.
- Pakupera kwenguva, rasa mvura uye sukurudza nzungu dzako zvakanaka. Isa nzungu mu blender yako neine mineral water uye vanilla. Sanganisa zvinhu zvakanaka.
- Shandisa jira jena kana sieve yakanaka kuunganidza mukaka kubva kunzungu.
- Shandisa kuseri kwechipunu kuunganidza mukaka wose kubva kunzungu.
Iwe unogona kuchengetedza pulp kune zvimwe zvinoshandiswa (6).
Kukosha kwehutano
Mukaka wenzungu wekuBrazil wakapfuma uye wakakora semukaka wearumondi. Yakapfuma mu selenium. Selenium inoshanda mumuviri se antioxidant.
Inorwisana nekufambira mberi uye kupararira kwemahara radicals. Inodzivisa kushanda kwemasero anokurudzira kukwegura.
Selenium ine simba rakanaka pakubereka. Inotsigira immune system mune zvese. Iyo zvakare inodzikamisa thyroid yako uye inoita kurwisa asima.
Nzungu dzeBrazil dzakapfumawo mumaminerari, Omega-6, trace elements uye mapuroteni emiriwo.
Ini ndinokurudzira zvikuru mukaka wakapfuma uyu.
Unofanira:
- 2 ¼ makapu eupfu
- 200 gramu yetiraira
- 2 mazai
- 1 kapu yebrazil nuts
- 200 magiramu eshuga kana zvishoma zvichienderana nekuravira kwako
- 1 teaspoon yevanilla yakabviswa
- 200 magiramu ekokonati yakagadzirwa
- 1/2 teaspoon yembiriso
- ¼ teaspoon yemunyu
Kugadzirira
- Mundiro, rova shuga yako nebhota kusvikira musanganiswa watsvedzerera uye wakakora. Wedzera mazai ako uye urove musanganiswa.
Wedzera vanilla uye urove musanganiswa zvakare.
- Mune imwe ndiro, sanganisira upfu, hupfu hwebibiki, munyu.
- Vasanganise. Zvishoma nezvishoma vawedzere kune zvakambowanikwa zvakarungwa zvakasanganiswa.
Kana iyo miviri yakasanganiswa yakanyatsobatanidzwa, wedzera kokonati yakagadzirwa neBrazil nuts pamagumo.
- Paridza bepa rematehwe pane rako rekubikira
- Uchishandisa ice cream scoop, isa mukanyiwa papepa rekubheka. Ndapota
nzvimbo nemasendimita mashoma kubva parutivi kuitira kuti dzikwane zvakanaka uye dzigare dzakanaka mushure mekubika.
- Kuti makiki aite seakanaka paunenge uchibika, chenjerera kudzikamisa mabhora akarongwa uchishandisa foshoro yekicheni kana chidimbu chebepa rekubheka.
Izvi zvinobvumira makiki kuti anyatsobikwa.
- Bika makiki ako pa 180 degrees Celsius kwemaminitsi 10-15 usati waabvisa kubva muchoto.
Kukosha kwehutano
Mumakuki aya mune zvekudya zvakakosha sekokonati yakagayiwa, mazai uye nzungu dzeBrazil.
Kokonati inobatsira kudzikamisa mazinga eshuga yeropa, inobatsira kugaya. Inounza kunhuhwirira kwakanakisa kumakuki ako. Kokonati zvakare yakapfuma mune zvicherwa uye vhitamini B6.
Mazai akapfuma kwazvo muvhitamini B2, B6, B12, selenium, uye mamwe mamineral akati wandei. Ivo zvakare vakapfuma muprotein.
Nzungu dzeBrazil dzinokupa zvicherwa zvakati wandei senge selenium pamwe nezvimwe zvakawanda zvinovaka muviri. Kutenda kune nzungu, makuki ako ane cream, ane nyoro uye ane nyoro.
Pro vegetarian recipe
Unofanira:
- ½ mukombe weBrazil nzungu
- Juice muto wemonimu
- Zvipuni zviviri zvemafuta omuorivhi
- 2 maspuniki eparsley
- 1 teaspoon ye rosemary
- 2 garlic cloves, yakacheneswa
- 1/2 teaspoon pasi pepper
- 1 teaspoon ye thyme
Kugadzirira
Nyura nzungu dzako mumvura kwemaawa matanhatu. Zvichengete mufiriji kwemaawa matanhatu. Pakupera kwenguva, bvisa nzungu dzako uye uzvipwanye.
Mune pani inopisa inoenda kumoto, svuura miriwo nemafuta omuorivhi. Wobva wawedzera zvimwe zvinosanganisira nzungu.
Bika pamusoro pekupisa kwepakati, uye pamusoro pekupisa kwakadzika kwemaminetsi makumi mashanu.
Kukosha kwehutano
Iyi resipi ndeyemuriwo uye inopa chikafu chese chinodiwa nemuviri.
Precautions
Nzungu dzeBrazil dzakapfuma kwazvo mu selenium sezvatataura pamusoro apa. Saka rega kushandisa zvakanyanya. Zvatinoda zuva nezuva selenium pazuva ndeye 0,4 mg kana 400 micrograms.
Kushandiswa kwenguva refu kweBrazil nzungu kunotungamira kune chepfu uye matambudziko ehutano (8).
Mukuwedzera, selenium yakawandisa mumuviri inogona kutungamirira mukurasikirwa kwebvudzi uye brittle misumari. Izvi ndezvechokwadi chete kune selenium mune chikafu chekuwedzera.
Iyo selenium muzvokudya zvakaita seBrazil nzungu haigone kuita kuti bvudzi rako ridonhe uye nzara dzako dziite brittle.
Nekudyisa nzungu dzeBrazil dzakawandisa, unozviisa pachena kumatambudziko ekugaya akadai sekuputika uye gasi. Vamwe vanhu vanova neallergies senge mamiriro eganda, matambudziko emukanwa, mweya wekufema, kuneta, kutya.
Kana iwe ukadya yakawandisa Brazil nzungu, uri kuzviratidza pakudya zvakanyanya macalorie, izvo zvine njodzi kuhutano hwako.
Deredza kushandisa kwako nzungu dzeBrazil kusvika kamwe pasvondo kana kaviri pamwedzi.
Nzungu dzeBrazil dzinodyiwa zvakanyanyisa kwenguva yakareba dzinogona kutungamirira kumatambudziko ehutano hwepamusoro, chirwere cheshuga uye kuwedzera.
mhedziso
Nzungu dzeBrazil dzine zvinovaka muviri zvakati wandei. Kungave kurapa tyroids yako, kudzikamisa cholesterol yako level kana kurapa mburwa. Asi nekupihwa kwavo macalorie akawandisa, ndinokupa zano kuti uvadye zvine mwero.
Kana waifarira chinyorwa chedu, ndapota tizivise negunwe kumusoro papeji yedu.