Mukati
Nzungu dzave dzichizivikanwa kwemakore mazhinji sezvikafu zvisina hutano, kunyanya nekuda kwekukwirira kwadzo Caloric zvingwa. Muchokwadi, chinhu chakakosha pakudya kwedu, chinonaka pamwe nehutano uye husingaverengeke mabhenefiti uye zvivakwa kupa muviri wedu.
Ivo vanonyanya kuve unsaturated mafuta, ayo "akanaka mafuta" izvo zvinopa, pakati pevamwe, kudzikisa njodzi yezvirwere zvemwoyo uye kudzora zvakashata cholesterol mwero.
Iwo zvakare manyuko epuroteni yemuriwo, zvicherwa zvakaita secalcium, magnesium uye phosphorus, folic acid, mavitamini uye antioxidants. Mune mamwe mazwi, ivo ishamwari yakakosha mukudya, kunyangwe kana iri, zvechokwadi, mune yakawanda mwero.
Nhasi muSumum tinotsanangura kuti sei uchifanira kudya nzungu uye isu tichakupa imwe matipi ekuti kupi uye sei kuiravira nenzira yepamusoro TOP.
Almond, Mediterranean kunonaka
Iyo maamondi muchero wakaomeswa par kugona. Iyo ine yakaderera huwandu hwemvura uye yakakwira mafuta zvemukati, nekudaro iyo yakakwira caloric kukosha. Zvisinei, iwo mono uye polyunsaturated fatty acids, ayo anobatsira kudzivirira matambudziko emwoyo uye kuchengetedza cholesterol yako iri pasi pesimba.
Ichowo sosi yakanaka kwazvo yemapuroteni emuriwo uye, kusvika padiki padiki, makabhohaidhiretsi. Iyo inomira pachena kune yayo yakakwira zvemukati zvevhitamini E, yakasikwa antioxidant, B mavitamini, folic acid uye tambo, kunyanya kana ikatorwa neganda rako. Pakupedzisira yakapfuma mucalcium, phosphorus uye magnesium.
Almond-based yemuriwo zvinwiwa ndiyo nhamba yekutanga imwe yemukaka wemombe kugadzirira, mune yayo vgan vhezheni, zvinwiwa zvinwiwa zvakadai seGold Milk (ine turmeric) kana Blue Latte (ine bhuruu spirulina yakatorwa).
Brazil nzungu, hupfumi hwenyika
Yakakura kudarika maamondi kana makashewu, marimu eBrazil ndiwo akasarudzika sarudzo kana iwe uchida nzungu.
Pakutanga kubva kuSouth America, michero iyi inouya sekunge yaive zvidimbu mukati meganda rakaomarara uye rakakura seiya rekokonati (iro ravanodaidza veduiço). Kutenda kukura kwayo uye nemafuta akawanda, nzungu mbiri dzemhando dzakasiyana idzi dzakaenzana mumacalorie kune zai rimwe chete. Hapana chimwezve, hapana zvishoma.
Kunyangwe yavo inonakidza ficha ndeyekuti ivo vane iyo akakwirira masero eselenium anowanikwa mune chikafu.
Iyo yakakosha zvicherwa kune hutano, asi inofanirwa kufungidzirwa mune zvine mwero zviyero. Casa Ruiz, ine zvitoro muMadrid neBarcelona, shopu yakakosha yekutenga, pakati pevamwe, ichi chibereko chekutanga chakaomeswa.
Iyo yakanaka hazelnut munyika
Hazelnut yakapfuma kwazvo muprotein, unsaturated fatty acids (senge omega-6), tambo.
Iyo ipfuma yechokwadi yezvicherwa uye nekuteedzera zvinhu: calcium, phosphorus, magnesium, iron, zinc, pakati pevamwe, uye kunyanya manganese. Kufanana nemaarumondi, yakaderera munyu. Uye hongu, zvakare inodada B mavitamini, vhitamini E (antioxidant) uye folic acid.
Hazelnut yemhando dzakasiyana Tonda Wamarudzi kana Piedmont hazelnut inoonekwa seyakanakisa pasirese, kwete chete kune ayo akasarudzika kuravira maitiro, asiwo ayo chimiro chehutano, iyo inosiyaniswa kubva kune ese mamwe maItaly nekune dzimwe nyika mhando neayo huwandu hwemafuta (angangoita 70%).
Ndosaka iri PGI (Yakadzivirirwa Geographical Chiratidziro) uye ndosaka kune vazhinji TOP mapheki echikafu saRicardo Vélez anobva kuMoulin Chocolat vanozvirova dundundu mukutsanangudza kwavo, kubva kumakeke kusvika kune asingadzivisike echando mafuta avo eepop-up chitoro Helados y Zvinyorwa. About kuvhurazve, nenzira.
Walnuts, omega-3 pfuma
Izvo zvinoshanda zvekudya, ndokuti, zvinokwanisa ipa zuva nezuva seti yakaenzana yezvinhu zvinobatsira pakudya kwedu. Nuts dzakapfuma muprotein, sedzimwe nzungu, pakati padzo iyo yakakosha amino acid methionine.
Iwo macalorie, ane hutano, akapfuma mukati vitamini E uye, pamusoro pezvose, omega-3Walnuts kuva imwe yeakanakisa miriwo sosi yeiyi polyunsaturated fatty acid. Uye zvakare, ivo vanomira kunze kune zvicherwa senge calcium, manganese, mhangura, fluorine, zinc uye selenium, iyo zvakare ine yakakosha antioxidant chiitiko.
Tinogona kuidya isina mbishi, seinonaka tudyo, kana kugadzira mukaka wenzungu. Iko kuchenesa, kupa simba, kuyeuchidza uye kuchengetedza hutano hwemwoyo, pakati pezvimwe zvinhu.
Bhuku Miriwo Misi yemuongorori uye mushambadzi Mercedes Blasco anounganidza mamwe maakaundi mazano nezve sei kutora mukana weizvi (uye nezvimwe zvakawanda zvigadzirwa) miriwo muzuva redu zuva nezuva kugadzira zvinwiwa zvinozorodza uye zvinovaka muviri.
Cashew, muchero wakaomeswa wemufaro
Iyo cashew inowanikwa kuAmazon uye ine simba sosi ye Mavhitaminzi eboka B, zvicherwa uye kunyanya unsaturated fatty acids. Iva ne antioxidant maitiro nekuda kwehupfumi hwayo muvhitamini E, flavonoids, zvicherwa uye zvinoteedzera zvinhu senge zinc, mhangura uye selenium.
Uye zvakare, nekuda kwekusanganiswa pakati peamino acid tryptophan uye zvicherwa senge phosphorus uye magnesium, ane mbiri yekuva nesimba kwazvo, dzikisa kuneta uye kunyangwe kuita kuti tinzwe tichifara uye takasununguka. Iyo chaiyo gourmet nzira yekupemberera kuputika uku kwekuravira uye hutano? Iyo Sal de Ibiza brand cashew snack.
Pakati pezvakagadzirwa, pamusoro peiyi yega yegungwa munyu, tinowana musanganiswa unonakidza weCajun zvinonhuwira negariki, paprika, mhiripiri, kumini, coriander, chili uye ginger, pakati pezvimwe zvinoshandiswa.
Pistachio, iyo goridhe yegoridhe
Icho chimwe chezvibereko zvakaomeswa zvimwe chete uye zvinodhura. Pistachio inokwereta chikamu cherunako rwayo kune yakasarudzika ruvara rwegirini, iyo inosiyanisa kubva kune mamwe nzungu.
Ruvara urwu rwunokonzerwa ne chlorophyll uye inonyanya kusimba kana miti ikasimwa munzvimbo inotonhorera, michero yacho inokohwewa nekukasira uye yakagochwa pakadzika tembiricha. Iyo pistachio iri ine simba kwazvo (630 kcal pa100 g) uye ndozvazvakaitawo yakafuma mu calcium, phosphorus, potasium uye mavhitaminzi B3 uye E.
Chinhu chakakosha mukicheni uye pastry, pistachio "zvikorekedzo" zvese zvine munyu uye zvinotapira. Iyo inotapira track
Macadamia, iyo TOP nzungu
Uye zvakadii neiyo Macadamia nzungu, iyo inonaka iyo munguva pfupi yadarika (kudivi repasi) inotapira hupenyu hwedu? Miti kunobva michero iyi yakaomeswa ndeyekuzvarwa Australia ndokuuya kuHawaii pakupera kwezana ramakore reXNUMX, nzvimbo dzese dziri mbiri vagadziri veMacadamia.
Hongu, the kugadzirwa kuchiri kudiki uye kukwezva kwayo hakuregi kukura, nekudaro mutengo wenzungu idzi wakakwira kwazvo. Hukuru hwenzungu yeMacadamia yakati kurei pane iya yehazelnut, goko rayo rakaoma, kunaka kwayo kwakapfava, ingangoita coconut uye mafuta zvemukati (kunyanya monounsaturated) akakwirira kupfuura mune mamwe marimu.
Mune mapuroteni ayo, angangoita ese e Amino acids uye pakati pavo zvese zvakakosha. Iyo zvakare inomira kunze kune B mavitamini uye mamineral senge phosphorus, iron uye calcium. Iyo inozivikanwawo sehunzi yeQueensland.
El Nuts bhuku naAvner Laskin ibhuku rinobika 75 mabikirwo uye mazano Nut-based inotapira zino, kusanganisira yakanaka Chocolate Brownie ine Macadamia Nuts. Pfungwa yakanaka.
Pinion, yemusango uye yakasarudzika
Iyo pine nati iri, pamwe chete neMacadamia nati uye iyo pistachio, imwe yenzungu dzinodhura pasi rose, sezvo kirogiramu inogona kubata iyo 50 euros.
Iko kunhuvira, kwakawanda "girini" zvichienzaniswa nedzimwe nzungu uye magadzirirwo ayo, inoita kuti ive chinhu chakakosheswa kwazvo, kunyanya mune hunyanzvi hwepastry. Pine nzungu dzakapfuma kunhuwa, vane mafuta akawanda uye vane caloric zvakanyanya, sezvavanopa 670 macalorie pamazana magiramu.
Nzungu, dzinonaka kwazvo
Nzungu hapana mubvunzo kuti ndeimwe yenzungu dzakakurumbira. Nehunyanzvi kwete nati, asi a mbeu yegwenzi shrub. Kunaka kwayo ipfuma chaiyo, zvese mbishi uye yakagochwa, inozvirumbidza mazana emakomputa asingachinjiki.
Nzungu isosi yakanaka kwazvo ye mavitamini uye zvicherwa, mono uye polyunsaturated mafuta y vhitamini E uye pakupedzisira kwe folic acid. Inopa simba rakawanda kumuviri (anenge 560 kcal pa100) uye zvakare zvine calcium ne iron.
Nzungu boutique yemapuriyumu nzungu ine toaster yayo uye ine zvine zana zana mareferenzi kubva kunzvimbo dzakanakisa dzekugadzira.
Pakati pehunhu hwayo ndeyekuti mutengi wega wega anogona kugadzira yavo yakasarudzika musanganiswa nemidziyo yakadai se wasabi, ndimu kana chili. Kero nyowani yakakosha yevanoda nati. Pano nzungu dzinogona kuravidzwa nenzira gumi nemaviri dzakasiyana. Nemunyu, isina munyu, muhombodo, ine chizi uye kunyange kusvuta. Kuedza.
Pecan: inonyanya kukosha
Pecan nzungu imwe yeiyo zvimwe gourmet dzakasiyana nzungu. Ivo vanobva kuNorth America uye vane hunhu hwakasarudzika hunovaita vanakidze kwazvo vese sechikafu uye mugadziriro, kunyanya inotapira.
Iyo pecan ndeimwe yenzungu ine yepamusoro zvemukati zvemafuta (izvo zvakare zvinopa iro rakapfava dhizaini) uye unsaturated mafuta acids. Ivo chaizvo caloric, asi zvakare chaizvoantioxidants uye ine calcium, vitamini A, folic acid uye magnesium. Kana ari mamwe nzungu, mashoma eiyi nzungu anobatsira ku yakaderera ropa cholesterol cholesterol.
A «tip» yekuchengetedza nzungu zhinji: zvirinani kuzvichengetera mumidziyo isingavharwe uye tembiricha yemukati.