Iyo nzungu: nzungu diki izere nehutano hunhu - mufaro uye hutano

Iyi nzungu diki haina kungonaka kune aperitif, zvakare ine hupfumi hukuru hwekudya! Inobva kuBrazil uye inokura pamiti yemacashew, nzungu imbeu yeoiri yakafanana nemaamanda kana hazelnuts.

Anti-stress, appetite suppressant, yakazara neanti oxidants nemafuta akanaka, nzungu iyi yakanakira moyo wako kana ganda rako. Hutano hwayo hunobatsira zvisinei mazhinji haazivikanwe uye isu tichaaparadzanisa pamwechete!

Mudiki asi akapfuma

Cashew iri kuwedzera kukosheswa nekuda kwehunhu hwayo hwekudya pamwe nekubatsira kwayo kwehutano. Pa100g yenzungu tinowana:

• 21g yeprotein yakanakira tsandanyama dzako
• 50g yemafuta, mafuta akanaka akanakira moyo wako
• 21g yemacarbohydrates kuderedza nzara
• 12g ye fiber kubatsira kugaya kwako

Mukuwedzera kune izvi zvose, kune zvakawanda zvicherwa uye mavitamini akasiyana-siyana anobatanidzwa muhutano hwemuviri wako. Cashew yakaita sepiritsi yemashiripiti.

Mushonga wakanaka wekudya

Iyi mhodzi diki yakanakira chikafu munguva yenzara diki. Zvechokwadi, hupfumi hwayo mumapuroteni emiriwo, anosvika makumi maviri muzana, anopa chido chekudzvinyirira.

Inosanganiswa nefibers iripo mucashew nuts, aya mapuroteni emiriwo ane mhedzisiro yakakura pakuguta. Tora zvishoma zvishoma pakati pemasikati kuti udzikamise chido!

Pamusoro pezvo, iyi nzungu ine yakaderera glycemic index izvo zvinozove zvisingaite pashuga yeropa rako. Mafiber arimo anobatsirawo kumanzwiro aya ekuguta uye anozoita zvakanyanya kunaka kune yako digestive system.

Yako anti kuneta uye anti-stress

Cashew nzungu zvakare dzakapfuma kwazvo mumavhitamini anosanganisira aya eboka B, akadai seroboflavin (vitamin B2), pantothenic acid (vitamin B5), thiamine (vitamin B1) kana niacin (vitamin B3).

Aya mavhitamini anobatsira immune system yako uye anokudzivirira kubva kuzvirwere zvakawanda seanemia uye pellagra.

Iyo inewo huwandu hwakanaka hwevhitamini E, yakakosha paganda rako uye iyo inobatsira kuchengetedza masero ako uye mavhitamini K, akakosha pakugwamba kweropa.

Kune zvakare yakawanda ye magnesium inozivikanwa se anti-kuneta uye anti-kushushikana. Cocktail yesimba uye mavhitamini echisikigo kupa muviri wako kukurudzira!

Kana iwe uchida nzungu iyi saka iwe zvakare uchafarira iyo Brazil nut.

Zvakanaka pakurasikirwa uremu?

Kunyangwe zvinokurudzirwa kuti udye macashews sechikamu chekudya kune hutano, hazvizoite kuti uremerwe uremu! Kanenge kwete zvakananga. Vakapfuma mukudya fiber, vanopa simba rakawanda uye havana cholesterol.

Kushandiswa kwayo kuchakuunzira kuguta uye kugutsikana izvo zvinozokubatsira kutiza zvakawandisa uye snacking inokonzera uremu.

Zvidzidzo zvinoratidza kuti kuwedzera nzungu idzi sechikamu chehuremu hwekudya kunobatsira kunamatira pairi zvirinani nekuita mashoma ekutsauka. A slimming ally kune zvese zvekudya zvako!

Yakazara antioxidants

Antioxidants yakakurumbira!

Vanodzivirira kubva pakuonekwa kwemahara radicals, maumbirwo asina kugadzikana mumuviri akaumbwa zvakanyanya neokisijeni iyo, kana yanyanya kuvepo, inokonzera kuchembera kweganda nguva isati yakwana asiwo nekuonekwa kwezvirwere zvakawanda zvakaita sekenza. , cataract, chirwere chemwoyo kana majoini.

Kuonekwa kwavo kunonyanya kufarirwa nekusvibiswa, utsi hwefodya kana zuva. Kuumbwa kweaya radicals anooxidize maatomu akaatenderedza. Apa ndipo panouya antioxidants nekuchengeta aya emahara radicals mukutarisa.

Cashew nzungu ine antioxidants asiwo selenium, chicherwa chinoshanda neimwe yeakanyanya antioxidant enzymes zvichiita kuti mhedzisiro yacho iwedzere kushanda!

Mhangura kutaridzika zvakanaka

Cashews zvakare yakapfuma mumhangura. Ichi chinhu chinokosheswa nemuviri nekuti chinotora chikamu mune mamwe maitiro emuviri sekukura kwemapfupa kana kugadzirwa kwe melanin.

Melanin ndiyo pigment inogadzirwa nemuviri wako inopa ganda nevhudzi ruvara rwayo. Kuwedzera kunozivikanwa kwerunako! Asi mhangura inewo zvimwe zvakanaka.

Iyo inowedzera immune system yako nekubatsira kurwisa kutapukira uye nehutachiona mamiriro (1). Iine antibacterial uye antiviral action, inosimudzira kugadzirwa kwemasoja ekudzivirira chirwere uye inoitawo basa mukuzvimba rheumatism senge arthritis.

Kunobva folate

Iwe unogona kunge usingazivi kuti chii asi chiri chikamu chakakosha chemuviri wako. Ose macashews uye cashew butter ndiwo masosi efolate.

Ivhitamini (vitamini B9) ine basa rekubatsira kugadzira masero mumuviri wako (2). Iyi vhitamini inhengo yakakosha mukugadzirwa kwemasero uye inobatsira mukupora kwemaronda nemaronda.

Kushandiswa kwevhitamini iyi, iripo mu cashew nuts inokurudzirwa muzvikamu zvose zvekukura kwemuviri, zvinonyanya kukurudzirwa kuvakadzi vane pamuviri.

Zvakanaka kurwisa cholesterol

Cholesterol ndiyo yakaipa yezana ramakore! Yakabatana nehupenyu hwekugara uye husina kunaka hwekudya.

Kuteerera kune zvaunoisa mundiro yako ndiyo nzira yakanakisa yekurwisa iyi hypercholesterolemia, saka wadii kuisa mamwe macashews mairi?

Zvibereko zveoiri zvese zvinozivikanwa kune avo anti-cholesterol maitiro (3). Zvidzidzo zvakaitwa panzungu dzecashew uye chinyorwa muBritish Journal of nutrition chinoti kudya cashew nut kunobatsira kuderedza cholesterol.

Kuumbwa kwayo kwe antioxidants, fibers uye phytosterols kunoderedza kubatwa kwemafuta akaipa. Zvikamu zvitatu kubva muzvina zvemakoriyumu ose ari mucashews ane mafuta, mazhinji acho ari monounsaturated fatty acids, rudzi rwemafuta anobatsira pautano hwemwoyo.

Vanokurudzira kuderedzwa kwecholesterol yakazara uye yakaipa cholesterol pasina kuderedza iyo yakanaka cholesterol.

Kuverenga: 10 hutano hunobatsira hwemacadamia nuts

Kunaka kwehutano hwemwoyo

100g ye cashews ine inenge 43g yemafuta, iyo isinganyanyi kukosha kune mamwe makungu (mukuenzanisa iyo almond ine zvinopfuura 50g), saka yakakodzera sechikamu chekudya kuderedza uremu.

Zvikamu zviviri muzvitatu zvemafuta aya ane unsaturated fatty acids, inenge yose iyo oleic acid, iyo inowanikwawo mumafuta emuorivhi.

Iyi asidhi inokosheswa nekuda kwekubatsira kwayo pamwoyo, yakaratidzwa kwenguva yakareba neiyo yakakurumbira Mediterranean chikafu.

Zvidzidzo zvinoratidza kuti kushandiswa kweoleic acid kunoderedza njodzi yekuvandudza myocardial infarction nekuwedzera mwero wecholesterol yakanaka.

PS: Sarudzo macashews asina munyu, munyu hauna kunaka kumoyo wako!

Inonakidza mhedzisiro inopesana neshuga

Iwe unonyatsoziva maOmegas, anonzi "akasimbiswa" mafuta acids anowanikwa zvakanyanya muzvigadzirwa zvemiti yemiti senge cashew nzungu (4)!

Iwo unsaturated fatty acids ari mucashew nuts ane kunyanya Omega 3, 6 uye 9 iyo ine mhedzisiro inobatsira pachirwere cheshuga nekutora chikamu mukuderedza triglycerides.

Kugara kudyiwa kwenzungu idzi kunodzivirira kutanga kwechirwere cheshuga 2. Kazhinji, aya unsaturated fatty acids anonziwo "mafuta akanaka" nekuti ane mhedzisiro yakanaka pahuwandu hwe lipid muropa rako uye pamwoyo.

Mabhonzo ane utano nemazino

Cashews inokurudzirwa kuzadza nemagnesium, ine pakati pe250 ne280mg pa100g. Magnesium, kufanana nekarusiyamu, chinhu chakakosha chekuvaka mapfupa ane hutano uye mazino.

Inowanikwawo mumacashews, mhangura inoitawo basa rakakosha mukukura kwemapfupa ako. Nepo magnesium ichibatsira kuvaka mapfupa akanaka, akasimba, mhangura inovapa kuchinjika.

Haisi chete zvigadzirwa zvemukaka zvinochengeta mapfupa ako, asi macashews zvakare!

A natural antidepressant

Cashew mushonga wekuzvarwa nawo, mawoko maviri angave akaenzana nedosi rimwe reprozac. Inoonekwa seimwe yenzira dzakanakisa dzekurapa kwekuora mwoyo.

Cashews ine huwandu hwakanaka hwe tryptophan inova yakakosha amino acid kumuviri wedu. Iyi amino acid inobatsira, pakati pezvimwe zvinhu, kugadzirisa mafungiro edu, kuenzanisa maitiro edu nekuvandudza kurara kwedu.

Inogadzirisawo kushushikana kwedu pamwero uye nekudaro kuora mwoyo. Tsama mbiri dzenzungu idzi dzine pakati pe1000 ne2000mg ye tryptophan iyo ichakubatsira kurwisa kuora mwoyo, nenzira yakasikwa, uye pasina migumisiro sezvinowanzoita nemishonga yakajairika.

Chakavanzika chakachengetwa nemarabhoritari! Kuwedzerwa kune izvi ndiko kufara kwekuzvidya!

Muchidimbu, usazeza

Cashew nut ine hutano hwakanaka. Yakapfuma kwazvo mumavhitamini, kunyanya ayo eboka B ayo anobatsira muviri kuburitsa masero ako uye kupora.

Kune zvakare dhamu yakanaka yemaminerari, pamwe nemagnesium nemhangura, iyo inobatsira kuvaka mapfupa uye kuchengetedza immune system yako kushanda.

Mafuta akanaka mumuti uyu achabatsira kuchengetedza mwoyo wako kubva kuchirwere chemwoyo uye kudzora cholesterol yako.

Chekupedzisira, iwo ane akawanda antioxidants anodzivirira kutaridzika kwemahara radicals uye nekudaro anokudzivirira kubva kuzvirwere zvakawanda.

Muchidimbu, iyo cashew nut inodyiwa nenzira inonzwisisika ijoka chairo resimba uye mabhenefiti emuviri wako! Uye zvakanakisa pane zvese, zvinogona kukuchengetedza kubva pakutanga inorema anti-depressant kurapwa.

Kudyiwa sechikamu chekudya kune hutano uye kwakaringana, macashew nuts anokuitira zvakanyanya kunaka. Usazeza!