Panguva yekuzvitakura, dzimwe nguva inomuka nzara huru, apo iwe unoda kudya kazhinji uye muhuwandu hukuru. Kunyanya kukosha, kusawira kune "zvakaipa" zvekudya senge machipisi. Kubatsira kukuru kwemuviri kuunza michero, michero, uye nzungu.
Zvakare, mabhenefiti kubva mukushandiswa kweyekupedzisira akatambanudzira kunyangwe kumwana asati aberekwa. Kumhedziso yakadaro kwakauya vesainzi veSpanish vanobva kuBarcelona Institute yehutano hwepasi rose. Vakaratidza kuti kudya nzungu panguva yekuzvitakura kunobatsira mukukudziridza kwekuziva kwevana.
Nekudaro, ivo vakafunda vanopfuura vakadzi mazana maviri nemazana maviri vane nyaya dzakaratidza kuti vana vanaamai vakabatanidzwa mukudya kwavo nema walnuts, maarumondi, kana mapine nzungu panguva yekuzvitakura vaive nehupamhi hwehungwaru, ndangariro uye kutarisisa. Kunyanya, isu tiri kutaura nezvekushandiswa kwe2,200 g yenzungu pavhiki (zvikamu zvitatu zve90 g imwe neimwe) panguva yekutanga kwetatu yenhumbu.
Sekureva kwenyanzvi, mhedzisiro iyi inokonzerwa nenzungu, akawanda folic acids, uye akakosha mafuta acids - omega-3 uye omega-6 - anounganidzwa mumatumbu enzvimbo dzehuropi anoitisa kurangarira. Nekudaro, nzungu panguva yekuzvitakura dzakakosha mukuvandudza system yemwana mukufamba kwenguva uye muchidimbu vatsvagiri
Ndeapi nzungu dzakanyanya kudyiwa panguva yekuzvitakura
- Walnuts, pine, nzungu, hazelnuts, maarumondi, pistachios - nzungu idzi dzine mukuumbwa kwemiti yemapuroteni, makabhohaidhiretsi, chikafu chefiber, mafuta acids, mavhitaminzi, uye hupfumi hwakagadzirwa micro uye macro elements.
- Walnuts anokosheswa nesimbi yemukati, mafuta acids, uye mapuroteni.
- Mune nuclei yemisidhari yakamisikidza zvese zvinovaka muviri izvo zvakakosha kwazvo kumucheche.
- Cashews ndiwo akanyanya-calori uye anobatsira kudzikamisa BP.
- Hazelnut ine mukurumbira nekusanganiswa kwayo kusingawanzoitiki kweprotein uye vhitamini E, iyo inosimudzira kukura uye kukura kwemhasuru yemwana.
- Almond yakakurumbira nokuda kwephosphorus uye zinc.
Iyo yakakwana tsika yenzungu ndeye 30 gramu pazuva. Kutenga zvigadzirwa muchitoro kana mumusika, zviri nani kupa zvaunofarira kune nuts dzisina kurapwa.