Kupfuura nzungu Ivo vakanaka kwazvo uye vanogara varipo seanotapira kana tudyo chinhu chatinonzwisisa tese. Zvino, pane gakava pakati pekuti kudyiwa kwenzungu kune hutano here, kukora, kana zvirinani zvishoma chete, kana mamwe nzungu hongu uye mamwe kwete, nezvimwe.
Naizvozvo, muchinyorwa chanhasi tichaedza kutaura pamusoro penzungu huru dzatinogona kuwana zviri nyore mumusika kujekesa zvishoma kusahadzika kunogona kumuka kwakatenderedza chikafu ichi.
Chinhu chikuru usati wapinda munyaya yacho ndechekuti kusiyanisa nzungu, mhodzi kana mhodzi pakati pezvimwe zvekudya zvinowanzotendwa kuti nzungu.
Haasi nzungu
- Zvikwepa manhanga, sunflower, nezvimwe ... mapaipi haasi nzungu asi mbeu.
- Mapapiro: imbeu
- Nzungu: iwo chaiwo legume, kwete muchero wakaomeswa.
- quicos: zviyo zvakashongedzwa, saka zviyo.
- Chestnuts: Nekuda kwekuumbwa kwayo yakafanana nechubhu pane muchero wakaomeswa. Izvo zvine starch, yakaderera mumafuta uye mapuroteni.
Maamondi
Maarumondi ingangove imwe yenzungu dzinozivikanwa kwazvo pamwe nema walnuts uye pistachios. Iripo muzvitoro zvese uye mune yakawanda nhamba yekubika yekubika, ese anotapira uye anonaka.
Iwe unogona kunge wakaverenga zvisina kunaka nezve maamondi, zvisinei, iwo ane zvakawanda zvakanaka kune muviri wedu. Zvakawedzera, Hupfu hwemaarumondi ndiyo yakasarudzika sarudzo kune avo vanoda kudzivirira kudya dzimwe mhando dzehupfu izvo zvisina hutano nekuda kwesimba ravo rekuzvimba uye risingavaki muviri. Zvirokwazvo kana kushandiswa kwayo kuchishungurudzwa kunogona kukanganisa huremu. Chinokosha hakusi kushungurudza. Nyanzvi dzinokurudzira kutora maamondi makumi maviri.
Muna 20 gr yemarumondi tinowana anenge:
- 115 macalorie
- 4.2 gr yemakabohydrate ayo 3,5 gr. ivo fiber
- 10 g yemafuta, ayo 6.2 g ari MUFA uye 2.4 g iri linoleic acid (LA)
- 4,2 gr. protein
- Izvo zvine 35% yeiyo inodikanwa vhitamini E pazuva
- 16% yevhitamini B2 inodiwa pazuva
- 22% yemhangura inodiwa pazuva
- 13% yemagesium inodiwa pazuva
- 20% yemanganisi anodikanwa pazuva
Zvakanakira kudya maamondi:
- Deredza insulin kugadzirwa
- Kuvandudza glycemic control
- Dzinoderedza njodzi yezvirwere zvemwoyo
- Kuvandudza kuguta
- Kuisanganisira ivo mukudya kunobatsira kudzora lipid oxidation biomarkers
- Ivo vane prebiotic fibers
- Inobatsira kugadzirisa endocrine chimiro muzviitiko zve polycystic ovary syndrome
Cons of unopedza maarumondi:
- Ivo akakwirira mazinga emapytates, izvo zvinogona kukanganisa mineral kutora.
- Mazhinji emaarumondi atinoona haana kubikwa asi akazoitwa nzira yekudyiwa.
Brazil Nuts
Ivo vari kuwedzera kufarirwa, asi iwe wakazviziva izvozvo na kudya nzungu mbiri kana nhatu dzebrazil pazuva zvinopfuura kukwana? Idzi inzira huru yekuwana dhivhosi inodiwa ye selenium yatinoda kuitira kuti tirege kutora chero zvinowedzera.
Iwo muchero wakaomeswa watisingafanirwe kudarika, ikozvino tinokuudza zvikonzero zvikuru.
Muna 20 gr yemazungu eBrazil tinowana anenge:
- 131 makarori
- 2,5 gramu yemakabohydrate, ayo 1,5 magiramu ari fiber
- 13 magiramu emafuta, ayo 4,9 gramu ari MUFA, 4,1 gramu LA, 3 gramu SFA
- 3 gramu epuroteni
- 10,6% yezvakakurudzirwa kudya kwezuva nezuva kweVitamin B1
- 39% yezvakakurudzirwa kushandiswa kwezuva nezuva kwemhangura
- 18% yezvakakurudzirwa kudya kwezuva nezuva kwemagesium
- 10,6% yezvakakurudzirwa kudya kwemazuva ese emanganese
- 700% yezvakakurudzirwa kudya kwezuva nezuva zve selenium. Nekudaro kukosha kukuru kwekushandisa kwayo
Kubatsirwa kwekudya nzungu dzeBrazil:
Sezvatatotaura, bhenefiti yayo huru ndiyo iyo mupiro mu selenium. Tinogona zvakare kuwana mabhenefiti eiyo kushanda kwemashure, vane simba guru antioxidant uye ye immune immune, gadziridza iyo kubereka kwemurume uye nekuwedzera, ivo vanotarisira iyo hutano hwemwoyo.
Cons of unopedza Brazil nzungu:
- Iyo yakakwira muzana muzana muSelenium inogona kuvaita vane chepfu kana ikapfuudzwa mukushandisa kwayo, izvi zvinoshungurudza vamwe vanhu, asi kana dzikatorwa zvine mwero panofanirwa kunge pasina dambudziko.
- Ivo zvakare vane akakwirisa mwero wephytate asi nekurumbidza yakaderera yakadaro zuva nezuva yekudyiwa, ivo havafanirwe kuve dambudziko kana.
Nzungu dzeMacadamia
Nguva dzese inonyanya kufarirwa nekuda kwekunaka kwebuttery uye kugadzirwa. Ichokwadi, kuti ichi chigadzirwa chinonaka mune dzimwe nyika uye vari kuwedzera kuiswa muzvigadzirwa zvekugadzira zvakadai senge chokoreti uye mamwe marudzi eprostres.
Kunyangwe zvirinani kuti usapfuure mashandisiro ayo sezvo uchifanira kudya kudya kwakaringana, uyu muchero wakaomeswa Izvo hazvipe chero dambudziko kana isu tikazvishandisa muhuwandu hwakawanda.
Muna 20 gr yemakungu macadamia tinowana anenge:
- 203.5 makarori
- 3.9 gramu yemakabohydrate: 2.4 magiramu e fiber
- 21,5 g yemafuta: 16,7 g monounsaturated, 0,1 g. linolic acid, 0,4 gr alpha-linolenic acid, 3,4 gr. pfupi pfupi cheni mafuta acids
- 2,2 gr. protein
- 28% yezvakakurudzirwa kudya kwezuva nezuva kweVitamin B1
- 24% yezvakakurudzirwa kushandiswa kwezuva nezuva kwemhangura
- 13% yezvakakurudzirwa kudya kwezuva nezuva kwesimbi
- 51% yezvakakurudzirwa kudya kwemazuva ese emanganese
Zvakanakira kudya macadamia nzungu:
- Iwo akadzika mune phytates. Havafaniri kunyorovesa kana kumera.
- Ivo vane ingangoita zero kuvapo kwezvipembenene zvisaririra zvisinei nekuti zvinokura sei.
- Ivo vakaderera muOmega-6
- Ivo vanovandudza iyo lipid chimiro chevarume nevakadzi vane hypercholesterolemia.
- Uye zvakare, kubva pane ese ari pamusoro, oxidative kusagadzikana biomarkers anoderedzwa.
Cons yekuparadza macadamia nzungu:
Hapana chakaipa pakudya kwavo kwakawanikwa kunze kwekuti zvichiri kutiomera kuti tirege kuvadya nekuda kwekuravira kwavo.
Zvimwe unogona kufarira:
- Matipi ekudzora zvishuwo zvekudya
- Chikafu chekuwedzera serotonin uye dopamine uye simudza mweya yako
- Chikafu chinopa yakanyanya vhitamini D
Kazhinji, kudya nzungu kunokurudzirwa kana kukaitwa zvine mwero uye iwe wosarudza nzungu dzekudya. Tinokurudzira kuti utarise chikamu chechipiri chechinyorwa chino uko kwaunogona kuwana mamwe marimu anozivikanwa akadai semashezi uye isu tichataurawo nezve chestnuts, kunyangwe sezvatambotaura kuti havana kunyatso kuva muchero wakaoma.