Iko kunwiwa kwenzungu kuripo mune yakakura nhamba yekubika yekubika, inosanganisirwa mune zvakawanda zvekudya kana kungoita seanobvisa kana tudyo pakati pekudya. Zvisinei, pane imwe nharo pakati pekuti kunwa kwayo kune hutano here kana kuti kwete. Pano zvinhu zvine huturu zvinoitika uye nemafuta arimo.
Muchinyorwa chino tichaenderera mberi tichitaura nezvenzungu kujekesa zvimwe zvezvinhu izvi. Iwe Tinokurudzira kutsvaga chikamu chekutanga chayo usati waenderera nekuverenga uku.
Nzungu dzemakwenzi
Iwe unogona kunge wakanzwa chimwe chinhu nezve cashews iri chepfu. Chaizvoizvo, chii chinonzi chepfu idemo rine goko uye inonzi bharisamu yekashew. Nekudaro, usavhunduke, macashews anogezwa uye kufashaidzwa kuti atore michero kubva mugobvu uye kuti anogona kudyiwa pasina dambudziko.
Inokurudzirwa kunwa kusapfuura 20g pazuva, inozova tsama yemichero iyi.
Mune 20 gr yemashezi nzungu tinowana angangoita:
- 11 makarori
- 6,1 gramu yemakabohydrate, ayo 0,6 magiramu ari fiber
- 8,8 g emafuta: 4,7 g yeMUFA, 1,6 g yeLA uye 1,6 g yeSFA
- 3,7 gramu epuroteni
- 7,1% yezvakakurudzirwa kudya kwezuva nezuva kwevhitamini B1
- 49% yezvakakurudzirwa kushandiswa kwezuva nezuva kwemhangura
- 17% yezvakakurudzirwa kudya kwezuva nezuva kwesimbi
- 14% yezvakakurudzirwa kudya kwezuva nezuva kwemagesium
- 10,6% yezvakakurudzirwa zuva rega rega zinc
Zvakanakira kudyiwa kwemashezi:
Icho chibereko chakaoma chisina kuongororwa, kunyange chiri kuwedzera kushandiswa kugadzirwa kwezvimwe zvigadzirwa senge vegan chizi.
Kana zvakadzidzwa kuti mashandisiro ayo inovandudza kunzwisisika kwebaroreflex chinova mucherechedzo wehutano hwemwoyo.
Cons of unopedza cashews:
Icho chibereko chakaomeswa kwazviri zvakajairika kuita allergy, sezvazvinoitika nenzungu.
Hazelnuts
Ichi chibereko chakaomeswa chakadyiwa nevanhu kwezviuru zvemakore, zvisaririra zvehombodo zvaro zvakawanikwa munzvimbo dzeNeolithic dzekuchera matongo. Simba rayo re antioxidant rakanyanya kukwirira, yakawanda kupfuura iyo chokoreti. Saka nekudya uyu muchero isu tichava nemupiro wakakosha muma antioxidants.
Zvinokurudzirwa kudya pakati pemakumi maviri kusvika makumi matatu magiramu pazuva.
Muna 20 gr yemahaznuts tinowana anenge:
- 126 makarori
- 3,3 gramu yemakabohydrate, ayo 1,9 magiramu ari fiber
- 12,2 g yemafuta: 9 MUFA, 1,6 LA uye 0,9 SFA
- 3 gramu epuroteni
- 10,6% yezvakakurudzirwa kudya kwezuva nezuva kweVitamin B1
- 19,8% yezvakakurudzirwa kudya kwezuva nezuva kwevhitamini E
- 38.2% yezvakakurudzirwa kushandiswa kwezuva nezuva kwemhangura
- 12% yezvakakurudzirwa kudya kwezuva nezuva kwesimbi
- 7,8% yezvakakurudzirwa kudya kwezuva nezuva kwemagesium
- 53% yezvakakurudzirwa kudya kwemazuva ese emanganese
Zvakanakira kudyiwa kwehaznut:
- Muganda rehazelnut tinowana chimwe chezvinhu zvakapfuma zvemakemikari epolyphenolic, zvakanyanya kupfuura mune zvimwe zvekudya zvakaita semabheribheri kana chokoreti.
- Ivo vanovandudza lipid profiles uye zvakare kunatsiridza hutano hwemwoyo.
- Ivo vanobatsira kusimudza iwo mazinga eVitamin E.
- Vanoderedza kugona kweLDL kune oxidation.
Cons of hazelnut kunwa:
- Inogona kukonzera kurwara.
- Iyo yakati rebei mu phytate, asi kana iyo yakakurudzirwa zuva rega rega mari isingapfuuri haifanirwe kunge iri dambudziko.
Walnuts
Yayo yakakwira yezvinhu linoleic acid inoita kuti vanhu vazhinji vadzivise kunwa kwema walnuts. Nekudaro, harisi dambudziko kana tikasapfuura mashandisiro aro zvakawandisa.
Muna 20 gr yemadnuts tinowana angangoita:
- 185,4 makarori
- 0,7 g yemakabohydrate ayo 1 g ari fiber.
- 18,5 gr yemafuta: 2,5 gr MUFA, 10,8 gr LA uye 1,7 gr SFA
- 4,3 gramu epuroteni
- 50% yezvakakurudzirwa kushandiswa kwezuva nezuva kwemhangura
- 10% yezvakakurudzirwa kudya kwezuva nezuva kwesimbi
- 11% yezvakakurudzirwa kudya kwezuva nezuva kwemagesium
- 42% yezvakakurudzirwa kudya kwemazuva ese emanganese
Zvakanakira kunwa walnuts:
- Vanobatsira kudzikisa cholesterol.
- Ivo vanovandudza endothelial basa kune vanhu vakuru vane mudumbu mafuta uye mhando 2 chirwere cheshuga.
- Ivo zvakare vanovandudza iyo lipid chimiro, vanodzora kushushikana kweiyo oxidative uye njodzi yezvirwere zvemoyo.
Cons of unopedza walnuts:
- Zviri mukati maro mune polyunsaturated fatty acids zvakakwirira, asi mukati mekudya kwakaringana zvakapfuma mu omega 3 havafanirwe kunge vari dambudziko.
- Iwo akaenzana zvine mwero mu phytates.
Pistachios
Uye zvakare, kuva zvinonaka, ivo sosi yakakosha yemaminerari, kunyanya potasium.
Muna 20 gr yemapistachios tinowana anenge:
- 159,3 makarori
- 7,8 g yemakabohydrate, ayo 2,9 g ari fiber
- 12,9 g yemafuta: 6,8 g MUFA, 3,8 g LA, 0,1 g ALA uye 1,6 g SFA
- 5,7 gramu epuroteni
- 21% yezvakakurudzirwa kudya kwezuva nezuva kwevhitamini B1
- 28% yezvakakurudzirwa kudya kwezuva nezuva kwevhitamini B6
- 17% yezvakakurudzirwa kudya kwezuva nezuva kwevhitamini K
- 41% yezvakakurudzirwa kushandiswa kwezuva nezuva kwemhangura
- 14% yezvakakurudzirwa kudya kwezuva nezuva kwesimbi
- 15% yezvakakurudzirwa kudya kwemazuva ese emanganese
Bhenefiti yekushandisa pistachios:
- Yakadzika kwazvo mu phytic acid.
- Kunobva prebiotic fiber.
- Ivo vanobatsira kugadzirisa mamaki emetabolic syndrome.
- Ivo vanodzora postprandial glucose uye glucose mhinduro mune yakakwira makabhohydrate chikafu.
Cons yekudya pistachios:
Zvinogona kukonzera kurwara.
Chestnuts
Kunyangwe isu takatotaura muchinyorwa chakapfuura kuti ivo havazi chaiwo muchero wakaomeswa, icho chikafu chakakodzera kutaura nezvacho.
Chestnuts ane hunhu mukuumbwa kwavo uko kunovasiyanisa kubva kumanzungu, kunyangwe zvichiratidzwa seimwe yacho. Izvo zvine starch, yakaderera mumafuta uye mapuroteni.
Nekuda kwechimiro chavo, ivo vakafanana zvakanyanya kune tubers, yakaderera muphytates, yakakwira mukuravira, uye inogona kudyiwa mbishi, yakagochwa kana kupiswa.
Hazvikurudzirwi kushandisa anopfuura matatu chestnuts pazuva.
Muna 20 gr ye chestnuts tinowana anenge:
- 74 makarori
- 15,5 magiramu emakhahydrates, ayo 2,3 magiramu ari fiber
- 0,8 g emafuta
- 1 gramu epuroteni
- 5,7% yezvakakurudzirwa kudya kwezuva nezuva kwevhitamini B1
- 7,8% yezvakakurudzirwa kudya kwezuva nezuva kwevhitamini B6
- 5,7% yezvakakurudzirwa kudya kwezuva nezuva
- 14,8% yezvakakurudzirwa kushandiswa kwezuva nezuva kwemhangura
- 10,6% yezvakakurudzirwa kudya kwemazuva ese emanganese
Kubatsira kwekudya chestnuts:
Ivo yakakosha sosi sosi, vane hutano hwakanyanya mumadhivhuru akakodzera uye havaunze chero dambudziko kana rimwe zuva isu tisingapfuure kunwa kwavo.
Cons of unopedza chestnuts:
Ivo vane yakakwira makabhohaidhiretsi emukati nekuda kweiyo yavo starch yezvinyorwa, saka kana tichiidya isu tinofanirwa kufunga nezvayo sekunge imbatatisi kwete muchero wakaomeswa.