Idyani mtedza waku Brazil: maubwino 9 odabwitsa azaumoyo

M’nkhalango yowirira ya Amazoni mumadzala mitundu yosiyanasiyana padziko lapansi monga mtedza wa Brazil, mabulosi a acai, guarana, omwe sapezeka kwina kulikonse padziko lapansi.

Mtedza wa ku Brazil wosadziwika bwino kwa anthu, komabe uli ndi phindu lapadera kwa anthu. Mtedza uwu ndi wokoma kwambiri monga momwe ungathere kudyedwa ndi kugwiritsidwa ntchito m'njira zosiyanasiyana. Dziwani Ubwino wa 9 wa mtedza waku Brazil.

Kodi mtedza wa ku Brazil ndi chiyani?

Mbiri ya mtedza waku Brazil

Dzina la sayansi la mtedza waku Brazil ndi "Bertholletia excelsa". Mtedza wa ku Brazil ndi mtedza wambiri (1).

Ndizokoma kwambiri ndipo zimabwera kwa ife kuchokera ku mtengo ku South America ndi dzina lomwelo. Mtengowo umachokera ku mayiko a ku South America, kuphatikizapo Venezuela, Colombia, Peru, ndi Brazil; ndipo nthawi zambiri amapezeka m'mphepete mwa mitsinje ikuluikulu.

Mtedzawu umatengedwa makamaka kuchokera ku South America ndipo tsopano ukupezeka padziko lonse lapansi.

Mtedza wa ku Brazil wakhala ukudyedwa ndi mbadwa za ku Amazon kuyambira pa Upper Paleolithic, pafupifupi zaka 11 zapitazo.

Komabe, kutchulidwa koyamba kwa mtedza wa ku Brazil kuchokera kumayiko akumadzulo kunayamba mu 1569.

Panthawiyi, ofufuza a ku Spain ndi Portugal adawoloka ku South America kuti akamenyane ndi kupanga akapolo anthu amtunduwu.

Mmodzi mwa ofufuzawa, wogonjetsa dziko la Spain dzina lake Juan Álvarez Maldonado, “anapeza” mtedza wa ku Brazil pamene ankayendera dera la mtsinje wa Madre de Dios ku Peru.

Kumbali ina, anali amalonda aku Dutch omwe adabweretsa mtedzawu ku Europe koyambirira kwa zaka za zana la XNUMX. Zinatenga zaka zana kuti mtedza wa ku Brazil ukhale wotchuka.

Kupanga mtedza ku Brazil

N’chifukwa chiyani mtedza umenewu wafala padziko lonse ndipo ukufala kwambiri?

Ndizosavuta, kuchuluka kwa michere kumapangitsa kuti mtedzawu ukhale wofunika kwambiri ngati chakudya chathanzi chomwe chingathe kusintha thanzi.

Izi zimathandizanso kuchepetsa chiopsezo cha matenda osiyanasiyana ndi matenda.

Tsoka ilo, kupanga mtedza wa ku Brazil kwatsika kwambiri m'zaka zaposachedwa, ndipo sikuloledwa kudula mtengo wa mtedza wa ku Brazil ku Brazil.

Mapangidwe a mtedza waku Brazil

Amwenye amtundu wa Amazon akhala akukonda mtedza wokomawu kwa zaka mazana ambiri, kuwapatsa mapuloteni, mafuta, ndi zakudya zina zofunika. Kuti mudziwe zambiri pankhaniyi, nazi mfundo zina zofunika pazakudya za mtedza waku Brazil:

• Mafuta a monounsaturated fatty acids: Mtedza wa ku Brazil uli ndi mafuta ambiri a monounsaturated monga palmitoleic acid ndi oleic acid.

Mafutawa amathandizira kuchepetsa kuchuluka kwa cholesterol ya LDL kapena "cholesterol yoyipa" m'magazi. 100g ya mtedza waku Brazil umapereka pafupifupi 656 calories, koma ndiwo mafuta abwino, musadandaule.

• Vitamini E: Mtedza waku Brazil ndi gwero lalikulu la vitamini E, wokhala ndi pafupifupi 7,87 mg pa 100 g.

Vitamini E ndi wamphamvu lipid soluble antioxidant. Ndikofunikira kusunga umphumphu wa mucous nembanemba ndi khungu pochiteteza ku ma free oxygen radicals.

• Selenium (2): Mtedza wa ku Brazil uli ndi selenium wochuluka kwambiri. 100 g ya walnuts imapereka pafupifupi 1917 μg, kapena 3485% ya selenium yovomerezeka tsiku lililonse, yomwe imawayika pakati pa magwero achilengedwe a mcherewu.

Selenium ndi cofactor yofunikira ya antioxidant enzyme, glutathione peroxidase. Kudya pang'ono kwa mtedza wa ku Brazil patsiku kumapereka selenium yokwanira.

Kuphatikiza apo, monga ma almond ndi mtedza wa paini, mtedza waku Brazil umakhalanso wopanda mapuloteni a gluten. Pachifukwa ichi, ndi chimodzi mwazinthu zotchuka kwambiri pokonzekera maphikidwe a zakudya zopanda gluteni.

• Maminolo ena: Kuphatikiza pa selenium, ali ndi milingo yapamwamba kwambiri ya mchere monga mkuwa, magnesium, manganese, potaziyamu, calcium, chitsulo, phosphorous ndi zinki.

• Mavitamini a B: Mtedza wotsekemerawu ndi gwero lalikulu la mavitamini a B, monga thiamine, riboflavin, niacin, pantothenic acid, vitamini B-6 (pyridoxine), ndi folate.

Pamodzi, mavitaminiwa amakhala ngati cofactors a metabolic enzymes mkati mwa cell gawo mkati mwa thupi.

Kuwerenga: Dzazani vitamini C ndi acerola

Ubwino 9 wa mtedza waku Brazil

Pokhala umodzi mwa mtedza wathanzi pamsika, ngakhale uli ndi mafuta ambiri, pakufunika kwambiri mtedza wokoma wabulauniwu, makamaka pazabwino zotsatirazi:

 Mtedza uwu umathandizira thanzi la mtima

Chimodzi mwazinthu zomwe zimakangana komanso zopindulitsa za mtedza wa ku Brazil ndizomwe zimakhala ndi mafuta ambiri opanda unsaturated, omwe amadziwika kuti "cholesterol yabwino" kapena omega-3 fatty acids.

Mitundu yamafuta osakhazikikawa imalumikizidwa ndi kulinganiza mbiri ya cholesterol m'thupi ndikuwongolera thanzi la mtima, makamaka pochotsa omega-6 fatty acids omwe ali ovulaza thupi ndi dongosolo lamtima (3).

Mu kafukufukuyu, atayesedwa kangapo, ofufuzawo adawona kuti kudya mtedza wa ku Brazil kumatha kukulitsa kwambiri cholesterol yabwino.

Mtedza umathandizanso kuchepetsa cholesterol yoyipa. Izi zitha kupangidwa maola 9 okha atamwa magalamu 20-50 a mtedza wa ku Brazil ndi anthu omwe adachita kafukufukuyu.

Kusamalira khungu

Mavitamini ndi michere yonse mu mtedza wa ku Brazil umapangitsa kuti ukhale wabwino kwambiri pakuwongolera thanzi la khungu.

Selenium mu mtedza waku Brazil umapangitsa khungu kukhala lowala bwino. Zimapangitsa kuti khungu likhale losalala, motero limalepheretsa kukalamba msanga.

Izi ndizotheka chifukwa selenium imathandizira ntchito ya glutathione, mankhwala amphamvu oletsa antioxidant omwe amatha kuchotsa ma free radicals ku maselo akhungu omwe amayambitsa makwinya komanso khansa yapakhungu.

Chithandizo cha ziphuphu

Kuchuluka kwa zinc mu mtedza waku Brazil kwawonetsedwa kuti kumateteza ku ziphuphu zakumaso kapena kuchepetsa kupezeka kwake. Izi zitha kutheka kudzera mukudya bwino kwa mtedza kapena kugwiritsa ntchito mafuta a mtedza wa ku Brazil kumalo okhudzidwa.

Kuchuluka kwa mavitamini ndi ma antioxidants m'mafuta ndiye chifukwa chachikulu chachitetezo ichi (4).

Kuwerenga: Ubwino 10 wa fenugreek

kuwonda

Zakudya za mtedza wa ku Brazil, monga mapuloteni ndi ma carbohydrate ovuta, zimawapangitsa kukhala chakudya chopatsa thanzi.

Mtedzawu ukadyedwa, simukonda kudya zokhwasula-khwasula mosalekeza ndipo mudzatha kulamulira ma calories owonjezera kuchokera ku zokhwasula-khwasula zopanda thanzi.

Mtedza wochepa wa ku Brazil uli ndi ma calories pafupifupi 200, choncho ndibwino kuti muchepetse kudya mtedzawu. Komabe, kumwa pang'onopang'ono kungathandizedi kuchepetsa thupi.

Kukondoweza m'mimba dongosolo

Kuchuluka kwa fiber mu mtedza waku Brazil kumawapangitsa kukhala abwino kuwongolera kugaya chakudya. CHIKWANGWANI chimathandizira kuyenda kwa peristaltic kudzera m'matumbo am'mimba.

Ulusi umathandizanso kuti chakudya chiziyenda mosavuta m'chigayo ndikuchotsa zakudya zambiri momwe zingathere.

Zingathandizenso kupewa zilonda zam'mimba, kudzimbidwa, kutupa, kukokana, ndi matenda oopsa monga khansa ya m'matumbo.

Kupititsa patsogolo ntchito ya mahomoni

Selenium mu mtedza wa Brazil umathandizira kwambiri pakugwira bwino ntchito kwa chithokomiro chanu.

Poonetsetsa kuti chithokomiro chanu chikugwira ntchito bwino, kuchuluka kwa selenium kumatsimikizira kuti metabolism imawonjezeka.

Kupititsa patsogolo chitetezo cha mthupi

Chakudya chilichonse chokhala ndi michere yambiri chotere chimathandiza kulimbikitsa chitetezo chamthupi.

Zomwe zili ndi vitamini C zimagwira ntchito modabwitsa ndi selenium ndi zinc kuti zilimbikitse kupanga maselo oyera amagazi ndi mankhwala ophera antioxidant m'thupi lonse kuti athetsere ma radicals aulere.

Zonsezi zimathandiza kupewa matenda ambiri osatha; kuphatikizapo khansa ndi matenda a mtima.

Zothandizira pakukula ndi kukonza

Mapuloteni amathandiza kwambiri kuti munthu akhale wathanzi. Makamaka chifukwa ndizofunikira kuti minofu ikule, kupanga mphamvu, kukula kwa maselo, kukonza ndi kuchiritsa mabala.

Mtedza wa ku Brazil ndi gwero lofunikira la zomanga thupi, motero ukhoza kukhala wolimbikitsa kwambiri kuti ukhalebe ndi mapuloteni.

Vitamini C mu mtedza wa Brazil ndi gawo lalikulu la kolajeni, gawo lina lofunikira pakukula kwaumunthu; komanso kukonza mitsempha ya magazi, minofu ndi maselo.

Amathandizira kudya zakudya

Kuchuluka kwa magnesium komwe kumapezeka mu mtedza waku Brazil kumathandizira kuyamwa bwino kwa michere m'matumbo am'mimba (5).

Zinc ndi chimodzi mwazinthu zovuta kupeza muzakudya wamba, komanso kuchuluka kwa michere yachilengedwe mu mtedza waku Brazil kumathandizira kuperewera kwapawiri kumeneku.

Ntchito zosiyanasiyana za mtedza wa ku Brazil

Kugwiritsa ntchito pa Culinary

Mtedza wa ku Brazil uli ndi zopatsa mphamvu zambiri, uli ndi mavitamini ambiri, ma antioxidants ndi mchere.

Mtedza waiwisi amadulidwa m'timagulu ting'onoting'ono pogwiritsa ntchito makina akuluakulu a zipolopolo. Pazofuna zapakhomo, makina ang'onoang'ono a nutcracker kapena cholembera pamanja ndi chokwanira.

Mtedza waku Brazil ukhoza kudyedwa popanda kutsagana nawo. Kuphatikiza apo, amathanso kuwotcha, amchere kapena okoma.

Amagwiritsidwanso ntchito mu puddings, pesto, chokoleti chokoleti ndi phala la chimanga chophwanyika. Mtedza wa ku Brazil wosakanizidwa umagwiritsidwanso ntchito kuwaza zipatso kapena saladi zamasamba.

Mtedzawu umagwiritsidwanso ntchito popanga ndiwo zamasamba, makamaka mu makeke a zipatso. Mukhozanso kuwonjezera iwo ku supu; komanso nyama ndi ndiwo zamasamba.

Mafuta a mtedza wa ku Brazil amagwiritsidwa ntchito povala ndi kuphika.

Ntchito Zina

Mafuta a mtedza wa ku Brazil, otengedwa mu mtedzawu, ali ndi mankhwala ambiri achikhalidwe monga mafuta onunkhira komanso mafuta osisita.

Ndi mtundu wachikasu wopepuka komanso wonunkhira bwino. Katundu wake wa emollient amathandiza kuteteza khungu kuti lisauma.

Amagwiritsidwanso ntchito pophika, komanso ngati mafuta ofunikira muzamankhwala azikhalidwe mu aromatherapy, m'makampani opanga mankhwala ndi zodzikongoletsera.

Maphikidwe

Mkaka wa mtedza wa Brazil

Mudzafunika

• 2 makapu a mtedza wa Brazil
• Makapu 4 a madzi amchere
• 1-2 supuni ya tiyi ya vanila

Kukonzekera

• Zilowerereni mtedza wanu waku Brazil m'madzi ozizira kwa maola 8.
• Pamapeto pa nthawi, taya madzi ndikutsuka mtedza wanu bwino. Ikani mtedza mu blender wanu ndi madzi amchere ndi vanila. Sakanizani bwino zinthuzo.
• Gwiritsani ntchito nsalu yoyera kapena sieve yabwino kuti mutenge mkaka kuchokera ku mtedza.
• Gwiritsani ntchito kuseri kwa supuni kuti mutenge mkaka wonse ku mtedza.

Mutha kusunga zamkati kuti zigwiritsidwe ntchito zina (6).

Mtengo wa zakudya

Mkaka wa mtedza wa ku Brazil ndi wolemera komanso wotsekemera ngati mkaka wa amondi. Ndi wolemera mu selenium. Selenium imagwira ntchito m'thupi ngati antioxidant.

Imalimbana ndi kupita patsogolo ndi kufalikira kwa ma free radicals. Imalepheretsa ntchito ya maselo omwe amalimbikitsa ukalamba.

Selenium imakhala ndi zotsatira zabwino pa chonde. Imathandizira chitetezo chamthupi mwambiri. Zimakhazikitsanso chithokomiro chanu komanso zimagwira ntchito motsutsana ndi mphumu.

Mtedza wa Brazil ulinso ndi mchere wambiri, Omega-6, trace elements ndi mapuloteni amasamba.

Ine kwambiri amalangiza izi mwachilungamo wolemera mkaka.

Ma cookies a Brazil

Muyenera:

• 2 ¼ makapu ufa

• 200 magalamu a batala
• Mazira a 2
• 1 chikho cha mtedza wa Brazil
• 200 magalamu a shuga kapena kuchepera kutengera kukoma kwanu
• 1 supuni ya tiyi ya vanila
• 200 magalamu a kokonati grated
• 1/2 supuni ya tiyi ya yisiti
• ¼ supuni ya mchere

Kukonzekera

• Mu mbale, menyani shuga ndi batala mpaka kusakaniza kumakhala kosalala komanso kokoma. Onjezani mazira anu ndikumenya osakaniza.

Onjezani vanila ndikumenyanso osakaniza.

• Mu mbale ina, phatikiza ufa, kuphika ufa, mchere.
• Sakanizani iwo. Pang'onopang'ono onjezerani ku zosakaniza zokometsera zomwe zinapezedwa kale.

Zosakaniza ziwirizo zikaphatikizidwa bwino, onjezerani kokonati yosungunuka ndi mtedza wa Brazil kumapeto.

• Sakanizani pepala la zikopa pa pepala lanu lophika
• Pogwiritsa ntchito ayisikilimu, ikani mtanda pa pepala lophika. Chonde

talikirana masentimita angapo kuti agwirizane bwino ndikukhala okongola mukatha kuphika.

• Kuti makeke aziwoneka bwino pophika, samalani kuti mipira yokonzedwayo ikhale yosalala bwino pogwiritsa ntchito fosholo yakukhitchini kapena pepala lophika.

Izi zidzalola ma cookies kuti aziphika bwino.

• Kuphika ma cookies anu pa madigiri 180 Celsius kwa mphindi 10-15 musanawachotse kuchokera uvuni.

Mtengo wa zakudya

Mu makekewa muli zakudya zofunika monga kokonati grated, mazira ndi Brazil mtedza.

Coconut imathandizira kukhazikika kwa shuga m'magazi, imathandizira chimbudzi. Zimabweretsa fungo labwino kwambiri pama cookie anu. Kokonati ilinso ndi mchere wambiri komanso vitamini B6.

Mazira ali ndi mavitamini ambiri B2, B6, B12, selenium, ndi mchere wina wambiri. Amakhalanso olemera mu mapuloteni.

Mtedza wa ku Brazil umakupatsani mchere wambiri monga selenium komanso zakudya zina zambiri. Chifukwa cha mtedza, ma cookies anu ndi okoma, ofewa komanso ofewa.

Chinsinsi cha zamasamba

Muyenera:

• ½ chikho cha Brazil mtedza
• ¼ madzi a mandimu
• Supuni ziwiri za mafuta
• 2 supuni ya tiyi ya parsley
• Supuni 1 ya rosemary
• 2 adyo cloves, kutsukidwa
• 1/2 supuni ya tiyi ya tsabola wakuda
• Supuni 1 ya thyme

Kukonzekera

Zilowerereni mtedza wanu m'madzi kwa maola 6. Asungeni mufiriji kwa maola 6. Pamapeto pa nthawi, sungani mtedza wanu ndikuphwanya.

Mu frying poto yopita ku moto, sungani zitsamba ndi mafuta a azitona. Kenaka yikani zosakaniza zina kuphatikizapo mtedza.

Kuphika pa kutentha kwapakati, kenaka pamoto wochepa kwa mphindi pafupifupi XNUMX.

Mtengo wa zakudya

Chinsinsichi ndi chamasamba ndipo amapereka zakudya zonse zomwe thupi limafunikira.

CHENJEZO

Mtedza wa ku Brazil ndi wolemera kwambiri mu selenium monga tafotokozera pamwambapa. Choncho pewani kumwa mopitirira muyeso. Chofunikira chathu cha selenium tsiku lililonse ndi 0,4 mg kapena 400 micrograms.

Kudya mtedza wa ku Brazil kwa nthawi yayitali kumabweretsa mavuto akupha komanso thanzi (8).

Kuphatikiza apo, selenium yochulukirapo m'thupi imatha kupangitsa tsitsi kutha komanso misomali yopunduka. Izi ndizowona kwa selenium muzakudya zowonjezera.

Selenium muzakudya monga mtedza waku Brazil sungapangitse tsitsi lanu kugwa komanso zikhadabo zanu kukhala zolimba.

Mukadya mtedza wambiri wa ku Brazil, mumakumana ndi mavuto am'mimba monga kutupa ndi mpweya. Anthu ena amayamba kudwala matenda monga khungu, vuto mkamwa, mpweya woipa, kutopa, mantha.

Ngati mumadya mtedza wambiri wa ku Brazil, mukudziwonetsa kuti mukudya zopatsa mphamvu zambiri, zomwe ndizowopsa ku thanzi lanu.

Chepetsani kudya mtedza wa ku Brazil kamodzi pa sabata kapena kawiri pamwezi.

Mtedza wa ku Brazil wodyedwa mopitirira muyeso kwa nthawi yaitali ukhoza kuyambitsa mavuto a kuthamanga kwa magazi, shuga ndi kunenepa kwambiri.

Kutsiliza

Mtedza wa ku Brazil uli ndi zakudya zingapo. Kaya ndikuchiza matenda a tyroid, khazikitsani cholesterol yanu kapena kuchiza ziphuphu. Koma popeza ali ndi ma calorie ambiri, ndikukulangizani kuti muwadye pang'ono.

Ngati mudakonda nkhani yathu, chonde tidziwitseni ndi chala chachikulu patsamba lathu.