Mtedza wa cashew: nati yaying'ono yodzaza ndi thanzi - chisangalalo ndi thanzi

Mtedza wawung'ono uwu siwothandiza pa aperitif, komanso ndi wopatsa thanzi kwambiri! Wobadwira ku Brazil ndikukula pamitengo ya cashew, nati ndi mbewu yamafuta ngati ma almond kapena hazelnuts.

Anti-stress, suppressant, yodzaza ndi ma anti oxidants ndi mafuta abwino, mtedza uwu ndi wabwino ku mtima wanu kapena khungu lanu. Ubwino wake wathanzi Komabe ambiri sadziwika ndipo tiwagawa pamodzi!

Wang'ono koma wolemera

Cashew imayamikiridwa kwambiri chifukwa cha thanzi lake komanso thanzi lake. Pa 100 g ya mtedza timapeza:

• 21g ya mapuloteni omwe ndi abwino kwa minofu yanu
• 50g ya lipids, mafuta abwino abwino kumtima wanu
• 21g ya chakudya kuti muchepetse njala
• 12g ya fiber kuti ikuthandizeni kugaya chakudya

Kuphatikiza pa zonsezi, pali mchere wambiri ndi mavitamini osiyanasiyana omwe amakhudzidwa ndi thanzi la thupi lanu. Cashew ndi pang'ono ngati mapiritsi amatsenga.

Chilakolako chabwino chopondereza

Kambewu kakang'ono kameneka kamakhala koyenera kudyedwa pa nthawi ya njala. Zowonadi, kuchuluka kwake m'mapuloteni amasamba, omwe amafika 20%, kumapangitsa kuti chikhumbo choletsa kudya.

Pogwirizana ndi ulusi womwe umapezeka mu mtedza wa cashew, mapuloteni amasambawa amakhala ndi mphamvu yayikulu pakukhuta. Tengani pang'ono pang'ono pakati pa masana kuti muchepetse chilakolako!

Kuphatikiza apo, mtedzawu uli ndi index yotsika ya glycemic, zomwe sizikhudza shuga wamagazi anu. Ulusi womwe uli nawo umathandiziranso kukhuta uku ndipo umathandizira kwambiri m'mimba.

Antitope yanu ndi anti-stress

Mtedza wa cashew ulinso ndi mavitamini ambiri kuphatikizapo a gulu B, monga roboflavin (vitamini B2), pantothenic acid (vitamini B5), thiamine (vitamini B1) kapena niacin (vitamini B3).

Mavitaminiwa amathandizira chitetezo cha mthupi komanso amakutetezani ku matenda ambiri monga kuchepa kwa magazi ndi pellagra.

Lilinso ndi mavitamini E ambiri, amtengo wapatali pakhungu lanu komanso omwe amathandiza kuteteza maselo anu ndi mavitamini K, ofunikira kuti magazi atseke.

Palinso magnesium yambiri yomwe imadziwika kuti ndi anti-kutopa komanso anti-stress. Chakudya champhamvu ndi mavitamini achilengedwe kuti mulimbikitse thupi lanu!

Ngati mumakonda mtedzawu ndiye kuti mungakondenso mtedza waku Brazil.

Zabwino kuwonda?

Ngakhale tikulimbikitsidwa kuti mudye ma cashews ngati gawo la zakudya zopatsa thanzi, sizingakupangitseni kuchepa thupi! Osachepera mwachindunji. Olemera muzakudya zamafuta, amapereka mphamvu zambiri ndipo alibe cholesterol.

Kudya kwake kudzakubweretserani kukhuta komanso kukhutitsidwa komwe kungakuthandizeni kuthawa kuchulukirachulukira komanso zokhwasula-khwasula zomwe zimayambitsa kunenepa.

Kafukufuku akuwonetsa kuti kuwonjezera mtedzawu ngati gawo la zakudya zochepetsera thupi kumathandiza kumamatira bwino popanga zopatuka zochepa. Wothandizira wocheperako pazakudya zanu zonse!

Zodzaza ndi ma antioxidants

Antioxidants ndi otchuka!

Iwo amateteza ku maonekedwe a ufulu ankafuna kusintha zinthu mopitirira, wosakhazikika mankhwala mu thupi lopangidwa makamaka mpweya umene, pamene iwo ali kwambiri, ndi udindo kukalamba msanga khungu komanso maonekedwe a matenda ambiri monga khansa. , ng'ala, matenda a mtima kapena mafupa.

Maonekedwe awo amakondedwa kwambiri ndi kuipitsa, utsi wa ndudu kapena dzuwa. Mapangidwe a ma radicals awa amathira ma atomu ozungulira iwo. Apa ndipamene ma antioxidants amabwera poyang'anira ma free radicals awa.

Mtedza wa Cashew uli ndi ma antioxidants komanso selenium, mchere womwe umagwira ntchito ndi imodzi mwazinthu zazikulu za antioxidant zomwe zimapangitsa kuti ntchito yake ikhale yogwira mtima kwambiri!

Copper kuti aziwoneka bwino

Cashew alinso ndi mkuwa wambiri. Izi zimayamikiridwa ndi thupi chifukwa zimagwira nawo ntchito zina zakuthupi monga kukula kwa mafupa kapena kupanga melanin.

Melanin ndi mtundu wa pigment umene thupi lanu umatulutsa umene umapatsa khungu ndi tsitsi mtundu wake. Kukongola kodziwika pang'ono kumawonjezera! Koma mkuwa ulinso ndi makhalidwe ena abwino.

Imalimbitsa chitetezo chamthupi pothandizira kuthana ndi matenda opatsirana komanso ma virus (1). Ili ndi antibacterial ndi antiviral action, imalimbikitsa kupanga ma antibodies komanso imathandizira pakutupa kwa rheumatism monga nyamakazi.

Chitsime cha folate

Mwinamwake simukudziwa chomwe chiri komabe ndi gawo lofunika kwambiri la thupi lanu. Ma cashews ndi batala wa cashew ndi magwero a folate.

Ndi vitamini (vitamini B9) yomwe ntchito yake ndikuthandizira kupanga maselo m'thupi lanu (2). Vitamini iyi ndi yofunika kwambiri pakupanga maselo ndipo imathandizira kuchiritsa mabala ndi mabala.

Kumwa kwa vitaminiyi, komwe kuli mu mtedza wa cashew kumalimbikitsidwa mu magawo onse a kukula kwa thupi, kumalimbikitsidwa makamaka kwa amayi apakati.

Zabwino motsutsana ndi cholesterol

Cholesterol ndiye choyipa chazaka zana! Zokhudzana ndi moyo wongokhala komanso kusadya bwino.

Kusamala zomwe mumayika pa mbale yanu ndi njira yabwino kwambiri yothanirana ndi hypercholesterolemia iyi, bwanji osayikamo ma cashews?

Zipatso zamafuta onse zimadziwika chifukwa cha anti-cholesterol (3). Kafukufuku wachitika pa mtedza wa cashew ndipo chofalitsidwa mu British Journal of nutrition chimati kudya mtedza wa cashew kumathandiza kuchepetsa cholesterol.

Mapangidwe ake a antioxidants, fibers ndi phytosterols amachepetsa kuyamwa kwa mafuta oyipa. Pafupifupi magawo atatu mwa anayi a ma calories onse mu cashews ndi mafuta, ambiri mwa iwo ndi monounsaturated fatty acids, mtundu wa mafuta omwe ali opindulitsa pa thanzi la mtima.

Amathandizira kuchepetsa cholesterol yoyipa ndi cholesterol yoyipa popanda kuchepetsa cholesterol yabwino.

Kuwerenga: Ubwino 10 wa mtedza wa macadamia

Zabwino pamtima

100g ya ma cashews ali ndi pafupifupi 43g yamafuta, omwe ndi ocheperako kuposa mtedza wina (poyerekeza ndi amondi ali ndi zoposa 50g), ndiye oyenera ngati gawo lazakudya kuti achepetse thupi.

Awiri mwa magawo atatu a mafutawa ndi unsaturated fatty acids, pafupifupi onse omwe ali oleic acid, omwe amapezekanso m'mafuta a azitona.

Acid iyi imayamikiridwa chifukwa cha phindu lake pamtima, zotsimikiziridwa kwa nthawi yayitali ndi zakudya zodziwika bwino za ku Mediterranean.

Kafukufuku akuwonetsa kuti kumwa oleic acid kumachepetsa chiopsezo chokhala ndi myocardial infarction powonjezera cholesterol yabwino.

PS: Kondani kashesi wopanda mchere, mchere si wabwino kwambiri pamtima wanu!

Zosangalatsa za matenda a shuga

Mumawadziwa bwino ma Omegas, omwe amatchedwa "okhazikika" mafuta acid omwe amapezeka makamaka muzomera monga mtedza wa cashew (4)!

Ma unsaturated fatty acids omwe amapezeka mu mtedza wa cashew ali makamaka Omega 3, 6 ndi 9 omwe ali ndi phindu pa matenda a shuga potenga nawo gawo pochepetsa triglycerides.

Kudya mtedzawu pafupipafupi kumalepheretsa kuyambika kwa matenda amtundu wa 2. Nthawi zambiri, mafuta osatulutsidwa awa amatchedwanso "mafuta abwino" chifukwa amakhudza kuchuluka kwa lipid m'magazi anu komanso kugwira ntchito kwamtima.

Mafupa ndi mano abwino

Ma cashew amalimbikitsidwa kuti azidzaza ndi magnesium, imakhala pakati pa 250 ndi 280mg pa 100g. Magnesium, monga kashiamu, ndiyomwe imamanga mafupa ndi mano athanzi.

Komanso mu cashews, mkuwa umathandizanso kwambiri pakukula kwa mafupa anu. Ngakhale magnesium imathandizira kupanga mafupa abwino, olimba, mkuwa umapatsa kusinthasintha.

Sizinthu zamkaka zokha zomwe zimasamalira mafupa anu, komanso ma cashews!

A zachilengedwe antidepressant

Cashew ndi mankhwala achilengedwe oletsa kuvutika maganizo, odzaza manja awiri angakhale ofanana ndi mlingo umodzi wa prozac. Imatengedwa kuti ndi imodzi mwa njira zabwino koposa zochiritsira zachikhalidwe za kupsinjika maganizo.

Cashew ali ndi tryptophan yambiri yomwe ndi yofunika kwambiri ya amino acid m'thupi lathu. Amino acid imeneyi imathandiza, mwa zina, kulamulira maganizo athu, kulinganiza khalidwe lathu ndi kukonza kugona kwathu.

Imawongoleranso kuchuluka kwa kupsinjika kwathu komanso kupsinjika. Mitedza iwiri ya mtedzawu imakhala pakati pa 1000 ndi 2000mg ya tryptophan yomwe ingakuthandizeni kulimbana ndi kuvutika maganizo, mwachibadwa, komanso popanda zotsatira zake monga momwe zimakhalira ndi mankhwala ochiritsira.

Chinsinsi chosungidwa bwino ndi ma laboratories! Kuwonjezera pa izi ndi zosangalatsa kuzidya!

Mwachidule, musazengereze

Mtedza wa cashew uli ndi zakudya zabwino kwambiri. Olemera kwambiri mu mavitamini, makamaka a gulu B omwe amathandiza thupi kupanga maselo anu ndikuchira.

Palinso mlingo wabwino wa mchere, komanso magnesium ndi mkuwa, zomwe zimathandiza kumanga mafupa ndikusunga chitetezo chanu cha mthupi.

Mafuta abwino a mtedzawu amathandizira kuteteza mtima wanu ku matenda amtima komanso kuwongolera kuchuluka kwa cholesterol yanu.

Pomaliza, ali ndi ma antioxidants ambiri omwe amalepheretsa maonekedwe a ma free radicals motero amakutetezani ku matenda ambiri.

Mwachidule, mtedza wa cashew womwe umadyedwa m'njira yoyenera ndi chakudya chenicheni champhamvu komanso chopindulitsa kwa thupi lanu! Ndipo koposa zonse, zitha kukupulumutsani kuti musayambe mankhwala oletsa kukhumudwa.

Mtedza wa cashew umadyedwa ngati gawo lazakudya zopatsa thanzi komanso zopatsa thanzi, zomwe zimakupindulitsani kwambiri. Musazengereze!