Inhlamvu ye-cashew: yinadi elincane eligcwele izimfanelo zokudla okunempilo - injabulo nempilo

Le nati encane ayilungele nje kuphela ukuthola isibhedlela, iphinde ibe nokunotha okukhulu kokudla okunomsoco! Omdabu waseBrazil futhi okhula ezihlahleni ze-cashew, ikheshi nati i-oilseed efana nama-alimondi noma ama-hazelnuts.

I-anti-stress, iphango icindezela, igcwele ama-anti oxidants namafutha amahle, le nati ilungele inhliziyo yakho noma isikhumba sakho. Izinzuzo zayo zezempilo kodwa-ke ziningi ezingaziwa futhi sizozihlukanisa ndawonye!

Mncane kodwa ucebile

ICashew iya ngokuya yaziswa ngezimfanelo zayo zokudla kanye nangezinzuzo zayo zezempilo. Ku-100g wamantongomane sithola:

• 21g wamaprotheni alungele imisipha yakho
• 50g wama-lipids, amafutha amahle alungele inhliziyo yakho
• Ama-21g ama-carbohydrate okusika indlala
• 12g we-fiber ukusiza ukugaya kwakho

Ngaphezu kwakho konke lokhu, kunamaminerali amaningi kanye namavithamini ahlukahlukene abandakanyeka enhlalakahleni yomzimba wakho. I-Cashew ifana nepilisi lomlingo.

Isifiso sokunciphisa ukudla

Le mbewu encane ilungele ukudla okulula ngesikhathi sobuhlungu bendlala. Ngempela, ukunotha kwayo kumaprotheni yemifino, afinyelela kuma-20%, kuyinika umphumela wokunciphisa ukudla.

Kuhlanganiswe nemicu ekhona kumantongomane e-cashew, lawa maprotheni wemifino anomthelela omkhulu kakhulu ekusuthweni. Thatha idlanzana phakathi ntambama ukuze wehlise isifiso!

Ngaphezu kwalokho, le nati inenkomba ephansi ye-glycemic ngakho-ke ezoba nomthelela omncane kushukela wakho wegazi. Imicu equkethe nayo ineqhaza kulo muzwa wokusutha futhi izokwenza okuhle kakhulu ohlelweni lwakho lokugaya ukudla.

Ukukhathala kwakho anti-ukucindezeleka

Amantongomane e-cashew nawo acebe kakhulu ngamavithamini kubandakanya lawo eqembu B, njenge-roboflavin (vitamin B2), pantothenic acid (vitamin B5), thiamine (vitamin B1) noma niacin (vitamin B3).

Lawa mavithamini asiza amasosha akho omzimba futhi akuvikele ezifweni eziningi ezifana ne-anemia ne-pellagra.

Futhi inenani elifanele lamavithamini E, ayigugu esikhunjeni sakho futhi asiza ukuvikela amaseli akho kanye namavithamini K, abalulekile ekunqandeni igazi.

Kukhona ne-magnesium eningi eyaziwa ngokulwa nokukhathala kanye ne-anti-stress. I-cocktail yamandla namavithamini emvelo ukunikeza umzimba wakho umfutho!

Uma uwuthanda lo munathi uzothanda nenathi yaseBrazil.

Ilungele ukwehla kwesisindo?

Yize kunconywa ukuthi udle amakhekhe njengengxenye yokudla okunempilo, ngeke kukwenze wehlise isisindo! Okungenani hhayi ngqo. Ecebile ku-fiber yokudla, ahlinzeka ngamandla amaningi futhi aqukethe i-cholesterol.

Ukusetshenziswa kwayo kuzokulethela ukwaneliseka nokwaneliseka okuzokusiza ukubalekela ukweqisa nokudla okweqile okubhekele ukuzuza kwesisindo.

Ucwaningo lukhombisa ukuthi ukwengeza la manati njengengxenye yokudla kwesisindo kusiza ukunamathela kuwo kangcono ngokwenza ukuphambuka okumbalwa. Umlingani omncane wakho konke ukudla kwakho!

Igcwele ama-antioxidants

Ama-antioxidants athandwa kakhulu!

Zivikela ekubonakaleni kwama-radicals amahhala, izinhlanganisela ezingazinzile emzimbeni ezakhiwe ikakhulukazi zomoya-mpilo okuthi, uma zikhona kakhulu, zibhekane nokuguga ngaphambi kwesikhathi kwesikhumba kodwa futhi nokuvela kwezifo eziningi ezinjengomdlavuza. , inkalakatha yomzimba, izifo zenhliziyo noma zamalunga.

Ukubukeka kwabo kuthandwa kakhulu ukungcola, intuthu kagwayi noma ilanga. Ukwakheka kwala ma-radicals kuxhuma ama-athomu azizungezile. Yilapho i-antioxidants ingena khona ngokugcina la ma-radicals wamahhala ehlolwe.

I-cashew nut iqukethe ama-antioxidants kepha futhi ne-selenium, isisebenzi samaminerali esisebenza nenye yama-enzyme aphambili e-antioxidant enza umphumela wawo usebenze kakhulu!

Ithusi ukubukeka lihle

AmaCashews nawo acebile ngethusi. Le nto iyaziswa ngumzimba ngoba ibamba iqhaza ezinkambisweni ezithile zomzimba njengokukhula kwamathambo noma ukukhiqizwa kwe-melanin.

I-Melanin yisakhi sombala esikhiqizwa ngumzimba wakho esinika isikhumba nezinwele umbala wazo. Isikhuthazi sobuhle esaziwa kancane! Kodwa ithusi linazo nezinye izimfanelo ezinhle.

Ikhulisa amasosha akho omzimba ngokusiza ekulweni nezimo ezithathelwanayo neziyigciwane (1). Inesenzo sokulwa namagciwane, igqugquzela ukukhiqizwa kwama-antibody futhi ibambe iqhaza ekuvuvukeleni kwe-rheumatism njenge-arthritis.

Umthombo we-folate

Cishe awazi ukuthi kuyini okwamanje kuyingxenye ebalulekile yomzimba wakho. Kokubili ama-cashews nebhotela le-cashew yimithombo ye-folate.

Nguvithamini (uvithamini B9) indima yakhe ukusiza ukwenza amaseli emzimbeni wakho (2). Le vithamini iyinto ebalulekile ekukhiqizeni amaseli futhi isiza ekwelapheni amanxeba namanxeba.

Ukusetshenziswa kwaleli vithamini, okukhona ngamantongomane e-cashew kuyanconywa kuzo zonke izigaba zokukhula komzimba, kunconywa ikakhulukazi kwabesifazane abakhulelwe.

Kuhle ngokumelene ne-cholesterol

I-cholesterol ububi bekhulu leminyaka! Kuxhunyaniswe nendlela yokuphila kakhudlwana nemikhuba emibi yokudla.

Ukunaka lokho okufaka kupuleti lakho kodwa kuyindlela engcono kakhulu yokulwa nale hypercholesterolemia, ngakho-ke kungani ungafaki ama-cashews kuyo?

Izithelo ezihlwanyelwe u-oyela zonke ziyaziwa ngezindawo zazo zokulwa ne-cholesterol (3). Ucwaningo luye lwenziwa ngamantongomane e-cashew kanye nokushicilelwa ku-British Journal yezondlo ukuthi ukudla i-cashew nut kusiza amazinga e-cholesterol aphansi.

Ukwakheka kwama-antioxidants, imicu kanye nama-phytosterol kukhawulela ukumuncwa kwamafutha amabi. Cishe izingxenye ezintathu kwezine zamakhalori esewonke kuma-cashews angamafutha, iningi lawo okungama-monounsaturated fatty acids, uhlobo lwamafutha oluzuzisa impilo yenhliziyo.

Zikhuthaza ukunciphisa kwe-cholesterol ephelele kanye ne-cholesterol engalungile ngaphandle kokunciphisa i-cholesterol enhle.

Ukufunda: Izinzuzo ze-10 zezempilo zamantongomane ama-macadamia

Ilungele impilo yenhliziyo

I-100g yamasheya aqukethe cishe u-43g wamafutha, ongabalulekile kunamanye amantongomane (uma kuqhathaniswa i-alimondi iqukethe ngaphezu kuka-50g), ngakho-ke kufanelekile njengengxenye yokudla ukunciphisa isisindo.

Izingxenye ezimbili kwezintathu zala mafutha zingama-asidi angenamafutha, cishe wonke i-oleic acid, etholakala nakumafutha omnqumo.

Le asidi yaziswa ngomphumela wayo omuhle enhliziyweni, okufakazelwa isikhathi eside ngokudla okudumile kwaseMedithera.

Ucwaningo lukhombisa ukuthi ukusetshenziswa kwe-oleic acid kunciphisa ubungozi bokuqunjelwa i-myocardial infarction ngokwandisa izinga le-cholesterol enhle.

PS: Khetha amakhekhe angenasawoti, usawoti awuyilungele kakhulu inhliziyo yakho!

Imiphumela ethokozisayo yokulwa nesifo sikashukela

Ngokuqinisekile ujwayelene nama-Omega, abizwa ngokuthi “amisiwe” amafutha acids atholakala kakhulu emikhiqizweni yezitshalo ezifana namantongomane e-cashew (4)!

Ama-fatty acids angenashukela akhona kumantongomane e-cashew aqukethe ikakhulukazi i-Omega 3, 6 kanye ne-9 ezinomphumela omuhle kusifo sikashukela ngokubamba iqhaza ekwehliseni i-triglycerides.

Ukusetshenziswa njalo kwalawa nati kuzovimbela ukuqala kohlobo lwesifo sikashukela sohlobo 2. Ngokuvamile, lawa mafutha angenasuturated fat abizwa nangokuthi "amafutha amahle" ngoba anomthelela omuhle enanini le-lipid egazini lakho nasemsebenzini wenhliziyo.

Amathambo namazinyo aphilile

Ama-cashews anconywa ukuthi agcwalise nge-magnesium, aqukethe phakathi kuka-250 no-280mg nge-100g ngayinye. I-Magnesium, njenge-calcium, iyisakhi esibalulekile sokwakha amathambo namazinyo aphilile.

Futhi etholakala kumasheya, ithusi futhi lidlala indima ebalulekile ekuthuthukiseni amathambo akho. Ngenkathi i-magnesium isiza ekwakheni amathambo amahle, aqinile, ithusi liwanika ukuguquguquka.

Akuyona nje imikhiqizo yobisi enakekela amathambo akho, kodwa nama-cashews!

I-anti-depressant yemvelo

I-Cashew iyi-anti-depressant yemvelo, izingalo ezimbili zingalingana nomthamo owodwa we-prozac. Kubhekwa njengenye yezindlela ezingcono kakhulu zokwelashwa kwendabuko kokucindezeleka.

AmaCashews aqukethe inani elihle le-tryptophan eyi-amino acid ebalulekile emzimbeni wethu. Le amino acid iyasiza, phakathi kwezinye izinto, ukulawula imizwa yethu, ukulinganisela indlela esiziphatha ngayo nokwenza ngcono ukulala kwethu.

Iphinde ilawule izinga lethu lokucindezeleka ngakho-ke ukucindezeleka. Izandla ezimbili zamantongomane ziqukethe phakathi kuka-1000 no-2000mg we-tryptophan ozokusiza ukulwa nokudangala, ngendlela engokwemvelo, futhi ngaphandle kwemiphumela emibi njengoba kuvame ukwelashwa okuvamile.

Imfihlo egcinwe kahle ngamalabhorethri! Kungezwe kulokhu injabulo yokuwadla!

Ngamafuphi, unganqikazi

I-cashew nut inezindinganiso ezinhle kakhulu zokudla okunempilo. Unothe kakhulu ngamavithamini, ikakhulukazi lawo eqembu B elisiza umzimba ukuthi ukhiqize amaseli akho futhi welaphe.

Kukhona nomthamo omuhle wamaminerali, kanye ne-magnesium nethusi, okusiza ukwakha amathambo nokugcina amasosha akho omzimba esebenza.

Amafutha amahle akule nati azosiza ukuvikela inhliziyo yakho ezifweni zenhliziyo nokulawula amazinga akho e-cholesterol.

Ekugcineni, aqukethe ama-antioxidants amaningi avimbela ukuvela kwama-radicals wamahhala ngakho-ke akuvikela ezifweni eziningi.

Ngamafuphi, i-cashew nut edliwe ngendlela enengqondo iyi-cocktail yangempela yamandla nezinzuzo zomzimba wakho! Futhi okuhle kunakho konke, kungakusindisa ekubeni uqale ukwelashwa okusindisayo kokulwa nokudangala.

Kuthathwa njengengxenye yokudla okunempilo nokulinganisela, amantongomane e-cashew azokusiza kakhulu. Unganqikazi!