Uru nke mkpụrụ - Mkpụrụ kacha bara uru

Enwere ọtụtụ mkpụrụ dị ka almọnd, cashews, hazelnuts, ahụekere, mkpụrụ pine, pistachios, mkpụrụ Brazil, chestnuts, macadamia nuts, walnuts, na pecans. Ha bụ nri nri ndị bara uru dịka ha na-atọ ụtọ. Ọ bụ ezie na ha niile nwere ihe dị iche iche, uru nke mkpụrụ osisi na-adịkarị.

Ha na-abụkarị nri nwere abụba. Ha nwere protein na-agafeghị oke. Ha nwere ihe oriri bara ụba dị ka vitamin B, vitamin E, ígwè, zinc, potassium, magnesium, mineral antioxidant na ogige antioxidant. Ha dị elu na calorie. Ndị a bụ nri ndị dị mfe iribiga ihe ókè. Ya mere, a naghị atụ aro oke oriri.

Kedu ihe bụ mkpụrụ?

A na-ewere mkpụrụ osisi n'ụzọ teknụzụ. Otú ọ dị, ọ dịghị ụtọ dị ka mkpụrụ osisi ma nwee nnukwu abụba ọdịnaya.

Iji ruo mkpụrụ osisi dị n'ime, ọ dị mkpa imebi shei siri ike n'èzí. Ọ dabara nke ọma, ụlọ ọrụ nke oge a, nke na-eche maka ihe niile maka anyị, achọpụtala ihe ngwọta maka nke a ma chịkọta mkpụrụ ahụ site na iwepu mgbọ ha. Akụ na-amasị onye ọ bụla na-eri bụ ndị a:

• Almọnd
• Fınd .k
• Ahụekere
• cashews
• Ukpa
• Pecan
• Ahụekere
• Mkpụrụ akụ
• Pistachio

N'agbanyeghị na anyị na-ekewa ahụekere dị ka mkpụrụ, ọ bụ teknụzụ na otu legume.

Calories dị na mkpụrụ

Uru nri nke mkpụrụ osisi

Akụ bụ nri na-edozi ahụ nke ukwuu. Uru nri nke gram 28 nke mkpụrụ osisi agwakọtara bụ nke a;

• Calories: 173
• Protein: gram 5
• Abụba: gram 9, gụnyere gram 16 nke abụba monounsaturated
• Carbohydrates: 6 grams
• Fiber: 3 grams
• Vitamin E: 12% nke RDI
• Magnesium: 16% nke RDI
• Phosphorus: 13% nke RDI
• Ọla kọpa: 23% nke RDI
• Manganese: 26% nke RDI
• Selenium: 56% nke RDI

Uru nke Mkpụrụ

• Isi iyi nke antioxidants

Antioxidants na-edobe radicals n'efu nke na-akpata mmebi cell n'okpuru nchịkwa. Ndị antioxidants polyphenol dị na mkpụrụ na-alụso nrụgide oxidative ọgụ site na iwepu radicals efu na-emebi mkpụrụ ndụ.

• Na-ebelata cholesterol

Mkpụrụ nwere mmetụta dị mma na cholesterol na triglycerides. Ebe ọ bụ ọgaranya mono na polyunsaturated abụba, ọ nwere mmetụta na-ebelata cholesterol.

• Ọ naghị ebuli shuga dị n'ọbara

Akụ nwere obere carbohydrates. Ọ bụ ya mere na ha anaghị ebuli shuga n'ọbara ngwa ngwa.

• Na-ebelata mbufụt

Akụ nwere ihe mgbochi mkpali. N'ụzọ dị otú a, ọ na-echebe ahụ pụọ na mbufụt. 

• Akwa na eriri

Fiber nwere ọtụtụ uru maka ahụ. Ọ na-ekwe ka nje bacteria bara uru na-amụba n'ime eriri afọ. Nje bacteria ndị a na-atụgharị eriri ka ọ bụrụ acid fatty bara uru. Ọzọkwa, nri fibrous na-enye satiety. Ọnụ ego fiber nke ụfọdụ mkpụrụ bụ ndị a:

• Almọnd: gram 3.5
• Pistachios: 2.9 grams
• Hazelnuts: 2.9 grams
• Mkpụrụ: 2.9 g
• Ahụekere: 2.6 grams
• Mkpụrụ Brazil: 2.1 grams
• Na-ebelata ohere nke nkụchi obi na ọrịa strok

Akụ bụ nri nwere obi ụtọ. Ọ na-edozi cholesterol ma na-ebelata mbufụt. Site na njirimara ndị a, ọ na-ebelata ohere nke ọrịa obi na ọrịa strok.

Akụ na-eme ka ị na-ebu ibu?

Iri mkpụrụ osisi mgbe niile anaghị ebute ibu ibu. Ọ na-enye aka ifelata ma ọ bụrụ na ejiri amamihe rie ya. N'ihi na mkpụrụ na-eme ka afọ ju gị ogologo oge. Mmetụta a bụ n'ihi mmụba nke homonụ YY (PYY) na cholecystokinin (CCK), nke na-enyere aka ịchịkwa agụụ. Ọdịnaya eriri ya dị elu bụkwa ihe dị mkpa maka mmetụta slimming ya. Ọ nwekwara mmetụta dị ka ịba ụba abụba ọkụ.

Mkpụrụ kacha mma

Akụ bụ nri nri siri ike. Agbanyeghị, ụfọdụ n'ime ha pụtara ìhè karịa na ọdịnaya nri na uru ha bara. Nke a bụ mkpụrụ kacha mma…

•  Almọnd

Ihe oriri na-edozi ahụ nke gram 28 nke almọnd bụ ndị a;

• Calories: 161
• Abụba: 14 grams
• Protein: gram 6
• Carbohydrates: 6 grams
• Fiber: 3.5 grams
• Vitamin E: 37% nke ihe oriri kwa ụbọchị (RDI)
• Magnesium: 19% nke RDI

Almọnd Ọ na-ebelata cholesterol na ọbara mgbali. Ọ na-ebelata mbufụt. Ọ na-enyere aka itolite nje bacteria nsia.

• Pistachios

Uru nri nke gram 28 nke pistachios bụ ndị a:

• Calories: 156
• Abụba: 12,5 grams
• Protein: gram 6
• Carbohydrates: 8 grams
• Fiber: 3 grams
• Vitamin E: 3% nke RDI
• Magnesium: 8% nke RDI

Pistachios na-eme ka ọkwa cholesterol dị elu. Ọ na-ebelata ohere nke ọrịa obi. Ọ na-edozi shuga ọbara.

• cashews

Uru nri nke gram 28 nke mkpụrụ cashew bụ nke a:

• Calories: 155
• Abụba: 12 grams
• Protein: gram 5
• Carbohydrates: 9 grams
• Fiber: 1 grams
• Vitamin E: 1% nke RDI
• Magnesium: 20% nke RDI

Cashews nwere ikike antioxidant. Ọ na-ebelata ọbara mgbali.

• Ukpa

Uru nri nke gram 28 nke walnuts bụ ndị a:

• Calories: 182
• Abụba: 18 grams
• Protein: gram 4
• Carbohydrates: 4 grams
• Fiber: 2 grams
• Vitamin E: 1% nke RDI
• Magnesium: 11% nke RDI

Walnuts na-ebelata ohere nke ọrịa obi. Ọ na-ebelata cholesterol ọjọọ. Ọ na-ebelata ọbara mgbali. Ọ bara uru maka mgbasa ọbara. Ọ na-ebelata mbufụt na-adịghị ala ala.

• Pecan

Ihe oriri nke gram 28 nke pecans bụ ndị a:

• Calories: 193
• Abụba: 20 grams
• Protein: gram 3
• Carbohydrates: 4 grams
• Fiber: 2.5 grams
• Vitamin E: 2% nke RDI
• Magnesium: 8% nke RDI

Pecans, nke nwere antioxidants dị ka mkpụrụ osisi ndị ọzọ, na-ebelata cholesterol ọjọọ.

• Akụ Macadamia

Uru nri nke gram 28 nke mkpụrụ macadamia bụ nke a:

• Calories: 200
• Abụba: 21 grams
• Protein: gram 2
• Carbohydrates: 4 grams
• Fiber: 2.5 grams
• Vitamin E: 1% nke RDI
• Magnesium: 9% nke RDI

Mkpụrụ Macadamia na-ebelata ọkwa cholesterol dị njọ. Ọ na-ebelata nrụgide oxidative. Ọ na-eme ka ahụike obi dịkwuo mma. Ọ na-ebelata mbufụt.

• Mkpụrụ Brazil

Uru nri nke gram 28 nke mkpụrụ Brazil bụ nke a:

• Calories: 182
• Abụba: 18 grams
• Protein: gram 4
• Carbohydrates: 3 grams
• Fiber: 2 grams
• Vitamin E: 8% nke RDI
• Magnesium: 26% nke RDI

Mkpụrụ Brazil bara ụba na selenium.

• Fınd .k

Uru nri nke gram 28 nke hazelnuts bụ nke a:

• Calories: 176
• Abụba: 9 grams
• Protein: gram 6
• Carbohydrates: 6 grams
• Fiber: 3.5 grams
• Vitamin E: 37% nke RDI
• Magnesium: 20% nke RDI

Dị ka ọtụtụ mkpụrụ ndị ọzọ, hazelnuts bara uru maka ahụike obi. Ọ na-ebelata cholesterol ọjọọ na triglyceride. Ọ na-emekwa ka arịa ọbara dịkwuo mma.

• Ahụekere

Uru nri nke gram 28 nke ahụekere akpọnwụ akpọnwụ bụ nke a:

• Calories: 176
• Abụba: 17 grams
• Protein: gram 4
• Carbohydrates: 5 grams
• Fiber: 3 grams
• Vitamin E: 21% nke RDI
• Magnesium: 11% nke RDI

Iri ahụekere na-ebelata ọnụ ọgụgụ ọnwụ. Ọ na-eme ka ahụike obi dịkwuo mma. Ọ na-ebelata ọnụ ọgụgụ nke ụdị ọrịa shuga 2.

Ekwesịrị iri akị ka ọ bụ sie ya ọkụ?

Akụ na-ebelata cholesterol na ọbara mgbali, imezi shuga ọbara Anyị kwuru gbasara uru dị iche iche dịka. Ị ma nke mkpụrụ osisi a na-ere ma ọ bụ nke a ṅara n'ọkụ ka mma? Iri mkpụrụ akụ na-emetụta ọdịnaya nri ha? 

Usoro iri nri na-agbanwe nhazi na ihe mejupụtara kemịkalụ nke nut. Karịsịa, agba ya na-agbanwe, ihe dị n'ime ya na-ebelata ma na-enweta udidi crispy.

Akụ a ṅara n'ọkụ n'ọkụ na nke kpọrọ nkụ nwere nnukwu abụba yiri nke ahụ. carbohydrate ve protein dị. Ọ bụ ezie na a ṅara n'ọkụ nwere ntakịrị abụba na calorie kwa gram, ọdịiche dị ntakịrị.

e.g.

• 28 gram almọnd raw O nwere calorie 161 na gram 14 nke abụba. Otu ego almọnd ṅara n'ọkụ nwere calorie 167 na gram 15 nke abụba.
• N'otu aka ahụ, 28 grams raw walnuts O nwere calorie 193 na gram 20 nke abụba. Otu ego nke walnuts a ṅara n'ọkụ, calorie 199 ma nwere gram 21 nke abụba.

Dị ka ị chọpụtara, usoro iri nri emetụtaghị calorie, abụba, carbohydrate na protein ọdịnaya nke mkpụrụ.

Akụ na-atụfu mmiri ha n'oge a na-ata nri. Ya mere, arọ nke mkpụrụ osisi a ṅara n'ọkụ dị obere karịa nke raw.

Ihe dị n'ime protein na carbohydrate dị n'ime mkpụrụ osisi a ṅara n'ọkụ na nke a ṅara n'ọkụ yikwara nnọọ nke ahụ. Ndị a ṅara n'ọkụ mmanụ dị elu na abụba na calorie karịa ndị a ṅara n'ọkụ. Nke a bụ n'ihi na akị na-enwe nnukwu abụba, ọ nweghịkwa ike ịmịnye oke abụba agbakwunyere. 

Ụfọdụ ihe na-edozi ahụ na-efunahụ mgbe a na-amị mkpụrụ.

mkpụrụ, Vitamin E, magnesium ve site Ọ nwere nnukwu vitamin na mineral na-edozi ahụ, gụnyere: O nwekwara antioxidants. Ụfọdụ n'ime nri ndị a na-enwe mmetụta okpomọkụ ma na-efunahụ ya n'oge usoro ịsa nri.

Dịka ọmụmaatụ, ụfọdụ ụdị antioxidants na-eweda ala mgbe a na-asa nri. Antioxidants dị mkpa maka ahụ ike anyị n'ihi na ha na-echebe mkpụrụ ndụ anyị pụọ na mmebi nke free radicals.

Ọ bụghị antioxidants niile ka a na-emebi site n'ọkụ. ihe omumu Pistachio ma dị na hazelnuts lutein na zeaxanthin kpebisiri ike na usoro iri nri anaghị emetụta antioxidants.

Ọ chọpụtara na vitamin E, thiamine na carotenoids funahụrụ n'oge a na-ata nri. Ekwuru na oke ọnwụ na-adabere n'ụdị mkpụrụ na okpomọkụ frying. N'otu aka ahụ na mmụba nke ikpo ọkụ, mfu vitamin mụbara n'otu ọsọ ahụ. 

Akụ kachasị mma: raw ma ọ bụ ṅara n'ọkụ?

Azịza dị mkpirikpi ga-abụ ma.

Akụ ahịhịa dị ezigbo mma, mana ha nwere ike ịnwe nje bacteria na-emerụ ahụ. Ihe puru omume nke ibute ọrịa a dị ala.

Mkpụrụ a ṅara n'ọkụ na-enye obere antioxidants na vitamin. Ụfọdụ n'ime abụba dị mma mebiri emebi ma mepụta acrylamide, n'agbanyeghị na ọ bụghị n'oke mmerụ ahụ.

Mgbe ị na-azụta akị a ṅara n'ọkụ, buru n'uche na ụfọdụ na-enu nnu na ụfọdụ na-etinye sugar. Kama ịzụrụ ṅara n'ọkụ, zụtara ha raw wee rie ya n'onwe gị na oven. N'ụzọ dị otú a, ị nwere ike ịhazigharị okpomọkụ nke ọma.

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