Pali mtedza wambiri monga ma amondi, ma cashews, hazelnuts, pistachios, pine nuts, pistachios, mtedza wa Brazil, chestnuts, mtedza wa macadamia, walnuts, pecans. Ndizothandiza monga momwe zilili zokoma. Ngakhale onse ali ndi mawonekedwe osiyanasiyana, ubwino wa mtedza ndiwofala.
Ubwino wa mtedza
Nthawi zambiri amakhala zakudya zamafuta. Amakhala ndi mapuloteni okwanira. Ali ndi zakudya zambiri monga mavitamini a B, vitamini E, chitsulo, zinki, potaziyamu, magnesium, mchere wa antioxidant ndi mankhwala ophera antioxidant. Amakhala ndi zopatsa mphamvu zambiri. Ndi zakudya zomwe zimatha kudyedwa mosavuta. Choncho, kumwa mopitirira muyeso sikuvomerezeka.
Kuti mufike ku chipatso chamkati, ndikofunikira kuswa chipolopolo cholimba chakunja. Mwamwayi ife makampani amasiku ano, omwe aganizira zonse, apezanso njira yothetsera vutoli ndipo achotsa zigoba za mtedza ndikunyamula. Mtedza womwe aliyense amakonda kudya ndi awa;
Amondi
Hazelnut
Mtedza
makoswe
Walnut
Pecan
Chiponde
Mtedza wa paini
Pistachio
Ngakhale timagawira mtedza ngati mtedza, mwaukadaulo iwo ali mgulu la nyemba.
Ma calories mu Nuts
XMUMX gramu
Zopatsa mphamvu
mafuta
Karbon
hydrate
Miyoyo
shuga
mapuloteni
mgoza
213
2
46
8
11
2
makoswe
553
44
33
3
6
18
Mtedza
557
44
28
10
8
21
Chiponde
567
49
16
8
4
26
Amondi
575
49
22
12
4
21
Hazelnut
628
61
17
10
4
15
Walnut
654
65
14
7
3
15
Brazil mtedza
656
66
12
8
2
14
Mtedza wa paini
673
68
13
4
4
14
Mlungu
mtedza
691
72
14
10
4
9
makadamia
hazelnut
718
76
14
9
5
8
Mtedza Zakudya Zamtengo Wapatali
Mtedza ndi zakudya zopatsa thanzi kwambiri. Mtengo wopatsa thanzi wa magalamu 28 a mtedza wosakanikirana ndi motere;
Zopatsa mphamvu: 173
Mapuloteni: 5 gramu
Mafuta: 9 magalamu, kuphatikizapo 16 magalamu a monounsaturated mafuta
Zakudya: 6 g
CHIKWANGWANI: 3 g
Vitamini E: 12% ya RDI
Magnesium: 16% ya RDI
Phosphorus: 13% ya RDI
Mkuwa: 23% ya RDI
Manganese: 26% ya RDI
Selenium: 56% ya RDI
Ubwino wa Mtedza
Gwero la antioxidants
Antioxidants amasunga ma free radicals omwe amayambitsa kuwonongeka kwa ma cell. Ma polyphenol antioxidants omwe amapezeka mu mtedza amalimbana ndi kupsinjika kwa okosijeni mwa kusokoneza ma free radicals omwe amawononga ma cell.
Amachepetsa cholesterol
Mtedza uli ndi zotsatira zabwino pa cholesterol ndi triglycerides. Ili ndi mphamvu yotsitsa cholesterol chifukwa imakhala ndi mafuta ambiri a mono ndi polyunsaturated.
Sichikweza shuga m'magazi
Mtedza ndi wochepa mu chakudya. Ndicho chifukwa chake sakweza shuga m'magazi mofulumira kwambiri.
Amachepetsa kutupa
Mtedza uli ndi anti-inflammatory properties. Mwanjira imeneyi, imateteza thupi ku kutupa.
Wokwera mu fiber
Ulusi uli ndi zabwino zambiri mthupi. Amalola kuti mabakiteriya opindulitsa azichulukana m'matumbo. Mabakiteriyawa amasintha ulusiwo kukhala mafuta acids othandiza. Kuphatikiza apo, zakudya zamafuta zimapatsa thanzi. Ulusi wa mtedza wina uli motere;
Maamondi: magalamu 3.5
Pistachios: 2.9 magalamu
Mtedza: 2.9 magalamu
Walnuts: 2.9 magalamu
Mtedza: 2.6 magalamu
Mtedza waku Brazil: 2.1 magalamu
Amachepetsa chiopsezo cha matenda a mtima ndi sitiroko
Mtedza ndi zakudya zopatsa mtima. Amachepetsa cholesterol ndikuchepetsa kutupa. Ndi zinthu izi, zimachepetsa chiopsezo cha matenda a mtima ndi sitiroko.
Kodi Mtedza Amakupangitsani Kunenepa?
Kudya mtedza nthawi zonse sikuwonjezera kulemera. Zimathandizanso kuchepetsa thupi pamene mukudya mwanzeru. Chifukwa mtedza umakhala wodzaza kwa nthawi yayitali. Izi zimachitika chifukwa cha kuchuluka kwa mahomoni YY (PYY) ndi cholecystokinin (CCK), omwe amathandizira kuwongolera njala. Kuchuluka kwa fiber ndi chinthu chofunikira kwambiri pakuchepetsa thupi. Zimakhalanso ndi zotsatira monga kuwonjezeka kwa mafuta oyaka.
Mtedza Wathanzi Kwambiri
Mtedza ndi zakudya zopatsa thanzi. Koma ena amaonekera kwambiri chifukwa cha zakudya zawo komanso mapindu awo. Nawa mtedza wathanzi kwambiri…
Amondi
Zakudya zopatsa thanzi za 28 magalamu a amondi ndi izi;
Zopatsa mphamvu: 161
mafuta: 14 g
Mapuloteni: 6 gramu
Zakudya: 6 g
CHIKWANGWANI: 3.5 g
Vitamini E: 37% ya Reference Daily Intake (RDI)
Magnesium: 19% ya RDI
Amondi amachepetsa cholesterol ndi kuthamanga kwa magazi. Amachepetsa kutupa. Zimalimbikitsa kukula kwa mabakiteriya a m'mimba.
Pistachios
Mtengo wopatsa thanzi wa 28 magalamu a pistachios ndi motere:
Zopatsa mphamvu: 156
mafuta: 12,5 g
Mapuloteni: 6 gramu
Zakudya: 8 g
CHIKWANGWANI: 3 g
Vitamini E: 3% ya RDI
Magnesium: 8% ya RDI
Pistachios amawonjezera cholesterol. Amachepetsa chiopsezo cha matenda a mtima. Imasinthasintha shuga m'magazi.
makoswe
Mtengo wopatsa thanzi wa 28 magalamu a mtedza wa cashew uli motere:
Zopatsa mphamvu: 155
mafuta: 12 g
Mapuloteni: 5 gramu
Zakudya: 9 g
CHIKWANGWANI: 1 g
Vitamini E: 1% ya RDI
Magnesium: 20% ya RDI
Cashews ali ndi mphamvu ya antioxidant. Amachepetsa kuthamanga kwa magazi.
Walnut
Mtengo wopatsa thanzi wa 28 magalamu a walnuts ndi motere:
Zopatsa mphamvu: 182
mafuta: 18 g
Mapuloteni: 4 gramu
Zakudya: 4 g
CHIKWANGWANI: 2 g
Vitamini E: 1% ya RDI
Magnesium: 11% ya RDI
Walnuts amachepetsa chiopsezo cha matenda a mtima. Imatsitsa cholesterol yoyipa. Amachepetsa kuthamanga kwa magazi. Ndizopindulitsa pakuyenda kwa magazi. Amachepetsa kutupa kosatha.
Pecan
Zopatsa thanzi za 28 magalamu a pecans ndi izi:
Zopatsa mphamvu: 193
mafuta: 20 g
Mapuloteni: 3 gramu
Zakudya: 4 g
CHIKWANGWANI: 2.5 g
Vitamini E: 2% ya RDI
Magnesium: 8% ya RDI
Ma pecans, omwe ali ndi antioxidants monga mtedza wina, amachepetsa cholesterol yoyipa.
Mtedza wa Macadamia
Mtengo wopatsa thanzi wa 28 magalamu a mtedza wa macadamia uli motere:
Zopatsa mphamvu: 200
mafuta: 21 g
Mapuloteni: 2 gramu
Zakudya: 4 g
CHIKWANGWANI: 2.5 magalamu
Vitamini E: 1% ya RDI
Magnesium: 9% ya RDI
Mtedza wa Macadamia umachepetsa cholesterol yoyipa kwambiri. Amachepetsa kupsinjika kwa okosijeni. Imawongolera thanzi la mtima. Imathetsa kutupa.
Brazil Nuts
Zakudya zopatsa thanzi za 28 magalamu a mtedza waku Brazil ndi motere:
Zopatsa mphamvu: 182
mafuta: 18 g
Mapuloteni: 4 gramu
Zakudya: 3 g
CHIKWANGWANI: 2 g
Vitamini E: 8% ya RDI
Magnesium: 26% ya RDI
Mtedza wa ku Brazil uli ndi selenium yambiri.
Hazelnut
Mtengo wopatsa thanzi wa 28 magalamu a hazelnuts uli motere:
Zopatsa mphamvu: 176
mafuta: 9 g
Mapuloteni: 6 gramu
Zakudya: 6 g
CHIKWANGWANI: 3.5 g
Vitamini E: 37% ya RDI
Magnesium: 20% ya RDI
Mofanana ndi mtedza wina wambiri, hazelnuts ndi opindulitsa pa thanzi la mtima. Amachepetsa cholesterol yoyipa ndi triglycerides. Komanso bwino magazi chotengera ntchito.
Mtedza
Zakudya zopatsa thanzi za 28 magalamu a mtedza wouma wouma ndi motere:
Zopatsa mphamvu: 176
mafuta: 17 g
Mapuloteni: 4 gramu
Zakudya: 5 g
CHIKWANGWANI: 3 g
Vitamini E: 21% ya RDI
Magnesium: 11% ya RDI
Kudya mtedza kumachepetsa chiwerengero cha anthu omwe amafa. Imawongolera thanzi la mtima. Imachepetsa kuchuluka kwa matenda a shuga a 2.
Mtedza amachepetsa cholesterol ndi kuthamanga kwa magazi,kusanja shuga wamagazi Tinakambirana za ubwino wake wosiyanasiyana. Kodi mukudziwa kuti ndi mtedza uti umene umagulitsidwa ngati wosaphika kapena wokazinga umene uli ndi thanzi? Kodi kuwotcha mtedza kumakhudza kadyedwe kake?
Kuwotcha kumasintha kapangidwe ka mtedza ndi kapangidwe kake. Makamaka, mtundu wake umasintha, chinyontho chake chimachepa ndipo chimakhala ndi crispy.
Mafuta ofanana kwambiri mu mtedza wosaphika ndi wowuma,chakudya vemapuloteni chapezeka. Ngakhale zouma zouma zimakhala ndi mafuta ochulukirapo komanso zopatsa mphamvu pa gramu imodzi, kusiyana kwake ndi kochepa kwambiri.
mwachitsanzo
XMUMX gramuamondi yaiwisi Lili ndi ma calories 161 ndi 14 magalamu amafuta. Zomwezo za amondi zouma zouma zimakhala ndi ma calories 167 ndi 15 magalamu amafuta.
Mofananamo, 28 magalamuwalnuts yaiwisi Lili ndi ma calories 193 ndi 20 magalamu amafuta. Mulingo womwewo wa walnuts wokazinga, ma calories 199ndipo lili ndi 21 magalamu amafuta.
Monga momwe mwawonera, kuwotcha sikunakhudze kwambiri kalori, mafuta, chakudya ndi mapuloteni omwe ali mu mtedza.
Mtedza umataya chinyontho powotcha. Choncho, kulemera kwa mtedza wokazinga ndi wocheperapo kusiyana ndi yaiwisi yaiwisi.
Mapuloteni ndi ma carbohydrate omwe ali mu mtedza waiwisi ndi wokazinga amafanananso kwambiri. Zowotcha mafuta zimakhala ndi mafuta ambiri komanso zopatsa mphamvu kuposa zowotcha. Izi ndichifukwa choti mtedza mwachilengedwe umakhala ndi mafuta ochulukirapo ndipo sungathe kuyamwa mafuta ochulukirapo.
Zakudya zina zimatayika mtedza ukawotchedwa.
Mtedza,Vitamini E,magnesium vephosphorous Lili ndi mavitamini ndi mchere wambiri wopatsa thanzi, kuphatikizapo Lilinso ndi antioxidants. Zina mwa zakudyazi sizimva kutentha ndipo zimatayika panthawi yokazinga.
Mwachitsanzo, mitundu ina ya antioxidants imawonongeka ikawotchedwa. Ma Antioxidants ndi ofunika pa thanzi lathu chifukwa amateteza maselo athu kuti asawonongeke ndi ma radicals aulere.
Sikuti ma antioxidants onse amawonongeka akawotcha. phunziroPistachio ndi hazelnutslutein ndi zeaxanthin adatsimikiza kuti ma antioxidants sanakhudzidwe ndi kuwotcha.
Adatsimikiza kuti vitamini E, thiamine ndi carotenoids zidatayika pakuwotcha. Zinanenedwa kuti kukula kwa kutayika kumadalira mtundu wa mtedza ndi kutentha kwachangu. Kutayika kwa vitamini kumawonjezeka mofanana ndi kuwonjezeka kwa kutentha kwa kutentha.
Mtedza waiwisi ndi wathanzi kwambiri koma ukhoza kukhala ndi mabakiteriya owopsa. Sichimayambitsa matenda.
Mtedza wokazinga umapereka ma antioxidants ndi mavitamini ochepa. Mafuta ena athanzi amawonongeka ndipo acrylamide amapangidwa, ngakhale kuti siwowopsa.
Pogula mtedza wokazinga, kumbukirani kuti ina ndi yamchere kwambiri ndipo ina ndi yopakidwa shuga. M’malo mogula zowotcha, ziguleni zosaphika ndi kuziwotcha nokha mu uvuni. Mwanjira iyi mutha kuwongolera bwino kutentha.
