Chii chinonzi Brazil Nut? Benefits, Kukuvadza uye Nutritional Value

brazil nut; Iyo nzungu yemuti inowanikwa kuAmazon rainforest muBrazil, Bolivia, uye Peru. Iine hunyoro, hune mafuta uye nutty flavour, inowanikwa mbishi kana chena.

Iyi nzungu ine simba-dense, inovaka muviri uye imwe yeakanyanya kunyura mamineral selenium.

kudya brazil nutInopa akawanda mabhenefiti kumuviri wedu, kusanganisira kudzora thyroid gland, kuderedza kuzvimba, kutsigira moyo, huropi uye immune system.

Muchinyorwa ichi "Chii chinonzi brazil nut", "Macalorie mangani mubrazil nut", "mashandisiro ebrazil nut", "brazil nut yakanakira chii", "zvii zvinobatsira uye kukuvadza kwebrazil nut" misoro ichakurukurwa. 

Nutrient Kukosha kweBrazil Nuts

Inovaka muviri zvikuru uye inopedza simba. 28 gramu Brazil nut zvinovaka muviri zviri sezvinotevera:

Calories: 187

Mapuroteni: 4.1 gramu

Mafuta: 19 gramu

Carbs: 3,3 magiramu

Fiber: 2,1 gramu

Selenium: 988% yeReference Daily Intake (RDI)

Mhangura: 55% yeRDI

Magnesium: 33%

Phosphorus: 30% yeRDI

Manganese: 17% yeRDI

Zinc: 10,5% yeRDI

Thiamine: 16% yeRDI

Vitamin E: 11% yeRDI

Brazil nut selenium content yakakwirira kudarika dzimwe nzungu. Pamusoro pezvo, ine huwandu hwakanyanya hwemagnesium, mhangura, uye zinc kupfuura dzimwe nzungu dzakawanda, kunyangwe huwandu chaihwo hwezvikafu izvi hunogona kusiyana zvichienderana nemamiriro ekunze uye ivhu.

Iyo zvakare inzvimbo yakanaka kwazvo yemafuta ane hutano. 36% yemafuta ari mukati maro, ayo anonzi anobatsira kune hutano hwemoyo. polyunsaturated mafuta ane acids.

Ndezvipi Zvakanakira zveBrazil Nuts?

Yakapfuma muSelenium

brazil nut Iyo ipfuma yakawanda ye selenium. seleniumchinhu chinoteedzera chinhu chakakosha pakushanda zvakanaka kwemuviri wedu. Izvo zvakakosha kune thyroid, inokanganisa immune system uye kukura kwesero.

Inotsigira thyroid basa

The thyroid gland duku rakaita seshavishavi riri pahuro medu. Inoburitsa mamwe mahormone anodiwa pakukura, metabolism uye kudzora tembiricha yemuviri.

Thyroid tishu ine yakanyanya selenium concentration nekuti thyroid hormone Sezvo zvichidikanwa pakugadzirwa kweT3, inewo mapuroteni anodzivirira utachiona kubva mukukuvadzwa.

Kudya kwakaderera selenium kunogona kukonzera kukuvadzwa kwesero, kuderera kwekuita kwethyroid, uye senge Hashimoto's thyroiditis uye Graves 'chirwere. autoimmune zvirwere sei zvingadaro. Inowedzerawo njodzi yekenza yethyroid.

Ndicho chikonzero kuwana selenium yakakwana kwakakosha. rimwe chete pazuva Brazil nut, Inopa selenium yakakwana kuchengetedza basa rakakodzera rethyroid.

Inobatsira kune thyroid disorder

Mukuwedzera pakupa basa rakakodzera rethyroid, selenium inovandudza zviratidzo kune vanhu vane utachiona hwehutachiona.

Hashimoto's thyroiditis chirwere che autoimmune umo thyroid tishu inoparadzwa zvishoma nezvishoma, zvichiita kuti hypothyroidism uye zviratidzo zvakawanda zvinosanganisira kuneta, kuwedzera uremu uye kutonhora.

Ongororo dzinoverengeka dzakawana kuti kuwedzera neselenium kunogona kuvandudza immune system uye mafungiro muvanhu vane Hashimoto's thyroiditis.

Chirwere cheGraves chirwere cherurindi umo thyroid hormone yakawandisa inogadzirwa, ichikonzera zviratidzo zvakadai sekuderera kwehuremu, kushaya simba, kunetseka kurara, uye kuputika kwemaziso.

Zvidzidzo zvakaratidza kuti kuwedzera selenium kunogona kuvandudza thyroid basa uye kunonoka kufambira mberi kwezvimwe zviratidzo muvanhu vane chirwere ichi.

Kushandisa brazil nut sechitubu che selenium, haina kudzidzwa zvakananga kune vanhu vane thyroiditis kana Graves 'chirwere. Zvisinei, zvinonzi zvinobatsira pazvirwere izvi nokuti zvinopa selenium.

Inoderedza kuzvimba

brazil nutzvinhu zvinobatsira kuchengetedza masero ane hutano antioxidants akapfuma mu Inoita izvi nekurwisa kukuvadzwa kunokonzerwa nemamorekuru anoshanda anonzi free radicals. 

brazil nut Iine akawanda antioxidants, kusanganisira selenium, vhitamini E, gallic asidhi uye phenols akadai ellagic asidhi.

Selenium inosimudza mazinga e enzyme inozivikanwa se glutathione peroxidase (GPx), iyo inobatsira kuderedza kuzvimba uye kudzivirira miviri yedu kubva mukushushikana kweoxidative.

Izvi zvinoreva kusaenzana kwema antioxidants uye mahara radicals anogona kukonzera kukuvara kweserura. 

Inobatsira mwoyo

brazil nutine moyo-utano hwemafuta acids, akadai semafuta e-polyunsaturated, uye akapfuma mune antioxidants, zvicherwa, uye fiber, izvo zvese zvinogona kubatsira kuderedza njodzi yechirwere chemoyo.

Beneficial for the brain

brazil nutine ellagic acid uye selenium, izvo zvese zvinogona kubatsira uropi. Ellagic asidhi inonzi polyphenol munzungu iyi.

Iine zvose antioxidant uye anti-inflammatory properties iyo inogona kuva nekudzivirira uye antidepressant migumisiro pauropi.

Selenium inoitawo basa muhutano hwehuropi nekuita se antioxidant. Mune kumwe kuongorora, vanhu vakuru vane dambudziko repfungwa vakatora zuva rimwe chete kwemwedzi mitanhatu. brazil nut vakadya.

Pamusoro pekuwedzera kwemazinga e selenium, kuvandudzwa kwekutaura uye kushanda kwepfungwa kwakaonekwa zvakare.

Yakaderera selenium mazinga akabatana nezvirwere zveurourodegenerative senge Alzheimer's uye Parkinson's, saka zvakakosha kuve nechokwadi chekudya kwakakwana.

inogadzirisa mafungiro

Chikafu chakapfuma che selenium brazil nutndizvo Selenium yakaratidza nesainzi kuvandudza manzwiro uye kudzivirira kuora mwoyo.

Inoitiswa neDhipatimendi rePsychology paSwansea University muWales uye muBiological Psychiatry Chidzidzo chakabudiswa chakatarisa migumisiro ye selenium pakuora mwoyo, kuzvidya mwoyo, uye mafungiro.

Chidzidzo ichi chakatarisa vazvipiri makumi mashanu vakapihwa placebo kana 100 micrograms eselenium zuva nezuva uye vakapedza "Mood Statistics Profile" mibvunzo katatu mumavhiki mashanu.

Mushure memavhiki mashanu ekurapwa kweselenium, zvigumisiro zvakaratidza kuti iyo yakaderera yakawanda ye selenium inopedzwa, mishumo yakawanda yekuzvidya mwoyo, kuora mwoyo uye kuneta.

Serotonin inoita basa rakakosha mukudzora manzwiro. Iyi kemikari yekunzwa-yakanaka yehuropi haingobatsiri kudzora manzwiro asiwo ine mhedzisiro yakanaka pakurara uye kudya.

Tsvakurudzo paYunivhesiti yeBarcelona brazil nutvakawana kuti vanhu vaive nemazinga epamusoro e serotonin metabolites mushure mekushandiswa kwenzungu, kusanganisira maarmond uye walnuts. 

Iine anticancer properties

brazil nutIyo iri pane rondedzero yekenza-kurwisa chikafu nekuda kwehuwandu hwayo hwepamusoro ellagic acid uye selenium. Ellagic asidhi zvakare antimutagenic uye anti-carcinogenic.

Uye zvakare, selenium, yakakosha biological trace element, yakaratidzwa kuderedza chiitiko chegomarara uye kuidzivirira.

Vazhinji vezvehutano vanotenda kuti pane chinogoneka pakati pekuva nehupfu hwemercury mumuviri uye chiitiko chegomarara, uye zvimwe zvidzidzo zvinosimbisa izvi.

Zvimwe zvidzidzo zvemhuka zvinoratidza kuti selenium inogona kubatsira kuderedza chepfu mercury mazinga, ayo anogona kuwedzera kubatsira kurwisa cancer.

Inobatsira kuderedza uremu

brazil nutYakapfuma mu fiber, iyo inogona kuita kuti unzwe wakaguta. Nzungu idzi zvakare dzakapfuma muarginine, amino acid inogona kubatsira kurasikirwa nehuremu nekusimudzira kuwedzera kushandiswa kwesimba uye kupisa mafuta.

brazil nutSelenium inobatanidzwa mune dzakawanda metabolic maitiro. Inoita kuti metabolism ishande zvakanaka uye izvi zvinobatsira kupisa macalorie akawanda.

Inosimbisa kudzivirirwa

brazil nutIyo selenium mairi inotakura mameseji kubva kumaseru ekudzivirira ezvirwere anoronga mhinduro chaiyo yekudzivirira. Pasina selenium, izvi zvingave zvisingashande.

brazil nutZinc, imwe mineral iri mairi, inosimbisawo hutachiona uye inoparadza zvirwere.

 inobatsira mukugaya

brazil nut Icho chitubu chezvose zviri zviviri soluble uye insoluble fiber. Soluble fiber inokwezva mvura, gels uye inononoka kugaya. Insoluble fiber inowedzera kuwanda kune chigaro uye inobatsira chikafu kupfuura nemudumbu nemuura.

Inowedzera testosterone mazinga

Zvidzidzo zvakasimbisa kuwirirana pakati pe selenium, zinc uye testosterone. Zvakaonekwa zvakare kuti varume vasina mbereko vane selenium yakaderera.

Inovandudza hutano hwepabonde

brazil nutSelenium inobata basa muhutano hwehomoni. Selenium supplementation yakawanikwa kuti inovandudza sperm count uye sperm motility. Iyi nzungu inogona zvakare kubatsira kubata erectile dysfunction.

Inobatsira kurapa mburwa

brazil nutIyo selenium mairi inowedzera elasticity yeganda, inobvisa tsvuku uye kuzvimba. Iyo mineral zvakare inobvisa acne-inokonzera mahara radicals. glutathione Inobatsirawo pakuumbwa kwayo.

Ndezvipi Kukuvadza kweBrazil Nuts?

brazil nutInopa humwe hutano hunofadza, asi kudya zvakanyanya kunokuvadza. Approx 50 zvidimbu, avhareji saizi brazil nutIine 5.000 mcg ye selenium, iyo inogona kukonzera chepfu.

Iyi ine njodzi inozivikanwa se selenosis uye inogona kukonzera matambudziko ekufema, kurova kwemoyo uye kusashanda zvakanaka kweitsvo.

Mazuva ese brazil nut Zvakakosha kuderedza kushandiswa. Nhamba yepamusoro ye selenium yekudya muvanhu vakuru ndeye 400 mcg pazuva. Naizvozvo, zvinodikanwa kuti usadya zvakanyanya uye tarisa mavara echikafu kune selenium zvirimo. 

brazil nut Inogona kukonzera allergies muvanhu vane nut allergies. Zviratidzo zvinosanganisira kurutsa uye kuzvimba.

Yakawanda sei Brazil nut inofanirwa kudyiwa?

Kamwechete kusvika katatu pazuva kuti usatora selenium yakawandisa brazil nuthaifanire kudarika. Zvakare, kana uine nut allergies, brazil nutUye haugone kuve allergic. 

Semagumo;

brazil nutNdiyo inonyanya kukosha yekudya kunovaka selenium, chikafu chakakosha chehutano hwakakwana.

Kunyange zvazvo inowanzoonekwa senzungu, Brazil nut inowanikwa muAmazon. 60 mamita imwe yemiti mikuru inokura kusvika pakureba brazil nut treemhodzi dzakatorwa kubva

Zvakanakira Brazil Nuts zvinoshamisa. Nzungu idzi dzinogona kubatsira kurwisa kuzvimba, kurwisa cancer, kukanganisa mafungiro, kuvandudza hutano hwemoyo, uye kudzora hutano hwethyroid.

brazil nut Zvakakosha kuti urege kudarika, nokuti huwandu hwe selenium hunoisa dambudziko pamuviri uye hunogona kukuvadza.