Benefits of Nuts – The Most Beneficial Nuts

Kune akawanda nzungu semaarumondi, cashews, hazelnuts, pistachios, pine nzungu, pistachios, Brazil nzungu, chestnuts, macadamia nzungu, walnuts, pecans. Dzinoshanda sezvadzinonaka. Kunyange zvazvo ose ane maitiro akasiyana, zvinobatsira zvenzungu zvinowanzoitika.

Kazhinji kazhinji chikafu chine mafuta. Dzine mapuroteni ane mwero. Vane zvakawanda zvinovaka muviri zvakadai seB mavitamini, vitamini E, iron, zinc, potassium, magnesium, antioxidant minerals uye antioxidant compounds. Izvo zvine macalorie akawanda. Izvo zvokudya zvinogona kudyiwa nyore nyore. Nokudaro, kushandiswa kwakanyanya hakukurudzirwi.

Chii chinonzi Nuts?

Nzungu dzinoonekwa nehunyanzvi semichero. Zvisinei, haina kutapira semichero uye ine mafuta akawanda.

Kuti uwane chibereko chemukati, zvakakosha kuputsa kunze kwegomba rakaoma. Sezvineiwo veduwe, indasitiri yanhasi yafunga zvese, yawanawo mhinduro yeizvi uye yakabvisa mateko enzungu ndokurongedza. Nzungu dzinoda kudyiwa nemunhu wese ndedzinotevera;

• Almond
• Hazelnut
• Nzungu
• cashews
• Walnut
• Pecan
• Nzungu
• Pine nzungu
• Pistachio

Nyangwe tichironga nzungu senzungu, zvehunyanzvi dziri muboka rema legumes.

Macalorie muNzungu

100 gram
	Calorie	mafuta	Karbon hydrate	Lif	shuga	Protein
Chestnut	213	2	46	8	11	2
cashews	553	44	33	3	6	18
Nzungu	557	44	28	10	8	21
Nzungu	567	49	16	8	4	26
Almond	575	49	22	12	4	21
Hazelnut	628	61	17	10	4	15
Walnut	654	65	14	7	3	15
brazil nut	656	66	12	8	2	14
Pine nzungu	673	68	13	4	4	14
Vhiki walnut	691	72	14	10	4	9
macadamia hazelnut	718	76	14	9	5	8

Nutritional Value

Nzungu chikafu chinovaka muviri zvakanyanya. Kukosha kwekudya kwe28 gramu yenzungu yakasanganiswa ndeyotevera;

• Calories: 173
• Mapuroteni: 5 gramu
• Mafuta: 9 gramu, kusanganisira 16 magiramu emafuta anonzi monounsaturated
• Carbs: 6 gramu
• Fiber: 3 gramu
• Vitamin E: 12% yeRDI
• Magnesium: 16% yeRDI
• Phosphorus: 13% yeRDI
• Mhangura: 23% yeRDI
• Manganese: 26% yeRDI
• Selenium: 56% yeRDI

Zvakanakira Nzungu

• Kunobva antioxidants

MaAntioxidants anochengeta mahara radicals anokonzera kukuvara kwesero pasi pesimba. Iyo polyphenol antioxidants inowanikwa munzungu inorwisa oxidative kusagadzikana nekuita neutralizing emahara radicals anokuvadza maseru.

• Inoderedza cholesterol

Nzungu dzine mhedzisiro yakanaka pane cholesterol uye triglycerides. Iyo ine cholesterol-inoderedza mhedzisiro sezvo yakapfuma mumono uye polyunsaturated mafuta.

• Hazvikwidzi shuga muropa

Nzungu dzine macarbohydrates mashoma. Ndosaka vasingakwidzi shuga muropa nekukurumidza.

• Inoderedza kuzvimba

Nzungu dzine anti-inflammatory properties. Nenzira iyi, inodzivirira muviri kubva pakuzvimba. 

• Yakakwira mufiber

Fiber ine zvakawanda zvinobatsira kumuviri. Inobvumira mabhakitiriya anobatsira kuwanda mumatumbo. Aya mabhakitiriya anoshandura mafiber kuita anobatsira mafuta acids. Mukuwedzera, zvokudya zvefiber zvinopa satiety. Iyo fiber yemamwe nzungu ndeiyi inotevera;

• Maamondi: 3.5 gramu
• Pistachios: 2.9 gramu
• Nzungu: 2.9 gramu
• Walnuts: 2.9 gramu
• Nzungu: 2.6 magiramu
• Nzungu dzeBrazil: 2.1 magiramu
• Inoderedza njodzi yekurohwa kwemoyo uye sitiroko

Nzungu chikafu chinoshamwaridzana nemoyo. Inoenzanisa cholesterol uye inoderedza kuzvimba. Nezvimiro izvi, zvinoderedza njodzi yechirwere chemoyo uye sitiroko.

Nzungu Dzinoita Kuti Uwedzere Huremu Here?

Kudya nzungu nguva dzose hakukonzeri kuwedzera uremu. Inotobatsira kuderedza uremu kana ichidyiwa zvine hungwaru. Nekuti nzungu dzinogara dzakazara kwenguva yakareba. Izvi zvinokonzerwa nekuwedzera kwekugadzirwa kwehomoni YY (PYY) uye cholecystokinin (CCK), iyo inobatsira kugadzirisa kudya. Yakakwira fiber yemukati zvakare chinhu chakakosha pakurasikirwa uremu mhedzisiro. Iinewo migumisiro yakadai sekuwedzera mafuta ekupisa.

The Hutano Nzungu

Nzungu kudya kunovaka muviri. Asi vamwe vanomira zvakanyanya nekuda kwezvekudya kwavo uye mabhenefiti. Heano nzungu dzine hutano…

•  Almond

Izvo zvinovaka muviri zve 28 magiramu emaarumondi ndeaya anotevera;

• Calories: 161
• Mafuta: 14 gramu
• Mapuroteni: 6 gramu
• Carbs: 6 gramu
• Fiber: 3.5 gramu
• Vitamin E: 37% yeReference Daily Intake (RDI)
• Magnesium: 19% yeRDI

Almond inoderedza cholesterol uye BP. Inoderedza kuzvimba. Inokurudzira kukura kwehutachiona hwemukati.

• Pistachios

Kukosha kwekudya kwe 28 gramu yepistachios ndeyotevera:

• Calories: 156
• Mafuta: 12,5 gramu
• Mapuroteni: 6 gramu
• Carbs: 8 gramu
• Fiber: 3 gramu
• Vitamin E: 3% yeRDI
• Magnesium: 8% yeRDI

Pistachios inovandudza cholesterol level. Inoderedza njodzi yechirwere chemoyo. Inodzikamisa shuga yeropa.

• cashews

Kukosha kwekudya kwe 28 gramu yecashews ndeiyi inotevera:

• Calories: 155
• Mafuta: 12 gramu
• Mapuroteni: 5 gramu
• Carbs: 9 gramu
• Fiber: 1 gramu
• Vitamin E: 1% yeRDI
• Magnesium: 20% yeRDI

Cashews ine antioxidant simba. Inoderedza BP.

• Walnut

Kukosha kwekudya kwe28 gramu yewalnuts ndeiyi inotevera:

• Calories: 182
• Mafuta: 18 gramu
• Mapuroteni: 4 gramu
• Carbs: 4 gramu
• Fiber: 2 gramu
• Vitamin E: 1% yeRDI
• Magnesium: 11% yeRDI

Walnuts inoderedza njodzi yechirwere chemoyo. Inoderedza cholesterol yakaipa. Inoderedza BP. Inobatsira pakutenderera kweropa. Inoderedza kuzvimba kusingaperi.

• Pecan

Izvo zvinovaka muviri zve 28 magiramu emapecans ndeaya anotevera:

• Calories: 193
• Mafuta: 20 gramu
• Mapuroteni: 3 gramu
• Carbs: 4 gramu
• Fiber: 2.5 gramu
• Vitamin E: 2% yeRDI
• Magnesium: 8% yeRDI

Pecans, iyo ine antioxidants semamwe nzungu, inoderedza yakaipa cholesterol.

• Macadamia Nuts

Kukosha kwekudya kwe28 magiramu emacadamia nuts ndeiyi inotevera:

• Calories: 200
• Mafuta: 21 gramu
• Mapuroteni: 2 gramu
• Carbs: 4 gramu
• Fiber: 2.5 gramu
• Vitamin E: 1% yeRDI
• Magnesium: 9% yeRDI

Macadamia nut inoderedza yakakwira yakashata cholesterol. Inoderedza oxidative kusagadzikana. Inovandudza hutano hwemwoyo. Inobvisa kuzvimba.

• Brazil Nuts

Kukosha kwekudya kwe28 magiramu eBrazil nzungu kunotevera:

• Calories: 182
• Mafuta: 18 gramu
• Mapuroteni: 4 gramu
• Carbs: 3 gramu
• Fiber: 2 gramu
• Vitamin E: 8% yeRDI
• Magnesium: 26% yeRDI

Nzungu dzeBrazil dzakapfuma mu selenium.

• Hazelnut

Kukosha kwekudya kwe28 gramu yehazelnuts ndeiyi inotevera:

• Calories: 176
• Mafuta: 9 gramu
• Mapuroteni: 6 gramu
• Carbs: 6 gramu
• Fiber: 3.5 gramu
• Vitamin E: 37% yeRDI
• Magnesium: 20% yeRDI

Kufanana nedzimwe nzungu dzakawanda, hazelnuts inobatsira pahutano hwemwoyo. Inoderedza yakashata cholesterol uye triglyceride mazinga. Inovandudzawo basa retsinga yeropa.

• Nzungu

Kukosha kwekudya kwe28 gramu yenzungu dzakaomeswa dzakakangwa ndedzinotevera:

• Calories: 176
• Mafuta: 17 gramu
• Mapuroteni: 4 gramu
• Carbs: 5 gramu
• Fiber: 3 gramu
• Vitamin E: 21% yeRDI
• Magnesium: 11% yeRDI

Kudya nzungu kunoderedza kufa kwevanhu. Inovandudza hutano hwemwoyo. Inoderedza chiyero chechirwere cheshuga chechipiri.

Nzungu Inofanira Kudyiwa Mbishi Kana Kuti Yakakangwa Here?

Nzungu dzinoderedza cholesterol uye BP, kuenzanisa shuga yeropa Takataura nezvezvakanakira zvakasiyana-siyana. Unoziva here panzungu dzinotengeswa dziri mbishi kana dzakakangwa dzine utano? Kukacha nzungu kune zvazvinoita here? 

Kugocha kunoshandura chimiro uye chemikemikari ye nut. Kunyanya, ruvara rwayo runoshanduka, hunyoro hwayo hunoderera uye hunowana crispy texture.

Yakanyanya kufanana huwandu hwemafuta mune mbishi uye yakaoma nzungu dzakakangwa, makabhohaidhiretsi ve protein inowanikwa. Kunyangwe yakaoma yakagochwa ine mafuta mashoma uye macalorie pagiramu, mutsauko wacho mudiki.

semuenzaniso

• 28 gram maamanda mbishi Iine 161 makorikori uye 14 magiramu emafuta. Huwandu hwakafanana hwemaarumondi akaoma akagochwa ane 167 makorikori uye 15 magiramu emafuta.
• Saizvozvowo, 28 gramu mbishi walnuts Iine 193 macalorie uye 20 magiramu emafuta. Huwandu hwakafanana hweakakangwa walnuts, 199 macalorie uye ine 21 magiramu emafuta.

Sezvawaona, kugocha hakuna kukanganisa zvakanyanya koriori, mafuta, carbohydrate uye mapuroteni emukati.

Nzungu dzinorasa mwando panguva yekugochwa. Naizvozvo, huremu hwenzungu dzakakangwa hushoma pane huremu hwembishi.

Mapuroteni nemakabhohaidhireti zviri mukati menzungu mbishi uye dzakakangwa zvakafananawo zvakanyanya. Oiri-yakagochwa ane mafuta akawanda uye macalorie akawanda kupfuura akaomeswa-akagochwa. Izvi zvinodaro nekuti nzungu dzinenge dziine oiri yakawandisa uye haigone kutora kuwanda kwemafuta akawedzerwa. 

Kumwe kudya kunorasika kana nzungu dzikagochwa.

Nzungu, Vitamin E, magnesium ve phosphorus Iine huwandu hunokosha hwevhithamini inovaka muviri uye zvicherwa, kusanganisira Iinewo antioxidants. Zvimwe zvezvikafu izvi zvinonzwa kupisa uye zvinorasika panguva yekugocha.

Semuenzaniso, mamwe marudzi ema antioxidants anoputsika kana akagochwa. Antioxidants yakakosha kune hutano hwedu nekuti inodzivirira masero edu kubva mukukuvadzwa nemahara radicals.

Haasi ese ma antioxidants anokuvadzwa panguva yekugocha. chidzidzo Pistachio uye muma hazelnuts lutein uye zeaxanthin yakasarudza kuti antioxidants haina kukanganiswa nekugocha maitiro.

Akaona kuti vhitamini E, thiamine uye carotenoids zvakarasika panguva yekugocha. Zvakataurwa kuti kuwanda kwekurasikirwa kunoenderana nerudzi rwenzungu uye kupisa kwekupisa. Kurasikirwa kwevhitamini kwakawedzera mukuenderana nekuwedzera kwekushisa kwekugocha. 

Nzungu Dzakanaka Kwazvo: Mbishi kana Yakakangwa?

Mhinduro pfupi yaizova zvose.

Nzungu mbishi dzine utano hwakanaka asi dzinogona kunge dziine utachiona hunokuvadza. Kashoma kukonzeresa chirwere.

Nzungu dzakakangwa dzinopa mashoma antioxidants uye mavitamini. Mamwe emafuta ane hutano ane hutano akakuvadzwa uye acrylamide inoumbwa, kunyangwe isiri muhuwandu hunokuvadza.

Kana uchitenga nzungu dzakakangwa, yeuka kuti dzimwe dzine munyu uye dzimwe dzine shuga. Pane kuti utenge dzakagochwa, tenga dziri mbishi wogocha wega muchoto. Nenzira iyi unogona kudzora zviri nani tembiricha.

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