Umxholo wenqaku
Brazil nut; Yintongomane yomthi ezalelwa kwihlathi laseAmazon eBrazil, eBolivia nasePeru. Inokwakheka okugudileyo, okunamafutha kunye nencasa ye-nutty, ekhoyo eluhlaza okanye emhlophe.
Le nut inamandla kakhulu, inezondlo eziphakamileyo kwaye yenye yezona zinto zigxininiswe kwiminerali selenium.
ukutya i-Brazil nutIbonelela ngeenzuzo ezininzi kumzimba wethu, kubandakanya nokulawula i-thyroid gland, ukunciphisa ukuvuvukala, ukuxhasa intliziyo, ingqondo kunye ne-immune system.
Kwesi sicatshulwa "Yintoni i-brazil nut", "Zingaphi iikhalori kwi-nati ye-brazil", "indlela yokusebenzisa i-brazil nut", "yintoni i-brazil nut eyilungele", "ziziphi iingenelo kunye nomonakalo we-brazil nut" kuya kuxutyushwa izihloko.
Ixabiso leSondlo seBrazil Nuts
Inezondlo kakhulu kwaye idinga amandla. 28 grams Isiqulatho sezondlo zaseBrazil imi ngolu hlobo lulandelayo:
Iikhalori: 187
Iiprotheni: 4.1 gram
Amafutha: 19 grams
Iikhabhoni: 3,3 grams
Ifayibha: 2,1 grams
ISelenium: 988% yeReference Daily Intake (RDI)
Ubhedu : 55% yeRDI
I-Magnesium: 33%
Phosphorus: 30% yeRDI
IManganese: 17% yeRDI
I-Zinc: 10,5% ye-RDI
I-Thiamine: i-16% ye-RDI
I-Vitamin E: i-11% ye-RDI
Umxholo we-selenium we-nut yaseBrazil phezulu kunamanye amandongomane. Ukongezelela, inomlinganiselo ophezulu we-magnesium, ubhedu, kunye ne-zinc ngaphezu kwamanye amantongomane, nangona izixa ezichanekileyo zezi zondlo zinokuhluka ngokuxhomekeka kwimozulu kunye nomhlaba.
Ikwangumthombo obalaseleyo wamafutha asempilweni. I-36% yeeoli ezikumxholo wayo, ochazwe njengenzuzo kwimpilo yentliziyo. amafutha e-polyunsaturated ziiasidi.
Ziziphi iiNzuzo zeBrazil Nuts?
Isityebi kwiSelenium
Brazil nut Ngumthombo otyebileyo weselenium. Seleniumsisixhobo sokulandelela esibalulekileyo ekusebenzeni ngokufanelekileyo kwemizimba yethu. Kubalulekile kwi-thyroid, ichaphazela amajoni omzimba kunye nophuhliso lweeseli.
Ixhasa umsebenzi we-thyroid
Idlala lengqula lidlala elincinane elimile okwebhabhathane elisemqaleni wethu. Ifihla ezinye iihomoni eziyimfuneko ekukhuleni, imetabolism kunye nokulawula ubushushu bomzimba.
Izicubu ze-thyroid zinezinga eliphezulu le-selenium ngenxa yokuba ihomoni yegilo Njengoko kuyimfuneko kwimveliso ye-T3, ikwanazo iiprotheni ezikhusela i-thyroid emonakalweni.
Ukutya okuphantsi kwe-selenium kunokubangela umonakalo weselula, ukunciphisa umsebenzi we-thyroid, kunye ne-Hashimoto's thyroiditis kunye nesifo se-Graves. izifo ze-autoimmune kutheni inokuba njalo. Kwakhona kwandisa ingozi yomhlaza wegilo.
Yiyo loo nto ukufumana i-selenium eyaneleyo kubalulekile. ibenye kuphela ngosuku Brazil nut, Inika i-selenium eyaneleyo yokugcina umsebenzi ofanelekileyo we-thyroid.
Iluncedo kwi-thyroid disorder
Ukongeza ekunikezeni umsebenzi ofanelekileyo we-thyroid, i-selenium iphinda iphucule iimpawu kubantu abaneengxaki ze-thyroid.
I-Hashimoto's thyroiditis sisifo se-autoimmune apho izicubu ze-thyroid zitshatyalaliswa ngokuthe ngcembe, okukhokelela kwi-hypothyroidism kunye neempawu ezininzi ezibandakanya ukudinwa, ukufumana ubunzima kunye nokubanda okuqhelekileyo.
Uphononongo oluninzi lufumene ukuba ukongeza nge-selenium kunokuphucula ukusebenza komzimba kunye nomoya kubantu abaneHashimoto's thyroiditis.
Isifo se-Graves sisifo se-thyroid apho kuveliswa i-hormone ye-thyroid engaphezulu, ebangela iimpawu ezifana nokunciphisa umzimba, ubuthathaka, ingxaki yokulala, kunye namehlo akhukhumele.
Uphononongo lubonise ukuba ukongeza nge-selenium kunokuphucula ukusebenza kwe-thyroid kunye nokulibazisa ukuqhubela phambili kwezinye iimpawu kubantu abanesi sifo.
Ukusetyenziswa kwebrazil nut njengomthombo we-selenium, ayizange ifundwe ngokukodwa kubantu abane-thyroiditis okanye isifo se-Graves. Nangona kunjalo, kuchazwa ukuba kunenzuzo kwezi zigulo kuba inika i-selenium.
Yehlisa ukudumba
Brazil nutizinto ezinceda ukugcina iiseli zisempilweni antioxidants sisityebi kwi Ikwenza oku ngokulwa nomonakalo obangelwa ziimolekyuli ezisebenzayo ezibizwa ngokuba ziiradicals zasimahla.
Brazil nut Iqulethe ezininzi ze-antioxidants, kuquka i-selenium, i-vitamin E, i-gallic acid kunye ne-phenols ezifana ne-ellagic acid.
I-Selenium iphakamisa amanqanaba e-enzyme eyaziwa ngokuba yi-glutathione peroxidase (GPx), enceda ukunciphisa ukuvuvukala nokukhusela imizimba yethu kuxinzelelo lwe-oxidative.
Oku kuthetha ukungalingani kwe-antioxidants kunye ne-radicals yamahhala enokubangela umonakalo weselula.
Iluncedo kwintliziyo
Brazil nutiqulethe i-fatty acids enempilo enempilo, njengamafutha e-polyunsaturated, kwaye zizityebi kwi-antioxidants, iiminerali kunye ne-fiber, zonke ezinokuthi zincede ukunciphisa ingozi yesifo senhliziyo.
Iluncedo kwingqondo
Brazil nutiqulethe i-ellagic acid kunye ne-selenium, zombini ezinokuthi zincede ingqondo. I-Ellagic acid yi-polyphenol kule nut.
Inezinto zombini ze-antioxidant kunye ne-anti-inflammatory ezinokuthi zibe nemiphumo yokukhusela kunye ne-antidepressant kwingqondo.
I-Selenium nayo idlala indima kwimpilo yengqondo ngokusebenza njenge-antioxidant. Kolunye uphononongo, abantu abadala abanengxaki yengqondo bathatha enye yonke imihla kangangeenyanga ezintandathu. Brazil nut badla.
Ukongeza kokunyuka kwamanqanaba e-selenium, ukuphuculwa kokuthetha kakuhle kunye nokusebenza kwengqondo kuye kwabonwa.
Amanqanaba e-selenium aphantsi adibaniswa nezifo ze-neurodeergenerative ezifana ne-Alzheimer kunye ne-Parkinson, ngoko ke kubalulekile ukuqinisekisa ukutya okwaneleyo.
ilawula imo
Ukutya okutyebileyo ngumthombo we-selenium Brazil nutyi I-Selenium ingqinwe ngokwesayensi ukuba iphucula isimo sengqondo kunye nokuthintela ukudakumba.
Iqhutywe liSebe leNgqondo kwiYunivesithi yaseSwansea eWales kunye kwiBiological Psychiatry Uphononongo olupapashiweyo lujonge imiphumo ye-selenium kuxinzelelo, ukuxhalaba kunye nomoya.
Olu phononongo lujonge amavolontiya angama-100 anikwe i-placebo okanye i-50 micrograms yeselenium yonke imihla kwaye agqibezela i-questionnaire ethi "Mood Statistics Profile" kathathu kwiiveki ezintlanu.
Emva kweeveki ezintlanu zonyango lwe-selenium, iziphumo zibonise ukuba ngaphantsi kwexabiso le-selenium elisetyenzisiweyo, iingxelo ezininzi zokuxhalaba, ukudandatheka kunye nokukhathala.
I-Serotonin idlala indima ephambili ekulawuleni isimo sengqondo. Le khemikhali yengqondo ezivayo ilungile ayincedi kuphela ukulawula imo kodwa ineziphumo ezilungileyo ekulaleni nasekutyeni.
Uphando kwiYunivesithi yaseBarcelona Brazil nutbafumanisa ukuba abantu banamazinga aphezulu e-serotonin metabolites emva kokusetyenziswa kwamantongomane, kuquka i-almonds kunye ne-walnuts.
Ineempawu zokulwa nomhlaza
Brazil nutKuluhlu lokutya okulwa nomhlaza ngenxa yamanqanaba aphezulu e-ellagic acid kunye ne-selenium. I-Ellagic acid nayo i-antimutagenic kunye ne-anti-carcinogenic.
Ukongeza, i-selenium, i-biological trace element ebalulekileyo, ibonakaliswe ukunciphisa izehlo zomhlaza kunye nokukhusela.
Uninzi lweengcali zempilo zikholelwa ukuba kukho unxibelelwano olunokwenzeka phakathi kokuba namanqanaba anetyhefu yemekyuri emzimbeni kunye nesehlo somhlaza, kwaye ezinye izifundo ziyakungqina oku.
Ezinye izifundo zezilwanyana zibonisa ukuba i-selenium inokunceda ukunciphisa amanqanaba e-mercury anetyhefu, enokunceda ngakumbi ukulwa nomhlaza.
Inceda ukunciphisa umzimba
Brazil nutItyebile kwifiber, enokukwenza uzive ugcwele. La mandongomane atyebile kwi-arginine, i-amino acid enokunceda ukunciphisa umzimba ngokukhuthaza ukwanda kwenkcitho yamandla kunye nokutshiswa kwamafutha.
Brazil nutI-Selenium ibandakanyeka kwiinkqubo ezininzi ze-metabolic. Yenza imetabolism isebenze ngokufanelekileyo kwaye oku kunceda ukutshisa iikhalori eziphezulu.
Yomeleza ukhuseleko
Brazil nutI-selenium kuyo ithwala imiyalezo evela kwiiseli ezahlukeneyo zokuzivikela ezilungelelanisa impendulo echanekileyo yokuzivikela. Ngaphandle kwe-selenium, oku kusenokungasebenzi.
Brazil nutI-Zinc, enye iminerali kuyo, iphinda yomeleza i-immunity kwaye itshabalalise i-pathogens.
inceda ekutyeni
Brazil nut Ingumthombo wefiber e-soluble kunye ne-insoluble. Ifayibha enyibilikayo itsala amanzi, ijeli kwaye icothisa ukugaya. Ifiber enganyibilikiyo yongeza isambuku kwisitulo kwaye inceda ukutya kudlule esiswini kunye namathumbu.
Yandisa amanqanaba e testosterone
Izifundo ziye zaqinisekisa ukuhambelana phakathi kwe-selenium, i-zinc kunye ne-testosterone. Kwakhona kufunyaniswe ukuba amadoda angafumani bantwana anamanqanaba asezantsi eselenium.
Iphucula impilo yezesondo
Brazil nutI-Selenium idlala indima kwimpilo yehomoni. I-Selenium supplementation yafunyanwa ukuphucula inani lamadlozi kunye ne-sperm motility. Le nut inokunceda ukunyanga ukungasebenzi kakuhle kwe-erectile.
Inceda ukunyanga amaqhakuva
Brazil nutI-selenium kuyo yandisa ukuqina kwesikhumba, ikhulula ubomvu kunye nokuvuvukala. Iminerali iphinda ithintele i-acne ebangela i-radicals yamahhala. iglutathione Ikwanceda ekubunjweni kwayo.
Ziziphi iingozi zeBrazil Nuts?
Brazil nutInika izibonelelo zempilo ezinomtsalane, kodwa ukutya kakhulu kuyingozi. Malunga namaqhekeza angama-50, ubungakanani obuphakathi Brazil nutIqulethe i-5.000 mcg ye-selenium, enokubangela ubuthi.
Le meko inobungozi yaziwa ngokuba yi-selenosis kwaye inokubangela iingxaki zokuphefumla, ukuhlaselwa yintliziyo kunye nokungaphumeleli kwezintso.
Yonke imihla Brazil nut Kubalulekile ukunciphisa ukusetyenziswa. Inqanaba eliphezulu le-selenium intake kubantu abadala li-400 mcg ngosuku. Ngoko ke, kuyimfuneko ukuba ungadli kakhulu kwaye ukhangele iileyibhile zokutya kumxholo we-selenium.
Brazil nut Inokubangela i-allergies kubantu abane-allergies ye-nut. Iimpawu ziquka ukugabha kunye nokudumba.
Ingakanani iBrazil nut ekufuneka ityiwe?
Inye ukuya kathathu ngosuku ukunqanda ukufumana i-selenium eninzi Brazil nutakufunekanga igqithe. Kwakhona, ukuba unokwaliwa namantongomane, Brazil nutKwaye awunakuchasana nawe.
Ngenxa yoko;
Brazil nutNgowona mthombo wezondlo obalulekileyo we-selenium, izondlo eziyimfuneko kwimpilo ephezulu.
Nangona ngokuqhelekileyo ihlelwa njenge nut, iBrazil nut ifumaneka ngokwenene eAmazon. 60 yeemitha omnye wemithi emikhulu ekhula ukuphakama brazil nut umthiimbewu efunyenwe kwi
Iinzuzo zeBrazil Nuts iyamangalisa. La mandongomane anokunceda ukulwa nokuvuvukala, ukulwa nomhlaza, ukuchaphazela kakuhle isimo sengqondo, ukuphucula impilo yentliziyo, kunye nokulawula impilo ye-thyroid.
Brazil nut Kubalulekile ukuba ungagqithisi, kuba umxholo ophezulu we-selenium ubeka uxinzelelo kumzimba kwaye unokuba yingozi.
Amanqaku ekufanele uwafunde
