Ese koko imbuto za Macadamia ni ibiryo biryoshye cyane? Reka tubimenye!

Iyo ugiye mu iduka, ugomba kuba warabonye ko hari ubwoko butandukanye bw'imbuto z'imiti, si byo se? Hamwe n'imbuto z'imiti ya cashew, ubunyobwa, n'amande, imbuto za macadamia ni ubwoko bw'imbuto z'imiti zakunzwe cyane muri Sri Lanka. Hari abantu bavuga ko ubwo bwoko bw'imbuto z'imiti, buryoha nk'amavuta kandi buhenze gato, ari ibiryo by'inyongera. Ariko, abandi batekereza ko atari byiza kurya kuko bufite amavuta menshi. Inkuru nyayo iri inyuma y'ibi ni iyihe? Uyu munsi, reka tuvuge gusa ku mbuto za macadamia n'ibyiza n'ibibi byazo.

Mbere na mbere, Macadamia Nuts ni iki?

Muri make, macadamia ni imbuto zimera ku biti nk'imyembe na cashew. Zakunzwe bwa mbere muri Ositaraliya, ariko ubu zihingwa muri Hawayi, Afurika, no mu bihugu bimwe na bimwe bya Aziya. Ikizituma zidasanzwe ni uburyohe bwazo bworoshye kandi bufite amavuta. Ushobora kuzirya ari mbisi cyangwa ukazishyira mu mafunguro yawe.

Mu bihe byashize, abantu benshi batinyaga kurya imbuto z'imiti kuko zari zifite ibinure byinshi. Ariko ubu, ubushakashatsi bushya bwagaragaje ko kurya imbuto z'imiti ku rugero ari byiza cyane ku mubiri. Imbuto za Macadamia zirimo kandi ubwoko bw'ibinure byiza ku mubiri. Byitwa "ibinure bya monounsaturated." Ibi binure bishobora kugabanya ibyago byo kurwara indwara z'umutima na diyabete yo mu bwoko bwa 2.

Ni izihe nyungu z'imbuto za makadamiya ku buzima?

Noneho reka turebe imico myiza iri muri aka gasimba gato.

1. Bifasha umutima wawe kugumana ubuzima bwiza

Ushobora kuba warumvise ibyerekeye cholesterol mu mibiri yacu. Hari ubwoko bubiri: 'cholesterol nziza' (HDL) na 'cholesterol mbi' (LDL). Imbuto za Macadamia zishobora gufasha kugabanya urugero rw'iyi cholesterol mbi. Zifasha kandi kugabanya ububyimbirwe mu mubiri, bufitanye isano n'indwara z'umutima, no kunoza ubuzima bw'imiyoboro y'amaraso. Ibi bivuze ko kurya imbuto nke za Macadamia buri munsi bishobora kugufasha kwirinda indwara z'umutima nk'indwara y'imitsi ifungana.

2. Bigabanya ibyago byo kurwara diyabete n'indwara ya metabolike

Indwara ya metabolike ni itsinda ry'indwara zirimo umuvuduko ukabije w'amaraso, isukari nyinshi mu maraso, ibinure byo mu nda, n'urugero ruto rwa cholesterol nziza. Izi ndwara zongera ibyago byo kurwara indwara zo mu bwonko, diyabete, n'indwara z'umutima mu gihe kizaza.

Ibinure bitagira umusemburo na fibre biri mu mbuto za macadamia bishobora gufasha mu kugenzura urugero rw'isukari mu maraso. Kubwibyo, n'abantu barwaye diyabete yo mu bwoko bwa 2 bashobora kongeramo imbuto za macadamia mu mirire yabo ku rugero ruciriritse, nyuma yo kuvugana na muganga wabo.

3. Ifasha mu igogora

Amara yacu ni yo acumbikiye bagiteri nyinshi z'ingirakamaro. Izi bagiteri ni ingenzi cyane ku buzima bwacu. Fibre ishongesha mu mbuto za macadamia ikora nk'ibiryo by'izi bagiteri nziza. Ni nk'ifumbire y'ibimera. Ibi byitwa "prebiotic". Ibi bituma igogora ryoroha kandi bigabanya ububyimbirwe mu mara.

4. Urimo kugerageza kugabanya ibiro?

Ushobora gutekereza uti "Ni gute wagabanya ibiro urya ikintu kirimo amavuta?" Ariko ukuri ni ukundi. Imbuto za Macadamia zirimo fibre na poroteyine, bityo kurya bike byazo bizatuma wumva uhaze . Ibi bizagufasha kugenzura irari ryawe no kwirinda kurya cyane. Mu by'ukuri, ubushakashatsi bwakorewe ku bagore b'Abayapani bwagaragaje ko nyuma y'ibyumweru 3, abarya imbuto za Macadamia bagabanutse ibiro byinshi kurusha abaryaga amavuta cyangwa amavuta ya kokonati.

5. Ni byiza kandi ku buzima bw'amagufwa n'uruhu

Kalisiyumu, manyeziyumu na potasiyumu ni imyunyu ngugu y'ingenzi kugira ngo amagufwa akomere. Imbuto za Macadamia ni isoko nziza y'izi ntungamubiri. Zirimo kandi ibintu byitwa tocotrienols ( ubwoko bwa vitamine E) na squalene, bifasha mu kurinda uruhu iminkanyari n'umwuma.

Amakuru ku mirire y'imbuto za makadamiya

Ubusanzwe imbuto za Macadamia zifite isukari nkeya na karubohidrati. Reka turebere hamwe ingano y'intungamubiri ya garama imwe (hafi imbuto 10-12).

Ni angahe meza kurya?

Nkuko bigaragara kuri iyi mbonerahamwe, izi zifite karori nyinshi. Tekereza gato, niba uriye hafi kimwe cya kabiri cy'igikombe cy'imbuto za makadamiya, zifite karori zigera kuri 475. Ibyo ni nk'ifunguro kuri bamwe. Kubwibyo, kugira ngo ubone inyungu z'izi mbuto, ni ngombwa kuzirya mu rugero . Kurya imbuto zigera kuri 10-12 ku munsi birahagije.

Ubishyira mu biryo ute?

Ubu imbuto za Macadamia ziboneka mu maduka manini yo muri Sri Lanka. Ushobora kuzigura zirimo umunyu, zitarimo umunyu, zikaranze, kandi ari mbisi. Niba uri umuntu ugenzura umunyu, soma icyapa kiri ku gapaki. Zibike ari nshya, mu gikoresho gifunguye umwuka, ku bushyuhe bw'icyumba. Niba ushaka kuzibika igihe kirekire, ushobora no kuzibika muri firigo.

• Aho gushyira croutons hejuru ya salade, ongeramo imbuto za macadamia.
• Shyiramo imbuto za macadamia zaciwe mu ifunguro rya mu gitondo (inyama z'ibihwagari, granola).
• Shyiramo iyo uteka ibintu nk'imigati, ibisuguti, n'umugati.
• Kurya ibiryo bibisi nk'ifunguro ryoroshye.

Witondere allergie!

Ibi ni ingenzi cyane. Macadamia ni ubwoko bw'imbuto z'ibiti. Niba ufite ubwivumbure ku zindi mbuto z'ibiti, nka cashews, almonds, cyangwa walnuts, banza uganire na muganga wawe mbere yo kurya macadamia.

Hari igihe ushobora kugira ubwivumbure ku bwoko bumwe bw'imbuto ariko ntubugire ku bundi. Ariko si byiza gufata ingamba zo kwirinda. Niba uriye bumwe muri ubu bwoko bw'imbuto kandi ukagaragaza ibimenyetso bikurikira, witondere.

• Kuryarya uruhu cyangwa uburyaryate
• Kubyimba iminwa
• Kurya umunwa no mu muhogo, ukumva umuhogo wawe ufunze
• Izuru riva
• Kubabara mu gifu cyangwa isesemi