Ese kurya ubunyobwa ni byiza ku mubiri wawe koko? (Ubunyobwa) Reka tubimenye neza!

Ubunyobwa ni ikintu twese dukunda kurya. Ese ntabwo ari byiza kurya ubunyobwa mu gihe turi mu rugendo, tureba filime, cyangwa tuganira n'inshuti? Ariko se wigeze utekereza ku buryo ubu bwoko bw'ubunyobwa buryoshye bugirira akamaro imibiri yacu, cyangwa niba rimwe na rimwe bushobora kwangiza? Uyu munsi, reka tuvuge ku byiza n'ibibi, ibyiza ku buzima, n'ibintu tugomba kwitondera.

Ubunyobwa ni iki mu by'ukuri?

Abantu benshi batekereza ko ubunyobwa ari ubwoko bw'imbuto nk'imbuto za cashew na almond. Ariko si ko bimeze mu by'ukuri. Ubunyobwa ni ubwoko bw'imbuto z'ibinyamisogwe, bivuze ko ziri mu muryango umwe w'ibimera nk'amashaza, soya, n'intete turya. Nanone byitwa "Ubunyobwa." Ibyo biterwa nuko bumera munsi y'ubutaka nk'imbuto z'ibimera, aho kumera ku biti.

Iyo urebye amateka, bivugwa ko iki gihingwa cy’ubunyobwa cyaturutse muri Amerika y’Epfo. Ndetse n’inkono z’ibumba zikozwe mu ishusho y’ubunyobwa, zifite imyaka igera ku 3.500, zarabonetse muri utwo turere. Bityo rero iki ni ifunguro rishaje cyane kandi rifite agaciro.

Akamaro ko kurya ubunyobwa ku buzima

Ubunyobwa si ifunguro riryoshye gusa, ni ibiryo by'inyongera birimo intungamubiri. Reka turebe inyungu ubunyobwa buzanira umubiri wacu.

1. Ni byiza cyane ku buzima bw'umutima

Iyo dutekereje ku "byiza ku mutima," dutekereza ku mbuto nk'imbuto za walnuts na almonds. Ariko ubushakashatsi bwagaragaje ko imbuto za walnuts nazo zifite akamaro nk'ako.

Ubunyobwa bukungahaye kuri aside irike y’ibinure ikungahaye kuri monounsaturated na polyunsaturated, ikaba ari ingirakamaro ku mibiri yacu. Izi nyugunyugu "nziza" zigabanya urugero rwa cholesterol mbi (LDL cholesterol) mu mibiri yacu. Zifasha kandi kugenzura umuvuduko w’amaraso. Ibi bigabanya ibyago byo kurwara indwara zikomeye nk’indwara z’umutima na stroke. Byongeye kandi, ubunyobwa bufasha kandi kugabanya ububyimbirwe mu mubiri, kuko ubu bubyimbirwe ari imwe mu mpamvu zitera indwara z’umutima.

2. Bifasha mu kugabanya ibiro

Tekereza nawe, ese umuntu ugerageza kugabanya ibiro ashobora kurya ubunyobwa? Igisubizo ni "yego". Ubunyobwa bukungahaye kuri poroteyine na fibre. Ibi bituma wumva uhaze nubwo wamaze kurya bike. Ibi bifasha kugenzura kurya cyane.

3. Bigabanya ibyago byo kurwara diyabete

Ubunyobwa ni ibiryo bifite glucose nkeya . Muri make, kurya ubunyobwa ntibitera isukari mu maraso kwiyongera. Ubushakashatsi bwagaragaje ko kurya ubunyobwa bishobora kugabanya ibyago byo kurwara diyabete yo mu bwoko bwa 2 .

4. Bifasha mu kurinda kanseri

Antioxydants na resveratrol mu bunyobwaUbunyobwa burimo ibinyabutabire nka catechins. Ubushakashatsi bwagaragaje ko ibi bifasha mu gukumira gukura kw'uturemangingo twa kanseri. By'umwihariko, byagaragaye ko abantu bakuze bashobora kugabanya ibyago byo kurwara kanseri yo mu gifu (`gastric noncardia adenocarcinoma`) barya ubunyobwa n'amavuta y'ubunyobwa.

5. Ituma ubwonko bukora neza kandi bukanatuma umuntu yibuka neza

Ubunyobwa burimo intungamubiri nyinshi nka niacin, vitamine E, na resveratrol . Ibi bishobora gufasha mu kurinda indwara ya Alzheimer . By'umwihariko, byagaragaye ko kubona vitamine E mu biribwa bisanzwe nk'ubunyobwa bigira akamaro ku bwonko kuruta kuyifata mu buryo bw'ibinini.

Akamaro k'intungamubiri z'ubunyobwa

Ubunyobwa bw'ibishyimbo ni isoko y'intungamubiri. Reka turebe intungamubiri z'ingenzi zirimo n'icyo zimarira imibiri yacu.

Dore amakuru y'imirire kuri garama 1 y'ubunyobwa bwumye (hafi garama 28, ni ukuvuga hafi ubunyobwa 35 kuri buri gice):

• Kalori: 180
• Poroteyine: garama 8
• Ibinure: garama 15
• Fibre: garama 2

Ibintu ugomba kwitondera mugihe urya ubunyobwa

Uko ubunyobwa bugira akamaro kose, hari igihe tugomba kwitonda. Ubunyobwa ntibutanga inyungu zimwe kuri buri wese.

1. Kurwara indwara y'ubunyobwa

Iki ni cyo kintu cy'ingenzi cyane. Ubunyobwa ni kimwe mu bintu bikunze kurwara ubwivumbure ku biryo ku isi. Kuri bamwe, ibi bishobora kuba bibi cyane .

2. Ibibazo by'igogora

Nubwo hari abantu badafite ubwivumbure ku bijumba, kurya byinshi bishobora gutera kubyimba mu gifu no kubyimba. Rero ni byiza kugabanya ingano y'ibiryo waryaga (hafi garama 1 ku munsi) .

3. Uburozi bw'ibiryo

Hari igihe, iyo ubunyobwa budabitswe neza, bushobora gutera mikorobe zangiza. Bagiteri ya Salmonella cyangwa fungus Aspergillus flavus ishobora gukura. Kubwibyo, ni ngombwa kugura ubunyobwa mu masoko yizewe kandi mu mapaki apfunyitse neza.

4. Kongeramo umunyu n'isukari

Ubunyobwa bumwe na bumwe mu iduka bwongereyemo umunyu mwinshi kugira ngo bwongere uburyohe bwabwo. Nanone, amavuta y'ubunyobwa ashobora kuba yarongeyemo isukari n'umunyu mwinshi . Ibi ntabwo ari byiza ku mubiri. Soma rero icyapa kiri ku ipaki hanyuma uhitemo ibiryo birimo umunyu n'isukari bike cyangwa nta na kimwe cyongereyeho.