Ibintu utari uzi kuri Water Chestnut - Ese koko iyi ni ubwoko bwa cashew?

Iyo uriye ifunguro nk'iryo 'ryaciwe' muri resitora y'Abashinwa, wigeze utekereza ku mboga zidasanzwe zifite amabara y'amata zikora ijwi 'riturika' iyo uziriye? Ni cyo 'cashew y'amazi' ari cyo. Ariko nubwo izina 'cashew' ari ryo, ubu si bwo bwoko bwa cashew tuzi. Mu by'ukuri ni imboga zidasanzwe zikura munsi y'amazi mu bishanga byo mu bishanga. None rero uyu munsi, reka tuvuge ku mabanga y'ubuzima yihishe y'iyi cashew yo mu mazi iryoshye kandi isharira.

Iyi Chestnut yo mu mazi ni iki?

Mu magambo make, ibimera byo mu mazi si imbuto cyangwa ubwoko bwa kashew. Ni igice cy'ibimera byo mu mazi biribwa. Nk'ibirayi. Iki kimera gisa n'ibyatsi. Bikunze guhingwa mu bihugu bya Aziya nko mu Bushinwa, mu Buhinde, muri Filipine no mu Buyapani. Bihingwa kandi muri Ositaraliya, mu bihugu bimwe na bimwe bya Afurika, no mu birwa byo mu Nyanja ya Pasifika.

Turya ibice bito, byuzuye, bisa n'ibinyabijumba by'iki kimera bikura munsi y'ubutaka (byitwa corms). Ibi bishobora kuribwa ari bibisi cyangwa bitetse. Mu biryo byo muri Aziya, iki kinyabutabire cyo mu mazi ni ingenzi cyane. Impamvu ni uko, uko cyaba gitetse kose, kidatakaza uburyohe bwacyo 'bushyushye'.

Ese bishya cyangwa bibitswe mu macupa ni byiza kurushaho?

Hari itandukaniro rito hagati y'ibi byombi.

• Udukoko two mu mazi mashya: Utwo dukoko turaryoshye gato kurusha utwo mu macupa. Ariko hari ikintu kimwe cy'ingenzi cyane . Niba urya udukoko two mu mazi mashya ari mbisi, dushobora kuba dufite udukoko twitwa "Fasciolopsiasis". Kugira ngo wirinde ibi, ugomba gukuraho uruhu rw'udukoko two mu mazi hanyuma ukaraba neza mbere yo kurya.

• Uduti two mu mazi yo mu macupa: Tuboneka ku bwinshi mu maduka yacu. Iyo dukozwe mu macupa, uruhu rurakurwaho rukamera rwose cyangwa rukagabanywamo ibice. Ingaruka zo kuba dufite udukoko twavuzwe haruguru ni nke cyane. Ariko, ni byiza kuvoma amazi mu gacupa no kumesa neza mbere yo kubikoresha.

Ibyiza bitangaje byo kurya imbuto za cashew ku buzima

Iyi mboga nto ifite akamaro kenshi ku mibiri yacu. Reka turebe iby'ingenzi.

1. Irinda ubuzima bw'umutima

Inyama z'ibijumba zikungahaye kuri potasiyumu, imyunyu ngugu ifasha mu kugenzura umuvuduko ukabije w'amaraso no kugabanya ibyago byo kurwara indwara zo mu bwonko . Ubushakashatsi bwagaragaje ko abantu barya indyo ikungahaye kuri potasiyumu bafite ibyago bike cyane byo kurwara indwara z'umutima.

2. Imbaraga zikomeye zo kurwanya imisemburo mibi

Uruhu rw'imbuto za kashew rukungahaye cyane ku bintu bikomeye byitwa antioxydants. Izi antioxydants ni nk'intwari nto zisana ibyangiritse ku turemangingo tw'umubiri wacu. Zigabanya ububyimbirwe mu mubiri kandi zigafasha kugabanya ibyago byo kurwara indwara zidakira nka kanseri.

3. Ifasha cyane mu igogora ry'ibiryo

Cashew ni ibiryo bikungahaye kuri fibre . Fibre ni ingenzi mu mikorere y'amara yacu. Ifasha mu igogora ry'ibiryo neza. Nanone, kubera ko fibre ifata amazi ikanagabanya umwanda, iki ni igisubizo cyiza cyane ku bantu bafite ibibazo nko kutagira impatwe.

4. Urimo kugerageza kugabanya ibiro?

Niba uri kuri gahunda yo kugabanya ibiro, ni byiza gushyiramo imbuto za cashew mu mirire yawe. Kubera ko imbuto za cashew zirimo fibre nyinshi, zishobora kugufasha kumva uhaze nubwo warya bike. Ariko, zifite karori nkeya. Ibi bivuze ko uzumva uhaze nta karori zikenewe zongewe mu mubiri wawe.

Tekereza kuri ibi: niba wongeyemo cashew muri salade yawe cyangwa ukaranze, ibiryo bizaba biryoshye, bifite imiterere yihariye, kandi bizakunezeza.

5. Ni byiza ku bafite ibibazo byo mu gifu (FODMAP nkeya)

Hari abantu bafite ibibazo byo mu gifu nka (IBS - Irritable Bowel Syndrome). Bagorwa no gusya ubwoko bumwe na bumwe bw'isukari (bwitwa FODMAPs). Kurya ibyo biribwa bishobora gutera kubyimba no kuribwa mu gifu. Ariko, cashew ni ibiryo bifite agaciro ka FODMAP gake . Ibi bivuze ko n'abafite ibibazo byo mu gifu bashobora kubirya nta kibazo.

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Reka tugereranye agaciro k'intungamubiri z'imbuto za kashew.

Hari itandukaniro rigaragara mu mirire y'ibijumba bishya n'ibikonje. Ibi birasobanuka uhereye ku mbonerahamwe iri hepfo. Ibi biragaragara kuri garama zigera ku 100 (hafi igikombe 2/3).

Nkuko bigaragara kuri iyi mbonerahamwe, agaciro k'intungamubiri za cashew nshya, cyane cyane potasiyumu na fibre, kari hejuru cyane ugereranyije n'iza cashew zo mu macupa. Zifite kandi karori nyinshi na karubohidrati. Bityo rero ushobora guhitamo ukurikije ibyo ukeneye.

Ubitegura ute kugira ngo ubirye?

Hari uburyo bwinshi bwo kurya cashew. Ushobora kuzitegura uko ubyifuza.

• Shyiramo imbuto za cashew mu gukaranga byakozwe mu nyama, amafi cyangwa imboga.
• Nk'isupu: Ushobora guteka isupu iryoshye wongeyemo utubuto tw'amazi ku kintu nk'ingurube.
• Kuri salade: Ushobora kuyishyira muri salade y'inkoko cyangwa salade ya tuna kugira ngo wongere ubushyuhe.
• Nk'uburyo bwo kurya: Gerageza gupfunyika cashews muri bacon hanyuma uziteke.
• Nk'icyuzuza: Gishobora kongerwa ku migati, uduce duto, n'ibindi nk'icyuzuza hamwe n'izindi mboga.
• Nk'umugati: Deseri ikunzwe cyane yo muri Tayilande yitwa "Red Rubies" ikorwa mu macashew. Iraryoha cyane iyo ikozwe mu mata y'inkoko.
• Nk'ifu: Ifu ya Cashew yumishwa ikasenywa. Iyi fu ikoreshwa mu gukurura ibiryo no mu bicuruzwa bimwe na bimwe byo mu migati.

Niba urimo gutekereza kongeramo ikintu gishya mu mirire yawe, gerageza cashew. Kubera akamaro kayo ku buzima, ishobora kuba imwe mu mboga ukunda cyane. Ariko, niba ufite indwara zidakira, ni byiza kugisha inama muganga wawe mbere yo kugira icyo uhindura ku mirire yawe.