Pamwe wakambodya nzungu, handiti? Asi wakambonzwa nezve 'Black Walnuts' here? Iyi imhando yenzungu yakasiyana zvishoma nenzungu dzatinotenga muchitoro, uye dzakanaka kwazvo. Kutaura zvazviri, dzakaita sechikafu chinotapira. Uchashamisika paunodzidza nezvekukosha kwadzo kwekudya uye mabhenefiti adzo pahutano. Ngationei kuti nzungu idzi nhema chii uye mabhenefiti adzo anoshamisa pahutano.
Chii chinonzi Black Walnuts?
Zvichitaurwa zviri nyore, idzi hadzisi nzungu dzatinowanzoona. Nzungu dzeChirungu dzatinotenga muchitoro dzinorimwa mumapurazi makuru. Asi nzungu nhema rudzi rwenzungu dzinowanikwa kubva mumiti inokura musango mumasango ekuNorth America. Uyu ndiwo musiyano mukuru pakati pezviviri izvi.
Kunaka kwenzungu idzi nhema kwakakoshawo zvikuru. Dzine kunaka kwakasimba uye kwevhu kupfuura nzungu dzemazuva ese. Dzinewo huwandu hwakawanda hweprotein kupfuura nzungu dzese. Pamusoro pezvo, dzakazara nevhitamini A, iron, fiber, nezvimwe zvicherwa.
Mukuongorora kwesainzi, nzungu nhema dzine huwandu hwakawanda hwe antioxidants uye polyunsaturated fatty acids kupfuura nzungu dzemazuva ese, izvo zvinogona kubatsira kuderedza njodzi yezvirwere zvakaita sekenza, chirwere chemwoyo, uye chirwere cheshuga.
Mabhenefiti anoshamisa ehutano hwewalnuts nhema
Nzungu nhema imhando yepamusoro inogona kuva nemigumisiro yakanaka pane zvese zviri mumuviri wedu. Ngatitarisei mabhenefiti iwayo rimwe nerimwe.
Yakanakira hutano hwemwoyo!
Nzungu nhema dzinobatsira zvikuru kuchengetedza moyo yedu ine hutano. Tsvagiridzo yakawana kuti nzungu dzinovandudza kuchinjika uye kushanda zvakanaka kwetsinga dzedu dzeropa (vascular reactivity). Zvichitaurwa zviri nyore, dzinobatsira mitsipa yeropa kupindura zvine hutano kune shanduko dziri kuitika mumuviri.
Uye zvakare,
- Inoderedza huwandu hwecholesterol yakaipa (LDL cholesterol) muropa.
- Inoderedza njodzi yekugwamba kweropa zvisina kufanira .
- Inodzora kuzvimba mumuviri.
Inobatsira kudzivirira zvirwere zvakawanda
Ongororo dzakaratidza kuti kudya nzungu dzakadai senzungu nhema nguva dzose kunogona kuderedza njodzi yezvirwere zvemwoyo nematombo emunduru. Zvikuru sei, vakadzi vanodya nzungu nguva dzose vakaonekwa kuti vane njodzi shoma yekubatwa nechirwere cheshuga. Dzinogonawo kubatsira kudzora BP, kuderedza njodzi yekenza, uye kudzivirira kuzvimba mumuviri.
Inobatsira kudzora kufuta
"Kudya nzungu kunoita kuti ufute, handiti?" ungafunga kudaro. Ichokwadi kuti nzungu dzine macalorie akawanda. Asi zvidzidzo zvenguva refu zvakaratidza kuti vanhu vanodya nzungu zvine mwero havawanzoremi uye vanofuta. Chikonzero cheizvi ndechekuti dzine faibha yakawanda . Sezvo dzakapfuma mufaibha, dzinokubatsira kuti unzwe wakaguta kunyangwe mushure mekudya zvishoma. Izvi zvinokubatsira kudzora kudya kwako zvakanyanya.
Zvinokurudzira kukura kwemabhakitiriya akanaka mudumbu redu.
Matumbu edu ane mamiriyoni emabhakitiriya akanaka anotibatsira kuti tive neutano hwakanaka. Kuchengetedza mabhakitiriya aya akanaka kwakakosha pahutano hwepfungwa pamwe nekudzivirira kubva kuzvirwere zvakaita sekenza yemuura. Mune imwe ongororo, vanhu vaidya magiramu makumi mana nematatu ewalnuts zuva nezuva kwemavhiki masere vakawana kuwedzera kukuru kwemabhakitiriya akanaka, akadai semaprobiotics, mumatumbo avo.
Yeuka, ura hwakanaka hwaro hwakanaka hwepfungwa nemuviri zvine hutano.
Inodzora huwandu hweshuga muropa
Nzungu nhema dzakapfuma mu polyphenols, rudzi rwe antioxidant yemiti inobatsira kuderedza huwandu hweshuga muropa. Hunhu uhwu hunowanikwawo muchokoreti nhema, green tea, uye kofi kusvika pamwero wakati. Aya mashoko akanaka kune avo vari panjodzi yekubatwa nechirwere cheshuga kana avo vari kuedza kudzora chirwere chavo cheshuga.
Ko hutano hwewalnuts nhema hwakaita sei?
Nzungu nhema chikafu chinovaka muviri. Ngatitarisei zvinovaka muviri zviri muzvipunu zvina (1/4 kapu).
| Chikamu chezvekudya | Huwandu (1/4 kapu) |
|---|---|
| Macalorie | 193 |
| Mapuroteni | magiramu masere |
| Mafuta | magiramu gumi nemasere |
| Makabhohaidhiretsi | magiramu matatu |
| Faibha | magiramu maviri |
| Shuga | magiramu 0 |
| Uye zvakare, zvinhu zvakakosha zvinosanganisira: | |
| Vhitamini E, folate, melatonin, iron, potassium, uye magnesium. | |
Zvinhu zvekufunga nezvazvo pakushandisa walnuts nhema
Kunyangwe izvi zvichibatsira, pane zvinhu zvishoma zvekuziva.
- Kurwara: Kana uine allergies kune dzimwe nzungu (semuenzaniso nzungu, cashew), kuchenjera kusadya nzungu nhema. Kana uine allergies, zvinogona kuva nengozi.
- Kudyidzana Kwemishonga: Izvi zvakakosha zvikuru. Nzungu nhema dzine zvinhu zvinonzi tannins . Izvi zvinogona kudyidzana nemimwe mishonga. Zvikuru sei,
- Kana uchitora mishonga inobvisa ropa mumuviri (anticoagulants) ,
- Kana uri munhu anogara achitora mishonga yekurwadziwa kwemudumbu kana chirwere chemudumbu ,
Usati waisa nzungu nhema pakudya kwako, iva nechokwadi chekuti wataura nachiremba wako wotsvaga mazano. Iye achakuudza kana idzi dzakakunakira kana kuti kwete, zvichienderana nehutano hwako.
Nzira yekuwedzera sei walnuts nhema mukudya?
Nzungu nhema dzine kunaka kwakasimba uye kwakaoma kupfuura nzungu dzemazuva ese. Saka unogona kudzishandisa mundiro ipi zvayo yaunobika nenzungu. Asi kunaka kwadzo kuchava kwakasimba zvishoma. Heano mamwe mazano:
- Idya yogati ine huchi hushoma uye zvidimbu zvishoma zvewalnuts nhema.
- Wedzera kana uchigadzira chingwa chebhanana.
- Paunenge uchibika pasta, sanganisa mashizha ebasil negariki kuti ugadzire muto wepesto unonaka.
- Isa pamusoro pesaradhi yako. Inowedzera kunaka kwakanaka uye kunhuhwirira kune saladhi.
- Isa pamusoro paunenge uchibika keke remakarotsi.
- Wedzera mu oats yako yemangwanani.
- Gadzira granola yakagadzirwa kumba nekugocha oats neuchi.
Mharidzo Yekuenda Nayo Kumba
- Nzungu nhema dzine hutano hwakanyanya, dzine mapuroteni akawanda, ma antioxidants, uye fiber kupfuura nzungu dzemazuva ese.
- Izvi zvinobatsira pahutano hwemwoyo, kudzora shuga muropa, hutano hwematumbu, uye kudzora huremu.
- Ichi chitubu chakanaka kwazvo chemapuroteni anobva mumiti nemafuta ane hutano.
- Chinonyanya kukosha: Kana uine allergy nenzungu kana kuti uri kutora mimwe mishonga, yakadai semishonga inobvisa ropa mumuviri (anticoagulants), iva nechokwadi chekubvunza chiremba wako usati wadya nzungu nhema.
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