Tose takaona mhando dzakasiyana dzenzungu patinoenda kuchitoro. Kungofanana nemacashew, nzungu, nemaarumondi, hazelnuts imhando yenzungu inonaka uye ine hutano. Ungave wakadya nechokoreti. Dzakaita sebhora diki, dzine saizi yemarble hombe. Kana dzikadyiwa dzisina kubikwa, dzine magadzirirwo akaomarara ane 'chili' coating. Asi mabhenefiti ehutano akavanzwa mukati menzungu idzi diki haasi mashoma. Saka nhasi, ngatitaurei nezvekuti nzungu idzi dzinoshamisa dzinonzi hazelnuts dzinobatsira sei muviri wedu.
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Ndezvipi zvakanakira hutano hwehazelnuts?
Nzungu dzeHazelnut hadzisi zvekudya zvinonaka chete. Inzira yakanaka yekuwana mapuroteni anobva mumiti uye inopa miviri yedu simba nekukurumidza. Pamusoro pezvo, dzine zvimwe zvakawanda zvadzinobatsira. Ngatitarisei mabhenefiti makuru.
1. Inobatsira kuchengetedza moyo wako uine hutano
Funga nezvazvo, moyo wedu wakaita seinjini iri mumuviri wedu. Saka zvakakosha sei kuutarisira zvakanaka? Hazelnuts chikafu chakapfuma muOmega-3 fatty acids . Aya maOmega-3 akafanana neshamwari yepamwoyo yemoyo. Tsvagiridzo yakawana kuti ane kugona kunoshamisa kwekuderedza njodzi yechirwere chemwoyo.
Hazvisi izvozvo chete, hazelnuts dzine huwandu hwakawanda hwema antioxidants ane simba. Zvichitaurwa zviri nyore, ma antioxidants aya anoderedza kukuvara kwemasero mumuviri wedu, kureva, oxidative stress . Kushushikana uku kwe oxidative ndiko kunokonzera zvirwere zvakaita seBP. Ma phenolic compounds ari muma hazelnuts anobatsira kuderedza huwandu hwe cholesterol yakaipa mumuviri wedu uye kudzora kuzvimba kusingakoshi mumuviri. Kana zvese izvi zvikabatana, mwoyo yedu inofara uye ine hutano.
2. Inogona kubatsira kuderedza njodzi yekenza
Izwi rekuti kenza rinotityisa. Sezvatakambokurukura, kuwedzera kwe oxidative stress kunogona kuwedzera njodzi yekubatwa nemamwe marudzi ekenza. Ma enzymes e antioxidant akadai se manganese superoxide dismutase, anowanikwa mu hazelnuts, anogona kubatsira kuderedza kushushikana uku kwe oxidative uye kudzora njodzi yekenza.
Chinonyanya kukosha ndechekuti hazelnuts dzakapfuma muvhitamini E. Vhitamini E yakaita senhoo inodzivirira masero emuviri wedu kubva mukukuvadzwa kunogona kukonzera kenza.
Pamusoro pezvo, hazelnuts inzvimbo yakanaka yemakemikari anonzi proanthocyanidins , ayo anofungidzirwa kuti anobatsira kuderedza njodzi yekenza. Zvidzidzo zveTest-tube nemhuka zvakaratidza kuti mishonga iyi inogona kubatsira kudzivirira nekurapa mamwe marudzi ekenza. Kunyangwe zvichidikanwa kutsvagisa kwakawanda kuti zvionekwe kana mhedzisiro iyi yakafanana muvanhu, zvakawanikwa izvi zvekutanga zvinovimbisa zvikuru.
Ngatitarisei zvinovaka muviri zviri muhazelnuts.
Nzungu dzeHazelnut hadzina cholesterol zvachose. Asi dzine mafuta ane hutano akadai seomega-3, ayo anobatsira mwoyo. Aya anopa muviri wedu simba rakanaka.
Pamusoro pezvo, hazelnuts inzvimbo inochengeterwa mavitamini nemaminerari. Heino zvirimo:
- Vhitamini E
- Thiamine (vhitamini B1)
- Magnesium
- Mhangura
- Manganese
- Vhitamini B6
- Folate
- Fosforasi
- Potassium
- Zinki (Tuttanagam)
Zvese izvi zvakakosha pakuita mabasa akasiyana-siyana mumuviri wedu.
| Ruzivo rwezvekudya zvemagiramu makumi mashanu ehazelnuts (paketi imwe yemagiramu makumi mashanu) | |
|---|---|
| Rudzi rwechikafu | Saizi |
| Macalorie (simba) | 314 |
| Mafuta | magiramu 30.4 |
| Cholesterol | 0 mamirigiramu |
| Sodium | 0 mamirigiramu |
| Makabhohaidhiretsi | 8.35 magiramu |
| Faibha | 4.85 magiramu |
| Shuga | 2.17 magiramu |
| Mapuroteni | magiramu 7.5 |
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Iyi ipfungwa inokosha zvikuru. Nzungu dzakadai sehazelnuts dzine mafuta angangoita 80%. Kunyangwe akawanda acho ari mafuta ane hutano, zvakakosha kuyeuka kuti gramu yemafuta ine macalorie akapetwa kaviri pane gramu yemacarbohydrate kana mapuroteni.
Izvi zvinoreva kuti, kana ukadya nzungu dzakawanda, unogona kuwedzera macalorie akawanda mumuviri wako usingatombozvizivi. Saka, zvakakosha kuti uchenjerere huwandu hwaunodya. Chinhu chakanakisa kuyera huwandu hwaunoda pazuva, senge kapu diki, pane kudya paketi yenzungu kamwe chete. Ipapo unogona kunakidzwa nechikafu ichi chine hutano nekudzora.
Chimwe chinhu ndechekuti mabhenefiti ehutano hwenzungu idzi anogona kurasika kana dzakaputirwa zvakanyanya neshuga, chokoreti, kana munyu. Kana uchidya hazelnuts nekuda kwemabhenefiti adzo pahutano, edza kusadya chokoreti nedzakaiswa munyu zvakanyanya uye dzidye dziri muchimiro chadzo chechisikigo.
Ungawedzera sei hazelnuts mukudya kwako?
Nzungu nyowani dzinogona kudyiwa dzisina kubikwa nekudzura wodya tsanga dziri mukati. Asi unogona zvakare kudziwedzera pakudya kwako kwezuva nezuva. Izvi zvinowedzera kunaka kwakasiyana uye zvinovaka muviri mundiro. Nzungu dzinonaka nezvinhu zvakaita sechokoreti, maonde, mabhanana, uye caramel.
Heano mamwe madhishi anonaka aunogona kubika uchishandisa hazelnuts:
- Mabhisikiti nemakuki
- Mhando dzechingwa
- MaMuffin
- Keke remichero
- Mabhurawuni
- Masaladhi (anogona kubvarurwa kuita zvidimbu uye kusaswa pamusoro)
- Mamwe marudzi esupu
- Unogonawo kuwedzera zvishoma muporridge yedu ye oatmeal kana kunyange yogati.
Kana uine zvinokunetsa nezvekuwedzera chimwe chinhu chakadai mukudya kwako, kunyanya kana uine zvimwe zvirwere, zvakanaka kutaura nachiremba wako nezvazvo.
Mharidzo Yekuenda Nayo Kumba
- Nzungu dzeHazelnut dzakanaka kwazvo pahutano hwemoyo wako nekuti dzine omega-3s yakawanda uye antioxidants.
- Vhitamini E nezvimwe zvinhu zvirimo zvinogona kubatsira kuderedza njodzi yekenza.
- Kunyange hazelnuts dzichibatsira, dzine macalorie akawanda, saka chenjerera kuti unodya zvakadii. Chitsama chimwe chete pazuva chakakwana.
- Panzvimbo pemahazelnuts akaputirwa neshuga, munyu, kana chokoreti, idyai mahazelnuts echisikigo, asina kubikwa pese pazvinogoneka.
- Sezvineiwo nezvekudya chero kupi zvako, zvinonyanya kushanda kushandisa hazelnuts sechikamu chekudya kwakaringana.
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