Tose tinoda kudya nzungu dzakadai semacashew, nzungu, nemaarumondi, handiti? Izvi zvakanaka kana uchinzwa nzara, kana kuti uchida kudya chimwe chinhu chinonaka. Asi panguva ino, kune rudzi rwenzungu munyika medu rusina kumbonzwa nezvarwo nevanhu vazhinji, asi rwakazara nekudya uye rune mabhenefiti anoshamisa pahutano. Idzo nzungu dzepecan. Kunyangwe dzichitaridzika senzungu pakutanga, kuravira kwadzo uye hunhu hwadzo zvakasiyana. Saka nhasi, ngatitaurei nezvechinhu ichi chidiki chinovaka muviri.
Nzungu idzi dzepecan chii?
Zvichitaurwa zviri nyore, mapecan muchero wemhando yemuti unokura munyika dzakadai seUnited States neMexico. Kufanana nemacashew munyika medu, vanhu vazhinji vanoafarira nekuda kwekunaka kwawo kwakapfava uye kutapira kwechisikigo.
Asi hazvisi zvekungonaka chete, asiwo zvine simba rekudya. Zvine mavhitamini, zvicherwa, mapuroteni, mafuta ane hutano , uye fiber. Uyezve, mapecan asina kubikwa haana cholesterol, hapana sodium, uye makabhohaidhiretsi mashoma.
| Zvinovaka muviri mu 1 ounce (28 gramu / inenge 19 nzungu) dzemapecan | |
|---|---|
| Macalorie | 196 |
| Mafuta ese | magiramu 20.4 |
| Rudzi rwakanaka rwemafuta (Monounsaturated fat) | magiramu 11.6 |
| Makabhohaidhiretsi | magiramu 3.9 |
| Fiber yekudya | magiramu 2.7 |
| Shuga | 1.1 magiramu |
| Mapuroteni | magiramu 2.6 |
Mabhenefiti anoshamisa ehutano ekudya pecans
Kusanganiswa kwemapuroteni, mafuta akanaka, uye faibha zvinowanikwa mumbeu idzi diki hakungopi miviri yedu simba chete, asiwo kunodzora nzara uye kunoita kuti tinzwe takaguta kwenguva yakareba.
Shamwari yepamwoyo
Mapecan chikafu chine calcium yakawanda, magnesium, uye potassium . Zvese izvi zvitatu zvinovaka muviri zvinoshanda pamwe chete kuti zvibatsire kudzora BP yedu.
Chinhu chinonyanya kukosha ndechekuti mafuta ari mumapecans akawanda anenge ari mafuta asina kubikwa . Izvi zvakafanana nemafuta akanaka anowanikwa mumaavocado. Kana ukadya chikafu chine mafuta akawandisa semachipisi embatatisi pane chikafu chine mafuta akawandisa, unogona kuderedza huwandu hwecholesterol yakaipa, kana kuti LDL (Low-Density Lipoprotein) cholesterol mumuviri wako. Kuderedza cholesterol yeLDL zvinoreva kuderedza njodzi yechirwere chemwoyo nestroke.
Ongororo yakaitwa munguva pfupi yapfuura yakawana kuti vanhu vaidya mapecan zuva nezuva vaiva nemazinga akaderera echolesterol yakaipa pane avo vasina kudya.
Inobatsira kudzora chirwere cheshuga
Mapecan chikafu chakanaka kune vanhu vane chirwere cheshuga nekuti ane indekisi yakaderera yeglycemic . Izvi zvinoreva kuti kudya mapecan hakukonzere kukwira kweshuga muropa kamwe kamwe.
Hazvisi izvozvo chete, kana ukadya mapecan mashoma ane chikafu chine glycemic index yakakwira senge mupunga, anobatsirawo kudzora mwero wekuwedzera kweshuga muropa rako. Zvakare, kudya mapecan mashoma paunenge uine nzara kunogona kukubatsira kunzwa wakaguta, saka unogona kudzora kudya kwako chikafu chine shuga yakawanda.
Kurerukirwa kubva pakurwadziwa kwemajoini (Arthritis)
MaPecan ane omega-3 fatty acids . Izvi zvinogona kuderedza kuzvimba nekuzvimba mumuviri. Nokudaro, zvinogona kubatsira kuderedza marwadzo anokonzerwa nezvirwere zvemapfundo zvakaita searthritis. Pamusoro pezvo, zvinovaka muviri zvakaita semagnesium, calcium, vitamin E, uye zinc zvinobatsirawo mukuderedza kuzvimba uku.
Zvidzivirire kubva kuzvirwere.
Vhitamini A, vhitamini E, uye zinc zvinovaka muviri zvakakosha kuti dziviriro yemuviri yedu irambe yakasimba. MaPecan akapfuma mune zvese zvitatu. Anewo folate, iyo inobatsira kudzivirira kubva mukukuvadzwa kweDNA kunogona kukonzera masero ekenza.
MaPecan chikafu chine ma antioxidants akawanda. Ma antioxidants akafanana nemasoja madiki anotidzivirira kubva kuma free radicals anokuvadza masero edu. Kukuvadzwa uku kwemasero ndiko kunokonzera zvirwere zvakakomba zvakaita seAlzheimer's, Parkinson's disease, uye cancer.
Chenjerera zvinhu izvi paunenge uchidya mapecan.
Kunyangwe zvichibatsira, kuwanda kwechinhu chero chipi zvacho hakuna kunaka. Pane zvinhu zvishoma zvatinofanira kutarisisa pakudya mapecan.
- Kurwara: Kufanana nechero nzungu, mapecan anogona kukonzera allergy kune vamwe vanhu. Kana uine allergies kune dzimwe nzungu, chenjera usati wadya mapecan. Kana zvichidikanwa, bvunza chiremba wako.
- Matambudziko ekugaya chikafu: MaPecan ane fiber yakawanda. Kunyange zvazvo izvozvo zvakanaka, kudya zvakanyanya panguva imwe chete kunogona kukonzera kuzvimba, kurwadziwa mudumbu, uye gasi. Saka, wedzera zvishoma pakudya kwako kwezuva nezuva.
- Chenjererai saizi yechikamu: Kunyange hazvo mapecan aine mafuta ane hutano , anewo macalorie akawanda. Saka kana muchitarisa huremu hwenyu, chenjererai saizi yechikamu. Mapecan 19 (anenge ounce) pazuva anokwana.
- Chenjerera mapecan akagadziriswa: Mapecan anotengwa muchitoro, akaputirwa, akarungwa nemunyu, kana akagochwa neshuga anogona kunge aine macalorie asingakoshi uye mafuta asina kunaka. Sarudza mapecan asina kubikwa pese pazvinogoneka.
Ungawedzera sei mapecans mukudya kwako?
Izvi zviri nyore kwazvo kuwedzera pakudya.
- Pane kudya mabhisikiti nemachipisi embatatisi panguva yetii yemasikati, idyai mapecan.
- Isa zvishoma pa oats, salad, kana yogurt yako yemangwanani. Izvi zvinowedzera kunaka uye mabhenefiti.
- Paunenge uchibika mapanikeki, mamuffin, kana makeke, edza kuwedzera zvidimbu zvepecan pane chocolate chips.
- Kunaka kunowedzera kana izvi zvikagochwa zvishoma.
| Rudzi rwenzungu | Mapuroteni (28 gramu) | Mafuta akanaka (28 gramu) | Macalorie (pa 28 gramu) |
|---|---|---|---|
| MaPecan | magiramu 2.6 | 11.6 magiramu (Monounsaturated) | 196 |
| Nzungu | 4.3 magiramu | 13.4 magiramu (Yakasanganiswa) | 185 |
| Maarumondi | magiramu matanhatu | 9 magiramu (Monounsaturated) | 164 |
Sezvamunoona kubva patafura iri pamusoro, mhando yega yega yenzungu ine mabhenefiti ayo akasiyana. Maarumondi ane mapuroteni akawanda, walnuts ane omega-3 yakawanda, uye mapecan ane ma antioxidants akawanda uye mafuta ane hutano hwemoyo. Saka, zvakanaka kuchinjanisa mhando idzi wodziwedzera mukudya kwako nehuwandu hwakakodzera.
Mharidzo Yekuenda Nayo Kumba
- Nzungu dzePecan chikafu chikuru chine mavitamini, maminerari, ma antioxidants, uye mafuta ane hutano .
- Izvi zvinonyanya kubatsira pahutano hwemwoyo, kudzora chirwere cheshuga, uye kuderedza kuzvimba mumuviri.
- Sezvo macalorie akawandisa, kudya zvishoma (nzungu dzinenge 19) pazuva kwakakwana.
- Kana uine allergies kunzungu, chenjera usati wadya pecans. Kana usina chokwadi, bvunza chiremba wako.
- Edza kudya mapecan asina kubikwa asina shuga kana munyu wakawedzerwa zvakanyanya sezvinobvira.
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