Vazhinji vedu tinobvisa mbeu todzirasa kana tichibika manhanga, handiti? Asi waiziva here kuti mbeu idzodzo dzemanhanga dzakaraswa ipfuma izere nekudya kunovaka muviri. Mbeu idzi dzakanaka kwazvo pahutano hwedu. Saka nhasi, ngatitaurei nezvemabhenefiti makuru embeu idzi diki dzemanhanga.
Mbeu idzi dzemanhanga chii?
Zvichitaurwa zviri nyore, imbeu dzinodyiwa dzinowanikwa mukati memanhanga. Dzinowanzova dzakati sandara, dzakaita sedenderedzwa, uye dzakafukidzwa neganda rakaita sekirimu. Nyama iri mukati yakasvibira. Munyika dzakawanda, dzinodyiwa dzakakangwa nemunyu.
Ungave wakambozviona muzvitoro zvinonzi "pepitas." Mbeu dzemanhanga nepepitas zvakafanana here? Hapana musiyano mukuru. Pepitas iganda regirini rinobva pakubvisa ganda jena pamusoro pembeu dzemanhanga. Mamwe marudzi emanhanga anoberekawo mbeu dzisina ganda, idzo dzinonziwo pepitas.
Munhoroondo, vanhu vari munyika dzakadai seMexico vanga vachishandisa mbeu dzemanhanga sechikafu uye semishonga kwemakore anopfuura 7,500. Chikonzero cheizvi ndechekuti mbeu idzi dzine hutano hwakawanda. Dzakapfuma mumafuta asina kuguta, omega-3s, uye maminerari akaita semagnesium .
Mabhenefiti anoshamisa embeu dzemanhanga pahutano
Mbeu dzemanhanga chikafu chikuru chine mapuroteni, mafuta ane hutano, mavhitamini, uye zvicherwa. Dzinogonawo kubatsira kuderedza njodzi yezvirwere zvisingaperi zvakaita sekenza. Ngatitarisei mabhenefiti makuru.
1. Inoderedza kuzvimba mumuviri
Mbeu dzemanhanga dzakapfuma mu antioxidants. Zvichitaurwa zviri nyore, dzinodzivirira masero emuviri wedu kubva kuzvirwere uye dzinoderedza kuzvimba kusingakoshi mumuviri. Kana ukadya neganda, bhenefiti iyi inotowedzera nekuti dzakapfuma mu fiber. Izvi zvakakosha zvikuru pakudzivirira zvirwere zvisingaperi zvakaita sechirwere cheshuga nechirwere chemwoyo.
2. Hunhu hwekurwisa kenza
Dzimwe ongororo dzemurabhoritari dzakaratidza kuti mbeu dzemanhanga dzinogona kumisa kukura kwemasero ekenza yemazamu neeprostate. Dzakawanikwawo kuti dzinogona kukonzera kufa kwemasero ekenza (maitiro anonzi `apoptosis`). Izvi zvinofungidzirwa kuti zvinokonzerwa nehuwandu hwakawanda hweantioxidant mumbeu idzi. Zvisinei, kutsvagurudza kwakawanda muvanhu kunodiwa.
3. Inobatsira pahutano hweprostate kuvarume
Varume vazhinji vanokura prostate (benign prostatic hyperplasia, kana BPH) pavanenge vachikura. Izvi zvinogona kukonzera zviratidzo zvakaita sekunge munhu anowanzoita weti uye kusazvidzora. Mimwe mishonga yekuMadokero yechirwere ichi inogona kukonzera kusagadzikana pabonde semhedzisiro. Zvisinei, tsvakurudzo yakaratidza kuti kutora 500 milligrams yemusanganiswa wenhanga kaviri pazuva kunogona kuderedza zviratidzo zveBPH uye kuvandudza hupenyu hwemunhu.
4. Inodzivirira hutano hwemwoyo
Mbeu dzemanhanga dzakapfuma mu magnesium . Izvi zvinobatsira kudzora BP. Kudya chikafu chakapfuma mu magnesium kwakaratidzwa kuderedza njodzi yekurohwa nechirwere chemwoyo. Zvakare, ma antioxidants ari mumbeu idzi anowedzera huwandu hwe nitric oxide mumuviri wedu. Molekyu iyi inobatsira mukuchengetedza mitsipa yeropa yedu ichichinjika uye ine hutano, uye kuchengetedza kutenderera kweropa kwakanaka.
5. Zvinobatsira pakurara zvakanaka
Kudya mhodzi shoma dzemanhanga usati warara kunogona kukubatsira kurara zvakanaka husiku. Mhodzi dzemanhanga dzine amino acid tryptophan inosimudzira kurara. Dzinewo mamineral akaita se zinc, copper, uye selenium, izvo zvinogona kubatsira kuvandudza nguva yekurara kwako.
Chinonyanya kukosha ndechekuti magnesium iri muchikafu ichi inobatsira kuderedza kushushikana nekuzvidya mwoyo, izvo zvinonyanya kukonzera kushaya hope.
6. Inogona kuwedzera huwandu hwembeu
Muchidzidzo chakaitwa nembeva dzakanga dzarasikirwa nekukwanisa kwadzo kugadzira mbeu yemurume nekuda kwekurapwa nechemotherapy, mbeu yemanhanga yakadzoreredza kugadzirwa kwembeu yemurume kusvika pamwero wakati. Kutsvagurudza kwakawanda kunodiwa kuti kuone kuti izvi zvinoshanda sei kuvanhu.
Mbeu dzemanhanga dzinopa hutano hwakadini?
Mbeu dzemanhanga dzinopa hutano. Heino chikafu chinovaka muviri chinokwana maspuni maviri (1 ounce kana magiramu makumi maviri nemasere).
| Chikamu chezvinovaka muviri | Saizi |
|---|---|
| Macalorie | 126 |
| Mapuroteni | magiramu 5.3 |
| Mafuta | 5.5 magiramu (akawanda acho mafuta ane hutano) |
| Makabhohaidhiretsi | magiramu 15.3 |
| Faibha | 5.2 gramu (neganda) |
Pamusoro pezvo, inzvimbo yakanakawo ine zvicherwa zvakakosha zvakaita sephosphorus, potassium, magnesium, calcium, iron, uye zinc. Zvisinei, yeuka kuti fiber iri mupepitas dzakapepetwa yakaderera zvikuru, sezvo fiber yakawanda iri muganda.
Ungadya sei mhodzi dzemanhanga? Ndeipi nzira yakanakisisa?
Bvisa mhodzi kubva mumanhanga wodzigeza zvakanaka kuti ubvise zvidimbu zvinonamira. Unogona kuzodzidya dzisipo, kana kuti unogona kudzigocha muovheni ine mafuta emuorivhi mashoma kwemaminitsi makumi matatu kusvika makumi mana. Kudzigocha kunoita kuti dzive nyore kugaya, kunowedzera mazinga eantioxidant, uye kunowedzera kunaka.
Nzira ine hutano hwakanakisisa
Mbeu dzemanhanga dzine kemikari inonzi phytic acid . Izvi zvinodzivirira muviri kuti usatore mamineral akaita sesimbi ne zinc kubva muzvikafu zvatinodya. Saka nzira yakanakisa yekuderedza iyi phytic acid ndeyekunyika kana kumera mbeu usati wadya.
- Kunyika: Gezai mbeu zvakanaka, mudziise mundiro, mowedzera mvura kusvika dzafukidzwa. (Huwandu hwemvura hunofanira kupetwa kaviri kana katatu kupfuura huwandu hwembeu). Regai dzinyikwe patembiricha yemumba kwemaawa 1-4. Wobva wasvina mvura woidya isina kubikwa kana yakakangwa.
- Kumera: Mushure mekunyikwa sezvataurwa pamusoro apa, sefa mvura woisa mvura yakachena zvakare woisiya kwemaawa 8-12. Kana ganda rembeu razvimba uye raita sekunge rava kuda kumera, sefa mvura woishandisa.
Unogona kushandisa mbeu dzakagadzirwa nenzira iyi mumasaladhi, soups, yogati, kana sechikafu chekudya.
Pane migumisiro yakaipa here? Zvinhu zvekuziva nezvazvo
Mbeu dzemanhanga dzinowanzo shandiswa zvakanaka, asi pane zvimwe zvinhu zvekuziva.
- Kurwara:Kurwara nembeu dzemanhanga hakuwanzoitiki, asi hazviwanzoitiki. Kana ukaona zviratidzo zvakaita sekukwenya, kuzvimba, kurutsa, kana kuoma kufema mumuromo kana pahuro, tsvaga rubatsiro rwechiremba nekukasika.
- Kudyidzana Kwemishonga: Mbeu dzemanhanga dzine vhitamini K yakawanda, omega-3s, uye magnesium. Izvi zvinogona kukanganisa BP uye kugwinha kweropa. Kana uri kutora mishonga inodzikisa ropa (semuenzaniso, Warfarin), mishonga yeBP yakakwira, kana diuretics, iva nechokwadi chekutaura nachiremba wako usati waisa mbeu dzemanhanga mukudya kwako nguva dzose.
- Kushungurudzika mudumbu: Izvi zvinonaka uye zvinogona kuita kuti ude kudya zvakawanda panguva imwe chete. Zvisinei, nekuti zvine fiber yakawanda, kudya zvakanyanya panguva imwe chete kunogona kukonzera kurwadziwa mudumbu, kuzvimba, kana manyoka. Saka iva nechokwadi chekudya huwandu hunokurudzirwa pazuva (anenge chipunu chimwe chete kana zviviri zvidiki).
Mharidzo Yekuenda Nayo Kumba
- Mbeu dzemanhanga hadzisi dzekungorasa chete, asi chikafu chikuru chine zvinovaka muviri zvakaita seomega-3, magnesium, uye zinc.
- Inobatsira zvikuru pahutano hwemwoyo, kudzora BP, kurara zvakanaka, uye hutano hweprostate.
- Kunyika kana kuimera usati wadya kunogona kubatsira muviri kuti unyatso tora zvinovaka muviri.
- Nekuti izvi zvine macalorie akawanda, zvakakwana kudya zvishoma, senge chitsama, pazuva.
- Kana uri kutora mishonga yechirwere chisingaperi (kunyanya mishonga inoderedza ropa kana BP), bvunza chiremba wako usati wawedzera mishonga iyi mukudya kwako nguva dzose.
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