Kana uchidya chikafu chakaita sechinochekwa paresitorendi yekuChina, wakambofunga here nezvemuriwo unoshamisa une ruvara rwemukaka unoita ruzha rwekuti 'kutsemuka' paunoudya? Ndizvo zvinoreva 'water cashew'. Asi pasinei nezita rekuti 'cashew', iyi haisi mhando yecashew yatinoziva. Chaizvoizvo muriwo unokosha zvikuru unokura pasi pemvura munzvimbo dzine matope. Saka nhasi, ngatitaurei nezvezvakavanzika zvehutano zveiyi cashew yemvura inonaka uye inonaka.
Chii chinonzi Water Chestnut iyi?
Zvichitaurwa zviri nyore, machestnut emvura haasi nzungu kana rudzi rwecashew. Ndiwo anodyiwa nechirimwa chemumvura. Sembatatisi. Chirimwa ichi chinotaridzika seuswa. Chinonyanya kurimwa munyika dzeAsia dzakadai seChina, India, Philippines, neJapan. Chirimwawo muAustralia, dzimwe nyika dzeAfrica, nezvitsuwa zviri muPacific Ocean.
Tinodya zvidimbu zvidiki, zvakatenderera, zvakaita semachubhu emuti uyu zvinokura pasi pevhu (zvinonzi macorms). Izvi zvinogona kudyiwa zvisina kubikwa kana kubikwa. Muchikafu chekuAsia, chestnut iyi yemvura inokosha. Chikonzero cheizvi ndechekuti, zvisinei nekuti yakabikwa zvakadii, hairasikirwe nekuravira kwayo 'kwakaoma'.
Zviri nani here kana kuti zviri mumagaba?
Pane musiyano mudiki pakati pezviviri izvi.
- Machestnut emvura yakachena: Aya anotapira zvishoma pane emumagaba. Asi pane chinhu chimwe chakakosha . Kana ukadya machestnut emvura yakachena asina kubikwa, anogona kunge aine tupukanana tunonzi "Fasciolopsiasis". Kuti udzivise izvi, unofanira kubvisa ganda remachestnut emvura woageza zvakanaka usati wadya.
- Machestnut emvura ari mumagaba: Aya anowanikwa akawanda muzvitoro zvikuru zvedu. Kana akabikwa mumagaba, makanda acho anobviswa uye anobuda akazara kana kuchekwa kuita zvidimbu. Njodzi yekuti aya ave netupukanana twataurwa pamusoro apa yakaderera zvikuru. Zvisinei, zvakanaka kubvisa mvura mugaba woigeza zvakanaka usati waishandisa.
Mabhenefiti anoshamisa ekudya nzungu dzecashew pahutano
Muriwo mudiki uyu une mabhenefiti akawanda kumuviri wedu. Ngatitarisei makuru acho.
1. Inodzivirira hutano hwemwoyo
Macashew ane potassium yakawanda, chicherwa chinobatsira kudzora BP uye kuderedza njodzi yekurohwa nesitiroko . Ongororo dzakaratidza kuti vanhu vanodya chikafu chine potassium yakawanda vane mukana wakaderera wezvirwere zvemwoyo.
2. Simba rine simba rekudzivirira muviri
Ganda remukoko wecashew rakapfuma zvakanyanya mumakemikari ane simba anonzi ma antioxidants. Ma antioxidants aya akafanana nemagamba madiki anogadzirisa kukuvara kwemasero emuviri wedu. Anoderedza kuzvimba mumuviri uye anobatsira kuderedza njodzi yezvirwere zvisingaperi zvakaita sekenza.
3. Rubatsiro rukuru pakugaya chikafu
Macashew chikafu chakapfuma mufiber . Fiber inokosha pakushanda zvakanaka kweura hwedu. Anobatsira mukugaya chikafu zvakanaka. Zvakare, sezvo fiber ichinwisa mvura uye ichinyorovesa tsvina, iyi mhinduro yakanaka kwazvo kune vanhu vane matambudziko akadai sekuvimbiwa.
4. Uri kuedza kuderedza uremu here?
Kana uri pachirongwa chekuderedza uremu, kuchenjera kuisa macashew nuts mukudya kwako. Nekuti macashew nuts ane fiber yakawanda, anogona kukubatsira kuti unzwe wakaguta kunyangwe mushure mekudya zvishoma. Zvisinei, ane macalorie mashoma. Izvi zvinoreva kuti uchanzwa wakaguta pasina kuwedzera macalorie asina kufanira mumuviri wako.
Funga nezvazvo: kana ukawedzera macashew musalad yako kana kuti stir-fry, chikafu chichava chinonaka, chine magadzirirwo akasiyana, uye chichakuzadza.
5. Yakanakira avo vane matambudziko emudumbu (FODMAP shoma)
Vamwe vanhu vane matambudziko emudumbu akadai se `(IBS - Irritable Bowel Syndrome)`. Vanoomerwa nekugaya mamwe marudzi eshuga (anonzi `FODMAPs`). Kudya chikafu chakadaro kunogona kukonzera kuzvimba uye kurwadziwa mudumbu. Zvisinei, cashews chikafu chine kukosha kwakaderera kwe `FODMAP` . Izvi zvinoreva kuti kunyangwe vanhu vane matambudziko emudumbu vanogona kuadya pasina matambudziko.
Ngatienzanisei kukosha kwekudya kwenzungu dzecashew.
Pane musiyano wakajeka pakati pekudya kwe cashew itsva neyakabikwa mumagaba. Izvi zvinogona kunzwisiswa kubva patafura iri pazasi. Izvi zvinoyera magiramu angangoita zana (anenge 2/3 kapu).
| Chikamu chezvinovaka muviri | Macashew achangobva kusvinwa (100 gramu) | Makoshey akabikwa mumagaba (100 gramu) |
|---|---|---|
| Macalorie | 97 | 29 |
| Makabhohaidhiretsi (Makabhohaidhiretsi) | magiramu makumi maviri nemana | magiramu manomwe |
| Faibha | magiramu matatu | magiramu maviri |
| Potassium | 584 mamirigiramu | 200 milligrams |
| Mapuroteni | 1 gramu | magiramu 0.7 |
| Mafuta | magiramu 0 | magiramu 0 |
Sezvamunoona kubva patafura iyi, kukosha kwekudya kwe cashew itsva, kunyanya potassium nefiber, kwakakwira zvikuru kupfuura kwe cashew dzemumagaba. Dzinewo macalorie akawanda nemacarbohydrate. Saka unogona kusarudza zvinoenderana nezvaunoda.
Unozvigadzirira sei kuti zvidyiwe?
Kune nzira dzisingaperi dzekudya macashew. Unogona kuabika chero nenzira yaunoda.
- Kukangwa: Wedzera nzungu dzecashew mukubika nyama, hove, kana miriwo.
- Sesobho: Unogona kugadzira sobho inonaka nekuwedzera chestnuts dzemvura kune chimwe chinhu chakaita senguruve.
- Kune masaradhi: Unogona kuiisa musaladhi yehuku kana saladhi yetuna kuti uwedzere kunaka kwayo.
- Sechikafu chekudya: Edza kuputira macashew mubhekoni woabika.
- Sekuzadza: Inogona kuwedzerwa kumarolls, mapati, nezvimwewo sekuzadza pamwe chete nemimwe miriwo.
- Sedhizeti: Dhizeti reThai rinozivikanwa zvikuru rinonzi "Red Rubies" rinogadzirwa necashews. Rinonaka zvikuru kana rakagadzirwa nemukaka wekokonati.
- Sehupfu: Nzungu dzeCashew dzinoomeswa dzogayiwa kuita hupfu. Hupfu uhwu hunoshandiswa kukora chikafu uye mune zvimwe zvigadzirwa zvebhekari.
Kana uri kufunga kuwedzera chimwe chinhu chitsva pakudya kwako, edza cashew. Nekubatsira kwayo pahutano, inogona kuve imwe yemiriwo yaunofarira. Zvisinei, kana uine chero chirwere chisingaperi, zvakanaka kubvunza chiremba wako usati waita chero shanduko huru pakudya kwako.
Mharidzo Yekuenda Nayo Kumba
- Chestnut yemvura haisi mhando yenzungu dzecashew, asi muriwo unokura pasi pemvura.
- Izvi zvine macalorie mashoma uye zvine fiber yakawanda, zvichiita kuti zvive zvakanaka kune avo vari kuedza kuderedza uremu.
- Zvayakapfuma mu potassium, inobatsira kuderedza njodzi yeBP nezvirwere zvemwoyo.
- Kana uchidya macashew matsva asina kubikwa, iva nechokwadi chekubvisa ganda woageza zvakanaka kuti usapararire.
- Macashew matsva ane hutano kupfuura macashew emumagaba.
- Izvi zvikafu zvisina FODMAP yakawanda zvinogona kudyiwa pasina matambudziko kunyangwe kune avo vane matambudziko emudumbu (akadai seIBS).
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