Uma udla isidlo esifana 'nokuqotshwa' endaweni yokudlela yaseShayina, wake wacabanga ngemifino engavamile, enombala wobisi eyenza umsindo 'wokuqhekeka' uma uyidla? Yilokho okushiwo 'i-water cashew'. Kodwa naphezu kwegama elithi 'cashew', lolu akulona uhlobo lwe-cashew esilwaziyo. Empeleni luyimifino ekhethekile kakhulu ekhula ngaphansi kwamanzi ezindaweni ezinodaka. Ngakho-ke namuhla, ake sixoxe ngezimfihlo zempilo ezifihliwe zale cashew yamanzi emnandi neqhoqhoqho.
Iyini le Water Chestnut?
Kalula nje, ama-water chestnut awayona inathi noma uhlobo lwe-cashew. Ayingxenye edliwayo yesitshalo sasemanzini. Njengezambane. Lesi sitshalo sibukeka njengotshani. Avame ukukhuliswa emazweni ase-Asia njengeShayina, iNdiya, iPhilippines, neJapan. Atshalwa nase-Australia, kwamanye amazwe ase-Afrika, naseziqhingini zasePacific Ocean.
Sidla izingxenye ezincane, eziyindilinga, ezifana ne-tuber zalesi sitshalo ezikhula ngaphansi komhlaba (ezibizwa ngokuthi ama-corms). Lezi zingadliwa ziluhlaza noma ziphekiwe. Ekuphekeni kwase-Asia, le chestnut yamanzi ibalulekile. Isizathu salokhu ukuthi, kungakhathaliseki ukuthi iphekwe kangakanani, ayilahlekelwa ukunambitheka kwayo 'okucwebezelayo'.
Ingabe kusha noma kufakwe emathinini kungcono?
Kunomehluko omncane phakathi kwalezi ezimbili.
- Ama-chestnut amanzi ahlanzekile: Lawa amnandi kancane kunalawo asemathinini. Kodwa kukhona into eyodwa ebaluleke kakhulu . Uma udla ama-chestnut amanzi ahlanzekile angaphekiwe, angase abe ne-parasite ebizwa ngokuthi "i-Fasciolopsiasis". Ukuze ugweme lokhu, kufanele ususe isikhumba sama-chestnut amanzi bese uwageza kahle ngaphambi kokudla.
- Ama-chestnut amanzi asemathinini: Lawa atholakala ngobuningi ezitolo ezinkulu zethu. Uma esemathinini, izikhumba ziyasuswa bese ziphuma ziphelele noma zinqunywe zibe yizicucu. Ingozi yokuthi lawa aqukethe i-parasite eshiwo ngenhla iphansi kakhulu. Kodwa-ke, kungcono ukukhipha amanzi ethini bese uwageza kahle ngaphambi kokuwasebenzisa.
Izinzuzo ezimangalisayo zezempilo zokudla amantongomane e-cashew
Lo mbhida omncane unezinzuzo eziningi emizimbeni yethu. Ake sibheke eziyinhloko.
1. Kuvikela impilo yenhliziyo
Ama-cashew acebile nge -potassium, iminerali esiza ukulawula umfutho wegazi ophakeme futhi inciphise ingozi yokushaywa yisifo sohlangothi . Ucwaningo lubonise ukuthi abantu abadla ukudla okucebile nge-potassium banengozi ephansi kakhulu yesifo senhliziyo.
2. Amandla anamandla okulwa ne-antioxidant
Isikhumba se-cashew nut sicebile kakhulu ngamakhemikhali anamandla abizwa ngokuthi ama-antioxidants. Lawa ma-antioxidants afana namaqhawe amancane alungisa umonakalo emaseli emizimba yethu. Anciphisa ukuvuvukala emzimbeni futhi asiza ekunciphiseni ingozi yezifo ezingamahlalakhona njengomdlavuza.
3. Usizo olukhulu ekugayweni kokudla
Ama-cashew awukudla okucebile nge-fiber . I-fiber ibalulekile ekusebenzeni kwamathumbu ethu. Asiza ekugayweni kokudla ngendlela efanele. Futhi, njengoba i-fiber imunca amanzi futhi ithambise indle, lesi yisisombululo esihle kakhulu kubantu abanezinkinga ezifana nokuqunjelwa.
4. Ingabe uzama ukunciphisa isisindo?
Uma usehlelweni lokunciphisa isisindo, kuwukuhlakanipha ukufaka ama-cashew nuts ekudleni kwakho. Ngenxa yokuthi ama-cashew nuts aphezulu ku-fiber, angakusiza uzizwe usuthi ngisho nangemva kokudla okuncane. Kodwa-ke, aphansi kakhulu kuma -calories . Lokhu kusho ukuthi uzozizwa usuthi ngaphandle kokufaka ama-calories angadingekile emzimbeni wakho.
Cabanga ngalokhu: uma ufaka ama-cashew esaladini lakho noma e-stir-fry, ukudla kuzoba mnandi, kube nokuthungwa okuhlukile, futhi kuzokugcwalisa.
5. Kuhle kulabo abanezinkinga zesisu (i-FODMAP ephansi)
Abanye abantu banezinkinga zesisu ezifana ne-`(IBS - Irritable Bowel Syndrome)`. Banobunzima bokugaya izinhlobo ezithile zikashukela (ezibizwa ngokuthi i-`FODMAPs`). Ukudla ukudla okunjalo kungabangela ukuqunjelwa kanye nokuqaqamba kwesisu. Kodwa-ke, ama-cashew awukudla okunenani eliphansi le-`FODMAP` . Lokhu kusho ukuthi ngisho nabantu abanezinkinga zesisu bangazidla ngaphandle kwezinkinga.
Ake siqhathanise inani lokudla okunempilo lamantongomane e-cashew.
Kunomehluko ocacile enanini lokudla okunempilo kwama-cashew amasha nalawo asemathinini. Lokhu kungaqondwa kusukela kuthebula elingezansi. Lawa manani angamagremu angaba yi-100 (cishe indebe engu-2/3).
| Isigaba sezakhamzimba | Ama-cashew asanda kucindezelwa (amagremu ayi-100) | Ama-cashew asemathinini (amagremu ayi-100) |
|---|---|---|
| Amakhalori | 97 | 29 |
| Ama-carbohydrate (ama-carbohydrate) | amagremu angu-24 | Amagremu angu-7 |
| I-Fiber | Amagremu ama-3 | Amagremu ama-2 |
| I-Potassium | amamiligremu angu-584 | Amamiligremu angu-200 |
| Amaprotheni | Igremu eli-1 | Amagremu angu-0.7 |
| Amafutha | Amagremu angu-0 | Amagremu angu-0 |
Njengoba ubona kuleli thebula, inani lokudla okunomsoco lama-cashew amasha, ikakhulukazi i-potassium ne-fiber, liphakeme kakhulu kunelama-cashew asemathinini. Aphinde abe nama-calories aphezulu nama-carbohydrate. Ngakho ungakhetha ngokwezidingo zakho.
Uzilungiselela kanjani lezi ukuze zidliwe?
Kunezindlela eziningi zokudla ama-cashew. Ungazilungisa nganoma iyiphi indlela oyithandayo.
- U-Stir-fry: Faka ama-cashew nuts ku-stir-fry eyenziwe ngenyama, inhlanzi, noma imifino.
- Njengesobho: Ungenza isobho elimnandi ngokufaka ama-chestnut amanzi entweni efana nengulube.
- Kumasaladi: Ungayifaka kusaladi yenkukhu noma isaladi ye-tuna ukuze ukhulise ukuqhakaza.
- Njengesidlo sokudla okulula: Zama ukugoqa ama-cashew kubhekoni bese uwabhaka.
- Njengokugcwalisa: Kungafakwa kuma-roll, ama-patties, njll. njengokugcwalisa kanye neminye imifino.
- Njengedizethi: Idizethi ethandwayo yaseThailand ethi "Red Rubies" yenziwe ngama-cashew. Imnandi kakhulu uma yenziwe ngobisi lukakhukhunathi.
- Njengofulawa: Amantongomane e-cashew ayomiswa bese egaywa abe ufulawa. Lo fulawa usetshenziselwa ukujiyisa ukudla kanye neminye imikhiqizo yokubhaka.
Uma ucabanga ukwengeza okuthile okusha ekudleni kwakho, zama ama-cashew. Ngenxa yezinzuzo zawo zempilo, kungenzeka ukuthi abe ngomunye wemifino oyithandayo. Kodwa-ke, uma unezinkinga zempilo ezingamahlalakhona, kungcono ukubonisana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho.
Umlayezo Wokuya Nawe Ekhaya
- I-chestnut yamanzi ayilona uhlobo lwe-cashew nut, iyimifino ekhula ngaphansi kwamanzi.
- Lezi ziphansi ngamakhalori futhi zinothile nge-fiber, okwenza zibe zinhle kakhulu kulabo abazama ukunciphisa isisindo.
- Njengoba icebile nge-potassium, iyasiza ekunciphiseni ingozi yomfutho wegazi ophakeme kanye nesifo senhliziyo.
- Uma udla ama-cashew amasha engaphekiwe, qiniseka ukuthi uyawasusa isikhumba bese uwageza kahle ukuze ugweme izilokazane.
- Ama-cashew amasha anomsoco kakhulu kune-cashew esemathinini.
- Lokhu ukudla okungena-FODMAP eningi okungadliwa ngaphandle kwezinkinga ngisho nakulabo abanezinkinga zesisu (njenge-IBS).
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho