HUTANO KUBATSIRWA KWECASHEW NUTS

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Kumba Hutano Wellness Wellness lekhaka-Bindu Vinodh Na Neha Ghosh musi waMay 3, 2019

Nashew nzungu ndeimwe yemarimu ayo anopa bota-senge kuravira pakudya. KuIndia, nzungu dzemakwenzi dzakasanganiswa nekusasa munyu mutema dzinodyiwa sechikafu. Cashews inzara-dense nzungu dzinopa zvakawanda zvehutano mabhenefiti.

Nashew nzara ane hwema hwekutapira uye hwakapfava kusagadzikana. Idzo nzungu dzakachinjika nekuti dzinogona kudyiwa mune ese ari maviri mbishi, akagochwa, akaiswa munyu kana asina munyu.

Nzungu idzi dzinoshandiswa kugadzira dzimwe nzira dzemukaka dzakaita semukaka wecashew, mukirimu wakasviba, cashew-based chizi uye sosi yekirimu.

Izvo zvikamu zveiyo cashew chirimwa iyo inoshandiswa pakurapa uye kwemaindasitiri kushandiswa

zvinotevera:

Cashew kuhukura uye shizha - Dzinoshandiswa pakurapa manyoka, kurwadza uye kurwadziwa. Cashew shizha rinobviswa rinoshandiswa kudzikisa shuga yeropa uye iyo bark inoshandiswa kurapa maronda emumuromo.

Cashew nati shell mvura - Inemushonga uye inorwisa mabhakitiriya uye inoshandiswa pakurapa maperembudzi, maronda, scurvy, mazino anorwadza, nehonye.

Cashew mbeu uye hunde - Cashew mafuta embeu anoshandiswa zvakanyanya kurapa akatsemuka zvitsitsinho. Chingamu chinobviswa padanho rekaseti chinoshandiswa sevarnish yemabhuku nehuni.

Cashew michero (cashew apple) - Iine antibacterial properties uye inoshanda pakurapa gastritis uye maronda emudumbu. Muto unoburitswa mucashew muchero unoshandiswa pakurapa scurvy.

Kukosha Kwehutano KweCashew Nuts

100 gramu yemakaseti akakwenenzverwa ane 5.20 g mvura, 553 kcal simba uye iwo zvakare ane

18.22 g mapuroteni
43.85 g mafuta
30.19 g makabhohaidhiretsi
3.3 g faibha
5.91 g shuga
37 mg calcium
6.68 mg simbi
292 mg magnesium
593 MG phosphorus
660 mg potasium
12 mg sodium
5.78 mg zinc
0.5 mg vhitamini C
0.423 mg thiamine
0.058 mg riboflavin
1.062 mg niacin
0,417 mg vhitamini B6
25 mcg folate
0,90 mg vhitamini E
34.1 mcg vhitamini K

1. Rubatsiro mukurema uremu

Maererano neongororo, vakadzi vaisambodya nzungu vaive nezvakawanda zvekuwedzera huremu kupfuura vakadzi vaidya nzungu kaviri kana kupfuura pasvondo. ^[1] . Chimwe chidzidzo chakawana kuti kudya nzungu kunogona kukubatsira kuti urambe uine huremu hwakanaka, nekuti zvinochengeta dumbu rako rizere uye zvinobatsira mukugadzirwa kwekupisa mumuviri. Izvi zvinowedzera metabolism ^[piri] .

Cashew inochengeta kure hosha huru seyeshuga. Kubatsirwa kweCashew nzungu | Boldsky

2. Kusimudzira hutano hwemwoyo

Nzungu dzemakwenzi dzakazara nemafuta emonounsaturated uye mafuta epolyunsaturated ayo anobatsira kudzikisa cholesterol yakaipa uye triglyceride mazinga uye kuwedzera cholesterol yakanaka. Izvi zvinoderedza njodzi yehosha yemwoyo, sitiroko, chirwere chemwoyo, uye chirwere chemwoyo checoronary. Idzo nzungu zvakare ipfuma sosi yemagniziyamu inozorodza mhasuru dzemwoyo uye kudzikisa njodzi yeBP ^[3] .

3. Kuvandudza hutano hwepfupa

Iyo magnesium, phosphorus, calcium uye vhitamini K iripo mumashews akakosha mukukura kwakanaka kwemapfupa nemeno. Magnesium inoita chinzvimbo chakakura mukuumbwa kwemapfupa nekuti inobatsira nekugadziriswa kwecalcium mumapfupa. Izvi zvinoderedza mukana we osteoporosis ^[4] .

4. Deredza njodzi yeshuga

Cashew nzungu dzinoonekwa senge dzakanaka kune vane chirwere cheshuga. Chidzidzo chakaratidza kuti zvikamu zvecashew nati chirimwa zvine antidiabetic zvivakwa uye cashew mhodzi yembeu yakabatanidzwa kune insulin kuramba uye glucose shiviriro ^[5] .

5. Dzivirira cancer

Kushandiswa kwenzungu dzemuti dzinosanganisira nzungu dzemakwashe dzinodzikisa njodzi yegomarara. Nekuti iwo manyuko akanaka ema antioxidants senge tocopherols, anacardic acids, makadhianols, macardols uye mamwe mafenic makomputa ayo akachengetwa mumakomba emakwashews. Aya antioxidants anodzivirira maseru emuviri kubva mukukuvara kwakasununguka kunokonzera kushushikana kweiyo oxidative, iyo inotungamira kuchinjika kwesero, kukuvara kweDNA uye cancer cancer tumor ^[6] .

6. Tsigira kushanda kwehuropi

Cashew nzungu dzakapfuma mumafuta ane hutano anotsigira hutano huropi mashandiro uye akawanda maitiro ehuropi nekumisikidza neurotransmitter nzira, synaptic kufambisa uye membrane fluidity. Chidzidzo chinoratidza kuti kudya nzungu dzakakwira kwakabatana necustomization yakakwana kune vakadzi vakuru ^[7] .

7. Dzivirira nduru

Matombo anoumbwa muguruva nekuda kwecholesterol yakawandisa uye kudyiwa kwakawanda kwemashezi kunonzi kunoderedza njodzi yekuumbwa kwematombo. Sekureva kwechidzidzo, kuwedzerwa kwehunwa kunoderedza njodzi yecholecystectomy muvakadzi ^[8] .

8. Wedzera kugadzirwa kwemasero matsvuku eropa

Nzungu dzemakwenzi dzine huwandu hwakawanda hwesimbi hwakakosha pakuumbwa kwemasero matsvuku eropa (RBCs) uye kudzikisa njodzi yekushaya ropa. Iron inodiwa zvakare kuchengetedza tsinga, tsinga dzeropa uye immune system ichishanda nemazvo.

9. Kusimudzira hutano hwemaziso

Nzungu dzemakwenzi dzakakwira mu lutein uye zeaxanthin, ese ari maviri macomputer anodzivirira kukuvara kwemaseru kumeso anokonzerwa nemahara radicals, izvo zvinotungamira kuzvirwere zvemaziso senge macular degeneration uye cataract ^[9] .

10. Batsira kuchengetedza ganda rine hutano

Cashews sosi yakanaka yemafuta ane hutano ayo akakosha kuchengetedza ganda riine hutano uye kudzivirira kukwegura nguva isati yakwana. Iyo antioxidant mavitamini anowanikwa mumanzungu anotsigira ganda kuomarara.

Ongorora: Kana iwe uri weergoria kune nzungu iwe unofanirwa kudzivirira kudya makashews, sezvo iwo aine ane simba magengeriki ayo anokonzeresa izvo zvinogona kuve zvakakomba uye kutyisidzira hupenyu.

Nzira dzeKuwedzera Masheya MuKudya Kwako

Iwe unogona kugadzira nzungu dzakagadzirwa pamba musanganiswa nemusanganiswa wemasheya uye mamwe nzungu.

Wedzera cashews mune yako yakasvibirira kana yehuku saladi.

Gadzira yako wega cashew nati bhotela nekusanganisa macashews kusvikira akatsetseka.

Shandisa macashews akachekwa kunongedza main dish sehove, huku, uye madhiri.

Kana iwe uri weergoria kumukaka, sarudza mukaka wecashew.

Iwe unogona kushandisa cashew kunama kuti uteme makeke, nyama nyama, uye muto.

Cashew Nuts Mapoka

Cashew mukaka recipe ^[10]

Zvisungo:

1 mukombe mbishi cashews
4 makapu mvura yekokonati kana mvura yakasvinwa
& frac14 tsp yegungwa munyu
2-3 mazuva (sarudzo)
& frac12 tsp vanilla (sarudzo)

Maitiro:

Soak the cashews mumvura kwemaawa mana kana husiku hwese.
Dhonza mvura uye ubatanidze zvese zvinoshandiswa mu blender uye purée kusvika pakatsetseka.
Mukaka wekashew wagadzirira. Zvapedze mukati memazuva matatu kusvika mashanu.

Cashew butter ^{[gumi neimwe]}

Zvisungo:

2 makapu cashew nzungu
Sesame mafuta sezvainodiwa
Gungwa munyu kuravira
Mazuva (kusarudza)

Maitiro:

Muchigadzirwa chekudya, sanganisa zvese zvinoshandiswa uye sanganisa kusvika zvakatsiga kusagadzikana.

Iwe unogona zvakare kuyedza izvi kaju halwa recipe

Wona Chinyorwa Mareferenzi

[1]Bes-Rastrollo, M., Wedick, N. M., Martinez-Gonzalez, M. A., Li, T. Y., Sampson, L., & Hu, F. B. (2009). Anotarisirwa kudzidza kwenzungu inwiwa, yakareba-nguva uremu shanduko, uye kufutisa njodzi mumadzimai.American magazini yezvipatara zvekudya, 89 (6), 1913-1919.
[piri]de Souza, R., Schincaglia, R. M., Pimentel, G. D., & Mota, J. F. (2017). Nutsu uye Hutano hwevanhu Mhedzisiro: Kuongorora Kwakarongeka. Vanyowani, 9 (12), 1311.
[3]Mohan, V., Gayathri, R., Jaacks, L. M., Lakshmipriya, N., Anjana, R. M., Spiegelman, D., ... & Gopinath, V. (2018). Cashew nati yekushandisa inowedzera HDL cholesterol uye inoderedza systolic yeropa muAsia maIndia ane Type 2 chirwere cheshuga: A gumi nemaviri-vhiki rakarongedzwa rakarongedzwa kutongwa. Zvinyorwa zvehutano, 148 (1), 63-69.
[4]Mutengo, CT, Langford, J. R., & Liporace, F. A. (2012). Zvakakosha Nutrients dzeBone Health uye Ongororo yekuwanikwa kwavo muAvhareji yeNorth American Diet. Rakavhurika orthopedics magazini, 6, 143-149.
[5]Tedong, L., Madiraju, P., Martineau, L., Vallerand, D., Arnason, J. T., Chido, D. D., ... & Haddad, P. S. (2010). Hydro-ethanolic yakatorwa yemakwenzi emuti (Anacardium occidentale) nati nemubatanidzwa wayo mukuru, anacardic acid, inokurudzira kutorwa kweglucose muC2C12 maseru emhasuru.Molecular Nutrition & Research Research,
[6]Teerasripreecha, D., Phuwapraisirisan, P., Puthong, S., Kimura, K., Okuyama, M., Mori, H.,… Chanchao, C. (2012). In vitro antiproliferative / cytotoxic chiitiko checancer cell mitsetse yecardanol uye kadhidhi yakafumiswa kubva kuThai Apis mellifera propolis. BMC inoenderana uye imwe nzira yekurapa, 12, 27.
[7]O'Brien, J., Okereke, O., Devore, E., Rosner, B., Breteler, M., & Grodstein, F. (2014). Yenguva refu yekudyiwa kwenzungu maererano nehukama hwekuziva mukati mevakadzi vakuru Magazini ezvekudya, hutano nekukwegura, 18 (5), 496-502.
[8]Tsai, C. J., Leitzmann, M. F., Hu, F. B., Willett, W. C., & Giovannucci, E. L. (2004). Kakawanda kushandisa nati uye kudzikira kwenjodzi yecholecystectomy mune vakadzi. Rondedzero yeAmerican yekiriniki yezvikafu, 80 (1), 76-81.
[9]Trox, J., Vadivel, V., Vetter, W., Stuetz, W., Scherbaum, V., Gola, U., ... & Biesalski, H. K. (2010). Bioactive makomponi mune cashew nati (Anacardium occidentale L.) tsanga: maitiro enzira dzakasiyana dzekukanda. Jenali yezvekurima uye chikafu chemakemikari, 58 (9), 5341-5346.
[10]Cashew Mukaka Recipe. Kudzorerwa kubva ku https://draxe.com/recipe/cashew-milk/
[gumi neimwe]Cashew Butter Chikafu. Kudzorerwa kubva ku https://draxe.com/recipe/cashew-butter/

Hutano Kubatsirwa KweCashew Nuts

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