ari nzungu vane mukurumbira wakashata wekuwana huremu nekuda kwehuwandu hwakawanda hwemafuta avanosanganisira, zvisinei izvi ingori nhema nekuti kwete chete iyo nzungu dzinobatsira kune hutano hwakawanda, asi zvakare batsira kudzora uremu nekuda kwefibre iyo yainayo -iyo inodzivirira mamwe macalorie kubva mukunyudzwa-
Pamusoro peizvi, ivo vanobatsirawo ku kugutsa nzara kwenguva yakareba (nekudaro kudzivirira kudya mamwe marudzi ezvikafu) uye kubatsira kudzikisira cholesterol yakaipa nekusimudza cholesterol yakanaka, nekuti makumi masere muzana emafuta ari munzungu haana kuguta - izvi zvinobatsira kudzora chirwere chemwoyo.
Pamusoro pemafuta anobatsira, nzungu dzine zvimwe zvakakosha zvinovaka muviri.
- Mapuroteni.- Imwe neimwe magiramu makumi matatu enzungu inopa magiramu manomwe eprotein; kutaura zvazviri, nzungu dzine puroteni yakawanda pakati pembeu dzemafuta.
- Fiber.- Iyo fiber yekudya mumanzungu inobatsira kudzora ropa glucose, cholesterol uye triglyceride mazinga, akakodzera kune vane chirwere cheshuga.
- Vitamin E.- Vitamin iyi antioxidant yakasikwa iyo inobatsira kugadzirisa zviri nani oxygen muropa.
- Minerals.- Chikafu ichi chinonyanya kupa potasium (inokanganisa kuwedzera kweropa), phosphorus (yakakosha pakushanda kwakanaka kwepfungwa) uye magnesium (yakakosha pakuzorora kwemhasuru uye kutapurirana kwemitsipa).
- Folic acid.- Folic acid inodikanwa pakuumbwa kwemasero matsvuku eropa uye kugadzirwa kweDNA.
- Phytosterols uye arginine.- Iyo yekare inodzivirira kubva kuchirwere chemwoyo, nepo arginine inobatsira arteri.
Chekupedzisira, zvinofanirwa kutaurwa kuti kana uri dhayeti, unofanirwa kusarudza iyo nzungu dzechisikigo sezvo kushambadzira kune yakawanda yesodium (iyo inokonzeresa kuchengetwa kwemvura).
mabviro: Kuchinja. Hutano & Hutano
Image: Flickr