Kuwedzera nzungu kuchikafu chako sarudzo yakanaka kubva pakuona kwehutano, sezvo iwo akazara nemapuroteni, zvicherwa uye anti-anogumbura vhitamini E. Chero nguva yezuva yakanaka kudya walnuts, pistachios kana maarumondi, angave ega kana sechikamu chesaradhi.
Nekudaro, zvakakosha kuti uzive izvozvo huwandu hunofanirwa kuyerwa zvakanakaSezvo, kana ikatorwa isingadzoreke, inogona kukonzeresa kukurumidza kuwedzera uremu nekuda kweiyo yakakwira koriori zvemukati.
ari nueces Ivo vanopa omega 3 fatty acids (yakanaka kune moyo) uye phytonutrients iyo inobatsira kudzivirira cancer. Yayo macaloriki kudya kwakatenderedza 607 macalorie pa100 gramu, ndosaka huwandu hwezuva nezuva hwakanyanya kazhinji hwakatenderedza 6 kana 7.
ari pistachios ine mazana mashanu nemakumi mashanu emazana macalorie mumagiramu zana. Inowanzo kukurudzirwa kuti isapfuure magiramu makumi matatu pazuva (inorema isina goko), mari inopfuura yakakwana kuti ibatsirwe nehupfumi hwayo mune antioxidants.
Kana ari maamondi, ayo macalorie anodya pa100 gramu ari 575. Muchiitiko ichi, vanovaka nezvezvikafu vanowanzoisa yakanyanya nhamba yakatenderedza maarumondi makumi maviri pazuva. Ndezvipi zvakanaka zvatichawana? Izvo zvakakosha zvakanyanya kudzora kukwegura, kudzivirira gomarara uye kudzikisa njodzi yekuvandudza chirwere chemoyo nekuda kwevhitamini E uye flavonoids.