Nzungu: mabhenefiti uye zvinopesana

El Nzungu kana nzungu ndeimwe yenzungu dzinonyanya kudyiwa munyika, sezvo ichishandiswa kugadzira zvigadzirwa zvakasiyana izvo zviri chikamu chezvino chikafu, zvichibva kumafuta, mabitiri, zvihwitsi, makeke, nezvimwewo, zvine huwandu hukuru hwezvibatsiro, asiwo nezvimwe zvinopesana.

Nzungu kana nzungu yakapfuma antioxidants sevhitamini E, manganese uye resveratrol, phenolic antioxidant iyo iri zvakare muwaini, iyo inogona kudzivirira tsaona dzecebrovascular nekenza yekoloni, pakati pehuwandu hwezvirwere.

Kushungurudzwa kwenzungu hakukurudzirwe mumadzimai ane nhumbu, sezvo kuwanda kwakakura kunogona kukonzera kumwe kukanganisika kunogona kukanganisa fetus. Kune rimwe divi, nzungu dzinogona kutambura nefungi, kunyangwe zvisiri zvakajairika uye zvishoma kana dzatinodya dzikatengwa muzvitoro.

Nzungu dzinobatsira

Ndezvipi zvakanakira nzungu? Kunyangwe iine mukurumbira wakashata nzungu dzinogona kubatsira kudzikisa cholesterol mwero zvakashata, mukuwedzera, zvakakwana kugutsa chishuwo chedu uye kusimudzira mweya yedu.

Iyo ine zvakawanda zvinobatsira kwazvo zvinovaka muviri zvemuviri Nekudaro, inofanirwa kudyiwa zvine mwero sezvo chiri chikafu chine huwandu hwakawanda hwecalori. Kana ikatangwa muzvishoma mukudya kwedu, tinozove noutano. Heino runyorwa rweese mabhenefiti enzungu:

• Inobatsira yakaderera cholesterol: inoderedza huwandu hwecholesterol yakaipa uye inowedzera cholesterol yakanaka. Izvi zvinoitika nekuti ine mono-unsaturated mafuta senge oleic acid iyo inodzivirira coronary chirwere chemoyo.
• Ipa nudge mukukura uye nhanho yekusimudzira: yakapfuma kwazvo muprotein uye maamino acids akanaka mukukura uye kukura kwemuviri wemunhu.
• Inopa simba rakawanda: Iyo yakafuma mu antioxidant mavitamini, zvinovaka muviri uye zvicherwa, zvinokurudzirwa vatambi.
• Tora hanya nemudumbu uye chengetedza kenza yemudumbu pa: Iyo polyphenols iyo yatinowana kubva kunzungu ine mukana wekudzora njodzi yekenza yemudumbu nekudzora kugadzirwa kwecarcinogenic nitroso-amenes.
• Inoderedza njodzi dzekutambura nechirwere chemwoyo, Alzheimer's kana dzakasiyana hutachiona: Izvi zvinoitika nekuda kweayo makuru antioxidant, resveratrol, iyo inotarisira avo vanoitora.
• Inodzivirira ganda: nzungu dzine vhitamini E, vhitamini iyo inotarisira maseru eiyo mucous membrane yeganda. Mahara radicals anochengetwa kure uye ganda redu rinogara riri diki kwenguva refu.
• Iine mavitamini mazhinji: B mavitamini, niacin, thiamine, riboflavin, vitamini B6, B9 nezvimwe.

Nyaya inoenderana:

Izvo zvinosvika pakudya nzungu

• Inopa huwandu hwakawanda hwemaminerari: potasium, mhangura, manganese, magnesium, calcium, iron, selenium uye zinc ndizvo zviripo kwazvo mukuumbwa kwayo.
• Inobatsira kwete kuwedzera uremu: Kunyangwe iri chigadzirwa chakanyanyisa, vanhu vakajaira kudya nzungu kana nzungu ruomba kanokwana kaviri pasvondo vanochengetedza chimiro chakanaka kwenguva yakareba. Kushushikana kwavo mazinga ekudya chinhu chakakora uye vakapfuma vakaguta uye havanyanyo kubatwa nekunwa pakati pekudya.
• Inoderedza njodzi yekenza yekoloni: inogona kudzikisa cancer yegomarara kunyanya mumadzimai. Kana tikadya mapunipuni maviri makuru enzungu ruviri kaviri pasvondo, tinenge tichibvisa kenza kubva muhupenyu hwedu kusvika pamakumi mashanu neshanu muzana.
• Inodzora shuga yeropa: Izvi zvinogadzirwa nekutenda kune manganese, iyo inobatsira kugadzirisa zvirinani mafuta uye makabhohaidhiretsi uye izvi zvine chekuita neshuga yeropa.
• Inowedzera mikana yekubata pamuviri: folic acid inoderedza njodzi ye "fetus" inovandudza neural tube hurema.
• Iine mazinga akakwirira e monounsaturated mafuta.
• Zvinyorwa zvepamusoro zve mapuroteni.
• Vanhu celiac varwere vanogona kuitora vasina hanya.
• Kana tikazvidya, isu tichawana zvirinani nhanho dze folic acid.
• Mafuta arimo ane hutano, saka inobatsira kuyerwa kwechiropa uye inobatsira chirwatata kugadzira shuga zviri nani.
• Nzungu shoma dzinogadzira mwero unofadza we kweserotonin iyo uropi inodudzira sekunzwa kwekugara zvakanaka.
• Kudzikama kunetseka panguva yekudya uye ichagara iri mubatsiri kudurura iwo akawandisa kilos.
• Zvinotibatsira kudzivirira chirwere chemwoyo. Resveratrol inodzivirira moyo kubva pakutambura nekuti inowedzera kugadzirwa kwe nitric oxide.

Sezvauri kuona, hapana mashoma nzungu dzinobatsira kune hutano hwedu.

Maitiro ekudya nzungu

Nzungu dzinogona kudyiwa nenzira dzinoverengeka:

• Raw, yakananga kubva kuhombodo. Inofanira kukangwa kare kuitira kuti uwane ma antioxidants uye nekuvandudza kunhuwirira kwayo.
• Mune kirimu fomu, inozivikanwa se nzungu ruomba, Inodyiwa munzvimbo zhinji dzepasirese, kungave mumuto, kupfeka kana kuwaridza pachigunwe.
• Mafuta enzungu. Iyo ine hunyoro uye hune hutano hwakanyanya, yakanaka yekuwedzera kune chero saradhi kana kuwedzera kubata kune chero muto.

Nyaya inoenderana:

Izvo zvivakwa zvepistachio

Nzungu dzimba

Nzungu rine macalorie akawanda, iyo inoshandura kuita hutano hwakanaka uye hwakaringana kuti igare zuva rese. Kwemagiramu zana echigadzirwa tinowana mazana mazana mashanu ane mazana manomwe nenomwe emakirori.

Iyo inewo zvicherwa, antioxidants uye mavitamini. Inopa monounsaturated mafuta, kunyanya oleic acid.

Sezvatakataura, aya mafuta akakwana kubvisa cholesterol yakaipa uye kuwedzera cholesterol yakanaka, Yakakwana kune avo vese vanhu vanotambura nenyaya iyi yekumusoro.

Vanopa mapuroteni, akakosha amino acids ekukura uye kusimudzira. Kune rimwe divi, kwave paine zvidzidzo zvinoona kuti chikafu ichi chinogona kubatsira kudzivirira gomarara remudumbu, hosha dzinodzikira, Alzheimer's, hutachiona hutachiona kana hosha yemoyo, uye zvese nekuda kwesveratrol, chinhu chinowanikwa mukati.

Izvo hazvina basa kuti unozvidya sei, usakanganwa kudya michero iyi midiki nenzira ine mwero, yakakwana kutichengeta takagwinya, kuwedzera kune masaradhi, kugadzira rako nzungu ruomba kana kuwana mafuta akapfuma kubika pane grill.