Zvokudya zvine gumi nemhangura

Zvemukati

• 1. Yakakangwa veal chiropa
• 2. Coriander, shizha rakaomeswa
• 3. Yakakangwa nzungu
• 4. Mbishi dzakakora dzeBrazil
• 5. Mbeu
• 6. Mbishi yakanaka papaya
• 7. Bhinzi yekofi yakagochwa
• 8. Soy hupfu
• 9. Raw Jurubeba
• 10. Almond yakagochwa
• 11. Howa
• 12. Nzungu
• 13. Chokoti yakasviba
• 14. walnut mbishi
• 15. Oats mbishi
• Ndeipi mari yakakurudzirwa zuva nezuva?
• Chii chinogona kukonzera kushomeka kwendarira
• Chii chinogona kukonzera kuwanda kwemhangura

Mhangura inowanikwa mumvura uye mune zvimwe zvekudya senge veal chiropa, coriander, almond, chokoreti kana flaxseed.

Mhangura chicherwa chinowanikwa muropa, chiropa, huropi, moyo neitsvo uye chakakosha pamabasa akasiyana emuviri, sekugadzira simba, kuumbwa kwemasero matsvuku eropa, kuumbwa kwemabhonzo. Uye zvakare, mhangura zvakare iri antioxidant, iyo inobatsira kuchengetedza maseru kubva mukukanganisa kunogona kuitika, kudzivirira kukwegura nguva isati yakwana uye kunyangwe kuoneka kwezvirwere zvakakomba zvakaita segomarara.

Kushayikwa kwemhangura mumuviri hakuwanzoitika, sezvo huwandu hwemhangura hunowanikwa muchikafu hunokwana kusangana nezvinodiwa nemhangura zvinoda muviri. Mune zvimwe zviitiko, kuwanda kwakanyanya kwemhangura mumuviri kunogona kuitika, izvo zvinogona kukonzera manyoka kana kuravira kwesimbi mumuromo, semuenzaniso.

Zvimwe zvekudya zvakapfuma kwazvo mumhangura ndezvi:

1. Yakakangwa veal chiropa

Chiropa chikafu chakazara nendarira, kunyanya kana chakabikwa, uye mu100g yechiropa chakakangwa pane 12.58 mg yemhangura.

Kudya kunosanganisira chiropa nenzira ine mwero kwakakosha nekuti chikafu chakapfuma muzvakadyiwa chinogona kubatsira mukurapa zvimwe zvirwere, zvakaita sekushaya ropa.

Kunzwisisa zvimwe pamusoro pechiropa steak.

2. Coriander, shizha rakaomeswa

Coriander inogona kudyiwa muchimiro chemashizha, mhodzi kana midzi, zvisinei kushandiswa kweshizha rakashomeka korianderi ndiyo fomu yakakurudzirwa zvakanyanya nekuti yakafuma mumhangura, sezvo mu100g yeshizha rakashayiwa mvura, pane 4.09 mg yemhangura.

Coriander inokosha inonhuwirira miriwo muzvikafu nekuti, semamwe maruva anonhuwirira, inowedzera kuravira uye zvinovaka muviri kune madhishi uye inogona kushandiswa mumasadza, masuphu, mupunga kana pasita.

Ona kuti coriander inodzivirira sei kenza uye inovandudza kugaya.

3. Yakakangwa nzungu

Iyo yakakangwa cashew nzungu ine hupfumi mumhangura, uye mu100g yemuti mune 1.92 mg yemhangura.

Iyo nzungu yemakwenzi yakanakira hutano nekuti ine mabhenefiti akati wandei, sezvo iine antioxidant zvivakwa uye yakafuma mumafuta akanaka, uye inogona kudyiwa muzvinwiwa, saradhi kana muchimiro che butter.

Tsvaga gumi ehutano mabhenefiti ecashew nzungu.

4. Mbishi dzakakora dzeBrazil

Iyo nati yeBrazil ndeye mafuta anodyiwa anogona kudyiwa mbishi, mumasaladi, zviyo, madhiri kana nemichero, zvisinei kudyiwa kwayo mufomu mbishi kunokurudzirwa, nekuti 100g yeBrazil nati ine 1.79 mg yemhangura, nokudaro ichiunza, akasiyana maripo ehutano.

Pamusoro pezvo, ine zvakawanda zvinobatsira pahutano sekudzikisa cholesterol, kudzivirira mamwe marudzi ekenza, kusimbisa immune system kana kuchengetedza hutano hwemwoyo, sezvo iine hupfumi, mapuroteni, mavhitamini nemhangura.

Dzidza hupfumi mabhenefiti eBrazil nzungu (uye maitiro ekudya).

5. Mbeu

Mbeu dzakadai sesame neflakisi zvine huwandu hwakawanda hwemhangura, sezvo 100g yesame ine 1.51 mg yemhangura uye 100g yeflakisi ine 1.09 mg yemhangura.

Sesame uye flaxseed chikafu chakanakisa chekudya zvine hutano nekuti zvine mabhenefiti mazhinji sekubatsira nekudzikisa uremu, kudzikisa njodzi yehosha yemoyo, kudzikisa cholesterol kana kubatsira kudzora shuga yeropa.

Ona 7 mabhenefiti akakosha eflakisi uye maitiro ekuishandisa.

6. Mbishi yakanaka papaya

Mune 100g yega papaya formosa mune 1.36 mg yemhangura, izvo zvinoita kuti papaya chive chikafu chakanaka kana iwe uchida kudya kwakaringana.

Formosa papaya rudzi rwepapaya uye ine hutano hwakati wandei, kunyanya padanho rekugaya nekuti inobatsira mukugaya nekudya chikafu, uye nekuti yakafuma mune iron, calcium, vhitamini K nemhangura, zvinova zvakakosha mishonga kushanda chaiko kweiyo muviri.

Tsvaga 8 mabhenefiti ehutano epapaya uye maitiro ekudya.

7. Bhinzi yekofi yakagochwa

Kabhinzi kofi yakagochwa, iyo inogona kugayiwa uye kushandiswa kugadzira kofi, yakafuma mumhangura, sezvo 100g yezviyo ine 1.30 mg yemhangura.

Iyo bhinzi kofi ine akati wandei hutano mabhenefiti, ayo anogona kuwanikwa kuburikidza nekudyiwa kwekofi. Kofi ine huwandu hwakawanda hwezvakadyiwa, senge caffeine, iyo inobatsira kurwisa kuneta, kudzivirira uye kugadzirisa misoro kana kuchengetedza moyo.

Nzwisisa zvinobatsira zvinomwe zvehutano zvekofi.

8. Soy hupfu

Soy inogona kudyiwa muchimiro chezviyo zvakabikwa, hupfu kana kuburikidza nemapuroteni akagadzirwa, uye muchimiro cheupfu ine huwandu hwemhangura we1.29 mg mu100 g yeupfu hwe soy, iyo inobatsira mukuyera kwemazinga emhangura. Mumuviri .

Soy muchero wemafuta wakapfuma mu fiber, fatty acids, omega 3 uye mavitamini, ayo anoshandiswa semubatsiri kudzikisa njodzi yehosha yemoyo, kutonga mashuga mashuga uye kubatsira nekudzikira uremu.

Dzidza chinonzi soy, mabhenefiti uye maitiro ekugadzirira.

9. Raw Jurubeba

Jurubeba inogona kushandiswa mumatai nekumisirwa, tincture kana muto we mudzi uye, zvakanyanya, mune yakasvibirira fomu ine hupfumi hwemhangura, iine 1.16 mg yemhangura mune yega 100g yejurubeba.

Jurubeba chirimwa chinorapa chinogona kushandiswa pakurapa zvirwere zvakaita seanemia, matambudziko ekugaya, pakurapa kuzara kwemhuno, kana pakubika, kugadzirira zvinwiwa zvinodhaka.

Ona kuti jurubeba chii, ndeyei uye kuti ungaishandisa sei.

10. Almond yakagochwa

Iyo maamondi inogona kudyiwa mumasaradhi, ine yogati, michero, mumadhizeti, mbishi kana kuti yakashambiswa, maarumondi akagochwa ari mupfumi mumhangura, aine 0.93 mg yemhangura mune yega yega 100 g.

Muarumondi muchero wemafuta wakapfuma mumafuta akanaka, mapuroteni, faibha uye mavitamini, uye yakakosha muhutano nekuti inobatsira kudzora ura, chishuwo uye nekuvandudza mapfupa nenzira ine hutano uye inodzivirira chirwere chemwoyo.

Tsvaga zvishanu zvehutano maarumondi.

11. Howa

Kune mhando dzinoverengeka dzehowa, zvisinei, Shiitake uye shava howa ndiyo yakapfuma kwazvo mumhangura, sezvo 100g yeiyo yakasvibirira Shiitake howa ine 0.9 mg yemhangura uye 100g yeakasvibirira howa howa ine 0.5 mg yemhangura uye, inogona kushandiswa mumasadhi, pasita kana sangweji.

Howa zviwanikwa zvakanaka zvevhitamini, potasium, phosphorus, selenium nemhangura, zvichibatsira kudzora BP, zvinoderedza njodzi yehosha yeitsvo uye chirwere chemwoyo.

Ona mhando dzehowa uye mapfumbamwe makuru ehutano mabhenefiti.

12. Nzungu

Nzungu inzara yemafuta inogona kushandiswa mbishi kana kugochwa, mumasadza, madhiri, pasita kana zvekudya. Mu100g yenzungu mbishi pane 0,78 mg yemhangura uye, imwe neimwe 100g yenzungu dzakakangwa dzine 0.68 mg yemhangura, ichive chinzvimbo chakakosha chekudya kwakaringana.

Iyi oiri yemafuta yakazara mavitamini, mapuroteni uye mafuta akanaka, senge omega 3, ayo anobatsira kuchengetedza moyo, kudzivirira kutanga kwechirwere chemwoyo kana atherosclerosis.

Dzidza mabhenefiti mapfumbamwe enzungu uye maitiro ekudya

13. Chokoti yakasviba

Chokoreti yerima inogona kudyiwa mumahwendefa, mumadhizeti kana nemichero uye, pa100g yega yega, ine 0.77 mg yemhangura, inoita kuti ive mubatsiri akanaka wekudya kwakaringana.

Chokoreti yakanakisa yehutano svikiro rinovava nekuti rine huwandu hwakawanda hwecocoa uye zvimwe zvinovaka muviri zvinobatsira nehutano hwemwoyo uye kuchengetedza maseru, kudzivirira kukwegura nguva isati yakwana uye kurwisa huwandu hwecholesterol.

Tsvaga kuti ndeipi chokoreti yakanakisa yehutano.

14. walnut mbishi

Muchero uyu wakaomeswa unogona kudyiwa wakaoma kana mbishi, mumadhizeti, mumasadhi kana pasita, uye mune yega yega 100g yemuhuni mune 0,75 mg yemhangura.

Nzungu chibereko chakaoma chine mavitamini, faibha, mafuta akanaka nemhangura uye inobatsira kudzora cholesterol, kudzikisa huremu uye kuwedzera simba.

Ona maitiro ekudya michero yakaomeswa pasina kuwana mafuta.

15. Oats mbishi

Oats inogona kudyiwa mumaflakes, furawa kana granola, kugadzira makuki, mapai, makeke, chingwa kana pasita, uye ine 0.44 mg yemhangura mune yega yega 100g yeoats mbishi.

Oats chibage chakazara mavitamini, fiber uye antioxidants, iyo inobatsira kudzora shuga yeropa uye cholesterol mazinga uye kuchengetedza moyo.

Nzwisisa zvishanu zvakakosha zvehutano zveoats.

Ndeipi mari yakakurudzirwa zuva nezuva?

Ivhareji yakakurudzirwa kudya kwemhangura kune munhu mukuru ane hutano anowanzo pakati pe0.9 mg kusvika 2.7 mg pazuva. Muvana, pakati pegore rimwe nemakore gumi nematatu, avhareji yekudyiwa kwemhangura inosiyana pakati pe0.34 ne0.7 mg yemhangura pazuva.

Chii chinogona kukonzera kushomeka kwendarira

Iyo yakaderera huwandu hwemhangura mumuviri hahuwanzoitika, asi kana zvikaitika zvinogona kuve nezvinetso zvakaita sekushomeka kweropa, kuderera kwehuwandu hwemasero machena eropa muropa, anozivikanwa seNetropenia, kana kukanganiswa padanho remabhonzo, senge kutsemuka.

Chii chinogona kukonzera kuwanda kwemhangura

Mhangura inogona zvakare kuwanikwa mumvura yepombi painopinda nepombi dzemhangura.Panyaya iyi, kuwanda kwemhangura kunokonzeresa kunogona kukonzera kuravira kwesimbi mumuromo, kunyanya mate, kusvotwa, kurutsa, kupisa mudumbu, dumbu kubuda uye manyoka.