8 makuru ehutano mabhenefiti enzungu
Zvemukati
Michero yakaomeswa, yakadai semashezi, nzungu dzeBrazil, nzungu, walnuts, maamondi, hazelnuts, macadamia, mapaini nzungu uye mapistachios, anozivikanwawo semafuta emafuta, anogona kuwedzerwa kuchikafu kana chikadyiwa zvidiki sezvikamu zvina pazuva pazuva semuenzaniso, iwe hausi weergergia kana kwete pane kudya kwekurema.
Ivo vakapfuma mune zvinovaka muviri semafuta akanaka anovandudza cholesterol, zinc, magnesium, vhitamini B yakaoma, selenium uye fiber. Nekudaro, izvi zvibereko zvinounza mabhenefiti ehutano senge:
- Batsira kuonda, nekuti zvine tambo dzakanaka, mapuroteni nemafuta, izvo zvinopa kuguta kukuru;
- Kuvandudza cholesterolnekuti vakapfuma mumafuta asina kunyoroveswa, ayo anoderedza cholesterol yakaipa uye anowedzera cholesterol yakanaka;
- Simbisa immune system, sezvo ivo vakapfuma mu zinc uye selenium;
- Kuvandudza ura, nekuti ine tambo dzakanaka nemafuta;
- Kudzivirira atherosclerosis, gomarara nezvimwe zvirwere, sezvo vakapfuma muzvinhu zvine antioxidant zvakaita selenium, vitamin E uye zinc;
- Ipa simba rakawanda, yekuve akapfuma macalorie;
- Simbisa mhasuru, yekuve nemapuroteni uye mavitamini eiyo B yakaoma;
- Ita sekurwisa-kuzvimbanekuti mafuta akanaka anodzikisa kuzvimba mumuviri, izvo zvinoderedza marwadzo emumajoini, zvinodzivirira chirwere uye zvinobatsira nekudzikisa uremu
Aya mabhenefiti anowanikwa nekudya michero yakaomeswa zuva nezuva, muzvikamu zvidiki zvinosiyana zvinoenderana nemuchero. Ona zvimwe zvekudya zvakakwirira mumafuta akanaka.
Maitiro ekudya
Kunyangwe vaine hutano hwakati wandei, zvakakosha kuti nzungu idyiwe zvine mwero uye zvinoenderana nezvakakurudzirwa nenyanzvi yezvokudya. Panyaya yevanhu vari kudya chikafu chakanangana nekudzikira uremu, wezvehutano anokwanisa kukurudzira kudyiwa kwe50 kusvika 100 kcal yenzungu pazuva, izvo zvakaenzana ne2 kusvika ku4 nzungu dzeBrazil, kana anosvika gumi eBrazil nzungu. Nzungu makumi maviri, semuenzaniso.
Chero ani anoda kuwana tsandanyama anogona kudya zvakapetwa kaviri, achichenjerera kuti asapfuure mana eBrazil nzungu pazuva, sezvo yakafuma kwazvo muSelenium uye kuwanda kweichi chicherwa kunogona kukonzera kudhakwa nematambudziko mumuviri, senge kurasikirwa nevhudzi, kuneta, dermatitis uye kushomeka kwemeno enamel.
Uye zvakare, zvakakosha kuti urangarire kuti vana nevakuru vanofanira kudya nzungu shoma, uye kuti kuwandisa kwavo kunogona kukuita mafuta.
Ruzivo rwehutano
Iyi tafura inotevera inoratidza ruzivo rwehutano kune 100 g yemichero yega yega yakaomeswa:
| Chibereko | Makorori | Carbohydrate | Mapuroteni | Mafuta | Fibhi |
| Maamondi akagochwa | 581 kcal | 29.5 g | 18.6 g | 47.3 g | 11.6 g |
| Akabikwa makesi | 570 kcal | 29.1 g | 18.5 g | 46.3 g | 3.7 g |
| Raw Brazil nzungu | 643 kcal | 15.1 g | 14.5 g | 63.5 g | 7.9 g |
| Pinion yakabikwa | 174 kcal | 43.9 g | 3 g | 0,7 g | 15.6 g |
| Walnut mbishi | 620 kcal | 18.4 g | 14 g | 59.4 g | 7.2 g |
| Nzungu dzakakangwa | 606 kcal | 18.7 g | 22.5 g | 54 g | 7.8 g |
Iyo yakanaka ndeyekudya michero yakaoma kana yakagochwa yakaoma pasina kuwedzerwa kwemafuta, chete mumafuta emichero.
Ndeupi musiyano uripo pakati pemichero yakaomeswa uye isina mvura?
Nepo michero yakaomeswa ine mafuta akawanda uye zvakasikwa iine mvura shoma, michero isina mvura yakaomeswa zvakagadzirwa, zvichipa michero yakadai semabhanana, mazambiringa akaomeswa, mapurumu, maapurikoti nemadate.
Nekuda kwekuti dzakashayiwa mvura, michero iyi ine huwandu hwepamusoro hweshuga, izvo zvinoita kuti vauye nekuguta kushoma mushure mekudya uye zvinotungamira mukunyanyisa kushandisa macalorie. Uye zvakare, iyo yakanaka ndeyekudya michero isina mvura muzuva, isina kuwedzerwa shuga, nekuti michero yakaomeswa neshuga yakawedzerwa ine yakawanda macaloriki uye inofarira kuwedzera huremu zvakanyanya. Tsvaga kuti ndeapi michero inonyanya kukodza.
Zvitsva Zvevatambi
Granola anokora here kana kurasikirwa nehuremu?
