7 Yakaverengerwa Hutano Kubatsirwa kweBrazil Nuts

Zvemukati

• 1. Yakarongedzwa nezvinovaka muviri
• 2. Akapfuma selenium
• 3. Inotsigira utachiona basa
• 4. Ngaabatsire vane chirwere chetachiona
• 5. Inogona kudzikisa kuzvimba
• 6. Zvakanaka pamwoyo wako
• 7. Zvingave zvakanaka kune uropi hwako
• Njodzi dzehutano dzekudya nzungu dzeBrazil
• Chinokosha

Miti yeBrazil nzungu dzemuti dzinozvarwa musango reAmazon muBrazil, Bolivia, nePeru. Hwavo hwakatsetseka, hunyoro hwekuumbwa uye nutty flavour zvinowanzo kunakirwa mbishi kana blanched.

Aya manati ane simba gobvu, ane hutano hwakanyanya, uye imwe yezvakanyanya kudyiwa masosi ezvicherwa zve selenium.

Kudya nzungu dzeBrazil kunogona kubatsira hutano hwako munzira dzinoverengeka, kusanganisira kudzora gland yako yegland, kuderedza kuzvimba, uye kutsigira moyo wako, huropi, uye immune system.

Heano manomwe anoratidzwa hutano uye chikafu mabhenefiti eBrazil nzungu.

1. Yakarongedzwa nezvinovaka muviri

Miti yeBrazil ine hutano hwakanyanya uye ine simba gobvu.

1-ounce (28-gramu) yekushandira nzungu dzeBrazil ine zvinotevera zvinotevera zvinovaka muviri (, 2):

• Makorori: 187
• Mapuroteni: 4.1 magiramu
• Mafuta: 19 magiramu
• Carbs: 3.3 magiramu
• Fiber: 2.1 magiramu
• Selenium: 988% yeReferensi Yekudyiwa Kwezuva Nezuva (RDI)
• Mhangura: 55% yeiyo RDI
• Magnesium: 33% yeiyo
• Phosphorus: 30% yeiyo RDI
• Manganese: 17% yeiyo RDI
• Zingi: 10.5% yeiyo RDI
• Thiamine: 16% yeiyo RDI
• Vhitamini E: 11% yeiyo RDI

Miti yeBrazil yakapfuma selenium, ine chete nati imwe ine 96 mcg, kana 175% yeiyo RDI. Mazhinji mamwe nzungu anopa asingasviki 1 mcg, paavhareji (3).

Pamusoro pezvo, iwo ane huwandu hwakanyanya hwemagesium, mhangura, uye zinc kupfuura mamwe marimu mazhinji, kunyangwe iwo huwandu chaihwo hweizvi zvinovaka hunogona kusiyana zvichienderana nemamiriro ekunze nevhu (3).

Pakupedzisira, marimu eBrazil ndiwo manyuko akanakisa emafuta ane hutano. Muchokwadi, 36% yemafuta emuBrazil nzungu ari 37% polyunsaturated fatty acids, mhando yemafuta ayo akaratidzirwa kubatsira moyo wemoyo (,).

Pfupiso Miti yeBrazil ine simba gobvu uye yakafuma mumafuta ane hutano, selenium, magnesium, mhangura, phosphorus, manganese, thiamine, uye vitamini E.

2. Akapfuma selenium

Miti yeBrazil ipfuma senienium. Muchokwadi, zvine zvakawanda zveichi chicherwa kupfuura chero imwe imwe nati ine avhareji ye96 mcg pa nut. Nekudaro, mamwe anotakura zvakaringana mazana mana emamg pa nati (, 3).

Iyo RDI yeSelenieni ndeye 55 mcg pazuva revakuru. Nekudaro, avhareji nati yeBrazil ine 175% yeiyo inodikanwa huwandu hweichi chicherwa (, 2).

Selenium chinhu chekuteedzera chakakosha pakushanda kwakakodzera kwemuviri wako. Izvo zvakakosha kune yako thyroid uye inokanganisa yako immune system uye maseru kukura ().

Chokwadi, akakwirira masero eselenium akabatanidzwa mukusimudzira immune immune uye zvirinani mhedzisiro yekenza, hutachiona, kushaya mbereko, nhumbu, chirwere chemwoyo, uye kusagadzikana kwepfungwa ().

Kunyangwe selenium inoshomeka isingawanzoitika, vanhu vazhinji kutenderera pasirese havana kukwana selenium kudya kwekuita kwakanyanya kushanda. Semuenzaniso, suboptimal selenium chinzvimbo chakawanikwa muvanhu muEurope, United Kingdom, uye Middle East ().

Miti yeBrazil inzira inoshanda kwazvo yekuchengetedza kana kuwedzera yako selenium yekudya. Muchokwadi, kumwe kuongorora mukati mevanhu makumi matanhatu kwakawana kuti kudya nzungu mbiri dzeBrazil pazuva kwaive kushanda sekutora selenium yekuwedzera pakusimudza maserenium ().

Pfupiso Miti yeBrazil yakapfuma selenium. Imwe nzungu inogona kuve ne175% yeiyo RDI. Selenium yakakosha yekuteedzera chinhu chakakosha kune yako immune system, thyroid gland, uye kukura kwesero.

3. Inotsigira utachiona basa

Utachiona hwako idiki, gland-rakaumbwa gland rakarara muhuro mako. Iyo inoviga mahormone akati wandei akakosha mukukura, metabolism, uye tembiricha yemuviri kudzora.

Utachiona hwehutachiona hune hukuru hwakanyanya hwe selenium, sezvo zvichidikanwa kugadzirwa kweiyo thyroid hormone T3, pamwe nemapuroteni anodzivirira yako utachiona kubva kukuvara (,).

Low selenium kudya kunogona kutungamira kukuvadzwa kwemaseru, kuderedzwa kwehutachiona zviitiko, uye autoimmune kusagadzikana senge Hashimoto's thyroiditis uye Graves 'chirwere. Inogona zvakare kuwedzera njodzi yako yekenza yehutachiona (,).

Imwe ongororo hombe kuChina yakaratidza kuti vanhu vane yakaderera selenium mazinga vaive nekuwanda kwakanyanya kwehutachiona hwehutachiona, senge hypothyroidism, thyroiditis, uye yakakura utachiona, zvichienzaniswa neavo vane zvakajairika nhanho ().

Izvi zvinoratidza kukosha kwekuwana yakakwana selenium yekudya. Imwe chete nati yeBrazil pazuva inofanirwa kuendesa yakakwana selenium yekuchengetedza chaiyo utachiona basa ().

Pfupiso Yako thyroid gland inoburitsa mahormone ayo anodikanwa mukukura, metabolism, uye tembiricha yemuviri kudzora. Imwe nati yeBrazil ine selenium yakakwana yekutsigira kugadzirwa kwehormone mahormone uye mapuroteni anodzivirira utachiona hwako.

4. Ngaabatsire vane chirwere chetachiona

Zvakare pamwe nekuona yakakodzera utachiona basa, selenium inogona kugadzirisa zviratidzo kune vanhu vane kusagadzikana kweiyo thyroid.

Hashimoto's thyroiditis chirwere che autoimmune umo hutachiona hutachiona hunoparara zvishoma nezvishoma, zvichitungamira ku hypothyroidism uye huwandu hwezviratidzo sekuneta, kuwedzera uremu, uye kunzwa kutonhora.

Ongororo dzinoverengeka dzakawana kuti kuwedzera ne selenium kunogona kuvandudza mashandiro emumuviri uye mafungiro mune vanhu vane Hashimoto's thyroiditis (, 13,).

Zvisinei, kumwe kuongorora kumwe kwakagumisa kuti hapana humbowo hwakakwana hwekuona selenium basa rekurapa chirwere. Naizvozvo, kumwe kutsvagurudza kunodiwa (,).

Zvichakadaro, chirwere cheGraves chirwere chetachiona mukati mayo zvakawandisa hutachiona hutachiona hunogadzirwa, zvichitungamira kuzviratidzo sekuderedza uremu, kushaya simba, matambudziko ekurara, uye maziso anoputika.

Zvidzidzo zvakaratidza kuti kuwedzera ne selenium kunogona kugadzirisa utachiona basa uye kunonoka kufambira mberi kwezvimwe zviratidzo muvanhu vane chirwere ichi. Nekudaro, imwe ongororo inodiwa ().

Hapana zvidzidzo zvakatsvaga kushandiswa kweBrazil nzungu selenium sosi, kunyanya, kune vanhu vane thyroiditis kana chirwere cheGraves. Zvakadaro, kuvasanganisa mukudya kwako inogona kunge iri nzira yakanaka yekuona kuti yako selenium mamiriro akakwana.

Pfupiso Kuwedzera ne selenium kunogona kubatsira vanhu vane chirwere chetachiona chakadai seHashimoto's thyroiditis uye chirwere cheGraves. Asi, kumwe kutsvagurudza kunodiwa.

5. Inogona kudzikisa kuzvimba

Nzungu dzeBrazil dzakapfuma muma antioxidants, zvinova zvinhu zvinobatsira kuchengetedza maseru ako akagwinya. Vanoita izvi nekurwisa kukuvara kunokonzerwa nemaakemikari anoshanda anonzi mahara radicals.

Miti yeBrazil ine akawanda antioxidants, anosanganisira selenium, vhitamini E, uye phenols senge gallic acid uye ellagic acid (3).

Selenium inowedzera huwandu hweiyo enzyme inozivikanwa se glutathione peroxidase (GPx), iyo inobatsira kudzikisa kuzvimba uye kudzivirira muviri wako kubva kune oxidative kusagadzikana - kusaenzana pakati peantioxidants uye mahara radicals ayo anogona kutungamira kukuvara kwemaseru (,,).

Iyo inorwisa-kupisa mhedzisiro yemabrazil nzungu inogona kuwanikwa kubva kune imwe, hombe madhizaini uye madiki madhizaini kwenguva yakareba.

Imwe ongororo muvanhu gumi yakacherekedza kuti imwechete 20- kana 50-gramu inoshumira (4 kana gumi nzungu, zvichiteerana) zvakadzora zvakanyanya huwandu hweanopisa mamaki, anosanganisira interleukin-6 (IL-6) uye tumor necrosis factor alpha (TNF-alpha ) ().

Kumwe kuongorora kwemwedzi mitatu kwakapa vanhu vari kurapwa kurapwa kweitsvo kukundwa imwe yebrazil pazuva. Izvo zvakaona kuti yavo selenium neGPx mazinga anga awedzera, nepo iwo mazinga ezvokumakisa mamaki uye cholesterol yaive yakadzikira zvakanyanya ().

Zvisinei, zvidzidzo zvekutevera zvakaona kuti kana vanhu varega kudya nzungu dzeBrazil, izvi zviyero zvakadzokera kumatanho avo epakutanga. Izvi zvinoratidza kuti kwenguva yakareba dhayeti shanduko inodiwa kuti uwane mibairo yeBrazil nzungu (,).

Pfupiso Miti yeBrazil ine antioxidants selenium, vitamini E, uye phenols. Ingoti imwechete pazuva inogona kutungamira kudzikisira kuzvimba. Zvakangodaro, kutora kwako kunofanirwa kuve kunoenderana kuti urambe uchiona kubatsirwa.

6. Zvakanaka pamwoyo wako

Miti yeBrazil ine moyo-hutano fatty acids, senge polyunsaturated mafuta, uye akapfuma mune antioxidants, zvicherwa, uye fiber, zvese izvi zvinogona kubatsira kudzikisa njodzi yako yechirwere chemwoyo (25).

Imwe yedzidzo muvanhu vakuru gumi vane hutano yakaongorora mhedzisiro yekudya nzungu dzeBrazil pamalesterol. Yakavapa iwo mashanu, 20, kana 50 magiramu eBrazil nzungu kana placebo.

Mushure memaawa gumi nemapfumbamwe, iro boka rakagashira 20- kana 50-gramu yekushandira raive nemazinga akaderera eLDL (yakaipa) cholesterol uye akakwira mwero weHDL (yakanaka) cholesterol, zvichienzaniswa nemapoka akagamuchira madosi akaderera ().

Chimwe chidzidzo chakaongorora mhedzisiro yekudya nzungu dzeBrazil muvanhu vakafutisa vane selenium kushomeka avo vairapwa chirwere cheitsvo.

Yakaona kuti kudya nzungu dzeBrazil dzine 290 mcg yeselenieni zuva nezuva kwemavhiki masere zvakanyanya kuwedzera HDL cholesterol mwero. Kuvandudza yako HDL cholesterol mwero kunogona kudzikisa njodzi yako yechirwere chemwoyo ().

Zvakare, chidzidzo chemavhiki gumi nematanhatu mune vechidiki vakafutisa chakaona kuti kudya magiramu gumi nemashanu kusvika gumi neshanu emiti yemuBrazil pazuva rakagadzirisa mashandiro eropa uye kwakaderedza LDL cholesterol nemazinga e triglyceride ().

Brazil nzungu 'mhedzisiro pahutano hwemwoyo iri kuvimbisa. Zvakangodaro, kumwe kutsvagurudza kunodiwa kuti uone yakaringana muyero uye ndeapi vanhu vangakohwe iwo mabhenefiti akakura.

Pfupiso Kudya nzungu dzeBrazil kunogona kuwedzera moyo wako hutano nekudzora LDL (yakaipa) cholesterol, kuwedzera HDL (yakanaka) cholesterol, uye kugadzirisa ropa remidziyo basa.

7. Zvingave zvakanaka kune uropi hwako

Miti yeBrazil ine ellagic acid uye selenium, ese ari maviri anogona kubatsira uropi hwako.

Ellagic acid irudzi rwe polyphenol muBrazil nzungu. Iyo ine zvese antioxidant uye anti-kupisa zvivakwa izvo zvinogona kuve nekudzivirira uye antidepressant mhedzisiro pauropi hwako (,,).

Selenium inogona zvakare kutora chinzvimbo muhutano hwehuropi nekuita se antioxidant ().

Mune kumwe kuongorora, vakuru vakura vane hurema hwepfungwa vakadya nzungu imwe yeBrazil pazuva kwemwedzi mitanhatu. Pamusoro pekuona kuwanda kweselenium mazinga, ivo vakaratidza kuvandudzwa kwekutaura uye kuita kwepfungwa ().

Low selenium nhanho dzakabatana nezvirwere zveeurodegenerative senge Alzheimer's uye Parkinson, saka kuve nechokwadi chekudya kwakakwana kwakakosha (,).

Uyezve, kumwe kutsvagurudza kunoratidza kuti kuwedzera ne selenium kunogona kubatsira kuyananisa kusanzwisisika, kunoenderana zvakanyanya nekukwana selenium kudya. Nekudaro, zvabuda zvinopesana, uye kumwe kutsvagurudza kunodiwa (,).

Pfupiso Miti yeBrazil ine ellagic acid, iyo inogona kuve neidziviriro pauropi hwako. Pamusoro pezvo, selenium inogona kudzikisa njodzi yako yezvimwe zvirwere zvehuropi uye nekuvandudza kuita kwepfungwa uye nemanzwiro. Asi, kumwe kutsvagurudza kunodiwa.

Njodzi dzehutano dzekudya nzungu dzeBrazil

Miti yeBrazil inopa humwe hutano hunofadza, asi kudya zvakawanda kunogona kukuvadza.

Muchokwadi, kunwiwa kwe5,000 mcg ye selenium, inova iyo huwandu mune ingangoita makumi mashanu epakati-saizi yeBrazil nzungu, inogona kutungamira kune huturu. Aya mamiriro ane ngozi anozivikanwa se selenosis uye anogona kukonzera matambudziko ekufema, kurwara kwemoyo, uye itsvo kutadza ().

Uyezve, selenium yakawandisa, kunyanya kubva kune zvinowedzera, zvakabatanidzwa nenjodzi yakawedzera yechirwere cheshuga uye kenza yeprostate (,,).

Nekudaro, nharaunda dziri muAmazon dzine chikafu chetsika izvo zvakasikwa zvakakwirira mu selenium hazvina kuratidza zvakashata kana zviratidzo zve selenium chepfu ().

Kunyange zvakadaro, zvakakosha kudzikisira kudya kwako kwezuva nezuva kweBrazil nzungu.

Iyo yepamusoro chikamu cheselenium chinwiwa chevakuru ndeye 400 mcg pazuva. Neichi chikonzero, zvakakosha kuti usadye zvakawandisa nzungu dzeBrazil uye kutarisa mavara ezvekudya zve selenium zvemukati.

Kuganhurira kudya kwako kune imwe kusvika kumatatu eBrazil nzungu pazuva inzira yakangwara yekurega kunwa yakawandisa selenium (25).

Uyezve, avo vane nhege allergies vanogona kunge vari allergiki kuBrazil nzungu uye vanoda kuzvidzivirira.

Pfupiso Selenium chepfu chinhu chisingawanzo asi chine ngozi, chinogona kutyisidzira hupenyu. Iyo yakachengeteka yepamusoro yekudyiwa danho reselenium iri 400 mcg. Izvo zvakakosha kudzikisira kutora kwako kune 1-3 Brazil nzungu pazuva kana kutarisa kuti yakawanda sei selenium iri mumanzungu aunotenga.

Chinokosha

Miti yeBrazil inovaka masimba emagetsi, ichipa mafuta ane hutano, antioxidants, mavitamini, uye mamineral. Ivo vakanyanya kukwirira selenium, chicherwa chine simba rine antioxidant.

Kudya nzungu dzeBrazil kunogona kuderedza kuzvimba, kutsigira kushanda kwehuropi, uye nekuvandudza yako utachiona mashandiro uye hutano hwemwoyo.

Kuti urege kudya selenium yakawandisa, chengetedza kutora kwako kune imwe kusvika kumatatu eBrazil nzungu pazuva.