Unogona Kudya Manhanga Mbeu Mazai?

Zvemukati

• Mbeu yemanhanga makoko akachengeteka here?
• Kudya zvinovaka muviri uye mabhenefiti akachengeterwa mhodzi dzese dzemanhanga
• Njodzi dzekudya manhanga mhodzi dzehombodo
• Kugadzirira kwese mbeu yemanhanga
• Chinokosha

Mbeu yemanhanga, inozivikanwawo sepepitas, inowanikwa mukati memanhanga akazara uye inogadzira chikafu chinonaka, chinonaka.

Vanowanzo tengeswa nehombodo yavo yakaoma, yekunze yabviswa, saka unogona kushamisika kana zvakachengeteka kudya mhodzi dzakazara idzo dzichiri mumakomba avo.

Chinyorwa ichi chinotsanangura kana iwe uchikwanisa kudya manhanga emhodzi mhodzi, pamwe nekugona kwavo mabhenefiti uye kudzikira.

Mbeu yemanhanga makoko akachengeteka here?

Mbeu dzemanhanga idiki, mbeu dzegirinhi dzakakomberedzwa negoko rinoita jena-chena.

Kana ukaveza akavhura manhanga ese, uchavawana vakakomberedzwa neorenji, nyama ine tambo. Vanhu vazhinji vanoburitsa mhodzi dzese vodzigocha - goko nezvose - sechikafu.

Zvisinei, avo vanotengeswa muzvitoro zvinowanzochengetwa. Ndiko kusaka mhando dzekutengesa iri rakasiyana ruvara, saizi, uye chimiro pane izvo zvaunogona kugadzirira kumba.

Kunyangwe zvakadaro, mbeu yemanhanga mahombekombe akachengeteka kuti vanhu vazhinji vadye. Muchokwadi, ivo vanowedzera kune mbeu 'yakasarudzika crunch uye vanopa zvimwe zvinovaka muviri.

Mbeu dzese dzemanhanga - nehombodo dziripo - dzinowanzo gadzirirwa kumba uye hadziwanzo kuwanikwa muzvitoro. Ivo kazhinji vakachengeteka kudya.

Kudya zvinovaka muviri uye mabhenefiti akachengeterwa mhodzi dzese dzemanhanga

Mbeu dzese dzemanhanga dzinodarika zvakapetwa kaviri iyo faibha seyakaremerwa (,).

Rimwe ounce (28 gramu) yembeu yemanhanga inopa anenge magiramu mashanu efaibha, nepo iyo yakafanana mbeu inofurwa ine magiramu maviri chete (,).

Fiber inosimudzira zvakakwana kugaya nekupa mabacteria ane hura mumatumbu ako. Iyo inogona kutodzora njodzi yako yechirwere chemoyo nekudzikisa cholesterol yako uye neremazinga eropa (,).

Nekudaro, mbeu dzese dzemanhanga dzinopa kuwedzera kwekuwedzera kwefibre inobatsira.

Mbeu idzi zvakare dzakapfuma mune mamwe akawanda zvinovaka muviri, zvinosanganisira zinc, magnesium, uye mhangura. Pamusoro pezvo, iwo akakwirira musimbi, izvo zvakakosha kune hutano hweropa uye kutakura kweoksijeni (,).

Mbeu dzese dzemanhanga dzakakwirira zvakanyanya mu fiber kupfuura dzakachengetwa. Ichi chikafu chinobatsira kugadzirisa kugaya uye hutano hwemwoyo.

Njodzi dzekudya manhanga mhodzi dzehombodo

Kunyangwe zvakachengeteka zvakanyanya kudyiwa, mbeu dzese dzemanhanga dzinogona kukonzera matambudziko kune vamwe vanhu.

Vanhu vane mamiriro ekugaya, akadai seCrohn's disease kana ulcerative colitis, inozivikanwawo seinopisa ura chirwere (IBD), vanofanirwa kudzivirira kana kudzora mbeu dzese dzemanhanga - uye nemhando dzakapetwa.

Izvi zvinodaro nekuti mhodzi dzakafumuka-fiber dzinogona kuwedzera kuzvimba kwemukati uye dzinokonzeresa dumbu, manyoka, kurwadziwa, kuzvimba, uye zvimwe zviratidzo ().

Sezvo mhodzi dzemanhanga dziri diki kwazvo, dzinogona zvakare kuve nyore kudya zvakanyanya. Nekudaro, iwe unofanirwa kuve nekufunga nezvesaizi masize paunenge uchidya iwo - kunyangwe kana usina dambudziko rekugaya.

Zvakare, iwe ungangoda kunwa mvura kana uchidya mbeu idzi, sezvo mvura yakakosha pakubatsira fiber kufamba kuburikidza neako ekugaya nzira.

Sezvo mbeu dzese dzemanhanga dzakanyanya mu fiber, unofanirwa kuidya nemvura yakawanda. Vanhu vane nyaya dzekudya vanofanirwa kudzikamisa kana kuvadzivirira.

Kugadzirira kwese mbeu yemanhanga

Kugadzirira manhanga mbeu iri nyore kana uine manhanga paruoko.

Mushure mekucheka kumusoro, shandisa chipunu kubvisa mhodzi nenyama. Wobva waisa mhodzi mucolander woisuka pasi pemvura inotonhora, zvinyoronyoro uchibvisa chero nyama kubva mumhodzi nemaoko ako. Pakupedzisira, vabatise pakaoma netauro repepa.

Mbeu dzemanhanga dzinogona kudyiwa dzakasviba asi kuravira kunyanya kunakirwa kwakagochwa.

Kuti uzvigadzire, uzvikande mumafuta emuorivhi kana mafuta akanyunguduka, pamwe nemunyu, mhiripiri, uye chero imwe mwaka yaunoshuvira. Iparidze pabheka uye ubike muhovheni pa300 ° F (150 ° C) kwemaminetsi makumi matatu nemakumi mana, kana kusvika kusvikira shava uye yakaoma.

Mbeu dzese dzemanhanga dzinogona kudyiwa dzakasvibirira kana kugochwa chikafu chinonaka, chinotapira.

Chinokosha

Nhanga mbeu yemahombekombe yakachengeteka kudyiwa uye inopa yakawanda fiber kupfuura girini, yakachengetedzwa mbeu yemanhanga.

Nekudaro, vanhu vane mamiriro ekugaya vangangoda kudzivirira mbeu yakazara, sezvo yavo yepamusoro fiber inogona kukonzera zviratidzo sekurwadziwa uye manyoka.

Kuti unakidzwe nembeu yemanhanga, ubudise kubva munhanga yese uye wozvigocha muchoto kuti utore chikafu chinonaka.