10 Kudya zvinovaka muviri uye Hutano Kubatsirwa kweCashew Milk

Zvemukati

• 1. Yakazara Nechikafu
• 2. Dai Ngawedzere Moyo Hutano
• 3. Yakanaka kune Hutano Hweziso
• 4. Ngaabatsire Kuvhara Ropa
• 5. Inogona Kuvandudza Ropa Shuga Kudzora
• 6. Rakanaka kune Ganda Rako
• 7. Unogona kuve neAnticancer Mhedzisiro
• 8. Inowedzera Utano hwemuviri
• 9. Chivabvu Kuvandudza Iron-Kushomeka Anemia
• 10. Yakawedzerwa Zvakareruka Kudya Kwako
• Maitiro Ekugadzira Cashew Mukaka
• Icho Chinokosha

Mukaka wecashew chakakurumbira chinwiwa chinwiwa chakagadzirwa kubva kumasheya akazara nemvura.

Iyo ine inotapira, yakapfuma kusagadzikana uye inotakurwa nemavitamini, zvicherwa, mafuta ane hutano, uye zvimwe zvinobatsira zvinomera zvemiti.

Inowanikwa mumhando dzisina kutapira uye dzakatapira, mukaka wecashew unogona kutsiva mukaka wemombe mune akawanda mabikirwo.

Inogona kuwedzera hutachiona uye nekuvandudza moyo, ziso, uye hutano hutano.

Heano gumi gumi zvinovaka muviri uye hutano mabhenefiti emukaka wecashew.

1. Yakazara Nechikafu

Mukaka wecashew une mafuta ane hutano, mapuroteni, uye akasiyana mavitamini uye mamineral.

Mazhinji emafuta mune ichi chinwiwa chine hutano hunobva pasaturated fatty acids inosimudzira hutano hwemwoyo uye inopa mamwe mabhenefiti (1,).

Zvitoro-zvakatengwa zvakasiyana zvinogona kunge zviine huwandu hwakasiyana hwechikafu kupfuura shanduro dzakagadzirwa.

Heano kufananidzwa kwemukombe mumwe (240 ml) wemukaka wekaseti wakagadzirwa - wakagadzirwa kubva mumvura uye 1 ounce (28 gramu) yemashezi - kune 1 mukombe (240 ml) yemukaka wekashuwiti (weswiti).

Nutrients	Mukaka wekugadzira mukaka	Chitoro-chakatengwa mukaka wecashew
Makorori	160	25
Carbs	9 magiramu	1 gramu
Mapuroteni	5 magiramu	isingasviki 1 gramu
Mafuta	14 magiramu	2 magiramu
Fiber	1 gramu	0 magiramu
Magnesium	20% yeiyo Mazuva ese Kukosha (DV)	0% yeiyo DV
Iron	10% yeiyo DV	2% yeiyo DV
Potassium	5% yeiyo DV	1% yeiyo DV
Calcium	1% yeiyo DV	45% yeiyo DV *
Vhitamini D	0% yeiyo DV	25% yeiyo DV *

* inoratidza chikafu chakawedzerwa kuburikidza nekusimbiswa.

Mabhizimusi emakwenzi emabhizimusi anowanzo simbiswa nemavitamini nemaminerari uye ane huwandu hwakawanda hweimwe mishonga, zvichienzaniswa neshanduro dzakagadzirwa.

Zvisinei, ivo vanowanzopa mashoma mafuta uye mapuroteni uye haasanganise fiber. Pamusoro pezvo, mhando dzezvitoro dzinogona kuve nemafuta, zvinodzivirira, uye neshuga yakawedzerwa.

Homemade cashew mamisi haadi kukanganiswa, izvo zvinowedzera yavo fiber zvemukati.

Iwo zvakare akarongedzwa ne magnesium - yakakosha mamineral kune akawanda maitiro emuviri, kusanganisira nerve basa, hutano hwemwoyo, uye reropa mutemo mutemo ().

Ose mukaka wemakwashe akasikwa asina lactose uye anogona kutsiva mukaka wemombe kune avo vane dambudziko rekuchera mukaka.

Shanduro dzakagadzirwa zvine mapuroteni mashoma, calcium, uye potasium kupfuura mukaka wemombe asi mafuta ane hutano, esimbi, uye magnesium ().

Pfupiso Mukaka wecashew unoremerwa nezvinovaka muviri, zvinosanganisira mafuta asina kunyoroveswa, mapuroteni, mavitamini, uye mamineral. Mhando dzekuzvigadzirira dzinowanzo kuve dzinovaka muviri, asi mhando-dzezvitoro dzinogona kusimbiswa ne vitamini D uye calcium.

2. Dai Ngawedzere Moyo Hutano

Zvidzidzo zvakabatanidza mukaka wecashew kune njodzi yakaderera yechirwere chemwoyo.

Ichi chinwiwa-chinwiwa chakazara mu polyunsaturated uye monounsaturated fatty acids. Kudya mafuta aya panzvimbo yevasina hutano kunogona kudzora njodzi yako yechirwere chemwoyo ().

Mukaka wecashew zvakare une potasium uye magnesium - zviviri zvinovaka muviri zvinogona kusimudzira hutano hwemwoyo uye kudzivirira chirwere chemwoyo.

Mukuongorora kwezvidzidzo makumi maviri nezviviri, vanhu vane yakanyanya kudya potasium yavakawana 24% panjodzi yakaderera yesitiroko ().

Kumwe kuongorora kwakapedzisa kuti kukwirira kwemagesium, pamwe neropa rakakwira remaminerari aya, kwakadzikira chirwere chemoyo njodzi, kusanganisira chirwere cheshuga uye kuwedzerwa kweropa ().

Nekudaro, chitoro-chakatengwa mukaka wecashew unowanzo kuve wakaderera mumoyo-hutano mafuta asina kushatiswa, pamwe ne potassium uye magnesium, kupfuura mhando dzakagadzirwa.

Pfupiso Mukaka wecashew une mafuta-ane hutano asina mafuta, potasium, uye magnesium - zvese izvi zvinogona kubatsira kudzivirira chirwere chemwoyo.

3. Yakanaka kune Hutano Hweziso

Cashews akapfuma muma antioxidants lutein uye zeaxanthin ().

Izvi zvinodzivirira maseru kukuvara kumeso ako zvinokonzerwa nema mamorekuru asina kugadzikana anonzi mahara radicals ().

Imwe ongororo yakawana kusangana kwakakosha pakati peakaderera eropa mazinga e lutein uye zeaxanthin uye hutano husina kutsarukana ().

Kudya chikafu chakapfuma mu lutein uye zeaxanthin kunogona kudzora njodzi yako yezera-inoenderana nezera macular degeneration (AMD), chirwere cheziso chinokonzeresa kurasikirwa kwemaonero.

Imwe ongororo yakaratidza kuti vanhu vane yakanyanya kudyiwa lutein uye zeaxanthin - uye akanyanya kufungidzirwa mazinga eropa eaya ma antioxidants - aive 40% zvishoma mukana wekuvandudza advanced AMD ().

Yakakwira ropa mazinga e lutein uye zeaxanthin akave zvakare akabatanidzwa kune makumi mana muzana panjodzi yakaderera yemakata ane hukama nezera kune vakuru vakuru ().

Sezvo macashews ari manyuko akanaka e lutein uye zeaxanthin, kuwedzera mukaka wekashew kuchikafu chako kunogona kubatsira kudzivirira nyaya dzemaziso.

Pfupiso Mukaka wecashew une antioxidants iyo inogona kudzikisa njodzi yako yekukuvara kwetsvo, zera-rakabatana macular degeneration, uye cataract.

4. Ngaabatsire Kuvhara Ropa

Mukaka wekashew wakapfuma muvhitamini K, iyo yakakosha pakuvhara ropa (,, 16).

Kusawana zvakakwana vitamini K kunogona kukonzera kubuda ropa zvakanyanya.

Kunyange kushomeka kwevhitamini K muvanhu vakuru vane hutano isingawanzoitika, vanhu vane hutachiona hwehutachiona (IBD) uye dzimwe nyaya dzemalabsorption dzinogona kushomeka (16,).

Kudya chikafu chakapfuma muvhitamini K, senge mukaka wecashew, zvinogona kubatsira kuchengetedza zvakakwana huwandu hweiyi protein.

Nekudaro, kuwedzerwa kwekudya kwevhitamini K kunwa kunogona kudzikisira kushanda kwemishonga yekuchera-ropa ().

Kana iwe uri kutora mishonga yekucheka ropa, bvunza wako mupi wezvehutano usati waita shanduko kune kudya kwako.

Pfupiso Mukaka wecashew wakapfuma mu vitamini K, zvinovaka muviri zvakakosha pakuvhara kweropa. Nekudaro, zvinogona kukubatsira iwe kuchengetedza mwero wakaringana. Kana iwe uri pamishonga yekuchera ropa, bvunza nemupi wako wezvehutano usati wawedzera kudya kwako kwevhitamini-K-zvakapfuma zvekudya.

5. Inogona Kuvandudza Ropa Shuga Kudzora

Kunwa mukaka wecashew kunogona kubatsira nekutapudza shuga muropa - kunyanya kune vanhu vane chirwere cheshuga.

Cashews ane macomputer anogona kusimudzira yakakodzera shuga kudzora mumuviri wako.

Imwe ongororo yakawana kuti mukomboni iri mumashezi inonzi anacardic acid yakamutsa kutora kwekutenderera shuga yeropa mumakonzo emhasuru ().

Tsvagurudzo pamusoro peiyo nati yakafanana zvakare iine anacardic acid yakawana kuti zvinotora kubva mumukaka wenuturu zvakadzikira zvakanyanya huwandu hweshuga yeropa mumakonzo ane mhando 2 chirwere cheshuga ().

Uye zvakare, mukaka wecashew hauna lactose uye nekudaro une ma carbs mashoma pane emukaka. Kuishandisa panzvimbo yemukaka wemombe kunogona kubatsira nekudzivirira kweshuga muropa mune avo vane chirwere cheshuga.

Zvakadaro, kumwe kutsvagurudza kunodiwa kuti unzwisise zvirinani mukaka wecashew mukugadzirisa chirwere cheshuga.

Pfupiso Mamwe makomponi mumukaka wecashew anogona kubatsira neropa rekudzora shuga mune vanhu vane chirwere cheshuga, asi kumwe kutsvagurudza kunodiwa.

6. Rakanaka kune Ganda Rako

Masheya anotakurwa nemhangura ().

Naizvozvo, mukaka unobva munzungu idzi - kunyanya rudzi rwakagadzirwa - wakapfuma mune ino zvicherwa zvakare.

Mhangura inoita basa rakakura mukugadzirwa kwemapuroteni eganda uye yakakosha kune hutano hwakakwana hweganda ().

Ichi chicherwa chinogadzirisa kugadzirwa kwe collagen uye elastin, mapuroteni maviri anobatsira pakunama kweganda uye kusimba ().

Kuchengetedza zvakaringana mazinga e collagen mumuviri wako inosimudzira hutano hweganda, nepo isina kukwana collagen inogona kutungamira mukukwegura kweganda.

Kudya mukaka wecashew uye zvimwe zvekudya zvine mhangura zvinowedzera muviri wako kugadzirwa kwecollagen uye chengetedza ganda rako rinotaridzika riine hutano uye diki.

Pfupiso Sezvo mukaka wekashew wakakwira nemhangura, unogona kusimudzira hutano hweganda nekuwedzera kugadzirwa kwecollagen mumuviri wako.

7. Unogona kuve neAnticancer Mhedzisiro

Bvunzo-chubhu zvidzidzo zvinoratidza kuti makomponi mumukaka wecashew anogona kudzivirira kukura kwemamwe maseru ekenza.

Cashews akanyanya kukwirira muacacardic acid, mukomboni unogona kurwisa mahara radicals ayo anofungidzirwa kuti anoita basa mukusimudzira kenza (, 24, 25).

Imwe bvunzo-chubhu yekuongorora yakawana kuti anacardic acid yakamisa kupararira kwemasero emukenza wemazamu evanhu ().

Imwe yakaratidza kuti anacardic acid yakawedzera chiitiko cheiyo anticancer mushonga kurwisa maseru egomarara eganda revanhu ().

Kudya mukaka wekashew kunogona kupa muviri wako neacacardic acid iyo inogona kubatsira kudzivirira kukura kwemasero ekenza.

Nekudaro, izvozvi tsvagiridzo inogumira kune bvunzo-chubhu zvidzidzo. Zvimwe zvidzidzo - kunyanya muvanhu - zvinodiwa kuti unzwisise zvirinani anticancer zvivakwa zvemasheashe.

Pfupiso Anacardic acid inowanikwa mumashezi yakaratidzirwa kumisa kupararira kwemamwe maseru ekenza uye nekuvandudza mhedzisiro yemishonga yeanticancer mune bvunzo-chubhu zvidzidzo. Zvakadaro, kumwe kutsvagurudza munzvimbo ino kunodiwa.

8. Inowedzera Utano hwemuviri

Cashews uye mukaka wakatorwa kubva kwavari anotakurwa nema antioxidants uye zinc ().

Izvi zvinogona kubatsira kuwedzera hutachiona.

Zvidzidzo zvinoratidza kuti nzungu dzinogona kudzora mhinduro yekuzvimba mumuviri wako uye nekuvandudza hutachiona, pamwe nekuti iwo manyuko akanakisa ema antioxidants uye mamwe macomputer anorwisa kuzvimba uye chirwere (,,).

Uye zvakare, muviri wako unoshandisa zinc kugadzira maseru ekudzivirira anobatsira kurwisa chirwere uye hutachiona. Iyi zvicherwa inogona zvakare kushanda se antioxidant iyo inogona kumisa kukuvara kwemasero kunosanganisira kuzvimba uye chirwere (,).

Imwe ongororo yakabatanidza yakaderera ropa mazinga ezinc nemazinga akawedzera ezvokumakisa mamaki, akadai seC-inoshanda mapuroteni (CRP) ().

Iyo zinc mumukaka wecashew inogona kubatsira kudzikisa kuzvimba mumuviri wako uye kugadzirisa hutachiona.

Pfupiso Mukaka wecashew une mishonga senge antioxidants uye zinc inogona kurwisa kuzvimba uye kuwedzera hutachiona.

9. Chivabvu Kuvandudza Iron-Kushomeka Anemia

Kana muviri wako ukasawana iron yakakwana, haigone kuburitsa huwandu hwakakwana hweprotein hemoglobin inobatsira masero matsvuku eropa kutakura okisijeni. Izvi zvinoguma nekushaya ropa uye zvinotungamira mukuneta, dzungu, kufema kufema, kutonhora maoko kana tsoka, uye zvimwe zviratidzo ().

Imwe ongororo yakawana kuti vakadzi vane yakaderera simbi yekudyiwa vaive vangangoita katanhatu mukana wekukura kweanemia kune avo vane yakakwana simbi yekushandisa ().

Naizvozvo, kuwana zvakakwana simbi kubva pane zvaunodya zvakakosha pakudzivirira kana kugadzirisa zviratidzo zvekushomeka kwesimbi.

Sezvo mukaka wekashew wakakwira nesimbi, zvinogona kukubatsira iwe kuchengetedza mwero wakaringana. Nekudaro, muviri wako unotora zviri nani simbi iyi kana uchidyiwa neine vhitamini C ().

Kuti uwedzere kunwa kwesimbi kubva mumukaka wecashew, edza kuisanganisa mune smoothie nemashirobheri matsva kana maorenji ane vhitamini C.

Pfupiso Mukaka wecashew unotakurwa nedare uye unogona kudzivirira iron-kushomeka anemia. Kuti uwedzere kunwa kwesimbi kubva mumukaka uyu wemukaka, idya neinobva vhitamini C.

10. Yakawedzerwa Zvakareruka Kudya Kwako

Mukaka wecashew ndeyekuwedzera uye kune hutano kuwedzera kune kudya kwako.

Sezvo isina mahara lactose, yakakodzera kune avo vanodzivisa dairy.

Inogona kushandiswa panzvimbo yemukaka wemombe mune akawanda mabikirwo - anosanganisira masmoothies, zvakabikwa zvinhu, uye inotonhora kana inopisa tsanga. Iwe unogona zvakare kuiwedzera kune sauces kuti vagadzire ivo creamier kana kunyange kuishandisa kuita ice cream.

Uyezve, sezvo mukaka wekashew uine hupfumi, hwakasviba, unonaka mune zvinwiwa zvekofi, chokoreti inopisa, kana tii.

Ramba uchifunga kuti kunyangwe ichitsiviwa nemukaka wemombe, mukaka wecashew une nuttier, inotapira kuravira.

Kana iwe uchifarira kuwedzera mukaka wecashew kuchikafu chako, unogona kuzvitenga pazvitoro zvakawanda kana kuzviita wega. Tarisa mhando dzisina kutapira dzisina zvigadzirwa zvisina basa.

Pfupiso Iwe unogona kuwedzera mukaka wecashew kune smoothies, zvinwiwa zvekofi, zviyo, zvinhu zvakabikwa, uye akawanda mapheka. Inowanikwa pazvitoro zvakawanda kana unogona kuzviita kumba.

Maitiro Ekugadzira Cashew Mukaka

Kugadzira mukaka wekashew zviri nyore kwazvo.

Uyezve, iyo yekugadzirira vhezheni yakanyanya kusimbiswa uye nekudaro ine zvakawanda zvinovaka muviri kupfuura mhando dzekutengesa.

Iwe unogona zvakare kudzora kuti yakawanda sei shuga nezvimwe zvinoshandiswa zvaunowedzera.

Kugadzira mukaka wecashew, rova ​​1 kapu (130 gramu) yemashezi mumvura inopisa kwazvo kwemaminetsi gumi nemashanu kana mukamuri yekupisa yemukati kwemaawa 1-2 kana kupfuura.

Dhonza uye sukurudza macashews, wobva wawedzera kune blender ine 3-4 makapu (720-960 ml) yemvura. Akakwirisa kumusoro kwemasekondi makumi matatu kusvika 1 miniti kana kusvika pakatsetseka uye pfumvu.

Iwe unogona kuwedzera mazuva, uchi, kana maple sirasi kuti utapire, kana zvichidikanwa. Zvimwe zvinowedzerwa zvinowedzera zvinosanganisira gungwa munyu, cocoa poda, kana vanilla mushoma.

Kusiyana nemimwe mikaka yakasimwa-yekudyara, haufanire kumedza mukaka wecashew kuburikidza netauro nhete kana cheesecloth.

Unogona kuchengetedza mukaka wako wecashew muhari yegirazi kana mudziyo mufiriji kwemazuva matatu kusvika mana. Kana ikaparadzaniswa, ingo zunza usati washandisa.

Pfupiso Kugadzira mukaka wekashew zviri nyore kwazvo. Sanganisa 1 kapu (130 gramu) yemakwenzi akanyoroveswa, 3-4 makapu (720-960 ml) yemvura, uye zvinotapira zvesarudzo kusvika pakatsetseka.

Icho Chinokosha

Yakagadzirwa kubva kumakwashe ese akazara nemvura, mukaka wecashew hauna lactose uye yakatakurwa nemoyo-une hutano mafuta asina kunyoroveswa, mapuroteni, uye akawanda mavitamini nemaminerari.

Kunwa urwu rudzi rwemukaka kunogona kusimudzira hutano hwemwoyo, kugadzirisa shuga yeropa, kusimudzira hutano hwemaziso, nezvimwe.

Kuti uwedzere mukaka wecashew kuchikafu chako, unogona kuzviitira wega kana kutsvaga zvigadzirwa zvakagadzirwa zvekutengesa muzvitoro zvakawanda.