10 hutano mabhenefiti ecashew nzungu

Zvemukati

• Tafura yemashoko ehutano
• Maitiro ekuisa macashews mune chikafu
• Nzira yekugadzirira cashew nut butter
• Cashew nut chingwa recipe

Iyo nzungu yemuchero chibereko chemuti wecashew uye mubatsiri wakanakisa wehutano nekuti ine antioxidants uye yakafuma mumafuta ayo anobatsira moyo nemaminerari senge magnesium, iron ne zinc, izvo zvinodzivirira kupererwa neropa uye nekuvandudza hutano hweganda, nzara nebvudzi.

Ichi chibereko chakaomeswa chinogona kuverengerwa muzvikafu zvishoma uye masaladi, zvinogona kudyiwa nenzira yebhotoro kana sechinhu chinobatanidzwa mune kumwe kugadzirira, uye chinofanira kudyiwa muzvikamu zvidiki nekuda kweiyo yakakwira caloric zvemukati.

Zvakanakira nzungu dzemashezi zvinokonzerwa nekuvapo kwezvibereko zvakakosha kune hutano hwemuviri, uye zvinosanganisira:

1. Inodzivirira kukwegura kusati kwasvika, sezvo yakafuma mune antioxidants senge polyphenols, carotenoids uye vhitamini E, iyo inodzivirira kukuvara kwemahara radicals kumasero;
2. Inodzivirira chirwere chemwoyo, sezvo iine monounsaturated uye polyunsaturated mafuta, faibha uye antioxidants iyo inofarira kuwedzera kwe "yakanaka" cholesterol, HDL, uye inobatsira kudzikisa "yakaipa" cholesterol, LDL;
3. Inodzora shuga yeropa, nekuti yakafuma nefibre inononoka kutora shuga, ichidzivirira micheka yeglycemic, mukuwedzera pakubatsira kudzora insulin yekudzivirira, ichive chakanakisa sarudzo kune vanhu vane chirwere cheshuga kana neinodzivirira insulin;
4. Inovandudza ndangariro, nekuti ine selenium, micronutrient inoshanda se antioxidant uye inodzivirira kukuvara kunokonzerwa nemahara radicals kune maseru ehuropi. Uye zvakare, zvakare ine vhitamini E, iyo inogona kubatsira kudzivirira zvirwere zvakaita seAlzheimer's naParkinson;
5. Inodzivirira kana kuvandudza kushushikana, sezvo iine hupfumi mu zinc, iyo, sekumwe kuongorora, iri chicherwa icho kushomeka kwayo kwakabatana neichi chiitiko;
6. Kunoderedza BP, muviri kurwadza, kutemwa nemusoro, migraines uye kuneta kwemhasuru, sezvo iine hupfumi mu magnesium uye ine anti-inflammatory properties;
7. Inosimbisa immune system, nekuti ine zinc, vitamini E neA;
8. Inodzivirira osteoporosis, nekuti iine calcium nefosiforo, izvi zvicherwa zvichikosha mukuchengetedza kana kuwedzera kuwanda kwemapfupa;
9. Inodzivirira uye kubata anemia, nekuti yakafuma mune iron uye folic acid;
10. Inochengetedza hutano hweganda, vhudzi nezvipikiri, sezvo iine mhangura, selenium, zinc uye vhitamini E, zvinovaka muviri izvo zvakakosha kuchengetedza ganda. kusimudzira kukura uye kuomesa kwembambo uye kugadzirisa kutenderera kweropa mumusoro.

Kunyangwe paine mabhenefiti, nzungu dzemashezi dzinofanirwa kudyiwa muzvikamu zvidiki, sezvo iine macalorie akawanda uye, nekudaro, kana ikadyiwa zvakawandisa, inogona kufarira kurema. Ichi chibereko chakaomeswa chinogona kuwanikwa muzvitoro kana muzvitoro zvekuwedzera.

Tafura yemashoko ehutano

Iyi tafura inotevera inoratidza ruzivo rwehutano kune zana magiramu emakwenzi ecashew:

Izvo zvakakosha kuti utaure kuti kuti uwane iwo ese mabhenefiti ataurwa pamusoro, makashews anofanirwa kuverengerwa mune yakaenzana uye ine hutano chikafu.

Maitiro ekuisa macashews mune chikafu

Nzungu dzemashezi dzinogona kudyiwa muzvikamu zvidiki, anenge magiramu makumi matatu pazuva, uye zvakanyanya pasina munyu. Muchero uyu wakaomeswa unogona kuverengerwa muzvikafu zvishoma pamwe nezvimwe zvekudya zvakaita semichero nema yoghurt, uye zvakare zvinogona kuwedzerwa kumasalad uye mabikirwo akaita seanotsemura, makuki uye chingwa.

Uye zvakare, nzungu dzemakwenzi dzinogonawo kupwanywa kana kutengwa nenzira yeupfu yekushandisa mumabikirwo uye zvakare muchimiro chebota rekuzodza.

Nzira yekugadzirira cashew nut butter

Kugadzirira iyo cashew nati ruomba, ingo wedzera 1 mukombe weichi chisina ganda rakaoma muchero uye mbiriso mu blender kusvikira pakafuta pasita, uye inofanirwa kuchengetwa mumudziyo une muvharo mufiriji.

Uye zvakare, zvinokwanisika kuita kuti ruomba ruwedzere munyu kana kutapira zvinoenderana nekuravira, inogona kurungwa nemunyu zvishoma uye kutapira neuchi hushoma, semuenzaniso.

Cashew nut chingwa recipe

Nekuti icho chikafu chakapfuma mumafuta akanaka, iyo cashew nati isarudzo huru yekubatsira iwe kurasikirwa uremu uye inogona kunyora yakaderera carb kudya. Heano maitiro ekugadzira chingwa chinonaka chebhuruu neiyi chestnut:

Zvisungo:

• 1 1/2 kapu yetii kubva kuhupfu hwenzungu;
• 1 supuni 1 yeupfu hwakatsetseka;
• 1 isina kudzika teaspoon yemunyu;
• 1/2 teaspoon yekubheka soda;
• 1 tablespoon yembeu yezuva yezuva;
• 2 mashupuni emakungu akachekwa akachekwa;
• 3 mazai akarohwa;
• 2 tablespoons yeuchi;
• 1 tablespoon yeapuro cider vhiniga;
• 1 tablespoon yemakwenzi matsva senge rosemary uye thyme;
• Butter kukodza pani.

Kugadzirira modhi:

Sanganisa zvese zvinoshandiswa kunze kwemazai. Mune imwe mudziyo, rova ​​mazai zvakanaka neforogo uye wedzera kune zvimwe zvinoshandiswa. Dururirai musanganiswa muchimiro chakaita mativi echingwa chakazorwa mafuta, moisa muhovhoni yakapetwa kare pa180ºC kwemaminitsi makumi matatu.