Zvese zvaunoda Kuti Uzive Nezve Maonde

Zvemukati

• Maonde chikafu
• Kubatsirwa
• Kurudzira hutano hwekugaya
• Dai kuvandudza vascular uye moyo hutano
• Inogona kubatsira kubata mashuga eropa
• Anogona anticancer zvivakwa
• Inogona kusimudzira ganda rine hutano
• Kuderera
• Maitiro ekuwedzera maonde pane chikafu chako
• Chinokosha

Maonde chibereko chakasarudzika chakaita semusodzi. Dzinenge saizi yechigumwe chako, yakazadzwa nemazana embeu diki, uye ine ganda rinodyiwa kana ganda rakasvibira. Nyama yemuchero uyu pinki uye ine hunyoro, inotapira kuravira. Zita resaenzi remuonde iri Ficus carica.

Maonde - nemashizha awo - akazara nezvinovaka muviri uye anopa akasiyana mabhenefiti ehutano. Vanogona kukurudzira kugaya kwakanaka, kudzikisa njodzi yako yechirwere chemwoyo, uye nekukubatsira iwe kudzora huwandu hweshuga yeropa rako.

Chinyorwa ichi chinoongorora maonde, kusanganisira chikafu chavo, mabhenefiti, uye kudzikira, pamwe nekuwedzera iwo kuchikafu chako.

Maonde chikafu

Maonde matsva akapfuma mumakemikari nepo ari mashoma mumakoriori, achivaita iwo kuwedzera kukuru kune chikafu chine hutano.

Imwe diki (40-gramu) nyowani nyowani ine ():

• Makorori: 30
• Mapuroteni: 0 magiramu
• Mafuta: 0 magiramu
• Carbs: 8 magiramu
• Fiber: 1 gramu
• Mhangura: 3% yeiyo Mazuva ese Kukosha (DV)
• Magnesium: 2% yeiyo DV
• Potassium: 2% yeiyo DV
• Riboflavin: 2% yeiyo DV
• Thiamine: 2% yeiyo DV
• Vhitamini B6: 3% yeiyo DV
• Vhitamini K: 2% yeiyo DV

Maonde matsva ane mamwe macalorie kubva pashuga yechisikigo, asi kuve nemaonde mashoma inonzwisisika, yakaderera koriori tudyo kana kuwedzera kuchikafu.

Kune rimwe divi, maonde akaomeswa ane shuga yakawanda uye ane macalorie mazhinji, sezvo shuga yacho inozowedzera kana michero yaomeswa.

Maonde anewo zvidiki zvidiki zvemhando dzakasiyana siyana dzehutano, asi zvakanyanya kupfuma mumhangura uye vhitamini B6.

Mhangura chinhu chakakosha chicherwa icho chinobatanidzwa mukuita kwakawanda kwomuviri, kusanganisira metabolism uye kugadzirwa kwesimba, pamwe nekuumbwa kwemasero eropa, anobatanidza matishu, uye maurotransmitter (2)

Vitamini B6 vhitamini yakakosha kuti ibatsire muviri wako kuputsa mapuroteni ezvekudya uye kugadzira mapuroteni matsva. Inoitawo basa rakakosha muhutano hwehuropi (3).

Maonde matsva akaderera mumacalorie uye ane akasiyana mavitamini uye mamineral. Zvisinei, maonde akaomeswa ane shuga yakawanda uye macalorie.

Kubatsirwa

Maonde ane akawanda mabhenefiti, kusanganisira kusimudzira kugaya uye hutano hwemwoyo, pamwe neanogona kubatsira kubata mashuga eropa.

Kurudzira hutano hwekugaya

Maonde agara achishandiswa semushonga wekumba kana imwe nzira yekurapa matambudziko ekugaya senge kupatirwa ().

Izvo zvine fiber, iyo inogona kubatsira kusimudzira hutano hwekugaya nekunyorovesa uye nekuwedzera huwandu kuzvituru, kudzikira kuzvimbirwa, uye kushanda se prebiotic - kana sosi yekudya yehutachiona hune hutano huzadza ura hwako (,).

Muzvidzidzo zvemhuka, michero yemuonde inobvisa kana kunama zvakabatsira kumhanyisa kufamba kwechikafu kuburikidza nemudumbu, kudzikamisa kupatira uye kugadzirisa zviratidzo zvekusagadzikana kwekugaya senge ulcerative colitis (,).

Chidzidzo muvanhu zana nemakumi mashanu vane chirwere chinoshungurudza ura nekuzvimbirwa (IBS-C) vakawana kuti avo vakadya maonde mana akaomeswa (45 gramu) kaviri zuva nezuva vakaona kudzikiswa kukuru kwezviratidzo - kusanganisira kurwadziwa, kuzvimba uye kuzvimbirwa - zvichienzaniswa nekutonga. boka ().

Zvakare, chidzidzo chakafanana muvanhu makumi masere chakawana kuti kuwedzera neanosvika gumi maunzi (300 gramu) emuchero wemuchero wemuchero zuva rega rega kwemavhiki masere kwakadzikira zvakanyanya kuzvimbirwa, zvichienzaniswa neboka rinodzora ().

Dai kuvandudza vascular uye moyo hutano

Maonde anogona kusimudzira kuwedzerwa kweropa uye nemafuta eropa, ayo anogona kubatsira kuvandudza yako vascular hutano uye kudzikisa njodzi yako yechirwere chemwoyo.

Imwe ongororo yakawana kuti muonde wakabviswa wakadzikira kukwira kweropa mumakonzo neakajairika BP, pamwe neaya ane mwero wakakwira ().

Zvidzidzo zvezvipfuwo zvakaratidza zvakare kuvandudzwa kwecholesterol yakazara, HDL (yakanaka) cholesterol, uye mwero we triglyceride kana uchiwedzera neinobvisa mashizha emuonde (,).

Zvisinei, muchidzidzo chevhiki-shanu muvanhu makumi masere nevatatu vane LDL (yakaipa) cholesterol, vaongorori vakaona kuti avo vakawedzera maonde akaomeswa gumi nemana (120 gramu) pakudya kwavo zuva nezuva vaive vasina shanduko mumazinga eropa eropa, zvichienzaniswa neboka rinodzora. ().

Zvimwe zvidzidzo zvevanhu zvinodiwa kuti unzwisise zvirinani hukama pakati pamaonde uye hutano hwemwoyo.

Inogona kubatsira kubata mashuga eropa

Mumwe wemusi wekudzidza kubva muna1998 muvanhu gumi vane chirwere cheshuga chekutanga vakaona kuti kuva nemashizha emuonde tii nebreakfast kungave kwakadzora insulin yavanoda. Mumwedzi wavakagamuchira yeti shizha remaonde, insulin yavo dosi yakadzikira neinenge 12% ().

Zvakare, ongororo ichangoburwa yakawana kuti zvinwiwa zvine dosi yakakwira yemichero yemionde yaive neglucose index (GI) yakaderera pane zvinwiwa zvisina muchero wemichero yemuonde, zvichireva kuti zvinwiwa izvi zvinokanganisa mashuga eropa ().

Nekudaro, michero yemionde - kunyanya maonde akaomeswa - ane shuga yakawanda uye inogona kuwedzera huwandu hweshuga yeropa munguva pfupi. Kana uchinetseka kugadzirisa mashuga eropa rako, iwe unofanirwa kudzora kudya kwako kwemaonde akaomeswa.

Anogona anticancer zvivakwa

Dzakawanda dzinovimbisa test-tube zvidzidzo zvakaitwa pamhedzisiro yemashizha emuonde pane maseru ekenza.

Maonde emuonde uye yakasikwa latex kubva kumiti yemionde yakaratidzirwa kuratidza antitumor chiitiko kurwisa kenza yemunhu colon, gomarara repazamu, gomarara remuromo wechibereko, uye maseru emukenza echiropa (,,,).

Nekudaro, izvi hazvireve kuti kudya maonde kana kunwa tii yemashizha emuonde kuchaita zvakafanana. Kwayedza-chubhu zvidzidzo zvinopa anovimbisa kutanga, asi zvidzidzo zvevanhu zvinodiwa kuongorora kuti kumedza maonde kana maonde mashizha zvinokanganisa sei kukura kwegomarara.

Inogona kusimudzira ganda rine hutano

Maonde anogona kuve nemhedzisiro inobatsira paganda, kunyanya kune vanhu vane allergic dermatitis - kana yakaoma, ganda rinogwinha semhedzisiro yemakemikari.

Imwe ongororo muvana makumi mashanu nevashanu vane dermatitis yakawana kuti kirimu inogadzirwa nemichero yakaomeswa yemichero yemuonde inoiswa kaviri pazuva kwevhiki mbiri yakanyanya kushanda pakurapa zviratidzo zve dermatitis kupfuura hydrocortisone cream, yakajairwa kurapwa ().

Uyezve, mubatanidzwa wezvibereko zvakaburitswa - zvinosanganisira muonde wakatorwa - wakaratidzirwa kuratidza antioxidant mhedzisiro pane maseru eganda, kuderera kwecollagen kuputsika, nekuvandudza kutaridzika kwemakwenzi mune bvunzo-chubhu uye kudzidza kwemhuka ().

Nekudaro, zvinonetsa kuona kana izvi zvakanaka zvabuda kubva mumuchero wemuonde kana chimwe chezvimwe zvinodzidzwa. Dzimwe tsvagurudzo dzinodiwa kuti uone maonde 'mhedzisiro pane hutano hweganda.

Maonde ane akasiyana maringe nekugona kwehutano mabhenefiti. Dzinogona kuvandudza kugaya uye kudzikisira kupatira, kubatsira kubata mafuta eropa uye mashuga eropa, uye nekuuraya maseru ekenza. Nekudaro, kumwe kutsvagurudza muvanhu kunodiwa.

Kuderera

Maonde ane zvimwe zvinogona kudzikira. Semuenzaniso, sezvo dzimwe nguva achishandiswa semushonga wekudzivirira kumba, maonde anogona kukonzera manyoka kana zvimwe zvinonetsa kugaya ().

Maonde zvakare akapfuma muvhitamini K, ayo anogona kukanganisa mishonga yekuonda kweropa uye kuita kuti isanyanya kushanda (,).

Kana iwe uri paropa rakatetepa, iwe unofanirwa kuchengeta yako yekudyiwa maonde uye zvimwe vhitamini-K-zvakapfuma zvekudya zvinoenderana zuva nezuva kudzora njodzi yako yematambudziko ().

Chekupedzisira, vamwe vanhu vanogona kunge vari allergiki kumaonde. Kana iwe uine allergies kune birch mukume, iwe unogona kunge uchikwanisa kuve nemuonde allergies futi. Miti yemionde zvakare ine yakasarudzika latex, iyo vamwe vanhu vanogona kunge vari allergic kune ().

Maonde anogona kukonzeresa kugaya kwekudya kana manyoka nekuda kwemhedzisiro yavo yekurwisa kuzvimbirwa. Vanogona zvakare kupindira nevanoonda ropa, uye vamwe vanhu vanogona kunge vari allergiki kwavari.

Maitiro ekuwedzera maonde pane chikafu chako

Kune nzira dzinoverengeka dzekuwedzera maonde pane kudya kwako, imwe neimwe iine yayo mene mabhenefiti. Hedzino ina nzira huru dzaunogona kusanganisira maonde mukudya kwako:

• Nyowani. Maonde matsva akaderera mumacalorie uye anogadzira tudyo twakawanda, uye iwo anowedzera kunaka kumasaradhi kana madhiri. Iwe unogona zvakare kugadzira jam yeonde kana kuchengetedza nemaonde matsva.
• Dried. Maonde akaomeswa ane shuga yakawanda uye macalorie, saka anofanirwa kudyiwa zvine mwero. Dzinogona kuve dzinobudirira pakurapa kuvharirwa pane mutsva maonde (,).
• Maonde emuonde. Kunyangwe zvingave zvakaoma kuwana kunze kweakakosha ma grocer, mashizha emuonde ane hutano uye anogona kushandiswa nenzira dzakasiyana. Ivo anowanzo shandiswa nenzira imwecheteyo mazambiringa mashizha, sekuputira ndiro ine mupunga, nyama, kana zvimwe zvekuzadza.
• Muonde wemuonde tii. Yemaonde mashizha tii inogadzirwa nemashizha emuonde akaomeswa. Iwe unogona kuzviita iwe pachako kana kutenga preade maonde mashizha emashizha online kana mune zvepamusoro zvitoro.

Unogona kunakidzwa nemaonde nenzira dzakasiyana siyana, asi nekuda kweshuga yavo yakawanda, iwe unofanirwa kungodya maonde akaomeswa zvine mwero kana kuashandisa seapo neapo kurapwa kumba kwekubatira.

Kuti ukohwe zvakanakira maonde, unogona kutenga maonde matsva, maonde akaomeswa, mashizha emuonde, kana tii shizha remuonde kuwedzera pane chikafu chako. Ive neshuwa yekungoshandisa maonde akaomeswa zvine mwero nekuda kweshuga yavo yemukati.

Chinokosha

Maonde ane akasiyana maringe nekugona kwehutano mabhenefiti. Pamwe pamwe nemuchero, mashizha emuonde uye tii shizha remuonde zvinoita kunge zvinobatsira pahutano. Maonde akaomeswa anonyanya kubatsira kubvisa kuzvimbirwa.

Zvisinei, maonde anogona kukanganisa mishonga yekucheka ropa nekuda kwevhitamini K yavo, uye maonde akaomeswa anofanirwa kudyiwa zvine mwero nekuda kweshuga yavo yakawanda.

Izvo zvakati, zvakazara, maonde matsva, mashizha emuonde, uye yeti yemashizha tii inoita kuwedzerwa kukuru kuchikafu chine hutano.