Inogona Nhanga Mbeu Inogona Kukubatsira Iwe Kuderedza uremu?

Zvemukati

• Inogona kutsigira hutano huremu uremu
• Kuenzanisa kunokosha
• Ungawedzera sei manhanga mbeu kuchikafu chako
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Mbeu dzemanhanga, dzinogona kunakirwa pamwe kana kana pasina ganda radzo jena, chikafu chinonaka uye chine hupfumi.

Tsvagiridzo inoratidza kuti ivo vanopa akati wandei ehutano mabhenefiti, senge kudzikisa huwandu hweshuga yeropa, kuvandudza hutano hwemwoyo, uye kunyangwe kudzikisa njodzi yako yemamwe macancer (,,).

Vanhu vazhinji vanonetseka kuti mhodzi dzemanhanga dzinogona zvakare kukubatsira iwe kuonda.

Ichi chinyorwa chinoongorora kana mbeu dzemanhanga dzakabatsira pakurasikirwa nehuremu, pamwe nemazano ekuvabatanidza mukudya kwako.

Inogona kutsigira hutano huremu uremu

Mbeu dzemanhanga dzakapfuma mune zvinovaka muviri zvinozivikanwa nekutsigira kurasikirwa nekurema, senge fiber, protein, uye unsaturated fatty acids.

Imwe yemwedzi mitanhatu yekudzidza muvakuru mazana matatu nemakumi matatu nevatanhatu pakudya kwakaderera kwekoriori yakaongorora mhedzisiro yekuumbwa kwekudya pahuremu. Yakaona kuti kudya kwefibre kwakasimudzira kudya kunoteerera uye kuonda, pasina macalorie kana chero chimwe chikafu ().

Fiber inobatsira kuwedzera manzwiro ekuzara, kudzivirira kudya zvakanyanya pakati pekudya izvo zvingangotungamira mukurema kana kudzivirira kuonda ().

Iwo mashoma fiber kurudziro yevakuru kuti vatsigire hutano hwese uye kurema kwekuchengetedza ndeaya 19-38 gramu pazuva ().

1/2-mukombe (72-gramu) inoshumirwa nemhodzi mhodzi nehombodo dzayo dzakabviswa inopa magiramu mashanu efaibha, nepo 1/2-mukombe (23-gramu) inoshanda nemakomba inopa 1.5 magiramu ().

Mapuroteni anozivikanwawo kuti anoita basa rekutsigira mukudzikira uremu, kubatsira kunatsiridza kudya, kudzivirira kudya zvakanyanya, uye kukurudzira manzwiro ekuzara (,).

1/2-mukombe (72-gramu) inoshumirwa yemanhanga mbeu pasina ganda ravo inopa 21 gramu yeprotein, uye 1/2-mukombe (23-gramu) inoshumirwa nembeu nemakomba avo pane inopa 7 gramu ().

Kuenzanisa kunokosha

Nepo mhodzi dzemanhanga dziine hutano, yakakwira fiber tudyo inogona kubatsira kutsigira uremu, zvakakosha kuti urangarire kuti kuenzanisa kwakakosha kana zvasvika pakudya kwako chero chikafu.

Kufanana nedzimwe nzungu nembeu, mbeu yemanhanga ine simba-gobvu, zvichireva kuti iwo ane huwandu hwakawanda hwemakirori nemafuta mune diki rekushandira saizi.

Semuenzaniso, 1/2 mukombe (72 gramu) yembeu dzemanhanga nemahombekombe awo akabviswa ane angangoita 415 macalorie uye 35 magiramu emafuta ().

Dai iwe waizodya 1/2 mukombe (23 magiramu) embeu dzemanhanga nemakonzo awo asina kusimba, iwe unenge uchiri kuwana makirogiramu anosvika zana nemakumi matatu negiramu remafuta ().

Kana zvasvika pazviri, ingova nechokwadi chekuti huwandu hwemhanga mbeu dzauri kudya dzinoenderana neako akazara macalorie zvinangwa zvekudzikira uremu.

Nepo vamwe vanhu vangakwanise kukwana 1/2 mukombe (72 gramu) yembeu dzemanhanga dzakachengeterwa mukudya kwavo, vamwe vangangoda kuzvidzivirira kune saizi diki yekushandira.

Kuti udzikise akawedzera macalorie uye sodium, sarudza mbishi, isina kuvharwa mbeu yemanhanga, iine kana isina ganda ravo, kuti unyatsobatsira kudya zvine huremu zvine hutano.

Mbeu dzemanhanga dzakapfuma mu fiber, protein, uye unsaturated fatty acids, ayo anogona kuita ese anotsigira basa mune hutano huremu uremu uye kugadzirisa. Sarudza mbishi, isina kuvharwa mbeu kuti uderedze kudya kwako kwemafuta akawedzerwa, macalorie, uye sodium.

Ungawedzera sei manhanga mbeu kuchikafu chako

Mbeu dzemanhanga dzinogona kunakidzwa zvese pamwe uye pasina ganda ravo. Nhanga mbeu pasina ganda radzo dzinowanzonzi pepitas uye dzinogona kuzivikanwa neadzo diki, girini chitarisiko.

Mbeu dzemanhanga dzinogona kunakirwa munzira dzinoverengeka, senge:

• mbishi kana munzira yekugadzira musanganiswa
• inosaswa pamasadhi kana waffles
• yakabikwa mumafini kana pamusoro pezvingwa
• yakasanganiswa mu yogati uye oatmeal
• yakasanganiswa muma smoothies
• yakasanganiswa mumidziyo inodziya yemidziyo kana inomutsa-fries
• pamusoro peacocado toast
• yakasanganiswa muchikafu chekudya pamwe nembiriso inovaka muviri, zvimedu zvechingwa, uye mwaka wekugadzira vegan "Parmesan" chizi

Ziva kuti mbeu yemanhanga ine phytic acid, iyo inogona kutadzisa kunwa kwemamwe mavitamini nemamineral.

Kana iwe uchigara uchidya mbeu yemanhanga, funga kuidya kana kuinyudza uye kuumeresa kuti uderedze yavo phytic acid zvemukati (,).

Mbeu dzemanhanga dzinogona kunakirwa dzakasvibirira pamwe kana kana pasina goko radzo uye kuwedzerwa kune pasta ndiro, smoothies, yogati, uye zvinhu zvakabikwa. Kana iwe uine hanya nezve yavo phytic acid, roast kana soak uye wozoimera usati wadya.

Chinokosha

Mbeu dzemanhanga chikafu chine hutano chine hupfumi muhutano hunogona kutsigira kurasikirwa nekurema zvinangwa, zvakadai seprotein, fiber, uye unsaturated fatty acids.

Sezvo nedzimwe nzungu nembeu, mhodzi dzemanhanga dzine huwandu hwakakura hwemafuta uye huwandu hwemacalori mune chidiki chinoshandira, zvichiita kuti kuenzanisa kuve kwakakosha kana iwe uri pane koriori-inorambidzwa kudya.

Kuti unyatsogadzirisa kudya kwekudzikira uremu, sarudza mbishi, isina munyu mbeu yemanhanga ingave kana isina yavo makobvu. Mbeu idzi dzinogona kuwedzerwa mumadhishi akati wandei kana kudyiwa dzoga sechikafu chinonaka.

Tenga mbishi, isina kuvharwa pepitas kana mu-ganda manhanga mbeu online.