Unofanira Kudzikisa Maarumondi Usati Wadya?

Zvemukati

• Mikana ingangoitika yekunyorovesa maamondi
• Zvinogona kurerutsa kugaya kwavo
• Unogona kuwedzera kunwa kwako kwehumwe hutano
• Vamwe vanhu vanogona kusarudza kuravira uye magadzirirwo
• Nzira yekudzikisa maamondi
• Unofanira here kudzikisa maarumondi?
• Chinokosha

Maamondi echikafu chakakurumbira chine hupfumi mune zvakawanda zvinovaka muviri, zvinosanganisira fiber uye mafuta ane hutano ().

Izvowo akanakisa sosi yevhitamini E, inodzivirira maseru ako kubva kukuvara ().

Nepo vanhu vazhinji vachinakidzwa navo mbishi kana yakagochwa, unogona kushamisika kuti sei vamwe vachisarudza kuidzikisa vasati vadya.

Ichi chinyorwa chinokuudza iwe zvese zvaunoda kuti uzive nezve kunyorova maamondi.

Mikana ingangoitika yekunyorovesa maamondi

Tsvagiridzo inoratidza kuti maarumondi akanyoroveswa anogona kupa mamwe mabhenefiti ehutano.

Zvinogona kurerutsa kugaya kwavo

Maamondi ane kuomarara, kuomarara kwakaomarara kunogona kuita kuti zvive zvakaoma kugaya ().

Nekudaro, kunyorova kunovarerutsa, zvichiita kuti zvive nyore kuti muviri wako uputse (,).

Maamondi anewo zvinwiwa zvinodhaka, izvo zvinogona kukanganisa kugaya uye kunwa kwemamwe macomputer, senge calcium, iron, zinc, uye magnesium (, 7).

Nepo kutsvagurudza kuchiratidza kuti kunyura kunogona kudzikisa zvakanyanya mwero wezviyo nezviyo, pane humbowo hushoma hwekugona kunyorovesa maarumondi kana mamwe marimu emuti (,).

Mune kumwe kuongorora, kunyorovesa maarumondi patembiricha yemukati kwemaawa makumi maviri nemana zvakadzikira phytic acid mazinga - asi pasi pe5% ()

Chimwe chidzidzo chakawana kuti kunyura maarumondi akachekwa mumvura yemunyu kwemaawa gumi nemaviri zvakakonzera kuderera - asi kwakakosha - 4% kudzikira muzvikamu zvephytic acid (11).

Sezvineiwo, kudzidza kwemavhiki masere muvakuru makumi manomwe nevatanhatu vakafunga kuti kunyura hakuna kuita sekuvandudza zviratidzo zvekugaya. Pamusoro pezvo, iwo mazinga e phytic acid anga akafanana kana kuti akakwira zvishoma mumaamondi akanyoroveswa, achienzaniswa neasina kubikwa ().

Pakazara, iko kutsvagisa kwakasanganiswa kuti kunyorovesa kunodzora antinutrients kana kunobatsira kugaya zviratidzo.

Unogona kuwedzera kunwa kwako kwehumwe hutano

Kunyorovera kunogona kuita kuti maarumondi ave nyore kutsenga, kuwedzera kuwanikwa kwehutano.

Kutsvagurudza kunoratidza kuti kutyora maarumondi kuita zvidimbu zvidiki kuburikidza nekutsenga kana kucheka zvinoita kuti mimwe mishonga iburitswe uye inyurwe - kunyanya mafuta (,).

Pamusoro pezvo, ma enzymes ekugaya anogona kukwanisa kuputsa nekutora zvinovaka muviri zvakanyanya (,,).

Zvakangodaro, kumwe kuongorora kwakaratidza kuti kunyorova maarumondi akazara kwaive nezvishoma kana kusava nebasa mukuwanikwa kwemamwe zvicherwa, zvinosanganisira iron, calcium, magnesium, phosphorus, uye zinc (11).

Muchokwadi, apo maarumondi paakatemwa asati anyura, kuwanda kwemaminerari aya kwakaderera - kunyangwe iwo mazinga eaphytic acid achidzikirawo (11).

Nekudaro, kunyura kunogona kubatsira kunwa kwemafuta asi, nekupesana, kudzikisa kuwanikwa kwemamineral.

Vamwe vanhu vanogona kusarudza kuravira uye magadzirirwo

Kunyorova zvakare kunokanganisa magadzirirwo uye kuravira kwemaarumondi.

Maarumondi asina kuomeswa akaomarara uye anotsemuka, aine hwema hunorwadza nekuda kwematananini awo).

Kana dzanyoroveswa, dzinova dzakapfava, dzisinganyanye kuvava, uye dzinonakidza kuravidza, izvo zvinogona kuve zvinokwezva kune vamwe vanhu.

Maarumondi akanyoroveswa ane hunyoro, husingavavi hunonaka pane hwakasvibira. Zvinogona kuve nyore kugaya, izvo zvinogona kuwedzera kutora kwako kwezvimwe zvinovaka muviri. Zvakangofanana, humbowo hwakasanganiswa, uye kumwe kutsvagurudza kunodiwa.

Nzira yekudzikisa maamondi

Kunyorovesa maarumondi kuri nyore - uye kwakachipa pane kutenga iwo akatangirwa-nyoro muchitoro.

Heino nzira yakapusa yekudzikisa iwo husiku:

1. Isa maarumondi mundiro, wedzera mvura inokwana pombi inodziya kuti uvafukidze zvizere, uye wasasa inenge 1 teaspoon yemunyu mukapu imwe chete (140 gramu) yenzungu.
2. Vhara ndiro uye rega igare pakatafura yako husiku, kana kwemaawa masere kusvika gumi nemaviri.
3. Dhonza uye sukurudza. Kana iwe ukasarudza, unogona kubvisa hombodo kuti dzive dzakatsetseka mameseji.
4. Pat maarumondi akaoma uchishandisa yakachena pepa tauro.

Nzungu dzakanyoroveswa dzinogona kudyiwa ipapo ipapo.

Kune crunchier twist, unogona kudziomesa nenzira shoma.

• Kugocha. Preheat oven yako kusvika 175^oF (79^oC) uye isa maarumondi pabheka. Roast kwemaawa 12-24, kana kusvika yaomeswa.
• Kuderedza mvura. Paradzira nzungu dzakanyoroveswa mune yakaturikidzana pane imwechete kana maviri tireyi. Gadza dehydrator yako kusvika ku155^oF (68^oC) uye unomhanya kwemaawa gumi nemaviri, kana kusvika kusviba.

Zviri nani kuchengeta maarumondi akanyoroveswa mumudziyo unodzivirira mweya mufiriji yako.

Kuti unyorove maarumondi kumba, ingoafukidza nemvura mundiro uye ugare kwemaawa masere kusvika gumi nemaviri. Kana iwe uchida crunchier dhizaini, iwe unogona kuoma iwo muovheni kana dehydrator.

Unofanira here kudzikisa maarumondi?

Kunyangwe kunyura kuchikonzera kumwe kugadziridzwa mukugaya uye kuwanikwa kwehutano, maarumondi asina kunyorochwa achiri kuwedzera kune hutano kuchikafu chako.

Nzungu idzi sosi yakanaka yefibre, mapuroteni, uye mafuta ane hutano, pamwe neakanyanya vhitamini E, manganese, uye magnesium ().

Kunyanya, makanda akapfuma muma antioxidants, kunyanya polyphenols, ayo anogona kudzivirira kubva kuzvirwere zvakasiyana siyana, zvinosanganisira chirwere chemoyo uye mhando 2 chirwere cheshuga (,,).

Kugara uchidya maarumondi kunoenderana nekudzikira uremu, yakaderedzwa LDL (yakaipa) cholesterol mazinga, uye yakawedzera HDL (yakanaka) cholesterol mazinga, kudzora shuga yeropa, uye kuzara (,,,).

Pamusoro pezvo, kudya matanini uye phytic acid hazvireve kuti zvinokuvadza, sezvo zvese zvinwiwa zvinodhaka zvakaratidzwa kuratidza antioxidant mhedzisiro uye zvinogona kudzivirira kubva kuchirwere chemoyo nedzimwe nzira dzekenza (,,).

Kunyangwe yakanyoroveswa kana isina kunyoroveswa, maamondi akapfuma mune zvakawanda zvinovaka muviri uye zvine chekuita nekuvandudzwa kwehutano hwemwoyo, kudzora shuga yeropa, uye huremu.

Chinokosha

Kunyorovesa maarumondi kunogona kuvandudza kugaya kwawo nekuwedzera kunwa kwemamwe zvinovaka muviri. Iwe unogona zvakare kungosarudza iyo kuravira uye dhizaini.

Asi, haufanire kunyudza nzungu idzi kuti unakirwe nehutano hwadzo.

Maamondi ese akanyoroveswa uye mbishi anopa zvakawanda zvakakosha zvinovaka muviri, zvinosanganisira antioxidants, fiber, uye mafuta ane hutano.