5 Inoshamisa Mabhenefiti eMvura Chestnuts (Uyezve Maitiro Ekuishandisa)

Zvemukati

• 1.Ine Hutano Hukuru asi Hwakadzikira muCalori
• 2. Ivai Nezvakawanda Zvakawanda zveHosha-Kurwisa Antioxidants
• 3. Inogona Kubatsira Kuderedza Ropa Rako Kudzvinyirira uye Kuderedza Njodzi Yechirwere Chemwoyo
• 4. Kurudzira Kurasikirwa Nehuremu nekuKuchengeta Iwe Uzere kwenguva Yakareba Nemashoma Makori
• 5. Inogona Kuderedza Njodzi yeOxidative Kushungurudzika uye Kubatsira Kurwisa Kenza Kukura
• Mashandisiro Ekushandisa Mvura Chestnuts
• Icho Chinokosha

Kunyangwe kudaidzwa kunzi chestnuts, chestnuts yemvura haisi nzungu zvachose. Ive yemumvura tuber miriwo inokura mumatope, madziva, minda yepaddy uye nyanza dzisina kudzika (1).

Mvura chestnuts inowanikwa kuSoutheast Asia, Southern China, Taiwan, Australia, Africa uye zviwi zvakawanda mumahombekombe eIndia nePacific.

Ivo vanokohwewa apo iyo corm, kana girobhu racho, rinoshandura rima rakasviba ruvara.

Ivo vane yakatsetseka, chena nyama iyo inogona kunakirwa mbishi kana kubikwa uye iri yakajairwa kuwedzera kune eAsia madhishi senge yekumhanyisa-fries, chop suey, makari uye masaladi.

Nekudaro, chestnuts yemvura (Eleocharis dulcis) haifanire kuvhiringidzwa nemvura caltrops (Trapa natans), ayo zvakare anowanzo kunzi chestnuts emvura. Mvura macaltrops akaumbwa kunge zviremwaremwa kana misoro yenyati uye kuravira kwakafanana neyam kana mbatatisi.

Mvura chestnuts ine akawanda mashandisiro uye akabatanidzwa kune akati wandei mabhenefiti. Heano mashanu esainzi-anotsigirwa mabhenefiti emvura chestnuts, pamwe nemazano ekuti ungadzidya sei.

1.Ine Hutano Hukuru asi Hwakadzikira muCalori

Mvura chestnuts izere nezvinovaka muviri. Iyo 3.5-ounce (100-gramu) inoshumirwa yemvura mbishi chestnuts inopa ():

• Makorori: 97
• Mafuta: 0.1 magiramu
• Carbs: 23.9 magiramu
• Fiber: 3 magiramu
• Mapuroteni: 2 magiramu
• Potassium: 17% yeiyo RDI
• Manganese: 17% yeiyo RDI
• Mhangura: 16% yeiyo RDI
• Vhitamini B6: 16% yeiyo RDI
• Riboflavin: 12% yeiyo RDI

Mvura chestnuts sosi huru ye fiber uye inopa 12% yezuva nezuva fiber kurudziro yevakadzi uye 8% yevarume.

Kutsvagurudza kunoratidza kuti kudya fiber yakawanda kunogona kubatsira kusimudzira ura, kudzikisa huwandu hweropa cholesterol, kudzora huwandu hweshuga yeropa uye chengetedza ura hwako kugwinya ().

Pamusoro pezvo, mazhinji emakoriori mune chestnuts emvura anouya kubva ku carbs.

Nekudaro, ivo vanowanzo shomeka mumacalorie, nekuti mbishi yemvura chestnuts i74% mvura.

Mvura chestnuts ine hutano chaizvo uye ine huwandu hwakawanda hwefibre, potasium, manganese, mhangura, vhitamini B6 uye riboflavin. Mazhinji emakoriyori avo anobva kuma carbs.

2. Ivai Nezvakawanda Zvakawanda zveHosha-Kurwisa Antioxidants

Mvura chestnuts ine yakawanda yakanaka ma antioxidants.

Antioxidants mamorekuru anobatsira kuchengetedza muviri kumamorekuru anogona kukuvadza anonzi mahara radicals. Kana mahara radicals akaunganidzwa mumuviri, anogona kukurira muviri wekuzvidzivirira uye kusimudzira nyika inonzi oxidative kusagadzikana ().

Nehurombo, kushushikana kweiyo oxidative kwakabatanidzwa nenjodzi yakakwira yezvirwere zvisingaperi, kusanganisira chirwere chemwoyo, mhando 2 chirwere cheshuga uye mazhinji marudzi ekenza.

Mvura chestnuts inonyanya kupfuma mune antioxidants ferulic acid, gallocatechin gallate, epicatechin gallate uye catechin gallate (, 6).

Kwayedza-chubhu zvidzidzo zvakaratidza kuti antioxidants mune iyo peel uye nyama yemvura chestnuts inogona kunyatsogadzirisa mahara radicals ayo ane chekuita nechirwere chisingaperi chichiwedzera (6,).

Sezvineiwo, antioxidants iri mumvura chestnuts, senge ferulic acid, zvakare inobatsira kuona kuti iyo yemvura chestnut nyama inogara yakasviba uye yakasviba, kunyangwe mushure mekubika ().

Mvura chestnuts ndiyo sosi huru yeiyo antioxidants ferulic acid, gallocatechin gallate, epicatechin gallate uye catechin gallate. Aya antioxidants anogona kubatsira muviri kurwisa kushushikana kweiyo oxidative, iyo yakabatana nezvirwere zvakawanda zvisingaperi.

3. Inogona Kubatsira Kuderedza Ropa Rako Kudzvinyirira uye Kuderedza Njodzi Yechirwere Chemwoyo

Chirwere chemwoyo ndicho chinonyanya kukonzera rufu pasi rose ().

Njodzi yechirwere chemoyo inokwidziridzwa nenjodzi dzakadai sekukwira kweropa, cholesterol muropa (LDL cholesterol), sitiroko uye huwandu hweropa triglycerides ().

Sezvineiwo, chestnuts yemvura yakashandiswa kare kurapa zvinhu zvine njodzi senge yakakwira BP. Izvi zvinodaro nekuti iwo manyuko makuru e potassium.

Ongororo dzakawanda dzakabatanidza kudya kwakawanda mu potasium ine njodzi dzakadzikira dzekurohwa uye kuwedzera kweropa - zviviri zvine njodzi pazvirwere zvemwoyo.

Ongororo yeongororo makumi matatu neshanu yakawana kuti kana vanhu vane BP yakanyanya kuwedzera potasium, yavo systolic BP (yepamusoro kukosha) uye diastolic reropa (yakaderera kukosha) yakaderedzwa ne 3.49 mmHg uye 1.96 mmHg, zvichiteerana ().

Kuongorora kumwechete kwakawanawo kuti vanhu vanodya potasium yakawanda vane 24% panjodzi yakaderera yekurwara nesitiroko.

Kumwe kuongorora kweongororo gumi nerimwe kusanganisira vanhu zviuru makumi maviri nezvinomwe nemazana mashanu nemakumi mashanu vakaona kuti avo vakadya potasium yakawanda vaive ne 21% panjodzi yakaderera yekurohwa uye huwandu hwakadzikira hwehosha yemwoyo ().

Mvura chestnuts ndiyo sosi huru ye potassium. Kudya kwakapfuma mu potassium kwakabatanidzwa nekuderedzwa kwechirwere chemoyo njodzi zvakadai sekukwira kweropa uye kurohwa.

4. Kurudzira Kurasikirwa Nehuremu nekuKuchengeta Iwe Uzere kwenguva Yakareba Nemashoma Makori

Mvura chestnuts inorondedzerwa seyakakwira-vhoriyamu chikafu. Zvikafu zvine huwandu hwakawanda zvine mvura yakawanda kana nemhepo. Ose ari macalorie-emahara.

Kunyangwe iri yakaderera macalorie, yakakwira-vhoriyamu chikafu inogona kunyatso kudzora nzara (,).

Sezvo nzara inogona kukanganisa kugona kwako kunamatira kuchikafu, kuchinjisa zvishoma zvekuzadza chikafu chekuzadza chikafu chinopa macalorie akafanana inogona kuve zano rinoshanda rekudzora huremu.

Mvura chestnuts inoumbwa ne74% mvura ().

Kana iwe uchinetseka nenzara, saka kuchinjisa yako yazvino sosi yeti carbs yemvura chestnuts inogona kukubatsira kuti ugare wakazara kwenguva yakareba uchidya mashoma macalorie.

Mvura chestnuts inogadzirwa ne74% mvura, izvo zvinoita kuti ive chikafu chepamusoro. Kuteedzera chikafu chakazara muzvakakura-huwandu hwezvikafu kunogona kubatsira iwe kurasikirwa uremu, sezvo ivo vachigona kukuchengeta iwe uzere kwenguva yakareba uine mashoma macalorie.

5. Inogona Kuderedza Njodzi yeOxidative Kushungurudzika uye Kubatsira Kurwisa Kenza Kukura

Mvura chestnuts ine akakwira kwazvo mazinga eiyo antioxidant ferulic acid.

Iyi antioxidant inova nechokwadi chekuti nyama yemvura chestnuts inoramba yakamira, kunyangwe yapedza kubikwa. Uyezve, ongororo dzinoverengeka dzakabatanidza ferulic acid kune njodzi yakaderera yemakenza akati wandei.

Mune bvunzo-chubhu yekuongorora, masayendisiti akawana kuti kurapa kenza yemazamu maseru ane ferulic acid kwakabatsira kudzora kukura kwavo nekusimudzira kufa kwavo ().

Zvimwe bvunzo-chubhu zvidzidzo zvakawana kuti ferulic acid yakabatsira kudzvinyirira kukura kweganda, utachiona, mapapu uye maseru emukenza maseru (,,,).

Zvichida izvo zvinopesana nekenza zvinokonzeresa zvemvura chestnuts zvine chekuita neayo antioxidant zvemukati.

Cancer maseru anovimba neakawanda emahara radicals kuvabvumidza ivo kuti vakure uye vapararire. Sezvo antioxidants ichibatsira kudzikisira mahara radicals, vanogona kukanganisa kenza maseru kukura (,).

Izvo zvakati, yakawanda yekutsvagisa pamusoro pemvura chestnuts uye kenza yakavakirwa pane bvunzo-chubhu zvidzidzo. Dzimwe tsvagurudzo dzevanhu dzinodiwa usati wapa kurudziro.

Nyama yemvura chestnuts yakanyanya kwazvo mu ferulic acid, antioxidant iyo yakabatanidzwa nenjodzi yakadzikira yekushushikana kweiyo oxidative nekenza.

Mashandisiro Ekushandisa Mvura Chestnuts

Mvura chestnuts chinhu chakajairika munyika dzeAsia.

Iwo anonyanya kuita mabasa akasiyana siyana uye anogona kunakirwa mbishi, yakabikwa, yakakangwa, yakakangwa, yakasanganiswa kana yakasungwa.

Semuenzaniso, chestnuts yemvura inowanzo svuurwa uye inodonhedzwa, yakatemwa kana kukwirwa mumidziyo senge yekumhanyisa-fries, omelets, chop suey, makari uye masaradhi, pakati pevamwe (1).

Vanogona zvakare kunakidzwa nyowani mushure mekuwacha uye kubvarura, sezvo vaine nyama inotapira, inotapira, yakaita seapuro. Sezvineiwo, nyama inoramba ichiramba ichipenga kunyangwe mushure mekuvira kana kufashaira.

Vamwe vanhu vanosarudza kushandisa yakaomeswa uye yepasi mvura chestnut seimwe nzira yeupfu. Izvi zvinodaro nekuti chestnuts yemvura yakakwira mu starch, izvo zvinoita kuti ive hombe thickener (1).

Mvura chestnuts inogona kutengwa nyowani kana makedheni kubva kuAsia chikafu zvitoro.

Mvura chestnuts anoshamisa akasiyana-siyana uye ari nyore kuwedzera kune chako chikafu. Edzai ivo vatsva kana kubikwa mukumhanyisa-fries, masaladi, maomelets uye nezvimwe.

Icho Chinokosha

Mvura chestnuts ndeyemumvura miriwo ine hutano uye inonaka.

Iwo manyuko makuru e antioxidants uye mamwe macomputer anogona kubatsira kudzivirira zvirwere zvine hukama nezera, senge chirwere chemoyo negomarara.

Mvura chestnuts zvakare yakanyanyisa uye inogona kuwedzerwa kune akasiyana madhishi.

Edza kuwedzera chestnuts emvura kuchikafu chako nhasi kuti uwane gohwo hutano hwavo.