Chikamu-ne-Chikamu Kuenzaniswa kweMagetsi Nutrienti muNowan Nuts
Iye zvino kupfuura kare kose, marimu anokurudzirwa seyakanaka. Vanozivikanwa nokuda kwekukwirira mune fiber, mapuroteni, mafuta ane utano, uye zvakasiyana-siyana zvevhithamini nemaminerari, zvakanyanya kuwandisa kupfuura mukombe wezviyo mbatanidzwa, uye-kana kudyiwa mukuenzanisa-zvinogona kukubatsira kuti uremerwe uremu. Kudya nutswa kunowedzera hutano hwemwoyo uye zvakaratidzwa kuderedza cholesterol. Asi hausi miti yose yakafanana kana iyo inosvika pakuparara kwayo kwezvokudya, saka zvinokosha kuziva kuti vangani vari kushumira.
Izvokudya zveNuts
Izvi zviri nyore kuenzanisa chati rinoratidza kuti marimu anowanzosiyana sei mune zvekudya zvinovaka muviri, zvichiita kuti zvive nyore kusarudza nut inokuitira iwe. Iyi chati inorondedzera zvinokonzerwa nehuwandu hwezvokudya zvinorema (imwechete imwechete) yemhando imwe yemuviri, uyewo nhamba inosvika yenhamba imwe neimwe. Iwe unogona kuenzanisa nhamba yemakoriori, mafuta (akazara, akazara, monounsaturated, polyunsaturated), mahydrohydrates, uye fiber pakati pemarudzi mapfumbamwe emiti.
| Nutrienti ne1 ounce (uremu) | |||||||||
| Nut Variety | Nhamba ye # nuts | Calories (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Mono- unsaturat- ed Fat (g) | Poly- unsaturat- ed Fat (g) | Carbs (g) | Fiber (g) |
| Amamondi | 23 | 160 | 6 | 14 | 1 | 9 | 3.5 | 6 | 4 |
| Brazil Nuts | 6 | 190 | 4 | 19 | 4 | 7 | 6 | 3 | 2 |
| Cashews | 18 | 160 | 4 | 13 | 3 | 8 | 2 | 9 | 1 |
| Hazelnuts | 21 | 180 | 4 | 17 | 1.5 | 13 | 2 | 5 | 3 |
| Macadamia Nutsva | 11 | 200 | 2 | 22 | 3.5 | 17 | 0.5 | 4 | 2 |
| Pecans | 19 (hafu) | 200 | 3 | 20 | 2 | 12 | 6 | 4 | 3 |
| Pine Nuts | 165 | 190 | 4 | 20 | 1.5 | 5.5 | 10 | 4 | 1 |
| Pistachios | 49 | 160 | 4 | 18 | 1.5 | 7 | 4 | 8 | 3 |
| Walnuts | 14 (hafu) | 190 | 4 | 18 | 1.5 | 2.5 | 13 | 4 | 2 |
Usaenda Makungu
Chikanganiso chimwe chete vanhu vanoita kana kudya nutswa kuchidya zvakawanda-pfungwa ndeyokuti vane utano hwakanaka, inogona kukubatsira kuti uremerwe uremu, uye huri nani kupfuura dzimwe nzira dzekudya, saka hapana chakaipa mukubata ndiro yakasviba, kurudyi?
Zvakaipa. Nutswe makorikiti akareba, zvinoreva kuti ane mamwe makoriki paunenge pane zvimwe zvakawanda zvekudya (kufanana nepasita, somuenzaniso), zvichiita kuti uwedzere kukurumidza. Saka zvakakosha kuti unamatire kuhukuru hunoshandiswa, izvo zvinowanzova "zvishoma" kana kuti 1/4 mukombe.
Iwe unodawo kuchenjerera rudzi rwemuti waunosarudza, sezvo vamwe vane zvakanyanya kuwedzera makorikiti nemuti.
Makadhamamia makungu, somuenzaniso, ane akakwirira kanamori, uye ane 11 chete inorema imwe chete, hausi kuwana huzhinji buck yako. Chimwe chinhu chokuchengeta mupfungwa ndechokuti marimu anogona kuita nhamba pamagetsi ako kana uchidya zvakawanda. Zvimwe mishonga inowanikwa mumiti (phytates uye tanins) inokonzera kubvisa uye gasi uye kuita kuti marimu ave akaoma kuchera, uye iyo yakakora-mafuta inogona kukonzera chirwere. Saka chengetedza izvozvi.