Kwayar cashew: ƙaramin goro cike da halaye masu gina jiki - farin ciki da lafiya

Wannan ɗan goro ba kawai yana da kyau ga aperitif ba, har ma yana da wadataccen abinci mai gina jiki! 'Yan asalin ƙasar Brazil ne kuma suna girma akan bishiyoyin cashew, kashin abinci tsaba mai kamar almonds ko hazelnuts.

Anti-stress, suppressant suppressant, cushe da anti oxidants da fat mai kyau, wannan goro yana da kyau ga zuciyar ku ko fatar ku. Amfaninta na lafiya duk da haka ba a san da yawa ba kuma za mu raba su tare!

Karami amma mai arziki

Ana ƙara yaba Cashew saboda halayen abinci mai gina jiki da kuma fa'idodin lafiyarsa. A kan 100g na kwayoyi mun sami:

• 21g na furotin da ke da kyau ga tsokar ku
• 50g na lipids, fats masu kyau suna da kyau ga zuciyar ku
• 21g na carbohydrates don yanke yunwa
• 12 g na fiber don taimakawa narkewar ku

Baya ga duk wannan, akwai ma'adanai da yawa da bitamin daban-daban da ke da alaƙa da lafiyar jikin ku. Cashew yana ɗan kama da kwayar sihiri.

Kyakkyawan danniya

Wannan ƙaramin iri yana dacewa da abun ciye -ciye yayin ƙaramar yunwa. Lallai, arziƙinsa a cikin sunadaran kayan lambu, wanda ya kai kashi 20%, yana ba shi tasirin rage ci.

An haɗa shi da fibers ɗin da ke cikin ƙwayar cashew, waɗannan sunadaran kayan lambu suna da tasiri har ma fiye da kima. Takeauki ɗan ƙaramin hannu a tsakiyar rana don kwantar da sha'awarku!

Bugu da ƙari, wannan goro yana da ƙarancin glycemic index wanda saboda haka ba zai yi ɗan tasiri akan sukari na jini ba. Fiber ɗin da ke ɗauke da shi yana ba da gudummawa ga wannan jin daɗin ƙoshin kuma zai yi babban fa'ida ga tsarin narkewar ku.

Anti anti gajiya da tashin hankali

Kwayoyin Cashew suna da wadataccen bitamin a ciki har da na rukunin B, kamar roboflavin (bitamin B2), pantothenic acid (bitamin B5), thiamine (bitamin B1) ko niacin (bitamin B3).

Waɗannan bitamin suna taimaka wa tsarin garkuwar jikin ku kuma suna kare ku daga cututtuka da yawa kamar anemia da pellagra.

Hakanan yana da adadi mai yawa na bitamin E, mai ƙima ga fata kuma wanda ke taimakawa kare ƙwayoyin jikin ku da bitamin K, masu mahimmanci don ƙin jini.

Har ila yau, akwai magnesium da yawa da aka sani ya zama anti-gajiya da damuwa. Hadaddiyar kuzari da bitamin na halitta don ba wa jikin ku ƙarfi!

Idan kuna son wannan goro to ku ma za ku so goro na Brazil.

Kyakkyawan don asarar nauyi?

Kodayake ana ba da shawarar ku ci cashews a matsayin wani ɓangare na abinci mai kyau, ba zai sa ku rasa nauyi ba! Akalla ba kai tsaye ba. Mai arziki a cikin fiber na abinci, suna ba da kuzari da yawa kuma basa ɗauke da cholesterol.

Amfani da shi zai kawo muku gamsuwa da gamsuwa wanda zai taimaka muku ku guje wa wuce gona da iri da alhakin nauyi.

Bincike ya nuna cewa ƙara waɗannan goro a matsayin wani ɓangare na rage cin abinci na rage kiba yana taimakawa wajen mannewa da shi sosai ta hanyar yin raguwa kaɗan. Aboki mai slimming don duk abincin ku!

Cike da antioxidants

Antioxidants sun shahara!

Suna karewa daga bayyanar radicals, abubuwan da ba su da tabbas a cikin jiki waɗanda galibi aka samar da iskar oxygen wanda, lokacin da suke ma, suna da alhakin tsufa na fata amma kuma don bayyanar cututtuka da yawa kamar su kansa. , idon ido, cututtukan zuciya ko na haɗin gwiwa.

Fitowar su ta fi dacewa da gurɓatawa, hayaƙin sigari ko rana. Abun da ke tattare da waɗannan tsattsauran ra'ayi yana shayar da ƙwayoyin da ke kusa da su. Wannan shine inda antioxidants ke shigowa ta hanyar kiyaye waɗannan tsattsauran ra'ayi.

Ganyen cashew ya ƙunshi antioxidants amma har ma da selenium, ma'adinai wanda ke aiki tare da ɗayan manyan enzymes antioxidant wanda ke sa tasirin sa ya zama mafi inganci!

Copper don duba mai kyau

Cashews kuma suna da wadatar tagulla. Wannan sinadari yana jin daɗin jiki saboda yana shiga cikin wasu hanyoyin ilimin lissafi kamar haɓaka ƙasusuwa ko samar da melanin.

Melanin shine launin da jikin ku ke samarwa wanda ke ba fata da gashi launin sa. Ƙaramin sanannun kyakkyawa! Amma jan ƙarfe kuma yana da wasu kyawawan halaye.

Yana haɓaka tsarin garkuwar jikin ku ta hanyar taimakawa yaƙi da cututtuka da ƙwayoyin cuta (1). Yana da aikin antibacterial da antiviral, yana haɓaka samar da ƙwayoyin cuta kuma yana taka rawa a cikin cututtukan kumburi kamar su amosanin gabbai.

Tushen folate

Wataƙila ba ku san abin da yake ba tukuna yana da muhimmin ɓangaren jikin ku. Dukansu cashews da cashew man shanu sune tushen folate.

Yana da sinadarin bitamin (bitamin B9) wanda aikinsa shine taimakawa taimakawa yin sel a jikin ku (2). Wannan bitamin shine babban wakili a cikin samar da sel kuma yana taimakawa wajen warkar da raunuka da raunuka.

Ana ba da shawarar amfani da wannan bitamin, wanda ke cikin ƙwayar cashew a duk matakan ci gaban jiki, an ba da shawarar musamman ga mata masu juna biyu.

Yana da kyau ga cholesterol

Cholesterol shine sharrin karni! An danganta shi da salon rayuwa mafi ƙarancin zama da halayen cin abinci mara kyau.

Kula da abin da kuka sa a farantin ku shine mafi kyawun hanyar yaƙi da wannan hypercholesterolemia, don haka me yasa ba za ku sanya wasu tsabar kuɗi a ciki ba?

'Ya'yan itacen mai duk an san su saboda kaddarorin su na anti-cholesterol (3). An gudanar da bincike akan goro na cashew kuma wata kasida a cikin Jaridar Burtaniya ta abinci mai gina jiki ta yi iƙirarin cewa cinye ƙwayar cashew yana taimakawa rage matakan cholesterol.

Haɗinsa na antioxidants, zaruruwa da phytosterols yana iyakance shaye -shayen kitse mara kyau. Kimanin kashi uku cikin huɗu na jimlar adadin kuzari a cikin cashews suna da kitse, yawancinsu sune kitse mai kitse, nau'in kitsen da ke da fa'ida ga lafiyar zuciya.

Suna haɓaka raguwar jimlar cholesterol da mummunan cholesterol ba tare da rage kyakkyawan cholesterol ba.

Don karantawa: fa'idodin kiwon lafiya 10 na goro na macadamia

Yana da kyau ga lafiyar zuciya

100g na cashews ya ƙunshi kusan 43g na mai, wanda ba shi da mahimmanci fiye da sauran kwayoyi (idan aka kwatanta almond ya ƙunshi fiye da 50g), saboda haka ya dace a matsayin wani ɓangare na abinci don rasa nauyi.

Kashi biyu bisa uku na wannan kitse ba su da wadataccen kitse, kusan dukkan su oleic acid ne, wanda kuma ake samu a man zaitun.

Ana yaba wannan acid don tasirinsa mai amfani akan zuciya, wanda shahararren abincin Rum ya tabbatar.

Bincike ya nuna cewa amfani da acid oleic yana rage haɗarin kamuwa da ciwon zuciya ta hanyar ƙara matakin cholesterol mai kyau.

PS: Fi son cashews da ba su da gishiri, gishiri ba shi da kyau ga zuciyar ku!

Abubuwan ban sha'awa game da ciwon sukari

Lallai kun saba da Omegas, ana kiran su “stablished” fatty acids waɗanda galibi ana samun su a cikin samfuran asalin shuka irin su cashew nut (4)!

Abubuwan da ba su da wadataccen kitse waɗanda ke cikin ƙwayar cashew sun ƙunshi musamman Omega 3, 6 da 9 waɗanda ke da fa'ida mai amfani ga ciwon sukari ta hanyar shiga cikin raguwar triglycerides.

Yin amfani da waɗannan kwayoyi na yau da kullun zai hana farkon kamuwa da ciwon sukari na 2. Gabaɗaya, waɗannan ƙwayoyin kitse marasa ƙima kuma ana kiranta "mai mai kyau" saboda suna da tasiri mai kyau akan adadin lipid a cikin jininka da aikin jijiyoyin jini.

Kasusuwa da hakora masu lafiya

Ana ba da shawarar cashews su cika da magnesium, ya ƙunshi tsakanin 250 zuwa 280mg a kowace 100g. Magnesium, kamar alli, muhimmin gini ne ga ƙasusuwa da hakora masu lafiya.

Hakanan ana samun shi a cikin cashews, jan ƙarfe shima yana taka muhimmiyar rawa wajen haɓaka ƙasusuwa. Yayin da magnesium ke taimakawa gina ƙashi mai ƙarfi, ƙarfi, jan ƙarfe yana ba su sassauci.

Ba wai kawai kayan kiwo ne ke kula da ƙasusuwan ku ba, amma cashews ma!

Magungunan hana haihuwa

Cashew maganin hana haihuwa ne na halitta, hannu biyu zai zama daidai da kashi ɗaya na prozac. Ana ɗaukarsa ɗayan mafi kyawun madadin hanyoyin maganin gargajiya don baƙin ciki.

Cashews suna ɗauke da adadin adadin tryptophan wanda shine amino acid mai mahimmanci ga jikin mu. Wannan amino acid yana taimakawa, a tsakanin sauran abubuwa, don daidaita yanayin mu, daidaita halayen mu da inganta barcin mu.

Hakanan yana daidaita matakin damuwar mu don haka baƙin ciki. Hannun hannu guda biyu na waɗannan kwayoyi suna ƙunshe tsakanin 1000 zuwa 2000mg na tryptophan wanda zai taimaka muku yaƙar ɓacin rai, ta hanya ta halitta, kuma ba tare da sakamako masu illa kamar yadda galibi yake faruwa da jiyya ta al'ada.

Dakunan sirrin da ke da kyau! Ƙara zuwa wannan shine jin daɗin cin su!

A takaice, kada ku yi shakka

Kwayar cashew tana da ƙima mai ƙima. Yana da wadataccen bitamin, musamman na rukunin B wanda ke taimakawa jiki don samar da ƙwayoyin ku da warkarwa.

Hakanan akwai ingantaccen adadin ma'adanai, da magnesium da jan ƙarfe, waɗanda ke taimakawa gina ƙasusuwa da kiyaye tsarin garkuwar jikin ku.

Kyakkyawan mai a cikin wannan goro zai taimaka kare zuciyar ku daga cututtukan zuciya da sarrafa matakan cholesterol.

A ƙarshe, sun ƙunshi antioxidants da yawa waɗanda ke hana bayyanar radicals kyauta don haka suna kare ku daga cututtuka da yawa.

A takaice, goro na cashew da aka cinye ta hanyar da ta dace shine ainihin hadaddiyar giyar makamashi da fa'ida ga jikin ku! Kuma mafi kyawun duka, zai iya ceton ku daga fara fara magani mai rage kumburin ciki.

An cinye shi azaman wani ɓangare na abinci mai ƙoshin lafiya da lafiya, ƙwayayen cashew za su yi muku mafi girma. Kada ku yi shakka!