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Wotengera kununkhira kwake kokoma ndi kununkhira kwapadera, zonunkhira za nutmeg ndi mbewu ya mtengo wobiriwira nthawi zonse (Myristica fragrans). Nutmeg, yotchedwa jaiphal m'Chihindi, ndi zonunkhira zotchuka zomwe zimagwiritsidwa ntchito kuphika ndi kuphika. Zonunkhira zimakhala ndi mtedza wokoma komanso pang'ono ndipo nthawi zambiri zimaphatikizidwa ndi zonunkhira zina kuphatikiza clove, sinamoni ndi allspice.
Nutmeg imagwiritsidwa ntchito ngati mbewu yonse komanso mawonekedwe a ufa. Kuwonjezera pa kugwiritsidwa ntchito popangira zakudya, nutmeg imadziwika kwambiri ndi mankhwala [1] . Mu mankhwala achikhalidwe, nutmeg yakhala ikugwiritsidwa ntchito ngati njira yothetsera mavuto am'mimba monga kutsekula m'mimba, kudzimbidwa komanso kupsa mtima.
Mace ndikuphimba kwakunja kwa nthanga ya nutmeg, yomwe imakhalanso ndi michere yofunikira ndipo imagwiritsidwa ntchito mosiyanasiyana mu zophikira ndi zamankhwala.
Munkhaniyi, tikambirana zaubwino wama nutmeg ndi njira zogwiritsa ntchito.
Mtengo Wabwino Wa Nutmeg
100 g wa zonunkhira za nutmeg zili ndi 525 mphamvu kcal, 6.23 g madzi ndipo mulinso:
- 5.84 g mapuloteni
- 36.31 g mafuta onse
- 49.29 g chakudya
- 20,8 ga CHIKWANGWANI
- 2.99 g shuga
- 184 mg kashiamu
- 3.04 mg chitsulo
- 183 mg wa magnesium
- 213 mg wa phosphorous
- 350 mg potaziyamu
- 16 mg wa sodium
- 2.15 mg nthaka
- 1.027 mg mkuwa
- 2.9 mg wa manganese
- 1.6 mcg selenium
- 3 mg vitamini C
- 0.346 mg thiamine
- 0.057 mg wa riboflavin
- 1.299 mg niacin
- 0.16 mg vitamini B6
- 76 mcg folate
- Choline cha 8.8 mg
- 102 IU vitamini A
1. Amachepetsa kutupa
Kutupa kwakanthawi kumalumikizidwa ndi matenda akulu monga matenda ashuga, matenda amtima komanso nyamakazi. Mankhwala odana ndi zotupa otchedwa monoterpenes, kuphatikiza terpineol, sabinene ndi pinene omwe amapezeka mu nutmeg atha kuthandiza pakuchepetsa kutupa m'thupi. Kuphatikiza apo, kupezeka kwa mankhwala a phenolic mu nutmeg kwawonetsedwa kuti kukuwonetsa mphamvu zotsutsana ndi zotupa [ziwiri] [3] .
Kafukufuku wina wazinyama adawonetsa kuti mafuta a nutmeg amatha kuthana ndi ululu wokhudzana ndi kutupa ndi kutupa kwamagulu [4] . Komabe, maphunziro owonjezera amafunikira kuti awonetse zotsatira zotsutsana ndi zotupa za nutmeg pa anthu.
2. Amalimbana ndi matenda a bakiteriya
Kafukufuku wasonyeza kuti ma antibacterial a nutmeg motsutsana ndi mabakiteriya owopsa. Kafukufuku woyeserera adawonetsa kuti mtedza wa nutmeg udawonetsa ma antibacterial motsutsana ndi mabakiteriya omwe amayambitsa zotupa ndi chingamu [5] . Kafukufuku wina adawonetsa antibacterial zochita za nutmeg motsutsana ndi kukula kwa E. coli bacteria [6] .
Komabe, maphunziro owonjezera amafunikira kuti awonetse zotsatira za antibacterial za nutmeg pa anthu.
3. Amalimbikitsa libido
Kafukufuku wa zinyama apeza kuti mtedza ungalimbikitse magwiridwe antchito. Kafukufuku wofalitsidwa mu BMC Complementary Medicine and Therapies adawonetsa makoswe amphongo omwe amapatsidwa mankhwala ochulukirapo amtundu wa nutmeg adachulukirachulukira pakugonana komanso mchitidwe wogonana. [7] .
Kafukufuku wowonjezereka amafunikira kuti awonetse zotsatira za nutmeg pazakugonana mwa anthu.
4. Limbikitsani thanzi la mtima
Kafukufuku wa zinyama awonetsa kuti kudya kwambiri kwa michere ya nutmeg kumachepetsa cholesterol komanso triglyceride, omwe ndi omwe amayambitsa matenda amtima [8] . Komabe, maphunziro aumunthu akusowa m'dera lino.
5. Amalimbana ndi kupsyinjika kwa okosijeni
Nutmeg ili ndi ma antioxidants amphamvu omwe amateteza ma cell kuti asawonongeke chifukwa cha zopitilira muyeso zaulere. Kuwonjezeka kwa kusintha kwaulere kumabweretsa kupsinjika kwa oxidative, komwe kumalumikizidwa ndi zovuta monga matenda amtima ndi khansa. Kafukufuku wasonyeza zotsatira za antioxidant ya nutmeg yotulutsa motsutsana ndi zopitilira muyeso zaulere [9] .
6. Mutha kuchepetsa shuga
Kafukufuku wa zinyama awonetsa makoswe ashuga omwe adapatsidwa 100 ndi 200 mg / kg ya nutmeg yotulutsa zathandiza kuchepetsa kwambiri kuchuluka kwa shuga wamagazi [10] . Komabe, maphunziro owonjezera amafunikira mwa anthu.
7. Zimasintha malingaliro
Matenda okhumudwa ndimavuto amisala omwe amakhudza anthu ambiri. Kafukufuku wa zinyama awonetsa kuti mtedza wa nutmeg umawonetsa zodetsa nkhawa [khumi ndi chimodzi] [12] . Ngakhale kafukufukuyu wachitidwa pazinyama maphunziro ena amafunikira kuti athe kuwunika zovuta zopweteketsa za nutmeg pa anthu.
Zotsatira Zoyipa Za Nutmeg
Mukamadya pang'ono mu nutmeg nthawi zambiri amadziwika kuti ndi otetezeka. Koma, kudya mtedza wochulukirapo kumatha kuyambitsa nseru, kusanza ndi kuyerekezera zinthu m'maganizo. Ofufuza apeza kuti nutmeg ili ndi mafuta a myristicin omwe awonetsedwa kuti akuwonetsa zowopsa [13] . Chifukwa chake, pewani kumwa michere yambiri.
Njira Zophatikizira Nutmeg Pazakudya Zanu
- Mutha kuwonjezera ufa wa nutmeg mu ndiwo zochuluka mchere, kuphatikizapo makeke, makeke, ndi custard.
- Onjezerani mtedza mu maphikidwe okoma ndi nyama.
- Mutha kuphatikiza zonunkhira ndi zonunkhira zina monga ma clove, sinamoni ndi cardamom kuti muzipatsa mbale zanu zokoma kwambiri.
- Onjezerani zonunkhira zakumwa zotentha ndi zozizira.
- Mutha kuwaza ufa wa nutmeg pa oatmeal, yogurt ndi saladi watsopano wazipatso.
Maphikidwe a Nutmeg
Nutmeg ndi tiyi wa ginger [14]
Zosakaniza:
- 1 ½ makapu madzi
- 1 uzitsine nthaka nutmeg
- ½ cm ginger wodula bwino
- ¾ tsp masamba a tiyi
- 2 tbsp mkaka (mwakufuna)
- 1 tsp shuga (mwakufuna)
Njira:
- Mu mbale, onjezerani ufa wa nutmeg, ginger ndikutsanulira madzi. Wiritsani kwa mphindi ziwiri kapena zitatu.
- Onjezani masamba a tiyi ndikuzimitsa kutentha. Lolani kuti likhale kwa mphindi.
- Onjezani mkaka ndi shuga. Sangalalani ndi chikho chanu cha tiyi wa nutmeg!
Ma FAQ Omwe Amakonda
Q. Kodi mtedza wochuluka bwanji umakhala wotetezeka patsiku?
KU. Onjezerani mtedza wambiri pachakudya chanu.
Q. Kodi mtedza wabwino mu khofi?
KU. Inde, mutha kuwaza ufa wa nutmeg mu khofi.
Q. Kodi mtedza wabwino ndiwothandiza?
KU. Inde, nutmeg itha kuthandiza kuchepetsa kukhumudwa komanso kuda nkhawa.
