Ubwino Wathanzi wa Anjeer (Nkhuyu): Kufunika Kwazakudya Ndi Kuchiza kwa Matenda a Shuga

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Nditumizireni Imelo Onetsani Patsamba

Kodi Nkhuyu / Anjeer Ndi Chiyani?

Chilengedwe chimatidabwitsa m'njira zoseketsa. Tengani nkhuyu , Mwachitsanzo. Chipatso chapamwamba ichi-cholemera mu thanzi ndi kuchiritsa katundu, chodzaza ndi shuga wachilengedwe, ndi membala weniweni wa mabulosi a mabulosi-amadziwika kuti maswiti achilengedwe, ndipo amapezeka mumitundu ngati peppy monga wofiira, wofiirira, wobiriwira ndi wagolide wachikasu. Nkhuyu zimamera pamitengo, yomwe nthawi zambiri imapezeka ku Asia subcontinent. Chipatso chofewachi chili ndi mitundu ingapo, koma tikhulupirireni, zonse ndi shuga, zowutsa mudyo, komanso zosangalatsa zenizeni zomwe zimatha kudyedwa zakupsa kapena zouma. Ngakhale mawonekedwe ake owuma ndi otchuka kwambiri muzakudya zosiyanasiyana, zonse zimatengera kufunikira kwake kwazakudya, the nkhuyu zaiwisi kapena zakupsa nawonso ndithu zokoma.

Onani Ubwino Wazakudya za Nkhuyu / Anjeer

Ngakhale Nkhuyu zimakhala ndi thanzi labwino , katundu wathanzi ndi kupezeka mosavuta, iwo awona ndithu zambiri umbuli kuyambira chiyambi cha nthawi. Tikukulimbikitsani kuti muyang'ane pazakudya zopatsa thanzi zomwe zingakupangitseni kuwonjezera nkhuyu ndi mitundu yake muzakudya zanu. Yang'anani:

• Iwo ali olemera mu antioxidants.
• Ali ndi zinthu zomwe zimatha kuthana ndi khansa.
• Makhalidwe ake odana ndi kutupa amawapangitsa kukhala abwino kwa zovuta zonse zam'mimba.
• Ngakhale ali ndi shuga wambiri, nkhuyu mwachibadwa zimachepetsa mafuta .
• Amateteza ma cell.

Momwe Mungagwiritsire Ntchito Nkhuyu / Anjeer

Chipatso chilichonse kapena ndiwo zamasamba zomwe timapeza m'misika kapena m'mafamu zimafunikira kutsukidwa bwino. Kamodzi kutsukidwa, inu mukhoza mwina anapereka nkhuyu kuti ziume kapena kuzidya zosaphika. Nkhuyu zouma , komabe, ali ndi mafani ochulukirapo poyerekeza ndi atsopano. Anthu ena amakonda kuwaviika m'madzi asanamwe. Nkhuyu zingagwiritsidwe ntchito mu saladi ma smoothies, jams, chutneys , ma dips, makeke opangidwa kunyumba, mipiringidzo, kapena akhoza kudyedwa ngati munchies wathanzi. M'zikhalidwe zina, masamba a mkuyu amaphatikizidwanso muzakudya zosiyanasiyana.

Malangizo Othandizira: Ndi bwino kuwonjezera pang'ono mtengo wopatsa thanzi wa nkhuyu powonjezera ndi zakudya zina zapamwamba. Komabe, musanayese chilichonse chovuta kwambiri, fufuzani zanu ziwengo chart ndipo, ngati mukufuna, funsani katswiri wazakudya kuti adziwe malingaliro awo.

Nkhuyu Zitha Kugwiritsidwa Ntchito Pochiza Matenda a Shuga

Nkhuyu ndi imodzi mwazakudya zabwino kwambiri zachilengedwe kwa anthu omwe ali ndi matenda ashuga. Malinga ndi dipatimenti ya zaulimi ku United States (USDA), zakudya mtengo wa mkuyu , kulemera pafupifupi 8.4 gm ndi motere:

Zopatsa mphamvu: 21

Mbewu: 8g

Zakudya zopatsa mphamvu: 5.4g

Shuga: 4g

Mapuloteni: 0.3g

Mafuta: 0.1g

Sodium: 1 mg

Monga momwe tchati pamwambapa chikusonyezera, nkhuyu zodzaza ndi ulusi wachilengedwe zomwe zimathandiza kwambiri mu kuphwanya shuga wamagazi . Amakhalanso gwero lolemera la alkaloids, triterpenoids, vitamini C, ndi flavonoids, gulu la polyphenols, pamodzi ndi potaziyamu, magnesium, nthaka, mkuwa, manganese, chitsulo, ndi vitamini A, C, K ndi B. Kafukufuku wa National Center for Biotechnology Information (NCBI) mu 2017 idati nkhuyu zimachepetsa kwambiri chiopsezo cha matenda a shuga. Zomwe zili ndi fiber zimathandizira kuti insulini igwire ntchito m'thupi, kuchepetsa chiopsezo cha matenda a shuga. Zolemba zamasamba za mkuyu zimathandizanso kukulitsa chidwi cha insulin m'thupi.

Komanso Werengani: 5 Superfoods Kulimbana ndi Matenda a shuga amtundu wa 2

Pro Tip : Yambani tsiku lanu ndi nkhuyu zatsopano ndikuyesanso zomwezo za banja lanu. Kukhala ndi nkhuyu m'mawa sikuti zimangokukhazikitsani tsikulo komanso zimapatsa thupi lanu zakudya zofunika ndi minerals kumayambiriro kwa tsiku.

Umu ndi Momwe Nkhuyu Amadyetsa Tsitsi

Tanena kale mwatsatanetsatane za thanzi la nkhuyu . Ngakhale akukhulupirira kuti wolemera zigawo zikuluzikulu za wapamwamba-chipatso komanso perekani zonyezimira, zotsekemera zosalala , palibe kafukufuku weniweni pa nkhaniyi kuti atsimikizire izo mwasayansi. Komabe, nkhuyu zili ndi antioxidants, mavitamini, irons , mwa zina zomwe zimapangitsa tsitsi kukula ndi chitukuko. Malipoti ena pa intaneti amanenanso kuti mnofu wa nkhuyu umagwiranso ntchito ngati mankhwala achilengedwe omwe amapangitsa tsitsi lanu kukhala losalala, lonyezimira komanso losalala. wopanda frizz .

Malangizo Othandizira: Musanatchule zowonjezera zowonjezera za kukula kwa tsitsi kapena chithandizo, onetsetsani kuti mwawonana ndi dokotala.

Idyani Nkhuyu Za Khungu Lowala Mwachibadwa

Mu chikhalidwe cha Mediterranean, kuyambira pachiyambi, nkhuyu zakhala ndi malo apamwamba . Kuchokera kwawo chakudya ku kukongola ndi chikhalidwe, nkhuyu, masamba ake ndi zinthu zina zakhala zikugwiritsidwa ntchito kwambiri, chifukwa cha zabwino kwambiri zopindulitsa, makamaka pakhungu. Kafukufuku wa Indian Journal of Pharmaceutical Sciences adanena ubwino wosiyanasiyana wa mafuta osamalira khungu omwe anali ndi Ficus Carica-dzina la sayansi la nkhuyu wamba. Zimathandizanso mu kulimbana ndi khansa yapakhungu ndi kuteteza makwinya kutali.

Kukhala ndi ma antioxidants ndi mchere wofunikira, nkhuyu ntchito pofuna kuchiza njerewere, ziphuphu zakumaso, khungu melanin , trans-epidermal loss, hydration value, ndi zina zotero. Phala la nkhuyu ndilabwinonso pochiza zovuta za mtundu wa pigmentation ndi zovuta zina zokhudzana ndi khungu popanda vuto lililonse.

Malangizo Othandizira: Sakanizani nkhuyu zosalala ndikuzigwiritsa ntchito ngati chigoba kumaso kawiri pa sabata kuti mupeze khungu, lowala.

Ubwino Wina Wa Nkhuyu

Imalimbikitsa Uchembere wabwino: Agiriki akale ankaona nkhuyu kukhala zopatulika. Zodzaza ndi zinki, manganese, magnesium ndi chitsulo, nkhuyu zimakulitsa thanzi la ubereki kwa amuna ndi akazi. Kafukufuku wina akuwonetsa kuti zimathandizira kuchiza kukanika kwa erectile , pamene ochepa amanena kuti akazi ayenera kudya nkhuyu pamene iwo adutsa nyengo ya kusamba.

Imawonjezera Umoyo Wamoyo: Nkhuyu zimachepetsa kuchuluka kwa mafuta amadzimadzi m'thupi, motero zimathandiza kuchepetsa kuthamanga kwa magazi. Ngati inu imwani nkhuyu tsiku lililonse , mwayi woti mukhale ndi matenda a mtima ndi wotsika kwambiri.

Kuwongolera Kulemera : Kuchokera ku khansa kupita ku maselo a chiwindi omwe amawonongeka, Nkhuyu zingathandizenso kwambiri kuchepetsa thupi . Pokhala wolemera mu shuga wachilengedwe komanso ulusi wochuluka, chipatso chapamwambachi chikhoza kukhala chophatikizika bwino muzakudya zanu ngati mukukumana nazo. kunenepa .

Imathandiza Kupewa Kudzimbidwa: Nkhuyu zili ndi ulusi wambiri wachilengedwe ndipo zitha kugwiritsidwa ntchito m'malo mwa mankhwala otsekemera. Iwo ndi mankhwala abwino komanso achilengedwe ochizira kudzimbidwa ndipo amathandiza anthu omwe akudwala zotupa. Kafukufuku wina wopangidwa ndi IJPS adati masamba a mkuyu samangothandiza kuchiza matenda okhudzana ndi chiwindi komanso amabwezeretsa thanzi la wowonongeka akamamwa pafupipafupi.

Imalimbikitsa Thanzi Lamafupa: Thupi la munthu limafunikira 1000 mg ya calcium tsiku lililonse. Calcium ndi udindo wathu thanzi la mafupa . Nkhuyu zouma ndi gwero labwino kwambiri la calcium , yomwe ingagwiritsidwe ntchito monga chowonjezera ndi mkaka kuti ikwaniritse zosowa za tsiku ndi tsiku za calcium, zomwe anthu ambiri amalephera kuzipeza podalira mkaka wokha.

Zotsatira Zamkuyu

Maphikidwe a Nkhuyu Kuti Muyese Kunyumba

Saladi ya Nkhuyu ndi Tchizi

Zosakaniza
200 g basil / letesi masamba, kutsukidwa ndi kung'ambika
7 yaing'ono nkhuyu zatsopano, osambitsidwa ndi kudula pakati
½ kapu blueberries
½ kapu ya mozzarella tchizi
50 g walnuts
5 tbsp viniga wa basamu
3 tbsp mafuta a azitona

Njira

• Mu mbale yaing'ono, sakanizani vinyo wosasa, mafuta a azitona ndi zokometsera zomwe mwasankha ndikupanga kuvala.
• Mu mbale ina, sungani masamba a basil / letesi ndi nkhuyu, blueberries ndi walnuts.
• Onjezerani zokometsera za saladi ndikutumikira nthawi yomweyo kapena firiji ndikutumikira ozizira.

Werengani Komanso: Chifukwa Chake Muyenera Kudya Nkhuyu

Mkuyu Ndi Yoghurt Smoothie

Zosakaniza
½ mkaka chikho
½ kapu ya yogurt
Supuni 1 ya ayezi wosweka
4 nkhuyu zatsopano, kudula pakati
½ nthochi
2 masiku
5-6 ma amondi
1 tbsp uchi
1 tsp madzi a mandimu
Chitsine cha sinamoni

Njira

• Sakanizani zosakaniza zonse mu blender ndi kusakaniza mpaka mutapeza kusakaniza kosalala ndi fluffy.
• Thirani mu galasi ndikutumikira ozizira.

Mukufuna Maphikidwe Enanso Otengera Mkuyu? Dinani apa

FAQs Pazaumoyo wa Nkhuyu

Funso: Kodi nkhuyu zili ndi malo pazakudya za odwala matenda ashuga?

A: Inde. Nkhuyu zili ndi malo pazakudya za odwala matenda ashuga . Ngati mukufuna shuga wamagazi athanzi, nkhuyu ndi chakudya chabwino kwambiri chomwe chimakuthandizani kuti mukhale ndi shuga wabwinobwino. Popeza ili ndi ulusi wambiri wachilengedwe komanso shuga, nkhuyu zimathandizira kulimbana ndi matenda a shuga komanso zinthu zomwe zili mu nkhuyu zimathandizanso kutsitsa shuga m'magazi.

Q: Kodi nkhuyu zili ndi gluteni?

A: No. Nkhuyu zilibe gilateni . Nthawi zambiri zipatso zonse zimakhala zopanda gluten.

Q: Kodi nkhuyu zimathandizira m'matumbo athanzi?

A: Inde. Anthu omwe amadya zakudya zopanda thanzi komanso kudalira kunja, zakudya zokonzedwa kuti azidya, ayenera kuonetsetsa kuti ali ndi zipatso, makamaka ngati nkhuyu, m'zakudya zawo. Zochita zolimbitsa thupi, pamodzi ndi zakudya zoyenera, ndiyo njira yokwaniritsira cholinga cholimbitsa thupi.

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Nditumizireni Imelo Onetsani Patsamba