Ubwino Wathanzi La Mtedza wa Cashew

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Mitedza yamchere ndi imodzi mwa mtedza womwe umapatsa batala ngati wodya. Ku India, mtedza wa cashew wosakanizidwa ndi kuwaza mchere wakuda amadyedwa ngati chotupitsa. Masheya ndi mtedza wokhala ndi michere yambiri yomwe imapindulitsa kwambiri.

Mitedza yamchere imakhala ndi kukoma kokoma komanso kosasinthasintha. Ndi mtedza wosunthika chifukwa amatha kudyedwa muiwisi yaiwisi, yokazinga, yamchere kapena yopanda mchere.

Mtedzawu umagwiritsidwa ntchito popanga mitundu ina ya mkaka monga mkaka wamkaka, kirimu wowawasa, tchizi wopangidwa ndi kashew ndi msuzi wa kirimu.

Zigawo za chomera cha cashew zomwe zimagwiritsidwa ntchito popanga mankhwala ndi mafakitale

ndi awa:

• Makungwa a cashew ndi tsamba - Amagwiritsidwa ntchito pochiza matenda otsekula m'mimba, kupweteka ndi kupweteka. Kutulutsa tsamba la kashew kumagwiritsidwa ntchito kutsitsa shuga m'magazi ndipo khungwa limagwiritsidwa ntchito pochizira zilonda mkamwa.

• Madzi amchere amchere - Ili ndi mankhwala ndi maantibayotiki ndipo imagwiritsidwa ntchito pochiza khate, njerewere, khungu, mano owawa, ndi zipere.

• Mbewu ndi tsinde - Mafuta amtundu wa cashew amagwiritsidwa ntchito kwambiri pochiritsa zidendene. Chinkhupule chomwe chimachokera ku tsinde la cashew chimagwiritsidwa ntchito ngati varnish yamabuku ndi matabwa.

• Zipatso za cashew (cashew apulo) - Ali ndi mankhwala a antibacterial ndipo ndi othandiza kuthana ndi zilonda zam'mimba ndi zilonda zam'mimba. Madzi omwe amachokera ku zipatso za cashew amagwiritsidwa ntchito pochiza scurvy.

Mtengo Wathanzi Wamchere Wamchere

Magalamu 100 a mtedza wa cashew yaiwisi ali ndi 5.20 g madzi, 553 kcal mphamvu ndipo mulinso

• 18.22 g mapuloteni
• 43.85 g mafuta
• 30.19 g chakudya
• 3.3 g ulusi
• 5.91 g shuga
• 37 mg wa calcium
• 6.68 mg chitsulo
• 292 mg wa magnesium
• 593 mg wa phosphorous
• 660 mg potaziyamu
• 12 mg wa sodium
• 5.78 mg nthaka
• 0.5 mg vitamini C
• 0.423 mg thiamine
• 0.058 mg riboflavin
• 1.062 mg niacin
• 0.417 mg vitamini B6
• 25 mcg chinyengo
• 0.90 mg vitamini E
• 34.1 mcg vitamini K

Ubwino Wathanzi La Mtedza wa Cashew

1. Thandizo pakuwongolera kunenepa

Malinga ndi kafukufuku, azimayi omwe samadya mtedza kawirikawiri amakhala ndi vuto lochulukirapo kuposa azimayi omwe amadya mtedza kawiri kapena kupitilira apo pamlungu ^[1] . Kafukufuku wina adapeza kuti kudya mtedza kungakuthandizeni kukhala ndi thanzi labwino, chifukwa amasunga m'mimba mwanu ndikuthandizira kutenthetsa thupi. Izi zimawonjezera kagayidwe ^[ziwiri] .

2. Limbikitsani thanzi la mtima

Mtedza wa maasheya amadzaza ndi mafuta amtundu wa monounsaturated ndi mafuta a polyunsaturated omwe amathandiza kuchepa kwama cholesterol oyipa ndi milingo ya triglyceride ndikuwonjezera cholesterol yabwino. Izi zimachepetsa chiopsezo cha matenda amtima, sitiroko, mtima, komanso matenda amtima. Mtedzawu umakhalanso ndi magnesium yambiri yomwe imachepetsa minofu yamtima ndikuchepetsa chiopsezo cha kuthamanga kwa magazi ^[3] .

3. Kulimbitsa thanzi la mafupa

Magnesium, phosphorous, calcium ndi vitamini K zomwe zimapezeka m'masamba ndizofunikira pakukula kwamafupa ndi mano. Magnesium imagwira ntchito yayikulu pakupanga mafupa chifukwa imathandizira pakupanga calcium m'mafupa. Izi zimachepetsa chiopsezo cha kufooka kwa mafupa ^[4] .

4. Kuchepetsa matenda a shuga

Mitedza yamtunduwu imawerengedwa kuti ndi yabwino kwa odwala matenda ashuga. Kafukufuku adawonetsa kuti magawo amtundu wa mtedza amakhala ndi ma antidiabetic ndipo mbewu ya cashew imalumikizidwa ndi kukana kwa insulin komanso kulolerana kwa glucose ^[5] .

5. Pewani khansa

Kugwiritsa ntchito mtedza wamitengo kuphatikiza mtedza wa cashew kumachepetsa chiopsezo cha khansa. Chifukwa ndi gwero labwino la ma antioxidants monga tocopherols, anacardic acid, cardanols, cardols ndi mitundu ina ya phenolic yomwe imasungidwa muzikopa za ma cashews. Ma antioxidants awa amateteza maselo amthupi kuti asawonongeke mopanda malire komwe kumayambitsa kupsinjika kwa okosijeni, komwe kumabweretsa kusintha kwa maselo, kuwonongeka kwa DNA ndi kupangidwa kwa chotupa cha khansa ^[6] .

6. Kuthandiza ubongo kugwira ntchito

Mtedza wa cashew uli ndi mafuta ambiri athanzi omwe amathandizira kugwira ntchito kwaubongo komanso njira zingapo zamaubongo poyang'anira njira zama neurotransmitter, transmapt synaptic ndi membrane fluidity. Kafukufuku akuwonetsa kuti kudya mtedza wapamwamba kumalumikizidwa ndikuzindikira bwino kwa azimayi achikulire ^[7] .

7. Pewani ndulu

Miyala yamiyala imapangidwa mu ndulu chifukwa cha cholesterol yochulukirapo komanso kugwiritsa ntchito ma cashews pafupipafupi akuti kumachepetsa chiopsezo cha kupangika kwa ndulu. Malinga ndi kafukufuku, kuchuluka kwa mtedza kumachepetsa chiopsezo cha cholecystectomy mwa amayi ^[8] .

8. Kuchulukitsa kupanga maselo ofiira ofiira

Mitedza yamchere imakhala ndi chitsulo chochuluka chomwe chimafunikira pakupanga maselo ofiira ofiira (RBCs) ndikuchepetsa chiopsezo cha kuchepa kwa magazi. Iron imafunikanso kuti mitsempha, mitsempha yamagazi ndi chitetezo cha mthupi zizigwira ntchito moyenera.

9. Limbikitsani thanzi la maso

Mitedza yamchere imakhala ndi lutein ndi zeaxanthin, zonsezi zimathandiza kuti maselo asawonongeke ndi maso chifukwa cha kusintha kwaulere, zomwe zimayambitsa matenda a maso monga kuchepa kwa macular ndi cataract ^[9] .

10. Thandizani kukhala ndi khungu labwino

Cashews ndi gwero labwino la mafuta athanzi omwe amafunikira kuti khungu lizikhala labwino komanso kupewa kukalamba msanga. Mavitamini a antioxidant omwe amapezeka mtedza amathandizira kukhathamira kwa khungu.

Zindikirani: Ngati matupi anu sagwirizana ndi mtedza muyenera kupewa kudya ma cashews, chifukwa amakhala ndi ma allergen omwe ali ndi mphamvu zomwe zimayambitsa zomwe zitha kukhala zowopsa komanso zowopseza moyo.

Njira Zowonjezeretsa Cashews Mu Zakudya Zanu

• Mutha kupanga mtedza wopangidwa kunyumba ndikusakanikirana ndi ma cashews ndi mtedza wina.

• Onjezerani ma cashews mu saladi wanu wobiriwira kapena wa nkhuku.

• Pangani batala wa mtedza wanu posakaniza ma cashews mpaka yosalala.

• Gwiritsani ntchito ma khetsi odulidwa kuti mukongoletse mbale zazikulu monga nsomba, nkhuku, ndi mchere.

• Ngati muli ndi vuto la mkaka, sankhani mkaka wa cashew.

• Mutha kugwiritsa ntchito phala yamchere kuti muchepetse ma curry, nyama, ndi msuzi.

Maphikidwe a Mtedza wa Cashew

Cashew mkaka Chinsinsi ^[10]

Zosakaniza:

• 1 chikho cashews yaiwisi
• Makapu 4 madzi a kokonati kapena madzi osasankhidwa
• & frac14 tsp mchere wamchere
• Masiku 2-3 (ngati mukufuna)
• & frac12 tsp vanila (mwakufuna)

Njira:

• Lembani ma cashews m'madzi kwa maola anayi kapena usiku wonse.
• Sambani madzi ndikuphatikiza zonse zopangira mu blender ndi purée mpaka zosalala.
• Mkaka wa cashew ndi wokonzeka. Idyani mkati mwa masiku atatu kapena asanu.

Batani batala ^{[khumi ndi chimodzi]}

Zosakaniza:

• Makapu awiri amchere mtedza
• Mafuta a Sesame pakufunika
• Mchere wamchere kuti mulawe
• Madeti (ngati mukufuna)

Njira:

• Mu pulogalamu ya chakudya, phatikizani zosakaniza zonse ndikuphatikiza mpaka kusasinthasintha.

Muthanso kuyesa izi kaju halwa recipe

1. [1]Bes-Rastrollo, M., Wedick, N. M., Martinez-Gonzalez, M. A., Li, T. Y., Sampson, L., & Hu, F. B. (2009). Kuyembekezera kuphunzira zakumwa kwa mtedza, kusintha kwakanthawi kwakanthawi, komanso kuopsa kwa kunenepa kwambiri mwa azimayi.Magazini yaku America yonena za kuchipatala, 89 (6), 1913-1919.
2. [ziwiri]de Souza, R., Schincaglia, R. M., Pimentel, G. D., & Mota, J. F. (2017). Nuts ndi Zotsatira Zaumoyo Waanthu: Kuwunika Mwadongosolo. Zakudya, 9 (12), 1311.
3. [3]Mohan, V., Gayathri, R., Jaacks, L. M., Lakshmipriya, N., Anjana, R. M., Spiegelman, D., ... & Gopinath, V. (2018). Kugwiritsa ntchito mafuta amchere kumawonjezera cholesterol ya HDL ndikuchepetsa kuchepa kwa magazi kwa amwenye aku Asia omwe ali ndi matenda a shuga a mtundu wachiwiri: Kuyesedwa kwamasabata 12. Mayeso azakudya, 148 (1), 63-69.
4. [4]Mtengo, CT, Langford, J. R., & Liporace, F. A. (2012). Zakudya Zofunikira Kwambiri Zaumoyo Wamathambo ndikuwunikanso Kupezeka Kwawo Pafupifupi Zakudya Zaku North America. Magazini yotseguka ya mafupa, 6, 143-149.
5. [5]Tedong, L., Madiraju, P., Martineau, L.C, Vallerand, D., Arnason, J. T., Desire, D. D., ... & Haddad, P. S. (2010). Kutulutsa kwa Hydro-ethanolic kwamtengo wa cashew (Anacardium occidentale) nati ndi chigawo chake chachikulu, anacardic acid, kumapangitsa kuti shuga izitenga m'maselo amtundu wa C2C12.
6. [6]Teerasripreecha, D., Phuwapraisirisan, P., Puthong, S., Kimura, K., Okuyama, M., Mori, H.,… Chanchao, C. (2012). In vitro antiproliferative / cytotoxic activity on cancer cell of a cardanol and a cardol enricated from Thai Apis mellifera propolis. BMM yothandizira komanso yothandizira, 12, 27.
7. [7]O'Brien, J., Okereke, O., Devore, E., Rosner, B., Breteler, M., & Grodstein, F. (2014). Kudya mtedza kwakanthawi kokhudzana ndi kuzindikira kwa akazi achikulire.Journal ya zakudya, thanzi ndi ukalamba, 18 (5), 496-502.
8. [8]Tsai, C. J., Leitzmann, M.F, Hu, F. B., Willett, W. C., & Giovannucci, E. L. (2004). Kugwiritsa ntchito mtedza pafupipafupi komanso kuchepa kwa chiopsezo cha cholecystectomy mwa akazi.Nkhani yaku America yonena za kuchipatala, 80 (1), 76-81.
9. [9]Trox, J., Vadivel, V., Vetter, W., Stuetz, W., Scherbaum, V., Gola, U., ... & Biesalski, H. K. (2010). Mankhwala opangidwa ndi bioactive mu mtedza wa cashew (Anacardium occidentale L.) maso: zotsatira za njira zosiyanasiyana zoponyera zipolopolo. Journal of chemistry zaulimi ndi chakudya, 58 (9), 5341-5346.
10. [10]Cashew Mkaka Chinsinsi. Kuchokera ku https://draxe.com/recipe/cashew-milk/
11. [khumi ndi chimodzi]Chinsinsi cha Butter Cashew. Kuchokera ku https://draxe.com/recipe/cashew-butter/

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