Mbeu dzenhanga, kana mhodzi dzenhanga, chikafu chakanakisa chekubatanidza mukudya kwako. Tajaira kudzidya se tudyoZvisinei, vane mipiro mikuru kuutano hwedu. Kureruka kwekuvapinza mukudya kunoreva kuti hatifaniri kuita nhamburiko huru yokuvadya, kana tisina kujaira.
Zvingave pane toast, saladi, pasta, kana chero chero dhishi, mhodzi dzenhanga dzinowedzera kuwedzera. Ingotora zvishoma zveizvi kuti varege kuita uye kunakidzwa nemabhenefiti avo. Pamusoro pezvo, kunhuhwirira kwakanaka chaizvo uye kunopa chero chikafu chimiro chinonaka kwazvo. Dzimwe nguva kuzvitarisira kunoreva kusvika pakuziva zvimwe zvekudya zvenyeredzi seizvi.
Nutrients
Mbeu dzenhanga dzinozivikanwa zvakare semhodzi dzenhanga. Kusiyana nemhodzi chena dzakaoma dzemupurwa wakavezwa, mhodzi dzakawanda dzinotengwa musupamaketi hadzina makoko. Idzi mhodzi dzine magoko dzakasvibira, dzakati sandarara uye dzakatetepa. Imwe kushanda (28 magiramu) yemhodzi yenhanga yakavharwa ine macalorie anosvika 151, kunyanya kubva kumafuta nemapuroteni.
Pamusoro pezvo, 28-gram sevhisi ine:
- Fiber: 1,7 magiramu
- Carbohydrates: 5 gramu
- Mapuroteni: 7 gramu
- Mafuta: 13 magiramu (6 ayo ari Omega-6)
- Vitamin K: 18% yemubhadharo wezuva nezuva unokurudzirwa
- Phosphorus: 33%
- Manganese: 42%
- Magnesium: 37%
- Iron: 23%
- Zinc: 14%
- Mhangura: 19%
Izvo zvinewo akawanda e antioxidants uye huwandu hwakanaka hwe polyunsaturated fatty acids, potasium, vhitamini B2 (riboflavin), uye folate. Mbeu dzemanhanga nemafuta embeu zvakare zvine zvimwe zvakawanda zvinovaka muviri uye zvinomera zvezvirimwa zvakaratidzwa kupa hutano.
Kubatsirwa
Kudya mhodzi dzemanhanga kune zvakawanda zvinobatsira pahutano.
Yakapfuma mune antioxidants
Mbeu dzenhanga dzine antioxidants dzakaita secarotenoids uye vhitamini E. Antioxidants inogona kuderedza kuzvimba uye kudzivirira maseru kubva mukukuvadza mahara radicals. Ndicho chikonzero kudya zvokudya zvakapfuma mune antioxidants zvinogona kubatsira kudzivirira kubva kune zvirwere zvakawanda.
Iwo akakwira mazinga e antioxidants mumhodzi dzenhanga anofungidzirwa kuti ndiwo anokonzera hutano hwavo hwakanaka. Mune imwe ongororo, mafuta embeu yenhanga akaderedza kuzvimba mumakonzo ane arthritis pasina mhedzisiro, nepo mhuka dzakapihwa anti-kuzvimba mushonga dzakasangana nemhedzisiro.
Inovandudza ganda uye bvudzi
Zvirimo muvhitamini A uye E; zvicherwa se zinc uye selenium; uye yakakosha mafuta acids, ita kuti ive shamwari dzechokwadi dzeganda. Nenzira iyi, inobatsira kurapa zviitiko zveacne, eczema kana kuchembera, pakati pevamwe.
Mbeu dzenhanga dzinotarisira bvudzi nemusoro. Izvi zvinokonzerwa nekuti ivo vakapfuma muvhitamini A, K uye B (biotin), sarufa, zinc uye Omega 3 fatty acids.
Vanotarisira hurongwa hwetsinga
Mbeu dzenhanga dzine L-Tryptophan, chinhu chakakosha chekudzikisa zviratidzo mumatunhu ekuora mwoyo. Mupiro wavo we zinc unovaita mushonga une simba chaiwo wekurapa kushushikana, kufunganya, kutya kana kushaya hope.
Saka unotoziva. Kuzvichengeta kuri nyore kwazvo. Zvakakosha kutora mukana we superfoods uye mipiro yavo mikuru, kudzivirira kurwara kweramangwana. Mbeu dzenhanga isarudzo yakanakira muviri wako nepfungwa.
Vanoderedza shuga yeropa
Izvi zvinonyanya kukosha kune vanhu vane chirwere cheshuga, avo vanogona kunetseka kudzora mazinga eshuga muropa. Ongororo dzinoverengeka dzakawana kuti kuwedzera nemuto wenhanga kana mhodzi yehupfu inoderedza mazinga ehuga muvanhu vane Type 2 chirwere cheshuga.
Mbeu dzemanhanga 'yakakwira magnesium yemukati inogona kuve inokonzera maitiro avo akanaka pachirwere cheshuga. Chidzidzo chekucherechedza muvanhu vanopfuura 127 chakawana kuti kudya kwakapfuma mu magnesium kwakabatanidzwa ne 000% yakaderera njodzi yerudzi rwechirwere cheshuga muvarume uye 33% yakaderera muvakadzi. Kutsvakurudza kwakawanda kunodiwa kusimbisa izvi zvinobatsira zvemhodzi dzemanhanga pamazinga eshuga yeropa.
Vanodzivisa kushaya hope
Kana tichitadza kurara, tingada kudya mhodzi dzenhanga tisati tarara. Iwo masikirwo etryptophan, amino acid inogona kubatsira kukurudzira kurara. Kushandisa inenge 1 giramu ye tryptophan pazuva kunofungidzirwa kunatsiridza kurara.
Nekudaro, isu taizoda kudya zvakatenderedza 200 magiramu emhodzi dzenhanga kuti tiwane huwandu hunodiwa hwe tryptophan. Zinc iri mumhodzi idzi inogonawo kubatsira kushandura tryptophan kuita serotonin, inozoshandurwa kuita melatonin, iro hormone rinogadzirisa kutenderera kwekurara.
Zvakare, mhodzi dzenhanga inzvimbo yakanaka kwazvo ye magnesium. Yakakwana magnesium mazinga akave akabatanidzwawo nekurara kuri nani. Zvimwe zvidzidzo zvidiki zvakaona kuti kutora magnesium yekuwedzera kwakavandudza kunaka kwekurara uye yakazara nguva yekurara muvanhu vane yakaderera magnesium mazinga.
vanochengeta mwoyo
Mbeu dzenhanga inzvimbo yakanaka ye antioxidants, magnesium, zinc, uye fatty acids, izvo zvese zvinogona kubatsira kuchengetedza moyo wako. Zvidzidzo zvemhuka zvakaratidzawo kuti mafuta embeu yenhanga anogona kuderedza BP uye high cholesterol mazinga, maviri makuru engozi yechirwere chemoyo.
Zvimwe zvidzidzo zvinoratidza kuti kukwanisa kwemanhanga kuwedzera nitric oxide chizvarwa mumuviri wako kunogona kuve nechikonzero chemhedzisiro yayo pahutano hwemoyo. Nitric oxide inobatsira kuwedzera tsinga dzeropa, kuvandudza kuyerera kweropa uye kuderedza njodzi yekukura kweplaque mutsinga.
Mhedzisiro
Kudya mhodzi dzemanhanga kunogona kuva nemigumisiro isingadikanwi. Kudya zvakanyanya, kunyangwe uchinyatsotsenga, zvinogona kukonzera gasi remudumbu uye manyoka.
Mbeu idzi dzakapfuma mufiber. Iwe uchangowana anodarika magiramu mashanu kubva ku5-giramu inoshumira, zvinoreva kuti mamwe macarbs ako haanyatso kugaya. Kana aya makabhohaidhiretsi asina kugaiwa asvika muura hombe, anoputswa nemabhakitiriya. Gasi rinobva pakuita uku, kunyanya kune vanhu vasina kujaira kudya kwakakwira-fiber.
Kudya faibha yakawanda kupfuura yawakajaira kunogonawo kutungamirira kuzvituru zvakasununguka, zvine mvura. Zvakadaro, kana uchiwanzoita manyoka mushure mekudya mhodzi yenhanga, unogona kunge uine kusashivirira kana kunzwa kune chikafu ichi. Kuzvimbirwa zvakare kunogoneka, kunyangwe zvisingaite, mhedzisiro yekuzvidya - iyo fiber yaunowana kubva pakudya yakawanda yemhodzi yenhanga inogona zvakare kukunonotsa iwe kwekanguva.
Kudzivirirwa kwemigumisiro yaro
Kudya mhodzi zvine mwero uye nemvura yakawanda kunogona kudzivirira matambudziko ekugaya. 30 magiramu ndiyo yakajairwa chiyero chemunhu anoshanda. Mbeu dzave dzichizivikanwawo kuti dzinokonzera migraine misoro mune vamwe vanhu. Nekudaro, kana iwe usingaite migraines, iwe haugone kuvawana kubva pakudya mhodzi dzenhanga.
Dzivisa kuparadza muchetura
Kunyangwe iwo unsaturated mafuta acids ari mumhodzi dzenhanga achisimudzira hutano hwemoyo, anoitawo kuti ive nyore kukanganisa nekukurumidza. Kudya mhodzi dzakasvibirira kunofumura kune radicals emahara, mishonga ine muchetura inogona kuwedzera njodzi yako yegomarara, chirwere chemoyo, uye zvimwe zvirwere zvisingaperi.
Mbeu itsva uye dzakaomeswa dzemanhanga dzinogona kugara munzvimbo yepamusoro kwemwedzi miviri mumudziyo usingapindi mhepo mufiriji. Mbeu dzinonhuwa mhute, girizi, kana uswa zvichida dzapera.
Zvinokanganisa testosterone here?
Ichokwadi, dzingave dzisina kufanana sesame nemhodzi yezuva, asi kana uri kuedza kuwedzera mazinga e testosterone, zvingave zvakakosha kuunza mukudya kwako. Izvo zvakakwirira mumafuta asina kukwana uye zvinopa huwandu hwezvokudya zvinogona kubatsira kuvandudza maitiro ako e testosterone. Pasinei nezvinogona kubatsira, haufanirwe kushandisa mhodzi dzenhanga kurapa chero chirwere chekurapa.
Magnesio
Pakati pezvinovaka muviri zvinopihwa mhodzi dzemanhanga imagnesium. Iyi mineral inobatsira kudzora mazinga ehuwandu hwezvimwe zvinovaka muviri mumuviri wako uye inotsigira kuita kwema enzymes. Pamusoro pezvo, tsvagiridzo yakabudiswa muna Kubvumbi 2011 chinyorwa che "Biological Trace Element Research" inoratidza kuti magnesium inogona kukurudzira mazinga e testosterone akakwira.
Leucine
Manhanga ane leucine, amino acid inogona kubatsira kukurudzira mafuta oxidation uye kutsungirira, zvichiita kuti ive yakakurumbira yemitambo yekudyara yekuwedzera. Simba kudzidzisa vatambi vanogona kuwana zvichinyanya kubatsira, sezvo sainzi inoratidza kuti kushandisa leucine kunogona kubatsira kuwedzera testosterone mazinga.
Mafuta
Mhodzi dzemanhanga dzakafanana nesesame nesunflower pakuti dzine mafuta akawanda. Magiramu makumi matatu ega ega anopa anenge 30 magiramu emafuta, izvo zvinogona kukanganisa kudya kwakaderera-mafuta asi kunobatsira pakuwedzera testosterone.
Vanotorwa sei?
Kana tichida kuona mabhenefiti embeu yenhanga, zviri nyore kuisa mukudya. Munyika dzakawanda, chikafu chakakurumbira chinogona kudyiwa chisina kubikwa kana kugochwa, nemunyu kana kuti usina.
Pamusoro pekuzvidya chete, tinogona kuwedzera kune smoothies, Greek yogati, uye michero. Tinogona kuasanganisa mukudya nekuamwaya mumasalad, soups kana zviyo. Vamwe vanhu vanoshandisa mhodzi dzemanhanga mukubika, sechinhu chinogadzira zvingwa zvinotapira kana zvinonaka nemakeke.
Zvisinei, sekune mbeu dzakawanda uye nzungu, dzine phytic acid, iyo inogona kuderedza bioavailability yezvimwe zvinovaka muviri zvaunodya. Kana tikagara tichidya mhodzi nenzungu, tingada kunyorovesa kana kuzvimera kuti zvideredze phytic acid yazvo. Kuagocha kunogonawo kubatsira.
inokurudzirwa dose
Saizi yakakodzera yekudyara mhodzi dzenhanga ndeye 15 gramu. Icho chikamu chechina chemukombe. Kunyange zvazvo kushandiswa kwayo kunogona kusvika kusvika hafu yekapu, kuenzanisa ndiyo kiyi. Kudya mhodzi dzenhanga kupfuura zvaunoda zvinogona kukonzera kuzvimba uye matambudziko emudumbu.
Kana ikatorwa zvine mwero, mhodzi dzenhanga dzinobatsira kugaya kudya zvakanyanya. Asi, nekushandisa zvakanyanya, fiber yakawandisa inogona kutungamirira kukuvhara. Zvinogonawo kukonzera uremu, zvinopesana nevavariro. Izvi zvinoitika nekuti kunyangwe mbeu idzi dziine macalorie mashoma, dzinenge dzichiri nadzo. Kudyisa chero chinhu kunogona kukonzera kuunganidzwa kwemafuta. Uyezve, kudya mhodzi dzenhanga zvakanyanya kunogona kukonzera kuzvimba kwematumbo uye kurwadziwa nemudumbu.