Iyo tiger nati inozivikanwa nekuve musanganiswa wenyeredzi weiyo inozivikanwa Valencian horchata, asi kune zvakawanda kune ichi chinonaka uye chinozorodza chinwiwa. Iyo tiger nut izere nezvinobatsira zvemuviri, uye mushure mekuverenga chinyorwa ichi isu tichada kuwedzera kune yedu kudya kakawanda kupfuura yatinayo muhupenyu hwedu hwese. Semuenzaniso, kudya ingwe nzungu kunotibatsira kudzivirira kupererwa neropa, kuvimbiswa, kuderedza cholesterol yakaipa, nezvimwe.
Kuve nekudya kwakaringana kwakakosha kwakakosha uye pakati pezvese izvo zvekudya zvezvirimwa, tiger nzungu dzinofanirwa kuoneka. Muchokwadi, chinhu chakanaka pamusoro petiger nut ndechekuti inochinja-chinja. Horchata imwe yezvinwiwa zvakanakisa zvemiriwo, kunyangwe zvichienderana nekuti ndeupi mhando yatinotenga inogona kuve yakanyanya shuga uye caloric.
Iwo saizi yechickpea asi yakaunyana ine chewy magadzirirwo uye inotapira nutty inonaka yakafanana nekokonati. Zvinozivikanwa kuti yaive imwe yemiti yekutanga kurimwa muEgypt uye yaishandiswa sechikafu nemishonga. Izvo zvakapfuma mumhando dzakasiyana-siyana uye zvakabatanidzwa kune zvakasiyana-siyana zvehutano zvinobatsira, kubva pakudya zviri nani kusvika kune ngozi yakaderera yechirwere chemoyo.
Nutritional values yetiger nut
Kudya nzungu dzetiger ipfungwa yakanaka kwazvo. Izvo zvine zvakasiyana-siyana zvekudya uye zvinobatsira zvinomera zvinosanganiswa. Yayo chaiyo inovaka muviri zvinoenderana nerudzi. Kune marudzi matatu makuru zvichienderana neruvara (dema, brown uye yellow).
Hunhu hwayo hwekudya hunobva pamagiramu zana, kunyangwe isu tagara tichitarisira kuti iyi haisi iyo inokurudzirwa zuva nezuva, ingori kukosha kwakajairika kuyera hutano hwekudya.
- Simba: 400 macalorie
- Carbohydrates: 43 gramu
- Mapuroteni: 6,13 magiramu
- Dietary fiber: 17 gramu ye fiber
- mafuta: 24 gramu
Ndosaka isu tisingakurudzire kudya akawanda tiger nzungu muzuva rimwe chete. Kune rumwe rutivi, mavhitamini nemaminerari echikafu ichi ndeaya anotevera: Vitamin A, K, B3 uye B9, calcium, iron, potassium, magnesium, phosphorus, sodium, zinc, selenium uye manganese. Musanganiswa unonakidza unopa ingwe nati nezvakawanda zvezvatichazoona gare gare mune chimwe chikamu.
Ivo zvakare vakapfuma sosi ye antioxidants, zvinhu zvinobatsira zvinodzivirira muviri wako pakuchembera uye zvirwere zvakaita segomarara nehosha yemwoyo. Tsvagiridzo inoratidza kuti kumera ingwe nzungu isati yaadya inowedzera antioxidant yemukati.
Izvo zviri kutaurwa, ingwe nzungu dzinewo antinutrients, zvakadai se phytates, oxalates, saponins uye tannins, izvo zvinogona kuderedza kunwa kwezvokudya mumatumbo. Kumera kana kugocha midzi yemuriwo usati waidya inodzikisa mwero wayo weantinutrients, zvichiita kuti zvive nyore kuti muviri utore uye ushandise chikafu chakawanda chaunacho.
Daily dose
Zvakanaka, taona kuti yakawanda sei fiber 100 magiramu etiger nuts inopa uye kuti ingani makoriyori, ikozvino tinofanira kubvisa 80% yehuwandu ihwohwo nokuti maererano nenyanzvi huwandu hwepamusoro hunokurudzirwa kumunhu mukuru muzuva rimwe chete magiramu makumi maviri.
Mune izvozvo magiramu makumi maviri pinda mamwe 25 tigernuts anenge uye neizvozvo tichawana 1,5 magiramu emapuroteni, 2,4 magiramu efayibha, 5,7 magiramu emafuta, 8,5 magiramu emacarbohydrates uye yakazara 86,5 kilocalories. Hazvigone kutaurwa kuti chibereko chakaoma chinoita kuti tive nemafuta, chero bedzi isu tiri pakati nepakati nekushandiswa kwayo.
Ngatiyeukei kuti hazvikurudzirwe kudarika magiramu makumi maviri nekuda kwehuwandu hwemacalorie, shuga uye fiber. Ndosaka kana tichida kuwedzera nzungu dzetiger pakudya kwedu kwezuva nezuva tinogona kugadzira makeke, mabhisikiti, mousse, mupunga pudding, mukaka wemiriwo, makuki ane tiger nut pulp, rolls netiger nut, flan, mapaneti, granita, ice cream. , hupfu ingwe nzungu, etc.
Zvakanakira tiger nzungu
Isu tatoziva ese mavhitamini nemaminerari, pamwe nekudya kunovaka kwetiger nut, nekuti zvino zvangosara kuona izvo zvinobatsira iwo magiramu makumi maviri etiger nuts pazuva. Ngatiregewo kubatikana. Kana rimwe zuva isu tisingadyi tiger nzungu, hapana chinoitika, kudya kunofanirwa kuve kwakasiyana-siyana, zvakanyanya nani.
Cardiosaludable uye kurwisa anemia
Isu takati moyo-utano, nekuti kudya nzungu ingwe kunobatsira kuderedza triglyceride mazinga uye yakaipa cholesterol. Uyewo haifaniri kutorwa sechishamiso, asi pane kudaro inofanira kuenderana nekudya kwakasiyana-siyana, uko kune kuvepo kukuru kwemiriwo, miriwo, michero uye zvitsva uye zvine hutano zvigadzirwa. Zvakare kuderedza mafuta, ultra-processed, sugary drinks, nezvimwe.
Kutenda kune yakapfuma fiber yemukati, inobatsira kudzora mazinga eshuga. Pamusoro pezvo, nekuda kwehuwandu hwevhitamini nemaminerari, mikana yekutambura neanemia yakaderedzwa, uye kana tiinayo, tinogona kubhadhara mazinga edu esimbi nekuda kwechikafu ichi chakapfuma.
Kurera huremu
Kufutisa kunogona kuwedzera matambudziko outano uye kuwedzera njodzi yezvirwere zvisingaperi, zvakadai sokuora mwoyo, chirwere cheshuga, uye kenza.
Kufutisa kunoita kuti vanhu vakurumidze kuchembera uye kunoderedza zvakanyanya tarisiro yehupenyu. Tigernuts ine zvivakwa zvinogona kubatsira kudzora uremu, sezvo ichikurudzira kudzvinyirirwa zvakanyanya nekuda kwehuwandu hwayo hwehuwandu hwemakabhohaidhiretsi akaomarara, ayo asingagayirwe nyore nemuviri.
Izvi zvinowedzera kunzwa kwekuguta uye zvakare kunoderedza huwandu hwemakoriori akatorwa kubva muchikafu.
zvakanaka pamuviri
Tinogara tichiti, kana iri nhumbu, zviri nani kuenda kuna chiremba uye nani anonyatsoziva nyaya yedu. Folic acid inokosha muupenyu hwedu hwose, uye kunyanya panguva yekuzvitakura uye lactation, sezvo inobatsira kukura kwemwana.
Folic acid kana vhitamini B9 inobatsira kuumbwa kwemasero matsvuku nemachena eropa, masero etsinga uye kuumbwa kwemasoja ekudzivirira chirwere, saka tiri kusimbisawo immune system. Iyo tuber yakakwana inotiitira zvakanaka zvakawanda, kwatiri isu uye kuvana uye fetus.
Iyo tiger nut, yakapfuma mufiber, inobatsira kuderedza njodzi yeBP uye matambudziko ehuremu muvakadzi vane pamuviri. Inogona kutorwa seimwe nzira ine hutano kune vanaamai vasingashiviriri lactose. Mukaka wakakosha panguva yekuzvitakura. Asi vanaamai vane lactose kusagadzikana havagoni kuidya. Naizvozvo, mukaka wetiger nut unogona kushanda seimwe nzira pano.
Vanaamai vane pamuviri vanoda mavhitamini akawanda mukudya kwavo. Tigernuts ine huwandu hwakawanda hwevhithamini, saka ivo vakanaka kune vakadzi vane pamuviri. Uyezve, dzinozivikanwa nekukurudzira kugadzirwa kwemukaka wezamu kubva mumazamu emukadzi panguva yekuzvitakura. Ivo zvakare vakapfuma mu magnesium, iyo inobatsira kukwenya nyore uye kuzorora kwechibereko panguva yekuzvara.
Yakakwana kune mazera ekukura
Kana tine vana vari kukura kumba, ingwe nzungu ndiyo shamwari yakakwana, kunyange kana vachingotora 20 kana 25 pazuva. Iyi tuber inokurudzirwa zvakanyanya kuvana uye vechidiki vezera rekukura, sezvo paine kudiwa kwakanyanya kwesimba uye zvakakosha zvinovaka muviri senge. calcium, iron, sodium, potassium, magnesium, Etc.
Kuravira kunotapira kwehorchata kunoita kuti zvive nyore kune vana kubvuma ingwe nzungu mukudya kwavo, izvo, sezvatakambotaura, zvakatiomera mamwe mazino. Zvisinei, kana tikazvikuya uye kugadzirira mabhisikiti, flans, mukaka, mupunga pudding, nezvimwewo. vana vachanakidzwa nazvo zvakanyanya.
Natural simba kupa vatambi
Iyo tiger nati ine huwandu hukuru hweprotein yemiriwo uye isimba remusikirwo, kunze kwekuve nefiber yakawanda, inoderedza cholesterol uye. gadzirisa mazinga eglucose. Kuva sosi yeprotein yemiriwo, ine huwandu hwakanaka hweamino acids yakakosha, kusanganisira lysine, iyo inobatanidzwa mukuumbwa kwecollagen, uye glycine, inova neurotransmitter.
Kudya nzungu dzetiger mazuva ese zvinobatsira vatambi, nekuda kwesimba ravo rekudya rinobatsira kuita kwemuviri. Kana isu tichiwanzo kudzidzisa nehumwe kusimba uye tiine chinangwa chakajeka mupfungwa, mashoma etiger nzungu pazuva achatibatsira zvakanyanya nekuda kweprotein yayo uye kuwedzera simba rekupa.
Inoderedza mwero weshuga
Tigernuts inogona kubatsira kuchengetedza shuga yeropa pasi pesimba. Zvidzidzo zvemhuka zvinoratidza kuti tiger nut inobvisa inogona kubatsira kuderedza mazinga ehuga. Izvi zvinogona kunge zvakakonzerwa, muchikamu chikuru, kune yakakwira fiber yemidzi yemidzi, iyo inogona kunonoka kubatwa kweshuga muura.
Tiger nut protein inewo chikamu chepamusoro cheamino acid arginine, iyo inogona kuwedzera kugadzirwa kwe insulini uye kunzwa, izvo zvose zvakakosha pakugadzirisa shuga yeropa. Nekudaro, zvinofanirwa kucherechedzwa kuti huwandu hwearginine hunoshandiswa (9 magiramu) hwakanyanya kudarika huwandu hwauchawana mune imwechete kushumira yetiger nuts, ine 1 gramu yeprotein.
Pamusoro pezvo, zvidzidzo zvetest-tube zvinoratidza kuti tiger nut inobvisa inogona kumisa kuita kwema carbohydrate-kugaya ma enzymes muura. Somugumisiro, shuga shoma inogona kutorwa kubva mumatumbo nenzira yakafanana nekuita kwemamwe mishonga yechirwere cheshuga inoderedza shuga yeropa. Izvi zvinofungidzirwa kuti zvinogona kuderedza mazinga ehuga, kunyange zvazvo tsvakurudzo yakawanda muvanhu ichidiwa.
Inovandudza kugaya
Tiger nzungu inogona kukurudzira kugaya zvine hutano munzira dzinoverengeka. Kutanga, ivo vari kumusoro mukati insoluble fiber, Inopfuura nemuura isingagayiwe. Insoluble fiber inowedzera kuwanda kune yako chituru uye inobatsira chikafu kufamba nyore nemuura, zvichideredza mukana wekuvhara.
Tigernuts zvakare inofanirwa kuve ine nemishonga starch, rudzi rwefiber inogona kudyisa mabhakitiriya anobatsira ari muura, zvichibatsira kugayiwa kuti kufambe zvakanaka. Uyezve, nzungu dzetiger dzinogona kunge dziine enzymes, senge catalases, lipases, uye amylases, iyo inobatsira kuputsa chikafu muura, kubvisa gasi, indigestion, uye manyoka.
Ramba uchifunga kuti iyo yakakwira fiber yemukati yetiger nuts inogona kutanga yakonzera isingafadze gasi kana kuputika. Inokurudzirwa kuwedzera zvishoma nezvishoma zvikamu.
inowedzera libido
Tiger nzungu dzine nhoroondo yekushandiswa kuwedzera libido. Ivo vanoshandiswa seaphrodisiac muAyurvedic mushonga. Pamusoro pezvo, varume muNigeria vakashandisa ingwe nzungu kwezvizvarwa kurapa erectile dysfunction, kuwedzera urume uye libido.
Izvo zviri kutaurwa, zvishoma zvidzidzo zvakaongorora izvi zvinonzi aphrodisiac zvivakwa. Ongororo mumakonzo yakaratidza kuti ingwe nzungu dzakabatsira kuchengetedza huremu hwe testicular uye kugadzirwa kwembeu mushure mechepfu yesimbi inorema. Kunyangwe kudya huwandu hukuru hwetiger nuts kwemazuva makumi matatu kwakawedzera mazinga e testosterone, kukwidziridza kuita zvepabonde uye kuderedza nguva yekupindira pakati pezvirongwa zvekusangana.
Antibacterial zvivakwa
Imwe bhenefiti yetiger nut kugona kurwisa mabhakitiriya mumuviri wemunhu. Imwe ongororo yakawana kuti zvakatorwa kubva kuCyperus esculentus zvechokwadi zvine mabhakitiriya-kurwisa mhedzisiro pane akati wandei ane njodzi utachiona hwevanhu, kusanganisira salmonella uye E coli.
Cyperus esculentus iri zvakare pane rondedzero yezvakasiyana siyana zvinodyarwa zvinodyarwa zvinogona kushandiswa kurwisa hutachiona hwehutachiona, kunyanya kune avo vakagadzira kurwisa mishonga inorwisa mabhakitiriya munyika dzisina kusimukira. Zvakakosha kupedzisa kudya nemishonga yekudzivirira zvirwere zvakadai setiger nuts. Zvikafu zvinorwisa mabhakitiriya zvinokubatsira kurwisa utachiona nemavhairasi, saka hatifanire kuregeredza chikamu chakakosha chekudya.
prebiotic basa
Ivo zvakare vanobatsira dumbu rekudya nekuita se "resistant starch" prebiotic. Prebiotics inoshanda semasimba emasimba eiyo yakanaka gut mabhakitiriya anochengeta iyo yese digestive system inoshanda zvakanaka.
Nekuti kukurumidza kushanduka mu intestinal microflora kunogona kushungurudza mudumbu kwenguva, ipfungwa yakanaka kuunza "resistant starch" prebiotics mukudya zvishoma nezvishoma. Izvi zvinogona kutibatsira kudzivisa chero gasi chero ripi zvaro renguva pfupi kana kuzvimba kwatingava neimwe nzira.
Tiger nzungu dzinozivikanwawo kuderedza flatulence uye manyoka, saka isu hatifanire kunetseka zvakanyanya nezve bloating pfupi.
Kudzivirira kenza
Gomarara remudumbu igomarara remudumbu muhombe uye ndiro rinonyanyozivikanwa nerudzi rwemudumbu. Iyo inozivikanwawo se colorectal cancer, inokonzerwa nechiitiko chisina kujairika panguva yekutsiviwa kwemaseru akajairwa mumucheka wekoloni.
Izvi zvinoita kuti maseru atange kupatsanurwa akazvimirira kubva kune akajairwa macheki uye zvikero zvinodzora kukura. Matigernuts akanakisa ekuchenesa colon nekuda kweakapfuma kwazvo fiber zvemukati uye ma antioxidants anoita basa rakakosha mukudzivirira cancer.
Contraindication
Kutaura chokwadi, ingwe nzungu haina chero contraindications, kupfuura iyo yakawandisa fiber kana tikadya zvinopfuura 50 gramu.
Kana isu tiri kuenda munguva yekushushikana kana imwe mamiriro ezvinhu umo matumbu edu asina kudzorwa, tinogona kushandisa machubhu aya uye kudya kapu inenge isina chinhu mudumbu kumanikidza muviri, asi hazvikurudzirwe kuitora se. tsika, sezvo taigona kutsamwisa colon kana kukonzera manyoka zuva nezuva, uye hazvina kunaka.
Ukuwo, muto wetiger nut unogona kusvibiswa, kunyanya kana wagadzirwa munzvimbo dzisina kuchena. chikafu chepfu nezviratidzo zvakaita sedumbu remudumbu, kurutsa, manyoka, nezvimwe.
Kunyangwe kumedza goko retiger nuts kunogona kutsamwisa nzira yekufema uye kukonzera kukosora.
Kudzidya sei?
Ingwe nzungu dzakanyanya kushandiswa uye dzinogona kuwedzerwa mukudya nenzira dzakawanda. Dzinogona kudyiwa dziri mbishi kana kugochwa uye dzinoita kunge dzakapfava uye dziri nyore kutsenga kana dzatota kana kubikwa mumvura. Vanogadzira chikafu chinonaka, asi chinogona zvakare kushandiswa sezvipfeko zvezvikafu zvakasiyana-siyana, kusanganisira zviyo zvemangwanani, smoothies, saladhi, uye yogati.
Pamusoro pezvo, tiger nzungu dzinogona kusanganiswa nenzungu uye michero yakaomeswa kune imwe nzira yekuvhengana nzira. Inogonawo kukuyiwa uye kushandiswa muchingwa kana zvimwe zvakabikwa. Ground tiger nzungu inzvimbo huru isina guten yehupfu kana binder muveggie burgers.
MuSpain, nzungu yetiger inoshandiswa kugadzira mukaka wemuriwo unozivikanwa uchinzi Tiger nut mukaka unodedera. Anogonawo kugadzirwa kuti ave yogati isina mukaka uye ice cream.
Yakagochwa tiger nut sechikafu
Nzira yechinyakare yokugadzira nzungu yetiger yaisanganisira kuigocha. Kuagocha haisi nzira iri nyore yekudya nzungu dzetiger, asi zvakare zvinounza kunaka kwadzo uye kunoita kuti zvive nyore kugaya.
Kuti tidaro, tinopisa ovheni kusvika ku200ºC. Tichawaridza nzungu dzetiger patireyi yekubikira tozvigocha kwemaminetsi angangoita makumi maviri, kana kusvika dzave goridhe. Tinogona kuzozvidya zviri pachena kana nemunyu mushoma uye mhiripiri kana kunakidzwa nazvo nezvimwe zvikafu zvakakangwa seBrussels nhungirwa, makarotsi, uye mbatatisi yemhando dzakasiyana.
akaomeswa tiger nati
Iyo dehydrated tiger nut ndiyo mbishi inogadzirwa nayo zvigadzirwa zvakasiyana. Iyi tuber (muchimiro chayo yakasvibiswa) yava chikafu chinonaka uye chinotapira, chakakwana pakudya pakati pekudya.
Maitiro anofanirwa kuteverwa kuwana emhando yepamusoro yakaoma ingwe nzungu yakareba uye yakatetepa, sezvo mushure mekukohwa nekugezwa, anofanirwa kugara kwemwedzi inopfuura mitatu mumaomesa, kwaanobviswa zuva nezuva kuti arasikirwe nemwando zvakaenzana uye, nekufamba kwenguva, vanowana kutapira kuya kunovaratidza. Mushure mekurapa uku, Valencian tiger nati inosarudzwa nemashini uye nemaoko kuti iwane chigadzirwa chakasiyana.
Wedzera mu saladi uye soups
Kuwedzera tiger nzungu kune saladhi inzira yakanaka yekubatsira kuwedzera kudya kwako kwezuva nezuva. Tichazvibatanidza nechero musanganiswa wemiriwo yemashizha egirinhi, miriwo nemichero. Tichava nechokwadi chekuwedzera chirairo chevinaigrette kupfeka uye kunakidzwa neutano, hupfu hwakapfuma husinganzwi kurema. Tinogonawo kushandisa tiger nzungu sechinotsiva croutons pamusoro saladhi.
Zvakare imwe yeshanduro dziri nyore ndeyekubika ivo musobho. Isu tinongofashaidza kana kuseta muto uye towedzera imwe pasi tiger nzungu. Isu tinokwanisawo kuwedzera mamwe maherbs uye zvinonhuwirira zvakaita sepaprika, mhiripiri kana nzungu kuti zviwedzere kunaka.
Sanganisira yakanyoroveswa tiger nzungu mu smoothies
Smoothies zviri nyore uye zvine hutano sarudzo dzemangwanani. Tichavasanganisa nenzungu dzetiger kuti dziwedzere hutano hweprotein nemafuta akakosha.
Isu tichawedzera 1-2 maspuni etiger nuts uye tozozadza blender nemichero mitsva uye miriwo mashizha akasvibira, senge strawberries, sipinashi kana kale. Tinogonawo kuwedzera kokonati mvura yekuwedzera hydration. Shakes inosiyana-siyana, saka inzwa wakasununguka kuedza nemisanganiswa mitsva.
Zvishandise mumakeke
Tigernuts ane nutty flavour inobatanidza zvakanaka nemakeke, senge pie crusts. Tinogonawo kukuya nzungu dzetiger kuita upfu hwakatsetseka todzishandisa kubika chingwa.
Tinoda nzungu dzetiger nekuti dzine mapuroteni akawanda asi dzine mafuta mashoma, izvo zvakanakira avo vari kuedza kuderedza uremu kana kuderedza nyama tsvuku. Ivo zvakare vane fiber yakawanda uye yakaderera mucholesterol.
tiger nut butter
Matingwe ane mukobvu, wakakora wakafanana neruomba rwenzungu. Tinogona kuzvishandisa sehwaro hwe nut butter.
Pwanya maarumondi woasanganisa netiger nzungu. Tinogona kuwedzera uchi nesinamoni kuti tipe kunaka. Tinogona kushandisa chugas nenzira imwechete yatingaite nemaarumondi, macashews kana mamwe mabhesi enzungu.
tiger nzungu mukaka
Kapu yemukaka wetiger ine magiramu makumi maviri eprotein anoyevedza, ane ese masere akakosha amino acid. Uyezve, mukaka wetiger nut unopa hutano hwakanaka hwe calcium, B mavhitaminzi, iron, uye zvimwe zvinovaka muviri zvausingatarisiri kubva mukapu yenguva dzose nzungu.
Tichanwisa kapu yetiger nuts usiku hwose. Bvisa mvura, woisa makapu matatu emvura yakachena wosanganisa kwemaminetsi mashanu kana kusvika yatsetseka. Simbisa kuburikidza ne-strainer yakanaka uye chengetedza mufiriji kwemazuva matatu.
Horchata ine hutano here?
Zvigadzirwa zvemukaka ndizvo zvikafu zvinopa yakanyanya calcium kumuviri wedu. Iyi mineral ndiyo chikamu chikuru chemapfupa nemeno, inodzivirira zvirwere zvemapfupa, inobatanidzwa mukuvhara ropa uye mukufambisa kwehutano hwemagetsi.
Chikamu chakajairika chehorchata 200 ml. Izvi zvinopa 59,5 mg ye calcium, iyo inoita kuti ive yakakwana yemiriwo chinwiwa sechinotsiva mukaka wemhuka. Yakanakira vanhu vane lactose kusashivirira, uye kunyanya kune avo vanotevera vegan kudya.
Horchata inwiwa inozorodza, isina zvinokurudzira kana magasi, saka ndeye chinwiwa chesimba rechisikigo, ine shuga shoma uye caloric content pane zvekutengesa zvinwiwa zvinwiwa. Zvichipa mabhenefiti ayo, kushandiswa kwayo panguva yekuzvitakura kunokurudzirwa kuumbwa kwakaringana kwe fetus, uye yenguva yekukura kwevana nevechiri kuyaruka, uye zvechokwadi kune vane chirwere cheshuga.
Pamusoro pezvo, ingwe nati nezvinobva pairi chikafu chinobatika zvakasiyana-siyana chinoenderana nemarudzi ese ezvinotapira uye/kana zvinonaka zvekubikisa, kungave mumakuki, muesli, makeke kana chingwa, kuti tiwedzere calcium mukudya netiger nut. zvigadzirwa zvakasiyana.