Kudya kwakasiyana, kwakadzikama uye kune hutano kunoumba imwe yembiru dzakakosha kune hutano hwesimbi. Izvi zvinofanirwa kunge zvine zvese zvinovaka muviri kuti muviri ushande nemazvo. Nhasi tinotaura pamusoro pepine nuts uye maitiro avo makuru.
Kudya, pamwe nehupenyu hunoshanda uye kugara uchisimbisa muviri, zvinodiwa kuti unakirwe nehupenyu hwakanaka. Tinofanira kugara tichifunga zvinodiwa nemuviri wedu kuti uupe zvese zvaunoda kuti ushande zvakanaka.
Propiedades
Nuts ndeye-high-calorie chikafu icho, chinopedzwa zvine mwero, chinopa mabhenefiti makuru. Pine nzungu nzungu dzakapfuma muhuwandu hwehuwandu hunokosha hunokosha. Kushandiswa kwaro hakusi kwakakurumbira sezvakaitika kune dzimwe nzungu, zvisinei kuti inopa zvakawanda zvinobatsira. Tinogona kusimbisa iyo Omega 3 uye 6 fatty acids, yakakosha kusimudzira hutano hwemoyo uye tsinga.
Pine nzungu ndiko kunobva mapuroteni ane huwandu hwepamusoro pane dzimwe nzungu. Vanofungidzira mupiro wepamusoro wesimba, zvakakosha kuti ugone kutarisana nezuva nezuva nekubudirira uye simba; uye akapfuma mumafuta ane utano. Pine nzungu dzakapfuma muvhitamini, kunyanya vhitamini E, uye zvicherwa zvakaita se iron, potassium, zinc, uye magnesium.
Nezvekukosha kwekudya, pamagiramu makumi maviri nemasere emupini wakaoma (anenge 28 tsanga) tinowana:
- Simba: 191 macalorie
- Mafuta: 19 gramu
- Sodium: 0,6 mg
- Carbohydrates: 3,7 gramu
- Fiber: 1,1 magiramu
- Shuga: 1 magiramu
- Mapuroteni: 3,9 gramu
Kushandiswa kwepaini nzungu dzakaomeswa kunopa zvishoma pasi pemagiramu mana emacarbohydrates, ne4 giramu refayibha uye 1 gramu yeshuga chaiyo. Mazhinji emakoriyumu ari mupine nzungu anobva kumafuta pa1 gramu. Mazhinji emafuta acids ari mupine nzungu anobva kumafuta ane polyunsaturated (19 gramu), achiteverwa nemafuta emonounsaturated (9,5 gramu). Pine nzungu dzine mashoma akazara mafuta, anenge 5,3 magiramu paawandi imwe. Mavhezheni akagochwa ane mafuta akawedzerwa akawandisa mumafuta.
Iyi nzungu inopa pasi pemagiramu mana eprotein pakushanda, zvichiita kuti ive yakaderera muprotein kupfuura nzungu dzechokwadi, dzakadai semarnuts, almonds, uye pistachios. Mukuwedzera, ivo vakapfuma mu magnesium, iron, zinc, calcium, phosphorus, vitamini E uye vitamini K.
Batsirwa
Nzungu nemhodzi kuwedzera kunovaka muviri kune akawanda mabikirwo. Iyo yakakwira mafuta yemukati yepine nuts inounza yakasarudzika mabhenefiti ayo anofanirwa kutariswa.
kugaya zvakanaka
Pine nzungu dzine huwandu hwakawanda hwefiber. Nokuda kwechikonzero ichi, ivo vanofarira zvikuru kufambisa kwemukati uye vanokurudzirwa mumamiriro ezvinhu ekudzivirira; zvose kuzvidzivirira uye kurapa.
Utano hwemwoyo
Hupfumi hwayo mumafuta anokosha acids anobatsira kuenzanisa cholesterol uye triglyceride mazinga muropa. Naizvozvo, zvinokurudzirwa kuashandisa nguva nenguva kuti ave nehutano hwakanaka hwemwoyo uye nekudaro kudzivirira akawanda emoyo zvirwere.
Kukwira kweropa kwe "bad" cholesterol, kana kuti low-density lipoproteins (LDL), kunogona kuwedzera njodzi yako yehosha yemwoyo. Pinolenic asidhi inonzi polyunsaturated fatty acid yakaparadzaniswa chete nemafuta epaini nati.
Pinolenic acid inogona kubatsira kuderedza LDL cholesterol mazinga muropa. Zvidzidzo mumakonzo zvakaratidza kuti pinolenic acid inokonzeresa kuti chiropa chitore uye kugaya yakawanda LDL cholesterol kubva muropa. Iyo chaiyo nzira iyo izvi zvinoitika nayo haisati yanyatsojeka uye kumwe kutsvagisa kunodiwa.
Kurera huremu
Pasinei nokuti iyo michero yakaomeswa uye vane mukurumbira unokakavadzana kana zvasvika pakuderedza uremu, chokwadi ndechokuti, inopedzwa mukuenzanisa, vanopa nayo. Fibre yavo neprotein yemukati inovaita chikafu chinogutsa chinodzivirira snacking pakati pekudya uye kuunza kurongeka kune zvemazuva ese.
Kunyange zvazvo nzungu chiri chikafu chine macalorie akawanda, hachibatsiri pakurema uye zvinokubatsira kuti unzwe kugutsikana. Kusarudza nzungu sechikafu pamusoro pezvikafu zvakagadziridzwa zvinogona kubatsira kuderedza nzara. Mafuta acids anowanikwa mumapine nuts ave akabatanidzwawo nekudzora uremu.
kunatsiridza kuona
Iyo beta-carotene uye antioxidants mupine nzungu inovandudza hutano hwemaziso. Mukuwedzera, nzungu idzi dzizere nevhitamini A uye lutein, iyo inokurudzira kukura kwekuona kwakapinza. Iyo lutein mupine nuts inotsigira hutano hwemaziso nekusefa kunze kwe ultraviolet mwenje uye kudzivirira kukuvara kwetsandanyama. Sezvo muviri usingagadziri lutein uri woga, inotorwa zvakanyanya kubva pakudya zvaunodya. Nokudaro, kudya pine nuts kunovimbisa kugara kwe lutein.
Chechipiri, antioxidants inorwisa kuderera kwesero, pamwe kudzivirira kuderera kwekuona. Chekupedzisira, iyo pigment yechirimwa munzungu idzi ine yakasarudzika antioxidant zvimiro zvinorwisa mahara radicals kuvandudza kuona.
Chengetedza mashuga eropa
Zvidzidzo zvakaratidza kuti kunwa kwepine nut kutorwa kunogona kubatsira mukudzikira kwekutsanya kweglucose yeropa. Kutsiva chikafu chine makabhohaidhiretsi nemafuta asina unsaturated (akadai seanowanikwa mupine nuts) anogona kuva nemigumisiro inobatsira pamazinga eshuga yeropa.
Kudya 56 magiramu emuti uyu pamusoro pe8-vhiki nguva kunobatsira kuvandudza kutsanya kweropa glucose mazinga uye insulin senitivity. Uyezve, magiramu makumi maviri nemasere emapine nuts anopa 28% yehuwandu hwezuva nezuva hwemamineral manganese, iyo inobatanidza nengozi yakaderera yechirwere cheshuga.
Zvakare, ivo vanopa polyphenols, kana phenolic komisheni, ine antioxidant zviitiko uye mamwe mabhenefiti ehutano. Iyo phenolic compounds inowanikwa mupine nuts inogona kubatsira kuderedza reactive okisijeni marudzi anowanikwa mumuviri uye saka anovandudza kudzora shuga yeropa. Zvisinei, izvi zvinobva pane zvidzidzo zvemhuka uye zvidzidzo zvevanhu zvishoma.
Contraindication
Pamwe chete nehuwandu hwehutano hwehutano, pine nuts inotakura njodzi inogona kuitika kune vamwe vanhu. Kunyange zvazvo izvi zvisingawanzoitiki, vamwe vanhu vanogona kuva nemhinduro yeanaphylactic kana kupindirana kwepini nuts, izvo zvinoreva kuti maitiro avo ekudzivirira zvirwere anotanga kunyanyisa mukupindura kudya nzungu.
Allergy
Kufanana nemhando dzose dzenzungu, pine nuts inogonawo kukonzera kusawirirana. Kana isu tisingawirirani nedzimwe nzungu, pine nuts inogona kukuvadza. Imwe tsvakurudzo yakacherechedza kuti vamwe vanhu vakawana maitiro eanaphylactic mushure mekudya pine nuts. Iyo yakaoma, yakawedzera, uye inotyisidzira hupenyu immune system mhinduro. Allergy zviratidzo zvinogona kusanganisira zvinotevera:
- Kushungurudza
- Kudzokorora kurutsa
- Kuzvimba huro, mhuno nemiromo.
- muromo unovava
- Urticaria
- Kudzvinyirirwa mubhokisi
Tinofanira kungwarira pakusarudza zvekudya zvakaputirwa kana tichifungidzira kuti hatiwirirani.
muromo wepine
Mamiriro enguva pfupi anogona kuitika mune vamwe vanhu, "pine muromo" syndrome inoratidzirwa nesimbi kana inovava kuravira mumuromo mushure mekudya pine nzungu. Nyaya yekutanga yakashumwa yepinemouth yaiva muna 2001. Zviratidzo zvinotanga mukati memaawa 48 ekushandiswa uye zvinogona kupedza kusvika kumavhiki maviri. Chikonzero chikuru chechirwere ichi hachina kujeka.
Hapana marapirwo anozivikanwa kana chikonzero chakajeka cheiyi inovava, metallic aftertaste. Rega kudya pine nuts kusvikira zviratidzo zvapera. Nhau dzakaipa ndedzekuti kuravira kunowedzera nekudya chero chimwe chikafu kana chinwiwa panguva yepiney muromo.