Izinzuzo zama-cashews ziphindaphindeka ngokulunywa ngakunye. Angadliwa egazingiwe, aphinde abe khona athosiwe afakwe usawoti. Kufanele wehlise ukusetshenziswa kukasawoti kuzo zonke izindleko, njengoshukela. Yingakho singakhetha amantongomane athosiwe, kodwa ngaphandle kukasawoti, futhi sizophumelela ngokugcwele.
Ama-cashews amnandi kakhulu futhi asetshenziswa kabanzi ekuphekeni okuhlukene, hhayi nje njengokudla okulula noma kumasaladi, singawasebenzisa ukwenza ama-cashew okhilimu namabhotela, ama-cashew curries, i-hummus, izitsha zerayisi, inyama, ukhokho kanye ne-cashew cream, i-pesto, i-vegan. i-parmesan, ubisi lwe-cashew, njll.
I-cashews iyimbewu emise okwezinso etholakala ku-cashew, isihlahla esishisayo esidabuka eBrazil kodwa manje esitshalwa ezindaweni ezifudumele ezihlukahlukene emhlabeni jikelele.
Izakhiwo zama-cashews
Njenganoma yisiphi isithelo esomisiwe, izakhiwo zayo ziphindaphindeka naphezu kobukhulu bayo obuncane uma kuqhathaniswa nezithelo, imifino nokunye ukudla. Ama-cashews ane-caloric ephezulu futhi afakwa kumavithamini eqembu B no-E, amafutha abalulekile, amafutha anempilo, umthombo omuhle wamaprotheni emifino, acebile ngamaminerali afana ne-phosphorus, i-potassium, i-magnesium, ithusi ne-selenium, futhi ane-folic acid. .
Ngokufanayo, amaminerali abalulekile esiwasho ngaphambili, njengethusi ne-magnesium, asiza ekwakhekeni kwamangqamuzana abomvu egazi, ekugcineni imithambo yegazi, amathambo, isimiso sezinzwa, isikhumba nezinwele, njll. Ngaphezu kwalokho, insimbi iyiminerali ebalulekile emzimbeni wethu ngoba ihambisa umoya-mpilo kumaseli kanye ne-zinc ne-selenium, isibonelo, isiza ukuvikela umzimba nokuqeda amagciwane, amabhaktheriya namaseli angaphambi komdlavuza.
Ama-cashews anothe ezinhlobonhlobo zezakhamzimba. Kumagremu angama-28 wama-cashews ngaphandle kokuwugazinga noma usawoti sithola:
- Amandla: 157 kilojoule
- Amaprotheni: 5 amagremu
- Amafutha: 12 amagremu
- Ama-carbohydrate: 9 amagremu
- I-fiber: 1 gram
- Ithusi: 67% Wenani Lansuku zonke
- I-Magnesium: 20%
- AmaManganese: 20%
- Izinki: 15%
- I-Phosphorus: 13%
- Insimbi: 11%
- I-Selenium: 10%
- I-Thiamine: 10%
- I-Vitamin K: 8%
- I-Vitamin B6: 7%
I-cashews iphezulu ikakhulukazi kumafutha angagcwele, isigaba samafutha ahlobene nengozi ephansi yokufa ngaphambi kwesikhathi nesifo senhliziyo. Futhi anoshukela omncane, umthombo wefayibha, futhi aqukethe cishe inani elifanayo lamaprotheni njengenani elilinganayo lenyama ephekiwe.
Ukwengeza, ama-cashews aqukethe inani elikhulu lethusi, i-mineral ebalulekile ekukhiqizeni amandla, ukuthuthukiswa kobuchopho obunempilo, kanye namasosha omzimba aqinile. Futhi ziwumthombo omkhulu we-magnesium ne-manganese, izakhi ezibalulekile empilweni yamathambo.
Izinzuzo eziphambili
Lesi sithelo esomisiwe sibhekwa njengesinye esiphelele futhi esinempilo esingasidla nsuku zonke futhi lokho kungenxa yezinzuzo zaso eziyinhloko, eziningi:
Lawula i-cholesterol
Kumbalwa ukudla okulawula i-cholesterol kangcono kune-cashews. Ayikho i-Danacol namakhukhi anoshukela athembisa ukwehlisa i-cholesterol. Inketho engcono kakhulu yizithelo, imifino namantongomane, ikakhulukazi ama-cashews.
Ilungele i- cholesterol ephansi ngoba izilinganiso zamafutha e-saturated, monounsaturated kanye ne-polyunsaturated asondelene kakhulu nalawo amafutha omnqumo. Lokhu, kanye nezakhi ze-fiber kanye ne-antioxidant, kuvikela inhliziyo ezingozini zenhliziyo nemithambo yegazi.
Ngaphezu kwalokho, lesi sithelo esomile sine-phytosterols, i-tocopherols ne-squalene esiza ukunciphisa isifo senhliziyo. Kangangokuthi ama-phytosterols ayinhlanganisela yamakhemikhali eyengeziwe etholakala eziphuzweni eziningi, amakhukhi, nokunye ukudla okuthembisa ukulawula i-cholesterol.
Ukwehla kwesisindo
Ama-cashews anama-kilojoule amaningi namafutha. Ngakho-ke, abantu abafuna ukunciphisa umzimba bavame ukuwagwema ekudleni kwabo. Kodwa-ke, isayensi isiqala ukuxhumanisa ukudla okunamantongomane amaningi nokwehla kwesisindo somzimba kanye nesisindo somzimba esiphansi. Lokhu kungachazwa ngokwengxenye iqiniso lokuthi ama-cashews abonakala enikeza umzimba amakholori ambalwa kunalokho obekucatshangwa ngaphambili.
Ucwaningo lwakamuva luveza ukuthi umzimba womuntu ungagaya futhi umunce cishe amaphesenti angama-84 alawa ma-calorie. Lokhu mhlawumbe kungenxa yokuthi ingxenye yamafutha aqukethe ahlala evaleleke odongeni olunemicu ye-cashew esikhundleni sokumuncwa ngesikhathi sokugayeka kokudla. Ngakolunye uhlangothi, ukugazinga noma ukugaya ama-cashews kungakhuphula ikhono lomzimba wakho lokuwagaya ngokugcwele, ngaleyo ndlela kwandise inani lama-kilojoule amuncwa.
Ngenxa yalokho, izinzuzo zokulahlekelwa isisindo zingase zibe namandla kuma-cashews aluhlaza, nakuba ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe lokhu.
uhlelo lwe-musculoskeletal olunempilo
Ezinye zezinzuzo ezinkulu zama-cashews ukuthi abhekwa njengomngane omkhulu wesistimu ye-musculoskeletal yabantu, abakhulu nabancane. Lokhu kungenxa ye-magnesium, i-mineral etholakala ngokwemvelo futhi ngobuningi ku-cashews. Futhi, i-magnesium iyingxenye yamathambo ethu futhi ngokusebenzisana ne-calcium, kunomthelela empilweni enhle yesimiso sezinzwa nemisipha.
Ukudla okubalulekile ukugcina amathambo aqinile futhi enempilo, amazinyo nemisipha kuzo zonke izigaba zokuphila, kusukela ku-embryo kuya kogogo nomkhulu. Ngaphezu kwalokho, uma kubhekwa ukuhlukahluka kwazo, singazisebenzisa nganoma yisiphi isikhathi sosuku.
Phatha ukucindezeleka nokukhathazeka
I-cashew, ngaphakathi kokwakheka kwayo okunomsoco ine-tryptophan, isandulela se-amino acid ye-serotonin. Leyo amino acid iyadingeka ukuze udale ibhalansi namanye ama-neurotransmitters asiza ukulawula ukudla, izinga lokushisa lomzimba, ukugxilisa ingqondo, ukulala, njll.
Ngaphezu kwalokho, le nhlanganisela isiza futhi ekulawuleni ukucindezeleka, izimo zemizwa nokukhathazeka ukuze iwashi lebhayoloji lingaphazamiseki futhi imijikelezo yokuphumula ebusuku iqhubeke yenzeka ngokujwayelekile.
Ivikela izifo zamehlo
Njengamanye amantongomane, phakathi kwezinzuzo ze-cashews sithola ama-antioxidants kanye ne-vitamin E, kahle, le vithamini ibalulekile emehlweni ethu nempilo ebonakalayo kuzo zonke izici zayo.
Ngokudla ama-cashews, singakwazi vimbela futhi ubambezele izifo zamehlo ezihlobene neminyakanjengama-cataract. Ngokunjalo, ivikela i-lens ukuze iqhubeke nokugxila ngendlela efanele nokuthi ukubonakala kwayo kuhlale kulungile, futhi lokho kungenxa yamavithamini B2, C no-E atholakala ku-cashew nut.
Iphelele kwabesifazane abakhulelwe
I-iron ephezulu yenza leli nati libe wukudla okubalulekile kulabo abanenkinga ye-anemia noma abafuna ukuqinisa ukudla kwabo kwansuku zonke okusansimbi. Abesifazane abakhulelwe bawela ekugcineni, ngoba, ngesikhathi sokukhulelwa, abesifazane bavame ukuhlupheka ngenxa yokuntuleka kwensimbi. Ama-cashews anothe nge-folic acid kanye namavithamini B, afana ne-B1, B2, B6, B9, kanye namavithamini A, C, E no-D, wonke la mavithamini ayisihluthulelo sokujwayelekile. ukukhula kombungu ezinyangeni zokuqala zokukhulelwa kanye naso sonke isikhathi sokukhulelwa.
Ngaphambi kokuthatha ama-cashews, uma sikhulelwe, kungcono ukuthintana nochwepheshe futhi asitshele ukuthi singayithatha noma cha le ntongomane, kanye nobuningi nokuthi ingaba nosawoti noma ngaphandle kwayo. Ngesikhathi sokukhulelwa konke ukuvimbela kuncane.
Angasetshenziswa kanjani ama-cashews?
Njengoba kunikezwe amandla abo aphezulu, babhekwa njengokudla okulungile kwabadlali be-elite, ngakho-ke akumangalisi ukubabona bedla ama-cashews noma bafake lesi sithelo kuma-protein shakes abo, isibonelo.
Kunezindlela eziningi zokuzidla, kusukela kwezivamile, ezivela ngqo esikhwameni, kuya kumasoso, okhilimu, amakhekhe, amasaladi ngisho nesinkwa. Kuyiqiniso ukuthi ku-vegan cuisine zisabalele, kodwa noma kunjalo, sonke singazidla ngezindlela eziyinkulungwane ezahlukene.
Into evamile kakhulu ukusebenzisa amantongomane e-cashew ukwenza i-curry sauce namaswidi esintu. Ngokulandelayo, zingasetshenziselwa ukuhlobisa, njengokuhambisana nezithelo zemvelo kanye/noma amajusi emifino.
Ngendlela efanayo ukuthi kukhona ibhotela le-peanut noma ibhotela le-hazelnut, ingenziwa futhi ukhilimu we-cashew futhi ungakwazi ukwengeza ushokoledi ohlanzekile. Singazama futhi ukwenza ubisi lwe-cashew. Lokhu kuthengiswa ezitolo ezinkulu, kodwa njengoba kungamukeleki kangako kubantu, kunzima ukukuthola.
Izingozi zalesi sithelo esomile
Ama-cashews amantongomane amnandi futhi anempilo kakhulu, njengoba siye sakwazi ukubona, kodwa kukhona ukuphrinta okuncane futhi okubaluleke kakhulu ukuthi uma ungazi kungabangela ukufa.
Kunconywa ukuthi kube nama-cashews angama-20 ngosuku, yosiwe noma yosiwe ngosawoti. Endabeni yokuba eluhlaza (kodwa eluhlaza ngempela), kungcono ukungawadli, ngoba anjalo ezinobuthi kakhulu. Lezo ezitholakala eMercadona nakwezinye izitolo ezinkulu aziluhlaza ngempela, zimane nje "zemvelo" ngoba azithosiwe noma aziqukethe usawoti, njengoba inqubo yokuvuna ihilela ukushisa ukushisa emakhasini ukuze ikhiphe isithelo, ngakho-ke i-cashew iphuma kancane. kuthosiwe.
Lesi sitshalo sinobuthi ngenxa ye-resin yaso equkethe i-urushiol futhi ukusithinta nje kungabangela i-dermatitis enzima ngisho nokufa uma sidla ingxenye yesithelo esiluhlaza. Abantu kuphela abathintana nama-cashews aluhlaza abaqoqi futhi noma kunjalo bawabona ngaphandle kwegobolondo, ngakho-ke isithelo asikho 100% eluhlaza.