Vanoti ... marimu ari kuwedzera mafuta. Izvo zvinoenderana nokuwanda kwekudya. Zvechokwadi, marimu ane utano hwakakwana (anenge 600 kcal ne 100 g), asi iwo anonaka zvikuru - hauzomiri! Lopaesh-burst, uye utotanga kufungidzira iwe wakakora mafuta eKisimusi - ivo vanongova marimu vanorapwa, vachiri kubata muchengeti. Uye vanotipiko kuti tifambe kupfuura? Wakadya nuts - uye mumitambo yekurovedza: uye usava nani, uye kusimbisa hutano. Mushure mezvose, mafuta asina kunyorwa ari mumiti anowanikwa mubasa rakanyatsogadziriswa yehurongwa hwemagetsi uye kuderedza dambudziko rekukura zvirwere zvepfungwa (30 magamu emiti pazuva) uye kukanganisa kwepfungwa yepamuviri inopera!).
Uye zvibereko izvi - mazamu ehupfungwa. Miti inobatsira yehutano hwevanhu - nezvokudya zvakakodzera ndeyei: muBhabhironi rekare, vakanga vari kure nemunhu wese akanga ari patafura (kunyange zvazvo miti yakanga iri kukura kwose kwose) - yaitendwa kuti vanhuwo zvavo kukura ubongo kune chero chinhu. Nhamba duku yemiti inogona kukurumidza kugutsa nzara, uye izvi zvakakosha kune avo vari kudya (uye kune vemiriwowo). Nyanzvi dzinokurudzira kupedza chikamu chezuva nezuva chezvishoma zvishoma zvezvibereko (zvinenge 170 kcal) - uye uremu huchava huripo!
... nuts dzinokonzera zvinotyisa. Nhamo, izvi ndizvo. Zvokudya zvinokonzerwa nemiti yakagwinya ndeimwe yezvinowanikwa. Zvikurukuru zvakasiyana-siyana peanuts - zvinogona kupa zvakanyanyisa zvinokonzera kugadzirisa. Anozivikanwa mhaka yakadai: musikana ane chirwere chengoro kumutsanga akatsvoda jaya iro manheru emusangano waidya mbiriso yepanut butter. Mhedziso yemusangano wavo ine vanaphylactic inotyisa uye zvinokonzera kukanganisa kwemunhu anenge achinetseka. Kana zvisina kudaro, peanut ndiyo yakanaka inogadzira: ine mhando yakawanda ye folic acid, inofanirwa pakugadzirwa kwemasero, mafuta, ane choleretic action, protein, antioxidants, vitamini B uye vitamini E, potassium, phosphorus, mhangura, iron.
... marimu anodiwa kuti vana vakure. Uyezve! Ichokwadi, hazvina kukodzera kupa vana vana nutswe. Maererano nevana vekudya, zvinoda kupa nutsitsi kumwana mushure memakore matanhatu, apo chirwere chake chepamuviri chinowedzera kana chisina kuibva, uye ma enzymes anodiwa pakuzadza zvakakwana mapuroteni nemafuta anobudiswa zvakakwana. Mishonga inobatsira yehutano hwevanhu ichanzi chirongwa uye chinonzwisisika, saka usakanganwa nezvemaonero ehuwandu.
... nuts inowedzera simba. Mune izvi pane zviyo zvechokwadi: hazvisi zvisinganzwisisiki kuti chiGiriki, uye kunyanya pine nuts, yakagara ichinzi mbeu dze rudo. Mavari, uwandu hwevhithamini B, iyo inobatsira zvikuru mumagetsi ehurumende, uye vitamini E, inoita kuti mishonga ishande uye basa rezvinyorwa zvepabonde. Uye kune zvakawanda zvakakosha zvinyorwa (iodine, manganese, cobalt, zinc), uye polyunsaturated mafuta acids. Inofungidzirwa kuti kushandiswa kwepine nuts kukasimbisa masimba emuviri - uye simba panguva imwe chete! Nenzira, vakawanda veRussia rudo rudo elixirs vakagadzirirwa "nekubatanidzwa" kwezvigadzirwa zvepine pamiti. Nhasi, masayendisiti ndeimwe aphrodisiac - pistachios. Icho chinotarisa kuti chimiro chemhepo chinokonzera motokari iamino acid arganine, iyo in pistachios igomba remadziva (mune rimwe rutivi - 2.5 g). Mukuwedzera, vanopa 4% yezvinodikanwa zvezuva nezuva zve "zvepabonde" zinc mineral - inokurudzira kugadzirwa kwe testosterone uye inobatanidzwa mukugadzirwa kwehuroyi.
... marimu ane uturu .
Zviri pachena, iammond inorwadza: nucleus yayo inosanganisira glycoside amygdalin, iyo panguva yekudya inopera muhuga uye ine uturu hwehydrogen cyanide. Zvinoshungurudza maarumondi hazvikurudzirwi kuti zvipere kunze kwekutangira kushandiswa kwehutano, izvo zvisingabatsiri chepfu. Kuvana ava nutsu zvachose haagoni kudyiwa - vanogona kutyisa kunyange nezvibereko 5-10! Asi mushure mezvose, maaramondi anorwadza pakubika anoshandiswa chaizvo uye asingashamisi (kweinhu), uye munhu wacho anotapira akachengeteka uye anobatsira zvikuru. MuGirisi neRoma, maarumondi ainzi tsvene-aive chiratidzo cheupfumi nekubereka. Avicenna muchechi akakurumbira akashandisa maamondi kuti awane zvirwere zvakawanda. Uye nhasi ivo vanoonekwa sechinhu chakakwana seti yakakwana yevhithamini uye kutsvaga zvinhu (potassium, phosphorus, magnesium, iron, sulfur, calcium). Nokuda kwezvokudya, maarumondi akakwirira kudya nyama nehove (kusvika 70% mafuta uye 34% mapuroteni). Inofungidzirwa kuva nhu hwakanaka hwehutano hwevanhu kutora nutsvina yose pasina.
"Kukudzwa kunonyadzisa" dzimwe nguva kunofamba uye zvipfeko - nut-mbeu, iyo yakavanzwa mukati memafuta epletic cashew. Hazvambotengeswi muhombodo, nokuti mumarumbo ayo kune chinhu chinopisa zvikuru chinonzi cardol, chinokonzera kupisa-bisa zvinorwadza paunenge uchitaura neganda. Asi usanetseka: usati wasvika pane zvekuchengetedza, zvipfeko zvinonyatsobudiswa kubva muhomwe uye zvinoshandiswa nehuniya kusvikira mafuta ane ngozi achibuda zvachose. Ichokwadi kuti izvi zvishoma zvishoma zvinowedzera mutengo wemarangi (iwo akachekwa nemaoko), asi huwandu hwe omega-3, omega-6, omega-9 polyunsaturated mafuta acids, ane hunobudirira hwehutano hwepabonde uye kushanda kwemwoyo yematokari, inopa chikwereti ichi chiduku chisingabatsiri nutshu hwehutano hwevanhu.
... nuts zvibereko zvekugara kwenguva refu. Kwete chaizvo. Ichokwadi, marimu haasi chinhu chinoparara. Muzvikwata zvakafuridzirwa uye mapiramidi akawana michero yakawanda inobatsira. Asi usakanganwa: mumapiramidhi hurumende inokosha yekudziya nekunyorova, uye mumakumbo akajeka hapana kuwanika kweyakisijeni, iyo inokonzera kushandiswa kwehujidhi. Mumazuva ano makikani makisheni mamiriro akasiyana akasiyana: nekuda kwekuvapo kwemafuta nokukurumidza oxidize, uye nutsva inovava. Iwe unoda kuchengetedza kunakidza kwenguva yakareba inonaka uye inonwisa here? Kusunungura iyo. Chengetedza zvakanyanya kuchengetwa kwemakungu: pamvura yakakwirira, inogona kutapukirwa nyore nyore nefung fungus kana kuunganidza aflatoxin, ichikanganisa basa rechiropa.
Nut Encyclopedia
Kusvika iye zvino, madzinza makumi mana emakwenzi ane hutano anozivikanwa munyika nokuda kwehutano hwevanhu, kunyange kubva pane zvesayenzi zvekuona ivo vashoma. Ichokwadi ndechekuti botanist inotumirwa kune dzimwe mhuri uye michero yakawanda, iyo yatinotaridzika kuva nutswe. Mukati, marimu anogona kungonzi mazvibereko ane rimwe rakaoma rakaoma shell uye risina kubatana nucleus kwairi. Izvi zvinodiwa zvinosangana, somuenzaniso, cashews, hazelnuts uye mapaini emapine. Asi zvipuka, maarmonds uye pistachios, maererano nehuwandu hwezvinomera, hazvisi nutswe zvachose, zvisinei kuti hazvina kusiyana mukuravira kwavo maitiro uye zvinobatsira kubva kumiti "chaiyo".
Inotonga yekukurukura nemiti
Verengai muganhu.
Snack - 20 g (120-140 kcal), kuchinjwa kwechingwa chakakwana-60 g (400 kcal). Zvichida: 50-60 nucleoli yemaduku (emisidhari) nuts, kana mashizha makumi matatu (hazelnuts, marinari), kana gumi (murnuts) - iyi ndiyo yero yezuva nezuva. Zvimwe uye hazvidikanwi - kupfuura 100 g yemiti yemuviri haisi nyore.
Sarudza nguva . Kune marimu zvinonzwisisika mangwanani - saka zviri nani kudyiwa. Asi usiku ihwohwo havafanirwe kudonhedzwa: zvokudya zvinorema zvichiri zvokudya. Nutritionist zvakare havatauri kutorwa nemuti mafuta uye pastes - zvinonaka, asi zvakanyanya! Uye iyo inodyiwa kure isingazivikanwi neimwe nzira ...
Kuti unzwe kutora. Kana iwe uchida muchero chaiwo wekudya - kudya marimu ane utano hwehutano hwevanhu muhupenyu hwakachena! Mukushambadzira kwakasiyana-siyana ivo vakanakawo, asi munyaya iyi tinowana, pane kudaro, vakapfuma makorikori, panzvimbo yekunakidza kunonaka uye kunhuhwirira.