Ubwino Wotsimikizika Waumoyo Wa 7 Wa Mtedza waku Brazil

Zamkati

• 1. Wodzaza ndi michere
• 2. Olemera mu selenium
• 3. Amathandiza chithokomiro ntchito
• 4. Angathandize omwe ali ndi vuto la chithokomiro
• 5. Zikhoza kuchepetsa kutupa
• 6. Zabwino kwa mtima wanu
• 7. Zitha kukhala zabwino kuubongo wanu
• Kuopsa kwa thanzi la kudya mtedza wa Brazil
• Mfundo yofunika

Mitedza ya ku Brazil ndi mtedza wa mitengo womwe umapezeka m'nkhalango ya Amazon ku Brazil, Bolivia, ndi Peru. Maonekedwe awo osalala, mabotolo ndi kununkhira kwa nutty nthawi zambiri amasangalala ndi yaiwisi kapena blanched.

Mtedza uwu ndi wandiweyani wamafuta, wopatsa thanzi kwambiri, komanso imodzi mwazinthu zopatsa thanzi kwambiri za selenium yamchere.

Kudya mtedza wa ku Brazil kungapindulitse thanzi lanu m'njira zingapo, kuphatikizapo kuwongolera chithokomiro chanu, kuchepetsa kutupa, ndikuthandizira mtima wanu, ubongo, komanso chitetezo chamthupi.

Nawa maubwino 7 otsimikizika azaumoyo ndi zakudya za mtedza waku Brazil.

1. Wodzaza ndi michere

Mitedza ya ku Brazil ndi yopatsa thanzi komanso yowonjezera mphamvu.

1 ounce (28-gramu) yotumizira mtedza waku Brazil ili ndi michere yotsatirayi (, 2):

• Ma calories: 187
• Mapuloteni: 4.1 magalamu
• Mafuta: 19 magalamu
• Ma carbs: Magalamu 3.3
• CHIKWANGWANI: 2.1 magalamu
• Selenium: 988% ya Reference Daily Intake (RDI)
• Mkuwa: 55% ya RDI
• Mankhwala enaake a: 33% ya
• Phosphorus: 30% ya RDI
• Manganese: 17% ya RDI
• Nthaka: 10.5% ya RDI
• Thiamine: 16% ya RDI
• Vitamini E: 11% ya RDI

Mtedza waku Brazil uli ndi selenium yolemera, yokhala ndi mtedza umodzi wokha wokhala ndi 96 mcg, kapena 175% ya RDI. Mtedza wina wambiri umapereka wochepera 1 mcg, pafupifupi (3).

Kuphatikiza apo, ali ndi magnesium, mkuwa, ndi zinc wochuluka kuposa mtedza wina wonse, ngakhale kuchuluka kwa michereyi kumatha kusiyanasiyana kutengera nyengo ndi nthaka (3).

Pomaliza, mtedza waku Brazil ndi gwero labwino kwambiri la mafuta athanzi. M'malo mwake, mafuta 36% amtedza waku Brazil ndi 37% polyunsaturated fatty acids, mtundu wamafuta omwe awonetsedwa kuti athandiza thanzi la mtima (,).

Chidule Mitedza ya ku Brazil ndi yowonjezera mphamvu komanso imakhala ndi mafuta abwino, selenium, magnesium, mkuwa, phosphorous, manganese, thiamine, ndi vitamini E.

2. Olemera mu selenium

Mtedza wa ku Brazil ndi gwero lolemera la selenium. M'malo mwake, amakhala ndi mchere wambiri kuposa mtedza wina uliwonse wokhala ndi ma mcg 96 pa mtedza uliwonse. Komabe, ena amanyamula mpaka 400 mcg pa mtedza (, 3).

RDI ya selenium ndi 55 mcg patsiku kwa akulu. Chifukwa chake, mtedza wamba waku Brazil umakhala ndi 175% ya kuchuluka kwa mcherewu (, 2).

Selenium ndichinthu chofunikira kwambiri kuti thupi lanu liziyenda bwino. Ndikofunikira pa chithokomiro chanu ndipo imakhudza chitetezo cha mthupi lanu komanso kukula kwa maselo ().

Zowonadi, milingo yayikulu ya selenium yolumikizidwa ndi chitetezo chamthupi cholimbikitsidwa komanso zotsatira zabwino za khansa, matenda, kusabereka, mimba, matenda amtima, komanso matenda amisala ().

Ngakhale kusowa kwa selenium ndikosowa, anthu ambiri padziko lonse lapansi alibe selenium yokwanira kuti agwire bwino ntchito. Mwachitsanzo, malo opambana a selenium amapezeka mwa anthu ku Europe, United Kingdom, ndi Middle East ().

Mtedza wa ku Brazil ndi njira yabwino kwambiri yosungunulira kapena kuwonjezera kuchuluka kwa selenium. M'malo mwake, kafukufuku wina mwa anthu 60 adapeza kuti kudya mtedza awiri aku Brazil patsiku kunali kothandiza monga kutenga selenium yowonjezera pakukweza selenium ().

Chidule Mtedza wa ku Brazil uli ndi selenium yolemera. Mtedza umodzi ukhoza kukhala ndi 175% ya RDI. Selenium ndichinthu chofunikira kwambiri pakufunika kwa chitetezo cha mthupi, chithokomiro, ndikukula kwamaselo.

3. Amathandiza chithokomiro ntchito

Chithokomiro chanu ndi kansalu kakang'ono kokhala ngati gulugufe kamene kamakhala pakhosi panu. Imatulutsa mahomoni angapo omwe amafunikira pakukula, kagayidwe kake, ndi kayendedwe ka kutentha kwa thupi.

Minofu ya chithokomiro imakhala ndi selenium yambiri, chifukwa imafunikira kupanga mahomoni a chithokomiro T3, komanso mapuloteni omwe amateteza chithokomiro chanu kuwonongeka (,).

Kudyetsa kwa selenium kochepa kumatha kubweretsa kuwonongeka kwa ma cell, kuchepa kwa chithokomiro, komanso zovuta zama autoimmune monga Hashimoto's thyroiditis ndi matenda a Graves. Zingakulitsenso chiopsezo cha khansa ya chithokomiro (,).

Kafukufuku wina wamkulu ku China adawonetsa kuti anthu omwe ali ndi selenium yotsika amakhala ndi matenda ofala kwambiri a chithokomiro, monga hypothyroidism, thyroiditis, ndi chithokomiro chokulirapo, poyerekeza ndi omwe ali ndi misinkhu yodziwika ().

Izi zikuwonetsa kufunikira kopeza selenium yokwanira. Mtedza umodzi wokha waku Brazil patsiku uyenera kupereka selenium yokwanira kuti chithokomiro chizigwira bwino ntchito ().

Chidule Chithokomiro chanu chimatulutsa mahomoni ofunikira pakukula, kagayidwe kake ka thupi, komanso kutentha kwa thupi. Mtedza umodzi waku Brazil uli ndi selenium yokwanira yothandizira kupanga mahomoni a chithokomiro komanso mapuloteni omwe amateteza chithokomiro chanu.

4. Angathandize omwe ali ndi vuto la chithokomiro

Komanso kuonetsetsa kuti chithokomiro chimagwira ntchito, selenium imatha kusintha zizindikiritso mwa anthu omwe ali ndi vuto la chithokomiro.

Hashimoto's thyroiditis ndimatenda amthupi omwe minofu ya chithokomiro imawonongeka pang'onopang'ono, zomwe zimayambitsa hypothyroidism ndi zizindikilo zingapo monga kutopa, kunenepa, komanso kumva kuzizira.

Ndemanga zingapo zapeza kuti kuphatikiza ndi selenium kumatha kupititsa patsogolo chitetezo chamthupi komanso kusangalatsa kwa anthu omwe ali ndi Hashimoto's thyroiditis (, 13,).

Komabe, ndemanga zina ziwiri zidatsimikiza kuti palibe umboni wokwanira wodziwitsa gawo la selenium pochiza matendawa. Chifukwa chake, kufufuza kwina kumafunikira (,).

Pakalipano, matenda a Graves ndi matenda a chithokomiro omwe amapangidwa ndi mahomoni ambiri a chithokomiro, omwe amachititsa zizindikiro monga kuchepa thupi, kufooka, mavuto ogona, ndi maso otupa.

Kafukufuku wasonyeza kuti kuwonjezera ndi selenium kumatha kuthandizira chithokomiro ndikuchepetsa kukula kwa zizindikilo zina mwa anthu omwe ali ndi matendawa. Komabe, kafukufuku wina amafunika ().

Palibe kafukufuku amene adafufuza kugwiritsa ntchito mtedza waku Brazil ngati gwero la selenium, makamaka, mwa anthu omwe ali ndi matenda a thyroiditis kapena matenda a Graves. Komabe, kuwaphatikiza pazakudya zanu kungakhale njira yabwino yotsimikizira kuti selenium yanu ndiyokwanira.

Chidule Kuphatikiza ndi selenium kungapindulitse anthu omwe ali ndi vuto la chithokomiro monga Hashimoto's thyroiditis ndi matenda a Graves. Komabe, kufufuza kwina kuli kofunika.

5. Zikhoza kuchepetsa kutupa

Mtedza waku Brazil uli ndi ma antioxidants ambiri, omwe ndi zinthu zomwe zimathandiza kuti maselo anu akhale athanzi. Amachita izi polimbana ndi kuwonongeka komwe kumayambitsidwa ndi mamolekyulu otakasika omwe amatchedwa kuti radicals aulere.

Mtedza waku Brazil uli ndi ma antioxidants angapo, kuphatikiza selenium, vitamini E, ndi phenols ngati gallic acid ndi ellagic acid (3).

Selenium imachulukitsa michere yotchedwa glutathione peroxidase (GPx), yomwe imathandiza kuchepetsa kutupa ndi kuteteza thupi lanu ku kupsyinjika kwa oxidative - kusamvana pakati pa antioxidants ndi ma radical aulere omwe angayambitse kuwonongeka kwama cell (,,).

Zotsatira zotsutsana ndi zotupa za mtedza wa brazil zitha kupezeka kuchokera kumlingo umodzi, waukulu komanso pang'ono kwa nthawi yayitali.

Kafukufuku wina mwa anthu 10 adazindikira kuti 20- kapena 50-gram imodzi (4 kapena 10 mtedza, motsatana) idachepetsa kwambiri zotupa, kuphatikiza interleukin-6 (IL-6) ndi chotupa necrosis factor alpha (TNF-alpha ().

Kafukufuku wina wa miyezi itatu adapatsa anthu omwe amalandira chithandizo cha kulephera kwa impso mtedza umodzi wa brazil patsiku. Zinapeza kuti selenium ndi ma GPx awo anali atakulirakulira, pomwe magawo awo otupa ndi cholesterol anali atachepa kwambiri ().

Komabe, kafukufuku wotsatira adawonetsa kuti anthu atasiya kudya mtedza waku Brazil, mayeserowa adabwerera momwe adalili kale. Izi zikuwonetsa kuti kusintha kwakanthawi kochepa pakudya kumafunika kuti tipeze zabwino mtedza waku Brazil (,).

Chidule Mitedza ya ku Brazil imakhala ndi antioxidants monga selenium, vitamini E, ndi phenols. Mtedza umodzi wokha patsiku ungayambitse kutupa. Komabe, kudya kwanu kuyenera kukhala kosasintha kuti mupitilize kupindulapo.

6. Zabwino kwa mtima wanu

Mitedza ya ku Brazil imakhala ndi mafuta a mtima wathanzi, monga mafuta a polyunsaturated, ndipo ali ndi antioxidants, mchere, ndi fiber, zonse zomwe zingathandize kuchepetsa chiopsezo cha matenda a mtima (25).

Kafukufuku wina mwa achikulire athanzi 10 adasanthula zomwe zimachitika chifukwa chodya mtedza waku Brazil pama cholesterol. Zinawapatsa magalamu 5, 20, kapena 50 a mtedza waku Brazil kapena placebo.

Pambuyo pa maola 9, gulu lomwe lidalandira 20- kapena 50-gram kutumikirako linali ndi mafuta ochepa a LDL (oyipa) cholesterol komanso kuchuluka kwa cholesterol ya HDL (chabwino), poyerekeza ndi magulu omwe amalandila ochepa ().

Kafukufuku wina adasanthula zovuta zakudya mtedza waku Brazil mwa anthu onenepa kwambiri omwe ali ndi vuto la selenium omwe amalandira chithandizo cha matenda a impso.

Zinapeza kuti kudya mtedza waku Brazil wokhala ndi 290 mcg ya selenium tsiku lililonse kwa milungu 8 kumawonjezera kuchuluka kwama cholesterol a HDL. Kuchepetsa ma cholesterol anu a HDL kumachepetsa chiopsezo chanu chodwala matenda amtima ().

Kuphatikiza apo, kafukufuku wamasabata 16 achichepere onenepa kwambiri adawona kuti kudya magalamu 15-25 a mtedza waku Brazil patsiku kumathandizira magwiridwe antchito am'magazi ndikuchepetsa mafuta a LDL cholesterol ndi triglyceride ().

Zotsatira za mtedza ku Brazil pa thanzi la mtima zikulonjeza. Komabe, kufufuza kwina kuli kofunika kuti mudziwe kuchuluka kwake komanso kuti ndi anthu ati omwe angapindule kwambiri.

Chidule Kudya mtedza wa ku Brazil kungalimbikitse thanzi la mtima wanu pochepetsa cholesterol cha LDL (choipa), kuwonjezera cholesterol ya HDL (chabwino), komanso kukonza magwiridwe antchito amitsempha yamagazi.

7. Zitha kukhala zabwino kuubongo wanu

Mtedza wa ku Brazil uli ndi ellagic acid ndi selenium, zonse zomwe zingapindulitse ubongo wanu.

Ellagic acid ndi mtundu wa polyphenol mu mtedza waku Brazil. Ili ndi zinthu zonse antioxidant komanso anti-inflammatory zomwe zitha kukhala ndi zoteteza komanso zopewetsa kupsinjika kwa ubongo wanu (,,).

Selenium amathanso kutenga nawo gawo paumoyo wamaubongo pochita ngati antioxidant ().

Pakafukufuku wina, achikulire omwe ali ndi vuto lamaganizidwe adadya mtedza umodzi waku Brazil patsiku kwa miyezi isanu ndi umodzi. Kuphatikiza pa kukumana ndi kuchuluka kwa selenium, adawonetsanso kusanja mawu komanso magwiridwe antchito ().

Mlingo wochepa wa selenium umalumikizidwa ndi matenda a neurodegenerative monga Alzheimer's and Parkinson's, motero kuonetsetsa kuti kudya kokwanira ndikofunikira (,).

Komanso, kafukufuku wina akuwonetsa kuti kuwonjezera pa selenium kumatha kuthandizira kuthana ndi vuto, lomwe limalumikizidwa kwambiri ndi kusakwanira kwa selenium. Komabe, zotsatira zikutsutsana, ndipo kafukufuku wowonjezera amafunika (,).

Chidule Mtedza wa ku Brazil uli ndi ellagic acid, yomwe imatha kuteteza ubongo wanu. Kuphatikiza apo, selenium imatha kuchepetsa chiopsezo cha matenda ena amubongo ndikusintha magwiridwe antchito am'malingaliro. Komabe, kufufuza kwina kuli kofunika.

Kuopsa kwa thanzi la kudya mtedza wa Brazil

Mtedza wa ku Brazil umapindulitsa kwambiri, koma kudya kwambiri kungakhale kovulaza.

M'malo mwake, kudya 5,000 mcg wa selenium, yomwe ndi kuchuluka kwa mtedza pafupifupi 50 waku Brazil, kumatha kubweretsa poizoni. Matenda owopsawa amadziwika kuti selenosis ndipo amatha kuyambitsa mavuto kupuma, matenda amtima, komanso impso ().

Kuphatikiza apo, selenium wambiri, makamaka wochokera ku zowonjezera, adalumikizidwa ndi chiopsezo chowonjezeka cha matenda ashuga ndi khansa ya prostate (,,).

Komabe, madera aku Amazon omwe amadya zakudya zachikhalidwe zomwe mwachilengedwe zimakhala mu selenium sanawonetse zovuta kapena zizindikilo za selenium kawopsedwe ().

Komabe, ndikofunikira kuchepetsa kudya kwanu tsiku ndi tsiku mtedza waku Brazil.

Mlingo wapamwamba wa kudya kwa selenium kwa achikulire ndi 400 mcg patsiku. Pachifukwa ichi, ndikofunikira kuti musadye mtedza wambiri ku Brazil ndikuwona zolemba za selenium.

Kuchepetsa kudya kwa mtedza umodzi mpaka atatu ku Brazil patsiku ndi njira yabwino yopewera kudya selenium (25).

Kuphatikiza apo, iwo omwe ali ndi chifuwa cha mtedza amatha kukhala osagwirizana ndi mtedza waku Brazil ndipo amafunika kuwapewa.

Chidule Selenium kawopsedwe ndi kamodzikamodzi koma koopsa, komwe kumawopseza moyo. Mulingo woyenera wa kumtunda kwa selenium ndi 400 mcg. Ndikofunika kuchepetsa kudya kwanu mpaka 1-3 mtedza waku Brazil patsiku kapena onani kuchuluka kwa selenium mu mtedza womwe mumagula.

Mfundo yofunika

Mtedza wa ku Brazil ndi malo opatsa thanzi, opatsa mafuta athanzi, ma antioxidants, mavitamini, ndi mchere. Amakhala okwera kwambiri mu selenium, mchere wokhala ndi zida zamphamvu za antioxidant.

Kudya mtedza wa ku Brazil kumachepetsa kutupa, kuthandizira kugwira ntchito kwaubongo, komanso kukonza ntchito yanu ya chithokomiro komanso thanzi la mtima.

Pofuna kupewa kudya selenium wambiri, muchepetse kudya kamodzi mpaka katatu ku Brazil tsiku lililonse.