10 Ubwino Wathanzi ndi Thanzi La Mkaka Wa Cashew

Zamkati

• 1. Yodzaza ndi Zakudya Zamchere
• 2. Limbikitsani Thanzi La Mtima
• 3. Zabwino Pathanzi Lanu
• 4. Angathandize Kutsekedwa kwa Magazi
• 5. Mulole Kusintha Magazi A shuga
• 6. Zabwino Khungu Lanu
• 7. Atha Kukhala Ndi Zotsatira Zotsutsana ndi Khansa
• 8.Kulimbikitsa Chitetezo cha M'thupi
• 9. Limbikitsani Kuperewera kwa Iron Iron
• 10. Chowonjezedwa Mosavuta Pazakudya Zanu
• Momwe Mungapangire Mkaka wa Cashew
• Mfundo Yofunika Kwambiri

Mkaka wa cashew ndi chakumwa chotchuka cha nondairy chopangidwa ndi ma cashews athunthu ndi madzi.

Ili ndi mafuta okhathamira, osasinthasintha ndipo imadzaza ndi mavitamini, michere, mafuta athanzi, ndi mankhwala ena opindulitsa.

Amapezeka mumitundu yosasakaniza ndi zotsekemera, mkaka wa mkaka umatha kulowa mkaka wa ng'ombe m'maphikidwe ambiri.

Zitha kulimbikitsa chitetezo chamthupi komanso kusintha thanzi la mtima, diso, komanso khungu.

Nazi zakudya 10 zopindulitsa ndi thanzi la mkaka wa cashew.

1. Yodzaza ndi Zakudya Zamchere

Mkaka wa mkaka uli ndi mafuta athanzi, mapuloteni, ndi mavitamini ndi michere yosiyanasiyana.

Mafuta ambiri mchakumwa chopatsa thanzi ichi amachokera ku mafuta osakwanira omwe amalimbikitsa thanzi la mtima ndikupereka maubwino ena (1,).

Mitundu yogula m'masitolo imatha kukhala ndi michere yambiri mosiyana ndi mitundu yokometsera.

Nayi kuyerekezera 1 chikho (240 ml) cha mkaka wopangidwa ndi mkaka - wopangidwa kuchokera m'madzi ndi 1 ounce (28 magalamu) a ma cashews - mpaka 1 chikho (240 ml) cha mkaka wopanda mkaka, wamalonda ().

Zakudya zopatsa thanzi	Mkaka wokometsera wokometsera	Mkaka wa cashew wogula m'sitolo
Ma calories	160	25
Ma carbs	9 magalamu	1 galamu
Mapuloteni	5 magalamu	osakwana 1 gramu
Mafuta	Magalamu 14	2 magalamu
CHIKWANGWANI	1 galamu	0 magalamu
Mankhwala enaake a	20% ya Daily Value (DV)	0% ya DV
Chitsulo	10% ya DV	2% ya DV
Potaziyamu	5% ya DV	1% ya DV
Calcium	1% ya DV	45% ya DV *
Vitamini D.	0% ya DV	25% ya DV *

* akuwonetsa michere yomwe yawonjezedwa kudzera mu mpanda.

Milk yamakampani ogulitsa amakhala ndi mavitamini ndi michere ndipo amakhala ndi michere yambiri, poyerekeza ndi mitundu yokometsera.

Komabe, nthawi zambiri amapereka mafuta ochepa komanso mapuloteni ndipo samaphatikizapo fiber. Kuphatikiza apo, mitundu yogula m'sitolo itha kukhala ndi mafuta, zotetezera, komanso shuga wowonjezera.

Milk yokometsera yamakina sichiyenera kupsinjika, yomwe imakulitsa ma fiber.

Amadzaza ndi magnesium - mchere wofunikira pamachitidwe ambiri amthupi, kuphatikiza kugwira ntchito kwa mitsempha, thanzi la mtima, komanso kuthamanga kwa magazi ().

Milk yonse ya cashew mwachilengedwe ilibe lactose ndipo imatha kusintha mkaka wa ng'ombe kwa iwo omwe ali ndi vuto lokumba mkaka.

Mitundu yokometsera yokha imakhala ndi mapuloteni ochepa, calcium, ndi potaziyamu kuposa mkaka wa ng'ombe koma mafuta osapatsa thanzi, chitsulo, ndi magnesium ().

Chidule Mkaka wa mkaka umadzaza ndi michere, kuphatikiza mafuta osakwaniritsidwa, mapuloteni, mavitamini, ndi mchere. Mitundu yokometsera yokha imakhala yopatsa thanzi, ngakhale mitundu yogula m'sitolo itha kulimbikitsidwa ndi vitamini D ndi calcium.

2. Limbikitsani Thanzi La Mtima

Kafukufuku adalumikiza mkaka wa cashew ndi chiopsezo chochepa cha matenda amtima.

Chakumwa chomerachi chimakhala ndi polyunsaturated komanso monounsaturated fatty acids ambiri. Kugwiritsa ntchito mafuta awa m'malo mwa omwe alibe thanzi kungachepetse chiopsezo chanu cha matenda amtima ().

Mkaka wa mkaka umakhalanso ndi potaziyamu ndi magnesium - michere iwiri yomwe ingalimbikitse thanzi la mtima ndikupewa matenda amtima.

Powunikiranso maphunziro a 22, anthu omwe ali ndi potaziyamu wochuluka kwambiri anali ndi chiopsezo chochepa cha 24% chaching'ono ().

Kuwunikanso kwina kunatsimikizira kuti kudya kwambiri kwa magnesium, komanso kuchuluka kwa magazi m'mcherewu, kunachepetsa matenda omwe amayambitsa matenda amtima, kuphatikiza matenda ashuga komanso kuthamanga kwa magazi ().

Komabe, mkaka wa cashew wogulidwa m'sitolo umakhala wotsika kwambiri m'mafuta opanda thanzi, komanso potaziyamu ndi magnesium, kuposa mitundu yokometsera.

Chidule Mkaka wa mkaka uli ndi mafuta osapatsa thanzi, potaziyamu, ndi magnesium - zonse zomwe zimathandiza kupewa matenda amtima.

3. Zabwino Pathanzi Lanu

Cashews ali ndi ma antioxidants lutein ndi zeaxanthin ().

Izi zimatha kuteteza kuwonongeka kwa ma cell m'maso anu chifukwa cha mamolekyulu osakhazikika otchedwa ma radicals aulere ().

Kafukufuku wina adapeza kuyanjana kwakukulu pakati pama magazi ochepa a lutein ndi zeaxanthin ndi thanzi lofooka m'maso ().

Kudya zakudya zokhala ndi lutein ndi zeaxanthin kungachepetse chiopsezo chanu chokhudzana ndi zaka zakubadwa (AMD), matenda amaso omwe amachititsa masomphenya kutayika.

Kafukufuku wina adawonetsa kuti anthu omwe amadya kwambiri lutein ndi zeaxanthin - komanso magazi omwe ananenedweratu kwambiri ma antioxidants - anali 40% ocheperako kukhala ndi AMD ().

Magazi okwera a lutein ndi zeaxanthin amalumikizananso ndi chiopsezo chotsika ndi 40% cha matenda obwera chifukwa cha ukalamba mwa achikulire ().

Popeza ma cashews ndi gwero labwino la lutein ndi zeaxanthin, kuwonjezera mkaka wa cashew pachakudya chanu kungathandize kupewa mavuto amaso.

Chidule Mkaka wa cashew uli ndi ma antioxidants omwe angachepetse chiopsezo chanu cha kuwonongeka kwa diso, kuchepa kwa macular, komanso mathithi.

4. Angathandize Kutsekedwa kwa Magazi

Mkaka wa mkaka uli ndi vitamini K wambiri, womwe ndi wofunika kwambiri pakumanga magazi (,, 16).

Kusapeza vitamini K wokwanira kumatha kutulutsa magazi ambiri.

Ngakhale kuchepa kwa vitamini K kwa achikulire athanzi ndikosowa kwambiri, anthu omwe ali ndi matenda opatsirana am'mimba (IBD) ndi mavuto ena a malabsorption nthawi zambiri amakhala osowa (16,).

Kudya zakudya zokhala ndi vitamini K wambiri, monga mkaka wa cashew, kumathandizira kukhala ndi mapuloteni okwanira.

Komabe, kuchuluka kwa zakudya zamavitamini K kungachepetse mphamvu ya mankhwala ochepetsa magazi ().

Ngati mukumwa mankhwala ochepetsa magazi, funsani omwe amakuthandizani asanasinthe pazakudya zanu.

Chidule Mkaka wa mkaka uli ndi vitamini K wambiri, michere yofunikira pakumitsa magazi. Chifukwa chake, zitha kukuthandizani kuti mukhale ndi magawo okwanira. Ngati mukumwa mankhwala ochepetsa magazi, kambiranani ndi omwe amakuthandizani musanawonjezere kudya zakudya zopatsa thanzi za vitamini K.

5. Mulole Kusintha Magazi A shuga

Kumwa mkaka wa cashew kumatha kuthandizira kuwongolera shuga - makamaka kwa anthu omwe ali ndi matenda ashuga.

Cashews amakhala ndi zinthu zomwe zingalimbikitse kuyang'anira shuga woyenera mthupi lanu.

Kafukufuku wina adapeza kuti kampani yomwe ili m'masamba otchedwa anacardic acid idalimbikitsa kuchuluka kwa shuga wamagazi m'maselo amphaka ().

Kafukufuku wokhudza mtedza womwewo womwe umakhalanso ndi anacardic acid adapeza kuti zotulutsa mumkaka wa mtedzawo zidachepetsa kwambiri shuga m'magazi okhala ndi mtundu wa 2 shuga ().

Kuphatikiza apo, mkaka wa cashew ndi wopanda lactose motero umakhala ndi ma carbs ochepa kuposa mkaka. Kugwiritsa ntchito mmalo mwa mkaka wa ng'ombe kumatha kuthandizira kuwongolera shuga mwa omwe ali ndi matenda ashuga.

Komabe, kufufuza kwina kumafunikira kuti mumvetsetse zabwino za mkaka wa cashew pakuwongolera matenda ashuga.

Chidule Mitundu ina mumkaka wa cashew itha kuthandizira kuwongolera shuga m'magazi mwa anthu omwe ali ndi matenda ashuga, koma kafukufuku amafunika.

6. Zabwino Khungu Lanu

Makoko amadzaza ndi mkuwa ().

Chifukwa chake, mkaka wochokera ku mtedzawu - makamaka mtundu wopangidwa - womwe umakhalanso ndi mcherewu.

Mkuwa umathandizira kwambiri pakupanga mapuloteni apakhungu ndipo ndikofunikira kuti munthu akhale ndi thanzi labwino pakhungu ().

Mchere uwu umayang'anira kupanga collagen ndi elastin, mapuloteni awiri omwe amathandizira pakulimba kwa khungu komanso mphamvu ().

Kukhala ndi collagen yokwanira mthupi lanu kumalimbikitsa thanzi pakhungu, pomwe kuchepa kokwanira kwa collagen kumatha kubweretsa ukalamba pakhungu.

Kudya mkaka wa cashew ndi zakudya zina zamkuwa zingalimbikitse thupi lanu kupanga kolajeni ndikupangitsa khungu lanu kuwoneka labwino komanso laling'ono.

Chidule Popeza mkaka wa cashew uli ndi mkuwa wochulukirapo, umatha kusintha khungu pakulimbikitsa kupanga collagen mthupi lanu.

7. Atha Kukhala Ndi Zotsatira Zotsutsana ndi Khansa

Kafukufuku woyesera akuwonetsa kuti mankhwala amkaka wamkaka amatha kuteteza kukula kwa maselo ena a khansa.

Maasheya amakhala ndi asidi wambiri, gulu lomwe limatha kulimbana ndi zopitilira muyeso zomwe zimaganiziridwa kuti zimathandizira kukulitsa khansa (, 24, 25).

Kafukufuku wina yemwe anapeza kuti anacardic acid amaletsa kufalikira kwa maselo a khansa ya m'mawere ().

Wina adawonetsa kuti asidi wa anacardic adalimbikitsa ntchito ya mankhwala oletsa khansa motsutsana ndi maselo am'magazi a khungu la anthu ().

Kudya mkaka wa cashew kumatha kupatsa thupi lanu anacardic acid yomwe ingathandize kupewa kukula kwa maselo a khansa.

Komabe, kafukufuku wapano amangokhala ndi kafukufuku wamagetsi. Kafukufuku wowonjezereka - makamaka mwa anthu - amafunikira kuti mumvetsetse bwino zomwe zimachitika chifukwa cha khansa.

Chidule Anacardic acid yomwe yapezeka mu ma cashews yawonetsedwa kuti imaletsa kufalikira kwa maselo ena a khansa ndikuwonjezera zotsatira za mankhwala a anticancer m'maphunziro oyeserera. Komabe, kufufuza kwina m'derali ndikofunikira.

8.Kulimbikitsa Chitetezo cha M'thupi

Cashews ndi mkaka wochokera kwa iwo ndizodzaza ndi ma antioxidants ndi zinc ().

Izi zitha kuthandiza kulimbikitsa chitetezo chamthupi.

Kafukufuku akuwonetsa kuti mtedza umachepetsa kuyankha kotupa mthupi lanu ndikusintha chitetezo chamthupi, mwina chifukwa ndi gwero labwino kwambiri la ma antioxidants ndi mankhwala ena omwe amalimbana ndi kutupa ndi matenda (,,).

Kuphatikiza apo, thupi lanu limagwiritsa ntchito zinc kupanga ma cell amthupi omwe amathandizira kulimbana ndi matenda ndi matenda. Mchere uwu ukhoza kukhala ngati antioxidant yomwe ingaletse kuwonongeka kwa khungu komwe kumakhudzana ndi kutupa ndi matenda (,).

Kafukufuku wina adawonetsa kuti zinc zimachepetsa magazi ndi kuchuluka kwa zotupa, monga C-reactive protein (CRP) ().

Zinc mu mkaka wa cashew zitha kuthandiza kuchepetsa kutupa mthupi lanu ndikuwonjezera chitetezo.

Chidule Mkaka wa mkaka uli ndi mankhwala monga antioxidants ndi zinc omwe amatha kulimbana ndi kutupa komanso kupewetsa chitetezo chamthupi.

9. Limbikitsani Kuperewera kwa Iron Iron

Thupi lanu likapanda kupeza chitsulo chokwanira, silimatha kupanga mapuloteni hemoglobin okwanira omwe amathandiza maselo ofiira kunyamula mpweya. Izi zimabweretsa kuchepa kwa magazi ndipo zimayambitsa kutopa, chizungulire, kupuma movutikira, manja ozizira kapena mapazi, ndi zizindikilo zina ().

Kafukufuku wina adawonetsa kuti azimayi omwe ali ndi chitsulo chochepa amakhala ndi mwayi wocheperako magazi m'thupi kuposa omwe ali ndi chitsulo chokwanira ().

Chifukwa chake, kupeza chitsulo chokwanira pazakudya zanu ndikofunikira popewa kapena kusintha zizindikilo za kuchepa kwa magazi m'thupi.

Popeza mkaka wa cashew uli ndi chitsulo chambiri, zitha kukuthandizani kuti mukhale ndi milingo yokwanira. Komabe, thupi lanu limayamwa chitsulo chamtunduwu mukamamwa ndi gwero la vitamini C ().

Kuti muonjezere kuyamwa kwanu kwa chitsulo kuchokera mkaka wa cashew, yesetsani kusakaniza mu smoothie ndi ma strawberries atsopano kapena malalanje omwe ali ndi vitamini C.

Chidule Mkaka wa mkaka umadzaza ndi chitsulo ndipo umatha kupewa kuchepa kwa magazi m'thupi. Kuti muonjezere kuyamwa kwanu kwa chitsulo kuchokera mkaka wa nondairy, muudye ndi gwero la vitamini C.

10. Chowonjezedwa Mosavuta Pazakudya Zanu

Mkaka wa mkaka ndiwowonjezerapo komanso wathanzi kuwonjezera pa zakudya zanu.

Popeza lilibe lactose, ndiloyenera kwa iwo omwe amapewa mkaka.

Itha kugwiritsidwa ntchito m'malo mwa mkaka wa ng'ombe m'maphikidwe ambiri - kuphatikiza ma smoothies, zinthu zophika, ndi chimanga chozizira kapena chotentha. Muthanso kuwonjezera pa msuzi kuti apange creamier kapena ngakhale kugwiritsira ntchito ayisikilimu.

Kuphatikiza apo, popeza mkaka wa cashew uli wonenepa, wotsekemera, umakoma kwambiri mu zakumwa za khofi, chokoleti yotentha, kapena tiyi.

Kumbukirani kuti ngakhale atha kusinthanitsidwa ndi mkaka wa ng'ombe, mkaka wa cashew uli ndi mtedza, kukoma kokoma.

Ngati mukufuna kuwonjezera mkaka wa cashew pazakudya zanu, mutha kugula m'masitolo ambiri kapena kupanga nokha. Fufuzani mitundu yopanda maswiti yomwe ilibe zosakaniza zosafunikira.

Chidule Mutha kuwonjezera mkaka wa cashew ku smoothies, zakumwa za khofi, tirigu, zinthu zophika, ndi maphikidwe ambiri. Amapezeka m'masitolo ambiri kapena mutha kupita kunyumba.

Momwe Mungapangire Mkaka wa Cashew

Kupanga mkaka wa cashew ndikosavuta modabwitsa.

Kuphatikiza apo, zokometsera zokometsera ndizokhazikika ndipo motero zimakhala ndi michere yambiri kuposa mitundu yamalonda.

Muthanso kuwongolera kuchuluka kwa shuga ndi zinthu zina zomwe mumawonjezera.

Kuti mupange mkaka wa cashew, zilowerere 1 chikho (130 magalamu) a ma cashews m'madzi otentha kwambiri kwa mphindi 15 kapena kutentha kwa madzi kwa maola 1-2 kapena kupitilira apo.

Tsanulirani ndikutsuka ma cashews, kenako onjezerani ku blender wokhala ndi makapu 3-4 (720-960 ml) amadzi. Sakanizani pamwamba kwa masekondi 30 mpaka 1 miniti kapena mpaka yosalala komanso yotentha.

Mutha kuwonjezera masiku, uchi, kapena manyuchi kuti musangalatse, ngati mukufuna. Zowonjezera zina zotchuka zimaphatikizapo mchere wamchere, ufa wa koko, kapena chotulutsa vanila.

Mosiyana ndi amphaka ena ambiri obzala mbewu, simuyenera kupsyinja mkaka pogwiritsa ntchito chopukutira chopyapyala kapena cheesecloth.

Mutha kusunga mkaka wanu wamkaka mumtsuko wagalasi kapena chidebe mufiriji kwa masiku atatu kapena anayi. Ngati italekana, ingogwedezani musanaigwiritse ntchito.

Chidule Kupanga mkaka wa cashew ndikosavuta modabwitsa. Sakanizani chikho chimodzi (130 magalamu) amtundu wothira, makapu 3-4 (720-960 ml) amadzi, ndi zotsekemera zosankha mpaka zosalala.

Mfundo Yofunika Kwambiri

Wopangidwa kuchokera ku ma cashews athunthu ndi madzi, mkaka wa mkaka umakhala wopanda lactose ndipo umadzaza ndi mafuta osapatsa thanzi, mapuloteni, ndi mavitamini ndi michere yambiri.

Kumwa mkaka wamtunduwu kungalimbikitse thanzi la mtima, kuwongolera shuga m'magazi, kulimbikitsa thanzi la maso, ndi zina zambiri.

Kuti muwonjezere mkaka wa cashew pazakudya zanu, mutha kupanga nokha kapena kupeza zinthu zogulitsidwa m'misika yambiri.