Ubwino Wodabwitsa wa Ma Chestnuts Amadzi (Komanso Momwe Mungagwiritsire Ntchito)

Zamkati

• 1. Ali Ndi Thanzi Labwino Koma Ali Osauka Kwina Kwake
• 2. Muli Mlingo Wochuluka Wa Matenda Omwe Alimbana Ndi Matenda
• 3. Zitha Kukuthandizani Kuchepetsa Kuthamanga Magazi Kwanu ndikuchepetsa Chiwopsezo cha Matenda a Mtima
• 4. Limbikitsani Kuchepetsa Kunenepa Pokusungani Kuti Muzitha Kukhala Ndi Moyo Wotalikirapo Ndi Ma calories Ochepa
• 5. Zitha Kuchepetsa Chiwopsezo Cha kupsinjika Kwa Oxidative ndikuthandizira Kulimbana ndi Kukula kwa Khansa
• Momwe Mungagwiritsire Ntchito Mabokosi Amadzi
• Mfundo Yofunika Kwambiri

Ngakhale amatchedwa mabokosi, mabokosi amadzi si mtedza konse. Ndi ndiwo zamasamba zam'madzi zam'madzi zomwe zimamera m'madambo, m'mayiwe, minda ya paddy ndi nyanja zosaya (1).

Ma chestnuts am'madzi amapezeka ku Southeast Asia, Southern China, Taiwan, Australia, Africa ndi zilumba zambiri m'nyanja za Indian ndi Pacific.

Amakololedwa corm, kapena babu, akasintha mtundu wakuda.

Amakhala ndi mnofu woyera, womwe umatha kusangalala ndi yaiwisi kapena yophika ndipo ndiwowonjezera pazakudya zaku Asia monga ma fry-fries, chop suey, curries ndi saladi.

Komabe, mabokosi amadzi (Eleocharis dulcis) sayenera kusokonezedwa ndi ma caltrops amadzi (Achimwene achi Trapa), Omwe amatchedwanso ma chestnuts amadzi. Ma caltrops amadzi amapangidwa ngati mileme kapena mitu ya njati ndipo imalawa mofanana ndi zilazi kapena mbatata.

Ma chestnuts amadzi amakhala ndi ntchito zambiri ndipo amalumikizidwa ndi maubwino angapo. Nazi zabwino zisanu zothandizidwa ndi sayansi zam'madzi zam'madzi, kuphatikiza malingaliro amomwe mungadye.

1. Ali Ndi Thanzi Labwino Koma Ali Osauka Kwina Kwake

Ma chestnuts amadzi ali ndi michere yambiri. Kutulutsa ma 3.5-gramu (100 gramu) ya mabokosi am'madzi osaphika amapereka ():

• Ma calories: 97
• Mafuta: 0.1 magalamu
• Ma carbs: 23.9 magalamu
• CHIKWANGWANI: 3 magalamu
• Mapuloteni: 2 magalamu
• Potaziyamu: 17% ya RDI
• Manganese: 17% ya RDI
• Mkuwa: 16% ya RDI
• Vitamini B6: 16% ya RDI
• Riboflavin: 12% ya RDI

Ma chestnuts amadzi ndi gwero lalikulu la fiber ndipo amapereka 12% yamalangizo a tsiku ndi tsiku azimayi ndi 8% ya amuna.

Kafukufuku akuwonetsa kuti kudya michere yambiri kumathandizira kulimbikitsa matumbo, kuchepetsa kuchuluka kwama cholesterol m'magazi, kuwongolera kuchuluka kwa shuga wamagazi ndikusungitsa m'matumbo mwanu ().

Kuphatikiza apo, ma calories ambiri mumabokosi am'madzi amachokera ku carbs.

Komabe, amakhala ndi ma calories ochepa, chifukwa mabokosi am'madzi osaphika ndi 74% amadzi.

Mabokosi am'madzi ndiopatsa thanzi kwambiri ndipo amakhala ndi fiber, potaziyamu, manganese, mkuwa, vitamini B6 ndi riboflavin. Ma calories awo ambiri amachokera ku carbs.

2. Muli Mlingo Wochuluka Wa Matenda Omwe Alimbana Ndi Matenda

Ma chestnuts amadzi amakhala ndi ma antioxidants ambiri.

Antioxidants ndi mamolekyulu omwe amateteza thupi ku ma molekyulu omwe atha kukhala owopsa omwe amatchedwa kuti radicals aulere. Ngati zopitilira muyeso zaulere zitha kudziunjikira mthupi, zimatha kugonjetsa chitetezo chamthupi ndikulimbikitsa dziko lotchedwa kupsyinjika kwa okosijeni ().

Tsoka ilo, kupsinjika kwa oxidative kumalumikizidwa ndi chiopsezo chachikulu cha matenda osachiritsika, kuphatikiza matenda amtima, mtundu wa 2 shuga ndi mitundu yambiri ya khansa.

Ma chestnuts amadzi amakhala olemera kwambiri mu ma antioxidants ferulic acid, gallocatechin gallate, epicatechin gallate ndi catechin gallate (, 6).

Kafukufuku woyeserera awonetsa kuti ma antioxidants m'matumba ndi mnofu wa mabokosi amadzi amatha kuthana ndi ziwopsezo zaulere zomwe zimakhudzidwa ndikukula kwa matenda (6,).

Chosangalatsa ndichakuti, ma antioxidants m'matumba am'madzi, monga asidi ya ferulic, amathandizanso kuwonetsetsa kuti mnofu wamadzi umakhala wonyezimira komanso wowuma, ngakhale mutaphika ().

Ma chestnuts am'madzi ndi gwero lalikulu la ma antioxidants ferulic acid, gallocatechin gallate, epicatechin gallate ndi catechin gallate. Ma antioxidants awa amatha kuthandiza thupi kuthana ndi kupsinjika kwa oxidative, komwe kumalumikizidwa ndi matenda ambiri okhalitsa.

3. Zitha Kukuthandizani Kuchepetsa Kuthamanga Magazi Kwanu ndikuchepetsa Chiwopsezo cha Matenda a Mtima

Matenda amtima ndi omwe amafala kwambiri padziko lonse lapansi ().

Chiwopsezo cha matenda amtima chimakwezedwa ndi zoopsa monga kuthamanga kwa magazi, cholesterol yamagazi (LDL cholesterol), sitiroko ndi triglycerides yamagazi ().

Chosangalatsa ndichakuti, ma chestnuts amadzi akhala akugwiritsidwa ntchito m'mbuyomu kuthana ndi ziwopsezo monga kuthamanga kwa magazi. Izi mwina chifukwa ndimomwe amapangira potaziyamu.

Kafukufuku ambiri adalumikiza zakudya zomwe zili ndi potaziyamu yocheperako ndi ziwopsezo zocheperachepera ndi kuthamanga kwa magazi - zifukwa ziwiri zomwe zimayambitsa matenda amtima.

Kufufuza kwa maphunziro 33 kunapeza kuti pamene anthu omwe ali ndi kuthamanga kwa magazi amadya potaziyamu wambiri, systolic magazi (mtengo wapamwamba) ndi diastolic magazi (otsika mtengo) amachepetsedwa ndi 3.49 mmHg ndi 1.96 mmHg, motsatana ().

Kufufuza komweku kunapezanso kuti anthu omwe amadya potaziyamu ambiri amakhala ndi chiopsezo chochepa cha 24% chodwala matenda opha ziwalo.

Kuwunikanso kwina kwamaphunziro 11 kuphatikiza anthu 247,510 adapeza kuti omwe adadya potaziyamu ambiri anali ndi chiopsezo chochepa cha 21% cha sitiroko komanso kuchepa kwa matenda amtima ().

Ma chestnuts amadzi ndi potaziyamu wamkulu. Zakudya zomwe zili ndi potaziyamu wambiri zimalumikizidwa ndi kuchepa kwa matenda amtima monga kuthamanga kwa magazi ndi stroko.

4. Limbikitsani Kuchepetsa Kunenepa Pokusungani Kuti Muzitha Kukhala Ndi Moyo Wotalikirapo Ndi Ma calories Ochepa

Ma chestnuts amadzi amadziwika kuti ndi chakudya chambiri. Zakudya zapamwamba zimakhala ndi madzi kapena mpweya wambiri. Onse alibe kalori.

Ngakhale mafuta ochepa, zakudya zamafuta ambiri zitha kuthana ndi njala (,).

Popeza njala imatha kukukhudzani kuti musadye chakudya, kusinthanitsa zakudya zochepa podzazitsa zakudya zomwe zimapatsa mafuta ofanana nawo ikhoza kukhala njira yabwino yochepetsera thupi.

Ma chestnuts amadzi amapangidwa ndi 74% yamadzi ().

Ngati mukuvutika ndi njala, kusinthitsa magwero anu a ma carbs a ma chestnuts kumatha kukuthandizani kuti mukhalebe athanzi kwa nthawi yayitali mukamadya ma calories ochepa.

Ma chestnuts amadzi amapangidwa ndi 74% yamadzi, zomwe zimawapangitsa kukhala chakudya chambiri. Kutsata zakudya zambiri zamtundu wambiri kumatha kukuthandizani kuti muchepetse thupi, chifukwa zimatha kukupatsani thanzi lokwanira kwakanthawi kochepa.

5. Zitha Kuchepetsa Chiwopsezo Cha kupsinjika Kwa Oxidative ndikuthandizira Kulimbana ndi Kukula kwa Khansa

Ma chestnuts amadzi amakhala ndi antioxidant ferulic acid kwambiri.

Antioxidantiyi imatsimikizira kuti mnofu wa mabokosi am'madzi amakhazikika, ngakhale ataphika. Kuphatikiza apo, kafukufuku wambiri adalumikiza asidi wa ferulic ndi chiopsezo chochepa cha khansa zingapo.

Pakafukufuku woyesa-chubu, asayansi adapeza kuti kuchiza ma cell amkhansa ya m'mawere ndi asidi ya ferulic kumathandizira kupeputsa kukula kwawo ndikulimbikitsa imfa yawo ().

Kafukufuku wina wapeza kuti asidi ya ferulic imathandizira kupewetsa kukula kwa khungu, chithokomiro, mapapo ndi khansa ya m'mafupa (,,,).

Zikuwoneka kuti zotsatira zotsutsana ndi khansa zam'madzi zam'madzi ndizokhudzana ndi antioxidant.

Maselo a khansa amadalira mitundu yambiri yaulere kuti iwathandize kukula ndikufalikira. Popeza ma antioxidants amathandizira kuchepetsa zopewera zaulere, atha kusokoneza kukula kwa khansa (,).

Izi zati, kafukufuku wambiri pamatumba am'madzi ndi khansa amachokera pamaphunziro a mayeso. Kafukufuku wowonjezera wofunikira kwa anthu amafunikira musanapereke upangiri.

Thupi la ma chestnuts amadzi limakhala ndi asidi wa ferulic, antioxidant yomwe imalumikizidwa ndi chiopsezo chochepa cha kupsinjika kwa oxidative ndi khansa.

Momwe Mungagwiritsire Ntchito Mabokosi Amadzi

Ma chestnuts am'madzi ndizodziwika bwino m'maiko aku Asia.

Amachita mosiyanasiyana ndipo amatha kusangalala ndi yaiwisi, yophika, yokazinga, yokazinga, yosungunuka kapena yophimbidwa.

Mwachitsanzo, ma chestnuts amadzi nthawi zambiri amasenda ndikuduladula, kuduladula kapena kupukutidwa mu mbale monga ma fries, ma omelets, chop suey, ma curry ndi masaladi, pakati pa ena (1).

Amathanso kusangalatsidwa atawasambitsa ndi kuwasenda, chifukwa amakhala ndi mnofu wofewa, wokoma ngati mnofu wa apulo. Chosangalatsa ndichakuti, mnofu umapitilizabe kukhala wosakhazikika ngakhale utawira kapena kuwuma.

Anthu ena amasankha kugwiritsa ntchito mabokosi amadzi owuma komanso apansi ngati ufa. Izi ndichifukwa choti mabokosi am'madzi amakhala ndi wowuma kwambiri, zomwe zimawapangitsa kukhala okhwima kwambiri (1).

Ma chestnuts amadzi amatha kugulitsidwa mwatsopano kapena zamzitini m'masitolo ogulitsa aku Asia.

Ma chestnuts am'madzi ndiosiyanasiyana komanso ndiosavuta kuwonjezera pazakudya zanu. Yesani iwo mwatsopano kapena kuphika muzakudya zowuma, saladi, ma omelets ndi zina zambiri.

Mfundo Yofunika Kwambiri

Ma chestnuts am'madzi ndi ndiwo zamasamba zam'madzi zomwe zimakhala zopatsa thanzi komanso zokoma.

Ndi gwero lalikulu la antioxidants ndi mankhwala ena omwe angathandize kupewa matenda okhudzana ndi msinkhu, monga matenda a mtima ndi khansa.

Ma chestnuts amadzi amakhalanso osunthika kwambiri ndipo amatha kuwonjezeredwa pazakudya zosiyanasiyana.

Yesani kuwonjezera mabokosi amadzi pazakudya zanu lero kuti mupindule nawo.