Utano hunobatsira hwenzungu

Nzungu pari zvino dziri pamberi nekuda kwehutano hwavo, uye ndizvozvo. Kufanana nemhodzi, nzungu diki, dzakapatsanurwa dzinotakura simba rekudya zvinovaka muviri, uye dzinogona kukubatsira kuti uwane mavhitamini nemaminerari aunoda kuti uve neutano hwakanaka, hwakadzikama kudya Heano nhanhatu dzakanakisa nzungu, uye walnuts zvaunofanira kufunga.

Nzungu dzose dzine hutano hwakasiyana hwakasiyana uye hunopa hutano hwakasiyana kana hukadyiwa sechikamu chekudya kune hutano, kune hutano. Kunyange zvazvo nzungu dzakakwirira mumafuta, dzinowanzova mwoyo-utano hwakanaka mono-saturated siyana. Kana iwe uri kutarisa uremu hwako, haufanirwe kuvavarira kudarika imwe diki diki pazuva.

maamondi

Maarumondi akazara akazara nefiber, calcium, uye mapuroteni, uye ane sterols yezvirimwa inogona kubatsira kuderedza cholesterol. Izvo zvakare, semamwe akawanda nzungu, yakanaka sosi ye antioxidant vhitamini E. Edza iyi resipi yemaarumondi eraspberry anonaka uye granola iyo ichakubatsira iwe kuwana makungu ako ezuva nezuva chinhu chekutanga.

Brazil nzungu

Ingori 2-3 brazil nzungu dzinopa huwandu hwakafanira hweselenium - chicherwa chakakosha kutsigira immune system. Hatikwanise kuwana selenium kubva kune zvimwe zvekudya zvakawanda muUK saka iyi izano riri nyore rinogona kubatsira mhuri yese.

cashew

Cashews inzvimbo yakanaka yeprotein, iron uye zinc. Ivo vanogadzira yakanakisa imwe sosi yemapuroteni kune vanodya miriwo, vegans, kana vanhu vari kuedza kuderedza kudya kwenyama. Edza kuwedzera zvishoma zvezvimedu zvakakangwa, kana, kana zvakanyorova uye zvakasanganiswa, zvisanganise mumukaka, smoothies, uye soups. Edza iyi recipe ye cashew, karoti, uye coriander soup.

Nzungu

Pasinei nekunyatsonaka, nzungu dzinoonekwa seimwe yenzungu dzisina hutano nekuti dzine huwandu hwepamusoro hwemafuta akazara. Hazvikurudzirwi kudya mapeji akawanda, uye shure kweizvozvo, peanut butter. Pane kudaro, edza kushandisa imwe nut butter yakagadzirwa nearumondi kana cashews kuti uwane hunyoro-hukanaka pasina mafuta akaipa.

pecans

Kufanana nemaarumondi, mapecans anogonawo kubatsira kuderedza cholesterol mazinga nokuti ane sterols yemiti. Vanopawo mamwe mavhitamini eB, ayo akakosha pakugadzira simba.

pistachio

Pistachios inzvimbo yakanaka kwazvo yefiber, iron uye vhitamini B6. Mwaya pasi pistachios payogati, porridge, kana kunyange madheti akachekwa kana maonde kuti unakidzwe, uchiita dessert ine utano.

Walnuts

Walnuts inzvimbo yemuriwo yeomega-3 fatty acids (inowanzo kuwanikwa muhove dzine mafuta sesaumoni uye mackerel), ayo akawanikwa achibatsira kuderedza kuzvimba. Kutevera chirongwa chekurwisa-kuzvimba kunogona kubatsira kuderedza njodzi yedu yemamwe mamiriro anosanganisira chirwere chemoyo uye mamwe marudzi egomarara.

Kazhinji, nzungu dzose, kunze kwenzungu, dzine hutano hwakasiyana-siyana. Zvakakosha, naizvozvo, kuisa zvakasiyana-siyana muzvokudya zvako nguva dzose. Imwe yedzakareruka nzira dzekuita izvi kugadzira yako hazelnut musanganiswa - kubatanidza sarudzo yenzungu inokurudzirwa pamusoro uye mhodzi pano. Chengetedza izvi muhari mufiriji uye udye zvishoma zuva rega rega.