Mbeu Dzenhanga seSisi reSimbi: Unoda Kuziva Izvozvi

Mbeu dzenhanga hadzifanirwe kurerutswa nekuti dzine simbi huru. Pano tinotsanangura kuti ndezvipi zvimwe zviri mumakernels, nzira yakanakisisa yekuzvigadzirira uye nei simbi yakakosha kumuviri wemunhu.

Iron yakawanda sei mumhodzi dzenhanga?

Mbeu dzenhanga chikafu chisingatarisirwi. Wese munhu anofanirwa kunge aine paki yedu kumba nekuti ine yakawanda simbi uye zvimwe zvinoteedzera zvinhu.

• 100 g yemhodzi yenhanga ine 3.3 mg yesimbi. Avhareji yevanhu vakuru vanofanira kudya pakati pe10 ne15 mg yesimbi pazuva. Iva nechokwadi chekudya mhodzi dzemanhanga nemamwe vhitamini C. Izvi zvinobatsira muviri kuti utore zviri nani chirimwa-based iron.
• Iron chimwe chezvinhu zvinoteedzera uye yakakosha kumuviri wemunhu. Muviri haugone kuzvigadzira pachawo, saka unofanirwa kuwanikwa kubva mukudya.
• Iron inobatanidzwa mumaitiro akasiyana-siyana mumuviri. Icho chikamu chakakosha chekufema kwemasero uye kutakura oksijeni. Iyo trace element inobatsira okisijeni kusunga kune hemoglobin yemasero matsvuku eropa uye kugovaniswa nemuviri wese kuburikidza neropa.
• Iron inoitawo basa rakakosha mukupa simba kwemasero, kuvakwa kwemajini ekuvaka zvidhinha uye nekudaro muDNA synthesis, kusimbisa immune system, kuumbwa kwakaringana kwecollagen uye kuumbwa kwe dopamine uye serotonin.
• The zviratidzo zvekushaya iron zvinogona kusiyana. Vaya vanobatwa nechirwere ichi vanotaura kuneta, kuneta, matambudziko ekuisa pfungwa pachinhu chimwe, kutemwa nemusoro, dzungu, kutadza kurara, kushushikana mupfungwa, kubatwa nezvirwere zvakanyanya, kurasikirwa nebvudzi, zvipikiri zvinopwanyika uye kubvaruka makona emuromo.
• Kana iwe uchifungidzira kuti uri kutambura nekushaya iron, unofanira kukurukura izvi nachiremba wemhuri yako . Kushaikwa kwesimbi kunogona kungoonekwa chete nenyanzvi.

Mbeu dzenhanga dzakapfuma mu antioxidants

Nekuda kwezvigadzirwa zvavo zvine hutano, mhodzi dzenhanga ndeyekudya kwakanyanya. Tichakuudza pano kuti chii chimwe chiri mumakeri anonaka kuwedzera kune iron.

• Antioxidants: Mbeu dzenhanga dzine vhitamini B nekudaro dzakapfuma mu antioxidants. Basa ravo nderokudzivirira muviri kubva kune mahara radicals. Kana paine akawandisa emahara radicals mumuviri, izvi zvinogona kutungamirira kune oxidative kusagadzikana. Kushushikana uku kunowedzera njodzi yezvirwere zvakasiyana-siyana.
• Mahara radicals anogona kukonzerwa nekunze kwekunze senge UV maranzi uye smog kana sechigadzirwa che metabolic maitiro.
• Vitamin E inosimbisa immune system, inhibisa maitiro ekuzvimba, inodzivirira moyo uye inoderedza njodzi yekurova kwemoyo uye sitiroko. Vitamin E zvakare ine antioxidant effect.
• Roughage: Mbeu dzenhanga dzakapfuma mufibre, nekuti magiramu zana ane magiramu mapfumbamwe. Roughage inokurudzira kugaya uye ine mhedzisiro yakanaka pamaruva emukati. Iwo chaiwo insider tip kana iri nyaya ye constipation.
• Chikafu chine fiber yakawanda chinodzivirira zvirwere zvakaita setype 2 chirwere cheshuga, heart attack, sitiroko, kufutisa, high blood pressure necolon cancer. Munhu mukuru anofanira kudya anenge 30 magiramu efiber pazuva.
• Inoderedza Ngozi yeCancer: Ongororo dzakaratidza kuti kugara uchidya mhodzi dzemanhanga kwakaratidza kuderedza njodzi yekubatwa negomarara rezamu muvanhukadzi uye kunonotsa kukura kwe masero ekenza yeprostate muvarume .

Maitiro ekubatanidza macores muhupenyu hwako hwezuva nezuva

Kuti iwe ugone kubatanidza nyore nyore mhodzi dzenhanga muhupenyu hwako hwezuva nezuva mune ramangwana, isu tichakuudza mamwe anonaka ekubika mazano.

• Kuburitsa: Mbeu dzemanhanga dzakakwana sechigadziko chendiro dzinonaka, saladi kana porridge. Wedzera chitsama chemhodzi dzinonaka pakudya kwako kwezuva nezuva uye iwe wakavaka nyore imwe chikamu chesimbi mumaitiro ako ezuva nezuva.
• Yakagochwa: Mbeu dzenhanga chikafu chikuru pakati pekudya. Isa magiramu 100 emhodzi yenhanga mundiro uye uvasanganise nekusvinwa kwejusi reraimu uye munyu muduku. Isai musanganiswa muchoto pa 200 degrees kusvikira mhodzi dzatsvuka.
• Hummus: Zvakadini nehummus inonaka? Ingoisa 200 magiramu ehuku, 100 magiramu emhodzi yenhanga, imwe munyu, mhiripiri, paprika, chili uye mvura mu blender. Kana izvo zvigadzirwa zvachinja kuita homogeneous mass, unogona kuzadza humus mumudziyo uye uichengete mufiriji kwemazuva 2-3.
• Chingwa chemhodzi yenhanga: Chingwa chinonaka chembeu yemanhanga chinogadzirwa nekukurumidza. Kuti uite izvi, isa 600 magiramu eupfu hwakatsetseka, pakiti yembiriso yakaomeswa, 80 magiramu emukaka wakaoma uye 180 magiramu emhodzi yenhanga mundiro uye sanganisa zvinhu pamwe chete. Rega mukanyiwa usimuke kweinenge awa.
• Isa mukanyiwa zvakanyatsonaka mupani yechingwa uye uiise muchoto kweawa imwe pa 180 degrees kumusoro uye pasi kupisa. Chingwa chinenge chagadzirwa kana chatsvukira uye chinorira zvishoma pasi.