Izinzuzo eziyi-10 Zomsoco Nezempilo Zobisi lweCashew

-Delile

• 1. Kugcwele Izakhamzimba
• 2. Kwangathi Kungakhulisa Impilo Yenhliziyo
• 3. Ilungele Impilo Yamehlo
• 4. Kwangathi Kungasiza Ukuvalwa Kwegazi
• 5. Kwangathi Kungathuthukiswa Ukulawulwa Koshukela Wegazi
• 6. Silungele Isikhumba Sakho
• 7. Kungaba Nemiphumela Yokulwa Nomdlavuza
• 8. Kukhulisa Impilo Yokuzivikela Emzimbeni
• 9. Kwangathi Kungathuthukisa i-Iron-Deficiency Anemia
• 10. Kungezwe Kalula Ekudleni Kwakho
• Indlela Yokwenza Ubisi lweCashew
• Okusemqoka

Ubisi lwe-cashew yisiphuzo esidumile se-nondairy esenziwe ngamasheya aphelele namanzi.

It has a creamy, ukuvumelana okucebile futhi ilayishwe amavithamini, amaminerali, amafutha enempilo, nezinye izinhlanganisela zezitshalo ezizuzisayo.

Kutholakala ezinhlotsheni ezingenashukela nezinoshukela, ubisi lwe-cashew lungashintsha ubisi lwenkomo kuzindlela eziningi zokupheka.

Kungakhuphula ukuzivikela komzimba futhi kuthuthukise impilo yenhliziyo, iso, nesikhumba.

Nazi izinzuzo eziyishumi zokudla okunomsoco nezempilo zobisi lwe-cashew.

1. Kugcwele Izakhamzimba

Ubisi lwe-cashew luqukethe amafutha anempilo, amaprotheni, nezinhlobonhlobo zamavithamini namaminerali.

Iningi lamafutha kulesi siphuzo esinomsoco kakhulu livela emafutheni angama-asidi angenasisekelo akhulisa impilo yenhliziyo futhi anikeze ezinye izinzuzo (1,).

Izinhlobo ezithengwe ezitolo zingaba namanani ahlukahlukene ezakhamzimba kunezinhlobo ezenziwe ngokwazo.

Nakhu ukuqhathanisa inkomishi engu-1 (240 ml) yobisi lwekhehla olwenziwe - olwenziwe ngamanzi no-ounce (28 amagremu) wamakhashezi - inkomishi eyodwa (240 ml) yobisi lwekhashew olungenashukela ().

Izakhamzimba	Ubisi lwe-cashew olwenziwe ekhaya	Ubisi lwe-cashew oluthengwe esitolo
Amakholori	160	25
AmaCarbs	9 amagremu	1 igremu
Amaprotheni	5 amagremu	ngaphansi kuka-1 gram
Amafutha	14 amagremu	2 amagremu
Umucu	1 igremu	0 amagremu
Magnesium	U-20% we-Daily Value (DV)	0% we-DV
Insimbi	U-10% we-DV	2% we-DV
Potassium	5% we-DV	1% we-DV
I-calcium	1% we-DV	U-45% we-DV *
Uvithamini D	0% we-DV	Ama-25% we-DV *

* ikhombisa umsoco ongeziwe ngokuqinisa.

Ubisi lwe-cashew lokuhweba luvame ukuqiniswa ngamavithamini namaminerali futhi lunamanani aphezulu wezinye izakhi zomzimba, uma kuqhathaniswa nezinguqulo ezenziwe ngokwabo.

Kodwa-ke, ngokuvamile ahlinzeka ngamafutha namaprotheni amancane futhi awafaki i-fiber. Ngaphezu kwalokho, izinhlobo ezithengwa ezitolo zingaqukatha owoyela, izivimbelakuvunda, noshukela ongeziwe.

Ubisi lwe-cashew olwenziwe ekhaya aludingi ukuhlushwa, okwandisa okuqukethwe kwabo kwe-fiber.

Zigcwele ne-magnesium - amaminerali abalulekile ezinqubweni eziningi zomzimba, kufaka phakathi ukusebenza kwezinzwa, impilo yenhliziyo, kanye nomthetho wegazi ().

Zonke izimbisi ze-cashew ngokwemvelo azinalo i-lactose futhi zingashintsha ubisi lwenkomo kulabo abanenkinga yokugaya ubisi.

Izinguqulo ezenziwe ekhaya zinamaprotheni amancane, i-calcium, ne-potassium kunobisi lwenkomo kodwa kunamafutha angenashukela, i-iron ne-magnesium ().

Isifinyezo Ubisi lwe-cashew lulayishwe izakhi zomzimba, kufaka phakathi amafutha angahlanjululwanga, amaprotheni, amavithamini, namaminerali. Izinhlobo ezenziwe ekhaya zivame ukuba nomsoco, yize izinhlobo ezithengwa ezitolo zingaqiniswa nge-vitamin D ne-calcium.

2. Kwangathi Kungakhulisa Impilo Yenhliziyo

Ucwaningo luxhumanise ubisi lwe-cashew nengozi ephansi yesifo senhliziyo.

Lesi siphuzo esisekelwe ezitshalweni sicebile ngama-polyunsaturated nama-monounsaturated fatty acids. Ukudla lawa mafutha esikhundleni sezempilo enempilo kunganciphisa ingozi yesifo senhliziyo ().

Ubisi lwe-cashew luqukethe ne-potassium ne-magnesium - izakhi zomzimba ezimbili ezingakhuphula impilo yenhliziyo futhi zivikele isifo senhliziyo.

Ekubuyekezweni kwezifundo ezingama-22, abantu abane-potassium ephezulu kakhulu abathole ingozi engaphansi ngama-24% yokushaywa unhlangothi ().

Okunye ukubuyekezwa kuphethe ngokuthi ukudla okuphezulu kwe-magnesium, kanye namazinga aphezulu egazi ale minerali, kunciphise izinto ezinobungozi besifo senhliziyo, kufaka phakathi isifo sikashukela nomfutho wegazi ophezulu ().

Kodwa-ke, ubisi lwe-cashew oluthengwe esitolo luhlala luphansi emafutheni angenashukela enempilo, kanye ne-potassium ne-magnesium, kunezinhlobo ezenziwe ekhaya.

Isifinyezo Ubisi lwe-cashew luqukethe amafutha angenashukela enempilo, i-potassium ne-magnesium - konke lokho kungasiza ukuvimbela isifo senhliziyo.

3. Ilungele Impilo Yamehlo

AmaCashews acebile kuma-antioxidants lutein ne-zeaxanthin ().

Lezi zinhlanganisela zingavimbela ukulimala kwamaselula emehlweni akho okubangelwa ama-molecule angazinzile abizwa ngama-radicals amahhala ().

Ucwaningo oluthile luthole ukuhlangana okuphawulekayo phakathi kwamazinga aphansi egazi e-lutein ne-zeaxanthin nempilo engeyinhle ye-retinal ().

Ukudla ukudla okunothe nge-lutein ne-zeaxanthin kunganciphisa ubungozi bokuwohloka kwe-macular okuhlobene nobudala (i-AMD), isifo samehlo esibangela ukulahleka kombono.

Olunye ucwaningo lukhombise ukuthi abantu abanokudla okuphezulu kakhulu kwe-lutein ne-zeaxanthin - namazinga egazi abikezelwa kakhulu kulawa ma-antioxidants - babenamathuba amancane angama-40% wokuthuthukisa i-AMD ().

Amazinga aphakeme egazi e-lutein ne-zeaxanthin nawo axhunywe engcupheni engama-40% engcupheni yobulelesi obuhlobene nobudala kubantu abadala asebekhulile ().

Njengoba ama-cashews awumthombo omuhle we-lutein ne-zeaxanthin, ukwengeza ubisi lwe-cashew ekudleni kwakho kungasiza ekuvimbeleni izingqinamba zamehlo.

Isifinyezo Ubisi lwe-cashew luqukethe ama-antioxidants anganciphisa ubungozi bakho bokulimala kwe-retinal, ukwehla okuhlobene nobudala be-macular, kanye ne-cataract.

4. Kwangathi Kungasiza Ukuvalwa Kwegazi

Ubisi lwe-cashew lunothe ngo-vitamin K, obalulekile ekunqandeni igazi (,, 16).

Ukungatholi uvithamini K owanele kungaholela ekopheni ngokweqile.

Ngenkathi ukuntuleka kwe-vitamin K kubantu abadala abanempilo kungavamile kakhulu, abantu abanezifo ezivuthayo zamathumbu (IBD) kanye nezinye izingqinamba ze-malabsorption maningi amathuba okuthi bangantula (16,).

Ukudla ukudla okunothe ku-vitamin K, njengobisi lwe-cashew, kungasiza ukugcina amazinga anele aleli protein.

Kodwa-ke, ukwanda kokudla okwenziwe ngovithamini K kunganciphisa ukusebenza kwemithi yokuncipha kwegazi ().

Uma uthatha imishanguzo yokunciphisa igazi, thintana nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokwenza ushintsho ekudleni kwakho.

Isifinyezo Ubisi lwe-cashew lunothe ngo-vitamin K, isakhi somzimba esibalulekile ekunqandeni igazi. Ngakho-ke, kungakusiza ukuthi ugcine amazinga anele. Uma usebenzisa imishanguzo yokuncipha kwegazi, thintana nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokukhuphula ukudla kwakho okunothe ngo-vitamin-K.

5. Kwangathi Kungathuthukiswa Ukulawulwa Koshukela Wegazi

Ukuphuza ubisi lwe-cashew kungasiza ekulawuleni ushukela wegazi - ikakhulukazi kubantu abanesifo sikashukela.

Ama-cashews aqukethe izinto ezingakhuthaza ukulawula ushukela ofanele emzimbeni wakho.

Olunye ucwaningo luthole ukuthi isakhi esikuma-cashews abizwa nge-anacardic acid sikhuthaze ukutholwa kokujikeleza ushukela wegazi kumaseli emisipha yegundane ().

Ukucwaninga ngenathi efanayo nayo equkethe i-anacardic acid kutholakale ukuthi okukhishwa ubisi lwenathi kwehle kakhulu amazinga kashukela egazini kumagundane ane-type 2 yesifo sikashukela ().

Ngaphezu kwalokho, ubisi lwe-cashew alunalo i-lactose ngakho-ke lunama-carbs ambalwa kunebisi. Ukuyisebenzisa esikhundleni sobisi lwenkomo kungasiza ekulawuleni ushukela egazini kulabo abanesifo sikashukela.

Noma kunjalo, kudingeka olunye ucwaningo ukuqonda kangcono izinzuzo zobisi lwe-cashew ekuphatheni isifo sikashukela.

Isifinyezo Amakhemikhali athile obisi lwe-cashew angasiza ekulawuleni ushukela egazini kubantu abanesifo sikashukela, kepha kudingeka olunye ucwaningo.

6. Silungele Isikhumba Sakho

Amasheya alayishwe ngethusi ().

Ngakho-ke, ubisi olususelwa kulawa nati - ikakhulukazi uhlobo olwenziwe ekhaya - lunothile nakulesi simbiwa.

Ithusi lidlala indima enkulu ekwakhiweni kwamaprotheni esikhumba futhi libalulekile empilweni yesikhumba efanelekile ().

Le minerali ilawula ukukhiqizwa kwe-collagen ne-elastin, amaprotheni amabili afaka isandla ekuqineni kwesikhumba namandla ().

Ukugcina amazinga afanele we-collagen emzimbeni wakho kukhuthaza impilo yesikhumba, kanti i-collagen enganele ingaholela ekugugeni kwesikhumba.

Ukudla ubisi lwe-cashew nokunye ukudla okunothe ngethusi kungakhuphula umkhiqizo wemvelo womzimba we-collagen futhi kugcine isikhumba sakho sibukeka siphilile futhi sisencane.

Isifinyezo Njengoba ubisi lwe-cashew luphezulu ngethusi, lungathuthukisa impilo yesikhumba ngokukhulisa ukukhiqizwa kwe-collagen emzimbeni wakho.

7. Kungaba Nemiphumela Yokulwa Nomdlavuza

Izifundo ze-test-tube ziphakamisa ukuthi izinhlanganisela zobisi lwe-cashew zingavimbela ukukhula kwamaseli omdlavuza athile.

Ama -asheya aphezulu kakhulu ku-anacardic acid, ikhompiyutha engalwa nama-radicals amahhala okucatshangwa ukuthi adlala indima ekuthuthukiseni umdlavuza (, 24, 25).

Olunye ucwaningo lwe-test-tube lwathola ukuthi i-anacardic acid yamisa ukusabalala kwamangqamuzana omdlavuza webele womuntu ().

Okunye kukhombisile ukuthi i-anacardic acid ithuthukise ukusebenza komuthi olwa nomdlavuza kumaseli womdlavuza wesikhumba womuntu ().

Ukudla ubisi lwe-cashew kunganikeza umzimba wakho i-anacardic acid engasiza ukuvimbela ukukhula kwamangqamuzana omdlavuza.

Kodwa-ke, ucwaningo lwamanje lukhawulelwe ezifundweni ze-test-tube. Izifundo eziningi - ikakhulukazi kubantu - ziyadingeka ukuqonda kangcono izakhiwo ezinamandla zomdlavuza zamasheya.

Isifinyezo I-Anacardic acid etholakala kuma-cashews ikhonjisiwe ukuthi imisa ukusabalala kwamangqamuzana athile omdlavuza futhi ithuthukise imiphumela yemithi elwa nomdlavuza ezifundweni ze-test-tube. Noma kunjalo, kudingeka olunye ucwaningo kule ndawo.

8. Kukhulisa Impilo Yokuzivikela Emzimbeni

Amasheya nobisi okutholakala kuwo kulayishwa ama-antioxidants ne-zinc ().

Lokhu kungasiza ukukhulisa amasosha omzimba.

Ucwaningo lukhombisa ukuthi amantongomane anganciphisa impendulo yokuvuvukala emzimbeni wakho futhi ithuthukise ukuzivikela komzimba, mhlawumbe ngoba iwumthombo omuhle kakhulu wama-antioxidants namanye ama-compounds alwa nokuvuvukala nezifo (,,).

Ngaphezu kwalokho, umzimba wakho usebenzisa i-zinc ukwakha amaseli omzimba asiza ukulwa nezifo kanye nokutheleleka. Le minerali ingasebenza futhi njenge-antioxidant engamisa ukulimala kweseli okubandakanyeka ekuvukeleni nasezifweni (,).

Ucwaningo olulodwa luhlobanise amazinga aphansi egazi e-zinc namazinga akhuphukile omaka bokuvuvukala, njenge-C-reactive protein (CRP) ().

I-zinc ebisi lwe-cashew ingasiza ekwehliseni ukuvuvukala emzimbeni wakho futhi ithuthukise ukuzivikela komzimba.

Isifinyezo Ubisi lwe-cashew luqukethe izinto ezinjenge-antioxidants kanye ne-zinc engalwa nokuvuvukala futhi ikhulise ukuzivikela komzimba.

9. Kwangathi Kungathuthukisa i-Iron-Deficiency Anemia

Lapho umzimba wakho ungatholi insimbi eyanele, awunakukhiqiza inani elanele le-protein hemoglobin esiza amangqamuzana abomvu egazi ukuthwala umoya-mpilo. Lokhu kuholela ekushoneni kwegazi futhi kuholele ekukhathaleni, isiyezi, ukuphefumula, izandla ezibandayo noma izinyawo, nezinye izimpawu ().

Olunye ucwaningo luthole ukuthi abesifazane abane-iron engadli kakhulu banamathuba acishe aphindwe kayisithupha okuba ne-anemia kunalabo abasebenzisa insimbi eyanele ().

Ngakho-ke, ukuthola insimbi eyanele ekudleni kwakho kubalulekile ekuvimbeleni noma ekuthuthukiseni izimpawu zokushoda kwe-iron anemia.

Njengoba ubisi lwe-cashew luphezulu ngensimbi, kungakusiza ukuthi ugcine amazinga afanele. Kodwa-ke, umzimba wakho umunca kangcono lolu hlobo lwensimbi lapho udla ngomthombo kavithamini C ().

Ukwandisa ukumuncwa kwakho kwensimbi kusuka kubisi lwe-cashew, zama ukukuxuba ku-smoothie nama-strawberry amasha noma amawolintshi aqukethe uvithamini C.

Isifinyezo Ubisi lwe-cashew lulayishwe ngensimbi futhi lungavimbela i-iron-deficiency anemia. Ukukhulisa ukumuncwa kwakho kwensimbi kulolu bisi lwe-nondairy, yisebenzise ngomthombo kavithamini C.

10. Kungezwe Kalula Ekudleni Kwakho

Ubisi lwe-cashew ukwengeza okuhlukahlukene futhi okunempilo ekudleni kwakho.

Njengoba ingenayo i-lactose, ilungele labo abagwema ubisi.

Ingasetshenziswa esikhundleni sobisi lwenkomo kuzindlela zokupheka eziningi - kufaka phakathi ama-smoothies, izimpahla ezibhakiwe, nezinhlamvu ezibandayo noma ezishisayo. Ungayifaka futhi kumasoso ukwenza i-creamier noma ukuyisebenzisela ukwenza u-ayisikhilimu.

Ngaphezu kwalokho, njengoba ubisi lwe-cashew lunothile ocebile nokhilimu, lunambitheka kamnandi eziphuzweni zekhofi, kushokoledi oshisayo, noma etiyeni.

Khumbula ukuthi noma kungashintshwa ubisi lwenkomo, ubisi lwe-cashew lunokunambitheka okunomsoco, okumnandi.

Uma unentshisekelo yokwengeza ubisi lwe-cashew ekudleni kwakho, ungalithenga ezitolo eziningi noma uzenzele. Bheka izinhlobo ezingenashukela ezingenazo izithako ezingadingekile.

Isifinyezo Ungangeza ubisi lwe-cashew kuma-smoothies, iziphuzo zekhofi, okusanhlamvu, izimpahla ezibhakiwe, kanye nezindlela zokupheka eziningi. Itholakala ezitolo eziningi noma ungayenza ekhaya.

Indlela Yokwenza Ubisi lweCashew

Ukwenza ubisi lwe-cashew kulula ngendlela emangalisayo.

Futhi, inguqulo eyenziwe ekhaya igxilwe kakhulu futhi ngenxa yalokho iqukethe izakhamzimba ezingaphezu kwezinhlobo zezentengiso.

Ungalawula futhi ukuthi ungakanani ushukela nezinye izithako ozifakayo.

Ukwenza ubisi lwe-cashew, cwilisa u-1 inkomishi (130 amagremu) wamasheya emanzini ashisayo imizuzu engu-15 noma emanzini okushisa ekamelweni amahora ayi-1-2 noma ngaphezulu.

Geza bese ugeza ama-cashews, bese uwafaka ku-blender ngezindebe ezi-3-4 (720-960 ml) zamanzi. Hlanganisa phezulu amasekhondi angu-30 kuya kumzuzu owodwa noma kuze kube bushelelezi futhi kube neqhwa.

Ungangeza izinsuku, uju, noma isiraphu ye-maple ukuze unciphise, uma ufisa. Ezinye izengezo ezidumile zifaka usawoti wasolwandle, i-cocoa powder, noma i-vanilla extract.

Ngokungafani nobisi oluningi olususelwa ezitshalweni, awudingi ukuhluza ubisi lwe-cashew ngethawula elincanyana noma nge-cheesecloth.

Ungagcina ubisi lwe-cashew yakho embizeni yengilazi noma esitsheni esiqandisini izinsuku ezifika kwezintathu kuya kwezine. Uma yehlukanisa, mane unyakazise ngaphambi kokusetshenziswa.

Isifinyezo Ukwenza ubisi lwe-cashew kulula ngendlela emangalisayo. Blend 1 inkomishi (130 amagremu) of cashews ofakwe, 3-4 izinkomishi (720-960 ml) amanzi, futhi iswidi lokuzikhethela kuze bushelelezi.

Okusemqoka

Yenziwe ngama-cashews aphelele namanzi, ubisi lwe-cashew alunalo i-lactose futhi lulayishwe ngamafutha, amaprotheni, namavithamini namaminerali amaningana.

Ukuphuza lolu hlobo lobisi kungakhuphula impilo yenhliziyo, kuthuthukise ukulawula ushukela egazini, kukhuthaze impilo yamehlo, nokuningi.

Ukwengeza ubisi lwe-cashew ekudleni kwakho, ungazenzela noma uthole imikhiqizo elungiselelwe ukuthengisa ezitolo eziningi.