Nyuchi mukume Icho chimwe chezvakanyanya kukoshesa zvigadzirwa zvenyuchi nekuda kwekunakidza kwayo kwekudya kwekudya uye zvingangoita hutano hunobatsira. Kubva kare kare, yakashandiswa mukurapa kwechisikigo kuvandudza hutano hwakanaka uye kurapa mamiriro akasiyana. Imwe yeakanakisa yeiyi superfood kugona kwayo kubatsira kudzora cholesterol yakakwira, dambudziko routano rinobata mamiriyoni evanhu pasi rose.
Chii chinonzi mukume wenyuchi?
Mukume wenyuchi upfu husingaonekwi hunowanikwa pamaruva. Nyuchi dzinounganidza mukume uyu dzosanganisa nekita nema enzymes ane mate, dzichigadzira tubhora tudiki twadzinotakura kuenda kumikoko yadzo. Kamwe ipapo, inochengetwa uye inoshandiswa se chikafu chikuru chekoroni, sezvo ichipa huwandu hukuru hwezvinovaka muviri zvakakosha izvo zvinofarira kukura kwayo uye kurarama.
Nutritional composition of nyuchi mukume
Ichi chigadzirwa chechisikigo ndeyechokwadi chitubu chekudya, sezvo ine yakasarudzika musanganiswa we mapuroteni, mavitamini, zvicherwa uye antioxidants. Zvikamu zvaro zvikuru zvinosanganisira:
- Mapuroteni uye akakosha amino acids: Iine chikamu chepamusoro cheprotein (20-25%), ine zvose zvakakosha amino acids izvo muviri unoda.
- Carbohydrates uye fiber: Inopa simba nekuda kwefructose uye glucose, mukuwedzera kune fiber inobatsira pakugaya.
- Mavhitaminzi: Iyo yakanaka sosi yevhitamini B (B1, B2, B6), vhitamini C, D, E uye K.
- Zvicherwa: Iine iron, calcium, phosphorus, magnesium, sodium, zinc uye potassium, yakakosha kune zvakasiyana mashandiro emuviri.
- Antioxidants: Iyo flavonoids uye carotenoids iripo inobatsira kuderedza kukuvara kwesero uye kukwegura kusati kwasvika.
Nyuchi mukume uye kukanganisa kwayo kune yakakwira cholesterol
High cholesterol ndiyo inonyanya kuisa njodzi yezvirwere zvemoyo senge arteriosclerosis. Zvimwe zvidzidzo zvinoratidza kuti kudya mukume wenyuchi kunogona kubatsira kuderedza LDL cholesterol ("yakaipa cholesterol") mazinga uye kuvandudza cholesterol chiyero mumuviri.
MaAntioxidants aripo mune nyuchi mukume, senge flavonoids, rubatsiro kuderedza oxidation yeLDL cholesterol, kuchidzivirira kunamatira kune tsinga. Mukuwedzera, zvirimo mune zvakakosha mafuta acids akadai se linolenic uye linoleic inobatsira kuvandudza hutano hwemwoyo uye kuderedza kuzvimba mu circulatory system.
Zvakakosha kufunga kuti nyuchi nyuchi, sechikamu chekudya kwakakwana, inogona kuva mubatsiri mukurwisana neholesterol yakawanda. Iyi superfood inopa mabhenefiti anogona kutsigira mamwe mararamiro ekuchinja anodiwa kuchengetedza hutano hwecholesterol mazinga.
Kana iwe uchida kudzidza zvakawanda nezve iyi superfood, unogona kutarisa zvimwe nezvazvo Zvakanakira nekuipira nyuchi mukume uye kuti ungaibatanidza sei mukudya kwako.
Zvimwe zvakanakira nyuchi mukume
Pamusoro pekugona kwayo kudzora cholesterol, nyuchi mukume inopa akawanda mabhenefiti ehutano:
- Inovandudza simba uye kuita kwemuviri: Nekuda kweiyo mapuroteni uye carbohydrate yemukati, inowanzoshandiswa nevatambi kuti kuvandudza kutsungirira uye kupora kwemhasuru.
- Inogadzirisa digestive system: Inokurudzira kuvandudzwa kwemaruva emukati, kuvandudza kudya uye kudzivirira matambudziko akadai sekuvhara.
- Inosimbisa immune system: Kusanganiswa kwayo kwevhithamini nemaminerari kunobatsira kusimbisa kudzivirira kwemuviri.
- Rwisa kuchembera nguva isati yakwana: Kutenda kune yakakwira antioxidant yemukati, inodzivirira masero kubva kukuvadzwa kweoxidative.
- Inogadzirisa hormonal balance: Zvakaonekwa kuti zvinogona kubatsira kubvisa zviratidzo zvine chekuita nekuenda kumwedzi uye kuenda kumwedzi.
Zvakanakira nyuchi mukume zvakakura, zvichiita kuti ive yakanaka yekuwedzera kune avo vari kutsvaga kuvandudza hutano hwavo zvakasikwa. Iyi superfood haingobatsiri kudzora cholesterol, asi inobatsirawo kuchengetedza hutano hwakakwana.
Nzira yekushandisa sei nyuchi mukume
Nyuchi nyuchi inogona kudyiwa nenzira dzakasiyana-siyana, zvinokurudzirwa kuikuya kana kuisiya kuti inyure. kunatsiridza kubatwa kwayo. Dzimwe sarudzo dzinosanganisira:
- Yakanyungudutswa mumvura, muto kana infusions.
- Yakasaswa pa yoghurt, smoothies kana zviyo.
- Yakasanganiswa neuchi ye kuwedzera mabhenefiti ayo.
Mishonga inokurudzirwa inosiyana zvichienderana nezera uye zvinodiwa nemunhu, asi kazhinji chipunu chimwe kana maviri pazuva zvakakwana kuti vawane mabhenefiti avo.
Kunyangwe mukume yenyuchi chiri chikafu chepamusoro chine zvinhu zvakawanda, zvakakosha kuyeuka kuti kushanda kwayo kunoenderana nezvinhu zvakasiyana uye kuti madyiro ayo anofanira kunge ari chikamu che kudya kwakakwana uye mararamiro ane hutano. Kana pane kusava nechokwadi kana mamiriro ezvinhu aripo, zvinogara zvichikurudzirwa kubvunza chiremba usati waisanganisira muzvokudya zvezuva nezuva.
