Macadamia mutsva-rudzi rwemuti munhu unozvarwa kuAustralia-unowanikwa mukurumbira wakaipa nekuda kwemafuta avo uye maitiro avo okuiswa mumakanda nekiki. Zvisinei, makadhamusi makadamia anochera-azere noutano hwakanaka, kusanganisira iron, vitamini B6, protein, uye magnesium. Kufanana nemimwe michero yemiti, zvimwe zvidzidzo zviri kuratidza kuti maradamia macadamia angave nemafaro-ane utano hwakanaka-kusanganisira kuchengetedza huwandu hwemadziro mukati mehutano hwakanaka.
Izvo Zvidzidzo Zvakatora Macadamia Nuts
Izvo hazvina kumbove nekuongorora kwakaitwa nemakwenzi emakadadamia nekuenzanisa nemamwe mavanga anozivikanwa, akadai sa walnuts , pistachios , uye maamondi -ayo ose akaratidzwa kuderedza cholesterol mune zvidzidzo. Idzo shomanana, zvidzidzo zviduku zvakatarisa kunyora-kuderedza migumisiro yemakungu emakadadamia kwakaitwa nevanhu vakange vane utano hwakanaka kana vakawandisa uye vaiva nehotera yakanyanya yepamusoro.
Mune zvidzidzo izvi, makiromita makumi mana kusvika ku90 emakungu emakadadamia aidyiwa zuva rega kwemavhiki mashanu. Makungu emakadadamia akashandiswa zvakajeka, akabikwa, ainyanya kunyutiwa, kana kuti ane zvinonhuwira zvakawedzerwa kwavari. Vakapedzwa vari voga kana kudyiwa nezvimwe zvikafu sechikamu chekudya kwakanaka. Kubva pane zvidzidzo izvi, zvakawanikwa kuti:
- Zvose zvinokonzerwa necholesterol zvinoderedzwa nepakati pepakati pe3 muzana ne9 muzana.
- LDL cholesterol mazinga zvakaderera kusvika kusvika 9 muzana.
- HDL cholesterol yakasiyana zvakasiyana-siyana. Mune rumwe ruzivo, HDL yakawedzerwa kusvika kusvika ku8 kubva muzana, asi zvimwe zvidzidzo zvakaona kuderera kuduku muhuwandu hweHDL.
- Triglyceride mazinga haana kunyanya kubatwa.
Vanhu vanodya makwenzi emakadadamia zvakare vakaonekwa kuti varambe vachiita basa ravo rakazara mukati mekudzidza.
Macadamia Nutswa uye Nhamba dzeCholesterol Zasi
Hazvinyatsozivikanwi kuti macadamia nutso anobatsira sei kuderedza cholesterol mazinga. Zvisinei, panoita seine michina shomanana yakatakurwa mumuchu muduku muto unogona kuita kuti hukwanise kuderedza cholesterol, kusanganisira fiber yakasanganiswa , mafuta anonzi monounsaturated , uye phytosterols .
Ongororo dzakapfuura dzakaratidza kuti zvose izvi zvinovaka muviri zvine simba rekudzikisa zviduku zveLDL cholesterol. Zvidzidzo zvakare zvakaratidza kuti mafuta anonzi monounsaturated anogona kuwedzera HDL cholesterol mazinga.
Zvokudya zvako zvePilidid-Zvishoma
Kune zvidzidzo zvishomanana zvinoratidza kuti zvishoma zvishoma (40 magamu kana anenge 1.5 ounces) emiti yemacadamia zvinogona kukonzera zvishoma kuderedza LDL yako uye zvachose cholesterol mazinga. Zvimwe zvidzidzo zvaizodikanwa kuti zvienderere mberi nekutsvaga cholesterol-kuderedza migumisiro yemakungu macadamia.
Macadamia makungu anowedzera mumishonga yakawanda inokosha, uye kuti iyo yakakwirira muzvivako zvakasanganiswa necholesterol, zvakadai sefiber uye monounsaturated mafuta, inovapa zvokudya zvakanaka zvinosanganisira mukurara-kunonoka kwekudya kana iwe uri kutsvaga zvishoma of different. Macadamia misi yakanyanyisa, saka pane nzira dzakawanda dzokushandisa iyi ino inonaka muzvokudya zvine utano:
- Kushungurudza mumakwenzi mashoma macadamia mune chero zviyo zvose zvezviyo zvingwa.
- Kubata zvishoma zvemakungu emakadadamia sechakurumidza kudya. Kana iwe uri kutarisa munyu wako, ita nechokwadi chokuti unosarudza zvakasiyana-siyana zvemuti.
- Kuwedzera macadamia makungu kumashizha ako.
- Kunyorera mavanga mashoma macadamia uye kuowedzera iwo kumakumbo ako akanaka nemativi.
Kunyange zvazvo vane michero-yakawanda, maradamia makunguwo akareba mumakori uye mafuta-saka angaita kuti iwe uwedzere kuwanda kana iwe ukawedzeredza mukati mavo. Kuti udzivise izvi, unofanirwa kuva nechokwadi chokuti iwe uri kutora zvimwe zvekudya mune zvekudya zvako nemakwenzi emadadamia, pane kuwedzera marusi macadamia pane zvaunotodya zuva rimwe nerimwe.
> Sources:
> Del Gobbo LC, Falk MC, Feldman, et al. Migumisiro yemiti yemiti pamusoro pemaputi eropa, apolipoproteins, neropa rekuongorora: kuongorora kwakarongeka, kuongorora meta uye kupindura kwechirwere chemashure makumi maviri nematanhatu ekudzivirira. Am J Clin Nutritio 2015; 102: 1347-1356.
> Garg ML, Blake RJ, Wills RBH et al. Macadamia nhu inoshandiswa inogadzirisa zvinokonzera njodzi zvinokonzerwa nehutano hwehutano muhutachiona. Lipids 2007; 42: 583-587.
> Griel AE, Cao Y, Bagshaw DD, et al. A macadamia nut rich diet inoderedza zvakakwana uye LDL cholesterol muvarume nevakadzi vanyoro hypercholesterolemic. J Nutriti 2008; 138: 761-767.