Kana uri kutarisa kalori yako kana kudya kwekhabhohydrate , zvinobatsira kuziva chikafu chezvokudya pamiti nemiti. Itafura inotevera inoratidza dhiyabhorosi imwechete yeiyo yakasvibira uye / kana yakasvibiswa nutsuwa uye mbeu dzakanyorwa, kusanganisira magiramu emakrobahydrates, fiber, net carbs, nemhando dzakasiyana dzemafuta. Kuti uverenge mafuta akawanda e-polyunsaturated, onai omega-3 uye omega-6 nhamba pamwe chete.
Cherechedza kuti kana nutswa kana mbeu dzakabikwa mumafuta, pachava nemafuta uye makoriri kupfuura zvinoratidzwa.
Carbohydrates uye Mafuta muNuts uye Mbeu (1 Ounce)
| Cal | Tot. Carb | Fiber | Net Carb | Sat. Fat | Mono Fat | ω-3 Fat | ω-6 Fat | |
| Amamondi | 164 | 6.1 | 3.5 | 2.6 | 1.1 | 8.9 | 0 | 3.5 |
| Brazil Nuts | 187 | 3.3 | 2.1 | 1.2 | 4.6 | 6.8 | 0 | 6.9 |
| Cashews | 163 | 9.3 | 0.9 | 8.4 | 2.6 | 7.7 | 0 | 2.2 |
| Chestnuts, Europe | 69 | 15 | 1.4 | 13.6 | 0.1 | 0.2 | 0 | 0.25 |
| Chia Seeds | 138 | 11.9 | 9.8 | 2.1 | 0.9 | 0.6 | 0.04 | 6.7 |
| Kozi * | 187 | 6.7 | 4.6 | 2.1 | 16.2 | 0.8 | 0 | 0.2 |
| Flax Mbeu | 112 | 6.1 | 5.7 | 0.4 | 0.8 | 1.6 | 0 | 6 |
| Hazelnuts | 178 | 4.7 | 2.7 | 2 | 1.3 | 12.9 | 0 | 1.1 |
| Macadamia Nutsva | 204 | 3.9 | 2.4 | 1.5 | 3.4 | 16.7 | 0 | 0.43 |
| Peanuts | 161 | 4.6 | 2.4 | 2.2 | 1.8 | 6.9 | 0 | 4.4 |
| Pecans | 196 | 3.9 | 2.7 | 1.2 | 1.8 | 11.6 | 0 | 6.1 |
| Pine Nuts | 191 | 3.7 | 1 | 2.7 | 1.4 | 5.3 | 0 | 9.7 |
| Pistachios | 159 | 7.7 | 3 | 4.7 | 1.7 | 6.6 | 0 | 4.1 |
| Pumpkin Mbeu | 158 | 3 | 1.7 | 1.3 | 2.5 | 4.6 | 0.02 | 5.9 |
| Sesame Mbeu | 103 | 4.2 | 2.1 | 2.1 | 1.25 | 3.4 | 0 | 3.9 |
| Sunflower Mbeu yakanyunguduka | 102 | 3.5 | 1.5 | 2 | 0.78 | 3.2 | 0.21 | 4 |
| Walnuts, Shona | 185 | 3.9 | 1.9 | 2 | 1.7 | 2.5 | 0 | 13.4 |
* Kokoti - yakasvibiswa uye isina kunyorerwa
Nutsu nembeu Zvakatakurwa Neimwe Mishonga Zvimwewo
Pamusoro pemafuta ane utano, nutswe nembeu zvine zvakawanda zvine mishonga, kunyanya fiber, maminera (zvakadai se magnesium uye calcium), mapuroteni, uye phytonutrients.
Zvinonzwisisika kana iwe ukaona kuti nutswe nembeu zvinotarisirwa kudyara mbeu kusvikira yabuda midzi uye mashizha, zvichibvumira kuti simiti itange kuunganidza nekuita michero payo. Zvose izvi, pamwe nenyuchi uye mbeu zvinonyatsonaka muma carbohydrates.
Kuchengeta Nutsva nembeu
Nokuda kwehutano hwakanakisisa, nutsuwa uye zviyo mufiriji kana friji kuitira kuti mafuta asapinda rancid.
Nuts uye mbeu dzine mazinga akawandisa emafuta e- polyunsaturated (omega-3 mafuta uye omega-6 mafuta) zvinononoka nyore nyore, sezvinoita nuts uye mbeu dzakaputsika, dzakasarudzwa, kana pasi kuti zvive zvokudya.
Nutsanga Ungave Neimwe Utano Makomborero
Mune chidzidzo cheMediterranean, maorivhi uye / kana nuts akawedzerwa kune kudya kwevatori vechikamu. Kunze kwehumwe mazano ehutano hwakanaka kuburikidza nehutano hwehutano uye kushandura chirwere chemagetsi uye kupererwa kwepfungwa, zvinoonekwa kuti kuwedzera muorivhi kana nutswa hazvina kuguma kuwedzerwa kuwanda kwenhamba dzevanhu dzakadya. Zvinoratidzika kuti izvi zvinodyiwa zvakanyanyisa zvokuti vatori vechikamu vanozvicheka kuderedza dzimwe nzvimbo dzemakori.
Uyezve, nutswe inogona kubatsira kuderedza cholesterol uye kuita kuti utano huve nani hwehutano, zvichienderana nekukwanisa kwavo kuderera pasi-density lipoprotein (LDL) cholesterol maitiro uye kuderedza kuputika kunosangana nehosha yemoyo. Nhengo dzejeri dzichiri kunze kana kuti kwete marimu zvakanyatsonaka kune mwoyo wako, asi dzine zvakawanda zvekudya mukati mazvo, saka kuwedzera zvishoma kudya kwako hakugoni kukuvadza uye kunogona kubatsira.
The Best Nuts yeDot-Carb Diets
Kana iwe uri pane zvakadyiwa-carb, kudya kwe nut nemashizha mashomanana mabhakiti eBrazil, mapaini emapine, walnuts, pecans, makungu a macadamia, marangi, uye hazelnuts.
Wedzerai kune saladhi yako kana yemiriwo yakagadzirwa kuti ubatsire kuderedza nzara uye ikupe zvimwe zveprotein uye fiber.
Sources:
Babio, N, Toledo, E, Estruch, E, uye al. Zvokudya zveMediterranean uye Syndrome Zvirwere Mamiriro ezvinhu mu PREDIMED Randomized Trial. Canadian Medical Association Journal. 2014; 186 (17): E649-E657.
Estruch, R, Ros, E, Martinez-Gonzalez, MA. Kunyanya Kudzivirira Kwezvirwere Zvine Mwoyo neMediterranean Diet. New England Journal of Medicine . 2013; 368: 1279-1290.
> Mayo Clinic. Nuts uye Mwoyo Wako: Kudya Nutswa Kwemwoyo Yehutano. Yakabudiswa musi waSeptember 15, 2016.
United States Dhipatimendi Rezvekurima (USDA), Agricultural Research Service. National Nutrient Database yeTeal Reference, Release 28, 2016.
Valls-Pedret C, Sala-Vila, A, Serra-Mir, M. Mharidzo yeMediterranean uye Zuva-Rinoenderana Nechirangariro Inopera: A Randomized Clinical Trial. JAMA Internal Medicine. 2015; 175 (7): 1094-1103.