10 uru uru nke cashew nuts

Ndinaya

• Tebụl ihe oriri na-edozi ahụ
• Otu esi etinye ego na nri
• Esi kwadebe cashew nut butter
• Cashew aku nri uzommeputa

Osisi cashew bụ mkpụrụ nke osisi cashew ma bụrụ ezigbo enyi nke ahụike n'ihi na ọ nwere antioxidants ma nwee ọgaranya na abụba dị mma maka obi na mineral dị ka magnesium, iron na zinc, nke na-egbochi anaemia ma melite ahụike anụ ahụ, mbọ na ntutu.

Mkpụrụ osisi a mịrị amị nwere ike ịgụnye na nri na salads, enwere ike iri n'ụdị butter ma ọ bụ dị ka ihe mgbakwunye na nkwadebe ndị ọzọ, ma a ga-eri ya na obere akụkụ n'ihi oke caloric dị elu.

Uru nke mkpụrụ osisi cashew bụ n'ihi ọnụnọ nke ihe ndị dị mkpa maka ahụike nke ahụ, ma gụnye:

1. Na-egbochi ịka nká, ebe ọ bụ na ọ bara ọgaranya na antioxidants dị ka polyphenols, carotenoids na vitamin E, nke na-egbochi mmebi nke free radicals na sel;
2. Na-egbochi ọrịa obi, ebe ọ bụ na o nwere abụba na-edozi ahụ na polyunsaturated abụba, emep uta eri na antioxidants na-akwado mmụba nke "ezi" cholesterol, HDL, na-enyere aka belata "ọjọọ" cholesterol, LDL;
3. Na-achịkwa shuga shuga, n'ihi na ọ bara ọgaranya na eriri ndị na-egbu oge mmịnye sugars, na-ezere spikes glycemic, na mgbakwunye na inye aka belata nsị nke insulin, ịbụ nhọrọ kachasị mma maka ndị nwere ọrịa shuga ma ọ bụ na insulin na-eguzogide;
4. Mee ka ebe nchekwa di nma, n'ihi na o nwere selenium, micronutrient nke na-arụ ọrụ dị ka antioxidant ma gbochie mmebi nke na-akpata free radicals na ụbụrụ sel. Na mgbakwunye, o nwekwara vitamin E, nke nwere ike inye aka igbochi ọrịa dịka Alzheimer na Parkinson;
5. Na-egbochi ma ọ bụ na-eme ka ịda mbà n'obi dịkwuo mma, ebe ọ bụ na ọ bara ọgaranya na zinc, nke, dị ka ụfọdụ ọmụmụ si kwuo, bụ mineral nke ejikọtara ụkọ ya na ọnọdụ a;
6. Na-ebelata ọbara mgbali, ahụ mgbu, isi ọwụwa, migraines na ike ọgwụgwụ ahụ ike, ebe ọ bụ na ọ bara ọgaranya na magnesium ma nwee ihe mgbochi mkpali;
7. Na-eme ka usoro ahụ ji alụso ọrịa ọgụ ike, n'ihi na o nwere zinc, vitamin E na A;
8. Na-egbochi osteoporosis, n'ihi na ọ nwere calcium na phosphorus, mineral ndị a dị mkpa maka ịchekwa ma ọ bụ ịba ụba ọkpụkpụ;
9. Na-egbochi ma na-emeso anaemia, n'ihi na ọ bara ọgaranya na ígwè na folic acid;
10. Na-echekwa ahụ ike, ntutu na mbọ, dịka o nwere ọla kọpa, selenium, zinc na vitamin E, nri ndị dị mkpa iji kpuchie akpụkpọ ahụ. kwalite uto ma sie ike nke mbọ ma melite mgbasa ọbara na isi ala.

N'agbanyeghị uru ya, a ga-eri mkpụrụ osisi cashew na obere akụkụ, ebe ọ nwere nnukwu calorie na, ya mere, mgbe a na-a consumedụbiga ya ókè, ọ nwere ike ịkwalite uru ibu. Enwere ike ịchọta mkpụrụ osisi a mịrị amị na nnukwu ụlọ ahịa ma ọ bụ ụlọ ahịa mgbakwunye.

Tebụl ihe oriri na-edozi ahụ

Tebụl na-esonụ na-egosi ozi gbasara nri na gram 100 nke mkpụrụ osisi cashew:

Ọ dị mkpa ịkọ na iji nweta uru niile a kpọtụrụ aha n'elu, a ga-etinye cashews na nri kwesịrị ekwesị ma dị mma.

Otu esi etinye ego na nri

Enwere ike iri mkpụrụ osisi cashew na obere akụkụ, ihe dị ka gram 30 kwa ụbọchị, ọkacha mma na enweghị nnu. Enwere ike itinye mkpụrụ osisi a mịrị amị na nri na nri ndị ọzọ dị ka mkpụrụ osisi na yoghurts, tinyekwara ya na salads na usoro nri dị ka mgbawa, kuki na achịcha.

Na mgbakwunye, enwere ike gwerie mkpụrụ ego cashew ma ọ bụ zụta ya n'ụdị ntụ ọka maka ojiji na usoro nri yana n'ụdị bọta maka ite mmanụ.

Esi kwadebe cashew nut butter

Iji kwadebe bọta cashew nut, tinye naanị 1 iko nke mkpụrụ osisi a na-enweghị akpụkpọ anụ na toast na blender ruo mgbe e guzobere ude creamy, a ga-echekwa ya n'ime akpa nwere mkpuchi na friji.

Ke adianade do, ọ ga-ekwe omume ime ka butter dịkwuo nnu ma ọ bụ na-atọ ụtọ dị ka uto, ọ nwere ike ịtọ nnu na obere nnu ma jiri obere mmanụ a sweetụ mee ya ụtọ.

Cashew aku nri uzommeputa

N'ihi na ọ bụ nri bara ụba na abụba dị mma, osisi cashew bụ nhọrọ dị mma iji nyere gị aka ịkwụsị ibu ma nwee ike ịkọ obere nri carb. Nke a bụ otu esi eme achịcha aja aja na-atọ ụtọ na chestnut a:

Efrata:

• 1 1/2 iko tii site na ntụ ọka cashew;
• 1 ngaji nke flaxseed ntụ ọka;
• 1 ngaji nnu nke nnu;
• 1/2 teaspoon nke mmiri soda;
• 1 tablespoon nke sunflower mkpụrụ;
• 2 tablespoons nke chopped cashew nuts;
• 3 àkwá a kụrụ akụ;
• 2 ngaji mmanụ a honeyụ;
• 1 ngaji nke apụl cider mmanya;
• 1 ngaji nke ahihia ohuru dika rosemary na thyme;
• Bọta na griiz pan.

Nkwadebe mode:

Ghichaa ihe niile ma e wezụga akwa. Na akpa ọzọ, jiri akwa richaa àkwá ahụ nke ọma ma tinye ya na ihe ndị ọzọ. Wunye ngwakọta ahụ na akụkụ akụkụ anọ maka achịcha tee, ma tinye ya na oven ọkụ na 180ºC ihe dị ka nkeji 30.