Melemo e 10 ea phepo e nepahetseng le bophelo bo botle ba lebese la Cashew

Litaba

• 1. E na le Limatlafatsi
• 2. E ka matlafatsa bophelo bo botle ba pelo
• 3. E loketse bophelo bo botle ba mahlo
• 4. E se eka Thuso ea ho Koala Mali
• 5. E kanna ea Ntlafatsa Taolo ea Tsoekere ea Mali
• 6. E Molemo Bakeng sa Letlalo la Hao
• 7. E kanna ea ba le Litlamorao tsa Anticancer
• 8. Ho matlafatsa bophelo bo botle ba 'mele ho itšireletsa mafung
• 9. E ka Ntlafatsa Phokolo ea mali ea khaello ea tšepe
• 10. E kenyelletsoa habonolo lijong tsa hau
• Mokhoa oa ho Etsa Lebese la Cashew
• Ntlha ea Bohlokoa

Lebese la cashew ke seno se tloaelehileng sa nondairy se entsoeng ka li-cashews le metsi kaofela.

E na le botlolo e tsitsitseng, e nang le botsitso 'me e laetsoe ka livithamini, liminerale, mafura a phetseng hantle, le metsoako e meng e thusang ea limela.

E fumaneha ka mefuta e sa tsoakoang le e tsoekere, lebese la cashew le ka nka sebaka sa lebese la khomo mefuteng e mengata ea diresepe.

E ka matlafatsa boits'ireletso ba mmele mme ea ntlafatsa bophelo ba pelo, leihlo le letlalo.

Mona ke melemo e 10 ea phepo e nepahetseng le bophelo bo botle ba lebese la cashew.

1. E na le Limatlafatsi

Lebese la cashew le na le mafura a phetseng hantle, liprotheine le livithamini le liminerale tse fapaneng.

Boholo ba mafura a seno sena se nang le phepo e ntle a tsoa ho mafura a nang le mafura a mangata a matlafatsang bophelo bo botle ba pelo le a fanang ka melemo e meng (1,).

Mefuta e rekiloeng ka mabenkeleng e ka ba le limatlafatsi tse fapaneng ho fapana le mefuta e iketselitsoeng.

Mona ke papiso ea kopi e le 'ngoe (240 ml) ea lebese le entsoeng ka maiketsetso - le entsoe ka metsi le ligrama tse 28 tsa cashews - ho kopi e le' ngoe (240 ml) ea lebese la cashew le sa tsoekere ().

Metsoako	Lebese la maiketsetso le iketselitsoeng	Lebese la cashew le rekiloeng lebenkeleng
Lik'halori	160	25
Li-carbs	9 dikgerama	1 gram
Liprotheine	5 dikgerama	tlase ho 1 gram
Mafura	Ligrama tse 14	2 dikgerama
Faeba	1 gram	0 dikgerama
Magnesiamo	20% ea Boleng ba Letsatsi le Letsatsi (DV)	0% ea DV
Tšepe	10% ea DV	2% ea DV
Potasiamo	5% ea DV	1% ea DV
K'halsiamo	1% ea DV	45% ea DV *
Vithamine D	0% ea DV	25% ea DV *

e bontša limatlafatsi tse ekelitsoeng ka ho matlafatsa.

Li-milk tsa li-cashew tsa khoebo hangata li matlafatsoa ka livithamini le liminerale mme li na le limatlafatsi tse ngata haholo, ha li bapisoa le mefuta ea maiketsetso.

Leha ho le joalo, ka kakaretso li fana ka mafura le liprotheine tse fokolang 'me ha li kenyelle fiber. Ntle le moo, mefuta e rekiloeng mabenkeleng e kanna ea ba le lioli, lintho tse bolokang, le tsoekere e ekelitsoeng.

Mahe a maiketsetso a cashew ha a hloke ho khathatsoa, ​​e leng ho eketsang fiber ea bona.

Li boetse li tletse magnesium - diminerale ea bohlokoa bakeng sa lits'ebetso tse ngata tsa 'mele, ho kenyeletsoa ts'ebetso ea methapo, bophelo bo botle ba pelo le taolo ea khatello ea mali ().

Limela tsohle tsa cashew ka tlhaho ha li na lactose mme li ka nka sebaka sa lebese la khomo bakeng sa ba nang le bothata ba ho sila lebese.

Mefuta ea maiketsetso e na le protheine e fokolang, khalsiamo le potasiamo ho feta lebese la khomo empa e na le mafura a sa phelelang hantle, tšepe le magnesium ().

Kakaretso Lebese la cashew le na le limatlafatsi, ho kenyeletsoa mafura a sa silafatsoang, protheine, livithamini le liminerale. Mefuta e iketselitsoeng hangata e na le phepo e ntle, leha mefuta e rekiloeng mabenkeleng e ka matlafatsoa ka vithamine D le calcium.

2. E ka matlafatsa bophelo bo botle ba pelo

Liphuputso li hokahantse lebese la cashew le kotsi e tlase ea lefu la pelo.

Seno sena se thehiloeng semeleng se na le li-acid tse ngata tsa polyunsaturated le monounsaturated. Ho sebelisa mafura ana sebakeng sa a fokolang hantle ho ka fokotsa menyetla ea lefu la pelo ().

Lebese la cashew le boetse le na le potasiamo le magnesium - limatlafatsi tse peli tse ka matlafatsang bophelo bo botle ba pelo le ho thibela lefu la pelo.

Ha ho hlahlojoa lithuto tse 22, batho ba nang le potasiamo e phahameng ka ho fetisisa ba bile le kotsi e tlase ea 24% ea stroke ().

Tlhahlobo e 'ngoe e phethile hore ho kenella haholo ka magnesium, hammoho le maemo a phahameng a mali a diminerale ena, ho fokolitse lisosa tsa likotsi tsa lefu la pelo, ho kenyeletsoa lefu la tsoekere le khatello e phahameng ea mali ().

Leha ho le joalo, lebese la cashew le rekiloeng lebenkeleng le lula le le tlase mafura a sa pheleng hantle, a nang le potasiamo le magnesium ho feta mefuta e iketselitsoeng.

Kakaretso Lebese la cashew le na le mafura a sa pheleng hantle a nang le pelo, potasiamo le magnesium - tseo kaofela li ka thusang ho thibela lefu la pelo.

3. E loketse bophelo bo botle ba mahlo

Li-cashews li ruile li-antioxidants lutein le zeaxanthin ().

Lik'hemik'hale tsena li ka thibela tšenyo ea lisele tsa mahlo a hau ho bakoa ke limolek'hule tse sa tsitsang tse bitsoang li-radicals tsa mahala ().

Phuputso e 'ngoe e fumane kamano e bohlokoa lipakeng tsa maemo a tlase a mali a lutein le zeaxanthin le bophelo bo bobe ba' mele ().

Ho ja lijo tse nang le lutein le zeaxanthin ho ka fokotsa menyetla ea ho holofala ha li-macular tse amanang le lilemo (AMD), lefu la mahlo le bakang tahlehelo ea pono.

Phuputso e 'ngoe e bontšitse hore batho ba nang le tšebeliso e phahameng ka ho fetisisa ea lutein le zeaxanthin - le litekanyetso tse phahameng tsa mali tse boletsoeng esale pele tsa li-antioxidants - ba na le menyetla e 40% ea ho ba le AMD () e tsoetseng pele.

Mefuta e phahameng ea mali ea lutein le zeaxanthin le eona e hokahantsoe le kotsi e tlase ea 40% ea mafu a amanang le lilemo ho batho ba baholo ().

Kaha li-cashews ke mohloli o motle oa lutein le zeaxanthin, ho eketsa lebese la cashew lijong tsa hau ho ka thusa ho thibela mathata a mahlo.

Kakaretso Lebese la cashew le na le li-antioxidants tse ka fokotsang kotsi ea ts'enyo ea mokokotlo, ho senyeha ha macular ka lilemo, le lera la mahlo.

4. E se eka Thuso ea ho Koala Mali

Lebese la cashew le na le vithamine ea K e ngata, e bohlokoa bakeng sa ho hoama ha mali (,, 16).

Ho se fumane vithamine K e lekaneng ho ka fella ka ho tsoa mali a mangata.

Le ha khaello ea vithamine K ho batho ba baholo ba phetseng hantle e sa fumanehe haholo, batho ba nang le mafu a ho ruruha (IBD) le mathata a mang a malabsorption ba na le monyetla oa ho haelloa ke (16,).

Ho ja lijo tse nang le vithamine K e ngata, joalo ka lebese la cashew, ho ka thusa ho boloka maemo a lekaneng a protheine ena.

Leha ho le joalo, ho eketseha ha lijo tse nang le vithamine K ho ka fokotsa ts'ebetso ea meriana ea ho fokotsa mali ().

Haeba u noa meriana e fokotsang mali, ikopanye le mofani oa tlhokomelo ea bophelo pele u etsa liphetoho lijong tsa hau.

Kakaretso Lebese la cashew le na le vithamine ea K e ngata, phepo e bohlokoa bakeng sa ho koala mali. Kahoo, e ka u thusa ho boloka maemo a lekaneng. Haeba u le litlhare tse fokotsang mali, ikopanye le mofani oa tlhokomelo ea bophelo pele u eketsa lijo tsa hau tse nang le vithamine-K tse ngata.

5. E kanna ea Ntlafatsa Taolo ea Tsoekere ea Mali

Ho noa lebese la cashew ho ka thusa ka taolo ea tsoekere maling - haholo ho batho ba nang le lefu la tsoekere.

Li-cashews li na le metsoako e ka khothalletsang taolo e nepahetseng ea tsoekere maling 'meleng oa hau.

Phuputso e 'ngoe e fumane hore motsoako oa li-cashews o bitsoang anacardic acid o hlohlellelitse ts'oaetso ea ho potoloha tsoekere ea mali liseleng tsa mesifa ea rat ().

Lipatlisiso ka nate e tšoanang le eona e nang le anacardic acid li fumane hore lintlha tse tsoang lebeseng la linate li theotse haholo maemo a tsoekere maling ka likhoto tse nang le mofuta oa 2 lefu la tsoekere ().

Ntle le moo, lebese la cashew ha le na lactose mme ka hona le na le li-carbs tse fokolang ho feta lebese. Ho e sebelisa sebakeng sa lebese la khomo ho ka thusa ho laola tsoekere maling ho ba nang le lefu la tsoekere.

Leha ho le joalo, ho hlokahala lipatlisiso tse ling ho utloisisa hamolemo melemo ea lebese la cashew ho laoleng lefu la tsoekere.

Kakaretso Metsoako e meng ea lebese la cashew e ka thusa ho laola tsoekere maling ho batho ba nang le lefu la tsoekere, empa ho hlokahala lipatlisiso tse ling.

6. E Molemo Bakeng sa Letlalo la Hao

Li-cashews li laetsoe ka koporo ().

Ka hona, lebese le tsoang linate tsena - haholo mofuta o iketselitsoeng - le ruile le matsoai ana.

Koporo e bapala karolo e kholo ho theheng liprotheine tsa letlalo mme e bohlokoa molemong oa bophelo bo botle ba letlalo ().

Serafshoa sena se laola tlhahiso ea collagen le elastin, liprotheine tse peli tse tlatsetsang ho saroloheng ha letlalo le matla ().

Ho boloka maemo a nepahetseng a collagen 'meleng oa hau ho khothaletsa bophelo bo botle ba letlalo, ha collagen e sa lekanang e ka lebisa botsofaling ba letlalo.

Ho sebelisa lebese la cashew le lijo tse ling tse nang le koporo ho ka matlafatsa tlhahiso ea 'mele ea' mele ea hau ea collagen le ho boloka letlalo la hao le shebahala le phetse hantle ebile le le lecha.

Kakaretso Kaha lebese la cashew le na le koporo e ngata, e ka ntlafatsa bophelo ba letlalo ka ho matlafatsa tlhahiso ea collagen 'meleng oa hau.

7. E kanna ea ba le Litlamorao tsa Anticancer

Liphuputso tsa li-test-tube li fana ka maikutlo a hore metsoako ea lebese la cashew e ka thibela nts'etsopele ea lisele tse itseng tsa mofets'e.

Li-cashews li phahame haholo ka anacardic acid, motsoako o ka loantšang li-radical tse lokolohileng tseo ho nahanoang hore li ka kenya letsoho kholisong ea mofets'e (, 24, 25).

Phuputso e 'ngoe e entsoeng ka "tube" e fumane hore asacardic acid e emisitse ho ata ha lisele tsa mofets'e oa motho ().

E 'ngoe e bontšitse hore anacardic acid e ntlafalitse tšebetso ea moriana o thibelang kankere khahlano le lisele tsa mofetše oa letlalo la motho ().

Ho sebelisa lebese la cashew ho ka fa 'mele oa hau asiti ea anacardic e ka thusang ho thibela kholo ea lisele tsa mofetše.

Leha ho le joalo, lipatlisiso tsa hajoale li lekantsoe ho lithuto tsa li-test-tube. Liphuputso tse ling - haholoholo bathong - lia hlokahala ho utloisisa hamolemo litheko tsa li-cashews tsa anticancer.

Kakaretso Asiti ea Anacardic e fumanoang li-cashews e bontšitsoe e emisa ho ata ha lisele tse itseng tsa mofets'e le ho ntlafatsa litlamorao tsa meriana ea anticancer lithutong tsa "tube-test". Leha ho le joalo, lipatlisiso tse ling sebakeng sena lia hlokahala.

8. Ho matlafatsa bophelo bo botle ba 'mele ho itšireletsa mafung

Li-cashews le lebese tse tsoang ho tsona li na le li-antioxidants le zinc ().

Sena se ka thusa ho matlafatsa boits'ireletso ba mmele.

Boithuto bo bonts'a hore linate li ka fokotsa karabelo ea ho ruruha 'meleng oa hau le ho ntlafatsa boits'ireletso, mohlomong hobane ke mohloli o motle oa li-antioxidants le metsoako e meng e loantšang ho ruruha le mafu (,,).

Ntle le moo, 'mele oa hau o sebelisa zinc ho etsa lisele tsa' mele tse thusang ho loants'a maloetse le tšoaetso. Serafshoa sena se ka sebetsa joalo ka antioxidant e ka emisang tšenyo ea lisele e amehang ho ruruheng le mafu (,).

Phuputso e 'ngoe e ile ea amahanya zinki le mali a mangata a tšoaeang ho ruruha, joalo ka protheine ea C-reactive (CRP) ().

Zinki ea lebese la cashew e ka thusa ho fokotsa ho ruruha 'meleng oa hau le ho ntlafatsa boits'ireletso.

Kakaretso Lebese la cashew le na le metsoako e kang li-antioxidants le zinki tse ka loantšang ho ruruha le ho matlafatsa boits'ireletso ba mmele.

9. E ka Ntlafatsa Phokolo ea mali ea khaello ea tšepe

Ha 'mele oa hau o sa fumane tšepe e lekaneng, o ke ke oa hlahisa liprotheine tse ngata tsa hemoglobin tse thusang lisele tse khubelu tsa mali ho tsamaisa oksijene. Sena se fella ka phokolo ea mali mme se lebisa ho mokhathala, ho tsekela, ho hema hanyane, matsoho kapa maoto a batang, le matšoao a mang ().

Phuputso e 'ngoe e fumane hore basali ba nang le ts'epe e tlase ea tšepe ba na le menyetla e batlang e le makhetlo a tšeletseng ea ho ba le phokolo ea mali ho feta ba sebelisang ts'epe e lekaneng ().

Ka hona, ho fumana tšepe e lekaneng lijong tsa hau ho bohlokoa ho thibela kapa ho ntlafatsa matšoao a khaello ea mali ea khauta.

Kaha lebese la cashew le na le tšepe e ngata, e ka u thusa ho boloka maemo a lekaneng. Leha ho le joalo, 'mele oa hau o monya tšepe ea mofuta ona ha o e sebelisa ka mohloli oa vithamine C ().

Ho eketsa ho monya tšepe ha hau ho tsoa lebeseng la cashew, leka ho e kopanya ka smoothie le fragole kapa lilamunu tse ncha tse nang le vithamine C.

Kakaretso Lebese la cashew le na le tšepe 'me le ka thibela khaello ea mali ea khaello ea tšepe. Ho eketsa ho monya ha hau tšepe ho tsoa lebeseng lena la nondairy, e je ka mohloli oa vithamine C.

10. E kenyelletsoa habonolo lijong tsa hau

Lebese la cashew ke tlatsetso e fapaneng le e phetseng hantle lijong tsa hau.

Kaha ha e na lactose, e loketse ba qobang lebese.

E ka sebelisoa sebakeng sa lebese la khomo mefuteng e mengata ea diresepe - ho kenyeletsoa li-smoothies, thepa e besitsoeng, le lithollo tse batang kapa tse chesang. U ka e eketsa hape ka lisoseng ho li etsa creamier kapa ua e sebelisa ho etsa ice cream.

Ho feta moo, kaha lebese la cashew le na le botenya bo bosehla, le latsoeha hamonate ka lino-mapholi tsa kofi, chokolete e chesang kapa tee.

Hopola hore leha e ka emisoa lebese la khomo, lebese la cashew le na le tatso ea linate, e tsoekere.

Haeba u thahasella ho eketsa lebese la cashew lijong tsa hau, u ka li reka mabenkeleng a mangata kapa ua iketsetsa. Batla mefuta e sa tsoekere e se nang metsoako e sa hlokahaleng.

Kakaretso O ka eketsa lebese la cashew ho smoothies, lino tsa kofi, lijo-thollo, thepa e besitsoeng le lipepe tse ngata. E fumaneha mabenkeleng a mangata kapa o ka e etsa hae.

Mokhoa oa ho Etsa Lebese la Cashew

Ho etsa lebese la cashew ho bonolo haholo.

Hape, mofuta oa maiketsetso o tsepamisitsoe haholoanyane mme ka hona o na le limatlafatsi tse ngata ho feta mefuta ea khoebo.

Hape o ka laola hore na o eketsa tsoekere le lisebelisoa tse ling tse kae.

Ho etsa lebese la cashew, inela kopi e le 'ngoe (ligrama tse 130) tsa likhase ka metsing a chesang haholo metsotso e 15 kapa metsing a mocheso oa kamore bakeng sa lihora tse 1-2 kapa ho feta.

Hlatsoa 'me u hlatsoe li-cashews, ebe u li kenya ho blender ka likopi tse 3-4 (720-960 ml) tsa metsi. Koahela holimo ka metsotsoana e 30 ho isa ho motsotso o le mong kapa ho fihlela o boreleli ebile o le boreleli.

O ka eketsa matsatsi, mahe a linotši, kapa sirapo ea maple ho natefisa, haeba ho le joalo. Likeketso tse ling tse tsebahalang li kenyelletsa letsoai la leoatle, phofo ea cocoa, kapa tlhahiso ea vanilla.

Ho fapana le boholo ba limela tse ling tse thehiloeng limela, ha ua tlameha ho sefa lebese la cashew ka thaole e tšesaane kapa cheesecloth.

U ka boloka lebese la hau la cashew ka nkho ea khalase kapa setshelo sehatsetsing matsatsi a mararo ho isa ho a mane. Haeba e arohana, sisinya feela pele e sebelisoa.

Kakaretso Ho etsa lebese la cashew ho bonolo haholo. Koahela kopi e le 'ngoe (ligrama tse 130) tsa li-cashews tse inetsoeng, likotlolo tse 3-4 (720-960 ml) tsa metsi, le senoko-monate sa khetho ho fihlela se boreleli.

Ntlha ea Bohlokoa

E entsoe ka li-cashews tse felletseng le metsi, lebese la cashew ha le na lactose ebile e na le mafura a sa pheleng hantle, liprotheine le livithamine le liminerale tse 'maloa.

Ho noa mofuta ona oa lebese ho ka matlafatsa bophelo ba pelo, ho ntlafatsa taolo ea tsoekere maling, ho matlafatsa bophelo ba mahlo, le tse ling.

Ho eketsa lebese la cashew lijong tsa hau, o ka iketsetsa kapa oa fumana lihlahisoa tse lokiselitsoeng khoebong mabenkeleng a mangata.