Maamondi chikamu chemhuri yenzungu, zvimwe zvekudya zvakakosha mukudya kwedu kweMediterranean. Imbeu inouya kubva kumuamanda uye mhodzi dzakadaro akanyorwa seimwe yeakanakisa edibles pasi. Iyi mhodzi diki inopenya chena, yakatambanuka, yakapfava uye inotetepa yekudyiwa.
Chibereko chakaomeswa ichi chine hunhu hwekuve chikamu chevose vane simba guru rekupa uye izvo ndezvekuti maamondi anobatsira nezvimwe zvinobatsira zvakadai sevadziviriri vemwoyo, kumutsidzira kumeso, kuderedza cholesterol uye zvimwe zvakawanda zvivakwa zvatinozo tsanangura gare gare.
Main michero yemamondi
Tevere, isu tinodonongodza tafura yezvakanaka zvehutano izvo 100 g yechigadzirwa ichi chine:
- Makorori: 580 kcal. Kunyangwe muchikamu chino chidiki isu tinotsanangudza zvinongova neamanda chete ane: 7 Kcal kana 29 Kj. Kudya mashoma maarumondi zvainge zvakaenzana maamondi gumi neshanu kusvika makumi maviri, angave angangoita zana nemakumi mashanu macalorie.
- Mapuroteni: 18,70 gramu, inova yakaenzana neyakaenzana mapuroteni se100g yenyama. Kunze kwezvivakwa zvinopihwa nemapuroteni, chikamu ichi chinoita kuti chive nemanzwiro ekuguta.
- Carbohydrate: 58 magiramu. Kunyangwe hazvo mupiro wavo wakakwira, haufanire kukanganikwa kuti vanonwiwa zvishoma nezvishoma, izvo zvinopa simba-refu pasina kushandura huwandu hweshuga.
- Girisa: 54 magiramu. Aya mafuta acids akakosha kumuviri, iwo akanaka mafuta, sezvo iwo achizobatsira kuchengetedza yedu yemoyo system.
- Fiber: 13,50 magiramu
- Calcio: 250 milligrams. Ally yekusimbisa mapfupa nemajoini.
- Iodine: 2 milligrams
- Vhitamini E: 26,15 milligrams
- Vitamin B9 kana Folic Acid: 45 ma micrograms.
- Vitamin A: 20 ma micrograms.
- Vitamina C: 28 milligrams
- Vhitamini K: 3 micrograms
- Phosphorus: 201 milligrams
- Hierro: 4,10 milligrams
- Potasiamu: 835 milligrams.
- Magnesio: 270 milligrams
- zen'e: 6,80 milligrams
- Manganese: 1,83 milligrams
Zvivakwa uye mabhenefiti emaamondi
Kune mabhenefiti mazhinji ayo maarumondi anopa muviri wedu, chikafu chakakodzera mhando dzese dzevegan kana chikafu chemuriwo uye Kutenda kune yaro caloriki yekudya, yakanakira vanhu vanoita zvemitambo kana vana vane yakakwira chiitiko. Pakati pezvivakwa zvaro tinogona kuwana:
Kwakakura sosi yecalcium
Ichi chibereko chakaomeswa chakapfuma mucalcium zvekuti inogona kunge iri imwe nzira yakanaka yezvikafu zvemukaka, kana semubatsiri kune zvimwe zvekudya zvinoda kupihwa kukuru kwechinhu ichi.
Kupa kukuru kwesimbi uye phosphorus
Kune mamirigiramu mana ayo ega ega 4 g yemarumondi ine uye iri mubatsiri mukuru kudzivirira uye kurwisa kupererwa neropa. Mupiro wako mu phosphorus zvinoita kuti ibatsire pakudyisa uropi uye nekudaro ichengetedze yakajeka uye ichishanda, ishamwari yakanaka yekurasikirwa kwendangariro uye yakanyanyisa kusanduka kwemamiriro.
Icho chikuru immune booster
Iine antioxidants, vhitamini E, manganese uye zinc chinhu chikuru chehupfumi kusimbisa immune system, zvinobatsirawo kurwisa nyika dzekuneta uye kuneta.
Inodzivirira chirwere chemwoyo
Iine mafuta asina kunyungudutswa, kunyanya monounsaturated fatty acids. Iine kufanana kukuru nemafuta emuorivhi uye ndizvo inobatsira kurwisa LDL cholesterol izvo zvinokuvadza muviri wedu uye inofarira "yakanaka" HDL cholesterol iyo inobatsira kudzivirira tsaona dzemwoyo, mubatsiri mukuru kumoyo.
Seyedzo, 42 g yemarumondi yakadyiwa pazuva kwemwedzi mitatu uye yakaratidzwa kuti yakadzora huwandu hweprotein C muropa. Iyi protein, iripo uye yakakwirira, inogadzira chirwere chemwoyo, saka kushandiswa kwayo kunobatsira zvakanyanya mumhando iyi yechirwere.
Uye zvakare, iine flavonoids yakadai sequercetin, rutinosides nemakatekini, ayo anoshanda mukupa kune kushanda kwakanaka kwesystem system yedu.
Zvinotichengeta tiri vadiki
Zviri mukati mayo selenium uye vhitamini E ivo vabatsiri vakanaka kurwisa mahara radicals, batsira kudzivirira zvirwere zvinodzikira. Mubatsiri wakanaka kuchengetedza ganda redu rishoma uye nderekuti rinodya makumi matanhatu emamondi aya mazuva ese iwe unokwanisa kuona mhedzisiro yavo, kudzikira kumeso kwemakwenzi kusvika kusvika gumi muzana.
Nzira dzekutora maamondi
Kudya kwadzo kwakajairika kunowanzoitwa mbishi kana kugochwa nenzira yechingwa, kana sekuperekedza kune zvimwe zvekudya, senge stews kana masaladi. Zvakajairika kuona kuti zvinogona kuitwa sei smoothies kwekudya chamangwanani, gadzira nougat, soups kana kunyangwe sekuperekedza kune puree yemuriwo ... uye kunyanya mumadhizeti.
Ichi chikafu chinowedzera kutakura uye inoda mutengi wayo kudiwa nekutenda kune chikuru mupiro wemapuroteni uye mafuta ane hutano, kunze kwemimwe mizhinji mizhinji yatakaongorora. Izvi zvinoita kuti chive chikafu chakakosha mune chikafu chine hutano uye chakaringana.
Kuti titipe pfungwa, chitsama chemaarumondi chine 3 g ye fiber, 6 g yeprotein uye 14 g yemafuta, yakaenzana ne20% yeRDA.