Kwayoyi suna da fa'idodi da yawa - sun cika da adadin kuzari, haɓaka ƙwaƙwalwar ajiya, aikin zuciya da jijiyoyin jini, kiyaye matasa da kyau. Sunadaran kayan lambu da ke cikin su yana da matukar mahimmanci - yana shiga cikin tsari da ci gaban kyallen takarda.
Kwayoyi suna ɗauke da ƙwayoyin polyunsaturated, wanda yake da amfani ga jiki, baya ɗaga kitse kuma baya bada gudummawa ga taruwar kitsen mai. Dukan kantin bitamin da na ma'adanai ana kiyaye su a cikin kwayoyi. Kowane irin goro yana da nasa amfanin na musamman.
Gyada
Tare da adadin kuzari 622 a kowace giram 100, gyada sun shahara saboda wadataccen bitamin da ma'adinai. Ya hada da:
- serotonin - "hormone na farin ciki" wanda ke inganta yanayi;
- antioxidants - hana tsufa, cire abubuwa masu cutarwa daga jiki;
- magnesium - inganta aikin zuciya;
- bitamin B, C, PP - rigakafin jiki;
- thiamine - yana hana zubewar gashi;
- folic acid yana taimakawa ƙarfafa tsarin juyayi, yana ba da kyan gani ga fata, kusoshi, gashi.
Ana ba da shawarar a cire bawon kafin a fara amfani da shi. Kuna iya bushe shi kaɗan a cikin murhu, amma sai abun cikin kalori ya ƙaru. Ga wadanda suke son yin yawo, kirki ba zai taimake ka ka gina tsoka da sauri ba saboda sinadarin methionine da aka hada shi da shi. Yana daidaita al'amuran biliary, amma idan akwai matsala a cikin aikin kodan da pancreatitis, amfani da shi ba shi da kyau.
Babban mutum zai iya cinye inji mai kwakwalwa 10-15. kowace rana, yaro - 10 inji mai kwakwalwa. Wadanda ke rage kiba su ci abinci mara dadi yayin karin kumallo ko da safe, don haka jiki ya kan bayar da kuzari da rana.
Almond
Wannan kwaya, wacce a tsakiyar Zamani aka dauke ta alama ce ta sa'a, lafiya da walwala, tana da adadin kuzari 645 a cikin 100 g.
Ya ƙunshi:
- magnesium - yana ƙarfafa tsokar zuciya, yana hana atherosclerosis;
- manganese - yana taimakawa tare da ciwon sukari na II;
- Vitamin E wani maganin kashe kwayoyin cuta ne wanda yake rage tsufa kuma yakan sanya fata da gashi suyi kyau kuma su haskaka.
Almonds na da matukar mahimmanci ga jikin mace, yana rage radadi a kwanakin jinin haila. Yawan cin almond lokaci-lokaci shine kyakkyawan rigakafin kansar nono. Yana daidaita acidity na ruwan 'ya'yan ciki, yana hana gastritis da ulcers. Kuna iya cin har kwayoyi 8-10 a kowace rana.
Yakamata a ba da hankali musamman ga goro ga mata masu ciki - bitamin E tare da folic acid yana ba da gudummawa ga ci gaban yaro mai cikakkiyar lafiya.
Cashew kwaya
Yana da ɗan ƙaramin ƙananan kalori idan aka kwatanta da sauran kwayoyi - adadin kuzari 600 a cikin 100 g, amma ya fi kyau a yi amfani da shi tare da kayan lambu ko abincin kiwo don haɗuwa da furotin na kayan lambu. Godiya ga abubuwan da ke tattare da ita:
- omega 3, 6, 9 - inganta aikin kwakwalwa;
- tryptophan - yana da sakamako mai kyau akan tsarin juyayi;
- bitamin B, E, PP - inganta bayyanar da aikin cikin gabobin;
- potassium, magnesium - ƙara lumen na jijiyoyin jini, hana clogging;
- baƙin ƙarfe yana taimakawa hana ƙarancin jini;
- zinc, selenium, jan ƙarfe, phosphorus.
Cashews yana daidaita daskarewar jini, yana da hannu a cikin hematopoiesis. Babban darajar kuɗin kuɗaɗen cashews yana taimakawa wajen murmurewa daga motsa jiki mai wahala. Yana taimakawa matsalolin bacci. Ya isa cin kwayoyi 10-15 a rana.
Pistachios
Pistachios yana taimakawa don yin sauti yayin yanayin gajiya, ya ƙunshi adadin kuzari 556 a cikin 100 g.
- omega 3 yana inganta ƙaddamarwa da ƙwaƙwalwa;
- B bitamin - taimaka ci gaban kwayar halitta da ninka, inganta yanayin jiki gaba ɗaya, sauƙaƙa hangula da gajiya;
- bitamin E ne mai iko antioxidant;
- mahaɗan phenolic suna hanzarta aikin sabuntawa;
- zeaxanthin da lutein suna ƙarfafa ƙwayar ido, haɓaka haɓaka da adana haƙori da ƙashin ƙashi.
Rage haɗarin kamuwa da ciwon suga. Yana ƙaruwa da kuzari. Kuna iya cin abinci har zuwa pistachios 10-15 a rana.
Hazelnut
Da yake haifar da jin doguwar jinya, ƙwan zuma na ƙunshe da adadin kuzari 703 a cikin 100 g. Saboda ƙananan carbohydrates (9.7 g), ba ya haifar da haɗari ga adadi yayin cinye shi cikin ƙananan ƙwayoyi. Ya ƙunshi:
- cobalt - yana daidaita matakan hormonal;
- folic acid - inganta aikin haihuwa;
- paclitaxel - rigakafin ciwon daji;
- bitamin B, C - inganta metabolism, ƙarfafa rigakafi;
- magnesium, calcium, phosphorus, iodine, potassium.
Yana da sakamako mai kyau akan aikin tsarin zuciya da jijiyoyin jini, yana ba da gudummawa don wadatar iskar oxygen cikin ƙwayoyin kwakwalwa. Yana jinkirta aikin tsufa, maido da fata zuwa fata, da ƙarfi da haske ga gashi. Ana iya samun duk kaddarorin masu amfani na hatsi ta shan kwayoyi 8-10 a rana.
Gyada
Siffar kwaya ta yi kama da kwakwalwa, don haka wannan alaƙar gargajiyar tana da alaƙa da haɓaka haɓakar tunani da ƙwaƙwalwa. Bugu da ƙari, samfurin ya ƙunshi adadin kuzari 650 a cikin 100 g na nauyi. Tunda akwai kusan adadin kuzari 45-65 a cikin goro ɗaya, ana iya cin guda 3-4 kowace rana ba tare da wata illa ga adadi ba. Ya ƙunshi:
- L-arginine - yana kara nitric oxide a jiki, wanda ke hana samuwar daskarewar jini da hawan jini;
- baƙin ƙarfe mai narkewa - taimako tare da anemia;
- alpha linoleic acid yana rage yawan ruwan jini da cholesterol;
- bitamin A, B, C, E, H - ƙarfafa jiki;
- potassium, alli, magnesium, zinc, selenium, phosphorus.
Musamman ma da amfani ga tsofaffi (yana rage yiwuwar cutar sclerosis da yawa) da mata masu juna biyu. Koyaya, iyaye mata masu shayarwa, akasin yarda da yarda, yakamata suyi amfani da goro da taka tsantsan. Yarinyar na iya rashin lafiyan furotin na kayan lambu da ke ciki. Lokacin shirya yaro, yana da daraja ciyar da ƙaunataccen mutuminku tare da waɗannan kwayoyi - suna haɓaka ƙwarewa kawai, amma har ma da ingancin ruwan kwaya.
Abubuwan amfani masu amfani sun fi kyau bayyana yayin amfani da zuma, busassun 'ya'yan itace, ganye.
Pine goro
Pine goro yana da adadin kuzari 680 a cikin 100 g. Yana da ƙarfi mai ba da ƙarfi wanda ke kula da lafiya da dawo da kuzari. Ya ƙunshi:
- oleic amino acid - rigakafin atherosclerosis;
- tryptophan - yana taimakawa kwantar da hankula tare da damuwa, yana inganta saurin bacci;
- lecithin - yana daidaita matakan cholesterol;
- bitamin B, E, PP - ƙarfafa gashi, kusoshi, kayan ƙashi;
- m fiber na abinci - yana wanke hanji;
- magnesium, zinc - inganta aikin zuciya;
- jan ƙarfe, potassium, baƙin ƙarfe, silicon.
Babban furotin da ke narkewa yana da amfani musamman ga 'yan wasa da masu cin ganyayyaki. Tallafin yau da kullun shine 40 g, ga waɗanda suke da matsaloli tare da nauyin nauyi ya kamata su rage sashi zuwa 25 g.
Kammalawa
Ba tare da la'akari da nau'in kwaya ba, ya kamata a ba yara hankali a hankali (ba kafin shekaru 3 ba, idan sun kamu da rashin lafiyar - daga shekara 5). Kwayoyi babban abun ciye-ciye ne ga waɗanda suke kan abinci, aiki, kuma suka saba da rashin lokaci har abada don cikakken abinci ko dafa abinci. Idan kun maye gurbin cakulan da wasu goro biyu, jiki zai amfane shi kawai daga wannan. Komai yana da kyau a matsakaici - wannan ƙa'idar ita ce mafi dacewa da amfani da goro. An 'yan kaɗan ne a rana zasu cika jiki da madaidaitan mahadi. Yawan cin abinci yana haifar da zafin fata, matsalolin ciki.
