Isondlo kunye neZibonelelo zezeMpilo zeCashew Milk

Umxholo

• 1. Igcwele Izondlo
• 2. Ngamana angakhulisa impilo yentliziyo
• 3. Ilungele iMpilo Yamehlo
• 4. Ngamana angancedisa ukuvalwa kwegazi
• 5. Ngamana unokuphucula uLawulo lweSwekile yeGazi
• 6. Ilungile kulusu lwakho
• 7. Ngamana unokuba neempembelelo ze-Anticancer
• 8. Kwandisa iMpilo yokuzikhusela kwizifo
• 9. Ngamana unokuphucula i-Anemia yokunqongophala kwe-Iron
• 10. Yongezwe ngokulula kwiNdlela yokuTya
• Uyenza njani i-Cashew Milk
• Umgca osezantsi

Ubisi lwe-Cashew sisiselo esithandwayo se-nondairy esenziwe kwi-cashews epheleleyo nakumanzi.

Inobukhilimu obucekeceke, obucekeceke kwaye ilayishwe iivithamini, iiminerali, amafutha asempilweni, kunye nezinye izinto eziluncedo zezityalo.

Ifumaneka kwiindidi ezingenaswekile kunye nezinencasa, ubisi lwecashew lunokutshintsha ubisi lwenkomo kwiindlela ezininzi zokupheka.

Inokonyusa ukungakhuseleki kunye nokuphucula impilo, iliso kunye nolusu lwempilo.

Nazi izondlo ezili-10 kunye nezibonelelo zezempilo zobisi lwe-cashew.

1. Igcwele Izondlo

Ubisi lwe-Cashew luqukethe amafutha asempilweni, iiprotein, kunye neevithamini kunye neeminerals ezahlukeneyo.

Uninzi lwamafutha kwesi siselo sinesondlo kakhulu sivela kwii-acid ezingafunyiswanga eziqinisa impilo yentliziyo kwaye zibonelela ngezinye izibonelelo (1,).

Iintlobo ezithengiweyo ezivenkileni zinokuba neemali ezahlukileyo zezondlo kuneenguqulelo ezenziwe ekhaya.

Nalu uthelekiso lwendebe e-1 (240 ml) yobisi lwecashew olwenziwe ekhaya - olwenziwe ngamanzi kunye ne-ounce (28 gram) yeecashews- ukuya kwindebe enye (240 ml) yobisi lwecashew olungenaswekile ().

Izondlo	Ubisi lwecashew olwenziwe ekhaya	Ivenkile yobisi lwe-cashew
Iikhalori	160	25
IiCarbs	9 iigram	1 gram
Iiproteni	5 iigrem	ngaphantsi kwe-1 gram
Amafutha	Iigrama ezili-14	2 iigrem
Ifayibha	1 gram	0 iigramu
Magnesium	I-20% yeXabiso lemihla ngemihla (DV)	I-0% ye-DV
Intsimbi	I-10% ye-DV	2% ye-DV
Potassium	I-5% ye-DV	1% ye-DV
Ikhalsiyam	1% ye-DV	I-45% ye-DV *
Vitamin D	I-0% ye-DV	Iipesenti ezingama-25 ze-DV

Ubonisa isondlo esongezwe ngokuqinisa.

Iibisi ze-cashew zorhwebo ziqinisiwe ngeevithamini kunye neeminerals kwaye zinamaxabiso aphezulu ezakha mzimba, xa kuthelekiswa neenguqulelo ezenziwe ekhaya.

Nangona kunjalo, ngokubanzi zibonelela ngamafutha amancinci kunye neeproteni kwaye azibandakanyi ifayibha. Ukongeza, iintlobo ezithengiweyo ezivenkileni zinokuqulatha iioyile, izinto zokulondoloza kunye neeswekile.

Iibisi zeecashew ezenziwe ngabantu azidingi ukuba zixinaniswe, ezonyusa umxholo wazo wefayibha.

Zikwapakishwe ngemagniziyam - iminerali ebalulekileyo kwiinkqubo ezininzi zomzimba, kubandakanya ukusebenza kwentliziyo, impilo yentliziyo, kunye nommiselo woxinzelelo lwegazi ().

Zonke ii-cashew milks ngokwendalo azinayo i-lactose kwaye zinokuthatha indawo yobisi lwenkomo kwabo banengxaki yokugaya ubisi.

Iinguqulelo ezenziwe ekhaya zineprotein encinci, i-calcium, kunye ne-potassium kunobisi lweenkomo kodwa kunamafutha asempilweni, i-iron kunye ne-magnesium ().

Isishwankathelo Ubisi lwe-Cashew lulayishwe ngezakha mzimba, kubandakanya amafutha, iiprotein, iivithamini, kunye neeminerali ezingafakwanga. Iindidi ezenziwe ekhaya zihlala zinesondlo ngakumbi, nangona iintlobo ezithengiweyo ezivenkileni zinokomelezwa ngevithamini D kunye necalcium.

2. Ngamana angakhulisa impilo yentliziyo

Izifundo zidibanise ubisi lwe-cashew kumngcipheko ophantsi wesifo sentliziyo.

Esi siselo sisekwe kwizityalo sityebile kwi-polyunsaturated kunye ne-monounsaturated fatty acids. Ukusebenzisa la mafutha endaweni yezempilo esempilweni kunokunciphisa umngcipheko wesifo sentliziyo ().

Ubisi lwe-Cashew luqulathe i-potassium kunye ne-magnesium -izondlo ezibini ezinokunyusa impilo yentliziyo kunye nokuthintela isifo sentliziyo.

Kuphononongo lwezifundo ezingama-22, abantu abane-potassium ephezulu yokufumana i-24% yomngcipheko we-stroke ().

Olunye uphononongo luqukumbele ukuba ukutya okuphezulu kwemagniziyam, kunye namanqanaba aphezulu egazi kule minerali, kunciphise imeko yesifo sentliziyo, kubandakanya neswekile kunye noxinzelelo lwegazi ().

Nangona kunjalo, ubisi lwe-cashew oluthengiweyo luthengisa ukuba lusezantsi kumafutha angenasifo, kunye ne-potassium kunye ne-magnesium, kuneentlobo ezenziwe ekhaya.

Isishwankathelo Ubisi lwe-Cashew luqukethe amafutha, i-potassium, kunye ne-magnesium-esempilweni- konke oko kunokunceda ukuthintela isifo sentliziyo.

3. Ilungele iMpilo Yamehlo

Iicashews zityebile kwii-antioxidants lutein kunye ne-zeaxanthin ().

Ezi zinto zinokuthintela ukonakala kweselfowuni emehlweni akho okubangelwa ziimolekyuli ezingazinzanga ezibizwa ngokuba ziiradical radicals).

Olunye uphononongo lufumene unxibelelwano olubalulekileyo phakathi kwamanqanaba egazi asezantsi e-lutein kunye ne-zeaxanthin kunye nempilo ye-retinal engeyiyo ().

Ukutya ukutya okutyebileyo kwi-lutein kunye ne-zeaxanthin kunokunciphisa umngcipheko wokuwohloka kwe-macular okwexeshana (AMD), isifo samehlo esibangela ukulahleka kombono.

Olunye uphononongo lubonise ukuba abantu abatya kakhulu i-lutein kunye ne-zeaxanthin- kunye namanqanaba egazi aqikelelweyo aphezulu ezi antioxidants- ayengaphantsi nge-40% amathuba okuphuhlisa i-AMD ().

Amanqanaba aphezulu egazi e-lutein kunye ne-zeaxanthin nawo adityaniswa nomngcipheko ophantsi we-40% wokuphazamiseka kwamehlo kubantu abadala ().

Kuba i-cashews ingumthombo olungileyo we-lutein kunye ne-zeaxanthin, ukongeza ubisi lwe-cashew kukutya kwakho kunokunceda ukuthintela imiba yamehlo.

Isishwankathelo Ubisi lwe-Cashew luqukethe ii-antioxidants ezinokuthi zinciphise umngcipheko wokulimala kwe-retinal, ukonakala okuhambelana nobudala be-macular, kunye ne-cataract.

4. Ngamana angancedisa ukuvalwa kwegazi

Ubisi lwe-Cashew lucebile ku-vitamin K, obaluleke kakhulu ekunqandeni igazi (,, 16).

Ukungafumani vithamin K yaneleyo kunokubangela ukopha kakhulu.

Ngelixa ukunqongophala kukavithamini K kubantu abadala abasempilweni kunqabile, abantu abanesifo samathumbu esivuthayo (IBD) kunye neminye imiba ye-malabsorption kunokwenzeka ukuba banesiphene (16,).

Ukutya ukutya okunotye i-vitamin K, njengobisi lwe-cashew, kunokunceda ukugcina amanqanaba aneleyo ale protein.

Nangona kunjalo, ukonyuka kokutya okutyayo i-vitamin K kunokunciphisa ukusebenza kwamayeza okucutha igazi ().

Ukuba uthatha amayeza okucoca igazi, qhagamshelana nomboneleli wakho wezempilo ngaphambi kokwenza utshintsho kwindlela otya ngayo.

Isishwankathelo Ubisi lwe-Cashew lucebile ku-vitamin K, isondlo esibalulekileyo ekunqandeni igazi. Ke, inokukunceda ugcine amanqanaba afanelekileyo. Ukuba usebenzisa amayeza okucoca igazi, dibana nomboneleli wakho wezempilo ngaphambi kokuba wandise ukutya okune-vitamin-K.

5. Ngamana unokuphucula uLawulo lweSwekile yeGazi

Ukusela ubisi lwecashew kunokunceda kulawulo lweswekile yegazi- ngakumbi kubantu abanesifo seswekile.

I-Cashews inezinto ezinokuthi zikhuthaze ulawulo lweswekile efanelekileyo yegazi emzimbeni wakho.

Olunye uphononongo lufumanise ukuba ikhompawundi esecashews ebizwa ngokuba yi-anacardic acid ikhuthaze ukuthathwa kokujikeleza kweswekile yegazi kwiiseli zemithambo ().

Uphando olwenziwe kumantongomane olufanayo oluqulathe i-anacardic acid lufumanise ukuba izicatshulwa kubisi lwe nut zanciphisa kakhulu amanqanaba eswekile yegazi kwiigundane ezinesifo seswekile (2).

Ukongeza, ubisi lwe-cashew alunasisi-lactose kwaye ke inee-carbs ezimbalwa kunebisi. Ukuyisebenzisa endaweni yobisi lwenkomo kunokunceda kulawulo lweswekile yegazi kwabo banesifo seswekile.

Okwangoku, uphando olongezelelekileyo luyafuneka ukuze kuqondwe ngcono izibonelelo zobisi lwecashew ekulawuleni isifo seswekile.

Isishwankathelo Ezinye iikhompawundi kubisi lwe-cashew zinokunceda kulawulo lweswekile egazini kubantu abanesifo seswekile, kodwa kufuneka uphando olungakumbi.

6. Ilungile kulusu lwakho

Iicashews zilayishwe ngobhedu ().

Ke ngoko, ubisi oluvela kula mantongomane-ngakumbi uhlobo olwenziwe ekhaya-lutyebile nakweli zimbiwa.

ICopper idlala indima enkulu ekudalweni kweeproteni zolusu kwaye ibalulekile kwimpilo efanelekileyo yesikhumba ().

Le minerali ilawula ukuveliswa kwe-collagen kunye ne-elastin, iiproteni ezimbini ezinegalelo kulusu luthambe kunye namandla ().

Ukugcina amanqanaba afanelekileyo e-collagen emzimbeni wakho kukhuthaza impilo yolusu, ngelixa i-collagen engonelanga inokukhokelela ekugugeni kolusu.

Ukutya ubisi lwecashew kunye nokunye ukutya okune-copper okunokukhuthaza imveliso yemvelo yomzimba we-collagen kwaye ugcine ulusu lwakho lukhangeleka lusempilweni kwaye lutsha.

Isishwankathelo Kuba ubisi lwecashew luphezulu kubhedu, inokuphucula impilo yolusu ngokwandisa imveliso ye-collagen emzimbeni wakho.

7. Ngamana unokuba neempembelelo ze-Anticancer

Uvavanyo lweetyhubhu zovavanyo lubonisa ukuba iikhompawundi kubisi lwecashew zinokuthintela ukukhula kweeseli ezithile zomhlaza.

I-Cashews iphezulu kakhulu kwi-anacardic acid, ikhompawundi enokuthi ilwe neeradicals ezikhululekileyo ekucingelwa ukuba zidlala indima kuphuhliso lomhlaza (, 24, 25).

Olunye uphononongo lwetyhubhu yovavanyo lufumanise ukuba i-anacardic acid iyekise ukusasazeka kweeseli zomhlaza wamabele ().

Enye ibonise ukuba i-anacardic acid inyusa ukusebenza kwesiyobisi ngokuchasene nomhlaza wolusu lomntu ().

Ukusebenzisa ubisi lwe-cashew kunokubonelela umzimba wakho nge-asidi ye-anacardic enokukunceda ukukhusela ukukhula kweeseli zomhlaza.

Nangona kunjalo, uphando lwangoku lilinganiselwe kuvavanyo lweetyhubhu zovavanyo. Izifundo ezingakumbi-ngakumbi ebantwini-ziyafuneka ukuze kuqondwe ngcono iipropathi ezinokubangela umdlavuza zeecashews.

Isishwankathelo I-Anacardic acid efumaneka kwi-cashews ibonakalisiwe iyeka ukusasazeka kweeseli ezithile zomhlaza kunye nokwenza ngcono iziphumo zamayeza e-anticancer kwizifundo zetyhubhu yovavanyo. Okwangoku, uphando ngakumbi kule ndawo luyafuneka.

8. Kwandisa iMpilo yokuzikhusela kwizifo

I-Cashews kunye nobisi oluvela kubo zilayishwe nge-antioxidants kunye ne-zinc ().

Oku kunokunceda ukukhusela ukhuseleko.

Uphononongo lubonisa ukuba amandongomane anganciphisa impendulo yokuvuvukala emzimbeni wakho kwaye aphucule ukungakhuseleki, mhlawumbi kuba ingumthombo obalaseleyo wee-antioxidants kunye nezinye iikhompawundi ezilwa nokudumba kunye nezifo (,,).

Ukongeza, umzimba wakho usebenzisa i-zinc ukwenza iiseli zomzimba ezinceda ukulwa izifo kunye nosulelo. Le minerali inokusebenza njenge-antioxidant enokuthintela ukonakala kweseli okubandakanyeka kukudumba kunye nezifo (,).

Olunye uphononongo ludibanise amanqanaba asezantsi egazi e-zinc kunye nokunyuka kwamanqaku okumakisha, njenge-C-protein esebenzayo (CRP) ().

I-zinc kubisi lwe-cashew inokunceda ukunciphisa ukudumba emzimbeni wakho kunye nokuphucula ukungakhuseleki.

Isishwankathelo Ubisi lwe-Cashew luqukethe izinto ezinjenge-antioxidants kunye ne-zinc ezinokulwa nokudumba kunye nokunyusa amajoni omzimba.

9. Ngamana unokuphucula i-Anemia yokunqongophala kwe-Iron

Xa umzimba wakho ungafumani sinyithi saneleyo, awunako ukuvelisa izixa ezaneleyo zeproteni yehemoglobin enceda iiseli ezibomvu zegazi zithwale ioksijini. Oku kubangela i-anemia kwaye kukhokelela ekudiniweni, isiyezi, ukuphefumla kancinci, izandla ezibandayo okanye iinyawo, kunye nezinye iimpawu ().

Olunye uphononongo lufumanise ukuba abasetyhini abanokutya okuncinci nge-iron baphantse baphindaphindwe kathandathu amathuba okuphuhlisa i-anemia kunaleyo inesinyithi esaneleyo ()

Ke ngoko, ukufumana i-iron esaneleyo ekutyeni kubalulekile ekuthinteleni okanye ekuphuculeni iimpawu zokunqongophala kwe-anemia.

Kuba ubisi lwecashew luphezulu ngentsimbi, kunokukunceda ugcine amanqanaba afanelekileyo. Nangona kunjalo, umzimba wakho uluthatha ngcono olu hlobo lwentsimbi xa usitya kunye nomthombo wevithamini C ().

Ukwandisa ukufunxeka kwentsimbi kubisi lwecashew, zama ukuyidibanisa kwismoothie kunye namaqunube amatsha okanye iiorenji eziqukethe ivithamin C.

Isishwankathelo Ubisi lwe-Cashew lulayishwe nge-iron kwaye lunokuthintela i-anemia. Ukwandisa ukufunxeka kwentsimbi kolu bisi lweenonda, yigqibe ngomthombo wevithamini C.

10. Yongezwe ngokulula kwiNdlela yokuTya

Ubisi lwe-Cashew lulongezo olunobunkunkqele nolusempilweni ekudleni kwakho.

Kuba isimahla i-lactose, ilungele abo bathintela ubisi.

Ingasetyenziselwa endaweni yobisi lweenkomo kwiindlela ezininzi zokupheka - kubandakanya i-smoothies, izinto ezibhakiweyo, kunye neerayisi ezibandayo okanye ezishushu. Ungayongeza kwiisosi ukubenzela i-creamier okanye uyisebenzise ukwenza i-ice cream.

Ngaphezulu, ekubeni ubisi lwecashew lutyebile, kwaye lukhrim, luthanda incasa yecofi, itshokholethi eshushu, okanye iti.

Gcina ukhumbula ukuba nangona inokutshintshwa ubisi lwenkomo, ubisi lwecashew lunencindi, incasa emnandi.

Ukuba unomdla wokongeza ubisi lwecashew kukutya kwakho, ungaluthenga kwiivenkile ezininzi okanye uzenzele. Khangela iintlobo ezingenaswekile ezingenazo izithako ezingadingekile.

Isishwankathelo Unokongeza ubisi lwecashew kwii-smoothies, iziselo zekofu, ukutya okuziinkozo, izinto ezibhakiweyo, kunye neeresiphi ezininzi. Iyafumaneka kwiivenkile ezininzi okanye ungayenza ekhaya.

Uyenza njani i-Cashew Milk

Ukwenza ubisi lwe-cashew kulula ngokulula.

Ngapha koko, uguqulelo olwenziwe ekhaya luxineke ngakumbi kwaye ke luqulathe izondlo ngakumbi kuneentlobo zorhwebo.

Unokulawula kwakhona ukuba ingakanani iswekile kunye nezinye izinto ozongezayo.

Ukwenza ubisi lwecashew, cwina ikomityi enye (130 yeegram) yeecashews emanzini ashushu kakhulu imizuzu eli-15 okanye kubushushu begumbi lamanzi kangangeyure eziyi-1-2 okanye ngaphezulu.

Ukucoca kunye nokucoca ii-cashews, emva koko uzongeze kwi-blender eneekomityi ezi-3-4 (720-960 ml) zamanzi. Ukudibanisa phezulu kwimizuzwana engama-30 ukuya kumzuzu omnye okanye kude kube lula kunye nefreyimu.

Unokongeza imihla, ubusi, okanye isiraphu yemephu ukuze ubumnandi, ukuba uyafuna. Olunye ukongezwa okuthandwayo kubandakanya ityuwa yolwandle, umgubo wecocoa, okanye isicatshulwa sevanilla.

Ngokungafaniyo nezinye iimilki ezisekwe kwizityalo, awunyanzelekanga ukuba ucofe ubisi lwecashew ngokusebenzisa itawuli ebhityileyo okanye cheesecloth.

Ungalugcina ubisi lwecashew yakho kwisitya seglasi okanye isitya kwifriji ukuya kwiintsuku ezintathu ukuya kwezine. Ukuba iyahlulahlula, shukumisa ngaphambi kokuyisebenzisa.

Isishwankathelo Ukwenza ubisi lwe-cashew kulula ngokulula. Hlanganisa ikomityi ye-1 (130 yeegram) yeecashews ezifakwe emanzini, iikomityi ezi-3-4 (720-960 ml) zamanzi, kunye neswiti yokukhetha kude kube lula.

Umgca osezantsi

Yenziwe nge-cashews epheleleyo kunye namanzi, ubisi lwe-cashew alunasisece kwaye ilayishwe ngamafutha angenasiphene, iiprotein, kunye neevithamini kunye neeminerals.

Ukusela olu hlobo lobisi kunokunyusa impilo yentliziyo, ukuphucula ulawulo lweswekile egazini, ukukhuthaza impilo yamehlo, nokunye okuninzi.

Ukongeza ubisi lwecashew kukutya kwakho, unokwenza ngokwakho okanye ufumane iimveliso ezilungiselelwe ukuthengisa kwiivenkile ezininzi.