Faa'iidooyinka Caafimaad ee Cowska looska

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Noocyada 'Cashew nuts' waa mid ka mid ah lowska kuwaas oo siiya dhadhan sida subagga oo kale ah marka la isticmaalo. Hindiya gudaheeda, lowska cashew ee lagu qasay saydh milix madow ayaa loo cunay cunto ahaan. Cashews waa lows nafaqo-cufan leh oo bixiya faa'iidooyin caafimaad oo badan.

Noocyada 'Cashew nuts' waxay leeyihiin dhadhan macaan iyo jilicsanaan jilicsan. Waa lowsyo isku dhafan maxaa yeelay waxaa lagu cuni karaa labadaba ceyriin, duban, cusbo ama qaab aan cusbo lahayn.

Lowska waxaa loo isticmaalaa in lagu sameeyo noocyo kale oo caano ah sida caanaha kaashka, labeen dhanaan, jiiska kaashka ku jira iyo suugada kareemka.

Qaybaha geedka cashew ee loo isticmaalo daawooyinka iyo isticmaalka warshadaha

waa sida soo socota:

• Cashew jilif iyo caleen - Waxaa loo isticmaalaa daaweynta shubanka, xanuunka iyo xanuunka. Soosaarka caleen-cashew waxaa loo isticmaalaa in lagu yareeyo sonkorta dhiigga, jilifkuna waxaa loo isticmaalaa in lagu daaweeyo boogaha afka.

• Cashew lowska dareeraha qolofta - Waxay leedahay dawooyin iyo dawooyin antibiyootig ah waxaana loo isticmaalaa daaweynta baraska, burooyinka, xoqitaanka, ilkaha oo xanuuna, iyo roodhida.

• Cashew abuur iyo jirid - Cashew seed oil waxaa si weyn loogu isticmaalaa in lagu daaweeyo ciribta dillaacsan. Xanjada laga soosaaray jirida cashew waxaa loo isticmaalaa sidii loo qurxin lahaa buugaagta iyo alwaaxda.

• Khudaarta Cashew (tufaax cashew) - Waxay leedahay astaamo lidka bakteeriyada waxayna waxtar u leedahay daaweynta gaastariga iyo boogaha caloosha. Casiirka laga soo saaray miraha cashew waxaa loo isticmaalaa daaweynta cudurka maqaarka.

Qiimaha nafaqada ee Cashew Nuts

100 garaam oo nuts cashew cayriin ah waxay leeyihiin 5.20 g oo biyo ah, 553 kcal tamar sidoo kalena way kujiraan

• 18.22 g protein
• Dufan 43.85 g
• 30.19 g karbohaydrayt
• 3.3 g fiber
• 5.91 g sonkor ah
• 37 mg kaalshiyam ah
• 6.68 mg bir ah
• 292 mg magnesium
• 593 mg fosfooraska
• 660 mg potassium
• 12 mg sodium ah
• 5.78 mg zinc
• 0.5 mg fitamiin C
• 0.423 mg thiamine
• 0.058 mg riboflavin
• 1.062 mg niacin
• 0.417 mg fitamiin B6
• 25 mcg folate
• 0.90 mg fitamiin E
• 34.1 mcg fitamiin K

Faa'iidooyinka Caafimaad ee Cowska looska

1. Caawinta maareynta culeyska

Daraasad ayaa lagu sheegay in dumarka sida dhif ah u cuna lowska ay ka badnaayeen culeyska koritaanka dumarka marka loo eego dumarka isticmaala lowska labo jeer ama ka badan isbuucii ^[1] . Daraasad kale ayaa daahfurtay in cunista lowsku ay kaa caawin karto inaad ilaaliso miisaanka caafimaadka qaba, maxaa yeelay waxay calooshaada ka dhigayaan mid buuxa oo ka qayb qaadata soo saarida kuleylka jirka. Tani waxay kordhisaa dheef-shiid kiimikaadka ^[laba] .

2. Kor u qaadida caafimaadka wadnaha

Noocyada 'Cashew nuts' waxaa ka buuxa dufan aan caadi ahayn iyo dufanka polyunsaturated-ka kuwaas oo gacan ka geysanaya yareynta heerka kolestaroolka xun iyo triglyceride iyo kordhinta kolestaroolka wanaagsan. Tani waxay hoos u dhigeysaa halista cudurrada wadnaha, istaroogga, wadne qabad, iyo cudurrada wadnaha iyo xididdada dhiigga. Nutskan ayaa sidoo kale ah isha hodanka ah ee magnesium-ka kaas oo dabciya murqaha wadnaha isla markaana yareeya halista dhiig karka ^[3] .

3. Horumarinta caafimaadka lafaha

Magnesium, fosfooras, kaalshiyam iyo fitamiin K oo ku jira cashews ayaa muhiim u ah horumarka caafimaad ee lafaha iyo ilkaha. Magnesium wuxuu door weyn ka ciyaaraa sameynta lafaha maxaa yeelay waxay ka caawisaa isku darka kalsiyum ee lafaha ku jira. Tani waxay hoos u dhigeysaa halista lafo-beelka ^[4] .

4. Iska yaree khatarta cudurka macaanka

Noocyada 'Cashew nuts' waxaa loo arkaa inay ufiican yihiin bukaanada sonkorowga qaba. Daraasad ayaa muujisay in qaybo ka mid ah geedka lowska cashew ay leeyihiin waxyaabo ka hortaga cudurka sonkorta iyo soosaarida abuurka cashew ayaa lala xiriiriyay caabbinta insulin iyo dulqaadashada gulukooska ^[5] .

5. Kahortaga kansarka

Isticmaalka lowska geedka oo ay kujiraan lowska cashew wuxuu yareeyaa halista kansarka. Sababtoo ah waa il wanaagsan oo ka mid ah antioxidants sida tocopherols, acids anacardic, cardanols, cardols iyo xeryahooda fenolic qaarkood kuwaas oo lagu keydiyo qolofka lacagta. Antioxidant-yadaani waxay unugyada jirka ka difaacaan waxyeelo xagjirnimo oo bilaash ah oo keenta walbahaarka oksida, taasoo keenta isbadal ku dhaca unugyada, dhaawaca DNA iyo samaynta burooyinka kansarka. ^[6] .

6. Taageerida shaqada maskaxda

Noocyada 'Cashew nuts' waxay hodan ku yihiin dufanka caafimaadka qaba ee taageera shaqada maskaxda caafimaadka leh iyo habab badan oo maskaxda ah iyagoo nidaaminaya dariiqyada neurotransmitter, gudbinta synaptic iyo dheecaanka xuubka. Daraasad ayaa muujisay in qaadashada lowska badan ay kuxirantahay garashada guud ee haweenka da'da ah ^[7] .

7. Ka hortag dhagxaanta xameetida

Dhagxaanta xameetida waxay ku samaysmaan xameetida sababo la xiriira kolestarool xad dhaaf ah iyo isticmaalka joogtada ah ee kaashka ayaa la sheegay inay yareyneyso halista sameynta xameetida. Daraasad ayaa lagu sheegay, isticmaalka lowska oo kordha wuxuu yareynayaa halista cholecystectomy ee haweenka ^[8] .

8. Kordhi soosaarka unugyada dhiigga cas

Noocyada 'Cashew nuts' waxay leeyihiin qadar bir ah oo muhiim u ah sameynta unugyada dhiigga cas (RBCs) waxayna yareeyaan halista dhiig-yaraanta. Birta sidoo kale waxaa looga baahan yahay inay ilaaliso neerfaha, xididdada dhiigga iyo habka difaaca jirka oo si sax ah u shaqeynaya.

9. In kor loo qaado caafimaadka indhaha

Noocyada 'Cashew nuts' waxay ku badan yihiin lutein iyo zeaxanthin, labadaba xeryahooda waxay ka hortagaan waxyeelada gacanta ee indhaha ee ay sababaan xagjirnimada bilaashka ah, taas oo keenta cudurada indhaha sida xumaanshaha maqaarka iyo indhaha ^[9] .

10. Caawinta ilaalinta maqaarka caafimaadka qaba

Cashews waa ilo wanaagsan oo dufan caafimaad leh kuwaas oo lagama maarmaan u ah in maqaarku caafimaad qabo lagana hortago gabowga dhicis ah. Fiitamiinnada ka hortagga jirka ku jira ee laga helo lowsku waxay taageeraan dabacsanaanta maqaarka.

Fiiro gaar ah: Haddii aad xasaasiyad ku leedahay lowska waa inaad iska ilaalisaa cunista lacagta, maxaa yeelay waxay ku jiraan xasaasiyado xoog leh oo sababa falcelinno daran oo nafta halis gelin kara.

Siyaabaha Cuntada loogu daro Cashews

• Waad ku samayn kartaa isku-darka raad-raaca guriga lagu sameeyay isku-darka isku-darka kaashka iyo lowska kale.

• Kudh ku darso saladhkaaga cagaaran ama digaagga.

• Samee subagga lowska kaashka ah adiga oo isku darsamaya kaashka illaa intaad ka simanayso.

• U isticmaal kaash la jarjaray si aad u qurxiso suxuunta ugu waaweyn sida kalluunka, digaagga, iyo macmacaanka.

• Haddii aad xasaasiyad ku leedahay caanaha, dooro caanaha cashew.

• Waxaad u adeegsan kartaa koollada cashew si aad u dhumiso curry, fuud hilib, iyo maraq.

Cashew Nuts Recipes

Cunto karinta caanaha ^[10]

Waxyaabaha ay ka kooban:

• 1 koob oo lacag cadaan ah
• 4 koob oo biyo qumbaha ah ama biyo la sifeeyey
• & frac14 tsp cusbada badda
• 2-3 taariikho (ikhtiyaari ah)
• & frac12 tsp vanilj (ikhtiyaar)

Habka:

• Qasnada ku qoyso biyo afar saacadood ama habeen.
• Ka daadi biyaha oo isku dar dhammaan waxyaabaha ku jira isku dar blender iyo pur pur ilaa inta ay ka siman tahay.
• Caanaha cashew waa diyaar. Ku cun 3 illaa 5 maalmood gudahood.

Subagga cashew ^{kow iyo toban}

Waxyaabaha ay ka kooban:

• 2 koob oo nuts cashew ah
• Saliida sisinta sida loogu baahdo
• Milixda badda inay dhadhamiso
• Taariikhaha (ikhtiyaar)

Habka:

• Qalabka cuntada, isku dar dhammaan maaddooyinka oo isku walaaq illaa inta ay ka noqonayso mid siman.

Waxaad sidoo kale tijaabin kartaa tan kaju halwa recipe

1. [1]Bes-Rastrollo, M., Wedick, N. M., Martinez-Gonzalez, M. A., Li, T. Y., Sampson, L., & Hu, F. B. (2009). Daraasad mustaqbalka ah ee isticmaalka lowska, isbeddelka miisaanka muddada-dheer, iyo halista buurnida ee haweenka. Joornaalka Mareykanka ee nafaqada bukaan-socodka, 89 (6), 1913-1919.
2. [laba]de Souza, R., Schincaglia, R. M., Pimentel, G. D., & Mota, J. F. (2017). Nuts iyo Natiijooyinka Caafimaadka Aadanaha: Dib-u-eegis nidaamsan Nafaqooyinka, 9 (12), 1311.
3. [3]Mohan, V., Gayathri, R., Jaacks, L. M., Lakshmipriya, N., Anjana, R. M., Spiegelman, D., ... & Gopinath, V. (2018). Isticmaalka lowska 'Cashew lows' wuxuu kordhiyaa kolestaroolka HDL wuxuuna yareeyaa cadaadiska dhiigga ee dhiiga ee Hindida Aasiyaanka qaba Nooca Sonkorowga 2: Waa tijaabo 12-wiig ah oo tijaabo ah oo la xakameeyey. Joornaalka nafaqada, 148 (1), 63-69.
4. [4]Qiimaha, C. T., Langford, J. R., & Liporace, F. A. (2012). Nafaqooyinka Aasaasiga ah ee Caafimaadka Lafta iyo Dib-u-eegista ku-helitaankooda Celceliska Cuntada Waqooyiga Ameerika. Joornaalka orthopedics furan, 6, 143-149.
5. [5]Tedong, L., Madiraju, P., Martineau, L. C., Vallerand, D., Arnason, J. T., Desire, D.D, ... & Haddad, P. S. (2010). Soosaarida Hydro ‐ ethanolic ee geed cashew (Anacardium occidentale) lowska iyo iskudhiskiisa guud, anacardic acid, waxay kicineysaa qaadashada gulukooska ee unugyada muruqyada C2C12.Molecular molecular & food research, 54 (12), 1753-1762.
6. [6]Teerasripreecha, D., Phuwapraisirisan, P., Puthong, S., Kimura, K., Okuyama, M., Mori, H., cha Chanchao, C. (2012). Waxqabadka kujira fitamiin antiproliferative / cytotoxic ee khadadka unugyada kansarka ee Cardanol iyo kaarboolka laga taajiray Thai Apis mellifera propolis. BMC oo dhameystiran iyo daawo kale, 12, 27.
7. [7]O'Brien, J., Okereke, O., Devore, E., Rosner, B., Breteler, M., & Grodstein, F. (2014). Qaadashada lowska muddada-dheer ee la xiriirta howlaha garashada ee haweenka da'da weyn. Joornaalka nafaqada, caafimaadka & gabowga, 18 (5), 496-502.
8. [8]Tsai, C. J., Leitzmann, M. F., Hu, F. B., Willett, W. C., & Giovannucci, E. L. (2004). Isticmaalka lowska ee joogtada ah iyo khatarta cholecystectomy ee haweenka oo hoos u dhacday. Joornaalka Mareykanka ee nafaqada bukaan socodka, 80 (1), 76-81.
9. [9]Trox, J., Vadivel, V., Vetter, W., Stuetz, W., Scherbaum, V., Gola, U., & & Biesalski, H. K. (2010). Isku-darka bioactive ee ku jira cashew nut (Anacardium occidentale L.) kernels: saameynta hababka duqeynta kala duwan. Joornaalka kiimikada beeraha iyo cuntada, 58 (9), 5341-5346.
10. [10]Cashew Milk Recipe. Laga soo bilaabo https://draxe.com/recipe/cashew-milk/
11. kow iyo tobanCashew Butter Recipe. Laga soo bilaabo https://draxe.com/recipe/cashew-butter/

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