10 Kev Pab Khoom Noj Kom Huv thiab Noj Qab Haus Huv ntawm Cashew Mis

Zoo Siab

• 1. Loaded Nrog Cov Khoom Noj
• 2. May Boost Lub Plawv Noj Qab Haus Huv
• 3. Zoo rau Kev Kho Mob Qhov Muag
• 4. May Pab Ntshav Ntsws
• 5. Tuaj yeem Txhim Kho Cov ntshav Qab Zib Tswj Xyuas
• 6. Zoo rau koj cov tawv nqaij
• 7. Lub Tsib Hlis Muaj Qhov Tiv Thaiv Anticancer
• 8. Boosts Kev Noj Qab Haus Huv
• 9. Yuav Tsib Txhis Txhim Kho Cov Hluav Taws Xob Hlau Tsis Muaj Ntshav Zoo
• 10. Yooj Yim Ntxiv rau Koj Li Kev Noj Haus
• Yuav Ua Li Cas Ua Mis Nyuj
• Rau hauv qab Kab

Cov mis nyuj cashew yog cov nyiam haus cov tsis muaj mis uas yog ua los ntawm cov txiv maj phaub thiab dej.

Nws muaj cov creamy, nplua nuj xwm yeem thiab muaj cov vitamins, zaub mov, cov rog zoo, thiab lwm yam muaj txiaj ntsig ntawm cov nroj tsuag.

Muaj nyob rau hauv hom tsis muaj qab zib thiab qab zib, yog cov mis nyuj muaj mis hloov pauv cov mis nyuj ntau hauv cov ntawv qhia.

Nws tuaj yeem ua kom muaj zog hauv lub cev thiab ua kom lub siab, qhov muag, thiab tawv nqaij noj qab haus huv.

Ntawm no yog 10 khoom noj khoom haus thiab kev noj qab haus huv tau txais txiaj ntsig ntawm mis nyuj cashew.

1. Loaded Nrog Cov Khoom Noj

Cashew mis muaj cov rog zoo, protein ntau, thiab ntau yam vitamins thiab minerals.

Feem ntau ntawm cov rog hauv cov dej qab zib zoo no muaj los ntawm cov roj ntsha tsis txaus uas ua rau lub siab mob thiab muaj lwm cov txiaj ntsig (1,).

Cov khw yuav khoom yuav muaj cov khoom noj sib txawv dua li cov qauv hauv tsev.

Ntawm no yog qhov sib piv ntawm 1 khob (240 ml) ntawm cov kua txiv mis paj yeeb cov yeeb yaj kiab - ua los ntawm cov dej thiab 1 ooj (28 grams) ntawm cashews - rau 1 khob (240 ml) ntawm cov txiv ntseej cashew ua kua ().

Kev noj haus kom tsawg	Tej khaub noom ua kua mis hauv tsev	Khaws cov khaub noom ua kua mis
Cov calories	160	25
Carbs	9 grams	1 gram
Cuam Tshuam	5 grams	tsawg dua 1 gram
Rog	14 grams	2 grams
Npuas	1 gram	0 grams
Hlau nplaum	20% ntawm Tus Nqi Niaj Hnub (DV)	0% ntawm DV
Hlau	10% ntawm DV	2% ntawm DV
Qab Zib	5% ntawm DV	1% ntawm DV
Tshuaj calcium	1% ntawm DV	45% ntawm cov DV *
Vitamin D	0% ntawm DV	25% ntawm DV *

* qhia txog cov khoom noj khoom haus zoo uas tau txuas ntxiv los ntawm fortification.

Cov lag luam paj cashew yog feem ntau muaj cov vitamins thiab cov zaub mov thiab muaj ntau dua ntawm qee cov as-ham, piv rau cov qauv hauv tsev.

Txawm li cas los xij, lawv feem ntau muab cov rog thiab protein tsawg dua thiab tsis txhob suav nrog fiber. Ib qho ntxiv, ntau hom khw-muag khoom yuav muaj cov roj, muaj tshuaj, thiab ntxiv cov suab thaj.

Cov xaim tsev xuv xim tsis yog yuav ua kom muaj kev phom sij, uas ua rau lawv cov ntsiab lus fiber ntau.

Lawv tseem ntim nrog cov khoom noj khoom haus magnesium - uas yog cov zaub mov muaj txiaj ntsig zoo rau ntau yam kev ua haujlwm hauv lub cev, suav nrog cov hlab ntsha ua haujlwm, kev mob plawv, thiab ntshav siab cov kev cai ().

Txhua daim mis paj yeeb yog cov tsis muaj lactose thiab tsis tuaj yeem hloov cov mis nyuj rau cov uas muaj teeb meem zom cov mis nyuj.

Cov qauv hauv tsev muaj protein tsawg, calcium, thiab poov tshuaj ntau dua li cov nyuj cov mis tab sis muaj cov rog zoo dua ntxiv, hlau, thiab magnesium ().

Ntsiab lus Cashew mis yog muaj cov khoom noj khoom haus ntau, nrog rau cov rog tsis qab, protein, vitamins, thiab cov zaub mov. Cov hom nyob hauv tsev feem ntau yog cov zaub mov muaj txiaj ntsig ntau, txawm hais tias hom khw yuav hom yuav muaj zog nrog cov vitamin D thiab calcium.

2. May Boost Lub Plawv Noj Qab Haus Huv

Cov kev tshawb fawb tau txuas cov txiv maj phaub mis ua rau muaj kev pheej hmoo tsawg dua ntawm kev mob plawv.

Cov dej qab zib no cog yog nplua nuj nyob hauv polyunsaturated thiab monounsaturated fatty acids. Noj cov rog no hloov cov tsis muaj mob txaus yuav txo koj txoj kev pheej hmoo mob plawv ().

Cov mis nyuj cashew tseem muaj cov poov tshuaj thiab magnesium - ob yam khoom noj uas yuav ua rau muaj kev mob plawv thiab tiv thaiv kab mob plawv.

Hauv kev tshuaj xyuas 22 txoj kev tshawb fawb, cov neeg uas muaj cov poov tshuaj ntau tshaj plaws muaj 24% tsawg dua kev pheej hmoo mob stroke ().

Lwm txoj kev soj ntsuam xaus lus tias cov zaub mov noj magnesium ntau, nrog rau cov ntshav siab ntau ntawm cov ntxhia no, ua rau muaj mob plawv tsawg, nrog rau ntshav qab zib thiab ntshav siab ().

Txawm li cas los xij, cov khw muag khoom noj khoom haus zoo li cas hauv lub mis yuav qis dua hauv cov zaub mov muaj txiaj ntsig zoo rau lub plawv, nrog rau cov poov tshuaj thiab magnesium, dua li ntau hom.

Ntsiab lus Cov mis nyuj cashew muaj cov roj ntsha tsis zoo rau lub siab, potassium, thiab magnesium - txhua yam yuav pab tiv thaiv kab mob plawv.

3. Zoo rau Kev Kho Mob Qhov Muag

Cashews muaj nplua nuj nyob hauv cov antioxidants lutein thiab zeaxanthin ().

Cov tebchaw no tuaj yeem tiv thaiv kev puas tsuaj ntawm tes rau koj ob lub qhov muag los ntawm cov tsis ruaj khov molecules hu ua dawb radicals ().

Ib txoj kev tshawb pom pom cov koom haum tseem ceeb nyob nruab nrab ntawm cov ntshav qis ntawm lutein thiab zeaxanthin thiab cov hlwb tsis zoo ().

Noj cov zaub mov ntau nyob rau hauv lutein thiab zeaxanthin tuaj yeem txo koj txoj kev pheej hmoo ntawm qhov muaj feem rau lub hnub nyoog macular degeneration (AMD), uas yog qhov muag mob uas ua rau tsis pom kev.

Ib txoj kev tshawb nrhiav ntxiv tau qhia tias cov neeg uas tau txais lutein thiab zeaxanthin ntau tshaj - thiab cov ntshav siab tshaj plaws ntawm cov antioxidant - yog 40% tsis tshua muaj tus mob AMD ().

Cov ntshav siab ntawm lutein thiab zeaxanthin kuj tau txuas rau 40% tsawg dua kev pheej hmoo ntawm kev pheej hmoo ntsig txog hnub nyoog laus dua hauv cov neeg laus ().

Txij li cov txiv laum huab xeeb yog qhov zoo ntawm lutein thiab zeaxanthin, ntxiv mis nyuj cashew rau koj cov zaub mov yuav pab tiv thaiv qhov muag teeb meem.

Ntsiab lus Cov mis nyuj cashew muaj cov tshuaj antioxidants uas tuaj yeem txo koj txoj kev pheej hmoo ntawm lub ntsej muag puas tsuaj, kev cuam tshuam ntawm lub hnub nyoog macular, thiab cataracts.

4. May Pab Ntshav Ntsws

Cashew mis muaj ntau nyob rau hauv cov vitamin K, uas yog qhov tseem ceeb rau cov ntshav txhaws (,, 16).

Tsis tau txais cov vitamin K txaus yuav ua rau muaj ntshav ntau dhau.

Thaum muaj vitamin K tsis txaus nyob rau cov neeg laus noj qab nyob zoo yog muaj tsawg, cov neeg muaj tus mob ua paug plab hnyuv (IBD) thiab lwm yam teeb meem malabsorption muaj feem ntau yuav ua tsis tau zoo (16,).

Kev noj zaub mov ntau nyob rau hauv cov vitamin K, xws li mis nyuj cashew yuav pab tswj kom muaj cov protein txaus.

Txawm li cas los xij, kev noj zaub mov noj kom muaj vitamin K ntau yuav txo qhov kev noj tshuaj muaj ntshav ().

Yog tias koj tab tom noj tshuaj kom yuag ntshav, nrog koj tus kws kho mob tham ua ntej hloov pauv koj li kev noj haus.

Ntsiab lus Cashew mis muaj ntau nyob rau hauv cov vitamin K, uas tseem ceeb heev kom ntshav txhaws. Yog li, nws yuav pab koj kom muaj qib txaus. Yog tias koj nyob rau ntawm cov ntshav cov tshuaj, mus tham nrog koj tus kws kho mob ua ntej nce kev noj zaub mov muaj vitamin-K ntau.

5. Tuaj yeem Txhim Kho Cov ntshav Qab Zib Tswj Xyuas

Haus cov kua mis cashew yuav pab tswj tau cov ntshav qab zib - tshwj xeeb yog cov neeg muaj ntshav qab zib.

Cashews muaj cov khoom sib txuas uas tuaj yeem txhawb kev tswj ntshav qab zib kom zoo hauv koj lub cev.

Ib txoj kev tshawb nrhiav tau pom tias qhov sib txuas hauv cov txiv laum huab xeeb hu ua anacardic acid txhawb kev noj lub cev cov ntshav qab zib hauv cov leeg mob hlwb ().

Kev tshawb nrhiav ntawm cov txiv ntoo zoo sib xws tseem muaj cov anacardic acid pom tias cov tshuaj ntsuab los ntawm cov txiv mis ua kom cov ntshav qab zib ntau ntau hauv cov nas uas muaj ntshav qab zib hom 2 ().

Ib qho ntxiv, txiv mis cashew yog lactose tsis pub thiab yog li muaj carbs tsawg dua qhov chaw ua mis nyuj. Siv cov hloov mis hloov pauv mis yuav pab tswj tau cov piam thaj hauv ntshav rau cov neeg muaj ntshav qab zib.

Tseem, tseem muaj kev tshawb fawb ntxiv kom nkag siab zoo txog cov txiaj ntsig ntawm cashew mis hauv kev tswj ntshav qab zib.

Ntsiab lus Qee yam txuas ntxiv hauv cov mis nyuj cashew yuav pab tswj tau cov ntshav qab zib hauv cov neeg muaj ntshav qab zib, tab sis kev tshawb fawb ntxiv yog xav tau.

6. Zoo rau koj cov tawv nqaij

Cashews yog thauj tooj ().

Yog li, mis ntxiv los ntawm cov txiv ntoo no - tshwj xeeb tshaj yog hom tsev - yog nplua nuj nyob rau hauv cov pob zeb hauv av no.

Tooj liab ua lub luag haujlwm loj hauv kev tsim cov tawv nqaij nqaij thiab yog qhov tseem ceeb rau kev pom ntawm daim tawv nqaij noj qab haus huv ().

Cov ntxhia no tswj kev tsim khoom ntawm collagen thiab elastin, ob qho protein ua rau cov tawv nqaij ywj pheej thiab lub zog ().

Kev tswj cov qib siab zoo ntawm collagen hauv koj lub cev txhawb kev noj qab haus huv ntawm daim tawv nqaij, thaum tsis txaus collagen tuaj yeem ua rau daim tawv nqaij laus.

Siv cov mis nyuj cashew thiab lwm cov zaub mov muaj tooj liab tuaj yeem txhawb koj lub cev kom ntau dua ntawm collagen thiab ua kom koj cov tawv nqaij zoo li qub thiab hluas.

Ntsiab lus Txij li cas txiv mis cashew yog siab nyob rau hauv tooj liab, nws yuav txhim kho kev noj qab haus huv ntawm daim tawv nqaij los ntawm kev ua kom lub zog collagen hauv koj lub cev.

7. Lub Tsib Hlis Muaj Qhov Tiv Thaiv Anticancer

Kev tshawb fawb-qhia lub raj pom tias cov khoom sib xyaw hauv cov mis nyuj cashew yuav tiv thaiv kev loj hlob ntawm qee cov keeb mob qog ntshav.

Cashews yog qhov tshwj xeeb tshaj yog nyob rau hauv anacardic acid, qhov sib txuas uas yuav tua cov dawb radicals uas xav tias ua lub luag haujlwm hauv kev txhim kho mob qog nqaij hlav (, 24, 25).

Ib txoj kev tshawb fawb-kuaj pom tias anacardic acid nres qhov kev kis mob ntawm tib neeg mob cancer ntawm lub mis ().

Ib qho ntxiv pom tias anacardic acid txhim kho cov haujlwm ntawm cov tshuaj anticancer tiv thaiv tib neeg kev mob hlwb ntawm daim tawv nqaij ().

Kev haus cov mis nyuj cashew tuaj yeem muab koj lub cev nrog anacardic acid uas tuaj yeem pab tiv thaiv kev loj hlob ntawm cov qog nqaij hlav cancer.

Txawm li cas los xij, kev tshawb nrhiav tam sim no tsawg tsawg rau kev sim cov raj kawm. Cov kev tshawb fawb ntxiv - tshwj xeeb tshaj yog nyob hauv tib neeg - xav tau kom nkag siab zoo dua txog cov khoom muaj peev xwm anticancer ntawm cashews.

Ntsiab lus Anacardic acid pom nyob rau hauv cov txiv kab ntxwv tau pom tias yuav txwv tsis pub kis mob ntawm qee cov kabmob kheesxaws thiab txhim kho cov teebmeem ntawm cov tshuaj anticancer hauv kev kawm ntsuas cov raj. Tseem, kev tshawb fawb ntxiv nyob rau hauv cheeb tsam no yog xav tau.

8. Boosts Kev Noj Qab Haus Huv

Cashews thiab mis nyuj tau los ntawm lawv tau thau tawm nrog antioxidants thiab zinc ().

Qhov no yuav pab txhawb kev tiv thaiv kab mob.

Cov kev tshawb fawb qhia tau hais tias txiv ntoo ua rau txo cov lus teb hauv koj lub cev thiab txhim kho kev tiv thaiv kab mob, zoo li vim tias lawv yog qhov zoo tshaj plaws ntawm antioxidant thiab lwm cov tebchaw uas tawm tsam mob thiab mob (,,).

Ib qho ntxiv, koj lub cev siv cov zinc tsim cov tshuaj tiv thaiv kabmob uas pab tua cov kabmob thiab kab mob. Cov ntxhia no tseem tuaj yeem ua raws li cov tshuaj antioxidant uas tuaj yeem ua kom lub cell puas koom nrog o thiab mob (,).

Ib txoj kev tshawb fawb tau cuam tshuam txog cov ntshav qis ntawm zinc nrog ntau theem ntawm cov cim rau o, xws li C-reactive protein (CRP) ().

Cov zinc nyob hauv cov kua mis cashew yuav pab txo kev mob hauv koj lub cev thiab txhim kho kev tiv thaiv.

Ntsiab lus Cov mis nyuj cashew muaj cov tshuaj tiv thaiv zoo li tshuaj tua kab mob antioxidant thiab zinc uas muaj peev xwm tawm tsam mob thiab txhawb kev tiv thaiv.

9. Yuav Tsib Txhis Txhim Kho Cov Hluav Taws Xob Hlau Tsis Muaj Ntshav Zoo

Thaum koj lub cev tsis muaj cov hlau txaus, nws tsis tuaj yeem tsim cov protein txaus uas yuav pab cov ntshav liab ua pa oxygen. Qhov no ua rau tsis txaus siab thiab ua rau qaug zog, kiv taub hau, ua pa luv, ua pa txias lossis txhais taw, thiab lwm yam tsos mob ().

Ib txoj kev tshawb nrhiav tau pom tias cov poj niam uas tsis muaj hlau ntau yog yuav luag 6 npaug feem ntau yuav muaj kab mob ntshav ntau dua li cov neeg uas muaj hlau txaus ().

Yog li, tau txais cov hlau txaus los ntawm koj cov zaub mov yog qhov tseem ceeb rau kev tiv thaiv lossis txhim kho cov tsos mob ntawm lub cev tsis muaj hlau.

Vim tias cov mis ua cas yog muaj hlau ntau, nws yuav pab koj tswj tau cov qib kom txaus. Txawm li cas los xij, koj lub cev zoo dua nqus cov hlau no thaum noj nrog qhov muaj vitamin C ().

Txhawm rau kom koj nqus tau hlau los ntawm cashew mis, sim ua kom nws zoo nkauj rau cov txiv pos nphuab tshiab lossis txiv kab ntxwv uas muaj vitamin C.

Ntsiab lus Cov mis nyuj cashew yog muab tso nrog cov hlau thiab yuav tiv thaiv qhov ua kom tsis muaj ntshav ntau. Txhawm rau kom koj nqus tau hlau los ntawm cov mis tsis muaj mis no, haus nws nrog ib qhov chaw muaj vitamin C.

10. Yooj Yim Ntxiv rau Koj Li Kev Noj Haus

Cashew mis yog ntau yam thiab muaj txiaj ntsig zoo ntxiv rau koj cov zaub mov noj.

Vim nws tsis muaj lactose, nws haum rau cov neeg uas tsis noj mis nyuj nyob.

Nws tuaj yeem siv los hloov chaw noj mis nyuj rau hauv cov ntawv qhia feem ntau - suav nrog smoothies, khoom ci, thiab khaub thuas txias lossis kub. Koj tuaj yeem ntxiv nws mus rau hauv cov kua txob kom ua rau lawv muaj qab zib lossis txawm siv nws los ua cov mis nyuj khov.

Dab tsi ntxiv, txij li cas cas mis nyuj muaj txiv nplua nuj, ntxoo kev ntxhib los mos, nws qab qab hauv cov dej kas fes, chocolate kub, lossis tshuaj yej.

Nco ntsoov tias txawm hais tias nws yuav hloov tau cov mis nyuj, cashew mis muaj nuttier, qab zib tshaj.

Yog tias koj xav nyob hauv ntxiv cov mis paj cashew rau koj cov zaub mov, koj tuaj yeem yuav nws tom khw muag khoom lossis ua koj tus kheej. Saib rau hom tsis muaj qab zib uas tsis muaj cov khoom xyaw tsis tsim nyog.

Ntsiab lus Koj tuaj yeem ntxiv cov mis nyuj cashew rau smoothies, haus kas fes, cereals, khoom ci, thiab ntau yam zaub mov txawv. Nws muaj nyob ntawm yuav luag txhua lub khw lossis koj tuaj yeem ua nws tom tsev.

Yuav Ua Li Cas Ua Mis Nyuj

Ua cov mis nyuj cashew tsis yooj yim kiag li.

Ntxiv rau, cov hom phiaj nyob hauv tsev yog cov mloog ntau dua thiab yog li muaj cov as-ham ntau dua li cov kev lag luam tawm.

Koj tuaj yeem tswj hwm cov piam thaj thiab lwm yam khoom xyaw ntxiv li cas koj ntxiv.

Ua kom mis nyuj cashew, so li 1 khob (130 grams) ntawm cov txiv tsev ntoo cashews hauv dej kub li 15 feeb lossis hauv chav sov li dej rau 1-2 teev lossis ntev dua.

Ntws thiab yaug lub cashews, tom qab ntawd ntxiv lawv rau ib rab nrog 3-4 khob (720-960 ml) dej. Muab cov xim siab rau 30 feeb txog 1 feeb lossis kom txog thaum du thiab frothy.

Koj tuaj yeem ntxiv cov hnub tim, zib ntab, lossis cov txiv kab ntxwv map kom qab zib, yog tias xav tau. Lwm qhov sib ntxiv nrov muaj xws li hiav txwv ntsev, cocoa hmoov, lossis vanilla extract.

Tsis zoo li feem ntau lwm cov haujlwm hauv tsob ntoo, koj tsis tas yuav ua cov kua mis cashew dhau los ntawm daim phuam nyias lossis cov ntaub nyias nyias.

Koj tuaj yeem khaws koj cov mis cashew nyob hauv lub khob ntawv lossis ntim hauv tub yees kom txog li peb mus rau plaub hnub. Yog tias nws cais, tsuas tshee ua ntej siv.

Ntsiab lus Ua cov mis nyuj cashew tsis yooj yim kiag li. Muab 1 lub khob (130 grams) cov kua txiv ntsej muag tso pov tseg, 3-4 khob (720–960 ml) dej, thiab cov qab zib ntawm kev xaiv kom txog thaum tus.

Rau hauv qab Kab

Ua los ntawm cov txiv mis mos thiab cov dej, kua mis mis cashew tsis muaj lactose thiab muaj cov roj ntsha tsis zoo rau lub siab, protein ntau, thiab ntau yam vitamins thiab minerals.

Kev haus cov mis no yuav txhawb kev noj qab haus huv, txhim kho ntshav qab zib, txhawb kev noj qab haus huv qhov muag, thiab lwm yam.

Txhawm rau ntxiv cov mis nyuj cashew rau koj cov khoom noj, koj tuaj yeem ua rau koj tus kheej lossis nrhiav cov khoom lag luam hauv khw muag khoom feem ntau.