Isbarbardhig Sidee-Sidee ah ee Nafaqooyinka waaweyn ee Nuts Common
Hadda ka badan abid, nuts waxaa lagu talinayaa inay noqdaan cunto fudud. Waxaa lagu yaqaanaa in ay ku badan yihiin fiber, protein, dufan caafimaad leh, iyo fitamiino iyo macdano kala duwan, nafaqo badan oo nafaqo leh oo ka badan barkada baradhada baradhada, iyo haddii la cuno qadar-waxay kaa caawin kartaa inaad lumiso miisaanka. Cunista nuts sidoo kale waxay wanaajisaa caafimaadka wadnaha waxana lagu muujiyay inay hoos u dhigto kolestaroolka. Hase yeeshee, lowska oo dhan waa isku mid marka ay timaado burburka nafaqada, sidaas awgeed waa muhiim in la ogaado inta qof ee adeegga ku jira.
Nafaqada Nuts
Jaantuska isbarbardhigga ah ee fudud ayaa muujinaya sida ay caanaha caadiga ah u kala duwan yihiin cuntooyinka nafaqada, taas oo fududeyneysa in la doorto lowska kuu habboon. Shaxankan wuxuu qeexayaa qiyaasta nafaqada ee qiyaasta miisaanka (midkiiba hal wareeg) nooc kasta oo lowska ah, iyo sidoo kale tirada qiyaasta ah ee nuts midkiiba. Waxaad isbarbardhigi kartaa tirada kaloriinta, dufanka (wadarta guud, istiraatiijiga ah, dabaysha, polyunsaturated), carbohydrates, iyo fiber oo ka mid ah sagaal nooc oo lowska.
| Nafaqooyinka 1 wiqiyadood (miisaan) | |||||||||
| Nut kala duwan | Qiyaastii # midhaha | Calories (kcal) | Protein (g) | Total Fat (g) | Fataha la Tufaney (g) | Mono- Maqnaanshaha- ed Fat (g) | Poly- Maqnaanshaha- ed Fat (g) | Gacmaha (g) | Fiber (g) |
| Almonds | 23 | 160 | 6 | 14 | 1 | 9 | 3.5 | 6 | 4 |
| Brazil Nuts | 6 | 190 | 4 | 19 | 4 | 7 | 6 | 3 | 2 |
| Cashews | 18 | 160 | 4 | 13 | 3 | 8 | 2 | 9 | 1 |
| Hazelnuts | 21 | 180 | 4 | 17 | 1.5 | 13 | 2 | 5 | 3 |
| Macadamia Nuts | 11 | 200 | 2 | 22 | 3.5 | 17 | 0.5 | 4 | 2 |
| Pecans | 19 (halaf) | 200 | 3 | 20 | 2 | 12 | 6 | 4 | 3 |
| Pine Nuts | 165 | 190 | 4 | 20 | 1.5 | 5.5 | 10 | 4 | 1 |
| Pistachios | 49 | 160 | 4 | 18 | 1.5 | 7 | 4 | 8 | 3 |
| Walxaha | 14 (halaf) | 190 | 4 | 18 | 1.5 | 2.5 | 13 | 4 | 2 |
Ha tagin Nuts
Hal qalad ayaa dadku sameeyaan marka ay cunaan cunnooyinka ay cunaan cuntooyin badan-fikrad waxay tahay in ay caafimaad qabaan, waxay kaa caawin karaan inaad lumiso miisaanka, oo aad uga fiican tahay waxyaabo kale oo cuwaaf ah, sidaa daraadeed wax dhibaato ah ma laha in la qabsado saxaan, sax ah?
Xumeyn. Nutsku waa calorie cufan, taasoo macnaheedu yahay in ay ka badan yihiin qiyaaso ka badan cuntooyinka kale (sida pasta, tusaale ahaan), taas oo kuu horseedeysa inaad miisaan culus qaadato. Sidaa daraadeed waa muhiim inaad ku dhejiso cabirka adeegga, taas oo inta badan ah "caansan" ama qiyaas ahaan 1/4 koob.
Waxaad sidoo kale rabtaa inaad taxadarto nooca lowska aad doorato, maaddaama qaar ka mid ah ay ku jiraan kalooriyada si aad u sarreeya mar walba.
Tusaale ahaan, Macadamiya nuts, waxay leeyihiin kalooriyada ugu sareeya, oo leh 11 oo kaliya miisaankii hal rubuc, ma heleysid boogaaga badan. Waxyaabaha kale ee maskaxda lagu hayo waa in nuts ay ku sameeyn karto lambarka dheef-shiidkaaga haddii aad cunto badan. Qaybaha qaarkood oo laga helo nuts (phytates iyo fareeraha) waxay sababaan jeexan iyo gaas iyo samayso nuts adag oo lagu dheefshiido, iyo waxyaabaha dufanka badan leh waxay keeni karaan shuban. Sidaa daraadeed qiyaasahaas!