Mbalame Zambiri Zili M'mbewu Zakubukira?
Mbeu ya mpendadzuwa imabwera kuchokera ku chomera chokongola cha mpendadzuwa. Iwo ali olemera mu zakudya ndi otsika muzakudya. Popeza amakhalapo chaka chonse, amapanga zakudya zopatsa thanzi komanso ndizowonjezera ma saladi ndi zakudya zina zosavuta.
| Zoona za mbewu za mpendadzuwa Zoona za zakudya | |
|---|---|
| Kutumikira Kukula Kwambiri 1/4 chikho chowidwa chopanda mchere (33.5 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Malori 207 | |
| Ma calories ochokera ku Fat 173 | |
| Mafuta Onse 19.3g | 32% |
| Mafuta okhuta 1.7g | 8% |
| Mafuta a Polyunsaturated 12.5g | |
| Mafuta a Monounsaturated 3.6g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potaziyamu 164mg | 2% |
| Zakudya 7g | 3% |
| Matenda a Zakudya 3.9g | 16% |
| Sugars 0.9g | |
| Mapuloteni 5.8g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 1% · Iron 29% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Momwe Mbewu Zapangidwira Zakhalira?
Mbeu ya mpendadzuwa imakhala yathanzi kwambiri. Zili ndi mafuta abwino, mafuta , ndi mapuloteni , koma amakhalanso olemera kwambiri. Chikho chimodzi chachinayi cha mbewu za mpendadzuwa zokhala ndi maola 207 ndi 19.3 magalamu. Izi zikutanthauza kuti ndizofunikira kuyang'anira bwino magawo anu.
Ngati mukudya mbewu monga chotupitsa paokha, onetsetsani kusunga gawo lanu kuposa chikho chimodzi chachinayi (popanda chipolopolo). Ngati mukukonzekera kulumikiza mbeu zanu ndi zipatso za zipatso, kudula gawo lanu pakati. Ngati, kuwonjezera apo, mukuwonjezera mbewu zanu ku saladi kapena mbale yanu, sungani gawo lanu pa supuni imodzi.
Ubwino Wathanzi wa Mbewu za Mpendadzuwa
Mbeu ya mpendadzuwa ndi nyumba ya mphamvu ya vitamini ndi mineral. Ndizofunikira kwambiri zowonjezera mavitamini ndi vitamini E (pafupifupi 75 peresenti mu imodzi yogwiritsira ntchito), malo abwino kwambiri a mkuwa, thiamin, phosphorus, manganese, ndi selenium. Amakhalanso ndi penti yabwino ya pantothenic acid ndi folate ndipo ali olemera mu phytosterols, omwe amachepetsa kuchepetsa LDL cholesterol.
Fiber ndi gawo lopanda mafuta. Zimathandiza kuyendetsa matumbo ndi shuga, zothandizira mu satiety (kumverera mokwanira) ndipo zingathandize kuchepetsa cholesterol. Kafukufuku wasonyeza kuti anthu omwe amadya zakudya zamtundu wapamwamba amakhala ndi thanzi labwino komanso amakhala ndi chiopsezo cha matenda a mtima, shuga, ndi khansa zina.
Vitamini E ndi vitamini yambiri yomwe imakhala ndi mafuta ambiri omwe amadziwika kuti ali ndi antioxidant. Zimathandizanso kuti thupi likhale labwino komanso limateteza thupi lawo.
Phosphorus ndi chigawo cha mafupa ndi mano, DNA, ndi maselo. Amathandizanso kuthandizira kupanga ndi kusungirako magetsi.
Mbewu ya Mpendadzuwa vs. Mkuntho wa Sunflower
Kodi kusiyana kotani pakati pa "mbewu ya mpendadzuwa" ndi "kerubi"? Chokha, mbewuyo ili ndi kernel, yomwe ndi "nyama" mkati mwa chipolopolocho. Izi zingakhale zosokoneza kwambiri chifukwa choyika mbewu za mpendadzuwa zimagwiritsa ntchito mawu akuti "mbewu" ngakhale kuti akugulitsa kernel.
Mukamagula "maso a mpendadzuwa," phokosolo lachotsedwa. Kernel ingagulitsidwe yaiwisi kapena yokazinga. Ngati mumagula "mbewu za mpendadzuwa" mbeuyo imakhala yosakanikirana ndi kernel mkati mwa chipolopolocho. Izi zikhoza kuthokidwa komanso kuzidya kapena kudya.
Kodi Mungadye Chigoba?
Mwachidziwitso mungathe kudya chipolopolo cha mbewu ya mpendadzuwa chifukwa nkhuni imakhala yaikulu kwambiri. Komabe, chifukwa zingakhale zolimba komanso zovuta kuzimba ndipo sizikulimbikitsidwa.
Kudya zambiri kungayambitse fecal impaction (FI), yomwe ndi mawonekedwe aakulu a kudzimbidwa. Komanso, nkhumba zowononga zimatha kupindikiza kapena kugwirizanitsa ndi zigawo za kapangidwe kameneka kapenanso kusungunuka ngati sizikuyendetsedwa bwino.
Si zachilendo kumvetsera malipoti a ana omwe amadya zipolopolo zambiri za mpendadzuwa. Izi zingachititse kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda. Kawirikawiri imafuna kuti munthu adwale matendawa kuti athetse kuzimitsa komanso kubwezeretsanso mankhwala.
Kusaka ndi Kusunga Mbewu za Msuzi
Mukhoza kusankha kugula mbewu za mpendadzuwa kapena popanda chipolopolocho. Chinthu chachikulu chomwe mungaganizire ndi kusankha omwe alibe unsalted.
Mbeu za mpendadzuwa sizimakhala ndi sodium. Akawotcha ndi mchere, kutumikira komweko kuli pafupi 210mg wa sodium. Izi sizingawopsyeze, koma ngati muyang'anitsitsa kudya kwa sodium kapena mchere wochuluka, ndi chinthu choyenera kuganizira.
Chifukwa mbewu za mpendadzuwa zimakhala ndi mafuta ochuluka omwe amatha kupita mwamsanga msanga. Ndibwino kuti muzisungire mu chidebe chotsitsimula mufiriji. Mukhozanso kuwasunga mufiriji.
Mbeu za mpendadzuwa zimagwiritsidwanso ntchito kupanga sunbutter, yomwe ndi njira yabwino ngati muli ndi zowonongeka. Njere zimagwiritsidwanso ntchito kupanga mafuta a mpendadzuwa.
Njira Zabwino Zokonzekera Mbewu za Msuzi
Mukhoza kuwonjezera mbeu za mpendadzuwa ku saladi ndi mbale zotsalira. Izi zimaphatikizapo zowonjezera, maonekedwe, ndi mafuta a moyo wathanzi ku mbale. Kungowatchera kapena kuwaphatikizapo yaiwisi.
Mbeu za mpendadzuwa zimatha kukhala pansi ndipo zimagwiritsidwa ntchito kufumbikira nyama ndi nsomba m'madzi otsika m'magazi. Gwiritsani mbewu zina mu yogurt, tchizi, kapena mafuta otsika kwambiri a smoothie kuti mukhale ndi zina zowonjezera. Zingathe kuwonjezeredwa ku maffin, mkate, kapangidwe ka phokoso, ndi mchere womwe umagwiritsidwa ntchito monga chogwiritsira ntchito granola yokhazikika.
Inde, mukhoza kudyetsa mbewu zokhazokha kuti muzitha kudya mofulumira. Pofuna kuthandizira kugawa zigawo, yesetsani mbeu m'malo molowa mu thumba kapena mbale. Ndi zophweka kwambiri kuti mupitirize kudya zidutswa zazing'ono izi.
> Zotsatira:
> Anderson JW, ndi al. Ubwino Wathanzi wa Zakudya Zamagetsi. Malingaliro Othandiza. 2009; 67 (4): 188-205.
> Mtundu wa mpendadzuwa wa dziko lonse. Mafunso ofunsidwa kawirikawiri.
> Thing BA, Jorgensen H. Chiwerengero Chokhala ndi Chomera Choyambitsa Mbewu za Mpendadzuwa. Ugeskrift kwa Laeger. 2010; 172 (42): 2905-6.
> Kafukufuku wa za ulimi. National Nutrient Database ya Standard Reference Release 28: 12036, Mbewu, Mbewu za Mbewu za Sunflower. Dipatimenti ya Ulimi ya United States. 2016.