Kodi maungu ojambula amagawidwa ndi miyambo ya banja lanu? Ganizirani kawiri musanatulutse mbewu chaka chino.
Nkhumba za dzungu zikuyendetsa kanyumba kowonongeka ndi chifukwa chabwino. Iwo ali otsika kwambiri, omwe ali ndi zakudya zowonjezera chifukwa cha kukhala mankhwala abwino kwambiri a zinc, mapuloteni, ndi mafuta omega-3 abwino , komanso mavitamini ena ndi mchere (kuphatikizapo ma vitamini A, B, E ndi K, chitsulo , calcium , magnesium, potaziyamu ndi manganese, pakati pa ena).
Ndipo mlingo waukulu wa kudzaza magazi (3 magalamu pa chikho cha ¼) mumapeza pamene mukugwiritsira ntchito mbeuyi kuti ikhale yotetezeka pamwamba pa kalasiyo, komanso kuti thanzi lawo likhale lopangitsa kuti azikhala bwino nthawi zonse.
Maganizo ndi Thupi
Mtedza ndi mbewu monga mbewu za dzungu zimakhudza mafuta ochuluka omega-3 fatty acids, omwe asonyezedwa kuti apititse patsogolo thanzi la mtima mwa kuchepetsa kutupa ndi kukonzanso zizindikiro zina za matenda a mtima, kuphatikizapo kuthamanga kwa magazi, triglycerides, ndi cholesterol. Mafuta a polyunsaturated (monga omega-3s) amathandizanso kuti ubongo uzikhala ndi thanzi labwino. Ndipotu, ana omwe amapeza omega-3s okwanira tsiku ndi tsiku amachepetsa luso lowerenga poyerekeza ndi omwe sali.
Mwamwayi, ana ambiri monga mbewu za dzungu, makamaka akafika kuti athandizidwe kuchoka pamatumba awo.
Khungu la Thanzi
Nkhumba za mzungu ndi chimodzi mwa zakudya zabwino kwambiri zopezera zinc. Zinc zimathandiza kwambiri kutetezeka, kuvulaza, ndi khungu powathandiza kukhalabe ndi collagen komanso kulimbikitsanso khungu. Mbewu za dzungu (zophimba) zimakhala zokongola kwambiri, koma malo osungunuka (omwe amatchedwanso pepitas) ndi othandiza kwambiri.
Mutha kuwaza pepitas pa yogurt, kanyumba tchizi, phala, kapena oatmeal, kapena pangani granola ya mafuta otsika kwambiri ndi mbewu ya dzungu.
Momwe Mungayambitsire Mbewu za Mzungu
Ndani amakumbukira kuti akufika mu dzungu ndikutulutsa zitsamba za gooey? Gawo langa lomwe ndimalikonda ndikuwatsuka ndikuwawotcha kuti apange zakudya zowonongeka mofulumira komanso zosavuta!
Pano pali njira zanga zopanda pake zowonongeka Mbewu za Mphungu:
Chimene mufunikira:
- Dzungu
- Kujambula mpeni
- Supuni yaikulu
- Colander
- Pepala lophika
Khwerero 1: Pitani ku famu yamunda kapena maimidwe ndikusankha dzungu lomwe mumalikonda.
Gawo 2: Yesetsani uvuni ku 300˚. Sungani pamwamba pa dzungu lanu. Ngati mukugwiritsa ntchito pang'ono kuphika dzungu, dulani dzungu kukhala zigawo zowonjezera mbeu.
Khwerero 3: Sungani ma innards ndi mbewu za dzungu ndikusamukira ku colander.
Khwerero 4: Kusiyanitsa mbewu kuchokera ku innards, kutaya makasitomala mumtsuko wawung'ono ndikusiya mbeu mu colander. Sungani mbewuzo pansi pa madzi ozizira ozizira. Pambuyo powadzoza, mungawathandize kuwawuma ndi pepala kapena nsalu.
Khwerero 5: Tsambulani pepala lanu lophika pang'ono ndi mafuta opanda pake. Phulani mbewu zanu zamatumba mumodzi wosanjikiza, kenako muzaze mchere wosakaniza. Kapena pamwamba ndi zokonda zanu zomwe mumazikonda-pangani malingaliro pogwiritsa ntchito malingaliro anga pansipa!
Gawo 6: Kuphika kwa mphindi 15 mpaka 20 kapena mpaka golidi; bwino njira yonse musanadye. Mbeu za dzungu zomwe zakonzeka kudya zimakhala zowawa kwambiri komanso zimalowera mosavuta. Kodi mumafuna kuti jazi ikhale yamtengo wapatali musanayambe kuphika mu uvuni?
Yesani zokonda zomwe ndimakonda kwambiri (kwa mbeu ziwiri mpaka 3).
Garlic ndi zitsamba - zigwetseni ndi 1/3 chikho cha Parmesan, supuni ya supuni ya adyo ufa, supuni ya supuni ya ½ mchere ndi supuni 1 yomwe mumakonda kwambiri zitsamba monga rosemary kapena oregano
Mchere ndi Vinyo wosasa - supuni ya 1 supuni ndi supuni 2 mpaka 3 viniga
Cinnamon Shuga - supuni 1 supuni ya shuga ndi supuni 1 pansi sinamoni
Tex Mex Taco - tinyamule ndi mix mix taco
Zakudya zonunkhira - supuni ya supuni ya ½ ya adyo, supuni ya supuni ½ mchere, supuni ya supuni ¼ ya supuni ya cayenne ndi supuni 1 ya mafuta
Ndi Joy Bauer, MS, RDN, CDN, Health and Nutrition Expert for NBC's Today Onetsani ndi woyambitsa Food Snacks.
> Zotsatira:
Mats Johnson, et al. Omega 3/6 mafuta amachititsa kuwerenga kwa ana: kuyesedwa kosadziwika bwino, kawiri khungu, kosaoneka ndi malo omwe ali ndi ana 9 a sukulu ambiri ku Sweden. Journal of Child Psychology ndi Psychiatry, 2016.