Imbewu kabhekilanga bekuyinketho emnandi yokuphuma uye epaki nabangani bakho nibuke amahora edlula. Kungene izinkumbulo ezinhle, babekhona nababeqhudelana ukukhafula amagobolondo.
Cishe awusakwazi, kodwa imbewu ye-sunflower iseyindlela elula kakhulu yokuthenga kunoma yisiphi isitolo segrosa. Yiqiniso, manje njengoba usumdala, cishe uyazibuza mayelana nenani lokudla okunomsoco wezinto futhi uyazibuza ukuthi la mapayipi anempilo yini njengoba ebonakala.
Inani lokudla okunempilo
Imbewu kabhekilanga ngokusobala iyisithelo sikabhekilanga, esivunwa, somiswe bese silungiselelwa ukuba sibe isidlo esimnandi esingadliwa. Imbewu kabhekilanga iwumthombo omuhle kakhulu kavithamini E, i-magnesium ne-selenium, okuwumsoco nje ongenawo ekudleni kwethu.
Isibonelo, enkomishini yembewu ye-sunflower egobolondo sithola:
- Amandla: 269 kilojoule
- Amaprotheni: 9 amagremu
- Amafutha: 24 amagremu
- Ama-carbohydrate: 9 amagremu
- Fibre: 4 amagremu
- Ushukela: 1 igremu
Esikhundleni salokho, enkomishini yezinhlamvu zikabhekilanga ezigobile (noma ehlutshiwe):
- Amandla: 818 kilojoule
- Amaprotheni: 29 amagremu
- Amafutha: 72 amagremu
- Ama-carbohydrate: 28 amagremu
- Fibre: 12 amagremu
- Ushukela: 3 amagremu
Ikota yenkomishi yembewu kabhekilanga iqukethe amakhalori angaba ngu-207 namagremu angu-7 wamacarbohydrates. Cishe ingxenye yama-carbs avela ku-fiber (cishe amagremu angu-4) kanti okunye kuyisitashi. Njengoba imbewu ye-sunflower inoshukela omncane, ibhekwa njengokudla kwekhwalithi ephezulu. inkomba ephansi ye-glycemic. Umthwalo olinganiselwe we-glycemic wokudla okukodwa kwembewu kabhekilanga ngu-0.
Iningi lama-calories embewu ye-sunflower livela emafutheni. Sizothola amagremu angaphezudlwana kuka-19 wamafutha enkomishini eyodwa engu-1/4 ephakelwayo. Kodwa-ke, iningi lawo lingamafutha anempilo, ingxube yamafutha e-polyunsaturated (amagremu angu-12,6) namafutha e-monounsaturated (3,6 amagremu). Kukhona cishe amagremu angu-2 wamafutha agcwele ekusetshenzisweni kwembewu kabhekilanga.
Ngakolunye uhlangothi, sizothola cishe amagremu angu-6 wamaprotheni enkomishini engu-1/4 enikezwa imbewu kabhekilanga. Imbewu kabhekilanga iwumthombo ongashi wamavithamini namaminerali. Ziwumthombo omuhle kakhulu kavithamini E, ohlinzeka cishe ngo-7,4 mg noma ngaphansi nje kuka-50% yenani lansuku zonke elimisiwe. Futhi ziwumthombo omuhle we-thiamine nezinye izakhamzimba ngamanani amancane, njenge-niacin, uvithamini B6, ne-folate.
Umehluko nezinye izimbewu
Manje ukuthi ukusetshenziswa kwembewu sekunemfashini, kuyathakazelisa ukwazi umehluko phakathi kwabo. Kulokhu, imbewu kabhekilanga inama-kilojoule amaningi, kodwa inikeza inala yamaprotheni asekelwe ezitshalweni, amafutha anempilo, kanye ne-fiber. Lapho sizidla ngaphandle kwegobolondo, sithola amaprotheni amaningi kunembewu yefilakisi kanye ne-fiber eningi kunembewu ye-hemp.
Imbewu kabhekilanga iphinde inikeze insimbi eningi njenge-hemp, iflakisi, nembewu ye-chia (nakuba ingenayo i-calcium ephezulu).
Ngokuqondene nama-calories, inkomishi yembewu kabhekilanga egobekile (ama-calories angu-818) inenkomishi yefilakisi engaphezu kweyodwa (ama-calories angu-600), kodwa ingaphansi kwenkomishi yembewu ye-hemp noma ye-chia (ama-calories angu-885 nama-960).
Izinzuzo
Ngokusobala: yebo, imbewu ye-sunflower inempilo. Zinomsoco futhi zimnandi, futhi zingasetshenziswa ngezindlela eziningi ezahlukene. Izinzuzo zezempilo zikabhekilanga zivela ezakhiweni ezinikezayo, ikakhulukazi i-fiber kanye novithamini E.
zilungele inhliziyo yakho
Imbewu kabhekilanga iqukethe amafutha e-monounsaturated kanye ne-polyunsaturated abonisa inzuzo ecacile yezempilo, ikakhulukazi maqondana nempilo yenhliziyo nesifo senhliziyo nemithambo yegazi.
Inhlanganisela esembewini kabhekilanga ivimba i-enzyme ebangela ukuthi imithambo yegazi iqine. Ngenxa yalokho, kungasiza ukukhulula imithambo yegazi, okwehlisa umfutho wegazi lakho. I-magnesium esezimbewu zikabhekilanga nayo isiza ukwehlisa umfutho wegazi.
Futhi, imbewu ye-sunflower inothile ngama-acids angagcwalisiwe, ikakhulukazi i-linoleic acid. Umzimba usebenzisa i-linoleic acid ukukhiqiza inhlanganisela efana nehomoni ephumuza imithambo yegazi futhi ikhuthaze umfutho wegazi ophansi. Le acid enamafutha isiza futhi ukwehlisa i-cholesterol.
Siza ukwehlisa i-cholesterol
Lezi zinhlamvu zinezinhlanganisela ezisekelwe ezitshalweni ezibizwa ngokuthi ama-phytosterols, asiza ukwehlisa i-cholesterol. Ama-Phytosterol ayafana ngokwesakhiwo nohlobo lwe-cholesterol embi emzimbeni wakho, ngakho-ke uma uwadla, empeleni ancintisana naleyo cholesterol ukuze imunce emgudwini wokugaya ukudla.
Umthombo we-antioxidant
Imbewu kabhekilanga iwumthombo omuhle kavithamini E, onezindawo zokulwa ne-antioxidant. Le vithamini ihamba emzimbeni futhi inciphisa amakhemikhali ayingozi emzimbeni angalimaza amangqamuzana. Ngaphezu kwalokho, kuyasiza futhi ukunciphisa ingozi yokuqina kwemithambo.
I-Selenium nayo isebenza njenge-antioxidant futhi ingasiza ukulungisa amangqamuzana awonakele.
Ikhulula ukuqunjelwa
Imbewu kabhekilanga inikeza i-fiber engasiza ukwakha indle ukuvimbela ukuqunjelwa. Kwabanye abantu, lokhu kungaba inzuzo yezempilo.
Ucwaningo luye lwabonisa nokuthi ukwanda kwe-fiber yokudla kungakhuphula imvamisa yokunyakaza kwamathumbu kubantu abanokuqunjelwa. Kodwa ababhali bocwaningo oluthile baphawula ukuthi akuthuthukisi ukuguquguquka kwesitulo, ukunciphisa ukusetshenziswa kwe-laxative, noma ukukhulula ukunyakaza kwamathumbu okubuhlungu.
Ithuthukisa ukugaya
Ukudla okune-fiber kusiza ukugcina uhlelo lokugaya ukudla lunempilo. I-fiber iyingxenye engagayeki ye-carbohydrate. Kuyasiza ukulawula amathumbu ngokulawula ukudla okudlayo, ukugayeka kokudla, ukumuncwa kanye nokumetabolism. Eminye imicu iyavubela futhi inikeza indawo enempilo yebhaktheriya emathunjini amakhulu.
Uhlamvu lwembewu kabhekilanga lunikeza i-fiber ethile, kodwa uma uyidla yonke imbewu, ungase uzuze kakhulu njengoba ikhoba cishe liyi-fiber ngokuphelele.
Imiphumela emibi
Imiphumela emibi ingase ibonakale ngokudla imbewu kabhekilanga iphelele, ikakhulukazi uma eziningi zidliwa. Igobolondo, noma igobolondo langaphandle, lingaba bukhali futhi kube nzima ukuligaya. Futhi, ukudla ama-peels amaningi kungabangela i-fecal impaction, okuwuhlobo olunzima lokuqunjelwa. Izinselo ezicijile zingabhoboza noma zinamathele kulwelwesi lomminzo noma lomgudu wokugaya ukudla uma zingahlafunwanga kahle.
Akuvamile ukuzwa imibiko yokuthi izingane zidla amakhoba embewu kabhekilanga amaningi. Kwezinye izimo, lokhu kungabangela i-rectal seed bezoar, ukuvinjelwa okungase kudinge ukwelashwa ngodokotela. Ngokuvamile kudinga ukulaliswa esibhedlela ukuze kususwe ukuvaleka nokubuyisela ukusebenza kwamathumbu okuvamile. Ukuze sigweme le ngozi, sizoqinisekisa ukuthi sidla imbewu ye-sunflower kuphela.
Amagciwane
Kunemibiko yokungezwani nembewu ehlukahlukene. Futhi, ochwepheshe baye baveza ukuthi izinhlobo ezahlukene zembewu zingabangela ukusabela okuphambene. Lokho kusho ukuthi uma sinokungezwani komzimba nembewu ye-poppy, singase sibe nokusabela kumbewu kabhekilanga.
Uma sinokungezwani nembewu noma uma sisola ukuthi asizwani nembewu ye-sunflower, kutuswa ukukhuluma nochwepheshe. Ukungezwani nembewu kabhekilanga kuvame kakhulu kubantu abachayeka ezitshalweni noma imbewu njengengxenye yomsebenzi wabo, njengabalimi bakabhekilanga nabafuyi bezinkukhu.
Isisindo senzuzo
Awukho ngempela umkhawulo wokuthi zingaki izimbewu zikabhekilanga okufanele uzidle ngosuku, gcina nje usayizi wezingxenye engqondweni ukuze ungakhulisi ikhalori yakho namafutha okudla kakhulu. Njenganoma yikuphi ukudla, imbewu ye-sunflower izokwenza ukhuluphale kuphela uma usebenzisa kabi ukusetshenziswa kwayo.
Kuyaqapheleka ukuthi umehluko omkhulu phakathi kwembewu egobolondo kanye nembewu egobolondo wukuminyana kwezakhi (kanye nekhalori). Ukudla imbewu kabhekilanga enegobolondo kusho ukuthi uthola ama-calories engeziwe, amafutha, ifayibha, namaprotheni inkomishi ngayinye (ikakhulukazi ngoba amagobolondo athatha isikhala esiningi).
Kufanele futhi ukhethe amapayipi angenawo usawoti noma anesodium encane. Uma kungenjalo, ungase udle ibhomu le-sodium. Futhi, uma uthanda ukudla imbewu yakho ye-sunflower ngamagobolondo, khumbula nje ukuthi ingaba nzima esiswini sakho uma empeleni ugwinya igobolondo (esikhundleni sokuyikhafulela).
Zithathwa kanjani?
Singadla imbewu kabhekilanga yodwa ukuze sithole isidlo esisheshayo. Ukuze sisize ngokulawula izingxenye, sizokala imbewu esikhundleni sokumane sizifake esikhwameni noma endishini. Sizozama ukugcina ukuphakelwa kungabi ngaphezu kwenkomishi engu-1/4 (ngaphandle kwe-rind), ecishe ilingane nokuphakelwa okukodwa. okuluhlaza.
Uma sihlela ukuhlanganisa imbewu nokuphakelwa kwesithelo, zama ukusika ukudla kwakho phakathi ukuze ulawule amakhalori. Uma, ngakolunye uhlangothi, sengeza imbewu ye-sunflower esaladini egcwele imifino noma i-side dish, singagcina ukuphakelwa cishe ku-1 isipuni. Ukwengeza imbewu ye-sunflower kuma-garnishes kunezela i-fiber, ukuthungwa, namafutha enhliziyo enempilo ekudleni. Sizomane sizithose noma sizifake ziluhlaza.
Imbewu kabhekilanga nayo ingaba Gaya futhi usebenzise ukufafaza inyama nenhlanzi. Sizohlanganisa amanye amapayipi ku- iyogathi, i-cottage shizi noma i-milkshake enamafutha aphansi ukuze uthole ukunambitheka okungeziwe. Angakwazi futhi ukungezwa kuma-rolls, izinkwa, ama-pancake nama-dessert mixes noma asetshenziswe njengesithako ku-granola yasekhaya kanye ne-trail mix.