Sunflower par full bloom kan hmu vek tawh a ni lawm ni? Ni lam en ang mai a ni. Mahse, chu pangpar mawi tak, sunflower chi chhunga chi te te lo thang lian chu hriselna atana hlawkna mak tak nei superfood a ni tih i hria em. Chungte chu chawhmeh atan emaw, kan chaw eiah pawh kan dah tel thei bawk. Chuvangin vawiinah hian heng chi te tak te chhunga hlawkna ropui tak tak thup te hi han sawi ila.
Engvangin nge sunflower chi hi kan taksa tan a tha em em?
A awlsam zawngin sawi ila, sunflower chi hi nutritional powerhouse a ni. Vitamin, mineral leh thau hrisel an awm hian natna khirh tak tak, thisen sang leh lung natna te a tihziaawm thei a ni. An hlawkna berte han thlir ila.
1. Taksa a inflammation a tihziaawm
Kan taksaa inflammation te tak te, hriat loha lo awm thin hi a ni a, a tawpah chuan natna lian tham zunthlum leh thinlung natna te a thlen thin. I taksa chu hmun hrang hrangah mei te tak te ang maiin a kang ang tih han ngaihtuah teh. Chu chu inflammation tih chu a ni mai.
Sunflower chi hian anti-inflammatory compound chak tak tak vitamin E leh flavonoids te a pai tam hle a, taksaa inflammation tihziaawmna atan a pui a ni. Zirna thenkhatah chuan kar khatah vawi nga emaw a aia tam emaw sunflower chi ang chi nut ei thinte hian an taksaah inflammatory marker an nei tlem zawk tih hmuhchhuah a ni.
2. Thinlunga thian tha ber
Kan thinlung hrisel taka vawng tur chuan thau chi hrang hrang kan ei thinte hi kan fimkhur hle a ngai a ni. Sunflower chi hian thau "tha" a pai a, chu chu thinlung tan a tha hle. A bik takin, polyunsaturated fat leh monounsaturated fat .
Heng thau tha tak takte hian thisen a cholesterol tha lo (LDL cholesterol) level a tihziaawm bakah good cholesterol (HDL cholesterol) level dik takah a vawng reng thei bawk. Kan thisen kalna kawng tifai ang mai a ni.
Chuvangin, i ei leh inah sunflower chi telh fo hian rilru lam natna, cholesterol sang, leh thisen sang ang chi natna a ti tlem thei a ni.
3. Immune system a tichak
Natna laka invenna tur chuan taksa hriselna tha tak kan neih a ngai a ni. Sunflower chi hi ei tur a ni a, hei hian hei hi a tichak tak zet a ni. A chhan chu kan taksa hriselna atana pawimawh nutrient pahnih zinc leh selenium an awm vang a ni.
- Zinc: Zinc hi kan taksaa immune cells siam leh vawn that nan a pawimawh hle.
- Selenium: Hei hian taksaa inflammation a tiziaawm bawk a, infection a do thei a, immunity a tichak bawk.
Chuvangin khawsik leh khuh i neih fo chuan i ei leh inah sunflower chi tlem tal dah tel a finthlak ang.
4. Taksa tan chakna tha tak a pe
Tunge nilengin hah lo leh chakna tha tak nen hna thawk duh lo ang? Sunflower chi-a protein tamna hian taksa chakna pe turin a pui a ni. Chu mai ni lovin, Vitamin B1 tih hming pu nutrient a nei bawk a, chu chu thiamin a ni.
He vitamin B1 hian ei tur chu chakna ah a chantir thei a ni. Tin, a hmaa kan sawi tawh selenium hian thisen kal a titha a, taksa peng zawng zawngah oxygen a phurh luh theih nan a pui bawk. Hei hian hahna a ti tlem a, hahdamna a siam bawk.
Sunflower chi hi engtin nge nutritional value a neih?
Tunah chuan heng thlai chi te te hi table pakhata ei tur tha an neih dan hi han thlir ila. Hei hi sunflower chi roasted cup (1⁄4 cup) khata awm, chi dah tel loh chu a ni tih hre reng ang che.
| Nutrient section a ni | Lenzawng tehna |
|---|---|
| Calorie a awm bawk | 207 a ni |
| Protein a awm a | 5.8 gram a ni |
| Thau | 19 gram a ni |
| Carbohydrates a awm bawk | 7 gram a ni |
| Fiber a ni | 3.9 gram a ni |
| Tin, vitamin leh mineral pawimawh tak tak a pai bawk: | |
| Vitamin E, Vitamin B1, Vitamin B6, Iron, Copper, Selenium, Manganese, Zinc leh Potassium te a awm bawk. | |
A pawimawh ber chu! Sunflower chi hi eitur tha tak ni mahse, calorie a tam deuh bawk. Chuvangin , portion control hi a pawimawh hle. Vawi khata no khat ei hi a tawk.
Mi \henkhat chuan a chi chu a hnah phelh a, an hmuiah dahin an ei a, chu chuan an ei tur an control theih nan a pui a ni. Mahse, dawr aṭanga lei thlai chi, a hnah chhunga la awmte chuan chi tam tak an dah tel fo . Salt ngaina mi i nih chuan "unsalted" tih ziak chi thlan a tha ber a, chu chu chi a pai lo tihna a ni.
Engtin nge hengte hi ei turah kan dah tel ang?
Hei hi a awlsam hle mai. Sunflower chi hi raw emaw roasted emaw pawhin ei theih a ni. Pawn lamah hnim a awm chuan zawi zawiin i ha hmangin a hnah chu tikehsawm la, a chhung lam chu ei rawh. A hnah ei a tha lova, paih mai tur a ni.
Chu mai ni lovin, hengte hi i nitin ei leh in ah pawh i dah tel thei bawk. Ngaihtuahna thenkhat chu hetiang hi a ni:
- I salad siam tur chungah chuan a then theh la.
- Gotukola sambol emaw kathurumurunga mallum emaw ah tlem tal dah tum la, a thlum mak khawp mai.
- I zing oats nen chuan mix rawh .
- Trail mix ang chi thil siam dawnin add ngei ngei tur a ni .
- Veggie burger ang chi thil i siam a nih chuan mix-ah dah la.
- Bakery product cake leh bun siam dawnin a chungah theh thin ang che.
- Peanut butter bakah sunflower butter hmang bawk ang che .
I hriselna i ngaihtuah a nih chuan hetiang thil te tak te hi i ei leh in ah i dah tel hian danglamna nasa tak a thlen thei a ni. Mahse hre reng ang che, damdawi lam harsatna bik i neih chuan i ei leh inah hetiang thil thar i dah hmain i doctor nen inbiakna neih hmasak phawt a finthlak ang.
Take-Home Thuchah a ni
- Sunflower chi hi ei tur tha tak a ni a, vitamin E, zinc, selenium, leh thinlung tana thau tamna a ni.
- Hengte ei fo hian taksaa inflammation a tihziaawm a, thinlung hriselna a vawng nung a, immune system a tichak bawk.
- Sunflower chi hian calorie a pai tam avangin vawi khatah tam tak ei loh tur a ni. Ni khatah no khat vel chu a tawk.
- Salt tam tak nena package ai chuan unsalted sunflower seeds thlan hi a hrisel zawk.
- Hengte hi awlsam takin i salad, sambal, oats emaw, ei tur dang emaw-ah i dah thei a, a hlawkna chu i seng thei a ni.
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