Uninzi lwethu siyayisusa imbewu size siyilahle xa sipheka ithanga, akunjalo? Kodwa ubusazi na ukuba loo mbewu yethanga elahliweyo iyinto encinci exabisekileyo egcwele isondlo. Ezi mbewu zilungile kakhulu kwimpilo yethu. Ngoko ke namhlanje, masithethe ngeenzuzo ezinkulu zale mbewu yethanga incinci.
Zithini ezi mbewu zethanga?
Ngamafutshane, ziimbewu ezityiwayo ezifumaneka ngaphakathi kwamathanga. Zihlala zithe tyaba, zimile okweqanda, kwaye zigqunywe lusu olunombala okhrimu. Inyama ngaphakathi iluhlaza. Kumazwe amaninzi, zityiwa ziqhotsiwe ngetyuwa.
Usenokuba ukhe wazibona evenkileni ezibizwa ngokuba yi "pepitas." Ngaba imbewu yethanga kunye nepepitas ziyafana? Akukho mahluko mkhulu ngokwenene. IiPepitas yinyama eluhlaza evela ekususeni ulusu olumhlophe phezu kwembewu yethanga. Ezinye iintlobo zethanga zivelisa imbewu engenalusu, ezikwabizwa ngokuba ziipepitas.
Ngokwembali, abantu bamazwe anjengeMexico bebesebenzisa imbewu yethanga ekutyeni nakwezonyango kangangeminyaka engaphezu kwama-7,500. Isizathu soku kukuba ezi mbewu zinokutya okuphezulu. Zityebile kakhulu kumafutha angagcwaliyo, ii-omega-3, kunye neeminerali ezifana ne-magnesium .
Iingenelo ezimangalisayo zempilo zembewu yethanga
Imbewu yethanga kukutya okuphezulu okugcwele iiproteni, amafutha asempilweni, iivithamini kunye neeminerali. Zinokunceda ekunciphiseni umngcipheko wezifo ezingapheliyo ezifana nomhlaza. Makhe sijonge iingenelo eziphambili.
1. Yehlisa ukudumba emzimbeni
Imbewu yethanga ityebile kwii-antioxidants. Ngamafutshane, ikhusela iiseli zomzimba wethu kwizifo kwaye inciphisa ukudumba okungeyomfuneko emzimbeni. Ukuba uzitya kunye nolusu, le nzuzo inkulu ngakumbi kuba zityebile kwifayibha. Oku kubaluleke kakhulu ekuthinteleni izifo ezingapheliyo ezifana nesifo seswekile kunye nesifo sentliziyo.
2. Iimpawu zokulwa nomhlaza
Ezinye izifundo zelebhu zibonise ukuba imbewu yethanga inokuthintela ukukhula kweeseli zomhlaza webele kunye ne-prostate. Kukwafunyaniswe ukuba zinokubangela ukuba iiseli zomhlaza zife (inkqubo ebizwa ngokuba yi-'apoptosis'). Oku kucingelwa ukuba kungenxa yamanqanaba aphezulu e-antioxidant kwezi mbewu. Nangona kunjalo, kufuneka uphando olongezelelweyo ebantwini.
3. Iluncedo kwimpilo yeprostate kumadoda
Amadoda amaninzi afumana i-prostate ekhulisiweyo (i-benign prostatic hyperplasia, okanye i-BPH) njengoko ekhula. Oku kunokubangela iimpawu ezifana nokuchama rhoqo kunye nokungakwazi ukuzibamba komchamo. Amanye amayeza aseNtshona ale meko anokubangela ukungasebenzi kakuhle ngokwesondo njengesiphumo esingesihle. Nangona kunjalo, uphando lubonise ukuba ukuthatha i-500 milligrams ye-pumpkin seed extract kabini ngemini kunokunciphisa iimpawu ze-BPH kwaye kuphucule umgangatho wobomi.
4. Ikhusela impilo yentliziyo
Imbewu yethanga ityebile kwi -magnesium . Oku kunceda ekulawuleni uxinzelelo lwegazi. Ukutya ukutya okutyebileyo kwi-magnesium kuye kwabonakala kunciphisa umngcipheko wesifo sohlangothi kunye nokufa ngenxa yesifo sentliziyo. Kwakhona, ii-antioxidants ezikule mbewu zonyusa amanqanaba e -nitric oxide emizimbeni yethu. Le molekyuli inceda ekugcineni imithambo yegazi yethu iguquguquka kwaye isempilweni, kwaye igcina ukujikeleza kwegazi kulungile.
5. Ikhuthaza ubuthongo obuzolileyo
Ukutya imbewu ezimbalwa zethanga ngaphambi kokuba ulale kunokukunceda ulale kakuhle ebusuku. Imbewu yethanga ngokwendalo iqulethe i-amino acid tryptophan ekhuthaza ukulala. Ikwanazo neeminerali ezifana ne-zinc, i-copper, kunye ne-selenium, ezinokunceda ukuphucula ubude kunye nomgangatho wokulala kwakho.
Okubaluleke kakhulu, i-magnesium ekule nto yokutya inceda ekunciphiseni uxinzelelo kunye nexhala, ezizezona zinto ziphambili ezibangela ukungalali.
6. Ingaphucula inani lamadlozi
Kwisifundo esisebenzisa iimpuku ezazilahlekelwe yikhono lazo lokuvelisa isidoda ngenxa ye-chemotherapy, i-pumpkin seed extract yabuyisela imveliso yesidoda kwinqanaba elithile. Kufuneka uphando olungakumbi ukuze kuchongwe indlela oku kusebenza ngayo ebantwini.
Ingakanani ixabiso lesondlo sembewu yethanga?
Imbewu yethanga inamandla okutya. Nantsi isondlo malunga neepuni ezimbini (1 ounce okanye 28 grams).
| Icandelo lezondlo | Ubungakanani |
|---|---|
| Iikhalori | 126 |
| Iiproteni | 5.3 iigram |
| Amafutha | 5.5 iigram (uninzi lwazo ngamafutha asempilweni) |
| Iicarbohydrate | Iigram ezili-15.3 |
| Ifayibha | 5.2 grams (enexolo) |
Ukongeza, ikwangumthombo olungileyo weeminerali ezibalulekileyo ezifana ne-phosphorus, i-potassium, i-magnesium, i-calcium, i-iron, kunye ne-zinc. Nangona kunjalo, khumbula ukuba umxholo wefayibha kwi-pepitas ehlutshiweyo uphantsi kakhulu, njengoko uninzi lwefayibha luselukhumbeni.
Ungayitya njani imbewu yethanga? Yeyiphi indlela engcono?
Khupha imbewu kwithanga uze uyihlambe kakuhle ukuze ususe naziphi na iziqwenga ezinamathelayo. Emva koko ungazitya ziluhlaza, okanye ungaziqhotsa kwi-oven engama-300°F (150°C) kunye neoyile yomnquma encinci imizuzu engama-30-40. Ukuziqhotsa kwenza kube lula ukuzigaya, kwandisa amanqanaba e-antioxidant, kwaye kuphucula incasa.
Eyona ndlela isempilweni
Imbewu yethanga inekhemikhali ebizwa ngokuba yi -phytic acid . Oku kuthintela umzimba ekufumaneni iiminerali ezifana ne-iron kunye ne-zinc ekutyeni esikutyayo. Ngoko ke eyona ndlela ilungileyo yokunciphisa le phytic acid kukuntywilisela okanye ukuhluma imbewu ngaphambi kokuba uyitye.
- Ukumanzisa: Hlamba imbewu kakuhle, uyibeke kwisitya, uze wongeze amanzi de imbewu igqunywe. (Ubungakanani bamanzi kufuneka buphindwe kabini ukuya kathathu kunobungakanani bembewu). Yiyeke imanzise kubushushu begumbi kangangeyure e-1-4. Emva koko hluza amanzi uze uyitye iluhlaza okanye iqhotsiwe.
- Ukuhluma: Emva kokumanzisa njengoko kukhankanyiwe apha ngasentla, hluza amanzi uze wongeze amanzi amatsha kwakhona uze uwayeke ahlale iiyure ezisi-8-12. Xa ulusu lwembewu ludumba kwaye lubonakala ngathi luza kuhluma, hluza amanzi uze uwasebenzise.
Ungasebenzisa imbewu elungiselelwe ngolu hlobo kwiisaladi, iisuphu, iyogathi, okanye njengesidlo sokutya nje.
Ngaba kukho naziphi na iziphumo ebezingalindelekanga? Izinto ekufuneka uziqaphele
Imbewu yethanga ngokubanzi ikhuselekile kakhulu, kodwa kukho izinto ezithile ekufuneka uziqaphele.
- Iingxaki zokunganyamezelani komzimba:Iimpendulo ze-allergy kwimbewu yethanga azixhaphakanga, kodwa azikho kwaphela. Ukuba ufumana iimpawu ezifana nokurhawuzelelwa, ukudumba, ukuhlanza, okanye ubunzima bokuphefumla emlonyeni okanye emqaleni, funa ingcebiso kagqirha ngokukhawuleza.
- Ukusebenzisana Kwamayeza: Imbewu yethanga iphezulu kwi-vitamin K, i-omega-3s, kunye ne-magnesium. Ezi zinokuchaphazela uxinzelelo lwegazi kunye nokuxinana kwegazi. Ukuba uthatha amayeza okunciphisa igazi (umz., iWarfarin), amayeza oxinzelelo lwegazi oluphezulu, okanye amayeza okukhupha umchamo, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wongeze imbewu yethanga ekutyeni kwakho rhoqo.
- Ukuxakeka kwesisu: Ezi zimnandi kwaye zinokukwenza ufune ukutya okuninzi ngaxeshanye. Nangona kunjalo, kuba ziphezulu kwifayibha, ukutya kakhulu ngaxeshanye kunokubangela iintlungu zesisu, ukudumba, okanye urhudo. Ngoko ke qiniseka ukuba utya umlinganiselo ocetyiswayo ngosuku (malunga nesiqingatha seepuni okanye ezimbini).
Umyalezo Wokuya Ekhaya
- Imbewu yethanga ayisiyonto yokulahla nje, ikwayimveliso yokutya ezele zizakhamzimba ezifana ne-omega-3, i-magnesium kunye ne-zinc.
- Iluncedo kakhulu kwimpilo yentliziyo, ukulawula uxinzelelo lwegazi oluphezulu, ukulala kakuhle, kunye nempilo yeprostate.
- Ukuyifunxa okanye ukuyihluma ngaphambi kokuba uyitye kunokunceda umzimba ukuba ufunxe izondlo zayo ngcono.
- Ngenxa yokuba ezi ziphezulu kwiikhalori, kwanele ukutya kancinci, njengesandla esincinci, ngosuku.
- Ukuba usela amayeza esifo esingapheliyo (ingakumbi amayeza okunciphisa igazi okanye uxinzelelo lwegazi oluphezulu), qhagamshelana nogqirha wakho ngaphambi kokuba uwafake rhoqo ekutyeni kwakho.
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