Sonke sizibonile iisunflowers ziqhakaza ngokupheleleyo, akunjalo? Kufana nokujonga ilanga. Kodwa ubusazi na ukuba imbewu encinci ekhula ngaphakathi kwentyatyambo entle, imbewu yesunflower, kukutya okumnandi okunezibonelelo ezimangalisayo zempilo. Ezi zinokutyiwa njengesnack okanye zongezwe kwizidlo zethu. Ngoko ke namhlanje, masithethe ngeenzuzo ezinkulu ezifihliweyo kwezi mbewu zincinci.
Kutheni imbewu yelanga ilungile kangaka emizimbeni yethu?
Ngamafutshane, imbewu yelanga inamandla okutya. Iivithamini, iiminerali kunye namafutha anempilo ezinawo zinokunceda ekunciphiseni umngcipheko wezifo ezinzulu ezifana noxinzelelo lwegazi oluphezulu kunye nesifo sentliziyo. Makhe sijonge ezona zibonelelo zazo ziphambili.
1. Yehlisa ukudumba emzimbeni
Kukudumba okuncinci, okungaziwayo okwenzeka emizimbeni yethu okukhokelela ekugqibeleni kwizifo ezinkulu ezifana nesifo seswekile nesifo sentliziyo. Khawuthelekelele umzimba wakho uvutha njengomlilo omncinci kwiindawo ezahlukeneyo. Yiloo nto kanye ukudumba.
Imbewu yelanga ityebile kwiikhompawundi ezinamandla zokulwa nokuvuvukala ezifana ne -vitamin E kunye ne-flavonoids , ezinceda ekunciphiseni ukuvuvukala emzimbeni. Ezinye izifundo zifumanise ukuba abantu abatya amandongomane afana nembewu yelanga izihlandlo ezihlanu nangaphezulu ngeveki baneempawu eziphantsi zokuvuvukala emizimbeni yabo.
2. Umhlobo osenyongweni
Ukuze sigcine iintliziyo zethu ziphilile, kufuneka silumke kakhulu malunga neentlobo zamafutha esiwasebenzisayo. Imbewu yelanga iqulethe amafutha "alungileyo" alungele intliziyo. Ngokukodwa, amafutha e-polyunsaturated kunye namafutha e-monounsaturated .
La mafutha alungileyo anceda ekunciphiseni amanqanaba e-cholesterol embi (i-LDL cholesterol) egazini kwaye anceda ukugcina amanqanaba e-cholesterol elungileyo (i-HDL cholesterol) kwinqanaba elifanelekileyo. Kufana nokucoca imithambo yegazi yethu.
Ngoko ke, ukongeza imbewu yelanga rhoqo ekutyeni kwakho kunokunciphisa umngcipheko wezifo ezifana nesifo sentliziyo, i-cholesterol ephezulu, kunye noxinzelelo lwegazi oluphezulu.
3. Yomeleza inkqubo yomzimba yokuzikhusela
Ukuze sizikhusele kwizifo, kufuneka sibe nenkqubo yomzimba yokuzikhusela. Imbewu yelanga kukutya okunika oku amandla okwenene. Kuba inezinc kunye neselenium, izondlo ezibini ezibalulekileyo kumzimba wethu wokuzikhusela.
- I-Zinc: I-Zinc ibalulekile ekwakheni nasekugcineni iiseli zomzimba ezikhusela umzimba.
- I-Selenium: Oku kunciphisa ukudumba emzimbeni, kunceda ukulwa nezifo, kwaye kwandisa amajoni omzimba.
Ngoko ke ukuba uhlala ufumana umkhuhlane nokukhwehlela, kungcono ukongeza imbewu yelanga ekutyeni kwakho.
4. Inika umzimba amandla alungileyo
Ngubani ongafuni ukusebenza imini yonke engadini kwaye enamandla aneleyo? Umxholo ophezulu weproteni kwimbewu yelanga unceda ukunika umzimba amandla. Ayipheleli apho, kodwa ikwanayo nesondlo esibizwa ngokuba yiVitamin B1 , eyi -thiamin .
Le vithamini B1 inceda ukuguqula ukutya kube ngamandla. Kwakhona, i-selenium esithethe ngayo ngaphambili iphucula ukujikeleza kwegazi kwaye inceda ukuhambisa ioksijini kuwo onke amalungu omzimba. Oku kunciphisa ukudinwa kwaye kukwenze uzive uhlaziyekile.
Zinjani ixabiso lesondlo sembewu yelanga?
Ngoku makhe sijonge ixabiso lesondlo lale mbewu incinci kwitheyibhile. Khumbula, oku kuqulethwe kwikomityi (¼ yekomityi) yembewu yelanga eyomileyo eyosiweyo, ngaphandle kwetyuwa eyongeziweyo.
| Icandelo lezondlo | Ubungakanani |
|---|---|
| Iikhalori | 207 |
| Iiproteni | 5.8 iigram |
| Amafutha | Iigram ezili-19 |
| Iicarbohydrate | Iigram ezisi-7 |
| Ifayibha | Iigram eziyi-3.9 |
| Ukongeza, iqulethe iivithamini ezibalulekileyo kunye neeminerali: | |
| IVithamini E, iVithamini B1, iVithamini B6, iIron, iCopper, iSelenium, iManganese, iZinc kunye nePotassium. | |
Okubaluleke kakhulu! Nangona imbewu yelanga inesondlo kakhulu, ikwaneekhalori eziphezulu kancinci. Ngoko ke , ukulawula ubungakanani bokutya kubaluleke kakhulu. Ukutya indebe enye ngexesha kwanele.
Abanye abantu batya imbewu ngokuyixobula baze bayifake emlonyeni wabo, nto leyo ebanceda balawule ukutya abakutyayo. Nangona kunjalo, imbewu ethengwa evenkileni eseseqokobheni idla ngokuba netyuwa eninzi . Ukuba ungumntu othanda ityuwa, kungcono ukhethe imbewu ebhalwe "engenatyuwa," oko kuthetha ukuba ayinatyuwa.
Sizongeza njani ezi zinto ekutyeni?
Oku kulula kakhulu. Imbewu yelanga ingatyiwa iluhlaza okanye itshisiwe. Ukuba kukho iqokobhe ngaphandle, qhekeza iqokobhe kancinci ngamazinyo akho uze utye ngaphakathi. Akulunganga ukutya iqokobhe, kufuneka lisuswe.
Ayipheleli apho, ungazongeza ezi ekutyeni kwakho kwemihla ngemihla. Nazi ezinye izimvo:
- Fafaza ezinye phezu kwesaladi oyenzayo.
- Zama ukongeza incinci kwi-gotukola sambol okanye i-kathurumurunga mallum , iyathandeka ngokumangalisayo.
- Xuba ne -oats yakho yasekuseni.
- Qiniseka ukuba uyayongeza xa usenza into efana nomxube wendlela .
- Ukuba wenza izinto ezifana neeburger zemifuno , zifake kumxube.
- Fafaza ngaphezulu xa usenza iimveliso zokubhaka ezifana neekeyiki kunye neebhanisi.
- Sebenzisa ibhotolo yamandongomane kunye nebhotolo yelanga .
Ukuba ukhathazekile ngempilo yakho, ukongeza into encinci efana nale ekutyeni kwakho kunokwenza umahluko omkhulu. Kodwa khumbula, ukuba uneengxaki ezithile zempilo, kububulumko ukuthetha nogqirha wakho ngaphambi kokongeza into entsha efana nale ekutyeni kwakho.
Umyalezo Wokuya Ekhaya
- Imbewu yelanga kukutya okunesondlo kakhulu okutyebileyo kwi-vitamin E, i-zinc, i-selenium, kunye namafutha anempilo entliziyweni.
- Ukutya ezi zinto rhoqo kunceda ekunciphiseni ukudumba emzimbeni, kugcine impilo yentliziyo, kwaye komeleze inkqubo yomzimba yokuzikhusela.
- Ekubeni imbewu yelanga ineekhalori eziphezulu, kuphephe ukutya ukutya okuninzi ngaxeshanye. Malunga nekomityi enye ngosuku yanele.
- Kungcono ukukhetha imbewu yelanga engenatyuwa endaweni yezo zipakishwe ngetyuwa eninzi.
- Ungazongeza ezi kwisaladi zakho, iisambal, iioats, okanye ezinye izitya ukuze ufumane iingenelo zazo.
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