Sonke sibonile ama-sunflower eqhakaza ngokugcwele, akunjalo? Kufana nokubuka ilanga. Kodwa bewazi ukuthi imbewu encane ekhula ngaphakathi kwaleyo mbali enhle, imbewu ye-sunflower, iwukudla okumnandi okunezinzuzo ezinhle zezempilo. Lokhu kungadliwa njengesidlo sokudla okulula noma kwengezwe ekudleni kwethu. Ngakho-ke namuhla, ake sixoxe ngezinzuzo ezinkulu ezifihliwe ngaphakathi kwalezi mbewu ezincane.
Kungani imbewu yelanga ilungele kangaka imizimba yethu?
Kalula nje, imbewu yelanga iyimithombo yokudla okunempilo. Amavithamini, amaminerali, namafutha anempilo aqukethwe yizo angasiza ekunciphiseni ingozi yezifo ezinkulu njengomfutho wegazi ophakeme nesifo senhliziyo. Ake sibheke izinzuzo zazo eziyinhloko.
1. Yehlisa ukuvuvukala emzimbeni
Ukuvuvukala okuncane okungaziwayo okwenzeka emizimbeni yethu okugcina kuholele ezifweni ezinkulu ezifana nesifo sikashukela nesifo senhliziyo. Cabanga nje ukuthi umzimba wakho uvutha njengomlilo omncane ezindaweni ezahlukene. Yilokho kanye ukuvuvukala okuyikho.
Imbewu yelanga icebile ngamakhemikhali anamandla okulwa nokuvuvukala njenge -vitamin E nama -flavonoid , asiza ekunciphiseni ukuvuvukala emzimbeni. Ezinye izifundo zithole ukuthi abantu abadla amantongomane njengembewu yelanga izikhathi ezinhlanu noma ngaphezulu ngesonto banezinga eliphansi lezimpawu zokuvuvukala emizimbeni yabo.
2. Umngane omkhulu enhliziyweni
Ukuze sigcine izinhliziyo zethu ziphilile, kudingeka siqaphele kakhulu ngezinhlobo zamafutha esiwadlayo. Imbewu yelanga iqukethe amafutha "amahle" alungele inhliziyo. Ngokukhethekile, amafutha angenasawoti amaningi kanye namafutha angenasawoti amaningi .
Lawa mafutha amahle asiza ekunciphiseni amazinga e-cholesterol embi (i-LDL cholesterol) egazini futhi asiza ukugcina amazinga e-cholesterol enhle (i-HDL cholesterol) ezingeni elifanele. Kufana nokuhlanza imithambo yegazi yethu.
Ngakho-ke, ukufaka imbewu yelanga ekudleni kwakho njalo kunganciphisa ingozi yezimo ezifana nesifo senhliziyo, i-cholesterol ephezulu, kanye nomfutho wegazi ophakeme.
3. Kuqinisa amasosha omzimba
Ukuze sizivikele ezifweni, sidinga ukuba nesimiso esihle sokuzivikela komzimba. Imbewu yelanga iwukudla okunikeza lokhu amandla angempela. Ngoba iqukethe i-zinc ne -selenium, izakhamzimba ezimbili ezibalulekile ekuvikelekeni kwethu komzimba.
- I-Zinc: I-Zinc ibalulekile ekwakheni nasekulondolozeni amangqamuzana omzimba emzimbeni wethu.
- I-Selenium: Lokhu kunciphisa nokuvuvukala emzimbeni, kusiza ukulwa nezifo, futhi kuqinisa amasosha omzimba.
Ngakho-ke uma uvame ukuthola umkhuhlane nokukhwehlela, kuwukuhlakanipha ukwengeza imbewu yelanga ekudleni kwakho.
4. Kunikeza umzimba amandla amahle
Ubani ongafuni ukusebenza usuku lonke ngaphandle kokukhathala futhi enamandla amahle? Okuqukethwe okuphezulu kwamaprotheni ezinhlanyelweni ze-sunflower kusiza ekunikezeni amandla emzimbeni. Akukhona lokho kuphela, kodwa futhi kuqukethe isakhi esibizwa nge -Vitamin B1 , okuyi -thiamin .
Le vithamini B1 isiza ukuguqula ukudla kube amandla. Futhi, i-selenium esikhulume ngayo ngaphambilini ithuthukisa ukujikeleza kwegazi futhi isiza ukuthwala umoya-mpilo kuzo zonke izingxenye zomzimba. Lokhu kunciphisa ukukhathala futhi kukwenze uzizwe uqabulekile.
Zinjani izithako zokudla zembewu yelanga?
Manje ake sibheke inani lokudla okunempilo lalezi zimbewu ezincane etafuleni. Khumbula, lokhu yilokho okuqukethwe enkomishini (¼ indebe) yembewu yelanga eyomile eyosiwe, ngaphandle kosawoti owengeziwe.
| Isigaba sezakhamzimba | Usayizi |
|---|---|
| Amakhalori | 207 |
| Amaprotheni | 5.8 amagremu |
| Amafutha | Amagremu angu-19 |
| Ama-carbohydrate | Amagremu angu-7 |
| I-Fiber | Amagremu angu-3.9 |
| Ngaphezu kwalokho, iqukethe amavithamini namaminerali abalulekile: | |
| I-Vitamin E, i-Vitamin B1, i-Vitamin B6, i-Iron, i-Copper, i-Selenium, i-Manganese, i-Zinc kanye ne-Potassium. | |
Okubaluleke kakhulu! Nakuba imbewu yelanga inomsoco kakhulu, futhi inama-calories amaningi. Ngakho-ke , ukulawula isilinganiso sokudla kubaluleke kakhulu. Ukudla inkomishi eyodwa ngesikhathi kwanele.
Abanye abantu badla imbewu ngokuyikhipha bese beyifaka emlonyeni, okubasiza ukulawula ukudla abakudlayo. Kodwa-ke, imbewu ethengwa esitolo esesegobolondweni ivame ukuba nosawoti omningi ongeziwe kuyo . Uma ungumuntu othanda usawoti, kungcono ukhethe imbewu ebhalwe ukuthi "engafakwanga usawoti," okusho ukuthi ayinawo usawoti.
Sizifaka kanjani lezi zinto ekudleni?
Lokhu kulula kakhulu. Imbewu yelanga ingadliwa iluhlaza noma ithosiwe. Uma kukhona igobolondo ngaphandle, phula igobolondo kancane ngamazinyo akho bese udla ngaphakathi. Akulungile ukudla igobolondo, kufanele lisuswe.
Akukhona lokho kuphela, ungangeza lokhu ekudleni kwakho kwansuku zonke. Nazi ezinye izindlela:
- Fafaza okunye phezu kwesaladi oyenzayo.
- Zama ukungeza kancane ku-gotukola sambol noma i-kathurumurunga mallum , inambitha ngendlela emangalisayo.
- Hlanganisa ne -oats yakho yasekuseni.
- Qiniseka ukuthi uyayifaka uma wenza into efana ne -trail mix .
- Uma wenza izinto ezifana nama-veggie burger , zifake engxubeni.
- Fafaza phezulu uma wenza imikhiqizo yokubhaka njengamakhekhe nama-buns.
- Sebenzisa ibhotela lamantongomane kanye nebhotela le-sunflower .
Uma ukhathazekile ngempilo yakho, ukufaka into encane efana nale ekudleni kwakho kungenza umehluko omkhulu. Kodwa khumbula, uma unezinkinga ezithile zezokwelapha, kuwukuhlakanipha ukukhuluma nodokotela wakho ngaphambi kokufaka into entsha efana nale ekudleni kwakho.
Umlayezo Wokuya Nawe Ekhaya
- Imbewu yelanga iwukudla okunomsoco kakhulu okucebile nge-vitamin E, i-zinc, i-selenium, namafutha anempilo yenhliziyo.
- Ukudla lokhu njalo kusiza ekunciphiseni ukuvuvukala emzimbeni, kulondoloze impilo yenhliziyo, futhi kuqinise amasosha omzimba.
- Njengoba imbewu yelanga inama-calories amaningi, gwema ukudla inani elikhulu ngesikhathi esisodwa. Cishe inkomishi eyodwa ngosuku yanele.
- Kungcono ukukhetha imbewu yelanga engenasawoti esikhundleni saleyo efakwe usawoti omningi.
- Ungazifaka kalula lezi kumasaladi akho, ama-sambal, ama-oats, noma ezinye izitsha ukuze uthole izinzuzo zazo.
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