Iko Makorikiti Akawanda Ari Muhutumiti Mbeu?
Mbeu yeSaruvati inobva kune yakanaka yakanaka yegorota. Vane hupfumi muzvimiti uye zvakaderera mu-carbohydrates. Sezvo ivo varipo gore rose, vanogadzira zvinyorwa zvishoma uye vane zvakawanda zvinowedzera kune salads nezvimwe zvidyo nyore.
| Sunflower Seed Kernels Nutrition Facts | |
|---|---|
| Kushumira Kukura 1/4 mukombe wakaoma wakakangwa usina munyu (33.5 g) | |
| Per Serving | % Daily Value * |
| Calories 207 | |
| Maoriro kubva kuFat 173 | |
| Total Fat 19.3g | 32% |
| Saturated Fat 1.7g | 8% |
| Polyunsaturated Fat 12.5g | |
| Monounsaturated Fat 3.6g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potassium 164mg | 2% |
| Carbohydrates 7g | 3% |
| Dietary Fiber 3.9g | 16% |
| Shuga 0.9g | |
| Puroteni 5.8g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 1% · Iron 29% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Iro Utano Hwakasvibira Sei Mbeu?
Mbeu yeSaruvati yakakosha zvikuru. Iine mafuta-ane utano hwemwoyo , fiber , uye mapuroteni , asi anowedzerawo mumakori. Rimwe-yechina mukombe wekuchengetedzwa kwemazuva sunflower mbeu ine makore anenge 207 makori uye 19.3 gramu mafuta. Izvi zvinoreva kuti zvakakosha kutarisira zvikamu zvako zvakakodzera.
Kana iwe uri kudya mbeu sechingwa pachako, iva nechokwadi chekuti chengetedza chikamu chako kwete kune imwe-yechina kapu (pasina shell). Kana ukaronga pakunganisa mbeu dzako nekushanda kwemichero, cheka chikamu chako muhafu. Kana, kune rumwe rutivi, iwe uri kuwedzera mbeu yako mu saladhi yako kana kumativi edivha, chengetedza chikamu chako kune imwe punipuni.
Utano Hune Zvibereko zveSarudzo Mbeu
Mbeu yeSarflower is vitamini uye mineral powerhouse. Icho chinonyanya kugadzirisa fiber uye vitamini E (inenge 75 muzana mune imwe inoshumira), iyo yakanaka chaizvo yemhangura, thiamin, phosphorus, manganese, uye selenium. Izvowo inzvimbo yakanaka ye pantothenic acid uye folate uye inowanikwa mu phytosterols, iyo inowanzoita kuderedza LDL cholesterol.
Fibha ndiyo inotengeswa chikamu chemakinhydrate. Inobatsira kudzora matumbo uye shuga yeropa, rubatsiro mune satiety (kunzwa zvakakwana) uye inogona kubatsira kuderedza cholesterol. Zvidzidzo zvakaratidza kuti vanhu avo vanodya kudya kwepamusoro-soro kunowanzove kune hutano hwakanaka uye vane ngozi shoma yehutano hwepfungwa, chirwere cheshuga, uye mamwe makondombera.
Vitamin E inobatsira mavitamini anovhenganiswa nemafuta anozivikanwa ane antioxidant. Inobatsirawo hutano hwemaitiro uye hunoita kuti hutachiona huvepo.
Phosphorous is a part of the bones and teeth, DNA, and cell membranes. Inobatsirawo pakubatsira mukugadzira magetsi nekuchengetedza.
Sunflower Seed vs. Sunflower Kernel
Ndeupi musiyano pakati pe "mbeu yezuva" uye "keroder kernel"? Hazvisi nyore, mbeu ine kernel, iyo ndiyo "nyama" mukati mehombe. Izvi zvinogona kunge zvisingambovhiringidziki nokuti mamwe mapuranga emashonga ekushisa kwezuva anoshandisa shoko rokuti "mbeu" kunyange zvazvo vachitengesa kernel chete.
Paunotenga "mazhenje ezuva," chikwata chacho chakabviswa. Iyo kernel inogona kutengeswa yakasvibira kana yakakangwa. Kana iwe uchitenga "mbeu yezuva" mbeu inosara yakasimba ne kernel mukati meganda. Izvi zvinogonawo kugadzirwa uye zvakarungwa kana kudyiwa sezvazviri.
Unogona Kudya Shell?
Unyanzvi iwe unogona kudya chikafu chembeu yezuva-soro nokuti ganda iri kunyanya fiber. Zvisinei, nokuti inogona kuve yakakosha uye yakaoma kuchera uye haina kukurudzirwa.
Kudya zvakanyanya kunogona kukonzera fecal impaction (FI), iyo ndiyo nzira yakaoma yekuvhara. Uyewo, huni dzakapinza dzinogona kuvhara kana kusungirira kune zvinyorwa zvepopu kana chirwere chekudya kana zvisingatsvaki zvakanaka.
Hazvishamisi kunzwa mishumo yevana vanodya dzakawanda sarumeri mbeu mbeu. Izvi zvinogona kukonzera rectal bezoar, kana kuvhara, iyo inogona kurapwa navanachiremba. Inowanzodikanwa kugarisa kubvisa kuvhara nekudzorera hutano hwemazuva ose.
Kuchengeta nekuchengetedza Mbeu yeSarbuti
Iwe unogona kusarudza kutenga mbeu yegorota kana kuti pasina shell. Chinhu chikuru chinofanira kufungisisa ndechokusarudza izvo zvisingaiti.
Mbeu yeSaruvati haisi yega sodium. Apo iyo yakakangwa uye ine munyu, iyo kushumira inenge inenge 210mg ye sodium. Izvi hazvikwiri zvakanyanya, asi kana iwe ukacherechedza kudya kwako sodium kana kuti munyu unofarira, chinhu chimwe chaunofanira kufunga.
Nemhaka yokuti mbeu dzezuva rino dzine mafuta akakwirira ivo vanogona kutora rancid nokukurumidza. Zvakanakisisa kuti uzvichengetedze mumudziyo usina kutenderera mufiriji. Unogonawo kuzvichengeta mufiriji.
Mbeu yeSaruvati inoshandiswawo kugadzira sunbutter, iyo ndiyo nzira yakanaka kana iwe uine peanut allergy. Mbeu dzinoshandiswawo kuita mafuta ezuva.
Utano Hwakanaka Hwekugadzirira Mbeu dzeSarudzo
Iwe unogona kuwedzera mbeu ye-sunflower kune salads uye nechokudya ndiro. Izvi zvinowedzera fiber, mavara, uye mafuta-ane utano hwakanaka kune ndiro. Kungovarova kana kuisa iyo yakasvibira.
Mbeu yehushoni inogonawo kugadziriswa uye inoshandiswa kuguruva nyama uye hove mune zviduku zvebhagaidhadhika. Dhonza mbeu imwe mu yogurt yako, cottage cheese, kana pasi-fat smoothie yega yevhisi. Zvinogonawo kuwedzerwa muhuputi, chingwa, pancake mix, uye mashizha kana kushandiswa sechinhu chinokonzerwa neganola yakashongedzwa uye inosanganiswa.
Zvechokwadi, iwe unogona kudya mbeu pachako nokuda kwekurumidza kudya. Kuti ubatsire kuronga zvikamu, edza mbeu yacho pane kungoenda muhomwe kana ndiro. Zviri nyore chaizvo kungoramba uchidya zviduku zviduku.
> Sources:
> Anderson JW, et al. Utano Hune Zvibereko zveDyari Fiber. Zvokudya zvinovaka muviri. 2009; 67 (4): 188-205.
> National Sunflower Assocation. Inowanzobvunzwa mibvunzo.
> Thing BA, Jorgensen H. Rectal Bezoar Inokonzerwa neHumumeri Mbeu. Ugeskrift yeLaeger. 2010; 172 (42): 2905-6.
> Agriculture Agriculture Research Service. National Nutrient Database ye Standard Reference Release 28: 12036, Mbeu, Sunflower Seed Kernels. United States Dhipatimendi Rezvekurima. 2016.