Iyini imbewu ye-sunflower nokuthi uyisebenzisa kanjani

-Delile

• 1. Kuvikela impilo yenhliziyo
• 2. Isiza ukulwa nokuqunjelwa
• 3. Kwandisa imisipha
• 4. Usizo ngenqubo yokwehlisa isisindo
• 5. Isiza ukwehlisa ushukela egazini
• Imininingwane yokudla okunempilo ngembewu ye-sunflower
• Amaresiphi anembewu ye-sunflower
• 1. Imbewu ye-sunflower enongiwe
• 2. Iresiphi yekhukhi enezinhlamvu zikabhekilanga
• 3. I-Granola enembewu ye-sunflower

Imbewu ye-sunflower ilungele amathumbu, inhliziyo, isikhumba futhi iyasiza nokulawula i-glucose yegazi, ngoba inamafutha aphilile angenashukela, amaprotheni, imicu, uvithamini E, i-selenium, ithusi, i-zinc, i-folate, i-iron ne-phytochemicals. U-30 g nje, olingana nembewu encane ngosuku, kuyindlela enhle yokwengeza ukudla kwakho kukonke.

Lezi zinhlamvu zingadliwa kalula zixutshwe esaladini lethisi noma isaladi yezithelo, kumavithamini, kushaywe ujusi noma kuhlanganiswe ne-pasta. Ngaphezu kwalokho, zitholakala zinogobolondo noma zingenawo, ziluhlaza noma zosiwe ngosawoti noma ngaphandle kwawo futhi ungathenga imbewu ye-sunflower ezitolo ezinkulu noma ezitolo zokudla ezempilo.

Uwoyela wembewu ka-sunflower ungenye indlela yokusetshenziswa kwale mbewu, futhi uqukethe izinzuzo eziningana zomzimba, njengokuvikela amaseli ekugugeni. Funda kabanzi mayelana nezinzuzo zikawoyela we-sunflower.

Izinzuzo zokudla imbewu ye-sunflower kungaba:

1. Kuvikela impilo yenhliziyo

Ngoba bacebile emafutheni amahle, i-monounsaturated ne-polyunsaturated, imbewu ye-sunflower isiza ukuvikela impilo yenhliziyo ngokulawula amazinga e-cholesterol aphelele, okwandisa i-cholesterol enhle nokunciphisa i-cholesterol embi, ngaphezu kokunciphisa amazinga e-triglyceride.

Ngaphezu kwalokho, izinga eliphakeme lama-micronutrients, amavithamini e-antioxidant, i-folic acid kanye nemicu kukhulisa lo mphumela wokuvikela inhliziyo ngokuvikela amaseli, ukwehlisa umfutho wegazi nokulawula ushukela wegazi.

2. Isiza ukulwa nokuqunjelwa

Ngenxa yenani elikhulu lemicu ekubunjweni kwayo, imbewu ye-sunflower iyasiza ekulweni nokuqunjelwa. Lokhu kungenxa yokuthi, yehlisa isikhathi sokuhamba kwamathumbu futhi yenyuse ivolumu yendle. Izipuni ezimbili zembewu ye-sunflower zinesilinganiso esingu-2.4 g we-fiber.

Bona amanye amathiphu wokudla wokwelapha ukuqunjelwa.

3. Kwandisa imisipha

Ngenxa yokuthi zinamaprotheni amaningi, imbewu ye-sunflower ingasiza kalula ekwandiseni isisindo semisipha. Izipuni ezimbili zine-5g yamaprotheni, futhi zingafakwa ekudleni kwansuku zonke, kwandise inani lamaprotheni ekudleni.

Bona lapha ngaphezulu ngokudla ukuze uthole isisindo semisipha.

4. Usizo ngenqubo yokwehlisa isisindo

Imbewu ye-sunflower nayo ingasetshenziselwa ukunciphisa isisindo, ngenxa yenani elikhulu lemicu. Imicu ithatha isikhathi eside ukugaywa, yehlise inqubo yokuqedwa kwesisu, inyuse umuzwa wokusutha futhi yehlise nesifiso sokudla.

Kodwa-ke, kufanele kunakekelwe njengoba imbewu ye-sunflower nayo inenani elikhulu lamafutha elenza libe nenani eliphezulu lekhalori. Isibonelo, izipuni ezimbili zembewu ye-sunflower zinama-khalori ayi-143, ngakho-ke kubalulekile ukusebenzisa lezi zinhlamvu ngokulinganisela. Ngemininingwane engcono kungakuhle ukuthi uthinte isazi sokudla.

5. Isiza ukwehlisa ushukela egazini

Ukusetshenziswa kwembewu ye-sunflower kusiza ukwehlisa ushukela wegazi futhi kunciphise ukugayeka nokumuncwa kwama-carbohydrate ngemuva kokudla, ngaleyo ndlela kuvimbele i-hyperglycemia. Ngakho-ke imbewu ye-sunflower nayo ingaba umlingani omuhle ekudleni kwabantu abanesifo sikashukela, isibonelo.

Ngaphezu kwalokhu, imbewu ye-sunflower iyasiza enqubweni yokulahleka kwesisindo, iholela ekwehleni kwesisindo somzimba futhi, ngenxa yalokho, yehlisa amazinga we-glucose egazini futhi ilawula amazinga e-insulin egazini. Bheka ezinye izindlela zokwehlisa ushukela wegazi.

Imininingwane yokudla okunempilo ngembewu ye-sunflower

Amaresiphi anembewu ye-sunflower

Ezinye izindlela zokupheka ukufaka imbewu ye-sunflower ekudleni yilezi:

1. Imbewu ye-sunflower enongiwe

Imbewu ye-sunflower enomunyu iyindlela enhle yokufaka amasobho, ukwenza amasaladi wonyaka, ukucebisa ama-risotto noma ukukhonza okumsulwa ngendlela yokudla okulula.

Izithako:

• ⅓ inkomishi (yetiye) yembewu ye-sunflower (cishe u-50 g)
• 1 isipuni samanzi
• ½ isipuni sekhari
• 1 ingcosana kasawoti
• ½ isipuni samafutha omnqumo

Imodi yokulungiselela:

Endishini, hlanganisa imbewu ye-sunflower namanzi, i-curry nosawoti. Letha i-skillet phezu komlilo ophakathi namafutha bese ufaka inhlanganisela yembewu. Hlanganisa imizuzu engaba ngu-4 uze uthosiwe. Vumela ukupholisa ngokuphelele ngaphambi kokugcina embizeni evaliwe.

2. Iresiphi yekhukhi enezinhlamvu zikabhekilanga

Izithako:

• 1 inkomishi yoju
• 3 wezipuni imajarini
• 3 wezipuni ibhotela
• 1 ithisipuni i-vanilla
• 2/3 kafulawa kakolweni
• 2/3 kafulawa kakolweni ophelele
• 1 inkomishi yama-oats wendabuko
• Isigamu sesipuni semvubelo
• 1/4 isipuni sikasawoti
• Ingxenye yenkomishi yezinhlamvu zikabhekilanga ezingavunyelwe
• Ingxenye yenkomishi yama-cherries omisiwe aqoshiwe
• 1 iqanda
• Isigamu sesipuni se-almond extract

Imodi yokulungiselela:

Sishisa i-ovini ibe ngu-180ºC. Shaya uju, imajarini, ibhotela, i-vanilla, ukukhishwa kwe-alimondi neqanda esitsheni esikhulu. Faka ufulawa, i-oats, imvubelo nosawoti, ugovuze kahle. Faka imbewu ka-sunflower, ama-cherry bese uhlanganise kahle. Spoon inhlama eshidini lephepha lesikhumba ngezikhathi ezithile ezingamasentimitha ayisithupha. Bhaka imizuzu engu-8 kuya kwengu-10 noma kuze kube yigolide.

3. I-Granola enembewu ye-sunflower

Izithako:

• 300 g we-oats
• 1/2 indebe yembewu ye-sunflower
• 1/2 indebe yonke ama-alimondi aluhlaza (noma ama-hazelnuts)
• 1/2 indebe yamathanga
• 1/4 inkomishi yezinhlamvu zesame
• I-1/4 indebe yama-coconut flakes (ngokuzithandela)
• 1/4 isipuni sinamoni womhlabathi
• 1/4 isipuni sikasawoti
• 1/4 indebe yamanzi
• 1/4 indebe kawoyela ka-sunflower
• 1/2 inkomishi uju
• 2 wezipuni ushukela onsundu
• 1/2 isipuni i-vanilla ekhishwe
• 1 inkomishi yezithelo ezomisiwe (ama-cherries, amabhilikosi, amadethi, amakhiwane, omisiwe, ama-plums)

Imodi yokulungiselela:

Hlangisa i-ovini iye kuma-degree ayi-135. Khombisa ishidi lokubhaka ngephepha lesikhumba. Endishini enkulu hlanganisa ama-oats, ama-alimondi, imbewu, isinamoni nosawoti. Epanini elincane uhlanganise amanzi, uwoyela, uju noshukela onsundu, uvuselele njalo uze ubilise. Thela le ngxube phezu kwezithako ezomile bese uhlangana kahle.

Sabalala ebhodini lokubhaka ubhake cishe imizuzu engama-60 noma kuze kube nsundu ngegolide, gxuma ngezikhathi ezithile ukuze ube nsundu ngokulinganayo. I-granola yegolide ethe xaxa, kuzoba crunchier. Gcina esitsheni noma esikhwameni sepulasitiki esiqandisini. I-granola ingahlala amasonto ambalwa.

Bheka le enye iresiphi ethokozisayo futhi enhle kakhulu yokudla okulula kwabantu abadala nezingane ezinembewu ye-sunflower: