Ingabe Imbewu Yobhekilanga Ilungele Wena? Ukudla okunomsoco, Izinzuzo nokuningi

-Delile

• Iyini Imbewu Yobhekilanga?
• Inani lokudla okunempilo
• Izinzuzo Zezempilo
• Ukuvuvukala
• Isifo senhliziyo
• Isifo sikashukela
• Amaphasi Angahle Abe khona
• Amakholori neSodium
• I-Cadmium
• Imbewu Ehlumekile
• I-Stool Blockages
• Ukungezwani komzimba
• Amathiphu Okudla
• Okusemqoka

Imbewu ye-sunflower ithandwa ekuxubeni kwe-trail, isinkwa sokudla okusanhlamvu okuningi nemigoqo yokudla, kanye nokudla okulula kusuka esikhwameni.

Bacebile emafutheni aphilile, izinhlanganisela zezitshalo ezizuzisayo namavithamini namaminerali amaningana.

Lezi zakhi zomzimba zingadlala indima ekwehliseni ubungozi bezinkinga ezivamile zempilo, kufaka phakathi isifo senhliziyo nohlobo 2 sikashukela.

Nakhu konke odinga ukukwazi ngezinhlamvu zikabhekilanga, kufaka phakathi umsoco wazo, izinzuzo nokuthi ungazidla kanjani.

Iyini Imbewu Yobhekilanga?

Imbewu ye-sunflower empeleni iyizithelo zesitshalo se-sunflower (Helianthus annuus) ().

Imbewu ivunwa emakhanda amakhulu ezimbali zalesi sitshalo, angaba ngaphezu kwamasentimitha angu-30.5 ububanzi. Ikhanda elilodwa likabhekilanga lingaba nezinhlamvu ezifika ku-2 000 ().

Kunezinhlobo ezimbili eziyinhloko zezitshalo zikabhekilanga. Uhlobo olulodwa lutshalelwa imbewu oyidlayo, kanti olunye - okuyilona oluningi olutshaliwe - lutshalwa uwoyela ().

Imbewu ye-sunflower oyidlayo ifakwe ngaphakathi kwamagobolondo amigqa omnyama nomhlophe angadleki, abizwa nangokuthi ama-hulls. Lezo ezisetshenziselwa ukukhipha uwoyela we-sunflower zinamagobolondo amnyama aqinile.

Imbewu ye-sunflower ine-flavour emnene, ye-nutty nokuqina okuqinile kepha okunethenda. Zivame ukuthosiwe ukuthuthukisa ukunambitheka, noma ungazithenga ziluhlaza.

Imbewu ye-sunflower ivela ezinhlokweni ezinkulu zezimbali zesitshalo se-sunflower. Izinhlobonhlobo ezidliwayo zinephunga elimnene, le-nutty.

Inani lokudla okunempilo

Ubhekilanga upakisha izakhamzimba eziningi enzalweni encane.

Izakhi zomzimba eziyinhloko nge-ounce elilodwa (30 amagremu noma i-1/4 inkomishi) yezinhlamvu zikabhekilanga zika-sunflower ezomile, ezomile (3):

Imbewu ye-sunflower iphakeme kakhulu ku-vitamin E ne-selenium. Lokhu kusebenza njengama-antioxidants ukuvikela amaseli omzimba wakho ekulimaleni okukhululekile kwamahhala, okudlala indima ezifweni ezinhlobonhlobo ezingamahlalakhona (4, 5).

Ngokwengeziwe, imbewu ye-sunflower iwumthombo omuhle wezakhi zezitshalo ezizuzisayo, kufaka phakathi ama-phenolic acid nama-flavonoids - nawo asebenza njengama-antioxidants ().

Lapho imbewu ye-sunflower ihluma, izinhlanganisela zezitshalo zazo ziyanda. Ukuhluma futhi kunciphisa izinto ezingaphazamisa ukumuncwa kwamaminerali. Ungathenga imbewu ehlotshisiwe, omisiwe we-sunflower online noma kwezinye izitolo ().

Imbewu ye-sunflower iyimithombo emihle kakhulu yezakhi zomzimba eziningana - kufaka phakathi i-vitamin E ne-selenium - kanye nezinhlanganisela zezitshalo ezizuzisayo ezingasiza ukuvimbela izifo ezingapheli.

Izinzuzo Zezempilo

Imbewu ye-sunflower ingasiza ekwehliseni umfutho wegazi, i-cholesterol noshukela wegazi njengoba iqukethe uvithamini E, i-magnesium, amaprotheni, i-linoleic fatty acids nezinhlanganisela zezitshalo eziningana (,,,).

Ngaphezu kwalokho, ucwaningo luxhumanisa imbewu ye-sunflower nezinye izinzuzo eziningi zezempilo.

Ukuvuvukala

Ngenkathi ukuvuvukala kwesikhashana kuyimpendulo yemvelo yokuzivikela komzimba, ukuvuvukala okungapheli kuyingcuphe yezifo eziningi ezingamahlalakhona (,).

Isibonelo, amazinga egazi akhuphukile we-marker yokuvuvukala kwe-C-esebenzayo axhumene nengozi eyengeziwe yesifo senhliziyo kanye nohlobo 2 sikashukela ().

Ocwaningweni olwenziwe kubantu abadala abangaphezu kuka-6,000, labo ababike ukuthi badla imbewu ye-sunflower nezinye izimbewu okungenani kahlanu ngesonto babenamazinga aphansi angama-32% wamaprotheni asebenza ngo-C uma kuqhathaniswa nabantu abangayidlanga imbewu ().

Yize lolu hlobo lokutadisha lungafakazeli imbangela nomphumela, kuyaziwa ukuthi uvithamini E - ogcwele izimbewu zikabhekilanga - usiza ukwehlisa amazinga wamaprotheni asebenzayo we-C ().

Ama-Flavonoids namanye ama-plant compounds ezimbewini zikabhekilanga nawo asiza ekwehliseni ukuvuvukala ().

Isifo senhliziyo

Umfutho wegazi ophezulu uyingcuphe enkulu yesifo senhliziyo, okungaholela ekuhlaselweni yinhliziyo noma kohlangothi ().

Isakhi esisezimbewini zikabhekilanga sivimba i-enzyme ebangela ukucinana kwemithambo yegazi. Ngenxa yalokhu, kungasiza imithambo yegazi yakho iphumule, yehlise umfutho wegazi lakho. Imagnesium ezimbewini zikabhekilanga iyasiza ekwehliseni amazinga omfutho wegazi futhi (,).

Ngokwengeziwe, imbewu ye-sunflower icebile kumafutha acid angagcwele, ikakhulukazi i-linoleic acid. Umzimba wakho usebenzisa i-linoleic acid ukwenza inhlanganisela efana ne-hormone evuselela imithambo yegazi, ikhuthaze umfutho wegazi ophansi. Le fatty acid ibuye isize ukwehlisa i-cholesterol (14,).

Ocwaningweni lwamasonto amathathu, abesifazane abanesifo sikashukela sohlobo lwesibili abadla ama-ounce ama-1 (30 amagremu) wembewu ye-sunflower nsuku zonke njengengxenye yokudla okunomsoco bathola ukwehla okungu-5% ku-systolic blood pressure (inombolo ephezulu yokufunda) ().

Abahlanganyeli baphinde babona ukwehla kwe-9% ne-12% ku-cholesterol "embi" ye-LDL kanye ne-triglycerides, ngokulandelana ().

Ngaphezu kwalokho, ekubuyekezweni kwezifundo ze-13, abantu abane-linoleic acid ephezulu kakhulu babe ne-15% engcupheni ephansi yezifo zesifo senhliziyo, njengokuhlaselwa yinhliziyo, kanye ne-21% engcupheni ephansi yokufa ngesifo senhliziyo, uma kuqhathaniswa nalabo abanezinga eliphansi kunawo wonke ukungena ().

Isifo sikashukela

Imiphumela yembewu ye-sunflower kushukela wegazi nohlobo 2 sikashukela ihlolwe ezifundweni ezimbalwa futhi ibonakala ithembisa, kepha ucwaningo oluningi luyadingeka (, 17).

Ucwaningo lukhombisa ukuthi abantu abadla i-ounce elilodwa (ama-gramu angama-30) wembewu ye-sunflower nsuku zonke njengengxenye yokudla okunempilo banganciphisa ukuzila ushukela wegazi cishe nge-10% kungakapheli izinyanga eziyisithupha, uma kuqhathaniswa nokudla okunempilo kuphela (, 18).

Umphumela wokwehlisa ushukela egazini wembewu ye-sunflower ungahle ube ngenxa yesithako se-chlorogenic acid (, 20).

Ucwaningo luphakamisa nokuthi ukwengeza imbewu ye-sunflower ekudleni okufana nesinkwa kungasiza ukunciphisa umphumela we-carbs kushukela wakho wegazi. Amaprotheni nezinhlamvu zembewu zehlisa izinga lapho isisu sakho siphuma khona, okuvumela ukukhishwa kancane kancane kukashukela ku-carbs (,).

Imbewu ye-sunflower iqukethe izakhi zomzimba nezitshalo ezisiza ukunciphisa ingozi yokuvuvukala, isifo senhliziyo kanye nohlobo 2 sikashukela.

Amaphasi Angahle Abe khona

Ngenkathi imbewu ye-sunflower iphilile, inezinto ezimbalwa ezingase zibe phansi.

Amakholori neSodium

Yize icebile ngomsoco, imbewu ye-sunflower inama-calories aphezulu kakhulu.

Ukudla imbewu egobolondweni kuyindlela elula yokwehlisa ijubane lakho lokudla nokudla ikhalori ngenkathi udla, njengoba kuthatha isikhathi ukuvuleka nokukhipha igobolondo ngalinye.

Kodwa-ke, uma ubuka usawoti owudlayo, khumbula ukuthi amagobolondo - okuvame ukuncela abantu ngaphambi kokuwavula - avame ukugcotshwa ngaphezu kuka-2,500 mg we-sodium - 108% we-RDI - ngekomishi elilodwa le-1/4 (30 amagremu) ().

Okuqukethwe kwesodium kungahle kungabonakali uma ilebula linikezela kuphela ngemininingwane yokudla engxenyeni edliwayo - izinhlamvu ezingaphakathi kwamagobolondo. Eminye imikhiqizo ithengisa izinhlobo ezincishisiwe ze-sodium.

I-Cadmium

Esinye isizathu sokudla imbewu ye-sunflower ngokulinganisela okuqukethwe yi-cadmium. Le nsimbi esindayo ingalimaza izinso zakho uma uvezwa kumanani aphezulu esikhathini eside ().

Ubhekilanga ujwayele ukuthatha i-cadmium emhlabathini ayibeke ezimbewini zawo, ngakho-ke aqukethe amanani aphakeme kakhulu kunokuningi kokunye ukudla (,).

I-WHO yeluleka umkhawulo wamasonto onke wama-micrograms angama-490 (mcg) we-cadmium kumuntu omdala ongamakhilogremu ayi-154 (70-kg) ().

Lapho abantu bedla ama-ounces ayi-9 (255 amagremu) wembewu ye-sunflower ngeviki unyaka owodwa, isilinganiso sabo sokudla okulinganisiwe se-cadmium sikhuphukile sisuka ku-65 mcg saya ku-175 mcg ngesonto. Lokho kusho ukuthi, leli nani alinyusanga amazinga egazi le-cadmium noma lonakalise izinso zabo ().

Ngakho-ke, akufanele ukhathazeke ngokudla inani elifanele lembewu ye-sunflower, njenge-ounce elilodwa (ama-gram angu-30) ngosuku - kodwa akufanele udle isikhwama ngosuku.

Imbewu Ehlumekile

Ukuhluma kuyindlela ethandwa kakhulu yokulungiselela imbewu.

Ngezikhathi ezithile, imbewu ingcoliswa amagciwane ayingozi, njenge Salmonella, engachuma kahle ezimweni ezifudumele, ezimanzi zokuhluma ().

Lokhu kukhathazeka ngokukhethekile ezimbewini zikabhekilanga ezihlwanyelwe eziluhlaza, okungenzeka ukuthi azishiswanga ngaphezu kuka-118 ℉ (48 ℃).

Ukomisa imbewu ye-sunflower emazingeni okushisa aphezulu kusiza ukubhubhisa amabhaktheriya ayingozi. Ucwaningo oluthile luthole ukuthi ukomisa imbewu ka-sunflower ngamabanga asezingeni lokushisa elingu-122 ℉ (50 ℃) nangaphezulu kuncishiswe kakhulu Salmonella ubukhona ().

Uma kutholakala ukungcoliswa kwamagciwane emikhiqizweni ethile, kungakhunjulwa - njengoba kwenzekile nembewu ye-sunflower eluhlaza. Ungalokothi udle imikhiqizo ekhunjulwayo.

I-Stool Blockages

Ukudla inani elikhulu lembewu ye-sunflower ngasikhathi sinye kuholele ekutheni kube nokungcola - noma ukuvimba indle - ezinganeni nasebadala (,).

Ukudla imbewu ye-sunflower egobolondweni kungakhuphula izingqinamba zakho zokushaywa indle, njengoba ungahle udle izingcezu zegobolondo ungahlosile, umzimba wakho ongakwazi ukugaya ().

Ukwenza okuthile kungakushiya ungakwazi ukunyakaza kwamathumbu. Udokotela wakho angadinga ukususa ukuvinjelwa ngenkathi ungaphansi kwe-anesthesia ejwayelekile.

Ngaphandle kokuqunjelwa ngenxa yokushaywa indle, ungavuza isitokisi samanzi ezungeze ukuvinjelwa futhi ube nobuhlungu besisu kanye nesicanucanu, phakathi kwezinye izimpawu.

Ukungezwani komzimba

Yize ukungezwani komzimba nembewu ye-sunflower kungavamile, amanye amacala abikiwe. Ukusabela kungabandakanya i-asthma, ukuvuvukala komlomo, ukulunywa ngumlomo, i-hay fever, ukuqubuka kwesikhumba, izilonda, ukuhlanza ne-anaphylaxis (,,,).

Ama-allergen amaprotheni ahlukahlukene embewini. Ibhotela le-sunflower - imbewu eyosiwe, yomhlabathi - ingaba njenge-allergenic njengembewu ephelele ().

Uwoyela we-sunflower ocwengisisiwe mancane kakhulu amathuba okuthi aqukethe amaprotheni we-allergenic, kepha ezimweni ezingavamile, abantu ababucayi kakhulu baye basabela ekulandeleleni inani ku-oyela (,).

Ukungezwani kwembewu ye-sunflower kuvame kakhulu kubantu abavezwe ezitshalweni zika-sunflower noma imbewu njengengxenye yomsebenzi wabo, njengabalimi baka-sunflower kanye nabafuyi bezinyoni ().

Ekhaya lakho, ukondla izinyoni ezifuywayo imbewu ye-sunflower kungakhipha lezi zilwelwe emoyeni, ozihogelayo. Izingane ezincane zingakhuthazeka ezimbewini zikabhekilanga ngokuvezwa amaprotheni ngesikhumba esonakele (,,).

Ngaphezu kokungezwani komzimba nokudla, abanye abantu baye bakhulisa ukungezwani komzimba nokuthinta imbewu ye-sunflower, njengalapho benza isinkwa semvubelo ngezimbewu zikabhekilanga, okuholela ekuphenduleni okunjengokulunywa, izandla ezivuvukele ().

Linganisa izingxenye zembewu ka-sunflower ukuze ugweme ukudla kakhulu ikhalori nokuvezwa kakhulu kwe-cadmium. Yize kungavamile, ukungcoliswa yibhaktheriya kwembewu ehlumekile, ukungezwani kwembewu ye-sunflower nokuvinjelwa kwamathumbu kungenzeka.

Amathiphu Okudla

Imbewu ye-sunflower ithengiswa egobolondweni noma njengama-shelled kernels.

Lokho okusegobolondweni kuvamise ukudliwa ngokuqhekeka ngamazinyo akho, bese ukhipha igobolondo - okungafanele lidliwe. Lezi zinhlamvu ziyisidlwana esithandwa kakhulu emidlalweni ye-baseball nakweminye imidlalo yezemidlalo yangaphandle.

Imbewu ye-sunflower enamagobolondo iyahlukahluka kakhulu. Nazi izindlela ezahlukahlukene ongazidla ngazo:

• Faka kumxube womkhondo.
• Faka imigoqo ye-granola eyenziwe ngokwenza.
• Fafaza isaladi eluhlaza.
• Hlanganisa okusanhlamvu okushisayo noma okubandayo.
• Fafaza izithelo nezithelo ze-yogurt.
• Ngeza ku-stir-fries.
• Faka isaladi le-tuna noma lezinkukhu.
• Fafaza ngemifino esusiwe.
• Faka kuma-burger we-veggie.
• Sebenzisa esikhundleni samantongomane ephayini ku-pesto.
• Ama-casseroles aphezulu.
• Gaya imbewu bese uyisebenzisa njengokugcoba izinhlanzi.
• Faka ezintweni ezibhakiwe, njengezinkwa nama-muffin.
• Gcoba i-apula noma ubhanana ku-bhotela le-sunflower.

Imbewu ye-sunflower ingashintsha ibe luhlaza okwesibhakabhaka-luhlaza uma ibhakwa. Lokhu kungenxa yokusabela okungenabungozi kwamakhemikhali phakathi kwembewu ye-chlorogenic acid ne-baking soda - kodwa unganciphisa inani le-baking soda ukunciphisa lokhu kuphendula ().

Okokugcina, imbewu ye-sunflower ijwayele ukuba rancid ngenxa yokuqukethwe kwayo okunamafutha amaningi. Zigcine esitsheni esingangeni manzi esiqandisini sakho noma efrijini ukuze uzivikele ekunciphiseni.

Imbewu ye-sunflower engashicilelwanga iyisidlwana esidumile, kuyilapho izinhlobo ezinamashelili zingadliwa yidlanzana noma zengezwe kunoma yiliphi inani lokudla, okufana nokuxuba umzila, amasaladi kanye nezimpahla ezibhakiwe.

Okusemqoka

Imbewu ye-sunflower yenzela ukudla okune-nutty, okumanzi nokunezela okumnandi ezitsheni ezingenakubalwa.

Bapakisha izakhamzimba ezahlukahlukene nezakhi zemithi ezingasiza ekulweni nokuvuvukala, isifo senhliziyo nohlobo 2 lwesifo sikashukela.

Noma kunjalo, zinamakhalori futhi zingadala imiphumela emibi engadingeki uma udla kakhulu.