Mbewu za chivwende monga dzina likunenerachipatso cha mavwendendi mbewu za. Kalori wa mbewu za chivwende Ndiwochepa ndipo ukhoza kudyedwa ngakhale kuti ndi wovuta kuugaya.
Ubwino wodya njere za mavwende Izi zikuphatikizapo kulimbikitsa thanzi la mtima ndi chitetezo chamthupi, ndikuwongolera kuchuluka kwa shuga m'magazi. Lili ndi michere yambiri monga potaziyamu, mkuwa, selenium ndi zinki zomwe sitingathe kuzipeza kuchokera ku chakudya.
Mbewu za chivwendeMutha kuzidya monga momwe zilili kapena ngati ufa. Chomwe chimapangitsa mbewu ya chipatsochi kukhala yapadera ndi mapuloteni komanso mavitamini a B. Mbewu za chivwende ndi mafuta a mavwende ambewu ndi zothandizanso kwambiri.
Mafuta ambewu amachotsedwa ku njere zomwe zimakhala zozizira kapena zowumitsidwa ndi dzuwa.
Mafuta amasangalala kutchuka kwambiri ku West Africa, ali ndi zotsatira zozizwitsa pakhungu ndi tsitsi. Lili ndi zinthu zabwino kwambiri zonyowa komanso mawonekedwe abwino, choncho amagwiritsidwa ntchito nthawi zambiri mu mafuta a ana.
m'nkhani "Kodi mbewu za mavwende ndi zabwino kwa chiyani", "njere za mavwende ndi chiyani", "njere za mavwende zimapindulitsa komanso zimavulaza", "kodi ndi zovulaza kudya njere za mavwende", "zowumitsa ndi kuwotcha njere za mavwende" mitu idzakambidwa.
Momwe Mungadye Mbewu za Chivwende?
Mbewu za chivwende akhoza kudyedwa atamera. Zimatheka Bwanji?
Dikirani masiku angapo mpaka mbewu zimere mowonekera. Pambuyo pake, mutha kuziwumitsa padzuwa kapena mu uvuni ndikuzidya ngati chakudya chopatsa thanzi.
Mbewu za chivwende zokazinga
Mbewu za chivwendeMukhoza kuwotcha mu uvuni. Ikani nyembazo pa tray yophika ndikuwotcha mu uvuni wa preheated kufika madigiri 15 kwa mphindi 170. Maso amasanduka a bulauni ndi kukhala ofewa.
Mbewu za chivwende zokazingaChoyipa chake ndi chakuti imataya zakudya zina, koma ndizokoma. Mukhozanso kuwonjezera mafuta a azitona ndi mchere pang'ono.
Kodi Mbewu za Chivwende Ndi Zothandiza?
Ndikopindulitsa kudya njere za chivwende mwachindunji, koma ndi bwino kuzidya zitamera monga tafotokozera pamwambapa.
chivwende mbewu mapuloteniIli ndi magnesium, vitamini B, ndi monounsaturated ndi polyunsaturated mafuta acids. Amatsitsa cholesterol, amachepetsa kutupa, komanso amateteza matenda a mtima ndi sitiroko.
Mapuloteni mu mbewu za chivwende Amakhala ndi ma amino acid angapo, amodzi mwa arginine. Matupi athu amapanga arginine, koma arginine wowonjezera ali ndi zopindulitsa zambiri.
Imawongolera kuthamanga kwa magazi komanso imathandizira kuchiza matenda amtima. Mbewu za chivwendeZina mwa ma amino acid omwe amapezeka m'thupitryptophan velysine amapezeka.
Mbewu za chivwendeVitamini B wamphamvu yemwe amateteza dongosolo lamanjenje ndi kugaya chakudya komanso thanzi la khungu.niacin ndi wolemera mu
Mavitamini B ena omwe amapezeka mumbewuyo ndi folate, thiamine, vitamini B6, riboflavin ndi pantothenic acid.
Mbewu za chivwendePakati pa mchere wolemera mmenemo ndi chitsulo, potaziyamu, mkuwa, magnesium, manganese, sodium, phosphorous ndi.nthakaamapezeka.
Kalori wa Mbeu ya Chivwende ndi Kufunika Kwazakudya
Mbewu za Watermelon Zouma
1 mbale (108 g)
Zopatsa mphamvu
Chiwerengero cha 602 (2520 kJ)
zimam'patsa
Chiwerengero cha 67,1 (281 kJ)
mafuta
(Makina 1792)
mapuloteni
Chiwerengero cha 106 (444 kJ)
mavitamini
vitamini A
0.0IU
Vitamini C
0.0 mg
Vitamini D
~
Vitamini E (Alpha Tocopherol)
~
vitamini K
~
Thiamine
0.2 mg
Vitamini B2
0.2 mg
Niacin
3,8 mg
Vitamini B6
0,1 mg
Folate
62.6 mcg
Vitamini B12
0.0 mcg
pantothenic acid
0.4 mg
Kolin
~
Betaine
~
mchere
kashiamu
58.3 mg
chitsulo
7.9 mg
mankhwala enaake a
556 mg
phosphorous
815 mg
potaziyamu
700 mg
ndi sodium
107 mg
nthaka
11.1 mg
zamkuwa
0.7 mg
Manganese
1,7 mg
selenium
~
fluoride
~
Ubwino wa Mbewu za Chivwende Ndi Chiyani?
Amateteza thanzi la mtima
mu nthanga za mavwendemagnesium imathandizira kuti mtima ugwire bwino ntchito ndikuwongolera kuthamanga kwa magazi.
Malinga ndi kafukufuku wina, mbewu za chivwendeZotsatira zake zopindulitsa pamtima zimakhala chifukwa cha antioxidant, anti-inflammatory and vasodilator (kukulitsa mitsempha ya magazi).
Ndiwonso gwero lolemera la chinthu chotchedwa citrulline, chomwe chimadziwika kuti chimachepetsa kuthamanga kwa magazi ndikuteteza mtima.
Mbewu za chivwende Lilinso ndi zinki zambiri, zomwe zimathandiza kwambiri paumoyo wamtima. Imayendetsa kayendedwe ka calcium m'maselo a mtima.
Izi ndizofunikira chifukwa kuchuluka kwa calcium kungayambitse kulephera kwa mtima. Odwala omwe ali ndi vuto la mtima wamtima adapezekanso kuti ali ndi vuto lalikulu la zinc, zomwe zikufotokozera chifukwa chake mcherewu ndi wofunika kwambiri pamtima.
Kumalimbitsa chitetezo chokwanira
makamaka mbewu za chivwende zokazingachitsuloMchere uwu umayang'anira chitetezo cha mthupi. Mavitamini a B omwe ali mumbewu amathandizanso pankhaniyi.
Zopindulitsa pa ubereki wa mwamuna
Mbewu za chivwendeZinc ndiyofunikira pa ubereki wa amuna. Malinga ndi kafukufuku yemwe adachitika ku China, zinc supplementation imakweza kwambiri umuna wa amuna osabereka.
Komanso, zinki ndi chinthu chachiwiri chochuluka kwambiri m'thupi la munthu pambuyo pa chitsulo.
Kufufuza zinthu monga zinki kumagwira ntchito yayikulu mu ubereki wa amuna chifukwa amawonetsa zochitika zambiri pamlingo wa maselo.
Kafukufuku wapeza kuti zinc yotsika m'madzi a m'magazi a amuna osabereka kuposa amuna wamba.
Mbewu za chivwende Ndi gwero labwino la manganese. Miyezo yotsika ya manganese imathanso kuyambitsa kusabereka, malinga ndi University of Maryland Medical Center.
Ndizopindulitsa pa matenda a shuga
Mbewu za chivwendeZili ndi zotsatira zabwino pakudzikundikira kwa masitolo a glycogen, omwe angathandize kuchiza matenda a shuga. Kutulutsa kwa mbewu kumawonedwa ngati antidiabetic, chifukwa amatha kuchepetsa kuchuluka kwa shuga m'magazi.
Mbewu za chivwendeMagnesium yomwe ilimo imalepheretsa kusokoneza kwa insulin komwe kungayambitse matenda a shuga.
Zinc mu nyemba imakhala ndi zotsatira zabwino pakuwongolera glycemic, malinga ndi maphunziro. Mcherewu ndiwofunikiranso pakuchita kwa insulin komanso kagayidwe ka carbohydrate.
Lipoti lofalitsidwa ndi International Journal of Basic and Applied Sciences, mbewu za chivwendeIye akuti ali ndi omega 6 fatty acids ndipo angathandize kupewa matenda amtundu wa 2.
Kafukufuku wina amalumikiza kutsika kwa magnesium m'zakudya zamtundu wa 2 shuga ndi metabolic syndrome.
Chiwerengero chachikulu cha matenda amtundu wa 2 adalumikizidwa ndi kusowa kwa magnesium. M'maphunziro ena a makoswe, komabe, magnesium supplementation inapezeka kuti imachedwetsa kuyamba kwa matenda a shuga.
Zothandiza pa thanzi la ubongo
Mbewu za chivwendeMagnesium imathandizira kukumbukira kukumbukira. Imalimbananso ndi kuchedwa kukumbukira komwe kumakhudzana ndi ukalamba.
Kafukufuku akuwonetsanso kuti mankhwala opangidwa ndi magnesiamu amatha kukhala ndi chipambano chachikulu pakuiwalika kwa ukalamba.
Kafukufuku waku America akuti ubongo wa magnesium ukhoza kusintha kukumbukira komanso kufulumizitsa kuphunzira.
Miyezo yotsika ya magnesium idalumikizidwa ndi Alzheimer's. Zapezeka kuti kuchiza anthu omwe ali ndi dementia ndi magnesium yopatsa thanzi kumatha kusintha kukumbukira.
Mcherewu umakhudzanso njira zambiri zama biochemical zofunika pakugwira ntchito kwa neuronal. Imakhala ndi zotsatira za neuroprotective, ndipo chithandizo cha magnesium m'magawo oyambilira chingachepetse chiopsezo cha kuchepa kwa chidziwitso kwa odwala omwe ali ndi matenda a Alzheimer's.
Zinc yapamwamba kwambiri m'thupi imapezeka mu hippocampus mu ubongo. Mcherewu wagwiritsidwa ntchito bwino kwambiri pochiza matenda ambiri a muubongo komanso mitundu ina ya schizophrenia.
Zinc yapezekanso kuti imathandizira kulumikizana pakati pa ma neuron ndi hippocampus, ndipo kusowa kwa mcherewu kwachepetsa kulumikizanaku m'maphunziro ambiri. Kuperewera kwa Zinc kumatha kuyambitsa kusokonezeka kwa malingaliro komanso kuchepa kwa chidziwitso pakapita nthawi.
Kuchepa kwa zinc kungayambitsenso matenda ena a muubongo monga matenda a Wilson ndi matenda a Pick. Zingayambitsenso khunyu muzochitika zazikulu.
Mbewu za chivwendeImodzi mwa mavitamini a B omwe ali nawo ndi niacin. Vitamini B ndi wofala kwambiri mu njere za chivwende ndipo ndi wofunikira ku dongosolo lamanjenje.
Zinthu zina, monga chifunga chaubongo, nthawi zambiri zimagwirizanitsidwa ndi kuchepa kwa niacin, limodzi ndi zizindikiro zamisala.
Zopindulitsa pa chimbudzi
Mbewu za chivwendeMagnesium yomwe ili mmenemo imayambitsa ma enzymes omwe amathandiza thupi kutenga zakudya.
Zimenezi zimathandiza kuti thupi liphwanyike ndi kugaya chakudya bwino. Zimathandizanso kupanga ndi kunyamula mphamvu panthawi ya chimbudzi. Kuperewera kwa Magnesium kungayambitsenso kusokonezeka kwa chimbudzi.
Kuperewera kwa Zinc kumalumikizidwanso ndi matenda am'mimba. Itha kuyambitsa leaky gut syndrome ndi mavuto ena am'mimba acid.
Imalimbitsa tsitsi
Kuphatikiza pa tsitsi lolimba, magnesium imathandizanso kusweka kwa tsitsi, motero imathandizira kukula kwa tsitsi. Magulu otsika a magnesium, malinga ndi maphunziro enakutayika tsitsiimafulumizitsa. Kugwiritsa ntchito magnesium mokwanira ndi njira imodzi yotetezera tsitsi.
Ubwino wa Mbewu ya Chivwende pa Khungu
Mbewu za chivwendeamapereka ubwino wambiri pa thanzi la khungu.
Amatsuka khungu ndi bwino khungu thanzi
Mbewu za chivwendeMagnesium angathandize kusintha maonekedwe a khungu lonse. Amachepetsa ziphuphu komanso amachiza matenda ena apakhungu.
Zitha kuletsanso makwinya, popeza ma enzyme omwe amawongolera kubwereza kwa DNA ndikukonzanso amafunikira mchere kuti ugwire ntchito yawo.
Zinapezekanso kuti maselo akhungu omwe amakula popanda magnesium amakhala ndi mwayi wowirikiza kawiri kuti avutike ndi kuukira kwaufulu.
Matenda a khungu monga eczema ndi chizindikiro chofala cha kusowa kwa magnesium. Kuchepa kwa magnesiamu kumapangitsa kuti thupi lipange histamine - yomwe imayambitsa khungu loyaka (chifukwa cha kutupa kwa mitsempha yamagazi yomwe imatuluka madzimadzi pakhungu ndi minofu).
Kutsika kwa magnesiamu kumachepetsanso kuchuluka kwa mafuta acids pakhungu - izi zimabweretsa kuchepa kwa khungu komanso chinyezi, kutupa ndi kuuma kwa khungu.
Magnesium imathandizanso kuthana ndi nkhawa, zomwe zimatha kuchepetsa ziphuphu. Mitundu ina yosowa ya ziphuphu zakumaso idalumikizidwa ndi kusowa kwa zinc komanso mbewu za chivwende Ndiwolemera mu zinc.
Zinc imagwiritsidwanso ntchito pochiza matenda a herpes simplex ndikufulumizitsa kuchira kwa bala.
amachepetsa ukalamba
Malinga ndi kafukufuku, magnesium imachepetsa ukalamba wa ma cell. Zinc imathandizira kupanga mapuloteni, kugawanika kwa ma cell ndi kukonza ma cell - chifukwa chake imathandizira kuchepetsa ukalamba.
