Imbewu kajongilanga izuza iXabiso eliyingozi kunye nesondlo

Imbewu kajongilangaKukutya okusetyenziswa ngeendlela ezininzi ezahlukeneyo. Ityebile ngamafutha anempilo, iikhompawundi zezityalo ezinenzuzo kunye neevithamini ezahlukeneyo kunye neemaminerali.

Ezi zondlo zidlala indima ekunciphiseni umngcipheko weengxaki zempilo eziqhelekileyo, kubandakanywa nesifo senhliziyo kunye nohlobo lwe-2 yeswekile.

Kwesi sicatshulwa "Iinzuzo zembewu kajongilanga", "ixabiso lezondlo zembewu kajongilanga", "ubungozi bembewu kajongilanga" kunye "nembewu yokwaliwa" kuya kuxutyushwa izihloko.

Yintoni imbewu kajongilanga?

imbewu kajongilanga, ngokobuchwepheshe isityalo sikajongilanga ( Helianthus annuus ) isiqhamo. Kukho iindidi ezimbini eziphambili.

Olunye uhlobo yimbewu esiyityayo, enye ikhuliselwa ioli. Ezineoli zinezikhumba ezimnyama, ngoxa ezityiwayo ngokuqhelekileyo zinemigca emnyama namhlophe.

Ixabiso lesondlo sembewu yejongilanga

Izondlo ezininzi zipakishwa kwimbewu enye encinci. I-30 grams ye-shelled, yomile yosiwe imbewu kajongilangaIzondlo eziphambili kwezi:

ikakhulu Ivithamin E ve seleniumnayo iphezulu. Ezi zenzelwe ukukhusela iiseli zomzimba wakho kumonakalo omkhulu odlala indima kwizifo ezininzi ezingapheliyo. antioxidants isebenza njenge

Ikwangumthombo olungileyo wezityalo eziluncedo, kubandakanya i-phenolic acids kunye ne-flavonoids, ekwasebenza njenge-antioxidants.

Xa imbewu intshula, imixube yesityalo iyanda. Ukuhluma kwakhona kunciphisa izinto ezinokuphazamisa ukufunxwa kwezimbiwa.

Iinzuzo zembewu kajongilanga

Imbewu kajongilanga Inceda ukunciphisa uxinzelelo lwegazi, i-cholesterol kunye neswekile yegazi njengoko iqulethe i-vitamin E, i-magnesium, iprotheni, i-linoleic fatty acids kunye neekhompawundi ezininzi zezityalo.

Iinzuzo zembewu yejongilanga Uphononongo oluninzi luxhasa izibonelelo zempilo zezi mbewu zincinci.

Ukudumba

Nangona ukuvuvukala kwexesha elifutshane kuyimpendulo yendalo yokuzivikela, ukuvuvukala okungapheliyo kungumngcipheko wezifo ezininzi ezingapheliyo.

Ngokomzekelo, amanqanaba egazi anyukayo kwi-marker evuthayo ye-C-reactive protein idibaniswa nomngcipheko okhulayo wesifo senhliziyo kunye nohlobo lwe-2 yeswekile.

Uphononongo lwabantu abadala abangaphezu kwama-6.000 lufumene ukuba ubuncinane amaxesha amahlanu ngeveki imbewu yenyangaingxelo yokuba abantu abatye i-i kunye nezinye iimbewu babenama-32% amanqanaba asezantsi eprotheyini ye-C-reactive kunabantu abangatyiyo imbewu.

IVithamin E, ininzi kwezi mbewu, yaziwa ngokunceda ukunciphisa amanqanaba eprotheyini e-C.

I-Flavonoids kunye nezinye iikhompawundi zezityalo nazo zinceda ukunciphisa ukuvuvukala.

Isifo sentliziyo

Uxinzelelo lwegazi; Ingumngcipheko omkhulu wesifo senhliziyo, esinokukhokelela ekuhlaselweni kwentliziyo okanye ukubetha. Ikhompawundi kwezi mbewu ivala i-enzayimi ebangela ukuba imithambo yegazi ibe mxinwa. Oku kuvumela imithambo yegazi ukuba iphumle kwaye uxinzelelo lwegazi lwehle.

Ukongezelela, ezi mbewu zincinci zikhethekileyo linoleic acid Ityebile kwiiasidi ezinamafutha angaxutywanga.

Isebenzisa i-linoleic acid ukwenza ikhompawundi efana nehomoni ekhulula imithambo yegazi yomzimba kwaye yehlise uxinzelelo lwegazi. Le asidi enamafutha ikwanceda ukunciphisa i-cholesterol.

I-3 grams imihla ngemihla njengenxalenye yokutya okunokulinganisela kwisifundo seeveki ezi-30 imbewu kajongilanga Abasetyhini abanesifo sikashukela sohlobo lwe-2 abayidla bafumana ukuhla kwe-5% kwi-systolic blood pressure.

Abathathi-nxaxheba baphinde baqaphela i-9% kunye ne-12% yehla "kwi-cholesterol embi" ye-LDL kunye ne-triglycerides, ngokulandelanayo.

Seswekile

Iziphumo zale mbewu kwiswekile yegazi kunye nohlobo lwe-2 yeswekile ziye zavavanywa kwizifundo ezininzi kwaye zibonakala zithembisa, kodwa uphando oluninzi luyafuneka.

Izifundo zibonisa i-30 grams yonke imihla imbewu kajongilanga Uphononongo lubonisa ukuba abantu abayisebenzisayo banokunciphisa iswekile yegazi ngokukhawuleza malunga ne-10% kwiinyanga ezintandathu, xa kuthelekiswa nokutya nje ukutya okunempilo.

Isiphumo sokwehlisa iswekile yegazi kwezi mbewu inokuba ngenxa yenxalenye yesityalo esine-chlorogenic acid.

Iimbewu zikajongilanga eziyingozi

Iinzuzo zembewu yejongilanga Nangona oku kwenza kube kukutya okunempilo, njengakukuphi na ukutya ubungozi bembewu kajongilanga inokubonwa kwakhona.

Iikhalori kunye neSodium

Nangona zityebile ngezondlo, le mbewu ineekhalori ezininzi.

Zingaphi iikhalori ezikwimbewu kajongilanga?

Ngaphezulu ixabiso lesondlo sembewu kajongilanga Njengoko kuchazwe kwitheyibhile, i-30 grams iqulethe iikhalori ze-163, ezibangela ukuthathwa kwekhalori egqithisileyo xa idliwe ngokugqithisileyo.

Ngaba imbewu kajongilanga ikwenza ube nobunzima? Umbuzo uphendulwa ngolu hlobo. Ezi mbewu ziphezulu kwiikhalori, ngoko kufuneka zisetyenziswe ngononophelo. Kungenjalo, kunokubangela ezinye iziphumo ebezingalindelekanga ezifana nokuzuza ubunzima.

Ukuba kufuneka uqaphele malunga nokusetyenziswa kwakho kwetyuwa, khumbula ukuba i-crusts ihlala igcwele ngaphezu kwe-2,500 mg ye-sodium. (30 grams).

isiqalelo esithambileyo esimhlophe,

Esinye isizathu sokuba ezi mbewu kufuneka zityiwe ngononophelo kumxholo wecadmium. Esi sisinyithi esinzima singonakalisa izintso zakho ukuba ubonakaliswe kuyo ngeemali eziphezulu ngexesha elide.

Imbewu kajongilangaIthatha i-cadmium emhlabeni kwaye iyikhuphe kwimbewu yayo, ngoko iqulethe ixabiso eliphezulu kunokunye ukutya.

Eminye imibutho yezempilo icebisa umda weveki wama-70 micrograms (mcg) wecadmium kumntu omdala one-490-kg.

Abantu badla i-255 grams ngeveki ngonyaka imbewu kajongilanga Xa beyidla, i-avareji ye-cadmium intake inyuka ukuya kwi-175 mcg ngeveki. Nangona kunjalo, le mali ayinyusi amanqanaba e-cadmium yegazi okanye yenzakalise izintso.

Ke ngoko, akukho mfuneko yakuzikhathaza ngokutya isixa esifanelekileyo se-30 grams ngosuku, kodwa akufanele utye i-sachet ngosuku.

ukuntshula kwembewu

Ukuntshula yeyona ndlela ixhaphakileyo yokulungisa imbewu. Ngamanye amaxesha, imbewu ikhula kwindawo efudumeleyo, efumileyo apho intshula khona. Salmonella Ingcolisekile ngeebhaktheriya ezinobungozi ezifana

Oku kuhluma ekrwada, akuqholwanga ngaphezulu kwe-118℉ (48℃) imbewu kajongilanga yinkxalabo ethile Ukomisa ezi mbewu kumaqondo obushushu aphezulu kunceda ukutshabalalisa iintsholongwane eziyingozi.

iingxaki zendle

kakhulu ngexesha elinye imbewu kajongilanga Ukuyitya ngamanye amaxesha kunokubangela iingxaki zendle kubantwana nakubantu abadala. Ukutya amaqokobhe, ngokukodwa, kubangela amalungu eqokobhe umzimba ongenako ukwetyisa ukuze uwaqokelele kwilindle.

Oku kuqokelelana kunokuthintela ukuhamba kwamathumbu. Ukongeza kokuqunjelwa, ezinye iimpawu zinokuthi zenzeke, ezifana nokuvuza kwamanzi malunga nokuvalwa kunye neentlungu zesisu kunye nesicaphucaphu.

Ukwalana kwembewu kajongilanga

Ukwaliwa kokutya kukusabela komzimba. Xa unokwaliwa kukutya, umzimba wakho ngempazamo ubona iprotein ekuko kutya njengeyingozi kuwe.

Ukuphendula, iqalisa ukukhusela ukukhusela. Kukuthi "ukhuselo" olubangela iimpawu zokwaliwa. Ukutya okusibhozo, konke ukwalana nokutyaYenza i-90 pesenti ye:

- Ubisi

- Iqanda

- Peanut

- Nuts

- Intlanzi

– Intlanzi

- Ingqolowa

– Iimbotyi zesoya

Ukwalana nembewu akuxhaphakanga kune-allergies yamandongomane okanye amandongomane.  ukwaliwa okungundoqo Ngeendlela ezininzi, ilinganisa ukwaliwa kwamandongomane.

Iimpawu zokwalana nembewu kajongilanga

Iimpawu zolu lwalana ziyafana nezinye izinto ezininzi ezikwaliwayo, kubandakanywa ukwaliwa kwamandongomane. Iimpawu ziqala ukusuka kwincinci ukuya kobunzima kwaye zinokubandakanya:

– Eczema

– Ukurhawuzelelwa ngumlomo

– Iingxaki zokwetyisa kwesisu

– ukugabha

-I-Anaphylaxis

Ukuba nomntu kusapho lwakho onokwaliwa, ukuba nepeanut allergy okanye nayiphi na enye into ekwalana nayo, ukwaliwa yi-kernelyimiba yomngcipheko.  Ngokuqhelekileyo, abantwana batyekele kakhulu ekutyeni ukutya kunabantu abadala.

Unyango lwembewu kajongilanga yokwaliwa

Indlela yokunyanga ukwaliwa kwembewu?

Okwangoku, akukho nyango lokwaliwa kokutya. Ngaphandle kokuba kuchazwe ngenye indlela, kufuneka ukuphephe ukutya ongakufuniyo kunye nokunye ukutya okuqulathe oku kutya.

Imbewu kajongilanga Izithako zayo aziqhelekanga njengezithako zeqanda, kodwa zinokufumaneka nasekutyeni nakwiimveliso zobuhle.

Ngenxa yoko;

Imbewu kajongilangaYisnack esempilweni. Iqulethe iindidi zezondlo kunye nezityalo ezinokuthi zincede ukulwa nokuvuvukala, isifo senhliziyo kunye nohlobo lwe-2 yeswekile.

Nangona kunjalo, kungcono ukuyisebenzisa ngononophelo ngenxa yeemeko ezimbi ezidweliswe ngasentla.