Isishwankathelo seSondlo sembewu kajongilanga

Kubantu abafuna i-snack enempilo ekhawulezayo, ngaba ukongeza imbewu kajongilanga ekutyeni komntu kunokubonelela ngezibonelelo zempilo?

Imbewu kajongilanga

Imbewu kajongilanga sisiqhamo sesityalo sikajongilanga. Ziye zafunyanwa ziqulethe i-antioxidants, iivithamini, kunye neeminerali, ezinokunceda ukugcina impilo ye-immune system, impilo yentliziyo, kunye nokunye. Ukuthatha rhoqo i-snack njenge-snack okanye ukongeza kwiisaladi, i-oatmeal, iimpahla ezibhakiweyo, isaladi ye-tuna, i-pasta, kunye ne-toppings yemifuno inokunceda ukwandisa amanqanaba amandla, ukunciphisa ukuvuvukala, kunye nokuxhasa impilo yomzimba jikelele.

benefits

Imbewu yejongilanga inenzuzo kwimisebenzi eyahlukeneyo yomzimba kwaye ikhusela kwiimeko ezithile zempilo ezingapheliyo. Banganceda koku kulandelayo: (Bartholomew Saanu Adeleke, Olubukola Oluranti Babalola. 2020) (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021)

Ukuvutha

• Ixabiso le-vitamin E ephezulu yembewu, idibaniswe ne-flavonoids kunye neentlobo ezahlukeneyo zezityalo, zinokunceda ukunciphisa ukuvuvukala.
• Uphando lubonisa ukuba ukutya imbewu ubuncinane kahlanu ngeveki kunokunciphisa ukudumba kunye nokunciphisa umngcipheko wokuba nezifo ezithile. (URui Jiang et al., 2006)

Heart Health

• Baphezulu kumafutha anempilo, afana namafutha e-polyunsaturated kunye ne-monounsaturated.
• Izityalo ze-sterols, okanye iikhompawundi zendalo kwiimbewu zikajongilanga, zinconywa kwiipropati zabo zokunciphisa i-cholesterol. (IYunivesithi yaseWisconsin yezeMpilo. 2023)
• Idatha ibonisa ukusetyenziswa kukajongilanga kunye nezinye iimbewu kunokuthoba amazinga esifo senhliziyo, uxinzelelo lwegazi oluphezulu, kunye ne-cholesterol ephezulu.

amandla

• Imbewu inevithamin B, selenium, kunye neprotein, enokunceda ukuqinisa umzimba imini yonke.
• Ezi zondlo zixhasa ukuhamba kwegazi, ukuhanjiswa kweoksijini, kunye nokuguqulwa kokutya kube amandla.

INkxaso yeNkqubo yoMzimba

• Imbewu kajongilanga iqulethe iiminerali kunye nezondlo ezifana ne-zinc kunye ne-selenium ezinceda amandla endalo omzimba okuzikhusela kwiintsholongwane kunye neebhaktheriya.
• Ezi zimbiwa ziguqulela kwiinzuzo ezifana ukugcinwa kwe-immune cell, ukunciphisa ukuvuvukala, ukukhuselwa kosulelo, kunye nokunyuka ngokubanzi kwi-immunity.

isondlo

Akukho mfuneko yokuba umntu ngamnye atye imbewu yejongilanga eninzi ukuze azuze isondlo. Ngaphakathi kukho umxube odibeneyo wamafutha anempilo, i-antioxidants, kunye nezinye izondlo. Ngaphakathi kwe-1-ounce inxalenye yembewu kajongilanga egcadiweyo / ngaphandle kwetyuwa: (ISebe lezoLimo lase-US. 2018)

• Iikhalori - 165
• Iicarbohydrates - 7 grams
• Ifayibha - 3 grams
• Iswekile - iigram ezili-1
• Iiprotheni - 5.5 grams
• Amafutha apheleleyo - 14 grams
• Isodium - 1 milligrams
• Intsimbi - 1 milligram
• I-Vitamin E - 7.5 milligrams
• I-Zinc - 1.5 milligrams
• Folate - 67 micrograms

ZeMpilo zeBhinqa

• Xa kuziwa kwimpilo yokuzala kwabasetyhini, kukho imiba enokuthi imbewu ikwazi ukunceda ukuxhasa.
• Izixa ezityebileyo zembewu yevithamin E, ifolate, iphosphorus, kunye namafutha asempilweni zibalulekile kuphuhliso lomntwana kunye nempilo kamama.
• Ukongezelela, i-phytochemicals yembewu inokuxhasa ukugaya kunye ne-immune system, enokuba luncedo ngexesha lokukhulelwa. (AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. 2021)

ZeMpilo

• Imbewu kajongilanga inokunceda amadoda afumane iprotheyini yokwakha izihlunu.
• Njengenye indawo yenyama, ezi mbewu ziqulathe isixa esisempilweni seprotein esekwe kwisityalo ngaphandle kwamafutha agcweleyo okanye i-cholesterol yenyama.
• Isandla esincinci sibonelela ngesi sondlo kwabo bangayifumani imfuneko ye-potassium yemihla ngemihla. (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021)

Imbewu yeShelled kunye nokufakwa kweTyuwa

• Imbewu ye-sunflower ngokwemvelo ayinayo imilinganiselo ephezulu ye-sodium, kodwa ihlala ihlanganiswe ngetyuwa eyongezelelweyo enokuthi ibhubhise izibonelelo zabo zondlo.
• Amaqokobhe adla ngokuqatywa ngetyuwa ukwenzela incasa, kangangoko 70 milligrams nganye 1 ounce imbewu.
• Iikhalori eziphakamileyo, abantu kufuneka bajonge ukumodareyitha izahlulo kwikota enye yekomityi kunye nokutya iintlobo ezingenatyiwa. (ISebe lezoLimo lase-US. 2018)

Ezinye iindlela zokudibanisa iimbewu kwizidlo

Ezinye iindlela zokongeza imbewu kajongilanga ekutyeni ziquka:

• Ukuwafefa kwinkukhu okanye kwisaladi ityhuna.
• Isaladi yokugqoka.
• Ukufakela i-cereal kunye ne-oatmeal.
• Ukuzixuba kwi-batter kwizinto ezibhakiweyo, njengeeqebengwana.
• Ukuzongeza kwivenkile yasekhaya okanye kwigrosari trail mix.
• Ukugaya imbewu yokugquma umgubo wenyama okanye intlanzi.
• Ukufefa kwisitya semifuno, i-casseroles, i-stir-fries, kunye ne-pasta.
• Ibhotela ye-sunflower inokuba yinto engenye ye-peanut okanye enye ibhotela ye-nut.

UkuLungiswa kweMidlalo yokuBala

Ucaphulo

Adeleke, B. S., & Babalola, O. O. (2020). Isityalo sikajongilanga se-oilseed (Helianthus annuus) njengomthombo wokutya: Iinzuzo zesondlo kunye nempilo. Isayensi yokutya kunye nesondlo, 8 (9), 4666-4684. doi.org/10.1002/fsn3.1783

Petraru, A., Ursachi, F., & Amariei, S. (2021). Iimpawu zeZondlo zoVavanyo lweembewu zikajongilanga, i-oyile kunye nekeyiki. Umbono wokusebenzisa i-sunflower Oilcakes njengeSithako esiSebenzayo. Izityalo (i-Basel, eSwitzerland), i-10 (11), i-2487. doi.org/10.3390/plants10112487

Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Ukusetyenziswa kwamantongomane kunye nembewu kunye namanqaku okuvuvukala kwisifundo sezizwe ezininzi ze-atherosclerosis. Ijenali yaseMelika ye-epidemiology, i-163 (3), i-222-231. doi.org/10.1093/aje/kwj033

IYunivesithi yaseWisconsin yezeMpilo. (2023). Iinyaniso zempilo kuwe: Izityalo ze-stanols kunye ne-sterols.

ISebe lezoLimo lase-US. (2018). Imbewu, iinkozo zembewu yejongilanga, zomisiwe ezomileyo, ngaphandle kwetyuwa.

AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. (2021). I-Vitamin E: Iphepha leNgcaciso kuBasebenzi bezeMpilo.

ISebe lezoLimo lase-US. (2018). Imbewu, iinkozo zembewu yejongilanga, zixutywe, zifakwe ityuwa.