6 Super Hutano Mbeu Unofanira Kudya

Zvemukati

• 1. Mbeu
• 2. Chia Mbeu
• 3. Hemp Mbeu
• 4. Mbeu yeSesame
• 5. Nhanga Mbeu
• 6. Mbeu yezuva
• Icho Chinokosha

Mbeu dzine zvese zvekutanga zvinodiwa kuti zvikure kuva zvirimwa zvakaoma. Nekuda kweizvi, zvine hutano hwakanyanya.

Mbeu manyuko makuru efaibha. Iwo zvakare ane hutano monounsaturated mafuta, polyunsaturated mafuta uye akawanda akakosha mavitamini, zvicherwa uye antioxidants.

Kana ikadyiwa sechikamu chekudya zvine hutano, mbeu dzinogona kubatsira kudzikisa shuga yeropa, cholesterol uye BP.

Ichi chinyorwa chicha tsanangura zvinovaka muviri zvemukati uye hutano mabhenefiti eatanhatu ane hutano mbeu dzaungadya.

1. Mbeu

Flaxseeds, inozivikanwawo se linseeds, ndiyo sosi huru yemafuta uye omega-3 mafuta, kunyanya alpha-linolenic acid (ALA).

Nekudaro, iyo omega-3 mafuta anowanikwa mukati mefibhuru yekunze goko rembeu, iyo vanhu isingakwanise kugaya nyore.

Naizvozvo, kana iwe uchida kuwedzera yako omega-3 mazinga, zviri nani kuti udye maflakisi akange ave pasi (,).

1-ounce (28-gramu) inoshambirwa neflakisi ine musanganiswa wakawanda wezvibereko (3):

• Makorori: 152
• Fiber: 7.8 magiramu
• Mapuroteni: 5.2 magiramu
• Monounsaturated mafuta: 2.1 magiramu
• Omega-3 mafuta: 6.5 magiramu
• Omega-6 mafuta: 1.7 magiramu
• Manganese: 35% yeiyo RDI
• Thiamine (vitamini B1): 31% yeiyo RDI
• Magnesium: 28% yeiyo RDI

Flaxseeds ine zvakare akati wandei akasiyana polyphenols, kunyanya lignans, ayo anoita seakakosha antioxidants mumuviri ().

Lignans, pamwe neiyo fiber uye omega-3 mafuta mumafuta eflakisi, zvese zvinogona kubatsira kudzikisa cholesterol nezvimwe zvinokanganisa chirwere chemoyo ().

Imwe yedzidzo hombe yakabatanidza mhedzisiro yevamwe makumi maviri nemasere, ichiona kuti kunwa maflakisi mbeu dzakadzikira huwandu hwe "yakaipa" LDL cholesterol neavhareji ye10 mmol / l ().

Flaxseeds inogona zvakare kubatsira kudzikisa BP. Kuongororwa kwezvidzidzo gumi nerimwe kwakaratidza kuti mbeu yeflakisi inogona kudzikamisa kukwira kweropa kunyanya kana ichidyiwa zuva rega rega kweanopfuura vhiki gumi nembiri ().

Zvidzidzo zvakati wandei zvakaratidza kuti kudya maflakisi mbeu kunogona kudzora mamaki ekukura kwechirwere mumadzimai ane gomarara repazamu, uye zvakare kunogona kudzora njodzi yekenza (,,).

Izvi zvinogona kunge zvichikonzerwa nemalignans mune flaxseeds. Lignans ndiwo phytoestrogens uye akafanana neechikadzi bonde kemikari estrogen.

Uyezve, mabhenefiti akafanana akaratidzirwa nezve kenza yeprostate mune varume ().

Kunze kwekudzora njodzi yehosha yemoyo nekenza, mbeu yeflakisi inogona kubatsirawo kudzikisa shuga yeropa, izvo zvinogona kubatsira kudzikisa njodzi yeshuga ().

Pfupiso: Flaxseeds ndeye yakanakisa sosi ye fiber, omega-3 mafuta, lignans uye zvimwe zvinovaka muviri. Hwakawanda humbowo hwakaratidza kuti vanogona kudzikisa cholesterol, BP uye kunyangwe njodzi yekenza.

2. Chia Mbeu

Mbeu dzeChia dzakafanana chaizvo nembeu yeflakisi nekuti iwo zvakare mafosi akanaka efaera uye omega-3 mafuta, pamwe nezvimwe zvinoverengeka zvinovaka muviri.

1-ounce (28-gramu) inoshambirwa nembeu dzechia ine (15):

• Makorori: 137
• Fiber: 10.6 magiramu
• Mapuroteni: 4.4 magiramu
• Monounsaturated mafuta: 0.6 magiramu
• Omega-3 mafuta: 4.9 magiramu
• Omega-6 mafuta: 1.6 magiramu
• Thiamine (vitamini B1): 15% yeiyo RDI
• Magnesium: 30% yeiyo RDI
• Manganese: 30% yeiyo RDI

Kufanana neflakisi, mbeu dzechia dzinewo akakosha antioxidant polyphenols.

Sezvineiwo, ongororo dzinoverengeka dzakaratidza kuti kudya mbeu dzechia kunogona kuwedzera ALA muropa. ALA yakakosha omega-3 fatty acid iyo inogona kubatsira kudzikisa kuzvimba (,).

Mumuviri wako unogona kushandura ALA kuita mamwe omega-3 mafuta, akadai seeicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA), ayo ari omega-3 mafuta anowanikwa muhove ine oiri. Nekudaro, iyi shanduko yekutendeuka mumuviri kazhinji haina kukwana.

Imwe ongororo yakaratidza kuti chia mbeu dzinogona kuwedzera mazinga eEPA muropa ().

Mbeu dzeChia dzinogona zvakare kubatsira kudzikisa shuga yeropa. Zvidzidzo zvishoma zvakaratidza kuti mbeu dzechia dzakazara uye dzevhu dzinoshanda zvakaenzana pakuderedza shuga yeropa mushure mekudya (,).

Chimwe chidzidzo chakawana kuti, pamwe nekuderedza shuga yeropa, chia mbeu dzinogona kudzikisira kudya ().

Mbeu dzeChia dzinogona zvakare kudzora njodzi dzehosha yemwoyo ().

Kuongororwa kwevanhu makumi maviri vane chirwere cheshuga chechipiri vakaona kuti kudya makumi matatu nemanomwe embeu dzechia pazuva kwemasvondo gumi nemaviri kwakadzora kukwira kweropa uye huwandu hwemakemikari akati wandei ekuputira, kusanganisira C-inoshanda protein (CRP) ().

Pfupiso: Mbeu dzeChia sosi yakanaka ye omega-3 mafuta uye anoshanda pakudzikisa shuga yeropa uye kudzikisira njodzi dzehosha yemwoyo.

3. Hemp Mbeu

Mbeu yeHemp ndiyo yakanaka sosi yemaprotein yemidziyo. Muchokwadi, zvine zvinopfuura 30% protein, pamwe nezvimwe zvakawanda zvakakosha zvinovaka muviri.

Hemp mbeu ndeimwe yemashoma mbeu ayo akazara mapuroteni sosi, zvichireva kuti ane zvese zvakakosha amino acids izvo muviri wako zvausingakwanise kugadzira.

Zvidzidzo zvakare zvakaratidza kuti mhando yeprotein yembeu yehemp iri nani kupfuura mamwe akawanda mapuroteni sosi ().

1-ounce (28-gramu) inoshumirwa yembeu yehemp ine ():

• Makorori: 155
• Fiber: 1.1 magiramu
• Mapuroteni: 8.8 magiramu
• Monounsaturated mafuta: 0.6 magiramu
• Mafuta ePolyunsaturated: 10.7 magiramu
• Magnesium: 45% yeiyo RDI
• Thiamine (vitamini B1): 31% yeiyo RDI
• Zinc: 21% yeiyo RDI

Chiyero che omega-6 kune omega-3 mafuta mu hemp mbeu yemafuta ingangoita 3: 1, inoonekwa seyakanaka chiyero. Mbeu yeHemp zvakare ine gamma-linolenic acid, yakakosha inorwisa-kupisa mafuta asidi ().

Neichi chikonzero, vanhu vazhinji vanotora hemp mbeu yemafuta inowedzera.

Hemp mbeu yemafuta inogona kuve nemhedzisiro inobatsira pahutano hwemwoyo nekuwedzera huwandu hwe omega-3 fatty acids muropa (,,).

Iyo inorwisa-kupisa chiito che omega-3 fatty acids inogona zvakare kubatsira kugadzirisa zviratidzo zve eczema.

Imwe ongororo yakawana kuti vanhu vane eczema vakasangana nekuoma kweganda uye kusviba mushure mekutora hemp mbeu yemafuta inowedzera kwemavhiki makumi maviri. Vakashandisawo mishonga yeganda zvishoma, paavhareji ().

Pfupiso: Mbeu yeHemp sosi huru yeprotein uye ine zvese zvakakosha amino acids. Hemp mbeu yemafuta inogona kubatsira kudzikisa zviratidzo zve eczema uye zvimwe zvisingaperi zvekuputira mamiriro.

4. Mbeu yeSesame

Mbeu dzeSesame dzinowanzodyiwa muAsia, uye zvakare munyika dzekuMadokero sechikamu chesaga inonzi tahini.

Zvakafanana nedzimwe mbeu, zvine huwandu hwakawanda hwehutanho. Rimwe ounce (28 gramu) yembeu yesesame ine (30):

• Makorori: 160
• Fiber: 3.3 magiramu
• Mapuroteni: 5 magiramu
• Monounsaturated mafuta: 5.3 magiramu
• Omega-6 mafuta: 6 magiramu
• Mhangura: 57% yeiyo RDI
• Manganese: 34% yeiyo RDI
• Magnesium: 25% yeiyo RDI

Kufanana neflakisi, mbeu yesesame ine yakawanda lignans, kunyanya imwe inonzi sesamin. Muchokwadi, mbeu yesame ndiyo inonyanya kuzivikanwa mhedzisiro sosi ye lignans.

Dzidzo dzinoverengeka dzinonakidza dzakaratidza kuti sesamin kubva kumbeu yesesame inogona kushandurwa nematumbu ako utachiona kuenda mune imwe mhando ye lignan inonzi enterolactone (,).

Enterolactone inogona kuita sehormone yebonde estrogen, uye zvakadzika-kupfuura-zvakajairwa mazinga eiri lignan mumuviri ave achibatanidzwa nechirwere chemoyo uye gomarara repazamu ().

Imwe ongororo yakawana kuti vakadzi vemashure ekumiraopaopausal vaidya magiramu makumi mashanu eesame mbeu yehupfu zuva nezuva kwemavhiki mashanu vaive vakadzikisa cholesterol muropa zvakanyanya uye nekuvandudza hunhu hwehomoni ().

Mbeu dzeSesame dzinogona zvakare kubatsira kudzikisa kuzvimba uye kushushikana kweiyo oxidative, izvo zvinogona kukuvadza zviratidzo zvezvinetso zvakawanda, kusanganisira arthritis.

Imwe ongororo yakaratidza kuti vanhu vane mabvi osteoarthritis vaive nemakemikari mashoma ekuzvimba muropa ravo mushure mekudya magiramu makumi mana eesame mbeu yehupfu zuva rega rega kwemwedzi miviri ().

Imwe ongororo ichangoburwa yakawana kuti mushure mekudya magiramu makumi mana eesame mbeu yehupfu pazuva kwemazuva makumi maviri nemasere, vatambi vehunyanzvi vaive vakadzora zvakanyanya kukuvara kwemhasuru nekushushikana kweiyo oxidative, pamwe nekuwedzera kweaerobic kugona ().

Pfupiso: Sesame mhodzi ndiyo sosi huru yelignans, iyo inogona kubatsira kusimudzira mamiriro epabonde ehormone kune estrogen. Sesame mbeu dzinogona zvakare kubatsira kudzikisa kuzvimba uye kushushikana kweiyo oxidative.

5. Nhanga Mbeu

Nhanga mbeu ndeimwe yemhando dzinonyanya kudyiwa mhodzi, uye manyuko akanaka eiyo phosphorus, monounsaturated mafuta uye omega-6 mafuta.

1-ounce (28-gramu) inoshumirwa yemhanga mhodzi ine (37):

• Makorori: 151
• Fiber: 1.7 magiramu
• Mapuroteni: 7 magiramu
• Monounsaturated mafuta: 4 magiramu
• Omega-6 mafuta: 6 magiramu
• Manganese: 42% yeiyo RDI
• Magnesium: 37% yeiyo RDI
• Phosphorus: 33% yeiyo RDI

Mbeu dzemanhanga zvakare manyuko akanaka emaphytosterol, ayo ari makomputa emiti anogona kubatsira kudzikisa cholesterol muropa ().

Mbeu idzi dzakanzi dziine huwandu hwebatsiro muhutano, pamwe nekuda kwehuwandu hwadzo hwehukama.

Imwe ongororo yekucherechedzwa kwevanhu vanopfuura zviuru zvisere yakaona kuti avo vane yakanyanya kudya manhanga uye mbeu yezuva yezuva vaive nengozi yakadzikira zvakanyanya yekenza yemazamu ().

Imwe ongororo muvana yakawana kuti mhodzi dzemanhanga dzinogona kubatsira kudzikisa njodzi yematombo edundira nekudzikisa huwandu hwecalcium mumurini ().

Matombo edundira akafanana nematombo eitsvo. Izvo zvinoumbwa apo mamwe maminera anoomarara mukati medundira, izvo zvinotungamira mukusagadzikana kwemudumbu.

Zvidzidzo zvakati wandei zvakaratidza kuti manhanga embeu yemafuta anokwanisa kugadzirisa zviratidzo zveprostate uye weti kusagadzikana (,).

Izvi zvidzidzo zvakare zvakaratidza kuti manhanga embeu yemafuta anogona kudzikisa zviratidzo zvechando chakanyanya uye kuvandudza hupenyu hwevarume vane maprostate akawedzeredzwa.

Kuongororwa kwevakadzi vanopera kuenda kumwedzi vakaona zvakare kuti mafuta emanhanga embeu anogona kubatsira kudzikisa kukwira kweropa, kuwedzera "yakanaka" HDL cholesterol uye kugadzirisa zviratidzo zvekumira kuenda kumwedzi ().

Pfupiso: Nhanga mbeu nemanhanga mbeu yemafuta inzvimbo dzakanaka dze monounsaturated uye omega-6 mafuta, uye inogona kubatsira kuvandudza hutano hwemwoyo uye zviratidzo zvekushushikana

6. Mbeu yezuva

Mbeu yezuva yezuva rine huwandu hwakawanda hweprotein, monounsaturated mafuta uye vhitamini E. Imwe ounce (28 gramu) yembeu yezuva rine (44):

• Makorori: 164
• Fiber: 2.4 magiramu
• Mapuroteni: 5.8 magiramu
• Monounsaturated mafuta: 5.2 magiramu
• Omega-6 mafuta: 6.4 magiramu
• Vhitamini E: 47% yeiyo RDI
• Manganese: 27% yeiyo RDI
• Magnesium: 23% yeiyo RDI

Mbeu dzeSunflower dzinogona kuve pamwe nekudzikisira kuzvimba muvanhu vane makore ari pakati nepakati uye vakuru, izvo zvinogona kubatsira kudzikisa njodzi yehosha yemoyo.

Chidzidzo chekucherechedza chevanhu vanopfuura zviuru zvitanhatu chakawana kuti kudya kwakanyanya kwenzungu nembeu kwakabatana nekuderedza kuzvimba ().

Kunyanya, kudya mbeu yezuva yezuva kanopfuura kashanu pavhiki kwaibatanidzwa nematanho akaderedzwa eC-inoshanda mapuroteni (CRP), kiyi kemikari yakakosha mukuzvimba.

Chimwe chidzidzo chakaongorora kana kudya nzungu uye mhodzi kwakakanganisa mwero wecholesterol mumadzimai ekumashure kwekumira kwemwedzi vane chirwere cheshuga chechipiri ().

Vakadzi vakadya magiramu makumi matatu embeu yezuva yezuva kana maarumondi sechikamu chekudya zvine hutano mazuva ese kwevhiki nhatu.

Pakupera kwechidzidzo, ese maamondi uye ezuva mbeu yembeu dzakange dzave nekuderedza yakazara cholesterol uye LDL cholesterol. Iyo sunflower mbeu yekudya yakadzora triglycerides muropa kupfuura iyo yemamondi dhayeti, hazvo.

Zvisinei, "yakanaka" HDL cholesterol yakaderedzwawo, zvichiratidza kuti mbeu yezuva yezuva inogona kudzora ese akanaka uye akaipa marudzi echolesterol.

Pfupiso: Mbeu yezuva reSunflower ine yakakwira huwandu hwese ari maviri monounsaturated uye omega-6 mafuta, uye inogona kubatsira kudzikisa kuzvimba uye cholesterol mazinga.

Icho Chinokosha

Mbeu inzira huru dzemafuta ane hutano, mapuroteni ezvirimwa, fiber uye antioxidant polyphenols.

Uyezve, vanogona kubatsira kudzikisa njodzi yezvimwe zvirwere. Kunyanya, iyo lignans mune imwe mbeu inogona kubatsira kudzikisa cholesterol uye njodzi yekenza.

Mbeu dzakanyanya nyore kuwedzera kumasaladhi, yogati, oatmeal uye smoothies, uye inogona kuve nzira iri nyore yekuwedzera zvinovaka muviri kune chikafu chako.