Ndeipi mbeu yezuva uye nzira yekuishandisa nayo

Zvemukati

• 1. Inodzivirira hutano hwemwoyo
• 2. Inobatsira kurwisa kupatirwa
• 3. Inowedzera mhasuru
• 4. Rubatsiro nehuremu hwekudzora
• 5. Inobatsira kudzikisa shuga yeropa
• Ruzivo rwehutano hwembeu yezuva
• Mapepa ane sunflower mbeu
• 1. Yakarungwa mbeu yezuva
• 2. Cookie recipe ine mbeu yezuva
• 3. Granola nembeu yezuva

Mbeu yezuva (sunflower) yakanakira ura, moyo, ganda uye inotobatsira kudzora glucose yeropa, nekuti ine mafuta asina kuguta, mapuroteni, tambo, vhitamini E, selenium, mhangura, zinc, folate, iron uye phytochemicals. Ingori 30 g, yakaenzana nemashoma embeu pazuva, inzira huru yekuwedzera kudya kwako kazhinji.

Mbeu idzi dzinogona kudyiwa zviri nyore dzakasanganiswa muletisi saladhi kana muchero saradhi, mumavitamini, yakarohwa mumajusi kana kusanganiswa mupasta. Pamusoro pezvo, anowanikwa aine kana asina goko, mbishi kana yakagochwa neine kana musina munyu uye unogona kutenga mbeu yezuva yezuva muzvitoro kana muzvitoro zvekudya zvine hutano.

Sunflower mbeu yemafuta ndiyo imwe nzira yekudyiwa kwembeu iyi, uye iine mabhenefiti akati wandei kumuviri, sekudzivirira maseru pakuramba kuchembera. Dzidza zvakawanda nezve mabhenefiti emafuta ezuva.

Zvakanakira kudya mbeu yezuva (sunflower) inogona kuva:

1. Inodzivirira hutano hwemwoyo

Nekuti ivo vakapfuma mumafuta akanaka, monounsaturated uye polyunsaturated, sunflower mbeu dzinobatsira kuchengetedza hutano hwemwoyo nekudzora huwandu hwecholesterol, kuwedzera cholesterol yakanaka uye kudzikira kwakaipa cholesterol, mukuwedzera nekudzikisa triglyceride mazinga.

Uye zvakare, iyo yakakwira nhanho yemicronutrients, antioxidant mavhitaminzi, folic acid uye faibha zvinowedzera izvi zvemwoyo kudzivirira maitiro nekuchengetedza maseru, kudzikisa BP uye kudzora shuga yeropa.

2. Inobatsira kurwisa kupatirwa

Nekuda kwehuwandu hwakawanda hwefibisi mukuumbwa kwayo, mbeu yezuva yezuva inobatsira pakurwisa kupatira. Izvi zvinodaro nekuti inoderedza nguva yekufamba kwemukati uye inowedzera fecal vhoriyamu. Mahwendefa maviri embeu yezuva yezuva ane avhareji ye2.4 g ye fiber.

Ona mamwe matipi ekudyisa ekurapa kupatirwa.

3. Inowedzera mhasuru

Nekuti vane huwandu hwakakura hwepuroteni, mbeu yezuva yezuva inogona kubatsira nyore mukuwedzera mhasuru. Mahwendefa maviri ane 5g yeproteine, uye anogona kuverengerwa mukudya kwemazuva ese, kuwedzera huwandu hweprotein mukudya.

Ona pano zvimwe nezvekudya kuti uwane mhasuru.

4. Rubatsiro nehuremu hwekudzora

Mbeu dzeSunflower dzinogona zvakare kushandiswa kudzikira huremu, nekuda kweiyo yakawanda fosi. Iyo tambo inotora nguva yakareba kuti igaywe, ideredze nzira yekubvisa gastric, kuwedzera kunzwa kwekuguta uye kudzikisira chishuwo.

Nekudaro, hanya inofanirwa kutorwa sezvo mbeu yezuva yezuva zvakare iine huwandu hwakawanda hwemafuta izvo zvinoita kuti ive neakakosha koriori. Semuenzaniso, mashupuni maviri embeu yezuva anezwi ane ma143 macalorie, saka zvakakosha kudya mbeu idzi zvine mwero. Kuti uwane ruzivo rwuri nani zvinokurudzirwa kubvunza nyanzvi yezvokudya.

5. Inobatsira kudzikisa shuga yeropa

Iko kushandiswa kweiyo sunflower mbeu kunobatsira kudzikisa shuga yeropa uye kunoderedza kugaya uye kunwa kwemakabohydrate mushure mekudya, nekudaro kudzivirira hyperglycemia. Saka mbeu yezuva (sunflower) inogona zvakare kuve shamwari yakanaka mukudya kwevanhu vane chirwere cheshuga, semuenzaniso.

Pamusoro peizvi, mbeu yezuva yezuva inobatsira mukudzikisira uremu, inotungamira pakuderera kwehuremu hwemuviri uye, nekudaro, inoderedza kutsanya kweropa glucose mazinga uye inodzora huwandu hweropa insulin Tarisa uone dzimwe nzira dzekudzikisa shuga yako yeropa.

Ruzivo rwehutano hwembeu yezuva

Mapepa ane sunflower mbeu

Mimwe nzira yekubikisa sosi yezuva mudhayeti ndeiyi:

1. Yakarungwa mbeu yezuva

Mbeu yakaringana yezuva yezuva inzira huru yekuisa mumasobho, kumwaka masaladi, kupfumisa risottos kana kunyange kushambadzira yakachena muchimiro chehombodo.

Zvisungo:

• ⅓ mukombe (tii) yembeu yezuva (anenge 50 g)
• 1 teaspoon yemvura
• ½ teaspoon yeti curry
• 1 pini yemunyu
• ½ teaspoon yemafuta emuorivhi

Kugadzirira modhi:

Muchidimbu, sanganisa mbeu yezuva nemvura, curry uye munyu. Uya ne skillet pamusoro pepakati nepakati nemafuta uye wobva wawedzera musanganiswa wembeu. Simbisai kwemaminetsi mana kusvika toasted. Rega kuti utonhore zvakakwana usati wachengeta muhari yakavharidzirwa.

2. Cookie recipe ine mbeu yezuva

Zvisungo:

• 1 mukombe weuchi
• 3 tablespoons yemargarine
• 3 tablespoons bata
• 1 teaspoon vanilla
• 2/3 yeupfu hwegorosi
• 2/3 yeupfu hwakakwana hwegorosi
• 1 mukombe wetsika oats
• Hafu yetiipuni yembeu
• 1/4 teaspoon munyu
• Hafu yekapu yembeu yezuva yezuva isina unsalted
• Hafu yekapu yemacherry akachekwa akaomeswa
• 1 zai
• Hafu yetea yetea

Kugadzirira modhi:

Pisa huni kusvika 180ºC. Kurova huchi, margarine, batare, vanilla, almond mushoma uye zai mundiro huru. Wedzera hupfu, oats, mbiriso uye munyu, zvichikurudzira zvakanaka. Wedzera mbeu yezuva, macheri uye sanganisa zvakanaka. Spoon mukanyiwa pane pepa recheche pepa panosvika masentimita matanhatu. Bika kwemaminitsi gumi kusvika gumi kana kusvika pagoridhe.

3. Granola nembeu yezuva

Zvisungo:

• 300 g yeoats
• 1/2 mukombe wembeu yezuva
• 1/2 kapu yakazara maarimondi matsva (kana hazelnuts)
• 1/2 mukombe manhanga mbeu
• 1/4 mukombe wesame mbeu
• 1/4 mukombe wekokonati flakes (kusarudza)
• 1/4 teaspoon pasi sinamoni
• 1/4 teaspoon munyu
• 1/4 mukombe mvura
• 1/4 mukombe mafuta ezuva
• 1/2 mukombe uchi
• 2 tablespoons tsvuku shuga
• 1/2 teaspoon vanilla extract
• 1 mukombe wemichero yakaomeswa (cherries, apricots, madate, maonde, mazambiringa akaomeswa, plums)

Kugadzirira modhi:

Preheat oven kusvika 135 degrees. Tora pepa rekubheka nemapepa echinyorwa. Muhombodo huru sanganisa oats, maarumondi, mbeu, sinamoni uye munyu. Muchikwata chiduku sanganisa mvura, mafuta, huchi uye shuga tsvuku, ichikurudzira nguva dzose kusvika pakubika. Dururirai musanganiswa uyu pamusoro pezvakaoma uye sanganisai zvakanaka.

Pararira pabheka uye bika kwemaminetsi makumi matanhatu kana kusvika bhuru yegoridhe, fambisa dzimwe nguva kuti usvike zvakaenzana. Iyo yakawedzera goridhe iyo granola, iyo crunchier ichave iri. Chengeta mumudziyo kana bhegi repurasitiki mufiriji. Iyo granola inogona kugara kwemavhiki akati wandei.

Tarisa uone iyi imwe inonakidza uye yakanakisa nzira yekudyiwa kwevakuru nevana vane sunflower mhodzi: