Iyo 5 Yakanyanya Watermelon Mbeu Inobatsira

Zvemukati

• 1. Yakaderera koriori
• 2. Magnesium
• 3. Simbi
• 4. "Akanaka" mafuta
• 5. Zingi
• Maitiro ekuzvigocha
• Kutora
• Nzira Yokutema: Watermelon

Kudya mbeu yemavise

Iwe unogona kunge wakajaira kuvasvipa ivo paunenge uchidya - mbeu yekupfira makwikwi, chero ani? Vamwe vanhu vanongosarudza vasina mbeu. Asi kukosha kwehutano hwembeu yemanwi kunogona kukugonesa neimwe nzira.

Watermelon mbeu yakaderera mumacalorie uye ine hutano hwakakora. Kana akagochwa, iwo ari crispy uye anogona nyore kutora nzvimbo yeimwe isina hutano tudyo sarudzo.

1. Yakaderera koriori

Ounce rimwe remashizha embeu yemanwi ane anenge. Izvo hazvisi zvakadzika zvakanyanya kupfuura eunce yeLay's Potato Chips (160 macalorie), asi ngatitarisei izvo zvinoita ounce.

Chidimbu chakakura chemhodzi yemavise inorema anenge magiramu mana uye ine ingangoita makumi maviri nemaviri macalorie. Yakatodzikira pasi pebhegi remazambane machipisi!

2. Magnesium

Imwe yemaminerari akati wandei anowanikwa mumbeu yemwadhi ndeye magnesium. Mune 4-gramu inoshumira, iwe unowana 21 mg ye magnesium, inova zvikamu zvishanu kubva muzana zvezuva nezuva kukosha.

Sangano reNational Institutes of Health (NIH) rinokurudzira vanhu vakuru kuwana 420 mg yeicherwa zuva nezuva. Magnesium yakakosha kune mazhinji emuviri mashandiro emagetsi. Izvo zvinodawo kuchengetedza tsinga uye mhasuru mashandiro, pamwe ne immune, yemoyo, uye hutano hwepfupa.

3. Simbi

Chitsama chemhodzi yemavise chine 0,29 mg yesimbi, kana ingangoita 1,6 muzana yezvekukosha kwezuva nezuva. Zvinogona kunge zvisingaite kunge zvakawanda, asi iyo NIH inokurudzira chete vanhu vakuru kuwana 18 mg muzuva ravo.

Iron chinhu chakakosha chehemoglobin - inotakura okisijeni kuburikidza nemuviri. Inobatsirawo muviri wako kushandura macalorie musimba.

Nekudaro, mbeu yemavise ine phytate, iyo inoderedza kutora kwesimbi uye inoderedza kukosha kwayo kwehutano.

4. "Akanaka" mafuta

Mbeu yeWatermelon inopawo yakanaka sosi yemonounsaturated uye polyunsaturated fatty acids - imwe hombe hombe (4 gramu) inopa 0.3 uye 1.1 gramu, zvichiteerana.

Sekureva kweAmerican Heart Association, aya mafuta anobatsira mukudzivirira kubva pakurwara kwemoyo uye sitiroko, uye kudzikisa huwandu hwe "yakaipa" cholesterol muropa.

5. Zingi

Watermelon mbeu zvakare yakanaka sosi yezinc. Ivo vanopa dzinosvika makumi maviri neshanu muzana yezuva nezuva kukosha mune rimwe chete, kana 4 muzana DV mune imwe hombe ruoko (4 gramu).

Zinc chinhu chakakosha chinovaka muviri, chakakosha ku immune system. Izvo zvinodawo ku:

• gadziriro yemuviri yekudya uye yekutya
• sero regrowth uye kupatsanurwa
• pfungwa dzako dzekuravira nekunhuwidza

Nekudaro, senge nesimbi, phytates inoderedza kuiswa kwezinc.

Maitiro ekuzvigocha

Kucheka mbeu yemanwiwa iri nyore. Gadza ovhoni yako pa325 ° F uye woisa mbeu pabheka. Izvo zvinongoda kutora ingangoita maminetsi gumi nemashanu kuti vagoche, asi iwe ungangoda kuvamutsa pakati nepakati kuti uve nechokwadi chekutsemuka.

Unogona kuita kuti mbeu inakidze zvakanyanya nekuwedzera mafuta emuorivhi nemunyu, kana kumwaya nesinamoni uye nekutsvaira guruva neshuga. Kana iwe uchida mamwe manakiro, iwe unogona kuwedzera limeimu uye chili poda, kana kunyange cayenne pepper.

Kutora

Mbeu yevatengi inemubatsiro muhutano. Kunyangwe zviyero zvemamwe zvicherwa uye mavhitaminzi ari mukati mawo angaratidzika kunge akaderera, iwo achiri akanyanya kuremerwa nembatatisi machipisi nezvimwe zvinwiwa zvisina hutano

Kuwanda kwehutano hwaunokohwa kubva kune mbeu yemwadhi kunoenderana zvakanyanya nekuwanda kwaunodya. Nekuti idiki, iwe unofanirwa kudya akati wandei kuti uwane iwo mabhenefiti akati wandei.

Nekudaro, kana iwe uchifananidza kukosha kwavo kwehutano neiyo yeimwe tudyo, mhodzi dzevise dzinobuda kumberi kumberi.

Nzira Yokutema: Watermelon