Mbeu Zvesiranga Zvakakunakira Iwe Here? Nutrition, Bhenefiti uye Zvimwe

Zvemukati

• Chii chinonzi Mbeu Yezuva?
• Kukosha Kwehutano
• Hutano Kubatsirwa
• Kuzvimba
• Chirwere chemoyo
• Chirwere cheshuga
• Zvinogona Kuderera
• MaCalori uye Sodium
• Cadmium
• Mbeu Dzakamera
• Stool Blockages
• Allergies
• Matipi Ekudya
• Icho Chinokosha

Mbeu dzeSonflower dzinozivikanwa mumugwagwa musanganiswa, chingwa chezviyo zvakawanda uye mabara ezvekudya, pamwe nekudyiwa yakananga kubva muhomwe.

Ivo vakapfuma mumafuta ane hutano, zvinobatsira zvinomera zvemiti uye akawanda mavitamini uye mamineral.

Izvi zvinovaka muviri zvinogona kutora chikamu mukuderedza njodzi yako yezvinetso zvehutano zvakajairika, zvinosanganisira chirwere chemoyo uye mhando 2 chirwere cheshuga.

Hezvino zvese zvaunoda kuti uzive nezve sunflower mbeu, kusanganisira kudya kwavo, mabhenefiti uye maitiro ekuzvidya.

Chii chinonzi Mbeu Yezuva?

Mbeu yezuva (sunflower) inyanzvi michero yemuti wezuva ()Helianthus annuus) ().

Mbeu dzinokohwa kubva mumisoro mikuru yemaruva, iyo inogona kuyera anopfuura masendimita gumi nemashanu (30.5 cm) muhupamhi. Musoro mumwe chete wezuva wezuva unogona kunge uine mbeu inosvika zviuru zviviri ().

Kune mhando mbiri dzakakosha dzezvirimwa zve sunflower. Rumwe rudzi rwunorimirwa mbeu dzaunodya, nepo imwe - inova ndiyo yakawanda inorimwa - inorimwa mafuta ().

Mbeu yezuva yezuva yaunodya yakavakirwa mune isingadyiwe nhema-uye-chena mitsetse makomba, anonziwo hulls. Iwo anoshandiswa kutora mafuta ezuva rezuva ane makobvu matema akasimba.

Mbeu dzeSunflower dzine hunyoro, nutty flavour uye yakasimba asi nyoro magadzirirwo. Ivo vanowanzo gocherwa kuwedzera kunaka, kunyange iwe uchigonawo kuitenga iyo mbishi.

Mbeu yezuva yezuva inouya kubva kumahombe makuru emaruva ezuva rezuva. Izvo zvinodyiwa zvakasiyana zvine hunyoro, nutty kuravira.

Kukosha Kwehutano

Maringazuva (sunflowers) anorongedza zvinovaka muviri mumbeu diki.

Iyo yakakosha michero mu1 ounce (30 gramu kana 1/4 mukombe) yeshelled, yakaoma-yakagochwa mbeu yezuva yezuva (3):

Mbeu dzeSunflower dzakanyanya kukwirira muvitamin E uye selenium. Izvi zvinoshanda se antioxidants kuchengetedza masero emuviri wako kukuvara kwakasununguka kwakasununguka, uko kunotora chinzvimbo muzvirwere zvakawanda zvisingaperi (4, 5).

Pamusoro pezvo, mbeu yezuva-sarufi ndiyo sosi yakanaka yezvinhu zvinobatsira zvemiti, zvinosanganisira phenolic acids uye flavonoids - inoshandawo se antioxidants ().

Kana mbeu yezuva yezuva ichikura, yavo yemiti makomponi anowedzera. Kumera zvakare kunoderedza zvinhu zvinokanganisa kutora kwemamineral. Unogona kutenga yakamera, yakaomeswa mbeu yezuva yezuva online kana mune zvimwe zvitoro ().

Mbeu yezuva yezuva ndiyo yakanaka sosi yezvakawanda zvinovaka muviri - zvinosanganisira vhitamini E uye selenium - uye zvinobatsira zvinomera zvemiti zvinogona kubatsira kudzivirira chirwere chisingaperi.

Hutano Kubatsirwa

Mbeu dzeSunflower dzinogona kubatsira kudzikisa BP, cholesterol neshuga yeropa sezvo iine vhitamini E, magnesium, protein, linoleic fatty acids uye akati wandei makomputa emiti (,,,).

Zvakare, zvidzidzo zvinobatanidza mbeu yezuva-yezuva kune mamwe akawanda mabhenefiti ehutano.

Kuzvimba

Nepo kupfupika-kwenguva pfupi kuri kwechisikirwo immune immune, kusagadzikana kusingaperi kuri njodzi kune yakawanda yezvirwere zvisingaperi (,).

Semuenzaniso, kuwedzerwa kweropa renhamba yekumakisa chiratidzo cheC-inoshanda mapuroteni kwakabatana neyakawedzera njodzi yehosha yemoyo uye mhando 2 chirwere cheshuga ().

Mune ongororo mune vanhu vakuru vanopfuura zviuru zvitanhatu, avo vakataura vachidya mbeu yezuva uye imwe mbeu kanokwana kashanu pasvondo vaive nemakumi matatu nezviviri muzana ezinga reC-inoshanda mapuroteni zvichienzaniswa nevanhu vasina kudya mbeu ().

Kunyangwe iyi mhando yekudzidza isingakwanise kuratidza chikonzero nemhedzisiro, zvinozivikanwa kuti vhitamini E - iyo yakawanda mumbeu yezuva - inobatsira kudzikisa C-inoshanda mapuroteni ().

Flavonoids nemimwe michero yemiti mune mbeu yezuva rinobatsira kudzikisa kuzvimba ().

Chirwere chemoyo

Yakakwira BP yakanyanya njodzi yechirwere chemoyo, izvo zvinogona kutungamira pakurwara kwemoyo kana sitiroko ().

Komponi iri mumbeu yezuva yezuva inovhara enzyme inoita kuti tsinga dzeropa dzidhonze. Nekuda kweizvozvo, zvinogona kubatsira kuti mitsipa yako yeropa izorodze, ichideredza yako BP. Iyo magnesium iri mune sunflower mbeu inobatsira kudzikisa kuwanda kweropa mazinga zvakare (,).

Pamusoro pezvo, mbeu yezuva rezuva rakapfuma musaturated fatty acids, kunyanya linoleic acid. Mumuviri wako unoshandisa linoleic acid kugadzira hormone-senge mukomboni inozorodza tsinga dzeropa, ichikurudzira kudzikira kweropa. Aya mafuta acid anobatsirawo kudzikisa cholesterol (14,).

Mune chidzidzo chevhiki nhatu, vakadzi vane chirwere cheshuga chechipiri vakadya 1 maunzi (30 magiramu) embeu yezuva yezuva nezuva sechikamu chekudya kwakaringana vakasangana ne5% kudonha mu systolic BP (iyo yepamusoro nhamba yekuverenga) ().

Vatori vechikamu vakacherechedzawo 9% uye 12% kuderera mu "yakaipa" LDL cholesterol uye triglycerides, zvichiteerana ().

Uyezve, mukudzokorora kwezvidzidzo gumi nezvitatu, vanhu vane yakanyanya linoleic acid inodya vane 15% panjodzi yakaderera yezviitiko zvehosha yemoyo, senge kurwara kwemoyo, uye 21% njodzi yakaderera yekufa nechirwere chemwoyo, zvichienzaniswa neavo vane yakaderera kutora ().

Chirwere cheshuga

Mhedzisiro yembeu yezuva yezuva pashuga yeropa uye mhando 2 chirwere cheshuga yakaedzwa muzvidzidzo zvishoma uye zvinoita sekuvimbisa, asi kumwe kutsvagurudza kunodiwa (, 17).

Zvidzidzo zvinoratidza kuti vanhu vanodya 1 ounce (30 gramu) yembeu yezuva yezuva nezuva sechikamu chekudya kunovaka muviri kunogona kudzora kutsanya kweshuga yeropa neinenge gumi muzana mukati memwedzi mitanhatu, zvichienzaniswa nechikafu chine hutano chete (, 18).

Iro ropa-shuga-richideredza mhedzisiro yembeu yezuva (sunflower) mbeu inogona kunge iri nekuda kwechirimwa chakakomberedzwa chlorogenic acid (, 20).

Zvidzidzo zvakare zvinoratidza kuti kuwedzera mbeu yezuva yezuva kune chikafu senge chingwa kunogona kubatsira kudzikisa maitiro e carbs pashuga yako yeropa. Mapuroteni embeu nemafuta zvinoderedza mwero unodurura dumbu rako, zvichibvumira zvishoma nezvishoma kuburitswa kweshuga kubva ku carbs (,).

Mbeu yezuva reSunflower ine zvinovaka muviri uye mishonga yemichero inobatsira kudzikisa njodzi yako yekuzvimba, chirwere chemwoyo uye Type 2 chirwere cheshuga.

Zvinogona Kuderera

Nepo mbeu yezuva yezuva iine hutano, ivo vane akati wandei angangodzikira.

MaCalori uye Sodium

Kunyangwe iine hupfumi mune zvinovaka muviri, mbeu yezuva yezuva yakanyanya kukwirisa mumacalorie.

Kudya mbeu muhombodo inzira yakapusa yekunonoka kudya kwako uye kudya kwekoriori uchidya, sezvo zvinotora nguva kutsemura nekupfira rimwe goko.

Nekudaro, kana iwe uchiona yako yekudyiwa munyu, ramba uchifunga kuti iwo makomba - ayo vanhu vanowanzo kuyamwa vasati vatsemura iwo - anowanzo kuputirwa neinopfuura 2,500 mg yesodium - 108% yeRDI - pa 1/4 mukombe (30 magiramu) ().

Sodium zvemukati zvinogona kunge zvisingaonekwe kana iwo mabara achingopa ruzivo rwekudya kune chikamu chinodyiwa - iyo tsanga mukati memahombekombe. Mamwe marangi anotengesa yakaderedzwa-sodium vhezheni.

Cadmium

Chimwe chikonzero chekudya mbeu yezuva yezuva zvine mwero ndeye yavo cadmium zvemukati. Iyi simbi inorema inogona kukuvadza itsvo dzako kana iwe ukaratidzirwa kune yakawanda mari kwenguva yakareba ().

Sunflowers vanowanzo tora cadmium kubva muvhu voisa mumbeu dzavo, saka zvine mwero wakati kwirei kupfuura zvimwe zvekudya zvakawanda (,).

Iyo WHO inoraira muganho wevhiki nevhiki we490 micrograms (mcg) yecadmium yemunhu 154-pondo (70-kg) mukuru ().

Apo vanhu pavakadya 9 ounces (255 gramu) yembeu yezuva yezuva pavhiki kwegore rimwe chete, yavo yepakati inofungidzirwa cadmium kudya kunowedzera kubva pa65 mcg kusvika 175 mcg pavhiki. Izvo zvakati, iyi huwandu hauna kusimudza yavo yeropa kadhiamu kana kukanganisa kwavo itsvo ().

Naizvozvo, iwe haufanire kunetseka nezvekudya zvine mwero mbeu yezuva yezuva, senge 1 ounce (30 gramu) pazuva - asi haufanire kudya muhombodo pazuva.

Mbeu Dzakamera

Kumera inzira iri kuwedzera kukurumbira yekugadzirira mhodzi.

Dzimwe nguva, mbeu dzakasvibiswa nehutachiona hunokuvadza, senge Salmonella, iyo inogona kukura munzvimbo inodziya, ine hunyoro yekutumbuka ().

Izvi zvinonyanya kunetsekana mumbeu yakasvibira yakamera yezuva, iyo inogona kunge isina kudziirwa pamusoro pe 118 ℉ (48 ℃).

Kuomesa mbeu yezuva nezuva pane tembiricha dzakakwirira kunobatsira kuparadza hutachiona hunokuvadza. Imwe ongororo yakawana kuti kuomesa zvishoma kwakamera mbeu yezuva yezuva patembiricha ye122 ℉ (50 ℃) uye pamusoro yakadzikira zvakanyanya Salmonella kuvapo ().

Kana kusvibiswa kwebhakitiriya kukawanikwa mune zvimwe zvigadzirwa, zvinogona kuyeukwa - sezvazvakaitika nembeu yakasvibira yakamera yezuva. Usambofa wakadya zvigadzirwa zvinorangarirwa.

Stool Blockages

Kudya huwandu hwakawanda hwembeu yezuva yezuva panguva imwe chete kwave kungoguma nekukanganisa fecal - kana zvituru kuvharika - mune vese vana nevakuru (,).

Kudya mbeu yezuva yezuva muhombodo kunogona kuwedzera kusagadzikana kwekukanganisa fecal, sezvo iwe ungangozvidya uchidya zvidimbu zvegobvu, izvo muviri wako zvausingakwanise kugaya ().

Kukanganisa kunogona kukusiya usisakwanise kuita ura. Chiremba wako angangoda kubvisa iyo blockage iwe paunenge uri pasi peanesthesia.

Kunze kwekuzvimbirwa nekuda kwekukanganisa fecal, unogona kudonhedza chituru chemvura chakakomberedza kuvharika uye uine kurwadziwa kwepamuviri uye kusvotwa, pakati pezvimwe zviratidzo.

Allergies

Kunyangwe kurwara kwembeu yezuva (sunflower) kuri kushoma, zvimwe zviitiko zvakataurwa. Kuita kunogona kusanganisira asthma, kuzvimba kwemuromo, kuchenesa kwemuromo, hay fever, kuputika kweganda, maronda, kurutsa uye anaphylaxis (,,,).

Iwo ma allergener mapuroteni akasiyana mumbeu. Sunflower mbeu bhotela - yakakangwa, mbeu yepasi - inogona kungove segenergic sembeu yakazara ().

Mafuta akacheneserwa ezuva (sunflower) haatombokwana kukwana mapuroteni, asi mune zvisingawanzoitika, vanhu vane hunyanzvi vane maitiro ekutsvaga huwandu mumafuta (,).

Kurwara kwembeu yezuva (sunflower) allergies kunowanzoitika kune vanhu vanooneswa kune maruva ezuva kana mbeu sechikamu chebasa ravo, senge varimi vezuva uye varimi veshiri ().

Mumba mako, kudyisa shiri dzinovaraidza sunflower mbeu dzinogona kusunungura maallergener mumhepo, ayo aunofemedza iwe. Vana vadiki vanogona kukurudzirwa kumbeu yezuva yezuva nekusangana nemapuroteni kuburikidza neganda rakakuvara (,,).

Pamusoro pezvekudya zvekudya, vamwe vanhu vakagadzira allergies yekubata mbeu yezuva yezuva, senge pakuita mbiriso chingwa nembeu yezuva, zvichikonzera kuita kwakadai sekugwinha, maoko akapisa ().

Pimisa mbeu yezuva yezuva kuti usanyanya kudya koriori uye inogona kukwirisa kukamadhi. Kunyangwe zvisingawanzoitika, kusvibiswa kwebhakitiriya kwembeu dzakamera, sunflower mbeu allergies uye ura hwemukati zvinogona kuitika.

Matipi Ekudya

Mbeu dzeSunflower dzinotengeswa kungava mugobvu kana sekisheni dzakachengetwa.

Izvo zvichiri mugobvu zvinowanzo kudyiwa nekuzvitsemura nemeno ako, wozosvipira ganda - risingafanirwe kudyiwa. Idzi mhodzi dzinonyanya kuzivikanwa chikafu pamitambo ye baseball uye mimwe mitambo yemitambo yekunze.

Mbeu dzezuva sunflower dzinowedzerana. Heano nzira dzakasiyana siyana dzaunogona kuzvidya:

• Wedzera kune trail musanganiswa.
• Shingairira muzvigadzirwa zvakagadzirwa nemagirazi.
• Fukidza pamashizha emashizha mashizha.
• Ita mukati mehuni inopisa kana inotonhora.
• Fukidza pamusoro pemichero kana yogati parfaits.
• Wedzera kumutsa-fries.
• Ita mu tuna kana chicken saladi.
• Fukidza pamusoro pemiti yakasungwa.
• Wedzera kune veggie burgers.
• Shandisa panzvimbo yemapine nzungu mu pesto.
• Pamusoro casseroles.
• Gaya mbeu uye ushandise sekuputira hove.
• Wedzera kune zvakabikwa zvinhu, zvakadai sechingwa uye muffin.
• Dhidza apuro kana bhanana mune sunflower mbeu bhotela.

Mbeu yeSunflower inogona kushanduka bhuruu-girini painobikwa. Izvi zvinokonzerwa nekukuvara kwemakemikari kusingakuvadzi pakati pembeu 'chlorogenic acid uye pasoda yekubika - asi unogona kudzikisa huwandu hwesoda yekudzora izvi ().

Chekupedzisira, mbeu yezuva-sarufi inowanzoita rancid nekuda kwemafuta ayo akawandisa. Zvichengetedze mumudziyo usina kudzivirira mukati mefiriji yako kana mufiriji kuti uzvidzivirire kubva pakuita rancidity.

Mbeu dzeshellower dzisingasungwi idyo inofarirwa, nepo mhando dzakachengetwa dzinogona kudyiwa nemaoko kana kuwedzerwa kune chero huwandu hwezvikafu, senge nzira yekusanganisa, masaladi uye zvinhu zvakabikwa.

Icho Chinokosha

Mbeu dzeSunflower dzinogadzira nutty, chikafu chinotapira uye kuwedzera kunonaka kune akawanda madhishi.

Vanorongedza zvakasiyana siyana zvinovaka muviri uye zvinomera zvemiti zvinogona kubatsira kurwisa kuzvimba, chirwere chemwoyo uye mhando 2 chirwere cheshuga.

Zvakadaro, iwo ane macalorie-dense uye anogona kutungamira kune isingadiwe mhedzisiro mhedzisiro kana iwe ukadya zvakawandisa.