iikhalori ezingundoqo yimalini? Oku kutya kokona kutya kutyiwa kakhulu ngabantu. Nangona ingenakukwaziwa, inamafutha enempilo, iikhompawundi zezityalo ezinenzuzo, kunye neentlobo ezahlukeneyo zeevithamini kunye neemaminerali ezinokudlala indima ekunciphiseni umngcipheko weengxaki zempilo eziqhelekileyo, kuquka isifo senhliziyo kunye nohlobo lwe-2 yeswekile.
Imbewu kukutya okusetyenziswa rhoqo kwiindawo ezahlukeneyo. Nangona kunjalo, abo baqala ukunikela ingqalelo kubunzima babo, iikhalori ezingundoqo Omnye unokuzibuza ukuba yimalini. Ngokwenene, imbewu yejongilanga ziziqhamo zesityalo sikajongilanga. Ezi ziqokelelwa kwiintyatyambo ezinkulu zesityalo, ezinokuthi zibe ngaphezu kwe-30,5 cm ububanzi. Intloko kajongilanga enye inokuqulatha ukuya kutsho kwi 2.000 yembewu.
Namhlanje, kukho iindidi ezimbini eziphambili zikajongilanga. Ngelixa enye ikhuliselwa iimbotyi ezityiweyo, enye ilinyelwa ioli. Undoqo osetyenzisiweyo ugqunywe ngamaqokobhe anemigca emnyama namhlophe engatyiwayo, ekwabizwa ngokuba ngamaqokobhe. Ezo zisetyenziselwa ukufumana ioli kajongilanga zinamaqokobhe aqinileyo amnyama.
Iinqobo zeZondlo ezingundoqo
Zingaphi iikhalori kwimbewu? Ngomnye wemibuzo ebuzwa rhoqo phambi kokusetyenziswa. Ukwazi ixabiso lezondlo kubalulekile, ngakumbi kubantu abalawula ubunzima. Izondlo eziphambili kwi-30 grams okanye i-1/4 yekomityi yembewu kajongilanga egcadiweyo, egcadiweyo yile:
- I-Folate
- I-Pantothenic Acid
- Demir
- wemagniziyam
- zinc
- copper
- Manganese
- Selenium
- iikhalori 163
- I-Faturated fat 1,5 grams
- Amafutha e-Polyunsaturated 9,2 grams
- Amafutha e-monounsaturated 2,7 grams
- Iprotheni 5.5 gram
- Iikhabhoni 6.5 grams
- Ubomi 3 gram
- Ivithamin E
- Niacin
- Vitamin B6
Zingaphi iikhalori kwimbewu? Umbuzo unokuphendulwa ngolu hlobo. Imbewu kajongilanga iphezulu kakhulu kwi-vitamin E kunye ne-selenium. Ezi zisebenza njenge-antioxidants ukukhusela iiseli zomzimba wakho kumonakalo omkhulu wamahhala, odlala indima kwizifo ezininzi ezingapheliyo.
Ukongeza, imbewu kajongilanga ingumthombo olungileyo wezityalo eziluncedo, kubandakanya i-phenolic acid kunye ne-flavonoids, ekwasebenza njenge-antioxidants. Ngale ndlela Ilungele ntoni imbewu emnyama? Iimpendulo ezininzi zinokunikwa umbuzo.
Iikhompawundi zezityalo zanda xa imbewu kajongilanga ihluma. Oku kongezelela kunciphisa izinto ezinokuthintela ukufunxwa kweeminerali.
Yintoni Omawuyinikele Ingqalelo Xa Usitya Imbewu?
I-30 grams yembewu iqulethe malunga ne-163 kcal. Nangona kunjalo, oku kunokwahluka ngokuxhomekeke kuhlobo lwe-kernel kunye neendlela ezisetyenziselwa ukuyiqhuba. Ekubeni la manani aphantsi ngokubanzi, kunokucingelwa ukuba ayiyi kudla nayiphi na i-calories. Oku kunokukhokelela ekutyeni kakhulu.
Ukongezelela, xa imbewu iqaliswa ukutyiwa, kukutya okunokutyiwa ngobuninzi ngexeshana elifutshane. Oku kuthetha ukuba ukuba idliwe ngokungalawulekiyo, iikhalori ezibukhali zinokutyiwa. Ngoko ke, ukuba ubunzima bakho bubalulekile kuwe kwaye uzama ukulawula ubunzima bakho, kuyacetyiswa ukuba ungadli ngaphezu kwesandla ngosuku. Ngaphezu koko Ngaba i-1 yesandla sembewu yenza ukuba utyebe? Ukuba utsho njalo, kufuneka ulumke ngokwemilinganiselo yezondlo ezinamafutha.
Ukutya kakhulu kunokukhokelela ekufumaneni ubunzima kuphela kodwa kunye nokunyuka kwamafutha. Inokubangela, kodwa ayiphelelanga apho, i-acne okanye iimeko eziyingxaki kumphezulu wolusu.
Ukongezelela, kufuneka kuthathelwe ingqalelo ukuqinisekisa ukuba imbewu ethengiweyo ihlala isanda. Ingakumbi ukuthatha isixa esikhulu ngexesha elinye kunokubangela ukuba ingatyiwa ngoko nangoko, ngaloo ndlela iphulukane nobutsha bayo emva kwexeshana. Ngenxa yesi sizathu, kufuneka kuthathelwe ingqalelo ukuyisela ngokukhawuleza xa ithathwa.
Uncedo lweMpilo lwembewu
Kakuhle impilo Kulungela ntoni ukutya imbewu? Imbewu yejongilanga iqulethe i-vitamin E, i-magnesium, iprotheni, i-linoleic fatty acids kunye neentlobo ezahlukeneyo zezityalo. Kule nkalo, kunokunceda ukunciphisa uxinzelelo lwegazi, i-cholesterol kunye neswekile yegazi. Uphando lukwanxulumanisa imbewu kajongilanga nezinye izibonelelo zempilo ezininzi.
ukudumba
Nangona ukuvuvukala kwexesha elifutshane kuyimpendulo yendalo yokuzivikela, ukuvuvukala okungapheliyo kungumngcipheko wezifo ezininzi ezingapheliyo. Ngokomzekelo, amanqanaba egazi anyukayo kwi-marker evuthayo ye-C-reactive protein idibaniswa nomngcipheko okhulayo wesifo senhliziyo kunye nohlobo lwe-2 yeswekile.
Kolunye uhlolisiso ngembewu kajongilanga, abantu abanikela ingxelo yokuba batya ezi kunye nezinye iimbewu ubuncinane izihlandlo ezihlanu ngeveki babenama-32 ekhulwini amanqanaba eprotheyini angaphantsi kwe-C-reactive asezantsi kunabantu abangatyanga mbewu kwaphela. Ukongezelela, i-flavonoids kunye nezinye iikhompawundi zezityalo kwimbewu yejongilanga nazo zinceda ukunciphisa ukuvuvukala.
Isifo sentliziyo
Yintoni elungileyo ukutya imbewu? Iimpendulo ezininzi zinokunikwa umbuzo. Izifo zentliziyo sesinye sazo. Uxinzelelo lwegazi oluphezulu ngumngcipheko omkhulu wesifo senhliziyo, esinokukhokelela ekuhlaselweni kwentliziyo okanye ukubetha.
Ikhompawundi ekhoyo kwimbewu kajongilanga ivimba i-enzyme ebangela ukuba imithambo yegazi ibe mxinwa. Ngenxa yoko, inokuthoba uxinzelelo lwegazi ngokunceda imithambo yegazi iphumle. Ukongeza, umxholo we-magnesium unceda ukunciphisa uxinzelelo lwegazi.
Imbewu ikwatyebile kwi-unsaturated fatty acids, ngakumbi i-linoleic acid. Umzimba womntu usebenzisa le asidi ukwenza ikhompawundi efana nehomoni ekhulula imithambo yegazi kwaye yehlise uxinzelelo lwegazi. Le asidi enamafutha ikwanceda ukunciphisa i-cholesterol. Yintoni elungileyo ukutya imbewu? Ukuba uyabuza, enye yeempendulo inokunikwa ngolu hlobo.
