Kanjani Ama-Calories AmiMbewu Yobhaliswa?
Imbewu ye-sunflower ivela esitshalweni esihle se-sunflower. Bacebile ezakhiweni futhi bancane ema-carbohydrate. Njengoba zitholakale unyaka wonke, zenza ukudla okuncane okunempilo futhi zengeze kakhulu kuma-saladi nezinye izitsha ezilula.
| I-Sunflower Seed Kernels Facts Nutrition | |
|---|---|
| Ukukhonza Usayizi 1/4 indebe eyomile ngaphandle kosawoti (33.5 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 207 | |
| Ama-calories avela ku-Fat 173 | |
| Ingqikithi yamafutha 19.3g | 32% |
| I-Satatated Fat 1.7g | 8% |
| I-Polyunsaturated Fat 12.5g | |
| I-Monounsaturated Fat 3.6g | |
| I-cholesterol 0mg | 0% |
| I-sodium 1mg | 0% |
| Potassium 164mg | 2% |
| Ama-carbohydrate 7g | 3% |
| I-Fiber Diet 3.9g | 16% |
| Ama-sugar Sugar 0.9g | |
| Amaprotheni 5.8g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 1% · I-Iron 29% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Yeka Indlela Ephilile Ngayo Imbewu Yetshezi?
Imbewu ye-sunflower inomsoco kakhulu. Zinezinhlanzi ezinempilo enempilo , i- fiber , namaprotheni , kodwa nazo zicebile ngamakhalori. Ikomidi elilodwa lesine lezinhlamvu ze-sunflower eliphephile liqukethe cishe ama-calories angu-207 no-19.3 amagremu amafutha. Lokhu kusho ukuthi kubalulekile ukuphatha izingxenye zakho ngokufanele.
Uma udla imbewu njenge-snack ngokwabo, qiniseka ukuthi ugcine isabelo sakho singabi ngaphezu kweyodwa indebe (ngaphandle kwegobolondo). Uma uhlela ukubhanqa imbewu yakho ngokukhonza izithelo, usike ingxenye yakho ngesigamu. Uma, ngakolunye uhlangothi, ungeze imbewu yakho kwisaladi yakho noma ehlangothini lwesitsha, gcina isabelo sakho cishe ngesipuni esisodwa.
Izinzuzo zezempilo zeMbewu Yelanga
Imbewu ye-sunflower iyinhlangano yamandla kagesi namaminerali. Ziwumthombo omuhle kakhulu we-fibre ne-vitamin E (cishe amaphesenti angu-75 ekukhonzeni okulodwa), umthombo omuhle kakhulu wethusi, i-thiamin, i-phosphorus, i-manganese, ne-selenium. Zibuye ziwumthombo omuhle we-pantothenic acid ne-folate futhi zicebile kuma-phytosterol, ajwayele ukwehlisa i-LDL cholesterol.
I-fibre iyinxenye engapheliyo ye-carbohydrate. Kuyasiza ukulawula amathumba kanye noshukela egazini, izinsiza ekusizeni (ukuzwa ugcwele) futhi kungasiza ukwehlisa i-cholesterol. Ucwaningo luye lwabonisa ukuthi labo bantu abadla ukudla okuphezulu kwe-fiber bavame ukuba nezisindo ezinempilo futhi babe nengozi encane yesifo senhliziyo, isifo sikashukela, namanye amagciwane.
I-Vitamin E iyi-vithamini ebalulekile e-fat-soluble eyaziwa ukuthi inezindawo zokulwa ne-antioxidant. Ibuye iseze umsebenzi ojwayelekile wezinzwa futhi ivuselele ukuzivikela.
I-phosphorus iyinhlangano engokwakhiwa kwamathambo namazinyo, i-DNA, nama-cell membranes. Futhi kusiza ekusizeni ekukhiqizeni kwamandla nokugcina.
I-Sunflower Seed vs. Sunflower Kernel
Uyini umehluko phakathi kwe "imbewu ye-sunflower" ne "kernel sunnerer"? Ngokumane nje, imbewu iqukethe i-kernel, okungukuthi "inyama" ngaphakathi kwegobolondo. Lokhu kungase kube ukudideka okukhulu ngoba amanye amaphakheji ezinhlamvu ze-sunflower asebenzisa igama elithi "inzalo" noma ngabe ayithengisa i-kernel kuphela.
Uma uthengisa "izinhlamvu ze-sunflower," isikhwama senziwe ngokukhishwa. I-kernel ingathengiswa okuluhlaza noma egosiwe. Uma uthenga "imbewu ye-sunflower" imbewu ishiywe iminyene ne-kernel ngaphakathi kwegobolondo. Lezi zingabuye zenziwe futhi zithole noma zidliwe njengoba zikhona.
Ungadla iShell?
Ngokusemthethweni ungadla igobolondo yenzalo ye-sunflower ngoba isikhwama ngokuyinhloko i-fiber. Kodwa-ke, ngoba ingaba ebukhali futhi kunzima ukugaya futhi ayikhuthazwa.
Ukudla kakhulu kungabangela ukufakela kwe-fecal (FI), okuyindlela ephakeme yokuqothulwa. Futhi, izinduku ezibukhali zingagqamisa noma zifake ku-linings ye-esophagus noma i-digestive tract uma ingahlolwa kahle.
Kuyinto evamile ukuzwa imibiko yezingane ezidla ama-shell amaningi we-sunflower. Lokhu kungabangela i-rectal bezoar, noma ukuvinjelwa, okungaphathwa odokotela. Ngokuvamile kudinga ukunakekelwa esibhedlela ukuze kususwe ukuvinjelwa futhi kubuyiselwe umsebenzi ojwayelekile wesilonda.
Ukubamba nokugcina imifino ye-Sunflower
Ungakhetha ukuthenga imbewu ye-sunflower noma ngaphandle kwegobolondo. Into eyinhloko okufanele uyicabangele ukukhetha labo abangenakulinganiswa.
Imbewu ye-sunflower ayinalo i-sodium. Uma zigosiwe futhi zisawoti, ukukhonza okufanayo kunama-210mg we-sodium. Lokhu akukona okuphakeme kakhulu, kodwa uma uqapha ukudla kwakho kwe-sodium noma usawoti ozwelayo, kuyinto okufanele ucabangele.
Ngoba imbewu ye-sunflower inomthelela ophezulu we-fat they are ready to go rancid masinyane. Kungcono ukuwagcina esitsheni esingenalutho esiqandisini. Ungabagcina futhi efrijini.
Imbewu ye-sunflower nayo isetshenziselwa ukwenza i-sunbutter, okunye okunye okuhle uma unomdlavuza we-peanut. Imbewu nayo isetshenziselwa ukwenza i-sunflower amafutha.
Izindlela Ezempilo Zokulungisa Imbewu Yelanga
Ungafaka imbewu ye-sunflower kuma-saladi nakwezitsha zangaphandle. Lokhu kunezela i-fiber, ukuthungwa, namafutha enempilo enesidlo. Vele ubabhabhise noma uhlanganise nabo.
Imbewu ye-sunflower nayo ingaba nomhlabathi futhi isetshenziselwa ukuthulizela inyama nenhlanzi ezindaweni eziphansi ze-carbohydrate izitsha. Faka imbewu ethile ku-yogurt yakho, i-cottage shizi, noma i-smoothie ephansi ye-fat for flavour eyengeziwe. Zingabuye zengezwe kuma-muffins, isinkwa, ukuxuba i-pancake, nama-dessert noma isetshenziswe njengesithako ekwenzeni i-granola ne-trail mix.
Yiqiniso, ungadla imbewu ngokwayo ngokudla okusheshayo. Ukuze usize ukulawula izingxenye, faka imbewu ngaphandle kokufinyelela esikhwameni noma esitsheni. Kulula kakhulu ukuqhubeka udla lezi zinhlamvu ezincane.
> Imithombo:
> Anderson JW, et al. Izinzuzo zezempilo zeFiber Dietary. Ukubuyekezwa kokudla. 2009; 67 (4): 188-205.
> I-National Sunflower Assocation. Imibuzo ejwayelekile ukubuzwa .
> I-BA, i-Jorgensen H. I-Rectal Bezoar eyenziwe yizimbewu ze-Sunflower. I-Ugeskrift yeLaeger. 2010; 172 (42): 2905-6.
> Isevisi Yokucwaninga Kwezolimo. Idatha kaZwelonke yokuThuthukiswa kweziNdawo zokuThuthukiswa kweziNdawo eziPhezulu eziDala ukukhululwa 28: 12036, Imbewu, Izinhlamvu zeSunflower Seed. UMnyango Wezolimo we-United States. 2016.