Iindlela ezi-6 zeMbewu kajongilanga zilungile kuwe

Amagama Aphezulu Ebantwaneni

iimbewu zelanga zikajongilanga

I-snack eyaziwayo kwilizwe liphela nakwilizwe liphela, imbewu kajongilanga kukutya okumangazayo kwaye kunempilo. Zipakishwe ngezakha mzimba kwaye ngoku ziyabonwa ngeempawu zazo zokuphilisa. Xa ityiwa ngokumodareyitha, imbewu kajongilanga yenza ukongeza okuhle kuyo nayiphi na into elungeleleneyo, yokutya okupheleleyo.





Imbewu kajongilanga yezempilo elungileyo

Ngelixa amafutha, iivithamini, kunye neeminerali ezifumaneka kwimbewu yejongilanga ngokuqinisekileyo zilungile kuwe, imbewu kufuneka iyonwabele ngokumodareyitha ngenxa yamaxabiso aphezulu ekhalori. Xa ityiwa ngesixa esincinci, imbewu kajongilanga ipakishwe zizondlo ezisempilweni umzimba wakho uya kuyithanda.

Amanqaku afanelekileyo
  • Imithombo ye-7 yeVegan Protein ezalisekisa iimfuno zeZondlo
  • Ukutya ukutya okuPhila ngokutya: I-13 yokutya onokuSitya nangoku
  • Amaxabiso esondlo semifuno esi-7 ekufanele ukuba uyityile ekudleni kwakho

Isityebi kumanqatha aphilileyo

Nangona abantu abaninzi bewaphepha amafutha, iintlobo ezithile okanye amanqatha aluncedo kwimpilo nakwintlalo-ntle yethu. Entsha Khetha iPlate yam Iingcebiso zikarhulumente zixoxa ngokubaluleka kwezi fatty acids. Imbewu kajongilanga ityebile kumanqatha e-monounsaturated kunye ne-polyunsaturated, iintlobo ezimbini zamafutha ezilungele umzimba wakho ngokumodareyitha.





Amafutha asempilweni kwioyile eyenziwe ngojongilanga iye yabhalwa ukunciphisa iyonke kunye ne-LDL cholesterol kwisifundo sonyango esithunyelwe ngu Umbutho weSizwe kajongilanga . Ngokwe- Ikliniki yaseMayo , i-monounsaturated kunye ne-polyunsaturated fat efumaneka kukutya okufana nembewu yejongilanga inokunceda amanqanaba e-cholesterol, yehlise umngcipheko wesifo sentliziyo, kwaye mhlawumbi incede ngamanqanaba e-insulin yohlobo lweswekile yesi-2.

Phezulu kwiVitamin E

Imbewu kajongilanga ikwangowona mthombo wokutya okupheleleyo wevithamini E, ngokuka Umbutho weSizwe kajongilanga . Ikomityi enye yesine yembewu kajongilanga ibandakanya yonke ivithamin E oyifunayo kusuku.



Iimbewu zikajongilanga ezitsikiweyo

Ipakishwe ngePotassium

Ikomityi enye yesine yembewu eluhlaza, engenatyiwa ine-226 mg ye-potassium kunye ne-3mg kuphela ye-sodium nganye Database yeSizwe yeZondlo kwi-USDA . Kulabo bakwi-diuretic, imbewu kajongilanga inokunceda ukubuyisela i-potassium abayifunayo.

Ngokubhekisele kwivitamin kunye nezimbiwa ezenziwe ngembewu kajongilanga, inqaku lakutshanje kwi Iindaba zeNdalo ixoxe ngendima yeembewu zikajongilanga ekuncedeni ukudakumba. Batsho ukuba imbewu entywila ekukhanyeni kwelanga kwaye ine-magnesium, i-potassium, kunye nezinye izakhamzimba ezisempilweni zinokuphakamisa amanqanaba e-serotonin kwaye zonyuse ukusebenza kwe-nerve ngaphandle kwe-anti-depressants.

Phezulu kwiMagnesium

Ikomityi enye-yesine yembewu iqulethe malunga nesithathu semagniziyam yemihla ngemihla efunekayo kubantu basetyhini abasempilweni, abadala. I-Magnesium sesine yeyona mininzi yamaminerali kwimizimba yethu ngokwe Amaziko kaZwelonke wezeMpilo . Itholakala emathanjeni, kodwa ikwabandakanyeka kwiinkqubo ezingaphezu kwama-300 ze-biochemical emzimbeni.



Ukuzaliswa kwePhosphorus, iZinc, kunye nezinye iZimbiwa

Imbewu kajongilanga ingumthombo omkhulu we-phosphorus, ngokwe Ulungelelwaniso . Le minerali inceda umzimba wakho ukuba wakhe amazinyo kunye namathambo omeleleyo. Le mbewu incinci inezinki ezininzi kunye nezinye iiminerali ezifanelekileyo.

Uninzi lweProtheni

Ikomityi enye yesine yembewu iqulethe iigrama ezisixhenxe zeeprotheyini, ngokweDatabase yeSizwe ye-USDA. Le protein iya kunika umzimba wakho amandla imini yonke, yenze lembewu ibe kukutya okugcwalisayo kwaye okunempilo.

Izilumkiso malunga neMbewu kajongilanga

Ngelixa ukutya imbewu kajongilanga ngokucacileyo kunezibonelelo ezininzi, kubalulekile ukuba ulumke malunga nokutya iimbewu zikajongilanga ezininzi. Ngokukodwa, le mbewu iphezulu kwiikhalori, ukupakisha ii-calories ezingama-818 kunye ne-72 gram yeoli kwi-Database yeSizwe ye-USDA. Kananjalo ngamanye amaxesha zinokuba netyuwa eninzi, nangona zikhona ii-brand ezingenayo isodiyam encinci okanye engenayo kwaphela.

Kwakhona kubalulekile ukukhumbula ukungadli iigobolondo zembewu kajongilanga. Imijelo yembewu kajongilanga inokugqobhoza indlela yokugaya okanye ibangele ukuqaqanjelwa, ngakumbi kubantwana abangakwaziyo ukuhlafuna ngokupheleleyo.

Amagugu aXineneyo

Xa uzitya zincinci, imbewu kajongilanga ibonelela ngamafutha asempilweni, iprotein, ivithamin E, potassium, nemagniziyam, kunye nezinye iiminerali eziluncedo. Baye bathathwa njengokunciphisa i-cholesterol embi, ukunciphisa umngcipheko wesifo senhliziyo, kwaye mhlawumbi bancedisa nokudakumba. Ukuba uyakhumbula ukutya ezi zinto zincinci zixineneyo ngesondlo, nawe unokufumana izibonelelo zempilo kwezi mbewu zimangalisayo.

Iclaloria Calculator