Imbewu kajongilanga yimpilo kwaye iyonwabisa xa ityiwa ngokumodareyitha. Ukutya kakhulu, nangona kunjalo, kunokubangela ezinye iingxaki zempilo.
Inkxalabo enokwenzeka
Imbewu kajongilanga esebenza ngobukhulu bayo iyahluka ngemveliso, kodwa ukukhonza okuqhelekileyo kwembewu efihliweyo ijikeleze ii-ounces (malunga ne-1/8 ukuya kwi-1/4 indebe yeenkozo okanye i-1/2 ukuya kwi-3/4 indebe engafakwanga imbewu). Oku kusebenza kulungile, nokuba kutyiwa yonke imihla njengenxalenye yesondlo esifanelekileyo. Ukuya ngaphezulu kwesi sixa rhoqo kunokuba negalelo koku kulandelayo:
Amanqaku afanelekileyo- Imithombo ye-7 yeVegan Protein ezalisekisa iimfuno zeZondlo
- Amanyathelo ayi-8 okuba ngumFuno wemifuno (ngokulula nangokulula)
- Amaxabiso esondlo semifuno esi-7 ekufuneka uyidle kwisidlo sakho
Zininzi kakhulu iigrama zeFat
Imbewu kajongilanga iphezulu kumanqatha, ngokutsho IZiko lezeMpilo laseMcKinley , iyimfuneko ekufunxeni ivithamini, ukukhula okufanelekileyo, ukugcina inwebu yeseli kunye nokunceda unike umzimba wakho amandla. Iindaba ezimnandi zezokuba imbewu kajongilanga iqulethe amafutha asempilweni kunye ne-monounsaturated anokunceda ukugcina amanqanaba aphezulu e-cholesterol kunye nokuxhasa impilo yentliziyo. Iindaba ezimbi kukuba namafutha asempilweni anokubangela ukutyeba okungafunekiyo.
Iwebsite yeDatha yeSondlo Uluhlu lwee-ounce enye yeenkozo zembewu kajongilanga eluhlaza njenge-14 yegrama yamanqatha okanye iipesenti ezingama-22 zesibonelelo sakho semihla ngemihla esinconywayo Ukutya imbewu eninzi kakhulu kajongilanga kunokuba nako ukuya kwisibonelelo esinconywayo semihla ngemihla ngokukhawuleza. Imbewu kajongilanga ephekwe kwioyile inokuba neepesenti eziphezulu kakhulu kunamafutha.
Iikhalori ezingafunekiyo
Ukongeza ekubeni namafutha aphezulu, imbewu kajongilanga nayo ineekhalori ezininzi. Umsebenzi omnye une-164 yeekhalori. Ngelixa oku kulungile ngokumodareyitha, ukutya imbewu eninzi kakhulu ixesha elide kunokubangela ukugqitha ukutyeba kwakho .
Izongezo ezingafunekiyo
Ukuba utya imbewu eluhlaza, engathandekiyo nengaphendulwanga, awuyi kuba nexhala nangantoni na engena kukutya kwakho ngaphandle kwembewu oyityayo. Kodwa ukuba uyayonwabela imbewu yakho eyomileyo eyosiweyo okanye enencasa, zinokuqulatha izongezo ezingafunekiyo neziphikisanayo ezinje nge-monosodium glutamate (MSG) okanye 'ezendalo' okanye ii-flavour ezingezizo ezinokubandakanya inani lezithako zemichiza ezingachazwanga. Ungalujonga uluhlu lwezithako zembewu kajongilanga edumileyo kunye neyogcadiweyo kwi Ukutya.com .
Ngokwengxelo ye inqaku nguGqirha Joseph Mercola Abantu abaninzi banomdla kwi-MSG kwaye into inxulunyaniswa neempawu ezininzi ezibandakanya ukutyeba, iintloko, ukudakumba, ukudinwa, iintlungu zesifuba kunye nentliziyo ebetha ngokukhawuleza. Ukuthintela izinto ezingafunekiyo, funda iilebhile ngononophelo kwaye ujonge ukukhetha izinto eziphilayo.
Ukutyiwa okungaphezulu
Imbewu kajongilanga iyodwa ngokwendalo iphantsi kwisodiyam, kodwa ezo zosiweyo kunye neetyuwa zinokuba namazinga aphezulu etyuwa. Ngapha koko, ngokuka Idatha ye-USDA yeSizwe yeZondlo, I-ounce enye yeenkozo zetyuwa, ezineetyuwa ineemiligram ezili-174 zesodiyam. Ngelixa eli xabiso lisilela kwi I-American Heart Association's (AHA) yacebisa inqanaba lokutya ityuwa ye-1,500 milligrams, ukutya ii-servings ezininzi zembewu yetyuwa ngosuku ngokukhawuleza kuyongeza.
Isodiyamu eninzi ekutyeni kwakho inakho ukunyusa uxinzelelo lwegazi, olunokunyusa umngcipheko wokubetha, isifo sentliziyo, i-osteoporosis, umhlaza wesisu kunye nesifo sezintso, ingxelo i-AHA Ukuthintela ukutya ityuwa eninzi kwiimbewu zikajongilanga, bambelela ekutyeni imbewu eluhlaza, engatyiswanga.
Ukulimala kwamazinyo kunye neGum
Indlela yokutya imbewu yejongilanga engafakwanga kwishell ifuna ukuba uqhekeze amaqokobhe phakathi kwamazinyo akho. Ukuba wenze buthathaka i-enamel yamazinyo okanye umsebenzi wamazinyo, eli nyathelo linokubangela ukonakalisa amazinyo kunye neentsini, ngakumbi ukuba uyayiqhekeza imbewu ngobuninzi. Ukongeza, izitena ezibukhali zinokubanjwa phakathi kwamazinyo neentsini okanye zicaphukise umlomo wakho.
Selenium kakhulu
I-Selenium sisimbiwa esibalulekileyo esinceda ukulwa iiradicals simahla emzimbeni. I-ounce enye yokukhonza imbewu ye-sunflower e-shelled iqulethe i-21% yesibonelelo se-selenium esicetyiswayo imihla ngemihla. Ukutya ukutya okuninzi kweembewu zikajongilanga ngosuku kunokubeka umngcipheko wokutya kakhulu i-selenium.
Ngokwe- IYunivesithi yaseMary Medical Centre (UMM) , ukuthatha ngaphezulu kokunconywa kokuhanjiswa kwe-selenium yonke imihla kunokunyusa umngcipheko wesifo seswekile. Ukongeza, i-UMM inika ingxelo yokuba idosi ephezulu ye-selenium ekuhambeni kwexesha inokuba yityhefu.
Jonga ugqirha wakho
Ukuba ucinga ukuba ukusebenzisa kukajongilanga kukusola ngazo naziphi na iimpawu ezingasentla, okanye ukuba ufuna ukufumanisa ukuba izibonelelo zembewu kajongilanga ziya kuba luncedo kuwe, thetha nogqirha wakho.
Yonke into kuModareyitha
Ityiwa ngokumodareyitha, imbewu kajongilanga inokuba sisongezo esempilweni kwizidlo ezininzi. Zizele iivithamini eziluncedo, amafutha asempilweni kunye nee-antioxidants. Banelisa nesidingo sokutya okutyiwayo okumnandi.
Ngelixa ngamanye amaxesha ukuntywila kwiimbewu ezimbalwa zikajongilanga ngosuku olunye akunakukuphazamisa indlela yakho yokuphila esempilweni okanye kubangele iingxaki zempilo, ukuhlala uzinkcinkca rhoqo kunokuba negalelo ekwandiseni isinqe kunye nokwandisa ukutya kwakho isodium. Namathela kwinkonzo enye kajongilanga ngosuku ukuvuna izibonelelo zazo kunye nokunciphisa umngcipheko weziphumo ebezingalindelekanga ezingafunekiyo.
