12 Izinzuzo Zezempilo Zembewu Kabhekilanga

Imbewu kabhekilanga ayisona nje isiphuzo esimnandi kodwa futhi iyisigqi esinamandla uma kuziwa ezinzuzweni zezempilo. Uma kuziwa ekusebenziseni imbewu kabhekilanga, singenza ibhotela noma singayisebenzisa kumasaladi. Lezi zinhlamvu ezincane zinothiswe ngemisoco ebalulekile futhi zinikeza izinzuzo eziningi zezempilo kokubili amadoda nabesifazane. Kulesi sihloko, sizohlola izinzuzo zembewu ye-sunflower kwabesifazane nabesilisa, kusuka kubo inani lokudla emiphumeleni yabo emihle ezicini ezihlukahlukene zempilo yethu. Ngakho-ke hlala uphumule, uphumule, futhi ulungele ukuthola izimangaliso zembewu kabhekilanga. 

Imbewu kabhekilanga Nutritional Value 

Imbewu kabhekilanga iwumthombo wamandla wokudla okunempilo, inikeza inala yamavithamini, amaminerali, namafutha anempilo. Lezi zinhlamvu ziqukethe inani elanele likavithamini E, osebenza njenge-antioxidant enamandla emzimbeni, evikela amangqamuzana ethu emonakalweni obangelwa ama-radicals mahhala. Ukwengeza, imbewu ye-sunflower nayo ocebile ngamavithamini B njenge-thiamine, i-riboflavin, ne-niacin, ebalulekile ohlelweni lwezinzwa olunempilo nokukhiqizwa kwamandla emzimbeni wethu. Futhi ziwumthombo omuhle kakhulu wamaminerali afana ne-magnesium, i-selenium, nethusi, adlala indima ebalulekile emisebenzini ehlukahlukene yomzimba.

Ngokuvamile, inkomishi engu-¼ yokuphakelwa kwembewu kabhekilanga eyosiwe eyosiwe engenasawoti iqukethe lezi zindinganiso zomsoco ezilandelayo:

Izinhlobo zembewu ye-sunflower

Imbewu kabhekilanga iza ngezinhlobo eziningana. Nazi izinhlobo eziyinhloko:

• Imbewu Yobhekilanga Amafutha Amnyama: Imbewu encane emnyama isetshenziswa kakhulu ukwenza amafutha kabhekilanga kanye nokudla kwezinyoni.
• Imbewu kabhekilanga enemithende: Imbewu enkulu enamagobolondo anemigqa, evame ukudliwa njengokudla okulula.
• Imbewu Kabhekilanga Ehlanganisiwe: Lena imbewu enemigqa ekhishwe amagobolondo, isetshenziswa ekudleni okufana namasaladi nezinto ezibhakwayo.
• Imbewu Ekhethekile: Imbewu engenalutho enamagobolondo amancane kakhulu, isetshenziswa ekudleni okukhethekile.

12 Amanani Ezempilo Kabhekilanga

1. Ithuthukisa Impilo Yenhliziyo: Awukwazi ukubukela phansi izinzuzo zokudla okunomsoco zembewu kabhekilanga. Zinempilo-enempilo ngenxa yokuqukethwe kwazo okuphezulu kwamafutha e-monounsaturated kanye ne-polyunsaturated. Lamafutha anempilo yehlisa amazinga e-cholesterol embi (LDL). futhi wehlise ingozi yesifo senhliziyo. Ukwengeza, i-vitamin E ekhona kumbewu ye-sunflower isebenza njenge-ejenti elwa nokuvuvukala, ivikela inhliziyo ekucindezelekeni kwe-oxidative.
2. Isekela Umsebenzi Wengqondo: I-vitamin E eningi embewu kabhekilanga idlala indima ebalulekile ekusekeleni impilo yobuchopho. Ivikela amangqamuzana obuchopho nama-neurons ekulimaleni kwe-oxidative, ivimbele ukuncipha kwengqondo futhi ithuthukise inkumbulo nokugxila. Imbewu kabhekilanga iqukethe ne-omega-3 fatty acids, edlala indima ebalulekile ekuthuthukiseni nasekusebenzeni kobuchopho.
3. Ikhuthaza Isikhumba Esinempilo: Izinzuzo zokuba nembewu ye-sunflower nazo zibonakala esikhumbeni sakho. Okuqukethwe kwe-vitamin E ezinhlamvini zikabhekilanga kuthuthukisa impilo yesikhumba ngokuqeda ama-radicals mahhala angabangela ukuguga ngaphambi kwesikhathi. Kuyasiza futhi ekukhiqizeni i-collagen, egcina isikhumba siqinile futhi sithambile. Ama-antioxidants atholakala embewini kabhekilanga asiza ukunciphisa ukuvuvukala futhi avikele izicubu zethu isikhumba emonakalweni okubangelwa imisebe ye-UV.
4. Ithuthukisa Impilo Yokugaya: Imbewu kabhekilanga iqukethe inani elanele le-fiber yokudla, esiza ukuthuthukisa ukugaya futhi ikhuthaze ukunyakaza kwamathumbu okuvamile. Okuqukethwe kwe-fiber nakho kusiza ukuvimbela ukuqunjelwa futhi kusiza ukukhula kwamagciwane atholakala emathunjini, abalulekile ohlelweni lokugaya ukudla olunempilo.
5. Isekela Ukuncipha Kwesisindo: Izinzuzo zokudla imbewu ye-sunflower zidlulela ohlelweni lwakho lokulahlekelwa isisindo. Naphezu kobukhulu bazo obuncane, imbewu kabhekilanga iyisidlo esanelisayo nesinomsoco. Acebile ngamaprotheni kanye ne-fiber, esiza ukugcina uzizwa ugcwele futhi wanelisekile, enciphisa isifiso sokudla okungenampilo. Amafutha anempilo embewu kabhekilanga akhulisa ukumuncwa kwamavithamini ancibilikayo, abalulekile ekulawuleni isisindo.
6. Iqinisa Amathambo: Imbewu ye-sunflower iqukethe amaminerali afana ne-magnesium, i-calcium, nethusi, ebalulekile empilweni yamathambo. Lawa maminerali athuthukisa amandla amathambo kanye nokuminyana, anciphisa ingozi ye-osteoporosis kanye nokuphuka. Ukwengeza, imbewu ye-sunflower iqukethe ama-phytosterols, asiza ukunciphisa ukuvuvukala nokukhuthaza impilo yamathambo.
7. Iqinisa amasosha omzimba: Imbewu kabhekilanga iwumthombo onamandla wama-antioxidants, amavithamini, namaminerali asekela a amasosha omzimba anempilo. Uvithamini E kanye ne-selenium etholakala embewini kabhekilanga isiza ukuqinisa amasosha omzimba futhi ivikele umzimba ezifweni. Okuqukethwe kwe-zinc embewu kabhekilanga nakho kunendima ebalulekile ekusebenzeni komzimba.
8. Ithuthukisa Impilo Yamehlo: Imbewu kabhekilanga inothile ngovithamini E kanye namanye ama-antioxidants, asiza ukuvikela amehlo ekucindezelekeni kwe-oxidative kanye nokuwohloka kwe-macular okuhlobene neminyaka. I-zeaxanthin ne-lutein ekhona embewini kabhekilanga ibalulekile ukuze ubone kahle futhi inciphise ingozi yolwelwesi lwama-cataract.
9. Ilawula Amazinga Kashukela Wegazi: I-fiber ephezulu ezinhlamvini zikabhekilanga isiza ukulawula amazinga kashukela egazini ngokunciphisa ukumuncwa kweglucose egazini. Kungaba usizo kubantu abanesifo sikashukela noma labo abasengcupheni yokuba naso. Okuqukethwe kwe-magnesium kumbewu kabhekilanga nakho kudlala indima ebalulekile ekuzweleni kwe-insulin.
10. Izinzuzo Zembewu Kabhekilanga Kwabesilisa: Imbewu kabhekilanga iqukethe izakhamzimba ezifana ne-vitamin E, selenium, ne-zinc ezibalulekile empilweni yabesilisa yokuzala. Lezi zakhi zomsoco ezivela kumbewu kabhekilanga zisiza ukugcina ukukhiqizwa kwesidoda okunempilo, ukuthuthukisa ukuzala, nokusekela impilo yonke ye-prostate.
11. Izinzuzo Zokudla Imbewu Kabhekilanga Kwabesifazane: Inani lokudla okunomsoco wembewu ye-sunflower inenzuzo ikakhulukazi kwabesifazane. Okuqukethwe kukavithamini E kusiza ekudambiseni izimpawu ze-premenstrual syndrome (PMS) nokunqamuka kokuya esikhathini, njengokuguquguquka kwemizwelo nokushisa okushisayo. I-magnesium ekhona embewini kabhekilanga isiza futhi ekudambiseni amajaqamba futhi ikhuthaze ukuphumula.
12. Ihlinzeka ngezakhiwo ze-Anticancer: Ama-antioxidants atholakala embewini kabhekilanga asiza ukunqanda ama-radicals mahhala futhi avikele ekulimaleni kwamangqamuzana, okungenzeka anciphise ingozi yomdlavuza othile. Ama-phytosterols embewu ye-sunflower nawo anezindawo zokulwa nomdlavuza, ikakhulukazi maqondana umdlavuza webele kanye nopopopo.

Ezinye Izinzuzo Zezempilo Zembewu Kabhekilanga

• Izinzuzo Zembewu Kabhekilanga Kwabesilisa: Imbewu kabhekilanga inikeza izinzuzo eziningi zezempilo zabesilisa. Bacebile ku-vitamin E, esekela impilo ye-prostate kanye nomsebenzi wokuzala. I-Zinc esembewini isiza ekukhiqizeni i-testosterone, ebalulekile ekuvundeni. I-Selenium ivikela isidoda emonakalweni. Ukwengeza imbewu ye-sunflower kweyakho Ukudla ingathuthukisa impilo yenhliziyo, iqinise amasosha omzimba, futhi inikeze ukudla okunomsoco wenhlalakahle yonke.
• Izinzuzo Zembewu Kabhekilanga Kwabesifazane: Imbewu kabhekilanga inikeza izinzuzo ezihlukahlukene zezempilo kwabesifazane. Ephakeme ngovithamini E, akhuthaza isikhumba esinempilo futhi aqukethe i-folate, enhle empilweni yokuzala. I-Magnesium esembewini isekela impilo yamathambo futhi inciphise izimpawu ze-PMS. Ama-fatty acids abalulekile asiza ukulinganisela ama-hormone. Ukufaka imbewu ye-sunflower ekudleni kwakho kungasekela impilo yonke, ibhalansi ye-hormone, nokudla okunomsoco.
• Izinzuzo Zembewu Kabhekilanga Ezinweleni: Imbewu kabhekilanga, ecebile ngemisoco ebalulekile, isiza ekulondolozeni izinwele ezinempilo. I-Vitamin E ithuthukisa ukugeleza kwegazi ekhanda, ikhuthaze ukukhula kwezinwele nokuvimbela ukulahlekelwa izinwele. Ama-Antioxidants avikela ama-follicle ezinwele ekulimaleni, anciphisa ukumpunga ngaphambi kwesikhathi. I-Zinc ne-selenium zondla isikhumba sekhanda, zinciphisa inkwethu futhi zithuthukise ikhwalithi yezinwele. Ukudla imbewu ye-sunflower kungasiza ukuqinisa futhi kuthuthukise ukukhanya kwezinwele zakho.

Imiphumela Emibi Yembewu Kabhekilanga

• Ukudla kakhulu imbewu kabhekilanga kungabangela ukuhlanza, ubuhlungu besisu, kanye ukuqunjelwa.
• Abantu abangazwani nembewu kabhekilanga bangase babe nezimpawu ezifana nalezi oluhlanzayo, ukuqubuka, izinkinga zokuphefumula, ukuvuvukala, Futhi ukulunywa emlonyeni.
• Imbewu kabhekilanga inama-kilojoule amaningi, ngakho ukudla kakhulu kungaholela ekuzuzeni isisindo.
• Aqukethe amanani amancane e-cadmium, angalimaza izinso uma esetshenziswe ngobuningi.
• Ukudla imbewu ehlumile engcolile kungabangela izifo ezibangelwa amagciwane njenge-Salmonella.
• Ukusetshenziswa ngokweqile kwembewu kabhekilanga kungase kubangele imiphumela engemihle kwabesifazane, njengokukhuluphala ngenxa yokuqukethwe kwekhalori ephezulu, noma ukungezwani komzimba ezimweni ezingavamile.

Ingakanani imbewu kabhekilanga efaneleka ngosuku?

Kubantu abadala abaningi, inani elihle lembewu ye-sunflower ngosuku lingaba yi-1 kuya ku-2 wezipuni (cishe amagremu angu-15-30). Lokhu kukuzuzisa ngaphandle kokusebenzisa amakhalori amaningi noma izingozi ezingaba khona njengokuchayeka ngokweqile kumaminerali athile. Hlala uthintana nomhlinzeki wezempilo ukuze uthole iseluleko esifanelana nezidingo zakho zezempilo.

Ungayifaka kanjani imbewu ye-sunflower ekudleni kwakho kwansuku zonke?

Ukufaka imbewu ye-sunflower ekudleni kwakho kwansuku zonke kulula futhi kungenziwa ngezindlela ezimbalwa ezilula:

• I-Snack kubo: Yidla imbewu kabhekilanga egcwele isandla njengokudla phakathi kokudla.
• Faka kumaSaladi: Fafaza imbewu kabhekilanga phezu kwamasaladi ukuze uthole ukudla okunomsoco okungeziwe.
• Hlanganisa ama-Smoothies: Hlanganisa imbewu kabhekilanga ibe ama-smoothie ukuze uthole ukuthungwa okukhilimu kanye nemisoco eyengeziwe.
• Hlanganisa ne I-yogurt noma I-Oatmeal: Faka imbewu kabhekilanga ibe iyogathi noma uyifafaze phezu kwe-oatmeal ukuze uthole ukudla kwasekuseni okunomsoco.
• Sebenzisa Ekubhakeni: Faka imbewu kabhekilanga esinkwani esenziwe ekhaya, ama-muffin, noma i-granola ukuze uthole ukunambitheka okungeziwe nokuthungwa.
• Amasobho aphezulu noma ama-Stir-Fries: Fafaza imbewu ye-sunflower esobho noma i-stir-fries ngaphambi nje kokukhonza i-twist crunchy.
• Yenza Ibhotela Lembewu Ye-sunflower: Sebenzisa imbewu ye-sunflower ukwenza ibhotela lembewu ye-sunflower eyenziwe ekhaya njengendlela yokusabalalisa i-toast noma amasemishi.