Mbewu Zaumoyo Za 6 Zomwe Muyenera Kudya

Zamkati

• 1. Mbewu za fulakesi
• 2. Mbewu za Chia
• 3. Hemp Mbewu
• 4. Mbewu za Sesame
• 5. Mbewu Dzungu
• 6. Mpendadzuwa Mbewu
• Mfundo Yofunika Kwambiri

Mbewu zimakhala ndi zida zonse zoyambira zofunika kukhala zomera zovuta. Chifukwa cha ichi, ali ndi thanzi labwino kwambiri.

Mbewu ndizochokera ku fiber. Amakhalanso ndi mafuta amtundu wa monounsaturated, mafuta a polyunsaturated ndi mavitamini, michere komanso ma antioxidants ambiri.

Mukamadya ngati gawo la chakudya chopatsa thanzi, njere zimatha kuchepetsa shuga m'magazi, cholesterol komanso kuthamanga kwa magazi.

Nkhaniyi ifotokoza zakudya zopatsa thanzi komanso maubwino athanzi la mbewu zisanu ndi imodzi zabwino kwambiri zomwe mungadye.

1. Mbewu za fulakesi

Mafuta amchere, omwe amadziwikanso kuti linseeds, ndiwo mafuta komanso mafuta omega-3, makamaka alpha-linolenic acid (ALA).

Komabe, mafuta a omega-3 amapezeka mkati mwa chipolopolo chakunja cha nthanga, chomwe anthu sangathe kukumba mosavuta.

Chifukwa chake, ngati mukufuna kuwonjezera milingo yanu ya omega-3, ndibwino kuti mudye nthomba zomwe zadulidwa (,).

Mafuta okwana 1 gramu (28 gramu) okhala ndi nthanga zamchere zimakhala ndi michere yambiri (3):

• Ma calories: 152
• CHIKWANGWANI: 7.8 magalamu
• Mapuloteni: 5.2 magalamu
• Mafuta a monounsaturated: 2.1 magalamu
• Mafuta a Omega-3: 6.5 magalamu
• Mafuta a Omega-6: 1.7 magalamu
• Manganese: 35% ya RDI
• Thiamine (vitamini B1): 31% ya RDI
• Mankhwala enaake a: 28% ya RDI

Mafuta amchere amakhalanso ndi ma polyphenol angapo, makamaka ma lignans, omwe amakhala ofunika kwambiri m'thupi ().

Lignans, komanso mafuta a fiber ndi omega-3 mu ma flaxseeds, onse atha kuthandiza kuchepetsa cholesterol ndi zina zomwe zimayambitsa matenda amtima ().

Kafukufuku wina wamkulu anaphatikiza zotsatira za ena 28, ndikupeza kuti kugwiritsa ntchito nthanga zamchere kumachepetsa mafuta "oyipa" a LDL cholesterol pafupifupi 10 mmol / l ().

Mafuta amtundu amathanso kuthandizira kuchepetsa kuthamanga kwa magazi. Kufufuza kwa maphunziro 11 kunapeza kuti nthanga zingathe kuchepetsa kuthamanga kwa magazi makamaka mukamadya tsiku lililonse kwa milungu yopitilira 12 ().

Kafukufuku wowerengeka wasonyeza kuti kudya nthanga kumatha kuchepetsa kukula kwa chotupa mwa amayi omwe ali ndi khansa ya m'mawere, komanso kumachepetsa chiopsezo cha khansa (,,).

Izi zikhoza kukhala chifukwa cha lignans mu mbewu. Lignans ndi phytoestrogens ndipo amafanana ndi mahomoni achikazi estrogen.

Kuphatikiza apo, maubwino ofanana awonetsedwa okhudzana ndi khansa ya prostate mwa amuna ().

Kuphatikiza pakuchepetsa chiwopsezo cha matenda amtima ndi khansa, mbewu za fulakesi zingathandizenso kuchepetsa shuga m'magazi, zomwe zingathandize kuchepetsa chiopsezo cha matenda ashuga ().

Chidule: Mafuta amchere ndi gwero labwino kwambiri la mafuta, mafuta a omega-3, lignans ndi zakudya zina. Umboni wambiri wasonyeza kuti akhoza kuchepetsa cholesterol, kuthamanga kwa magazi komanso chiopsezo cha khansa.

2. Mbewu za Chia

Mbeu za Chia ndizofanana kwambiri ndi nthanga za mbewu chifukwa zilinso ndi mafuta komanso mafuta omega-3, komanso zakudya zina zingapo.

Mbewu imodzi (28-gramu) yotumizira mbewu za chia ili ndi (15):

• Ma calories: 137
• CHIKWANGWANI: 10.6 magalamu
• Mapuloteni: Magalamu 4.4
• Mafuta a monounsaturated: 0.6 magalamu
• Mafuta a Omega-3: 4.9 magalamu
• Mafuta a Omega-6: 1.6 magalamu
• Thiamine (vitamini B1): 15% ya RDI
• Mankhwala enaake a: 30% ya RDI
• Manganese: 30% ya RDI

Monga mbewu za fulakesi, mbewu za chia zilinso ndi ma antioxidant polyphenols angapo.

Chosangalatsa ndichakuti, kafukufuku wambiri awonetsa kuti kudya mbewu za chia kumatha kuwonjezera ALA m'magazi. ALA ndi omega-3 fatty acid wofunikira yemwe angathandize kuchepetsa kutupa (,).

Thupi lanu limatha kusintha ALA kukhala mafuta ena a omega-3, monga eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA), omwe ndi mafuta a omega-3 omwe amapezeka mu nsomba zamafuta. Komabe, kusintha kumeneku mthupi nthawi zambiri kumakhala kovuta.

Kafukufuku wina wasonyeza kuti mbewu za chia zitha kukulitsa kuchuluka kwa EPA m'mwazi ().

Mbeu za Chia zingathandizenso kuchepetsa shuga m'magazi. Kafukufuku wowerengeka wasonyeza kuti mbewu za chia wathunthu ndi nthaka zimagwiranso ntchito mofananamo pakuchepetsa shuga wamagazi mukangomaliza kudya (,).

Kafukufuku wina adapeza kuti, komanso kuchepetsa shuga m'magazi, mbewu za chia zimatha kuchepetsa njala ().

Mbeu za Chia zitha kuchepetsanso chiopsezo cha matenda amtima ().

Kafukufuku wa anthu 20 omwe ali ndi matenda a shuga amtundu wa 2 adapeza kuti kudya magalamu 37 a mbewu za chia patsiku kwamasabata 12 kumachepetsa kuthamanga kwa magazi komanso kuchuluka kwa mankhwala angapo otupa, kuphatikiza C-reactive protein (CRP) ().

Chidule: Mbeu za Chia ndizopatsa mafuta abwino omega-3 ndipo zimathandiza pakutsitsa shuga wamagazi ndikuchepetsa chiopsezo cha matenda amtima.

3. Hemp Mbewu

Mbeu za hemp ndizomwe zimapatsa anthu zakudya zamasamba. M'malo mwake, ali ndi mapuloteni opitilira 30%, komanso zakudya zina zambiri zofunika.

Mbeu za hemp ndi imodzi mwazomera zochepa zomwe zimakhala ndi zomanga thupi kwathunthu, kutanthauza kuti zili ndi zonse zofunikira amino acid zomwe thupi lanu silingathe kupanga.

Kafukufuku akuwonetsanso kuti mtundu wa protein ya hemp ndi wabwino kuposa magwero ena ambiri azomera ().

Pafupifupi 1 gramu (28-gramu) yambewu za hemp muli ():

• Ma calories: 155
• CHIKWANGWANI: 1.1 magalamu
• Mapuloteni: 8.8 magalamu
• Mafuta a monounsaturated: 0.6 magalamu
• Mafuta a polyunsaturated: 10.7 magalamu
• Mankhwala enaake a: 45% ya RDI
• Thiamine (vitamini B1): 31% ya RDI
• Nthaka: 21% ya RDI

Gawo la mafuta a omega-6 mpaka omega-3 mu mafuta a hemp ndi pafupifupi 3: 1, yomwe imawerengedwa kuti ndiyabwino. Mbeu za hemp zimakhalanso ndi gamma-linolenic acid, mafuta odana ndi kutupa mafuta acid ().

Pachifukwa ichi, anthu ambiri amatenga mafuta owonjezera a hemp.

Mafuta amtundu wa hemp atha kukhala ndi phindu pamatenda amtima powonjezera kuchuluka kwa omega-3 fatty acids m'magazi (,,).

Ntchito yotsutsa-omega-3 fatty acids ingathandizenso kusintha zizindikiritso za chikanga.

Kafukufuku wina adapeza kuti anthu omwe ali ndi eczema adakumana ndi khungu locheperako komanso kuwuma atatenga mafuta owonjezera a hemp kwa milungu 20. Amagwiritsanso ntchito mankhwala apakhungu pang'ono, pafupifupi ().

Chidule: Mbeu za hemp ndizomwe zimayambitsa zomanga thupi ndipo zimakhala ndi amino acid onse ofunikira. Mafuta a hemp angathandize kuchepetsa zizindikiro za chikanga ndi zina zotupa zotupa.

4. Mbewu za Sesame

Mbeu za Sesame zimakonda kudyedwa ku Asia, komanso kumayiko akumadzulo ngati gawo la phala lotchedwa tahini.

Zofanana ndi mbewu zina, zimakhala ndi michere yambiri. Phala limodzi (28 magalamu) a nthangala za zitsamba muli (30):

• Ma calories: 160
• CHIKWANGWANI: 3.3 magalamu
• Mapuloteni: 5 magalamu
• Mafuta a monounsaturated: 5.3 magalamu
• Mafuta a Omega-6: 6 magalamu
• Mkuwa: 57% ya RDI
• Manganese: 34% ya RDI
• Mankhwala enaake a: 25% ya RDI

Monga nthanga, nthangala za zitsamba zili ndi ma lignans ambiri, makamaka omwe amatchedwa sesamin. M'malo mwake, nthangala za zitsamba ndiwo gwero lodziwika bwino la zakudya za lignans.

Kafukufuku wowerengeka wasonyeza kuti sesamin yochokera ku nthangala za zitsamba imatha kusinthidwa ndimatumbo anu kukhala mtundu wina wa lignan wotchedwa enterolactone (,).

Enterolactone imatha kuchita ngati mahomoni ogonana a estrogen, ndipo magawo ochepera kuposa abwinobwino a lignan m'thupi adalumikizidwa ndi matenda amtima ndi khansa ya m'mawere ().

Kafukufuku wina adapeza kuti azimayi omwe amapita kumapeto kwa msambo omwe amadya magalamu 50 a ufa wamsuzi tsiku lililonse kwa milungu isanu anali atatsitsa kwambiri cholesterol yamagazi komanso kutulutsa mahomoni ogonana ().

Mbeu za Sesame zingathandizenso kuchepetsa kutupa ndi kupsinjika kwa okosijeni, komwe kumatha kukulitsa zizindikiritso zamatenda ambiri, kuphatikiza nyamakazi.

Kafukufuku wina adawonetsa kuti anthu omwe ali ndi maondo osteoarthritis anali ndi mankhwala ocheperako m'magazi awo atadya pafupifupi magalamu 40 a ufa wa sesame tsiku lililonse kwa miyezi iwiri ().

Kafukufuku wina waposachedwa adapeza kuti atadya pafupifupi 40 magalamu a ufa wa sesame tsiku lililonse kwa masiku 28, akatswiri othamanga anali atachepetsa kwambiri kuwonongeka kwa minofu ndi kupsinjika kwa oxidative, komanso kuwonjezera mphamvu ya aerobic ().

Chidule: Mbeu za Sesame ndizochokera ku lignans, zomwe zingathandize kuthetsa mahomoni ogonana a estrogen. Mbeu za Sesame zingathandizenso kuchepetsa kutupa ndi kupsinjika kwa okosijeni.

5. Mbewu Dzungu

Mbeu zamatungu ndi imodzi mwazomera zomwe zimakonda kudya, ndipo ndizochokera ku phosphorous, mafuta a monounsaturated ndi mafuta a omega-6.

Kutulutsa 1-ounce (28-gramu) ya mbewu zamatungu muli (37):

• Ma calories: 151
• CHIKWANGWANI: 1.7 magalamu
• Mapuloteni: 7 magalamu
• Mafuta a monounsaturated: 4 magalamu
• Mafuta a Omega-6: 6 magalamu
• Manganese: 42% ya RDI
• Mankhwala enaake a: 37% ya RDI
• Phosphorus: 33% ya RDI

Mbeu zamatungu ndizopanganso ma phytosterol, omwe ndi mbewu zomwe zingathandize kutsitsa magazi m'magazi ().

Mbewuzo akuti zakhala ndi maubwino angapo azaumoyo, mwina chifukwa cha michere yawo yambiri.

Kafukufuku wina wowonera anthu opitilira 8,000 adapeza kuti omwe adadya kwambiri dzungu ndi nthanga za mpendadzuwa anali ndi chiopsezo chocheperako khansa ya m'mawere ().

Kafukufuku wina mwa ana adapeza kuti njere zamatungu zitha kuthandiza kuchepetsa ngozi yamiyala ya chikhodzodzo pochepetsa calcium mu mkodzo ().

Mwala wa chikhodzodzo ndi ofanana ndi impso. Zimapangidwa pomwe mchere wina umakhala mkati mwa chikhodzodzo, zomwe zimapangitsa kuti m'mimba musavute.

Kafukufuku angapo awonetsa kuti mafuta amtundu wa dzungu amatha kusintha zizindikilo za prostate ndi vuto la kwamikodzo (,).

Kafukufukuyu adawonetsanso kuti mafuta amtundu wa maungu amatha kuchepetsa zizindikilo za chikhodzodzo chopitilira muyeso ndikusintha kwa moyo wamwamuna wokhala ndi ma prostate owonjezera.

Kafukufuku wa azimayi omwe atha msinkhu atapuma kumwezi adawonanso kuti mafuta amtundu wa maungu angathandize kuchepetsa kuthamanga kwa magazi, kuwonjezera cholesterol "chabwino" cha HDL ndikuwonjezera kusintha kwa kusamba ().

Chidule: Mbeu zamatungu ndi mafuta amtundu wa dzungu ndizochokera ku mafuta a monounsaturated ndi omega-6, ndipo zitha kuthandiza kukonza thanzi la mtima ndi zisonyezo zamatenda a mkodzo.

6. Mpendadzuwa Mbewu

Mbeu za mpendadzuwa zimakhala ndi mapuloteni ambiri, mafuta a monounsaturated ndi vitamini E. Mafuta (28 magalamu) amodzi a mbewu za mpendadzuwa ali ndi (44):

• Ma calories: 164
• CHIKWANGWANI: 2.4 magalamu
• Mapuloteni: 5.8 magalamu
• Mafuta a monounsaturated: 5.2 magalamu
• Mafuta a Omega-6: 6.4 magalamu
• Vitamini E: 47% ya RDI
• Manganese: 27% ya RDI
• Mankhwala enaake a: 23% ya RDI

Mbeu za mpendadzuwa zimatha kuphatikizidwa ndi kuchepa kwa kutupa kwa azaka zapakati komanso achikulire, zomwe zingathandize kuchepetsa chiopsezo cha matenda amtima.

Kafukufuku wowunika wa akulu opitilira 6,000 adapeza kuti kudya mtedza kwambiri ndi mbewu kumalumikizidwa ndi kuchepa kwa kutupa ().

Makamaka, kudya mbewu za mpendadzuwa kangapo kasanu pa sabata kumalumikizidwa ndi kuchepa kwamapuloteni a C-reactive (CRP), mankhwala ofunikira omwe amakhudzidwa ndi kutupa.

Kafukufuku wina adafufuza ngati kudya mtedza ndi njere kumakhudza kuchuluka kwama cholesterol m'mwazi mwa amayi omwe atha msambo omwe ali ndi matenda a shuga a mtundu wachiwiri ().

Amayiwo amadya magalamu 30 a mbewu za mpendadzuwa kapena ma almond monga gawo la chakudya chabwino tsiku lililonse kwa milungu itatu.

Pakutha phunziroli, magulu onse a mbewu za amondi ndi mpendadzuwa anali atachepa cholesterol yathunthu ndi LDL cholesterol. Zakudya za mpendadzuwa zimachepetsa ma triglycerides m'magazi kuposa chakudya cha amondi.

Komabe, "zabwino" cholesterol ya HDL inachepetsedwanso, kutanthauza kuti mbewu za mpendadzuwa zitha kuchepetsa mitundu yonse yabwino komanso yoyipa ya cholesterol.

Chidule: Mbeu za mpendadzuwa zimakhala ndi mafuta ambiri a monounsaturated ndi omega-6, ndipo zitha kuthandiza kuchepetsa kutupa ndi cholesterol.

Mfundo Yofunika Kwambiri

Mbewu ndizochokera ku mafuta abwino, mapuloteni a zamasamba, fiber ndi antioxidant polyphenols.

Kuphatikiza apo, atha kuthandiza kuchepetsa kuchepa kwa matenda ena. Makamaka, ma lignans omwe ali ndi mbewu zina amatha kuthandizira kuchepetsa cholesterol komanso chiopsezo cha khansa.

Mbewu ndizosavuta kuwonjezera pa saladi, yogurt, oatmeal ndi smoothies, ndipo ikhoza kukhala njira yosavuta yowonjezeramo zakudya m'thupi lanu.