Phindu 5 la Mbewu ya Chivwende

Zamkati

• 1. Kalori wochepa
• 2. Magnesium
• 3. Chitsulo
• 4. Mafuta "abwino"
• 5. Zinc
• Momwe mungawawotche
• Kutenga
• Momwe Mungadulire: Chivwende

Kudya mbewu za mavwende

Mwina mumazolowera kuwalavulira mukamadya - mpikisano wothira mbewu, aliyense? Anthu ena amangosankha zopanda mbewu. Koma phindu la mbewu ya chivwende lingakutsimikizireni mwanjira ina.

Mbeu za mavwende ndizochepa kwambiri ndipo zimakhala ndi michere yambiri. Zikakazinga, zimakhala zonunkhira ndipo zimatha kutenga malo ena azakudya zopanda pake.

1. Kalori wochepa

Phala limodzi la mbewu za chivwende limakhala ndi pafupifupi. Izi sizotsika kwambiri poyerekeza ndi Lay's Potato Chips (ma calories a 160), koma tiyeni tiwone chomwe chimapanga ounce.

Mbeu ya mavwende yochuluka imalemera pafupifupi magalamu 4 ndipo ili ndi ma calories 23 okha. Zotsika thumba la tchipisi tating'ono!

2. Magnesium

Mmodzi mwa mchere wambiri womwe umapezeka mu mbewu za mavwende ndi magnesium. Pogwiritsa ntchito 4-gramu, mupeza 21 mg ya magnesium, yomwe ndi 5% yamtengo watsiku ndi tsiku.

National Institutes of Health (NIH) imalimbikitsa kuti achikulire amalandira 420 mg ya mchere tsiku lililonse. Magnesium ndiyofunikira pazinthu zambiri zamagetsi zamagetsi. Zimafunikanso kuti mukhale ndi mphamvu ya mitsempha ndi minofu, komanso chitetezo cha mthupi, mtima, ndi mafupa.

3. Chitsulo

Mbeu za mavwende zochepa zimakhala ndi 0,29 mg yachitsulo, kapena pafupifupi 1.6 peresenti yamtengo watsiku ndi tsiku. Zitha kuwoneka ngati zochepa, koma NIH imangolimbikitsa kuti achikulire amalandira mg wa 18 tsiku lawo.

Iron ndi gawo lofunikira la hemoglobin - kunyamula mpweya kudzera mthupi. Zimathandizanso thupi lanu kusintha ma calories kukhala mphamvu.

Komabe, mbewu za mavwende zimakhala ndi phytate, yomwe imachepetsa kuyamwa kwa chitsulo ndikuchepetsa thanzi lawo.

4. Mafuta "abwino"

Mbeu za mavwende zimaperekanso magwero abwino amafuta amtundu wa monounsaturated ndi polyunsaturated - imodzi yayikulu (4 magalamu) imapereka magalamu 0.3 ndi 1.1, motsatana.

Malinga ndi American Heart Association, mafuta awa ndi othandiza poteteza matenda a mtima ndi sitiroko, komanso kutsitsa mafuta "oyipa" m'magazi.

5. Zinc

Mbeu za mavwende ndizopezanso nthaka. Amapereka pafupifupi 26% yamtengo watsiku ndi tsiku pa ounce limodzi, kapena 4% DV mu dzanja limodzi lalikulu (magalamu 4).

Zinc ndi michere yofunikira, yofunikira ku chitetezo cha mthupi. Ndikofunikanso kuti:

• kagayidwe kanyama ndi manjenje amthupi
• kubwereranso kwa cell ndi magawano
• mphamvu zanu za kukoma ndi kununkhiza

Komabe, monga ndi chitsulo, ma phytates amachepetsa kuyamwa kwa zinc.

Momwe mungawawotche

Kuwotcha mbewu ya mavwende ndi kophweka. Ikani uvuni wanu pa 325 ° F ndikuyika nthanga pa pepala lophika. Iyenera kungotenga mphindi 15 kuti iwotche, koma mungafune kuwasonkhezera pakati kuti muwonetsetse kuti ali ndi crispiness.

Mutha kupangitsa nyembazo kulawa bwino powonjezera mafuta azitona ndi mchere, kapena kuwaza ndi sinamoni komanso kupukutira shuga. Ngati mukufuna kukoma kwambiri, mutha kuwonjezera madzi a mandimu ndi ufa wouma, kapena tsabola wa cayenne.

Kutenga

Mbeu ya chivwende imakhala ndi maubwino ambiri azaumoyo. Ngakhale kuchuluka kwa mchere ndi mavitamini ena mkati mwake kumawoneka ngati otsika, amakhalabe abwino kwambiri kuposa tchipisi cha mbatata ndi zakudya zina zopanda thanzi.

Zakudya zomwe mumapeza kuchokera ku mavwende zimadalira kuchuluka kwa zomwe mumadya. Chifukwa ndi zazing'ono, muyenera kudya ochepa kuti mupindule nawo.

Komabe, mukayerekezera chakudya chawo chopatsa thanzi ndi chakumwa china, mbewu za mavwende zimabwera patsogolo kwambiri.

Momwe Mungadulire: Chivwende