Mucherechedzo Wekudya Kunovaka Mbeu dzeZuva

Kune vanhu vari kutsvaga chikafu chinokurumidza utano, kuwedzera mhodzi dzesunflower pakudya kwako kunogona kupa hutano hwakanaka?

Sunflower Mbeu

Mbeu dzesunflower chibereko chemuti wesunflower. Vakawanikwa vaine antioxidants, mavitamini, uye zvicherwa, izvo zvinogona kubatsira kuchengetedza immune system hutano, hutano hwemoyo, nezvimwe. Kugara uchibata chanza sechikafu kana kuwedzera kumasaladhi, oatmeal, zvinhu zvakabikwa, tuna saradhi, pasta, uye miriwo yemiriwo inogona kubatsira kuwedzera mazinga esimba, kuderedza kuzvimba, uye kutsigira hutano hwemuviri.

Benefits

Mbeu dzesunflower dzinobatsira pamabasa akasiyana emuviri uye dzinodzivirira kubva kune mamwe mamiriro ehutano asingaperi. Vanogona kubatsira nezvinotevera: (Bartholomew Saanu Adeleke, Olubukola Oluranti Babalola. 2020) (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021)

Kupisa

• Mbeu yakakwira vhitamini E kukosha, yakasanganiswa neflavonoids uye akasiyana emiti emiti, inogona kubatsira kuderedza kuzvimba.
• Tsvagiridzo inoratidza kuti kudya mbeu kanokwana kashanu pasvondo kunogona kuderedza kuzvimba uye kuderedza njodzi yekuva nezvimwe zvirwere. (Rui Jiang et al., 2006)

Heart Health

• Iwo akakwira mumafuta ane hutano, senge polyunsaturated uye monounsaturated mafuta.
• Kudyara sterols, kana makemikari echisikigo mumhodzi yezuva, anokurudzirwa kune avo cholesterol-kudzikisa zvinhu. (Yunivhesiti yeWisconsin Health. 2023)
• Dhata inoratidza sunflower uye kumwe kushandiswa kwembeu kunogona kuderedza huwandu hwechirwere chemoyo, high blood pressure, uye high cholesterol.

simba

• Mbeu dzacho dzine vhitamini B, selenium, uye mapuroteni, ayo anogona kubatsira kupa simba muviri muzuva rose.
• Izvi zvinovaka muviri zvinotsigira kutenderera kweropa, kuendeswa kweokisijeni, uye kushandurwa kwechikafu kuita simba.

Immune System Support

• Mbeu dzesunflower dzine zvicherwa uye zvinovaka muviri zvakaita se zinc uye selenium zvinobatsira kugona kwemuviri kudzivirira kubva kumavhairasi nemabhakitiriya.
• Aya mamineral anoshandura kuita mabhenefiti akadai immune cell kuchengetedza, kudzikisira kuzvimba, kuchengetedzwa kwehutachiona, uye kuwedzera kwese kwekusadzivirirwa.

udyo

Vanhu havafanire kudya mhodzi dzesunflower dzakawanda kuti vawane zvinovaka muviri. Mukati mune musanganiswa wakakwana wemafuta ane hutano, antioxidants, uye zvimwe zvinovaka muviri. Mukati mechikamu che1-ounce chemhodzi yesunflower yakagochwa/isina munyu: (US Department of Agriculture. 2018)

• Makorori - 165
• Carbohydrates - 7 gramu
• Fiber - 3 gramu
• Shuga - 1 magiramu
• Mapuroteni - 5.5 magiramu
• Mafuta ose - 14 gramu
• Sodium - 1 milligrams
• Iron - 1 milligram
• Vitamin E - 7.5 milligrams
• Zinc - 1.5 milligrams
• Folate - 67 micrograms

Utano Hwechikadzi

• Kana zvasvika kuhutano hwekubereka kwevakadzi, pane zvimwe zvinogona kubatsira mhodzi kutsigira.
• Mbeu yakapfuma yakawanda yevhitamini E, folate, phosphorus, uye mafuta ane hutano akakosha pakukura kwe fetal uye hutano hwaamai.
• Mukuwedzera, mbeu dze phytochemicals dzinogona kutsigira kudya uye maitiro ezvirwere zvemuviri, izvo zvinogona kubatsira panguva yekuzvitakura. (National Institutes of Health Hofisi yeDietary Supplements. 2021)

Murume Utano

• Mbeu dzesunflower dzinogona kubatsira varume kuwana mapuroteni ekuvaka tsandanyama.
• Seimwe nzira yenyama, mhodzi idzi dzine huwandu hune hutano hwezvirimwa-based protein pasina mamwe mafuta akazara kana cholesterol yenyama.
• Chitsama chinopa chikafu ichi kune avo vasingawane chinodiwa che potassium chemazuva ese. (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021)

Mbeu dzeShelled uye Kudya Munyu

• Mbeu dzesunflower hadzina huwandu hwesodium, asi dzinowanzoiswa nemunyu wakawedzerwa izvo zvinogona kukanganisa hutano hwavo.
• Magoko acho anowanzo kuputirwa mumunyu kuitira kuravira, zvinosvika 70 milligrams pachikamu chimwe chembeu.
• Yakakwira mumakoriyumu, vanhu vanofanirwa kufunga nezvekuenzanisa zvikamu kune imwe-kota mukombe uye kudya iwo asina munyu mhando. (US Department of Agriculture. 2018)

Dzimwe Nzira dzekupinza Mbeu Mukudya

Dzimwe nzira dzekuwedzera mhodzi dzesunflower pakudya dzinosanganisira:

• Kuzvimwaya pahuku kana kuti tuna saladhi.
• Salad topping.
• Topping yezviyo uye oatmeal.
• Kuzvisanganisa mubatter yezvinhu zvakabikwa, sekiki.
• Kuzviwedzera kune zvekumba kana girosari trail mix.
• Kukuya mhodzi dzehupfu hwekuputira nyama kana hove.
• Kuzvimwaya mundiro dzemuriwo, macasseroles, kurunga-fries, uye pasta.
• Sunflower butter inogona kuva imwe nzira kune peanut kana mamwe nut butters.

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References

Adeleke, B. S., & Babalola, O. O. (2020). Oilseed goho sunflower (Helianthus annuus) sechikafu: Kuvaka muviri uye hutano hunobatsira. Sainzi yechikafu uye hutano, 8(9), 4666–4684. doi.org/10.1002/fsn3.1783

Petraru, A., Ursachi, F., & Amariei, S. (2021). Nutritional Characteristics Ongororo yeMbeu dzeZuva, Mafuta neKeke. Maonero eKushandisa Sunflower Oilcakes seChishandiso Chinoshanda. Zvirimwa (Basel, Switzerland), 10(11), 2487. doi.org/10.3390/plants10112487

Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Nut uye kushandiswa kwembeu uye zviratidzo zvekupisa mune akawanda-edzinza kudzidza kweatherosclerosis. American Journal of Epidemiology, 163 (3), 222-231. doi.org/10.1093/aje/kwj033

Yunivhesiti yeWisconsin Health. (2023). Chokwadi chehutano kwauri: Dyara stanols uye sterols.

US Department of Agriculture. (2018). Mbeu, mhodzi dzesunflower mbeu, dzakaomeswa dzakakangwa, dzisina munyu.

National Institutes of Health Hofisi yeDietary Supplements. (2021). Vitamin E: Chokwadi Sheet kune Vashandi vehutano.

US Department of Agriculture. (2018). Mbeu, mhodzi dzesunflower dzembeu, dzakabikwa, nemunyu wakawedzerwa.