Izibonelelo ezi-5 eziBalaseleyo zeMbewu yeVatala

Umxholo

• 1. Iikhalori ezisezantsi
• 2. Magnesium
• 3. Intsimbi
• 4. Amafutha "alungileyo"
• 5. IZinki
• Ungazosa njani
• Ukuthatha
• Indlela yokusika: Ivatala

Ukutya imbewu yevatala

Unokuba ujwayele ukubaphalaza xa usitya - ukhuphiswano lokuhluza imbewu, nabani na? Abanye abantu bakhetha ukungabinambewu. Kodwa ixabiso lesondlo sembewu yevatala linokukuqinisekisa ngenye indlela.

Imbewu yevatala iphantsi kweekhalori kwaye ineziqu ezinesondlo. Xa zosiwe, ziyacaphuka kwaye zinokuthatha indawo ngokulula kwezinye iindlela zokutya ezingenampilo.

1. Iikhalori ezisezantsi

I-ounce enye yeenkozo zembewu yevatala iqulethe phantse. Oko akukho ngaphantsi kakhulu kunenye yeLay's Potato Chips (i-calories eziyi-160), kodwa makhe sijonge ukuba yintoni eyenza i-ounce.

Imbewu enkulu yevatala enesisindo esimalunga ne-4 yeigram kwaye iqulethe malunga neekhalori ezingama-23. Ngaphantsi kakhulu kwengxowa yeetshipsi zeetapile!

2. Magnesium

Enye yezimbiwa ezininzi ezifumaneka kwimbewu yevatala yi-magnesium. Kwi-4-gram yokukhonza, uya kufumana i-21 mg ye-magnesium, eyi-5 yepesenti yexabiso lemihla ngemihla.

Amaziko kaZwelonke ezeMpilo (NIH) acebisa abantu abadala ukuba bafumane i-420 mg yale minerali mihla le. I-Magnesium ibalulekile kwimisebenzi emininzi yomzimba. Kuyafuneka kwakhona ukugcina ukusebenza kwe-nerve kunye nemisipha, kunye ne-immune, intliziyo, kunye nempilo yethambo.

3. Intsimbi

Imbewu yevatala ene-0.29 mg yesinyithi, okanye malunga neepesenti eziyi-1.6 zexabiso lemihla ngemihla. Isenokungabonakali ngathi ininzi, kodwa i-NIH icebisa abantu abadala ukuba bafumane i-18 mg ngemini yabo.

Intsimbi yinto ebalulekileyo yehemoglobin-ethwala ioksijini emzimbeni. Kwakhona kunceda umzimba wakho ukuguqula iikhalori zibe ngamandla.

Nangona kunjalo, imbewu yevatala iqulethe i-phytate, enciphisa ukufunxwa kwentsimbi kunye nokunciphisa ixabiso lesondlo.

4. Amafutha "alungileyo"

Imbewu yevatala ikwabonelela ngomthombo olungileyo wazo zombini i-monounsaturated kunye ne-polyunsaturated fatty acids -isandla esinye esikhulu (iigram ezi-4) zibonelela nge-0.3 kunye ne-1.1 yeegram, ngokwahlukeneyo.

Ngokwe-American Heart Association, la mafutha aluncedo ekukhuseleni ukuhlaselwa yintliziyo kunye nokufa icala, kunye nokwehlisa amanqanaba e-cholesterol "embi" egazini.

5. IZinki

Imbewu yevatala ikwangumthombo olungileyo we-zinc. Banikezela malunga neepesenti ezingama-26 zexabiso lemihla ngemihla kwi-ounce enye, okanye i-4 yepesenti ye-DV kwisandla esinye esikhulu (4 gram).

I-Zinc sisinongo esibalulekileyo, esibalulekileyo kumajoni omzimba. Kuyimfuneko:

• ukwetyisa komzimba kunye neenkqubo zeemvakalelo
• Ukubuyela kwiseli kunye nolwahlulo
• izivamvo zakho zokungcamla nokunuka

Nangona kunjalo, njengentsimbi, ii-phytates zinciphisa ukufunxwa kwe-zinc.

Ungazosa njani

Ukucoca imbewu yevatala kulula. Beka i-oven yakho kwi-325 ° F kwaye ubeke imbewu kwiphepha lokubhaka. Kuya kuthatha kuphela imizuzu eli-15 ukuba bayose, kodwa unokufuna ukubashukumisela phakathi ukuze uqiniseke nokuba buhlwili.

Unokwenza imbewu ingcamle ngcono nangakumbi ngokongeza ioyile encinci yomnquma kunye netyuwa, okanye ufefe ngesinamoni kunye nothuli olukhanyayo lweswekile. Ukuba ukhetha ukunambitheka okungaphezulu, unokongeza ijusi yelamuni kunye nomgubo wesilili, okanye ipepile yecayenne.

Ukuthatha

Imbewu yevatala inezinzuzo ezininzi zezempilo. Nangona iimali zezinye iimaminerali kunye neevithamini ngaphakathi kwazo zinokubonakala ziphantsi, zisengcono kwiichips zeetapile kunye nokunye ukutya okungenampilo.

Ukutya okuninzi okuvunayo kwimbewu yevatala kuxhomekeke ikakhulu kwindlela otya ngayo. Ngenxa yokuba zincinci, kuya kufuneka utye ezimbalwa ukuze ufumane izibonelelo zazo.

Nangona kunjalo, xa uthelekisa ixabiso lazo lokondla nelokunye ukutya, imbewu yevatala iphuma phambili kakhulu.

Indlela yokusika: Ivatala