Ngaba iimbewu zikajongilanga zikulungele? Isondlo, Izibonelelo kunye nokunye

Umxholo

• Yintoni iimbewu zikajongilanga?
• Ixabiso lesondlo
• Izibonelelo zezeMpilo
• Ukudumba
• Isifo sentliziyo
• Seswekile
• Iindawo ezinokubakho ezantsi
• Iikhalori kunye neSodium
• Cadmium
• Imbewu ehlumayo
• Ilindle iibhloksi
• Izifo zomzimba
• Iingcebiso ngokutya
• Umgca osezantsi

Imbewu kajongilanga ithandwa kumxube wendlela, isonka sokutya okuziinkozo okuninzi kunye nemivalo yesondlo, kunye nokutya okulula okusengxoweni.

Zityebile kumafutha asempilweni, izithako ezincedayo zezityalo kunye neevithamini kunye neeminerali ezininzi.

Ezi zinongo zingadlala indima ekunciphiseni umngcipheko weengxaki zempilo eziqhelekileyo, kubandakanya isifo sentliziyo kunye nohlobo lweswekile 2.

Nantsi yonke into ekufuneka uyazi malunga nembewu kajongilanga, kubandakanya isondlo, izibonelelo kunye nendlela yokutya.

Yintoni iimbewu zikajongilanga?

Imbewu kajongilanga zeziqhamo zeziqhamo zikajongilanga (Helianthus annuus) ().

Imbewu ivunwa kwiintloko zentyatyambo ezinkulu zesityalo, ezinokulinganisa ngaphezu kweesentimitha ezili-12 (30.5 cm) ububanzi. Intloko enye kajongilanga inokuqulatha ukuya kuthi ga kwiimbewu ezingama-2 000 ().

Zimbini iintlobo eziphambili zezityalo zikajongilanga. Uhlobo olunye lukhuliselwa imbewu oyityayo, ngelixa enye- eyona ilinywayo- ikhuliselwe ioyile ().

Imbewu kajongilanga oyityayo ifakwe ngaphakathi kwiigobolondo ezinemigca emnyama namhlophe, ekwabizwa ngokuba yimigodi. Ezisetyenziselwa ukukhupha ioyile kajongilanga zinamaqokobhe amnyama aqinileyo.

Imbewu kajongilanga ine-flavour emnene, ene-nutty kunye nokuqina okuqinileyo kodwa okuthembekileyo. Zisoloko zosiwe ukongeza incasa, nangona unako ukuzithenga ziluhlaza.

Imbewu kajongilanga ivela kwiintloko ezinkulu zeentyatyambo zesityalo sikajongilanga. Iintlobo ezidliwayo zinobumnene, ukunambitheka kwe nutty.

Ixabiso lesondlo

Oojongilanga bapakisha izakha mzimba ezininzi kwimbewu encinci.

Izondlo eziphambili kwi-ounce enye (i-30 grams okanye i-1/4 indebe) yeembewu zikajongilanga ezomisiweyo, ezomisiweyo (3):

Imbewu kajongilanga iphezulu kakhulu ku-vitamin E nakwi-selenium. Oku kusebenza njengee-antioxidants ukukhusela iiseli zomzimba wakho kumonakalo omkhulu wasimahla, odlala indima kwizifo ezininzi ezingapheliyo (4, 5).

Ukongeza, imbewu kajongilanga ingumthombo olungileyo wezixhobo eziluncedo zezityalo, kubandakanya i-phenolic acid kunye ne-flavonoids- ezisebenza njenge-antioxidants ().

Xa imbewu kajongilanga ihluma, izityalo zazo ziyanda. Ukuhluma kunciphisa nezinto ezinokuphazamisa ukufunxwa kwezimbiwa. Ungathenga imbewu ehlumayo, eyomileyo kajongilanga kwi-intanethi okanye kwezinye iivenkile ().

Imbewu kajongilanga yimithombo egqwesileyo yezakha mzimba ezininzi-kubandakanya ivithamin E kunye ne-selenium- kunye nezixhobo eziluncedo zezityalo ezinokunceda ukuthintela izifo ezinganyangekiyo.

Izibonelelo zezeMpilo

Imbewu kajongilanga inokunceda ukuthoba uxinzelelo lwegazi, icholesterol kunye neswekile esegazini njengoko ziqulathe ivithamin E, magnesium, protein, linoleic fatty acids kunye nezityalo ezininzi (,,,).

Ngapha koko, izifundo zinxibelelanisa imbewu kajongilanga nezinye izibonelelo ezininzi zempilo.

Ukudumba

Ngelixa ukudumba kwexesha elifutshane kuyimpendulo yendalo yokuzikhusela komzimba, ukudumba okungapheliyo kuyingozi kwizifo ezininzi ezinganyangekiyo (,).

Umzekelo, ukonyuka kwamanqanaba egazi lesiphawuli esidlamkileyo se-C-esebenzayo kunxulunyaniswa nokwanda komngcipheko wesifo sentliziyo kunye nohlobo lweswekile yesi-2 ().

Kwisifundo esingaphezulu kwama-6,000 abantu abadala, abo banike ingxelo yokutya imbewu kajongilanga kunye nezinye iimbewu kahlanu ngeveki ubunama-32% amanqanaba asezantsi we-C-protein esebenzayo xa kuthelekiswa nabantu abangayityanga imbewu ().

Nangona olu hlobo lokufunda lungenakho ukubonakalisa unobangela kunye nefuthe, kuyaziwa ukuba ivithamin E - eninzi kunembewu kajongilanga- inceda ukuthoba amanqanaba eeprotheyini ezisebenza ngoku-C ().

I-Flavonoids kunye nezinye izityalo ezihlanganisiweyo kwiimbewu zikajongilanga zikwanceda ukunciphisa ukudumba ().

Isifo sentliziyo

Uxinzelelo oluphezulu lwegazi yeyona nto iphambili emngciphekweni wesifo sentliziyo, enokuthi ikhokelele ekuhlaselweni sisifo sentliziyo okanye ukubetha ().

Ikhompawundi ekwimbewu kajongilanga ibhloka i-enzyme ebangela ukuba imithambo yegazi icuthe. Ngenxa yoko, inokukunceda ukuba imithambo yakho yegazi iphumle, inciphise uxinzelelo lwegazi. Imagniziyam kwimbewu kajongilanga inceda ukunciphisa amanqanaba oxinzelelo lwegazi ngokunjalo (,).

Ukongeza, imbewu kajongilanga ityebile kwii-acid ezingafunyiswanga, ngakumbi i-linoleic acid. Umzimba wakho usebenzisa i-linoleic acid ukwenza ikhompawundi efana ne-hormone evuselela imithambo yegazi, inyusa uxinzelelo lwegazi. Le fatty acid ikwanceda ukuthoba i-cholesterol (14,).

Kwisifundo seeveki ezi-3, abasetyhini abanesifo seswekile sesi-2 abatya i-ounce enye (i-30 yeigram) yembewu kajongilanga yonke imihla njengenxalenye yokutya okunesondlo bafumana i-5% yokuhla koxinzelelo lwegazi lwe-systolic (elona nani liphezulu lokufunda) ().

Abathathi-nxaxheba bakwaphawule ukwehla kwe-9% kunye ne-12% kwi-cholesterol "embi" ye-LDL kunye ne-triglycerides, ngokulandelelana ().

Ngapha koko, kuphononongo lwezifundo ze-13, abantu abane-linoleic acid ephezulu kakhulu babenomngcipheko ophantsi we-15% weziganeko zesifo sentliziyo, njengokuhlaselwa kwentliziyo, kunye ne-21% yomngcipheko ophantsi wokubulawa sisifo sentliziyo, xa kuthelekiswa nezo ukutya ().

Seswekile

Iziphumo zembewu kajongilanga kwiswekile yegazi kunye nohlobo lwe-2 yeswekile ziye zavavanywa kwizifundo ezimbalwa kwaye zibonakala zithembisa, kodwa uphando oluthe kratya luyafuneka (, 17).

Izifundo zicebisa ukuba abantu abatya i-ounce enye (i-30 yeigram) yembewu kajongilanga yonke imihla njengenxalenye yokutya okusempilweni banokunciphisa iswekile yegazi ngokuzila malunga ne-10% kwinyanga ezintandathu, xa kuthelekiswa nokutya okusempilweni kuphela (, 18).

Iziphumo zokunciphisa iswekile yegazi kwimbewu kajongilanga inokubangelwa yinxalenye yesityalo i-chlorogenic acid (, 20).

Izifundo zikwacebisa ukuba ukongeza imbewu kajongilanga kukutya okufana nesonka kunokunceda ukunciphisa isiphumo se-carbs kwiswekile esegazini lakho. Iiprotheyini zembewu kunye namafutha athoba isantya apho isisu siphuma khona, sivumela ukukhutshwa ngokuthe ngcembe kweswekile kwii-carbs (,).

Imbewu kajongilanga iqulethe izakha mzimba kunye nemixube yezityalo ezikunceda ukunciphisa umngcipheko wokudumba, isifo sentliziyo kunye nohlobo lwesibini lweswekile.

Iindawo ezinokubakho ezantsi

Ngelixa imbewu kajongilanga isempilweni, banokubakho ukwehla okuninzi.

Iikhalori kunye neSodium

Nangona zityebile kwizakhamzimba, imbewu kajongilanga iphezulu kwiikhalori.

Ukutya imbewu kwigobolondo yindlela elula yokunciphisa isantya sokutya kwakho kunye nokutya ikhalori ngelixa utya, njengoko kuthatha ixesha ukuqhekeka kuvuleke kunye nokukhafula igobolondo nganye.

Nangona kunjalo, ukuba ujonge ityuwa yakho oyityayo, gcinani engqondweni ukuba oonokrwece- abantu abadla ngokuncanca ngaphambi kokuba bavuleke-bahlala begqunywe ngaphezulu kwe-2,500 mg ye-sodium - 108% ye-RDI-ngekomityi ye-1/4 (Iigrama ezingama-30) ().

Umxholo wesodium unokungabonakali ukuba iilebheli inika kuphela ulwazi ngesondlo kwisahlulo esityiwayo-iinkozo ngaphakathi kweqokobhe. Ezinye iimveliso zithengisa iinguqu ezinesodium.

Cadmium

Esinye isizathu sokutya imbewu kajongilanga ngokumodareyitha ngumxholo wecadmium. Esi sinyithi sinzima singazenzakalisa izintso zakho ukuba ubonakaliswe kwimilinganiselo ephezulu ixesha elide ().

Oojongilanga badla ngokuthatha ikadiyum emhlabeni kwaye bayifake kwiimbewu zabo, ke ngoko ziqulathe izixa ezithe kratya kunezinye ukutya (,).

I-WHO icebisa umda weveki engama-490 yeekhilogram (mcg) yecadmium ye-154 yeepawundi (70-kg) yabantu abadala ().

Xa abantu besitya ii-ounces ezili-9 (255 iigrem) zembewu kajongilanga ngeveki unyaka omnye, umndilili wabo oqikelelweyo wokuthatha i-cadmium unyuke ukusuka kwi-65 mcg ukuya kwi-175 mcg ngeveki. Oko kwathiwa, le mali ayikhange inyuse amanqanaba egazi le-cadmium okanye yonakalise izintso zabo ().

Ke ngoko, awufanelanga ukuba nexhala lokutya izixa ezifanelekileyo zembewu kajongilanga, njenge-ounce e-1 (iigrama ezingama-30) ngosuku - kodwa akufuneki utye ingxowa ngemini.

Imbewu ehlumayo

Ukuhluma yindlela eyandayo yokulungiselela imbewu.

Ngamaxesha athile, iimbewu zichaphazele iintsholongwane eziyingozi, ezinje nge Salmonella, enokuchuma kwimeko eshushu, efumileyo yokuntshula ().

Oku kuyinkxalabo ekhethekileyo kwimbewu kajongilanga eluhlaza ehlumayo, ekunokuthi kungabi shushu ngaphezulu kwe-118 ℉ (48 ℃).

Ukomisa imbewu kajongilanga kubushushu obuphezulu kunceda ukutshabalalisa iintsholongwane eziyingozi. Olunye uphononongo lufumanise ukuba ukomisa ngokuyinxalenye kweembewu zikajongilanga kumaqondo obushushu ayi-122 ℉ (50 ℃) nangaphezulu kuncitshiswe kakhulu Salmonella ubukho ().

Ukuba ukungcoliseka kwebhakteria kufunyenwe kwiimveliso ezithile, kunokukhunjulwa- njengoko kwenzekile kwimbewu yejongilanga eluhlaza. Ungaze uyitye imveliso ekhunjulwayo.

Ilindle iibhloksi

Ukutya inani elikhulu lembewu kajongilanga ngaxeshanye kuye kwabangela ukungqubana kwelindle- okanye ukuvalwa kwesitulo- kubantwana nakubantu abadala (,).

Ukutya imbewu kajongilanga kwigobolondo kunokunyusa ukungangqinelani kwakho, njengoko unokutya iziqwenga zeqokobhe ngokungazi, umzimba wakho ungenako ukucola ().

Impembelelo inokukushiya ungakwazi ukuba nentshukumo yamathumbu. Ugqirha wakho unokufuna ukususa ukucinywa ngelixa uphantsi kweanesthesia ngokubanzi.

Ngaphandle kokuqunjelwa ngenxa yempembelelo yelindle, unokuvuza isitulo samanzi ujikeleze ukucinywa kwaye ube neentlungu esiswini kunye nesicaphucaphu, phakathi kwezinye iimpawu.

Izifo zomzimba

Nangona i-aleji kwimbewu kajongilanga ingaqhelekanga, ezinye iimeko ziye zaxelwa. Ukuphendula kunokubandakanya isifuba, ukuvuvukala komlomo, ukurhawuzelela umlomo, umkhuhlane owomileyo, irhashalala, izilonda, ukugabha kunye ne-anaphylaxis (,,,).

Izinto ezingafunekiyo emzimbeni ziiproteni ezahlukeneyo kwimbewu. I-butterflies ye-sunflower-eyosiweyo, imbewu yomhlaba-ingaba nje nge-allergenic njengembewu epheleleyo ().

Ioyile kajongilanga esulungekileyo kunqabile ukuba iqulethe iiproteni ze-allergenic, kodwa kwiimeko ezinqabileyo, abantu abanolwazelelelo banempendulo yokulandela umkhondo weoyile (,).

Ukungavumi kweembewu zikajongilanga kuxhaphake kakhulu kubantu abachazwe kwizityalo zikajongilanga okanye imbewu njengenxalenye yomsebenzi wabo, njengabalimi bakajongilanga kunye nabafuyi beentaka ().

Kwikhaya lakho, ukondla iintaka zezilwanyana zembewu yejongilanga kunokuzikhulula ezi allergener emoyeni, ozivuzayo. Abantwana abancinci banokuba nemvakalelo kwimbewu kajongilanga ngokuchaphazeleka kwiiproteni ngolusu olonakeleyo (,,).

Ukongeza kwi-allergies yokutya, abanye abantu baye bavelisa i-aleji yokuthinta imbewu ye-sunflower, njengaxa besenza isonka esinegwele ngembewu kajongilanga, okukhokelela ekuphenduleni njengokurhawuzelela, ukuvuvukala kwezandla ().

Linganisa iinxalenye zembewu kajongilanga ukuthintela ukutya kakhulu ikhalori kunye nokuvezwa okuphezulu kwecadmium. Nangona ingaqhelekanga, ukungcoliseka kwebhaktiriya kwembewu ehlumayo, ukungqubana kwembewu kajongilanga kunye nokubhloka kwamathumbu.

Iingcebiso ngokutya

Imbewu kajongilanga ithengiswa kwiqokobhe okanye njengeenkozo ezineshelled.

Ezo ziseseqokobheni zidla ngokutyiwa ngokuziqhekeza ngamazinyo akho, emva koko ukhuphe iqokobhe- elingafanele kutyiwa. Ezi zimbewu zithandwa kakhulu kwimidlalo ye-baseball kunye neminye imidlalo yezemidlalo yangaphandle.

Iimbewu zikajongilanga eziShell ziyahluka ngakumbi. Nazi iindlela ezahlukeneyo onokuthi uzitye:

• Yongeza kumxube womzila.
• Gquba kwimivalo yegranola eyenziwe ekhaya.
• Nciphisa isaladi eluhlaza.
• Zifaka kwi-cereal eshushu okanye ebandayo.
• Nciphisa iziqhamo okanye iiparfaits zeyogathi.
• Yongeza kwiifry.
• Hlanganisa ityhuna okanye isaladi yenkukhu.
• Nciphisa imifuno ekhutshiwe.
• Yongeza kwi-veggie burger.
• Sebenzisa endaweni yamandongomane ompayini kwipesto.
• Ii-casseroles eziphezulu.
• Sila imbewu kwaye uyisebenzise njengombathiso wentlanzi.
• Yongeza kwizinto ezibhakiweyo, ezinje ngezonka kunye neefinyini.
• Dipha i-apile okanye ibhanana kwibhotolo yojongilanga.

Imbewu kajongilanga inokujika iluhlaza okwesibhakabhaka-luhlaza xa ibhakiwe. Oku kungenxa yokusabela okungenabungozi kwamachiza phakathi kwembewu ye-chlorogenic acid kunye nesoda yokubhaka - kodwa ungalinciphisa inani lesoda yokunciphisa oku ().

Okokugqibela, imbewu kajongilanga ithambekele ekubeni rancid ngenxa yomxholo wamafutha aphezulu. Zigcine kwisikhongozeli esingangeni moya kwisikhenkcisi sakho okanye kwisikhenkcezisi ukukhusela ekungqinekeni.

Imbewu kajongilanga engafakwanga neshell yinto etyiwayo ethandwayo, ngelixa iintlobo ezineshelfu zinokutyiwa zizandla okanye zongezwe kulo naliphi na inani lokutya, okufana nomxube wendlela, iisaladi kunye nezinto ezibhakiweyo.

Umgca osezantsi

Imbewu kajongilanga yenza i-nutty, i-snacky snacky kunye nokongeza okumnandi kwizitya ezingenakubalwa.

Bapakisha izakhamzimba ezahlukeneyo kunye nezityalo ezinokuthi zincede ekulweni nokudumba, isifo sentliziyo kunye nohlobo lwesibini lweswekile.

Okwangoku, zine-calorie-dense kwaye zinokukhokelela kwiziphumo ebezingalindelekanga ezingafunekiyo ukuba utya kakhulu.