Ndi mbewu zingati mu mbewu?

Mbewu ndi chotukuka chotchuka kwa anthu ambiri. Anthu ena, akuwonera TV, sangathe kuona momwe adasankhira ochepa. Ngati muyang'ana kulemera kwanu kapena mutha kuchotsa makilogalamu ochepa, muyenera kudziwa kuchuluka kwa makilogalamu.

Pali njira zambiri: dzungu, shuga, linseed, koma mbeu yotchuka kwambiri - mpendadzuwa. Iwo anayamba kudya mu nthawi zammbuyo. Masiku ano, amagwiritsidwa ntchito popanga zakudya zosiyanasiyana zokapaka ndi mbale zina. Kuti mukhale ndi lingaliro la mphamvu ya mbewu zosiyanasiyana, tiyeni tione njira iliyonse mwatsatanetsatane.

Ndi ndalama zingati zomwe ziri mu mbewu za mpendadzuwa?

Mphamvu yamagetsi ndi 566 kcal pa 100 g Inde, ndizochepa kwambiri, koma ubwino wa mbewu zimatherapo izi. Zakudyazi zimaphatikizapo omega-3 fatty acids, zomwe zimafunika kuti thupi likhale lopaka thupi, lomwe ndi lofunikira kuti lichepe. Kuonjezera apo, omega-3 amachepetsa kolesterolo ndipo imalimbitsa chitetezo cha mthupi. Mbewuyi ilipo mapuloteni, omwe ndi ofunikira kulemera. Zidzakhalanso zothandiza kudziwa kuchuluka kwa zopatsa mphamvu mu mbewu yokazinga. Chida chimene chachitidwa ndi kutentha kwapakati chimakhala ndi 601 kcal pa 100 g koma kumbukirani kuti panthawiyi zinthu zina zothandiza zikuwonongedwa. Tiyeni tipeze yankho: Ngati mutengapo mbale ndi chofufumitsa kapena maswiti kwa mbewu, mukhoza kuchepetsa thupi ndipo nthawi imodzi mumapindulitsa thupi.

Ndi ndalama zingati zomwe ziri mu mbewu za dzungu?

Mphamvu yamagetsi yotereyi ndi yochepa ndipo ndi 541 kcal pa 100 g. Mbewu za dzungu zimaphatikizapo amino acid L-tryptophan, yomwe imakhala thupi la serotonin, yofunikira kuti mukhale wabwino. Mukhale ndi mbewu za mpendadzuwa mapuloteni ndi chitsulo, omwe ndi ofunika kwambiri kwa odyetsa. Muli mankhwala ndi omega-3, komanso pectins, omwe amatsuka thupi la zinthu zovulaza ndi madzi owonjezera. Mphamvu ya mbewu yokazinga imakula ndipo ndi 600 kcal pa 100 g.

Ndi ndalama zingati zomwe ziri mu mbewu za sesame?

Njirayi imatengedwa ngati caloriki, chifukwa pa 100 g pali 582 kcal. Mbewu za sitsamba zimakhala ngati mankhwala ofewa ofewa, zomwe zimathandiza kuthetsa matumbo. Zopangidwazo zili ndi mitsempha yambiri, yomwe imapangitsa kuti chiwerengero cha m'mimba chikhale bwino. Palinso mafuta opangidwa ndi polyunsaturated mmenemo, omwe amachepetsa kuchuluka kwa cholesterol m'magazi . Nkhumba zing'onozing'ono za shuga zikhoza kuwonjezeredwa ku saladi ndi mbale zamasamba.