Ubwino Wabwino Wa 9 Wa Mbewu Za Chivwende

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Nthawi ina mukadzadya mavwende, osalavulira njerezo. Mukudabwa chifukwa chiyani? Mbeu za mavwende zimadzaza ndi mavitamini ndi michere yambiri. Kudya nthangala za mavwende kumaonedwa kuti ndi kotetezeka ndipo kumathandizadi kukhala wathanzi ^[1] .

Chivwende ndi chipatso chotsitsimutsa chomwe chili ndi njere zopatsa thanzi zomwe zikawotchedwa kapena zouma zimatha kudyedwa ngati chotupitsa. Amakhala ndi mafuta athanzi omwe ndi omega 3 fatty acids ndi omega 6 fatty acids. Mbeuzo ndizabwino ku thanzi lanu ndipo mafuta omwe amachotsedwa mu njewazo amathandizanso pakhungu ndi tsitsi lanu ^[ziwiri] .

Mtengo Wabwino Wa Mbewu Za Mavwende

100 g wa mbewu za mavwende zouma zili ndi 5.05 g madzi, 557 kcal (mphamvu) ndipo mulinso:

• Mapuloteni a 28.33 g
• 47.37 g mafuta onse
• 15.31 g chakudya
• 54 mg kashiamu
• 7.28 mg chitsulo
• 515 mg wa magnesium
• 755 mg wa phosphorous
• 648 mg potaziyamu
• 99 mg wa sodium
• 10.24 mg nthaka
• 0.190 mg thiamin
• 0.145 mg riboflavin
• 3.550 mg niacin
• 0.089 mg wa vitamini B6
• Zotsatira za 58 mcg

Ubwino Waumoyo Wa Mbewu Za Chivwende

1. Limbikitsani thanzi la mtima

Mbeu za mavwende zimakhala ndi magnesium, mchere wofunikira womwe umalimbikitsa thanzi la mtima ndikuwongolera kuthamanga kwa magazi. Njerezo zimakhala ndi mankhwala otchedwa citrulline, omwe amathandiza kuchepetsa kuthamanga kwa magazi kwa aortic. Kudya nyemba kumachepetsa cholesterol yanu yoyipa ndikuwonjezera mafuta m'thupi ^[3] .

2. Limbikitsani chitetezo cha mthupi

Mbeu za mavwende zimadzaza ndi ma antioxidants omwe amateteza thupi lanu ku zopweteketsa zaulere zomwe zimawononga khungu, khansa ndi matenda ena. Kuphatikiza apo, magnesium yomwe ili m'mbewu imathandizira pakulimbikitsa chitetezo chamthupi malinga ndi kafukufuku ^[4] .

3. Kukweza chonde chamwamuna

Mbeu za mavwende zimakhala ndi zinc wochuluka, mchere wofunikira wopindulitsa pa ziwalo zoberekera za abambo. Kafukufuku adachitidwa pakukhudza mafuta a mavwende pamahomoni ena ogonana monga progesterone, prolactin, testosterone, estradiol, luteinizing hormone (LH) ndi follicle yotulutsa mahomoni (FSH). Zotsatira zake zidawonetsa kuti panali kuwonjezeka kwa 5% ndi 10% ya prolactin, luteinizing hormone, estradiol, ndi testosterone ^[5] .

4. Chitani matenda ashuga

Mphamvu ya antidiabetic yotulutsa mbewu ya mavwende idaphunziridwa ndi makoswe a shuga. Zotsatira za kafukufukuyu zidawonetsa kuti kutulutsa kwa methanolic kwa mavwende kumalimbikitsa glucose homeostasis ndikuthandizira kukhala ndi thupi lolimba polimbitsa kusala kwa glucose, kulolerana kwa shuga m'kamwa, kulemera kwa thupi, chakudya ndi kudya madzi ^[6] .

5. Thandizo lochepetsa thupi

Malinga ndi kafukufuku wopangidwa ku Rajiv Gandhi University of Health Science ku Bengaluru, Karnataka, kuchotsa mbewu kwa mavwende kumakhala ndi zovuta zotsutsana. Mbeu za mavwende mumiyeso yayikulu komanso yayikulu idapatsidwa makoswe onenepa kwambiri ndipo zotsatira zake zidachepetsa kulemera kwa thupi, kudya chakudya, shuga wa seramu, cholesterol, ndi milingo ya triglyceride ^[7] .

6. Pewani nyamakazi

Mbeu za mavwende zimathandiza kupewa nyamakazi chifukwa zimakhala ndi magnesium, manganese ndi calcium. Mbewu ya mavwende yotulutsidwa m'miyeso yayikulu komanso yayikulu ikuwonetsa zochitika zazikulu za antiarthritic zomwe zathandiza kuchepetsa nyamakazi mu makoswe, malinga ndi kafukufuku wodziwika ^[7] .

7. Khalani ndi antiulcerogenic effect

The triterpenoids ndi phenolic mankhwala mu methanolic Tingafinye wa chivwende mbewu amadziwika kuti antiulcerogenic katundu. Kafukufuku adapeza kuti kumwa mbewu za mavwende kunawonetsa kuchepa kwakukulu kwa zilonda zam'mimba komanso kutsitsa acidity ^[8] .

8. Limbikitsani thanzi lachikazi

Mbeu za mavwende zimakhala ndi 58 mcg ya folate, yomwe imadziwikanso kuti folic acid kapena vitamini B9. Folate ndi vitamini wofunikira yemwe amachititsa kuti ubongo ugwire bwino ntchito ndipo imathandizira kuwongolera milingo ya homocysteine. Amayi azaka zobereka amafunikira folic acid yochulukirapo popeza kuchepa kwa vitamini iyi kumalumikizidwa ndi zilema zobereka za neural tube ^[9] , ^[10] .

9. Sungani thanzi la khungu ndi tsitsi

Mbeu ya mavwende ndi gwero labwino kwambiri la mafuta osakwaniritsidwa ndi ma antioxidants omwe amathandiza kuti khungu likhale lathanzi ndikuchepetsa ukalamba pakhungu. Itha kuthandizira kuthana ndi mavuto a khungu monga zotupa, edema, ndi zina zambiri. Komanso mafuta a mavwende amatha kuthandizira kuthana ndi ziphuphu ndipo zomanga thupi zomwe zilipo zimatha kulimbikitsa tsitsi lanu.

Momwe Mungagwiritsire Ntchito Mbewu za Chivwende

Sintha mbewu zako

Kuti mupeze zakudya zambiri kuchokera ku mbewu za mavwende, lolani kuti zimere. Ikani m'madzi usiku wonse kwa masiku 2-3 kuti mumere. Ziume padzuwa ndipo uzisangalala nazo ngati chakudya chopatsa thanzi.

Ikani mbewu zanu

Pakani nyemba mu uvuni pamadigiri 325 Fahrenheit. Zimatenga mphindi 15 kuti muotche kenako mukatha kusangalala ndi kukonkha mchere, ufa wa sinamoni, ufa wa chilli ndikuthira mafuta ndi mandimu.

Mbewu ya mavwende mpunga ^{[khumi ndi chimodzi]}

Zosakaniza:

• 1 chikho basmati mpunga
• & mbewu ya chivwende ya frac12
• 6 tsabola wofiira wouma
• 1 tsp mbewu za mpiru
• 1 tsp woyera urad dal
• Masamba ochepa a curry
• 1 tbsp mtedza wosaphika
• & frac14 tsp asafoetida
• 1 tbsp mafuta ophikira
• Mchere kuti ulawe

Njira:

• Wouma nyemba za mavwende ndi tsabola wofiira mpaka zitayamba kuphuka. Aloleni azizire.
• Pogaya iwo mu chopukusira ndi mchere.
• Thirani mafuta ophikira poto, onjezani mbewu za mpiru, urad dal, masamba a curry ndi asafoetida.
• Onjezani mtedza ndi kuwathira mwachangu kwa mphindi zochepa. Onjezani mpunga ndikusakaniza bwino.
• Onjezerani ufa wa mavwende a nthaka ndikuphika kwa mphindi zochepa mpaka mpunga utaphika.
• Kutumikireni kutentha.

1. [1]Reetapa Biswas, Tiyasa Dey ndi Santa Datta (De). 2016. 'Kuwunikiranso kwathunthu za mbewu ya mavwende - yomwe idalalidwa', International Journal of Current Research, 8, (08), 35828-35832.
2. [ziwiri]Biswas, R., Ghosal, S., Chattopadhyay, A., & De, S. D. Kuwunikiranso kwathunthu kwamafuta a mavwende a vwende-chinthu chopanda ntchito.
3. [3]Poduri, A., Rateri, D. L., Saha, S. K., Saha, S., & Daugherty, A. (2012). Kuchokera kwa Citrullus lanatus 'sentinel' (mavwende) kumachepetsa atherosclerosis mu mbewa zosowa za LDL. Journal of Nutrition biochemistry, 24 (5), 882-6.
4. [4]Tam, M., Gomez, S., Gonzalez-Gross, M., & Marcos, A. (2003). Maudindo ena omwe angakhalepo a magnesium m'thupi lanu. Magazini aku Europe azakudya zopatsa thanzi, 57 (10), 1193.
5. [5]Agiang, M. A., Matthew, O. J., Atangwho, J., & Ebong, P. E. (2015). Zotsatira zamafuta ena azikhalidwe zodyedwa pamahomoni ogonana a ma albino Wistar makoswe. African Journal of Biochemistry Research, 9 (3), 40-46.
6. [6]Willy J. Malaisse. 2009. Mphamvu ya antihyperglycemic ya Citrullus colocyntiyi imatulutsa mbewa m'madzi a streptozotocin, Matenda a kagayidwe kachakudya ndi magwiridwe antchito a shuga 2: 71-76
7. [7]Manoj. J. 2011. Ntchito zotsutsana ndi kunenepa kwambiri komanso zotsutsana ndi nyamakazi za Citrullus vulgaris (Cucurbitaceae) zomwe zimatulutsa mbewu mu makoswe. Rajiv Gandhi University of Health Science, Bengaluru, Karnataka
8. [8]Alok Bhardwaj, Rajeev Kumar, Vivek Dabas ndi Niyaz Alam. 2012. Kuwunika kwa anti-zilonda zochitika za Citrullus lanatus mbewu yochotsedwa mu makoswe a albino, International Journal of Pharmacy and Pharmaceutical Science 4: 135-139
9. [9]Mills, J. L., Lee, Y. J., Conley, M. R., Kirke, P. N., McPartlin, J. M., Wolowa, D. G., & Scott, J. M. (1995). Homocysteine ​​metabolism m'mimba yovuta yomwe ili ndi zovuta za neural-tube. Lancet, 345 (8943), 149-151.
10. [10]Kang, S. S., Wong, P. W., & Norusis, M. (1987). Homocysteinemia chifukwa chakusowa kwa anthu. Metabolism, 36 (5), 458-462.
11. [khumi ndi chimodzi]https://www.archanaskitchen.com/watermelon-seeds-rice-recipe

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