Monga mwana, kodi munayamba mwachita mantha mutameza? mbewu za chivwende mukutafuna chipatso chokomacho? Tangoganizani: simuli nokha! Koma, pamene tikukula, chinyengo chikutizungulira kudya njere za chivwende zinkawoneka kuti zatha. Zikumbukiro zonse zaubwana pambali, kukhala ndi njere zodzaza mkamwa mukamadya mavwende ndizovuta kwambiri. Komabe, pali zambiri ku chipatso chowutsa mudyo ndi njere zake kuposa zomwe zimawonekera.
Monga momwe timayamikirira ulusi wazakudya ndi zina zakudya za mavwende , makamaka masiku adzuŵa, njere zake zimakhala zolemera kwambiri magwero angapo zakudya . Osati mbewu za chivwende zokha (zokazinga ndi kuphuka, ndithudi!) ndizokoma komanso zathanzi; amaperekanso changwiro kuonjezera ubwino wa madzi zimene thupi lathu limafunikira. Lipoti la kafukufuku lofalitsidwa ndi International Journal of Science and Research (IJSR) limati, Kafukufuku wambiri wasonyeza kuti mbewu za Cucurbitaceae Mitundu (ya banja la zomera zomwe mavwende amakhala) ndi magwero a zakudya monga mapuloteni, mchere ndi lipids komanso zosakaniza za mankhwala achilengedwe.
Mtengo Wopatsa thanzi wa Mbewu za Chivwende
1. Otsika Kalori
Mbeu zapamwambazi zili ndi zopatsa mphamvu zochepa. Ma gramu asanu a mbewu za chivwende ali ndi pafupifupi 30 calories.
2. Magnesium
Kukhala ndi magnesium wambiri, Mbeu za chivwende zimathandizira kubwezeretsa ndi kulimbikitsa kagayidwe kachakudya m'thupi , chitetezo chokwanira komanso dongosolo lamanjenje. Kuphatikizika kwa magalamu 5 a mbewu za chivwende kukupatsani 25 mg ya magnesium mthupi lanu. Tsiku lililonse, thupi lathu limafunikira 420 mg ya magnesium, malinga ndi National Institutes of Health (NIH).
3. Chitsulo
Thupi lathu limafunikira 18 mg yachitsulo tsiku lililonse kuti ligwire ntchito moyenera, komanso Mbeu za mavwende ndi njira yabwino yoperekera matupi athu kukhudza kwachitsulo . Zing'onozing'ono za mbewu zapamwambazi zimakhala ndi .3 mg yachitsulo, yomwe imapanga 1.6 peresenti ya chakudya cha tsiku ndi tsiku.
4. Mafuta abwino
Wolemera ndi monounsaturated ndi polyunsaturated fatty acids-mitundu ya mafuta omwe amaonedwa ngati mafuta abwino-mbewu za chivwende'' gawo lochepa chabe likhoza kubwereketsa thupi lanu 0,3 ndi 1.1 magalamu motsatira.
5. Zinc
Mbewu za chivwende ndi gwero lalikulu la zinc , amene imathandizira chitetezo chathu ndi neural system, kumathandiza chimbudzi , kukulanso kwa maselo ndi kumva kununkhiza. Magilamu anayi kapena asanu a njere za chivwende amatha kuphimba 20 mpaka 25 peresenti ya zinc zomwe thupi lanu limafunikira. .
Ubwino Wa Mbeu Za Chivwende Pathanzi
1. Amachepetsa Kuthamanga kwa Magazi
Kuphatikizidwa ndi omega-3 fatty acids, zinc, magnesium ndi mkuwa, Mbewu za chivwende zimathandizira kuchepetsa kuthamanga kwa magazi , ndipo zimathandiza kuti magazi aziyenda bwino.
2. Imawonjezera Mphamvu ya Kukumbukira
Ngati mukufuna kugwiritsa ntchito mphamvu zonse za kukumbukira kwanu , dumphirani pa kalabu ya mbewu za chivwende.
3. Imathandiza Kuwongolera Shuga
Mbeu za chivwende ndi mayankho achilengedwe pakuwongolera matenda a shuga . Ngati mukudwala kuchuluka kwa shuga m'magazi kusinthasintha, yesani kuphatikiza mbewu iyi muzakudya zanu.
4. Kuwonjezeka kwa Metabolism
Kuyambira Mbeu za mavwende zili ndi shuga wotsika , ndi akamwe zoziziritsa kukhosi kwapakati pa tsiku. Amakhalanso olemera mu omega3 fatty acids wathanzi, omwe amathandiza kuti magazi aziyenda komanso metabolism. Komabe, ngati mutenga gawo lalikulu, pali mwayi woti mutha kuyamba kulemera . Samalani ndi kuchuluka.
5. Amateteza Matenda Osteoporosis
Ngati muli nazo mafupa ofooka ndi chikhalidwe cha matenda osteoporosis, mwayi kuti mafupa anu osalimba ndi otsika. Yesani kuphatikiza njere za chivwende, zomwe zilinso ndi mkuwa wambiri, manganese ndi potaziyamu, muzakudya zanu kuti muthane ndi vutoli.
6. Chitetezo Chowonjezera Chakudya
Ngati mukukumana ndi chifuwa, chimfine kapena matenda ena obwera chifukwa cha ma virus, onjezerani zakudya zapamwambazi muzakudya zanu. onjezerani chitetezo chanu chamthupi chilimbikitso chofunikira kwambiri .
Malangizo Othandizira: Wolemera ndi ubwino wa multivitamins monga vitamini B, folate, niacin, vitamini B6, magnesium, iron, zinki, pakati pa zakudya zina, Mbewu za mavwende ziyenera kukhala muzakudya za aliyense . Kuchokera kumanjenje kupita ku chitetezo chamthupi ndi metabolism, Mbewu za mavwende zimathandizira kuti ntchito zonse zaumoyo zizikhala bwino . Aphatikizepo muzakudya zanu tsiku lililonse.
Ubwino Wa Mbewu Za Chivwende Pa Khungu
1. Imasunga Kukhazikika Kwa Khungu|
Mbeu za chivwende sizimangopindulitsa thupi lanu komanso zimakhala zabwino pakhungu lanu. Popewa kupewa ziphuphu zakumaso pochotsa kukhumudwa komanso koyambirira zizindikiro za ukalamba , kudya nthawi zonse kwa mbewu zapamwambazi kungapangitse kuti khungu lanu likhale lolimba.
2. Moisturises Khungu
Kuyambira Mbeu za chivwende zili ndi mafuta ambiri abwino , iwo amakonda kupereka wosanjikiza moisturizing pa khungu lanu komanso kupereka kulimba ndi kuteteza matenda onse khungu kutali.
3. Zimalepheretsa Kutsekeka Kwa Pores
Tsegulani pores ndi imodzi mwamavuto omwe amayi amakumana nawo. Komabe, kugwiritsa ntchito akupanga mbewu za chivwende kapena mafuta a chivwende angakuthandizeni ndi njira yabwino yothetsera pores yotseguka.
Malangizo Othandizira: Njira yabwino kwambiri pindulani khungu lanu mwa kusisita nkhope yanu ndi mafuta ambewu ya chivwende . Izi zidzakuthandizani kutseka pores anu otseguka ndikukupatsani ngakhale khungu kamvekedwe .
Ubwino Wa Mbewu za Chivwende Patsitsi
1. Tsitsi Lakuda Ndi Lonyezimira
Popeza mbewu za mavwende ndi gwero lambiri lamkuwa, lomwe limapangitsa kupanga melanin m'thupi, ndilabwino kwambiri ku thanzi lanu la mane. Komanso imalepheretsa imvi nthawi yake .
2. Palibe Kusweka Tsitsi
Monga momwe mbewu yapamwambayi imapangitsa khungu lanu kukhala lonyowa , ndi gwero lalikulu lomwe limalimbitsa tsitsi lanu ndi amaletsa kusweka kwa tsitsi pamlingo waukulu.
Mtundu wa Pro: Sakanizani mafuta ambewu ya chivwende ndi mafuta aliwonse onyamula omwe mungasankhe ndipo kutikita m'mutu mwako kamodzi pa sabata. Siyani kwa maola 3-4 ndikutsuka ndi shampoo yofatsa ndi madzi ofunda kuti mupeze zotsatira zabwino.
Njira Zophatikizira Mbewu za Chivwende Pazakudya Zanu
1. Kuwawotcha
Njira yabwino komanso yofala kwambiri yochitira kudya njere za chivwende ndi kuziotcha . Ikani njere za chivwende mu uvuni pamwamba pa pepala lophika ndikuyika kutentha kwa 325 ° F kwa mphindi 15. Kapenanso, mukhoza kuwawotcha pa chitofu cha gasi.
2. Ziphukira
Njira yathanzi kwambiri kudya mavwende mbewu ndi kupanga kudya mphukira zake . Komabe, njira yolola mbewu zimenezi kumera imatenga nthawi yaitali. Zilowerereni mbewu m'madzi kwa usiku wonse kapena mpaka mutawona zikumera. Izi zitha kutenga masiku 2-3, kutengera kutentha. Zikamera zikakonzeka, mutha kuziwumitsa mu uvuni kapena kuziwonetsa dzuwa. Mulimonsemo, iwo ali okonzeka kuwonjezera phindu pazakudya zanu.
3. Mafuta a Mbeu ya Chivwende
Mukhozanso kuchotsa mafuta ku mbewu za chivwende ndikugwiritsa ntchito ngati chovala cha saladi. Kuchotsa mafuta mu njere za chivwende kungakhale ntchito yayitali kwambiri. Anthu ambiri amakonda gulani mbewu za mavwende kuchokera kumsika. Komabe, chonde dziwani, zitha kukhala zodula pang'ono poyerekeza ndi zinthu zina zomwe zimapindulitsanso chimodzimodzi.
Malangizo a Femina Wellness Katswiri pa Mbewu za Chivwende
Mukangosankha zomwe mwasankha kuti mudye kapena kuphatikiza mbewu za chivwende muzakudya zanu, onetsetsani kuti mwawongolera gawolo. Ngakhale mbewu zapamwambazi ndizabwino thupi lanu, ngati zitadyedwa kwambiri, zitha kuyambitsa kunenepa . Njira yabwino yowadyera ndi yokazinga ngati chotupitsa chapakati masana kapena pakati pausiku kuchiza zowawa za njala .
Chinsinsi cha mkazi: Buluu Wa Mtedza, Njere Ya Mavwende, Ndi Mixed Berry Smoothie
Chinsinsichi chikugawidwa ndi chef Rakesh Talwar, The Terrace, A Maiden Affair
Zosakaniza:
Peanut butter 30 gm
Sakanizani zipatso 50gm pa
Mbeu za Watermelon 30gms
Banana 1 pc
Ndi mkaka 45ml
Uchi wokoma
Njira:
- Sakanizani zonse zomwe zili pamwambapa mu pulogalamu yazakudya.
- Thirani mu mbale.
- Kongoletsani ndi granolas, kokonati yosakanizidwa, njere za chivwende, zipatso ndi uchi wothira.
FAQs Pa Mbewu za Chivwende
Q Kodi mbeu za mavwende ndi zabwino kumeza kapena kudya?
KWA. Mosiyana ndi chinyengo chodziwika bwino, Mbeu za mavwende ndi zotetezeka kumeza. Komabe, monga chakudya chilichonse cholimba, njira yabwino yodyera ndikupeza zabwino zonse zathanzi, ndikukutafuna moyenera. Akatswiri azachipatala amati kapu imodzi ya mbewu za chivwende imatha kupereka ma gramu 10 a protein mthupi lathu. Lilinso ndi mkuwa, zinc, multivitamins, magnesium, ndi zakudya zina zomwe zimatha kulimbikitsa ntchito ya thupi lathu mpaka kufika pamlingo waukulu.
Q Kodi mbeu za mavwende zimene zaphuka zathanzi?
KWA. Mbeu zamtundu uliwonse zomwe zidamera zimakhala zopatsa thanzi kuposa momwe zimakhalira. Mbeu zophuka za mavwende zimakhala ndi michere yambiri komanso.
Q: Kodi mbewu za mavwende zimakoma bwanji?
KWA. Poyamba, tiyeni tiyike izo pamenepo mbewu za chivwende sizili ngati chivwende . Mwa kukoma, amakhala ngati mpendadzuwa kapena mbewu za fulakesi , ndi chikoka kwa izo.
