Imbewu kajongilanga isenokwenza iinkumbulo zemidlalo yebaseball esakhula—yaye ngesizathu esivakalayo. Ezi mbewu zincinci zilulawulo lwesondlo ekhaya. Ukongeza imbewu kajongilanga ekutyeni kwakho kunokwenza imimangaliso kulusu lwakho, intliziyo, ukungakhuseleki kunye nempilo iyonke. Qhubeka ufunda ukuze ufumane izizathu ezine ezilungileyo zokuba uqalise ukuzongeza kwiisnacks zakho ozithandayo ukuze ukhulise impilo.
IiNzuzo zeMpilo yeeNtiImbewu kajongilanga Isondlo
Kunzima ukukholelwa ukuba isondlo esininzi sinokupakishwa kwimbewu enye encinci. Nalu ulwazi lwezondlo lwe-ounce enye yembewu kajongilanga egcadiweyo eyomileyo, ngaphandle kwetyuwa, ngokwe USDA :
-
I-Brokholi, i-Mushroom kunye ne-Beef Stir-Fry
-
Intlanzi eBaked & Kale Lavash Wraps
-
I-Tteokbokki (i-Cice Rice Cake) Iresiphi izisa ubuNtu ngaphambili
-
Yintoni omawuyipheke xa ungayifumani into oyifunayo kwiVenkile yokutya
-
Isizathu esiyiNtloko soMrhwebi uJoe awenzi i-Curbside Pickup okanye ukuhanjiswa
-
ICinnamon-Sugar Ukutsalwa-Apart Rolls
-
I-ThePrep: I-High-Protein ye-20-Minute ye-Summer Dinners
-
Iimbotyi eziphekwe kancinane
-
Umahluko wokwenene phakathi kweWendy kunye neBurger King Burgers
-
Ungalibamba njani Itheko leHolide njengePro, ngokweengcali
-
Esi sisiXhobo se #1 seKitchen uDrew Barrymore akakwazi ukuphila ngaphandle
-
Abathandi beCostco bayazithanda ezi Mbewu zaMathanga ziHlumeneyo
Ngelixa imbewu kajongilanga iphezulu ngokutyebileyo kwi-ounce enye ekhonzayo, yenziwe ubukhulu becala ngamafutha e-mono- kunye ne-polyunsaturated. Ngokutsho kwe American Heart Association , ezi ntlobo zamafutha zi-anti-inflammatory kunye nentliziyo-enempilo. Ukongeza, imbewu kajongilanga ngumthombo olungileyo wefayibha kunye neprotheyini, yongeza ukomeleza okunesondlo kwiibhari zakho ezizithandayo zegranola, iisaladi kunye nezinye iiresiphi.
apho unokufumana khona ubisi oluncomekayo
Imbewu yejongilanga nayo iphantse ingenayo i-sodium ngokwayo, kodwa iimveliso ezininzi zembewu zikajongilanga ezipakishweyo zilayishwa ngetyuwa-enye i-brand brand ethandwayo ipakisha i-70% ye-sodium yakho ekhuthazwayo yemihla ngemihla ngokukhonza! Kubalulekile ukuba uqaphele ileyibhile yesondlo nanini na xa ugcina imbewu kajongilanga ukuze uyisebenzisele ukutya okanye kwiresiphi.
Emily Simion/Getty Imifanekiso
inkukhu ifaka i-mac n cheese calories
Imbewu kajongilanga Ziqhayisa ngeeNzuzo ezichasene nokudumba
Imbewu ye-trendy-efana yahlula kunye ne-hemp-ayiyiyo yodwa ekukholelwa ukuba inikezela ngeenzuzo ezichasayo. Nangona ukuvuvukala kuyinto eqhelekileyo-kwaye kuyimfuneko-impendulo yokulimala emizimbeni yethu, ukuvuvukala okungapheliyo kwenkqubo kusemva kwezifo ezininzi, ngokutsho kwengxelo ka-2019 epapashwe Unyango Lwendalo . Ezi zifo ziquka isifo senhliziyo, umhlaza, uhlobo lwe-2 yeswekile, izifo ezizimelayo, ukuphazamiseka kwe-neurological, i-metabolic syndrome kunye noxinzelelo lwegazi. Ukutya ukutya okuneempawu ezichasayo kunokunceda ukulwa nokuvuvukala kwenkqubo, kunye nophando, njengokuhlaziywa kwe-2017 epapashwe IChemistry Central Journal , ibonisa ukuba imbewu ye-sunflower ingaba enye yalezi zidlo ezichasayo.
Top Vegetarian Protein imithomboImbewu kajongilanga Yomeleza Impilo Yakho Yentliziyo
Ukusetyenziswa ngokulinganiselweyo kwamafutha angaxutywanga kubonakaliswe ukuphucula impilo yentliziyo yomntu. Imbewu yejongilanga, umzekelo, inokwehlisa i-LDL kunye ne-cholesterol epheleleyo, ngophononongo luka-2022 olupapashwe kuyo Inkqubela phambili kwiZondlo . Ukwenza umzamo wokutya amafutha amaninzi anentliziyo, njengamafutha e-mono- kunye ne-polyunsaturated afumaneka kwimbewu kajongilanga, angenza impembelelo entle kwimpilo yentliziyo yakho.
Ezona zinto zimbi kunye nezona zilungileyo zokuZitya ngeNtliziyo yakhoImbewu kajongilanga inceda ekukhuseleni nasekulweni nokugula
Imbewu kajongilanga ngumthombo olungileyo okanye ogqwesileyo wamavithamini kunye neeminerali eziyimfuneko, ezimbini zazo zizinc kunye neselenium. Uphononongo lwe-2017 olupapashwe kwiphephancwadi Izondlo ibhekisa kwi-zinc 'njengomgcini-sango we umsebenzi omzimba ' kuba inceda ukuphuhlisa nokugcina umsebenzi ofanelekileyo weeseli zomzimba. I-Zinc isebenza njenge-antioxidant yokulwa neeradicals zamahhala.
I-Selenium ikwadlala indima ekulweni ukudumba kunye nosulelo, kunye nokuqinisa ukhuselo lomzimba, ukuqinisekisa ukuba imizimba yethu ivelisa impendulo efanelekileyo kubo nabaphi na abangeneleli, ngokutsho kophononongo luka-2019. Uphononongo olubalulekileyo kwi-Biochemistry kunye ne-Molecular Biology . Le minerali nayo ibonakaliswe njengenxalenye ebalulekileyo yokufezekisa impilo yengqondo kunye nokuphucula ukudandatheka, ngokuhlaziywa kwe-2018 Izondlo . Kwaye ngokophononongo luka-2021 ngaphakathi Imida kwiNeuroscience , i-selenium ibonisa isithembiso ekukhuseleni ukuphazamiseka kwe-neurodeergenerative-njenge-Alzheimer's-kunye.
Umgqomo wenkuku othosiweyo
Imbewu kajongilanga kukutya okukhulu koomama abalindeleyo
Ingaba unethemba lokuba nomntwana, ukhulelwe okanye uzama nje ukulandela ukutya okunokulinganisela, imbewu kajongilanga inokuninzi onokuyinika. Ezi mbewu zingumthombo olungileyo we-zinc kunye ne-folate ngelixa ingumthombo obalaseleyo we-vitamin E. Ngokutsho kwe Umbutho waseMelika wokukhulelwa , i-vitamin E ibalulekile kwimpilo yangaphambi kokubeletha, njengoko inceda umntwana okhulelweyo aphuhlise kwaye asebenzise iiseli ezibomvu zegazi kunye nezihlunu. I-Folate ixhasa i-placenta kwaye inceda ukukhusela i-spina bifida, ngelixa i-zinc inceda ukuvelisa i-insulin kunye ne-enzymes.
I-Vitamin E ikwasisondlo esiphambili sokufikelela oko 'kukhanya kokukhulelwa.' Kusenokwenzeka ukuba uthenge imveliso yokhathalelo lwesikhumba ethanda ukuba nevithamin E kuyo. Uphando, kubandakanywa isifundo se-2021 kwi IiNgxelo zeNzululwazi , icebisa ukuba i-vitamin E ilwa nomonakalo we-UV kwaye yondla ilungu lakho elikhulu-isikhumba sakho. Imbewu kajongilanga ipakisha ngaphezu kwesinye kwisithathu sezidingo zakho zemihla ngemihla ze-vitamin E.
Umgca ongezantsi
Ngelixa kungekho kutya kunyango-konke, ukufaka imbewu yejongilanga kwisidlo sakho kuya kongeza uninzi lweenzuzo zempilo. Kulula ukuzongeza kwiiresiphi zakho ozithandayo; sithanda ukuwaphosa kwi-Broccoli Salad kunye ne-Bacon okanye siyenze enye yeenkwenkwezi kwi-Homemade Multi-Seed Crackers yethu. Okanye unokumane uzitye njengoko zinjalo.