Ko mbeu ndeyekudya mune zvekudya zvako here? Kana zvisina kudaro, ivo vanofanira kunge vari. Kushandiswa kwembeu kuri kuwedzera kukuvonga mune chikamu kusvika mukududzirwa kwekupedzisira kwechia uye hemp mbeu. Uye nechikonzero chakanaka: mbeu inopa simba rekudya. Yakapetwa nefiber, omega-3 fatty acids, mapuroteni, uye mavitamini anokosha nemaminerari , mbeu mbeu dzePC-friendly. Mbeu dzine zvinyorwa zviduku, saka hazvirevi kuti insulini inowedzera.
Zvinonyanya kukosha, zvakachengeteka kune vanhu vane chirwere chekudya.
Kunyangwe iwe uchida kuzvidya uri woga kana kusanganiswa mune zvimwe zvekudya, hezvino mbeu 5 dzinonwisa kuwedzera pane kudya kwako zvino.
Sunflower Seeds
Usangogadziridza mbeu yearideri kune bhadhi. Mbeu yeSaruvati inopfuma mu magnesium uye selenium. Vanewo mavitamini E, vane vitamin anogadzikana uye anoshanda se antioxidant. Serofure mbeu inopa cardio-kudzivirira zvikomborero nekuda kwehupfumi hwehupenyu hweku cholesterol-kuderedza mbeu sterols. Sakanidza mbeu yehushoni yehuta kune yakanakira tanini kana chikafu yehadhi, shandisa mbeu yearideri pane zviyo zvinotonhora uye zvinotonhora, kana kushandisa mbeu dzakasvibirira yegorota kuti ufukidze nyama yako kana hove panzvimbo yeupfu.
Pumpkin Mbeu
Kutora mapanga maHarloween? Usadonha mbeu! Mbeu yepumpkin (inonziwo pepitas) inopa zvakawanda zvePCOS kurwisa michero zvinosanganisira magnesium, phosphorus, manganese, mhangura, iron, uye zinc.
Kushaya kweZinc kunobatanidza ne androgenic alopecia (kusuruvara kwevhudzi). Mbeu yepumpkin inopa nzvimbo yakanaka yemafuta anonzi monounsaturated, mapuroteni, B-vitamini, uye vitamini A. Izvo zvinewo beta-sitosterol, sterol yemiti inoshanda kuderedza cholesterol, kukurudzira maitiro ezvirwere zvezvirwere uye inogona kubatsirawo ne-androgenic alopecia nekudzivirira kutendeuka kwe testosterone ku dihydrotestosterone (DHT).
Mbeu yepumpkin inokonzera mabiko makuru kana inogona kukandwa mukati me saladhi, yogurt zvakakwana, miriwo kana oatmeal. Kuti uite mbeu yako yemapukisi pamba, shenura uye uomise uye chechi yegorosi nechinguva chiduku chinoshandiswa nemafuta emuorivhi uye zvinonaka zvako zvinonhuwira zvakadai seminamoni uye nutmeg kana kuti zvinonongedza pamwe nepayenne pepper.
Sesame Mbeu
Kunze kwekupfuma mu calcium, magnesium, uye zinc, mbeu yeesame ndiyo protein yakakwana. Mbeu dzeSesame dzingabatsira kuderedza cholesterol nekuda kwezvakakosha zvemuti sterols sesamin uye sesamolin. Sesamin yakawanikwawo kuti inodzivirira chiropa kubva mune zvinokonzera kukanganisa. Shandisa mbeu yeesame ku jazz kumusoro-fry kana kushambadza uye ushandise sekudya kwehove kana yehuku. Izvi zvinomera asi zvisina kusimba zvakare chinhu chinoshandiswa kushandisa mu saladhi.
Chia Seeds
Chinhu chikuru pamusoro pembeu yeChia ndeyekuti ivo vanozadza. Imwe chete puniki yezviyo mbeu inogadzira zvinokwana magiramu mashanu e fiber. Kana ichivhenganiswa nemvura, mbeu dzechia dzinoumba gel-kufanana nekushanda kwakakosha kushandisa mu smoothies, soups, oatmeal uye kunyange sechinotsiva mazai muzvinhu zvakawanda zvakabikwa. Mbeu dzeChia dzakapfuma mu calcium, magnesium, iron, zinc, uye b-vitamini, uye inopa mukana wakanaka wemafuta omega-3.
Hemp Seeds
Uchangodya mbeu dzakasiyana-siyana uye uri kutsvaga chimwe chinhu chakasiyana zvakasiyana here?
Ipai mbeu yegomba kuedza! Izvi zvinomera uye zvinokonzera mbeu zvinotakura mapuroteni, omega-3 mafuta, uye fiber. Inofungidzirwa seprotheni yakakwana, mbeu ye hemp inopa ma gramu mashanu emapuroteni mu 2 tablespoons, ichiita kuti vawedzere kugamuchirwa kune vegan uye kudya kwezvinomera. Zvidye ivo pachavo kana kusanganisa mu oatmeal, yogurt, uye smoothies, kana kukanda mu saladhi kana pilaf-mikana isingagumi.