6 Super Healthy Mkpụrụ I Kwesịrị Rie

Ndinaya

• 1. Flaxseeds
• 2. Chia Mkpụrụ
• 3. Hemp Mkpụrụ
• 4. Osisi Sesame
• 5. Mkpụrụ Mkpụrụ
• 6. Mkpụrụ Sunflower
• Isi Okwu

Mkpụrụ nwere niile mmalite ihe ndị dị mkpa iji ghọọ osisi dị mgbagwoju anya. N'ihi nke a, ha na-edozi ahụ nke ukwuu.

Mkpụrụ bụ isi mmalite nke eriri. Ha nwekwara abụba ndị nwere ahụ ike, abụba polyunsaturated na ọtụtụ vitamin dị mkpa, mineral na antioxidants.

Mgbe ị na-eri dị ka akụkụ nke nri siri ike, mkpụrụ nwere ike inye aka belata shuga shuga, cholesterol na ọbara mgbali elu.

Isiokwu a ga-akọwa ọdịnaya na ahụ ike dị mkpụrụ isii n'ime mkpụrụ osisi kachasị mma ị nwere ike iri.

1. Flaxseeds

Flaxseeds, nke a makwaara dị ka linseeds, bụ nnukwu ihe na-enye eriri na abụba omega-3, ọkachasị alpha-linolenic acid (ALA).

Otú ọ dị, abụba omega-3 dị n'ime shei fibrous nke mkpụrụ ahụ, nke ụmụ mmadụ na-enweghị ike ịgbari ngwa ngwa.

Ya mere, ọ bụrụ na ịchọrọ ịbawanye ọkwa omega-3 gị, ọ kachasị mma iri flaxseeds nke etinyere ala (,).

Otu gram 1-ounce (gram 28) nke flax nwere ọtụtụ nri na-edozi (3):

• Calorisị: 152
• Eriri: 7.8 gram
• Protein: 5.2 gram
• Monounsaturated abụba: Gram 2,1
• Omega-3 abụba: 6.5 gram
• Omega-6 abụba: 1,7 gram
• Manganese: 35% nke RDI
• Thiamine (vitamin B1): 31% nke RDI
• Magnesium: 28% nke RDI

Flaxseeds nwekwara ọtụtụ polyphenol dị iche iche, ọkachasị lignans, nke na-arụ ọrụ dị ka antioxidants dị mkpa na ahụ ().

Lignans, yana fiber na omega-3 abụba na flaxseeds, ha niile nwere ike inye aka belata cholesterol na ihe ndị ọzọ nwere ike ibute ọrịa obi ().

Otu nnukwu ọmụmụ jikọtara nsonaazụ ndị ọzọ iri abụọ na asatọ, na-achọpụta na iri flaxseeds belatara ogo nke LDL cholesterol “ọjọọ” site na nkezi nke 10 mmol / l ()

Flaxseeds nwekwara ike inye aka belata ọbara mgbali. Nyocha nke ọmụmụ 11 chọpụtara na flaxseeds nwere ike belata ọbara mgbali elu mgbe a na-eri ya kwa ụbọchị maka ihe karịrị izu 12 ().

Di na nwunye abuo egosiputa na iri flaxseeds nwere ike belata ihe omuma nke uto etuto nke umuaka ndi nwere oria ara, ma nwekwa ike belata onodu cancer (,,).

Nke a nwere ike ịbụ n'ihi lignans na flaxseeds. Lignans bụ phytoestrogens ma yie estrogen nke nwanyi na-enwe mmekọahụ.

Kedu ihe ọzọ, egosiputa uru ndị yiri ya banyere ọrịa cancer prostate na ụmụ nwoke ().

Na mgbakwunye na mbenata ihe ize ndụ nke ọrịa obi na kansa, flaxseeds nwekwara ike inye aka belata shuga shuga, nke nwere ike inye aka belata ihe ize ndụ nke ọrịa shuga ().

Na nchikota: Flaxseeds bụ ezigbo ihe na-enye eriri, abụba omega-3, lignans na nri ndị ọzọ. Otutu ihe akaebe egosila na ha nwere ike belata cholesterol, ọbara mgbali na ọbụna ihe ize ndụ nke kansa.

2. Chia Mkpụrụ

Mkpụrụ osisi Chia dị nnọọ ka flaxseeds n'ihi na ha bụkwa ezigbo isi iyi nke eriri na abụba omega-3, tinyere ọtụtụ nri ndị ọzọ.

1 ounce (gram 28) nke mkpụrụ osisi chia nwere (15):

• Calorisị: 137
• Eriri: Gram 10.6
• Protein: 4,4 gram
• Monounsaturated abụba: 0,6 gram
• Omega-3 abụba: Gram 4,9
• Omega-6 abụba: 1.6 gram
• Thiamine (vitamin B1): 15% nke RDI
• Magnesium: 30% nke RDI
• Manganese: 30% nke RDI

Dị ka flaxseeds, mkpụrụ osisi chia nwekwara ọtụtụ polyphenols antioxidant dị mkpa.

N'ụzọ na-akpali mmasị, ọtụtụ ọmụmụ egosiwo na iri mkpụrụ osisi chia nwere ike ịba ụba ALA n'ime ọbara. ALA bụ omega-3 dị mkpa nke nwere ike inye aka belata mbufụt (,).

Ahụ gị nwere ike ịgbanwe ALA n'ime abụba omega-3 ndị ọzọ, dị ka eicosapentaenoic acid (EPA) na docosahexaenoic acid (DHA), nke bụ abụba omega-3 dị na azụ mmanụ. Agbanyeghị, usoro ntụgharị a na ahụ anaghị arụ ọrụ nke ọma.

Otu nnyocha egosiwo na mkpụrụ osisi chia nwere ike ịbawanye ogo nke EPA n'ime ọbara ().

Mkpụrụ osisi Chia nwekwara ike inye aka belata shuga shuga. Di na nwunye abuo egosiputala na nkpuru chia nile na ala dikwa oke nkpa iji belata shuga obara ozugbo emechara nri,,.

Nnyocha ọzọ chọpụtara na, yana mbenata shuga shuga, mkpụrụ osisi chia nwere ike belata agụụ ().

Chia mkpụrụ nwekwara ike belata ihe ize ndụ nke ọrịa obi ().

Nnyocha nke mmadụ 20 nwere ụdị ọrịa shuga 2 chọpụtara na iri 37 gram nke mkpụrụ chia kwa ụbọchị maka izu iri na abụọ belata ọbara mgbali elu na ọkwa nke ọtụtụ kemịkal na-egbu egbu, gụnyere protein C-reactive (CRP) ().

Na nchikota: Mkpụrụ osisi Chia bụ ezigbo isi iyi abụba Omega-3 ma na-arụ ọrụ nke ọma n'ịbelata shuga shuga na ibelata ihe egwu maka ọrịa obi.

3. Hemp Mkpụrụ

Mkpụrụ osisi Hemp bụ ezigbo ihe na-enye protein anaghị eri anụ. N'ezie, ha nwere ihe karịrị 30% protein, yana ọtụtụ nri ndị ọzọ dị mkpa.

Mkpụrụ osisi hemp bụ otu n'ime osisi ole na ole bụ isi protein zuru oke, nke pụtara na ha nwere amino acid niile dị mkpa nke ahụ gị enweghị ike ịme.

Nnyocha egosila na ogo protein nke mkpụrụ hemp dị mma karịa ọtụtụ isi iyi protein ndị ọzọ ().

1-ounce (gram 28) nke mkpụrụ hemp nwere ():

• Calorisị: 155
• Eriri: 1.1 gram
• Protein: 8.8 gram
• Monounsaturated abụba: 0,6 gram
• Polyunsaturated abụba: 10,7 gram
• Magnesium: 45% nke RDI
• Thiamine (vitamin B1): 31% nke RDI
• Zinc: 21% nke RDI

Onu ogugu omega-6 na omega-3 na mmanu mmanu mmanu mmanu bu ihe dika 3: 1, nke a na-ahuta dika ezi onodu. Mkpụrụ osisi Hemp nwekwara gamma-linolenic acid, ihe dị mkpa na-egbochi ịba ụba acid ().

N'ihi nke a, ọtụtụ ndị na-ewere ihe mgbakwunye mmanụ hemp.

Mmanụ mkpụrụ hemp nwere ike inwe mmetụta bara uru na ahụike obi site na ịba ụba omega-3 fatty acids n'ime ọbara (,,).

Ihe mgbochi mkpali nke omega-3 fatty acids nwekwara ike inye aka melite mgbaàmà nke eczema.

Otu nnyocha chọpụtara na ndị mmadụ nwere eczema nwetara obere nkụ na ọkọchị mgbe ha nwesịrị ihe mgbakwunye mmanụ mkpụrụ hemp maka izu 20. Ha jikwa ọgwụ akpụkpọ eme ihe na-erughị, na nkezi ().

Na nchikota: Mkpụrụ osisi hemp bụ ezigbo isi iyi nke protein ma nwee amino acid niile dị mkpa. Mkpụrụ mmanụ hemp pụrụ inye aka belata mgbaàmà nke eczema na ọnọdụ ndị ọzọ na-adịghị ala ala.

4. Osisi Sesame

A na-erikarị mkpụrụ osisi Sesame na Asia, yana mba ndị dị n'Ebe Ọdịda Anyanwụ aswa dị ka akụkụ nke mado a na-akpọ tahini.

Yiri mkpụrụ ndị ọzọ, ha nwere profaịlụ nri sara mbara. Otu ounce (gram 28) nke mkpụrụ osisi sesame nwere (30):

• Calorisị: 160
• Eriri: 3,3 gram
• Protein: 5 gram
• Monounsaturated abụba: 5.3 gram
• Omega-6 abụba: 6 gram
• Ọla kọpa: 57% nke RDI
• Manganese: 34% nke RDI
• Magnesium: 25% nke RDI

Dị ka flaxseeds, mkpụrụ osisi sesame nwere ọtụtụ lignans, karịsịa nke a na-akpọ sesamin. N’ezie, mkpụrụ osisi sesame bụ nri kacha mma nke lignans.

Di na nwunye mara mma egosila na sesamin sitere na mkpụrụ osisi sesame nwere ike ịgbanwe nje bacteria gị ka ọ bụrụ ụdị lignan ọzọ a na-akpọ enterolactone (,).

Enterolactone nwere ike ime ihe dị ka estrogen na-enwe mmekọahụ, na ọkwa dị ala karịa nke lignan na ahụ nwere njikọta na ọrịa obi na ọrịa ara ara ().

Nnyocha ọzọ chọpụtara na ụmụ nwanyị postmenopausal bụ ndị riri gram 50 nke mkpụrụ sesame kwa ụbọchị maka izu ise nwere ntakịrị kọlesta ọbara na ime ka ọnọdụ hormone dịkwuo elu ().

Mkpụrụ Sesame nwekwara ike inye aka belata mbufụt na nrụgide oxidative, nke nwere ike njọ mgbaàmà nke ọtụtụ nsogbu, gụnyere ogbu na nkwonkwo.

Otu nnyocha gosiri na ndị mmadụ nwere ikpere ogbu na nkwonkwo nwere obere kemịkal na-egbu egbu n'ọbara ha mgbe ha richara ihe dị ka gram 40 nke mkpụrụ osisi sesame kwa ụbọchị ruo ọnwa abụọ ().

Nnyocha ọzọ mere n'oge na-adịbeghị anya chọpụtara na mgbe ha rụsịrị ihe dị ka gram 40 nke mkpụrụ osisi sesame kwa ụbọchị maka ụbọchị 28, ndị na-eme egwuregwu ọkara mere ka mbibi akwara na nrụgide oxidative belata, tinyere ikike ikuku na-arị elu ().

Na nchikota: Mkpụrụ Sesame bụ isi iyi nke lignans, nke nwere ike inye aka mee ka ọnọdụ hormone nwoke na nwanyị nwee estrogen. Mkpụrụ Sesame nwekwara ike inye aka belata mbufụt na nrụgide oxidative.

5. Mkpụrụ Mkpụrụ

Mkpụrụ osisi ugu bụ otu n'ime ụdị mkpụrụ osisi ndị a na-erikarị, ma bụrụ ezigbo isi mmalite nke phosphorus, abụba monounsaturated na abụba omega-6.

1-ounce (gram 28) nke mkpụrụ osisi ugu nwere (37):

• Calorisị: 151
• Eriri: 1,7 gram
• Protein: 7 gram
• Monounsaturated abụba: 4 gram
• Omega-6 abụba: 6 gram
• Manganese: 42% nke RDI
• Magnesium: 37% nke RDI
• Site: 33% nke RDI

Mkpụrụ osisi ugu bụkwa ezi isi mmalite nke phytosterols, nke bụ ogige osisi nke nwere ike inyere aka belata kọlestrọl ọbara ().

Mkpụrụ ndị a kọọrọ na ha nwere ọtụtụ uru ahụ ike, ikekwe n'ihi ọtụtụ nri ha.

Otu nnyocha nyocha nke ihe karịrị mmadụ 8,000 chọpụtara na ndị nwere nnukwu ugu na mkpụrụ sunflower nwere nnukwu belatara ọrịa cancer ara ().

Nnyocha ọzọ e mere na ụmụaka chọpụtara na mkpụrụ osisi ugu nwere ike inye aka belata ihe egwu nke eriri afọ site na mbenata ọnụọgụ nke calcium na mamịrị ().

Nkịtị eriri afo yiri nke akụrụ. A na-akpụ ha mgbe ụfọdụ mineral na-eti mkpu n'ime eriri afọ, nke na-eduga na ahụ erughị ala nke afọ.

Otu ọmụmụ ihe egosila na mmanụ mkpụrụ ugu nwere ike melite mgbaàmà nke ọrịa prostate na ọrịa urinary (,).

Ihe ọmụmụ ndị a gosikwara na mmanụ mkpụrụ ugu nwere ike belata mgbaàmà nke eriri afo na-arụ ọrụ ma melite ogo ndụ maka ụmụ nwoke nwere prostates buru ibu.

Nnyocha e mere banyere ụmụ nwanyị na-alụ nwanyị na-esote na-achọpụtakwa na mmanụ mkpụrụ ugu nwere ike inye aka belata ọbara mgbali, mụbaa "ezigbo" HDL cholesterol ma melite mgbaàmà menopause ().

Na nchikota: Mkpụrụ osisi ugu na mmanụ mkpụrụ osisi ugu bụ ezigbo isi mmalite nke abụba na omega-6, ma nwee ike inye aka melite ahụike obi na mgbaàmà nke nsogbu urinary.

6. Mkpụrụ Sunflower

Mkpụrụ osisi sunflower nwere ezigbo protein, abụba na-enweghị mkpụrụ na vitamin E. Otu ounce (gram 28) nke mkpụrụ sunflower nwere (44):

• Calorisị: 164
• Eriri: 2,4 gram
• Protein: 5,8 gram
• Monounsaturated abụba: 5.2 gram
• Omega-6 abụba: 6.4 gram
• Vitamin E: 47% nke RDI
• Manganese: 27% nke RDI
• Magnesium: 23% nke RDI

Mkpụrụ osisi sunflower nwere ike jikọta ya na mbufụt belata n'etiti ndị okenye na ndị agadi, nke nwere ike inye aka belata ọrịa nke ọrịa obi.

Nnyocha nyocha nke ihe karịrị ndị okenye 6,000 chọpụtara na nnukwu oriri nke mkpụrụ na mkpụrụ osisi na-ejikọta na mbelata mbufụt ().

Karịsịa, iri mkpụrụ sunflower karịa ugboro ise kwa izu jikọtara ya na ogo nke protein C-reactive (CRP), kemịkalụ dị mkpa na mbufụt.

Nnyocha ọzọ nyochare ma iri mkpụrụ na mkpụrụ osisi na-emetụta ọkwa ọbara cholesterol na ụmụ nwanyị postmenopausal nwere ụdị ọrịa shuga 2 ().

Womenmụ nwanyị ahụ riri gram 30 nke mkpụrụ sunflower ma ọ bụ almọnd dị ka akụkụ nke nri siri ike kwa ụbọchị ruo izu atọ.

Na ngwụcha nke ọmụmụ ihe ahụ, mkpụrụ almọnd na mkpụrụ nke sunflower nwere nnukwu cholesterol na LDL cholesterol belatara. Nri mkpụrụ osisi sunflower belatara triglycerides n'ime ọbara karịa nri almọnd.

Agbanyeghị, "ezi" HDL cholesterol belatakwara, na-atụ aro na mkpụrụ sunflower nwere ike belata ma ezigbo ụdị kọlesterol.

Na nchikota: Mkpụrụ osisi sunflower nwere nnukwu abụba nke abụba na omega-6, ma nwee ike inye aka belata nsị na ọkwa cholesterol.

Isi Okwu

Mkpụrụ bụ isi mmalite nke abụba ndị siri ike, protein anaghị eri anụ, eriri na polyphenols antioxidant.

Ọzọkwa, ha nwere ike inye aka belata ohere nke ọrịa ụfọdụ. Karịsịa, lignans na ụfọdụ mkpụrụ nwere ike inyere aka belata cholesterol na ihe ize ndụ nke kansa.

Mkpụrụ dị mfe iji tinye salads, yogọt, oatmeal na smoothies, ọ nwere ike ịbụ ụzọ dị mfe iji tinye nri dị mma na nri gị.