Kedu ihe bụ mkpụrụ osisi sunflower na otu esi eji ya

Ndinaya

• 1. Na-echebe ahụike obi
• 2. Na-enyere aka igbochi afọ ntachi
• 3. Na-abawanye akwara
• 4. Nyere aka n’ibu n’ibu n’ibu
• 5. Na-enyere aka iwetu shuga dị n’ọbara
• Ekwukwa n'akwụkwọ ozi sunflower mfri
• Ntụziaka na mkpụrụ sunflower
• 1. Mmasị sunflower mkpụrụ
• 2. Ntụziaka kuki na mkpụrụ sunflower
• 3. Granola nwere mkpụrụ sunflower

Mkpụrụ osisi sunflower dị mma maka eriri afọ, obi, akpụkpọ ahụ yana ọbụlagodi na-enyere aka ịchịkwa glucose ọbara, n'ihi na ọ nwere abụba ndị na-adịghị edozi ahụ, protein, fibers, vitamin E, selenium, ọla kọpa, zinc, folate, iron na phytochemicals. Naanị 30 g, nke dabara na mkpụrụ osisi ole na ole kwa ụbọchị, bụ ụzọ dị mma iji gbakwunye nri gị n'ozuzu.

Mkpụrụ ndị a ga-adị mfe gwakọtara agwakọta na letus salad ma ọ bụ mkpụrụ osisi salad, na vitamin, amia ke juices ma ọ bụ ike n'ime pasta. Na mgbakwunye, achọtara ha ma ọ bụ na-enweghị shei, nke ndu ma ọ bụ nke a roara n'ọkụ ma ọ bụ na-enweghị nnu ma ị nwere ike ịzụta mkpụrụ sunflower na nnukwu ụlọ ahịa ma ọ bụ ụlọ ahịa nri ahụike.

Sunflower mkpụrụ mmanụ bụ ụdị ọzọ nke oriri nke mkpụrụ a, ma nwere ọtụtụ uru maka ahụ, dị ka ichebe mkpụrụ ndụ megide ịka nká. Mụtakwuo maka uru mmanụ mmanụ sunflower.

Uru nke iri mkpụrụ sunflower nwere ike ịbụ:

1. Na-echebe ahụike obi

N'ihi na ha bara ọgaranya na abụba dị mma, monounsaturated na polyunsaturated, mkpụrụ sunflower na-enyere aka ichekwa ahụike obi site na ịhazi ọkwa cholesterol zuru oke, ịbawanye ezigbo cholesterol na ibelata cholesterol, na mgbakwunye na iweda ọkwa triglyceride.

Tụkwasị na nke ahụ, nnukwu micronutrients, vitamin antioxidant, folic acid na eriri na-eme ka mmetụta nchebe obi a dị elu site na ichebe mkpụrụ ndụ, iweda ọbara mgbali na ịhazi shuga ọbara.

2. Na-enyere aka igbochi afọ ntachi

N'ihi ụba nke eriri dị na ya, mkpụrụ sunflower na-enyere aka ịlụ ọgụ afọ ntachi. Nke a bụ n'ihi, ọ na-ebelata oge ngagharị afọ ma na-eme ka ụda olu dị elu. Okpokoro abụọ nke sunflower mkpụrụ osisi nwere nkezi nke eriri 2,4 g.

Hụ ndụmọdụ ndị ọzọ na-enye nri iji na-emeso afọ ntachi.

3. Na-abawanye akwara

N'ihi na ha nwere protein dị elu, mkpụrụ sunflower nwere ike inye aka dị mfe ịba ụba akwara. Tebụl abụọ nwere protein 5g, ma nwee ike ịgụnye ya na nri kwa ụbọchị, na-abawanye ụba protein na nri.

Lee ebe a banyere nri iji nweta uru akwara.

4. Nyere aka n’ibu n’ibu n’ibu

A pụkwara iji mkpụrụ osisi sunflower mee ka ị ghara ibu ibu, n'ihi ọtụtụ eriri. Eriri ndị ahụ na-ewe ogologo oge ka a gbarie, belata usoro nsị afọ, mee ka afọ ojuju na ibelata agụụ.

Otú ọ dị, a ghaghị ilezi anya ka mkpụrụ sunflower nwekwara oke abụba nke na-eme ka ọ nwee nnukwu kalori bara uru. Dịka ọmụmaatụ, tablespoons abụọ nke mkpụrụ sunflower nwere calorie 143, ya mere, ọ dị mkpa iri mkpụrụ ndị a na oke. Maka ozi ka mma ọ ga-adị mma ịkpọtụrụ onye na-edozi ahụ.

5. Na-enyere aka iwetu shuga dị n’ọbara

Oriri nke mkpụrụ sunflower na-enyere aka belata shuga shuga ma na-ebelata mgbaze na ịmịkọrọ carbohydrates mgbe nri gachara, si otú a na-egbochi hyperglycemia. Ya mere, mkpụrụ osisi sunflower nwekwara ike bụrụ ezigbo enyi na nri ndị nwere ọrịa shuga, dịka ọmụmaatụ.

Na mgbakwunye na nke a, mkpụrụ sunflower na-enyere aka na usoro nhalata ibu, na-eduga na mbelata nke ibu ahụ ma, n'ihi ya, na-ebelata ọkwa glucose ọbara na-ebu ọnụ ma na-edozi insulin ọbara. Chọpụta ụzọ ndị ọzọ ị ga-esi belata shuga dị n’ọbara gị.

Ekwukwa n'akwụkwọ ozi sunflower mfri

Ntụziaka na mkpụrụ sunflower

Recipesfọdụ ntụziaka maka mkpụrụ sunflower na nri bụ:

1. Mmasị sunflower mkpụrụ

Mkpụrụ osisi sunflower a kara aka bụ nnukwu nhọrọ iji tinye ofe, oge salads, iji mejupụta risottos ma ọ bụ ọbụnadị iji jee ozi dị ọcha n'ụdị nri.

Efrata:

• ⅓ iko (tii) nke nkpuru osisi sunflower (ihe dika 50 g)
• 1 teaspoon mmiri
• ½ teaspoon nke curry
• 1 pinch nke nnu
• ½ ngaji nke mmanụ oliv

Nkwadebe mode:

Na efere, gwakọta mkpụrụ sunflower na mmiri, curry na nnu. Weta skillet na ọkara ọkụ na mmanụ wee gbakwunye ngwakọta mkpụrụ. Ebido maka ihe dị ka nkeji 4 ruo mgbe toasted. Kwe ka ajụkwa kpamkpam tupu ịchekwa na ite akara.

2. Ntụziaka kuki na mkpụrụ sunflower

Efrata:

• 1 iko mmanụ a honeyụ
• 3 tablespoons nke margarine
• 3 bọta butter butter
• 1 teaspoon Them
• 2/3 ntụ ọka wit
• 2/3 nke ntụ ọka wit dum
• 1 iko nke otis ọdịnala
• Ọkara otu iko yist
• 1/4 ngaji nnu
• Ọkara otu iko nke unsflow sunflower osisi
• Ọkara otu iko chopped cherị cherị
• 1 akwa
• Ọkara otu ngaji nke mkpụrụ almọnd wepụ

Nkwadebe mode:

Kpoo oven ruo 180ºC. Kpoo mmanụ a honeyụ, margarine, bọta, vanilla, wepụ mkpụrụ almọnd na akwa na nnukwu efere. Tinye ntụ ọka, ọka oat, yist na nnu, na-akpali nke ọma. Add sunflower osisi, cherị na mix ọma. Ngaji mgwakota agwa na mpempe akwụkwọ mpempe akwụkwọ na etiti ihe dị ka centimita isii. Ime maka 8 ruo 10 nkeji ma ọ bụ ruo mgbe ọlaedo.

3. Granola nwere mkpụrụ sunflower

Efrata:

• 300 nke otis
• 1/2 iko sunflower osisi
• 1/2 iko almọnd (ma ọ bụ hazelnuts) dum
• 1/2 iko mkpụrụ osisi ugu
• 1/4 iko mkpụrụ osisi sesame
• 1/4 iko flakes oyibo (nhọrọ)
• 1/4 teaspoon ala cinnamon
• 1/4 ngaji nnu
• 1/4 iko mmiri
• 1/4 iko mmanụ sunflower
• 1/2 iko mmanụ a honeyụ
• 2 tablespoons aja aja shuga
• 1/2 teaspoon vanilla wepụ
• 1 iko nke mkpụrụ osisi a mịrị amị (cherị, aprịkọt, ụbọchị, fig, mịrị, plums)

Nkwadebe mode:

Kpochapu oven na 135 degrees. Weta mpempe akwụkwọ na mpempe akwụkwọ. N'ime nnukwu efere gwakọtara ọka, almọnd, mkpụrụ, cinnamon na nnu. Ke ekpri saucepan mix mmiri, mmanụ, mmanụ a honeyụ na aja aja shuga, edemede mgbe niile ruo mgbe esi. Wunye ngwakọta a na ihe akọrọ na-agwakọta nke ọma.

Gbasaa na mpempe akwụkwọ achicha na akpọọ nkụ ihe dị ka nkeji 60 ma ọ bụ ruo mgbe aja aja aja, na-agbalite mgbe ụfọdụ ka agba aja aja nke ọma. Ka ọla edo karịa nke granola, ọ ga-eme ka ọ ghara ịdị. Chekwaa na akpa ma ọ bụ akpa rọba na ngwa nju oyi. Granola nwere ike ịdịru ọtụtụ izu.

Lelee usoro a na-atọ ụtọ ma na-adịkarị mma maka nri maka ndị okenye na ụmụaka nwere mkpụrụ sunflower: