Osisi Sunflower Ha Dị Gị Mma? Nutrition, Uru na More

Ndinaya

• Gịnị Bụ Mkpụrụ Sunflower?
• Uru Nri
• Uru Ahụ Ike
• Mbufụt
• Ọrịa Obi
• Ọrịa shuga
• Ala ndị nwere ike ime
• Kalori na Sodium
• Cadmium
• Mkpụrụ Mkpụrụ
• Ihe Ndina Ebe
• Ahụhụ
• Ndụmọdụ maka iri nri
• Isi Okwu

Mkpụrụ osisi sunflower na-ewu ewu na ngwakọta ụzọ, achịcha ọtụtụ ọka na Ogwe oriri na-edozi ahụ, yana maka nri nri na akpa.

Ha bara ọgaranya na abụba dị mma, ogige osisi bara uru na ọtụtụ vitamin na mineral.

Nri ndị a nwere ike rụọ ọrụ na mbenata ihe egwu gị na nsogbu ahụike, gụnyere ọrịa obi na ụdị ọrịa shuga 2.

Nke a bụ ihe niile ịchọrọ ịma gbasara mkpụrụ osisi sunflower, gụnyere nri ha, uru yana otu esi eri ha.

Gịnị Bụ Mkpụrụ Sunflower?

Sunflower mkpụrụ osisi bụ teknụzụ mkpụrụ nke sunflower (Helianthus annuus) ().

A na-egbute mkpụrụ sitere na nnukwu ifuru osisi ahụ, nke nwere ike ịtụ ihe karịrị sentimita 12 (30.5 cm) na dayameta. Otu mkpụrụ sunflower nwere ike ịnwe ihe ruru mkpụrụ 2,000 ().

E nwere isi ihe abụọ dị iche iche nke sunflower. Otu ụdị toro maka mkpụrụ ị na-eri, ebe nke ọzọ - nke bụ ọtụtụ ugbo - toro maka mmanụ ().

A na-etinye mkpụrụ osisi sunflower ị na-eri n'ime mkpokoro na-acha ọcha na oji, nke a na-akpọ hull. Ndị ejiri maka ịmịpụta mmanụ sunflower nwere mkpokoro ojii ojii.

Mkpụrụ osisi sunflower nwere obere ekpomeekpo dị ụtọ ma sie ike. A na-agba ha mgbe mgbe iji mee ka ekpomeekpo ahụ sie ike, ọ bụ ezie na ị nwekwara ike ịzụta ha raw.

Mkpụrụ osisi sunflower na-esi na nnukwu isi ifuru nke osisi sunflower. Varietydị oriri a na-eri eri nwere obere ekpomeekpo.

Uru Nri

Sunflowers na-etinye ọtụtụ nri n'ime obere mkpụrụ.

Isi nri na 1 ounce (30 gram ma ọ bụ 1/4 iko) nke shelled, akọrọ-seedsara n'ọkụ sunflower mkpụrụ bụ (3):

Mkpụrụ osisi sunflower dịkarịsịrị vitamin E na selenium. Ọrụ a dị ka antioxidants iji kpuchido mkpụrụ ndụ nke anụ ahụ gị na mmebi na-enweghị nsogbu, nke na-ekere òkè n'ọtụtụ ọrịa na-adịghị ala ala (4, 5).

Ọzọkwa, mkpụrụ osisi sunflower bụ ezigbo isi iyi nke ihe ọkụkụ bara uru, gụnyere phenolic acid na flavonoids - nke na - arụkwa ọrụ dị ka antioxidants ().

Mgbe mkpụrụ osisi sunflower na-epulite, ihe ọkụkụ ha na-amụba. Ogwu na-ebelata ihe ndị nwere ike igbochi absorption ịnweta. Nwere ike ịzụta sprouted, Fikiere sunflower osisi online ma ọ bụ na ụfọdụ na-echekwa ().

Mkpụrụ osisi sunflower bụ ezigbo ụzọ dị iche iche - gụnyere vitamin E na selenium - yana ogige osisi bara uru nke nwere ike inye aka gbochie ọrịa na-adịghị ala ala.

Uru Ahụ Ike

Mkpụrụ osisi sunflower nwere ike inyere aka belata ọbara mgbali, cholesterol na ọbara shuga n'ihi na ha nwere vitamin E, magnesium, protein, linoleic fatty acids na ọtụtụ ogige osisi (,,,).

Ọzọkwa, ọmụmụ ihe jikọtara mkpụrụ sunflower na ọtụtụ uru ahụ ike ndị ọzọ.

Mbufụt

Ọ bụ ezie na mbufụt dị mkpụmkpụ bụ mmeghachi omume nke enweghị usoro, mbufụt na-adịghị ala ala bụ ihe egwu maka ọtụtụ ọrịa na-adịghị ala ala (,).

Dịka ọmụmaatụ, mmụba ọbara nke protein na-egbu egbu C-reactive nwere njikọ dị ukwuu nke ọrịa obi na ụdị ọrịa shuga 2 ().

N'ime nnyocha karịa ndị okenye 6,000, ndị na-akọ na ha na-eri mkpụrụ sunflower na mkpụrụ osisi ndị ọzọ opekata mpe ugboro ise n'izu nwere 32% obere ogo protein protein C-reactive ma e jiri ya tụnyere ndị na-eri mkpụrụ ().

Ọ bụ ezie na ụdị ọmụmụ a enweghị ike igosipụta ihe kpatara ya, ọ maara na vitamin E - nke jupụtara n'ụba sunflower - na - enyere aka belata ogo protein C-reactive ().

Flavonoids na ogige osisi ndị ọzọ na mkpụrụ sunflower na-enyekwa aka belata mbufụt ().

Ọrịa Obi

Ọbara mgbali elu bụ isi ihe na - ebute ọrịa obi, nke nwere ike ibute nkụchi obi ma ọ bụ ọrịa strok ().

Ngwakọta dị na mkpụrụ sunflower na - egbochi enzyme nke na - eme ka arịa ọbara ghara ịmachi. N'ihi ya, ọ nwere ike inyere arịa ọbara gị aka izu ike, na-ebelata ọbara mgbali gị. The magnesium na sunflower osisi na-enyere belata ọbara mgbali etoju dị ka nke ọma (,).

Ọzọkwa, mkpụrụ osisi sunflower nwere ọgaranya na abụba abụba ndị na-enweghị afọ ojuju, karịsịa acid linoleic. Ahụ gị na-eji linoleic acid eme ihe dị ka hormone nke na-eme ka arịa ọbara ghara izu ike, na-akwalite ọbara mgbali elu. Fatty acid a na - enyekwara aka belata cholesterol (14,).

N'ime ihe ọmụmụ izu atọ, ụmụ nwanyị nwere ụdị ọrịa shuga 2 nke riri 1 ounce (30 gram) nke mkpụrụ sunflower kwa ụbọchị dịka akụkụ nke nri kwesịrị ekwesị nwere 5% dobe na systolic ọbara mgbali (ọnụ ọgụgụ kacha elu nke ọgụgụ) ().

Ndị sonyere na-ahụkwa mbelata 9% na 12% belatara na "ọjọọ" LDL cholesterol na triglycerides, n'otu n'otu ().

Ọzọkwa, na nyocha nke ọmụmụ 13, ndị nwere oke linoleic acid nwere 15% obere ihe ize ndụ nke ọrịa obi, dịka nkụchi obi, yana 21% dị ala karịa ịnwụ nke ọrịa obi, ma e jiri ya tụnyere ndị nwere obere oriri ().

Ọrịa shuga

A nwalere mmetụta nke mkpụrụ osisi sunflower na shuga shuga na ụdị ọrịa shuga nke abụọ n'ọmụmụ ihe ole na ole ma yie ihe na-ekwe nkwa, mana ọ dị mkpa ịchọkwu nyocha (17).

Nnyocha na-egosi na ndị na-eri 1 ounce (gram 30) nke sunflower mkpụrụ kwa ụbọchị dị ka akụkụ nke nri siri ike nwere ike belata ibu shuga shuga site na ihe dịka 10% n'ime ọnwa isii, ma e jiri ya tụnyere nri ahụike naanị (, 18).

Mmetụta shuga na-agbadata ọbara nke mkpụrụ sunflower nwere ike bụrụ nke kpatara ihe ọkụkụ chlorogenic acid (, 20).

Nnyocha na-atụ aro na ị gbakwunye mkpụrụ sunflower na nri dị ka achịcha nwere ike inye aka belata mmetụta carbs na ọbara shuga gị. Mkpụrụ osisi ahụ na abụba na-eme ka ọnụ ọgụgụ afọ gị na-ebelata, na-enye ohere ịhapụ shuga nke nta nke nta site na carbs (,).

Mkpụrụ osisi sunflower nwere nri na ogige osisi na-enyere aka belata ihe egwu gị nke mbufụt, ọrịa obi na ụdị ọrịa shuga abụọ.

Ala ndị nwere ike ime

Ọ bụ ezie na mkpụrụ osisi sunflower dị mma, ha nwere ọtụtụ ọghọm dị na ya.

Kalori na Sodium

Ọ bụ ezie na ha bara ọgaranya na mkpụrụ osisi, sunflower mkpụrụ dịtụ nnukwu kalori.

Iri mkpụrụ osisi na shei bụ ụzọ dị mfe iji belata usoro iri nri gị na kalori ka ị na-eri nri, ebe ọ na-ewe oge iji gbapee ma gbụpụ shea ọ bụla.

Otú ọ dị, ọ bụrụ na ị na-ekiri nnu nnu gị, buru n'uche na shells - nke ndị mmadụ na-ackụkarị tupu ha emeghe ha - na-ejikarị ihe karịrị 2,500 mg nke sodium - 108% nke RDI - kpuchie - kwa 1/4 iko (Gram 30) ().

Njirimara sodium nwere ike ghara ịpụta ma ọ bụrụ na akara ahụ na-enye ozi na-edozi ahụ maka akụkụ oriri - mkpụrụ dị n'ime mkpokoro. Brandsfọdụ ụdị na-ere ụdị nsụgharị sodium.

Cadmium

Ihe ọzọ mere eji eri mkpụrụ osisi sunflower na imeru ihe oke bụ ọdịnaya nke cadmium ha. Igwe a dị arọ nwere ike imerụ akụrụ gị ma ọ bụrụ na ekpughere gị nnukwu ego ogologo oge ().

Sunflowers na-ewere cadmium site na ala ma tinye ya na mkpụrụ ha, n'ihi ya, ha nwere oke dị elu karịa ọtụtụ nri ndị ọzọ (,).

Advtù WHO na-adụ ọdụ kwa izu nke 490 microgram (mcg) nke cadmium maka onye toro eto 154-pound (70-kg) ().

Mgbe ndị mmadụ riri ounce 9 (gram 255) nke mkpụrụ osisi sunflower kwa izu maka otu afọ, ihe a na-eme atụmatụ bụ cadmium mụbara site na 65 mcg ruo 175 mcg kwa izu. Nke ahụ kwuru, ego a ebuliteghị ọkwa ọbara ha nke cadmium ma ọ bụ mebie akụrụ ha ().

Ya mere, i ghaghi ichegbu onwe gi banyere iri nkpuru ahihia nke sunflower, dika 1 ounce (gram 30) kwa ubochi - ma i gaghi eri akpa n’ime ubochi.

Mkpụrụ Mkpụrụ

Ogwu bụ usoro na-ewu ewu nke ịkwadebe mkpụrụ.

Mgbe ụfọdụ, a na-emetọ mkpụrụ site na nje na-emerụ ahụ, dịka Salmonella, nke nwere ike ime nke ọma na ọnọdụ ọkụ, nke mmiri mmiri nke na-epupụta ().

Nke a bụ nchegbu pụrụ iche na mkpụrụ ahịhịa sunflower, nke nwere ike ọ gaghị ewe iwe karịa 118 ℉ (48 ℃).

Ihicha sunflower osisi na okpomọkụ dị elu na-enyere aka ibibi nje bacteria na-emerụ ahụ. Otu nnyocha chọpụtara na ihicha ụfọdụ na-agbapụta sunflower mkpụrụ na okpomọkụ nke 122 ℉ (50 ℃) na n'elu budata belata Salmonella ọnụnọ ().

Ọ bụrụ na achọpụtara nje nje na ngwaahịa ụfọdụ, enwere ike icheta ha - dị ka o mere na mkpụrụ osisi sunflower na-epupụta. Eriela nri echetara.

Ihe Ndina Ebe

Iri ọtụtụ mkpụrụ osisi sunflower n'otu oge na - ebute ụfọdụ nsogbu - ma ọ bụ ihe mgbochi - ma ụmụaka ma ndị okenye (,).

Iri mkpụrụ osisi sunflower na shei nwere ike ime ka nsogbu gị ghara ịba ụba, ebe ị nwere ike iri iberibe shei, nke ahụ gị na-enweghị ike ịgbari n'amaghị ama.

Mmetụta nwere ike ịhapụ gị enweghị ike ịme eriri afọ. Dọkịta gị nwere ike iwepu mgbochi mgbe ị na-ahụkarị ọgwụ mgbochi.

Na mgbakwunye na afọ ntachi n'ihi nsị nsị, ị nwere ike ihi mmiri mmiri n'akụkụ mkpọchi ahụ ma nwee ihe mgbu afọ na ọgbụgbọ, n'etiti mgbaàmà ndị ọzọ.

Ahụhụ

Ọ bụ ezie na nfụkasị nke mkpụrụ sunflower bụ ihe a na-adịghị ahụkebe, a kọọrọ ụfọdụ ikpe. Mmeghachi omume nwere ike ịgụnye ụkwara ume ọkụ, ọzịza ọnụ, itching nke ọnụ, hay fever, rashes anụ ahụ, ọnya, ịgba agbọ na anaphylaxis (,,,).

Ndị ahụ allergens bụ protein dị iche iche na mkpụrụ. Sunflower mkpụrụ butter - roara n'ọkụ, mkpụrụ osisi - nwere ike ịbụ ihe nfụkasị dị ka mkpụrụ dum ().

Nnukwu mmanụ sunflower a nụchara anụcha nwere ike ịnwe oke nke protein na-emetụta ọrịa, mana na obere okwu, ndị mmadụ nwere nnukwu mmetụta nwere mmeghachi omume iji chọpụta mmanụ (,).

A na-ahụkarị mkpụrụ osisi sunflower na ndị mmadụ na-ekpughere osisi sunflower ma ọ bụ mkpụrụ dị ka akụkụ nke ọrụ ha, dị ka ndị ọrụ ugbo sunflower na ndị na-azụ nnụnụ ().

N’ụlọ gị, inye ụmụ nnụnnụ nri sunflower osisi nwere ike ịhapụ ihe ndị a na-akpata ikuku n’ ikuku, nke ị na-eku ume. Youngmụaka nwere ike ịmata mkpụrụ osisi sunflower site na ikpughe na protein ndị ahụ site na akpụkpọ ahụ mebiri emebi (,,).

Na mgbakwunye na nri nri, ụfọdụ ndị amalitela ịmịiko na-emetụ mkpụrụ sunflower, dị ka mgbe ị na-eme achịcha yist na mkpụrụ sunflower, na-ebute mmeghachi omume dịka itchy, aka ọkụ ().

Tụọ akụkụ mkpụrụ osisi sunflower iji zere ị caloụ kalori buru ibu ma nwee ike ịnweta cadmium dị elu. Ọ bụ ezie na ọ bụ ihe omimi, mmetọ nje nke mkpụrụ osisi pulitere, ahịhịa sunflower na eriri afọ nwere ike ime.

Ndụmọdụ maka iri nri

A na-ere mkpụrụ sunflower ma ọ bụ na shei ma ọ bụ dị ka akụ kụrụ.

Ndị ka nọ na shea na-erikarị site na ịkụcha ha na ezé gị, wee na-agbapụ shei ahụ - nke a na-ekwesịghị iri. Mkpụrụ ndị a bụ nri mgbaba na-ewu ewu karịsịa na egwuregwu baseball na egwuregwu egwuregwu ndị ọzọ n'èzí.

Shelled sunflower osisi ndị ọzọ vasatail. Lee ụzọ dị iche iche ị ga-esi rie ha:

• Tinye ka mix nzọ ụkwụ.
• Gbanye na ogwe osisi granola emepụtara n'ụlọ.
• Wụsaa na salad akwụkwọ ndụ.
• Gbanye na ọka na-ekpo ọkụ ma ọ bụ oyi.
• Wụsa mkpụrụ osisi ma ọ bụ yogọt parfaits.
• Tinye ka itinye-fries.
• Gbanye na tuna ma ọ bụ salad ọkụkọ.
• Wụsaa akwụkwọ nri na-amị amị.
• Tinye na veggie burgers.
• Jiri n'ọnọdụ mkpụrụ osisi pine na pesto.
• Top casseroles.
• Gri mkpụrụ ma were ihe mkpuchi maka azụ.
• Gbakwunye na nri, dị ka achịcha na muffins.
• Ghichaa apụl ma ọ bụ unere na bọta mkpụrụ sunflower.

Mkpụrụ osisi sunflower nwere ike gbanwee acha anụnụ anụnụ ma sie ya sie. Nke a bụ n'ihi mmeghachi omume kemịkal na-adịghị emerụ ahụ n'etiti mkpụrụ 'chlorogenic acid na soda soda - mana ị nwere ike belata oke soda iji belata mmeghachi omume a ().

N'ikpeazụ, mkpụrụ osisi sunflower na-adịkarị mfe ịbụ nke na-enweghị ike n'ihi oke abụba ha. Chekwaa ha n'ime akpa ikuku dị na ngwa nju oyi gị ma ọ bụ friza iji chebe izu ike.

Mkpụrụ osisi sunflower a na-akwachaghị achacha bụ nri a ma ama, ebe aka nwere ike iri nri dị ole na ole ma ọ bụ tinye ya n'ọtụtụ nri, dị ka ngwakọta ụzọ, salads na ngwa nri.

Isi Okwu

Sunflower osisi -eme ka a nutty, crunchy nri na a tọrọ ụtọ mgbakwunye na-apụghị ịgụta ọnụ efere.

Ha na-enweta nri dị iche iche na ogige osisi nwere ike inye aka lụso ọgụ ọgụ, ọrịa obi na pịnye ọrịa shuga abụọ.

N'agbanyeghị nke ahụ, ha dị calorie ma nwee ike ibute nsonaazụ ndị ị na-achọghị ma ọ bụrụ na ị rie ọtụtụ.