Sunflower Mbeu: Kushandisa, Kubatsira, uye Zvimwe
Unowana sei mhodzi dzesunflower kubva musunflower? Mubvunzo wagara uchinetsa vanhu kwemakore. Asi usazvinetse, ndichasvika pazviri gare gare. Kutanga, ngatitarisei nhoroondo yevakomana vaduku vanonaka ava.
Mbeu yesunflower imbeu inonaka inobva muchiringazuva. Zvinowanzodyiwa sechikafu uye zvinogona kuiswa munyu kana kugochwa. Anoshandiswawo mukubika nekubika.
Ngatitarisei zvese izvo zvakadzama. Iwo akanakisa imwe nzira kune nzungu, saka ngatitangei kutsemuka!
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The Basics: Mavambo, Mhando, uye Kugadzirwa
Mbeu dzesunflower ndiyo michero inodyiwa yechirimwa chesunflower, nesainzi inozivikanwa seHelianthus annuus. Chirimwa ichi chinobva kuNorth America, uko chinokura munzvimbo dzakaoma uye chinoda zuva rakawanda. Chirimwa chesunflower chinogona kukura kusvika mamita gumi pakureba uye chinobereka mazana emichero mikuru, yakaoma, uye ine mvere inoyera inenge inch imwe pakureba.
Kune marudzi maviri embeu yesunflower: yakasviba uye ine mitsetse. Mbeu nhema dzine mafuta akawanda, asi dzine mitsetse dzakakura uye dzine mafuta mashoma. Mbeu dzesunflower dzinowanzotengeswa dzakagochwa uye dzakaiswa munyu, asi dzinogona kutengeswawo dziri mbishi kana dzisina munyu.
Mbeu dzesunflower dzine zvibereko, asi dzinowanzonzi mbeu. Iwo akapfuma sosi ye linoleic acid, yakakosha omega-6 fatty acid, uye zvakare akakwira muprotein, fiber, uye akasiyana mavhitamini nemamineral.
Mhodzi dzesunflower dzinonyanya kurimwa mafuta adzo, ayo anoshandiswa mukubika uye sechinotsiva bota. Mbeu dzinoshandiswawo mukubika kubika, masaradhi, uye sechikafu. Kugadzirwa kwembeu yesunflower kunosanganisira kubvisa mbeu kubva mumusoro wezuva, zvichida nekuputika shell kana kurasa chibereko chose.
Utano Benefits uye Zvinogona Kuderera
Mbeu dzesunflower dzinopa hutano hwakasiyana-siyana, kusanganisira:
- Kuderedza cholesterol mazinga
- Kuderedza kuzvimba
- Kuvandudza hutano hwemwoyo
- Kuwedzera kushanda kwehuropi
- Kutsigira hutano hweganda uye bvudzi
Zvisinei, mhodzi dzesunflower dzinewo zvinogona kukanganisa, zvakadai se:
- Yakakwira calorie uye mafuta emukati
- Ngozi yeallergic reactions
- Kuvapo kwe phytic acid, iyo inogona kuderedza mineral absorption
Kushandisa uye Mazano eKudya
Mbeu dzesunflower chinhu chakasiyana-siyana uye chinogona kuiswa mundiro dzakawanda, dzakadai se:
- Kuwedzera kune oatmeal kana yogurt parfaits
- Kusasa pamasaladhi kana miriwo yakasanganiswa
- Kusanganisa muveggie burgers kana zvingwa zvekumba uye zvinhu
- Kubatanidza mu pesto kana mabhanana masangweji
Kana uchidya mhodzi dzesunflower, zvinokurudzirwa kuti:
- Gocha mhodzi kuti dzibudise kunaka kwadzo
- Dzvanya mateko vhura mudenga kana kutwasuka kuti mbeu ibvise
- Wedzera munyu kana zvimwe zvinonhuwira kuti toravira
- Nakidzwa sechikafu kana sanganisa mukudya kuti uwedzere kudya kunovaka muviri
Mbeu dzesunflower dzinopa imwe nzira huru kune nzungu uye yakakwana kune avo vanoda zvishoma zvekupwanya pasina goko rekunze rinoda kutsenga kwakawanda. Anogona kuwanikwa mumasupamaketi mazhinji uye anotengeswa muhuwandu kana mumapakeji ekubatira kamwe chete. Marudzi emunyika nevagadziri vanopa mhodzi dzesunflower dzakakangwa uye dzakaiswa munyu, asi zvinokwanisika kuwana sarudzo dzakasvibirira uye dzisina munyu. Nutritionist Lisa Sassos anokurudzira kuwedzera mhodzi dzesunflower pandiro dzaunofarira kana kunakidzwa nazvo kubva mubhegi kuti uwane chikafu chine hutano uye chinogutsa.
Kushandiswa kweMhodzi dzeZuva
SeSnack uye Garnish
Mbeu dzesunflower chikafu chakakurumbira uye chinoshongedza nekuda kwehunyoro hwadzo uye nutty flavour. Anogona kudyiwa ari mbishi kana kugochwa, uye anowanzo kuputirwa nemunyu kana hupfu kuti awedzere kunaka. Mimwe mienzaniso yakajairika yembeu yesunflower yakakangwa inosanganisira hot, nacho, uye BBQ, iyo inonyanya kufarirwa munyika dzekuMabvazuva neAsia uko dzinowanzo kudyiwa sechikafu chemumugwagwa.
MuZvakabikwa Zvinhu
Mbeu dzesunflower dzinogona kushandiswa sechinhu chinobikwa muzvinhu zvakabikwa sechingwa nemamuffin. Vanogona kuwedzerwa mukanyiwa kana kusaswa pamusoro kuti vawedzere kugadzirwa uye kunhuhwirira. Sunflower seed brittle zvakare inobata yakakurumbira inogadzirwa nekuisa mbeu mushuga yakaoma.
SeNzungu Ruomba Inotsiva
Sunflower seed butter imhando ye nut butter yakafanana nepeanut butter mukuravira nekugadzirwa. Inogona kushandiswa sechinotsiva peanut butter mumabikirwo uye ndiyo yakajairika imwe nzira muzvikoro umo kunetsa kwenzungu kunonetsa.
ZveMhuka Nemhuka dzesango
Mbeu dzesunflower dzakaomeswa chikafu chakakurumbira chemhuka dzinovaraidza dzakadai seshiri, hamsters, uye squirrels. Ivo zvakare vanowanzoshandiswa sechikafu cheshiri dzesango uye dzimwe mhuka dzesango.
Sewe Health Supplement
Mbeu dzesunflower dzakapfuma muvhitamini nemamineral, zvichiita kuti ive yakakurumbira yekuwedzera hutano. Zvinoenderana neiyo USDA dhatabhesi yekupinda, 100-giramu yekushumira yemhodzi yesunflower ine zvingangoita:
- 25 micrograms (μg) ye riboflavin
- 4.9 milligrams (mg) yeniacin
- 1.5 MG pantothenic asidhi
- 227 μg ye folate
Ivo zvakare inzvimbo yakanaka yemaminerari senge magnesium nemhangura. Chidzidzo chakawana kuti kudya mhodzi dzesunflower kashanu pasvondo kwakakonzera kudzikira kwengozi dzezvirwere zvisingaperi.
Seimwe nzira yekutsenga Fodya
Mbeu dzesunflower inzira yakakurumbira yekutsenga fodya pakati pevatambi vebaseball. Dzinotsemuka nemazino nemuchina uye hura inosvipirwa kunze, ichisiya mhodzi inenge yarongerwa ichitsengwa.
Zvekuchengetedza
Mbeu yesunflower inogona kuiswa munyu uye kuchengetwa mubhegi kuitira kuchengetedza. Iyi nzira inonzi yakaoma salting uye inowanzoshandiswa muUkraine. Mbeu dzine munyu dzinogona kudyiwa sechikafu kana kushandiswa sechishongo.
Sekunhuhwirira
Mbeu dzesunflower dzinogona kushandiswa sechinhu chinonhuwira mundiro dzakaita sesaladhi uye kubvongodza-fries. Inogonawo kumera uye kushandiswa mumasangweji uye wraps yekuwedzera kuumbwa uye kudya.
Kukosha Kwehutano
Mhando dzeMbeu dzeZuva
Mbeu dzesunflower dzinouya mumhando dzakasiyana siyana, dzinosanganisira:
- Mbeu yakasviba yemafuta sunflower: inowanzoshandiswa kugadzira mafuta
- Mbeu dzesunflower dzakatsetseka: inonyanya kushandiswa pakudya
- Hulled sunflower mbeu: mhando huru inoshandiswa pakudya
Nhanho dzeNutrient
Mbeu dzesunflower inzvimbo yakasiyana yezvikafu, inopa huwandu hwakawanda hwe:
- Vitamin E: 82% yezvinokurudzirwa zuva nezuva kudya (RDI) paaundi
- Vitamin B1 (thiamine): 10% RDI paaundi
- Vitamin B6: 11% RDI paaundi
- Pantothenic acid: 20% RDI paaundi
- Folate: 17% RDI paaundi
- Fiber: 3 magiramu paaundi
- Mapuroteni: 6 magiramu paaundi
- Zvicherwa: zinc, selenium, magnesium, mhangura, uye phosphorus
Mafuta uye Acids
Mbeu dzesunflower dzakatakurwa nemafuta anobatsira uye acids, kusanganisira:
- Polyunsaturated mafuta: 9 gramu paaundi
- Monounsaturated mafuta: 3 magiramu paaundi
- Linoleic acid: 50% yeRDI paaundi
- Phenolic compounds: flavonoids uye mamwe maumbirwo emiti anodzivirira masero kubva kumahara radicals uye anoita basa mukudzivirira zvirwere zvisingaperi.
Mabhenefiti eHutano hweMbeu dzeZuva
Yakaderedzwa Ngozi yeChirwere cheMwoyo uye Stroke
Tsvagiridzo yakaratidza kuti kudya mhodzi dzesunflower kakawanda pasvondo kunogona kutungamirira kungozi yakaderera yekurwadziwa kwemoyo uye sitiroko. Izvi zvinokonzerwa nehuwandu hwe magnesium uye unsaturated mafuta mumhodzi yezuva, iyo inogona kubatsira kuderedza ropa uye kuvhara enzyme inoita kuti tsinga dzivhare.
Inosimudzira Hutano Hweganda
Mbeu dzesunflower dzakawanda muvhitamini nemaminerari anotsigira kugona kwemuviri kurwisa zvirwere uye zviratidzo zvinopisa. Izvo zvine vhitamini E, zinc, uye carotenoids, izvo zvinonzi zvinokurudzira ganda rine hutano. Pamusoro pezvo, tsvakiridzo inoratidza kuti iyo chlorogenic acid iri mumhodzi dzesunflower inogona kunonoka chiyero icho carbs inoburitswa muropa, zvichibvumira kuburitswa zvishoma nezvishoma kwezvinovaka muviri uye kusimudzira chiyero cheshuga yeropa.
Antimicrobial Properties
Zvidzidzo zvakaitwa pamhuka uye mumarabhoritari zvakaratidza kuti mhodzi dzesunflower dzinogona kunge dziine antimicrobial properties dzinogona kutsigira kupora. Masayendisiti anotora mhedziso yakasimba pamusoro pemhedzisiro yemhodzi yesunflower pavanhu, asi tsvakiridzo inoratidza kuti kuwedzera mhodzi yesunflower pakudya kwako kunogona kuve nemabhenefiti ekurwisa hutachiona nekusimudzira hutano hwese.
Zvinogona Antidiabetic Migumisiro
Dzimwe ongororo dzinoratidza kuti mhodzi dzesunflower dzingashanda mukuburitsa madhirigidhi epamusoro. Tocopherols, iyo inoshanda se antioxidants, yakaratidzwa kuva ine antidiabetic mhedzisiro. Vanhu vasingakwanisi kugadzira tocopherol vanogona kuiwana kubva kumbeu yezuva. Zvisinei, tsvakurudzo yakawanda inodiwa kuratidza kushanda kwemhodzi yesunflower mukurapa chirwere cheshuga.
Mukupedzisa, mhodzi dzesunflower dzine hutano hwakawanda, kusanganisira kuderedza njodzi yechirwere chemoyo uye sitiroko, kusimudzira ganda rine hutano, uye rinogona kuve neantimicrobial uye antidiabetic mhedzisiro. Kuwedzera mhodzi dzesunflower pakudya kwako kunogona kuva nzira iri nyore uye yakasikwa yekutsigira hutano hwako hwose.
Mafungiro PaKudya Mbeu Yesunflower
Kunyatsorasa Hulls
Mbeu dzesunflower dzinonyanya kuumbwa nembeu pachayo, iyo inodyiwa, uye hull, iyo isiri. Paunenge uchidya mhodzi yezuva, zvakakosha kuti unyatsorasa huturu kuti urege kushungurudza kudya. Kana matinji akasatsengwa nemazvo, anogona kukonzera zvidimbu zvinopinza zvegoko zvinokuvadza mutsetse wegumbo rekudya.
Dzimwe nzira kune Avo vane Nut Allergy
Kune vanhu vane nut allergies, mhodzi dzesunflower dzinowanzoonekwa seimwe nzira yakachengeteka. Zvisinei, zvakakosha kuziva kuti vamwe vanhu vane nut allergies vanogonawo kuva nehutachiona kune mbeu yezuva. Kana uine nut allergies, zviri nani kunzvenga mbeu dzesunflower zvachose kana kubvunza nyanzvi yezvehutano usati wadzidya. Kune dzimwe nzira dzenzungu dzinogona kushandiswa pachinzvimbo chemhodzi dzesunflower, semhodzi dzenhanga kana sesame.
Maitiro ekunakirwa neMbeu dzeZuva: Mazano uye Mazano
Kutsemura uye Kupfira: Maitiro ekuvhura Mbeu dzeZuva
-Bata mhodzi yakatwasuka pakati pemazino ako epamberi woisa zvinyoro nyoro kusvika goko ratsemuka.
- Neimwe nzira, isa mhodzi yakachinjika pakati pemazino ako epamberi woruma pasi kusvikira goko ratsemuka.
- Kupatsanura goko kubva kumbeu nerurimi kana zvigunwe.
- Mbeu dzesunflower dzinowanzotengeswa dzakaiswa shelled kana dzisina kuvharwa, asi kuzvipwanya iwe pachako kunogona kuve chiitiko chinonakidza uye chinogutsa, kunyanya panguva yemitambo yebaseball kana mimwe mitambo yekunze.
Nzira dzekubatanidza Mbeu dzeZuva muKudya Kwako
- Wedzera tsama yemhodzi dzesunflower kune granola yakagadzirwa kumba kana kumwaya pamusoro pemashizha emashizha emashizha emashizha kuti awedzere uye anonaka.
- Sanganisa mhodzi dzesunflower mumuchero unopisa kana unotonhora uye mbiya dzeyoghuti kuti uwedzere kuumbwa uye kudya.
- Shandisa mhodzi dzesunflower semushonga weprotein-packed topping ye tuna kana masaladhi ehuku.
- Mishonga yakasvibiswa inogona kuputirwa nemhodzi yezuva kuti iwedzere kuwedzera.
- Isa mhodzi dzesunflower pamusoro pechingwa usati wabika kuti uwane nutty flavour.
- Mbeu dzesunflower dzinogonawo kusanganiswa neapuro, bhanana, kana kutendeuka kugadzira bhotela remumba.
Kuchengeta uye Kushandiswa
- Mbeu dzesunflower hadzina kukuvadza kudya uye dzine huwandu hwehutano hwakanaka, kusanganisira kemikari chlorogenic acid, inogona kubatsira kuderedza njodzi yemafuta ane rancid.
- Kuti udzivirire kubva kune rancidity, chengetedza mhodzi dzesunflower mumudziyo usina mhepo mufiriji kana mufiriji.
- Mhando dzisina kuvharwa dzinogona kugara kusvika kumwedzi mitanhatu mufiriji uye kusvika kune gore mufiriji.
- Kuchenjerera kwakawedzerwa kunofanira kutorwa kudzivirira kudya mhodzi dzesunflower dzinogona kunge dzine mabhakitiriya anokuvadza, akadai sesalmonella.
- Paunenge uchitenga mbeu yezuva, zvakakosha kutenga kubva kune ane mutoro uye akavimbika sosi.
- Zvidzidzo zvakaratidza kuti vamwe vanhu vanogona kukura hypersensitivity kana kukanganiswa nemhodzi yezuva, kunyanya kana vachiwanzoita allergies kune pollen kana kudya kweshiri.
- Kuti uderedze njodzi yeallergies, zvakakosha kuti urege kudya mhodzi dzesunflower kana uine inozivikanwa allergies kwavari.
- Mbeu dzesunflower chikafu chepamusoro-calori, saka zvakakosha kuti uzvidye zvine mwero kana uri kutarisa macalorie ako ekudya.
- Mhodzi shoma dzesunflower dzinogona kutakura huwandu hwezvinovaka muviri mukudya kwako kwemazuva ese, asi iva nechokwadi chekuzvibatanidza zvichienderana nezvinodiwa zvekoriori zvezuva nezuva.
Production
The Sunflower Plant
Mbeu dzesunflower dzinobva kuchirimwa chesunflower, chinova nhengo yegenus Helianthus, inosanganisira zvese zvegore uye zvisingaperi zvinomera zvinomera mumhuri yedaisy, Asteraceae. Sunflowers inowanzozivikanwa seHelianthus muSouth America, kwaanobva, uye muNorth America, kwaanobva kuCentral America.
Production Process
Kugadzirwa kwemhodzi dzesunflower kunosanganisira nzira huru yekukura, kukohwa, kupatsanura, kugocha, uye kurongedza. Iyo nzira inotanga nekudyara sunflowers, iyo inogona kukura kusvika mamita gumi kureba. Kana maringazuva akura, anokohwewa, uye mhodzi dzinoparadzaniswa nemusoro wemaruva. Mbeu dzacho dzinobva dzagochwa dzoiswa pasuru kuti dzidyiwe.
Kugadzirwa Kwenyika
Mbeu dzesunflower dzinogadzirwa munyika dzakawanda pasi rose, kusanganisira Argentina, China, Turkey, Bulgaria, neHungary. Maererano neFAOSTAT, United States, Russia, Ukraine, neRomania ndidzo nyika dziri pamusoro pakuuchika mbeu dzesunflower, dzine matani anosvika 35.7 miriyoni akasanganiswa muna 2019. Mbeu dzesunflower dzakabatsira zvikuru mukurimwa kwembeu dzemafuta pasi rose. ye49.6 miriyoni yematani akagadzirwa muna 2019.
mhedziso
Saka pane iwe unayo, zvese zvaunoda kuziva nezvemhodzi yezuva. Iwo snack yakanaka yekukuchengeta iwe uchienda kana iwe uri kuenda, uye usakanganwe kutsemura kuvhura iwo magomba! Ndivo tsime guru reprotein, mavitamini, uye zvicherwa. Saka usatya kuvhurika uye vaedze!
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