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[title] => Ako ste tražili grickalice u kojima ćete uživati, a uz to i unijeti dovoljne količine nutritivnih tvari, odaberite sjemenke bundeve
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Možda ste ih zanemarili kao zdravu grickalicu u posljednje vrijeme, ali sjemenke bundeve su odlične za naše zdravlje. Bogate su cinkom, fosforom, manganom, magnezijem, bakrom i željezom te jačaju naš imunitet, piše Živim.hr.
ZDRAVSTVENE PREDNOSTI SJEMENKI OD BUNDEVE
Šaka sjemenki budneve ima oko 150 kalorija, 15 grama masti, samo nekoliko grama ugljikohidrata i impresivnih 10 grama biljnih proteina. Ove sjemenke su bogate hranjivim tvarima i štite zdravlje, a mi imamo dodatne razloge zašto biste ih trebali pojesti već danas.
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BOGATE SU MAGNEZIJEM I DRUGIM MINERALIMA
Sjemenke bundeve jedan su od najboljih prirodnih izvora magnezija.
– Sirove sjemenke bundeve, poznate i kao pepitas, dobar su izvor magnezija, mangana, željeza, cinka i bakra. Magnezij pomaže poboljšati raspoloženje i san, dok mangan igra ulogu u proizvodnji kolagena te potiče zdravlje kože i kostiju. Željezo i bakar sudjeluju u proizvodnji energije, a željezo također pomaže u prijenosu kisika do naših stanica. Cink podržava imunitet, zdravlje kože i vid – rekla je nutricionistica Cynthia Sass za Health.
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BOGATE SU ANTIOKSIDANSIMA
Antioksidansi mogu smanjiti upalu i zaštititi vaše stanice od štetnih slobodnih radikala. Zato konzumiranje hrane bogate antioksidansima može pomoći u zaštiti od mnogih bolesti. Smatra se da je visoka razina antioksidansa u sjemenkama bundeve djelomično odgovorna za njihove pozitivne učinke na zdravlje.
KORISNE MASTI
Sjemenke bundeve jedan su od najboljih izvora biljnih omega-3 masnih kiselina, nazvanih alfa-linolenska kiselina ili ALA. Samo mali dio ALA-e pretvara se u važne DHA i EPA omega-3 masne kiseline, koje se nalaze u masnoj ribi poput lososa. Međutim, prednosti ALA-e uključuju zaštitu od srčanih bolesti, smanjeni rizik od stvrdnjavanja arterija i protuupalno djelovanje.
KONTROLIRAJU ŠEĆER U KRVI
Uz nisku razinu ugljikohidrata i dobar izvor biljnih bjelančevina, istraživanja pokazuju da jedenje sjemenki bundeve pomaže u zaštiti od dijabetesa tipa 2 i smanjuje njegove komplikacije na druge načine, poput poboljšanja regulacije inzulina i zaštite organa od posljedica dijabetesa.
POBOLJŠAVAJU KVALITETU SPERME
Sjemenke bundeve mogu pomoći u ublažavanju simptoma benigne hiperplazije prostate (BHP), stanja u kojem se prostata povećava, uzrokujući probleme s mokrenjem. Nekoliko je studija na ljudima otkrilo da je konzumiranje ovih sjemenki smanjilo simptome povezane s BHP-om. U jednogodišnjem istraživanju na više od 1400 muškaraca s BHP-om, konzumacija sjemenki bundeve smanjila je simptome i poboljšala kvalitetu života.
– Istraživanja pokazuju da i bučino sjeme i bučino ulje pomažu u zaštiti zdravlja prostate. Sadržaj cinka u sjemenkama također može podržati plodnost muškaraca jer su niske razine cinka povezane sa smanjenom kvalitetom sperme – objasnila je Sass.
---
---
POBOLJŠAVAJU SAN
Ako imate problema sa spavanjem, možda biste trebali pojesti malo sjemenki bundeve prije spavanja. Oni su prirodni izvor triptofana, aminokiseline koja može pomoći u poticanju sna. Međutim, trebali biste pojesti oko 200 grama sjemenki bundeve da biste postigli potrebnu količinu triptofana. Cink u ovim sjemenkama također može pomoći u pretvaranju triptofana u serotonin, koji se zatim mijenja u melatonin, hormon koji regulira vaš ciklus spavanja. Osim toga, sjemenke bundeve izvrstan su izvor magnezija. Odgovarajuće razine magnezija također su povezane s boljim snom.
KAKO POJESTI VIŠE SJEMENKI BUNDEVE?
Sjemenke bundeve možete posipati po bilo čemu, od zobenih pahuljica do vrtnih salata, kuhanog povrća, juha, jela od cjelovitih žitarica, tacosa i, naravno, deserta. Maslac od sjemenki bundeve također se može umutiti u smoothie, usitniti u jogurt, preliti voćem ili koristiti kao podloga za energetske pločice ili kuglice.
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Možda ste ih zanemarili kao zdravu grickalicu u posljednje vrijeme, ali sjemenke bundeve su odlične za naše zdravlje. Bogate su cinkom, fosforom, manganom, magnezijem, bakrom i željezom te jačaju naš imunitet, piše Živim.hr.
ZDRAVSTVENE PREDNOSTI SJEMENKI OD BUNDEVE
Šaka sjemenki budneve ima oko 150 kalorija, 15 grama masti, samo nekoliko grama ugljikohidrata i impresivnih 10 grama biljnih proteina. Ove sjemenke su bogate hranjivim tvarima i štite zdravlje, a mi imamo dodatne razloge zašto biste ih trebali pojesti već danas.
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BOGATE SU MAGNEZIJEM I DRUGIM MINERALIMA
Sjemenke bundeve jedan su od najboljih prirodnih izvora magnezija.
– Sirove sjemenke bundeve, poznate i kao pepitas, dobar su izvor magnezija, mangana, željeza, cinka i bakra. Magnezij pomaže poboljšati raspoloženje i san, dok mangan igra ulogu u proizvodnji kolagena te potiče zdravlje kože i kostiju. Željezo i bakar sudjeluju u proizvodnji energije, a željezo također pomaže u prijenosu kisika do naših stanica. Cink podržava imunitet, zdravlje kože i vid – rekla je nutricionistica Cynthia Sass za Health.
---
---
BOGATE SU ANTIOKSIDANSIMA
Antioksidansi mogu smanjiti upalu i zaštititi vaše stanice od štetnih slobodnih radikala. Zato konzumiranje hrane bogate antioksidansima može pomoći u zaštiti od mnogih bolesti. Smatra se da je visoka razina antioksidansa u sjemenkama bundeve djelomično odgovorna za njihove pozitivne učinke na zdravlje.
KORISNE MASTI
Sjemenke bundeve jedan su od najboljih izvora biljnih omega-3 masnih kiselina, nazvanih alfa-linolenska kiselina ili ALA. Samo mali dio ALA-e pretvara se u važne DHA i EPA omega-3 masne kiseline, koje se nalaze u masnoj ribi poput lososa. Međutim, prednosti ALA-e uključuju zaštitu od srčanih bolesti, smanjeni rizik od stvrdnjavanja arterija i protuupalno djelovanje.
KONTROLIRAJU ŠEĆER U KRVI
Uz nisku razinu ugljikohidrata i dobar izvor biljnih bjelančevina, istraživanja pokazuju da jedenje sjemenki bundeve pomaže u zaštiti od dijabetesa tipa 2 i smanjuje njegove komplikacije na druge načine, poput poboljšanja regulacije inzulina i zaštite organa od posljedica dijabetesa.
POBOLJŠAVAJU KVALITETU SPERME
Sjemenke bundeve mogu pomoći u ublažavanju simptoma benigne hiperplazije prostate (BHP), stanja u kojem se prostata povećava, uzrokujući probleme s mokrenjem. Nekoliko je studija na ljudima otkrilo da je konzumiranje ovih sjemenki smanjilo simptome povezane s BHP-om. U jednogodišnjem istraživanju na više od 1400 muškaraca s BHP-om, konzumacija sjemenki bundeve smanjila je simptome i poboljšala kvalitetu života.
– Istraživanja pokazuju da i bučino sjeme i bučino ulje pomažu u zaštiti zdravlja prostate. Sadržaj cinka u sjemenkama također može podržati plodnost muškaraca jer su niske razine cinka povezane sa smanjenom kvalitetom sperme – objasnila je Sass.
---
---
POBOLJŠAVAJU SAN
Ako imate problema sa spavanjem, možda biste trebali pojesti malo sjemenki bundeve prije spavanja. Oni su prirodni izvor triptofana, aminokiseline koja može pomoći u poticanju sna. Međutim, trebali biste pojesti oko 200 grama sjemenki bundeve da biste postigli potrebnu količinu triptofana. Cink u ovim sjemenkama također može pomoći u pretvaranju triptofana u serotonin, koji se zatim mijenja u melatonin, hormon koji regulira vaš ciklus spavanja. Osim toga, sjemenke bundeve izvrstan su izvor magnezija. Odgovarajuće razine magnezija također su povezane s boljim snom.
KAKO POJESTI VIŠE SJEMENKI BUNDEVE?
Sjemenke bundeve možete posipati po bilo čemu, od zobenih pahuljica do vrtnih salata, kuhanog povrća, juha, jela od cjelovitih žitarica, tacosa i, naravno, deserta. Maslac od sjemenki bundeve također se može umutiti u smoothie, usitniti u jogurt, preliti voćem ili koristiti kao podloga za energetske pločice ili kuglice.
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14. svibanj 2024 01:52
