Mbeu ndeimwe yezvokudya zvinovaka muviri zvinowanikwa kuvanhu uye nezvakasiyana-siyana zvakasarudzwa kusarudza kubva, zvinogona kupa zvakawanda zvekunakidza, kugadzirwa, uye kudya kwekudya kwedu. Kunyange zvazvo nyemba, zviyo zvezviyo, uye dzimwe marimu zvose zvinowanikwa mbeu, nhasi tichazotarisa zvakanyanya zvimwe zvezviyo zvinodyiwa zvinodyiwa.
Chia Mbeu - Mbeu dzeChia ndeimwe yezvinyanyisa zvekudya zvemakore gumi uye nechikonzero chakanaka.
Izvo zvizere nemavithamini nemaminerari uye inopa chikamu chinoshamisa che omega-3 fatty acids. Mbeu idzi shomanana dzine simba rinoshamisa rekugadzira gel kana yakanyoroveswa mumvura, iyo inoita kuti ive chinhu chinoshamisa chinonzwisisika. Kubva kushandiswa seiyo inotsiva mazai soup kana smoothie thickener, mbeu dzechia dzinobatsira uye dzine utano mukicheni.
Flaxseeds - Flaxseed, imwe nhengo ye omega-3, inowanzonziwo nokuda kwe fiber yayo. Mafuta anokwanisa kutengwa zvakakwana kana pasi (milled), zvichienderana nekushandiswa kwako. Zvose zvipfeko zvakakosha pakuwedzera mavara, marara, uye fibiti kune zvekudya, asi zvakaoma kugora uye mishonga inogona kunge isingawaniki. Ground flaxseeds inowedzera zvinoshamisa nutty kunakidza kune zvokudya uye inopa chipo chinopa rupo rwezvibereko, asi maune omega-3 fatty acids anooma anogona kuenda nokukurumidza munguva yekuchengetedza. A
Hembeu Mbeu - Kudyara kwekushandisa hakusi chinhu chekutanga chinouya mupfungwa kune vanhu vakawanda pavanenge vachitaurirana nezvehupi, asi mbeu dzechimiro ichi chinokonzerwa nehuwandu hwezvokudya zvinoshandiswa uye imwe yezvokudya zvekudya yakavakwa pamusoro pavo.
Mbeu ye hemp haisi yega yakawanda yemafuta ane utano, asi ane mazinga euprotheni uye ose mapfumbamwe anokosha amino acids. Hemp mbeu inogona kushandiswa zvakakwana, yakaiswa muupfu kana hupfu, yakakanyiwa yei, yakasimwa, kana yakatorwa kuva mukaka wemukaka wemukaka.
Makomamba Mbeu - Apo vanhu vazhinji vanofunga nezvemichero yemaramba, vanofananidzira chiedza, chine jewel tsvuku inopoteredza mbeu chaiyo.
Pamwe jisi yakazadza sac uye mbeu inonzi aril. Maji akazara akazadza zvinonaka, asi mbeu yakaoma mukati megairi imwe neimwe inofadza uye inofadza. Mbeu dzakasvibirira ndiyo yakanakisisa inopa fiber, mafuta ane utano, mavitamini, nemaminera. Iyo yakajeka yakajeka yegazi sac iyo yakapoteredza mbeu yakakwirira mu Vitamin C uye dzimwe antioxidants.
Mbeu dzeGurusi - Pumpkin nedzimwe mbeu dze squash hazvirevi kutora kwekuvhura, asi zvinogona kunakidzwa gore rose. Iyo inozivikanwawo se pepitas, mbeu dzepukari dzinogona kudyiwa pamwe kana kuti pasina kunze kwekunze. Iyo yakaoma ganda yakachena inopa huwandu hwakawanda hwekugadzirisa uye fiber, asi mukati memavara emavara anononoka, ane nyoro, uye ane pfuma yakawanda yemafuta uye emaminerari. Pepitas inowanzobatanidzwa mune zvekudya zvekuMexico uko iyo inoshandiswa zviri zviviri mukubika uye sechinhu chinonaka chekudya.
Sesame Mbeu - Mbeu dzeSesame zviduku uye zvinyoro, uye dzine mafuta akakwirira zvikuru. Apo yakadyara mbeu (nemafuta avo) inotora zvinoshamisa zvinokonzera nutty, iyo inowanzoshandiswa kushandura ndiro, zvikuru muAsia cuisine . Apo mbeu yeesame inogadzirirwa mukapano inonzi tahini, iyo inowanzobatanidzwa muMiddle Eastern cuisine. Kungofanana nedzimwe mbeu, mbeu yeesame inowanzoita fiber, vitamine, uye minerals.
Sunflower Mbeu - Sezvakaita mbeu dzepukiti, mbeu yezuva inogona kutengwa kana kuti pasina ganda. Hora yeSesame mbeu yakanyanya kuoma kupfuura mbeu yepukisi uye inowanzorasirwa pane kudyiwa. Mbeu yeSaruvati inozivikanwa nokuda kwehuwandu hwavo hweVhitamin E, iyo ine simba antioxidant yefuma, pamwe chete nemwoyo-ane utano mafuta acids.