SD Dojavi
OSMRTNICE
PRETPLATA
PREMIUM
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Sjemenke bundeve, odnosno buče, zdrava su tradicionalna grickalica. Plosnate su i ovalne, zaštićene bijelom ljuskom. Kada se oljušte, ostaju prekrivene zelenkastom opnom koja je najbogatija nutrijentima. Mogu se jesti sirove ili pečene, a prodaju se ili s ljuskom ili već oljuštene, piše Živim.

Sjemenke bundeve ne smatraju se visokoalergenom namirnicom, no kao i kod svake hrane, alergija na njih je moguća. Srećom, rijetka je. Ako ste zabrinuti zbog moguće alergije, konzultirajte se s liječnikom prije uvođenja namirnice u prehranu. Na sjemenke otpada oko deset posto težine ploda bundeve, znatno su (i do dvadeset puta) kaloričnije od mesa ploda, a i nabijenije nutrijentima. Po sastavu su 45 posto masnoće (odličan su izvor nezasićenih masnih kiselina, uključujući omega kiseline), 25 posto bjelančevine i 18 posto ugljikohidrati. U tridesetak grama sjemenki ima oko 130 kalorija, 1,7 grama prehrambenih vlakana, 260 miligrama kalija, 190 miligrama magnezija, 20 miligrama kolina, 2,84 miligrama željeza, 2,52 miligrama cinka, 2,35 mikrograma vitamina K, sadrže i fosfor, kalcij, vitamine E i B2, folate, fitinsku i salicilnu kiselinu, karotenoide itd.

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Shutterstock
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Zbog takvog sastava dobre su za zdravlje, a treba istaknuti nekoliko njihovih najvažnijih učinaka:

- Mogu pomoći u regulaciji razine šećera u krvi.

- Kao odličan izvor magnezija mogu pomoći u reguliranju vrijednosti krvnog tlaka.

- Magnezij kojim obiluju bučine sjemenke nužan je i za regulaciju sna pa stoga sjemenke mogu poboljšati kvalitetu spavanja.

- Dobar su izvor antioksidansa, zbog čega ih istraživanja povezuju sa značajnim snižavanjem rizika za razvoj raka dojke, što je bilo najizraženije kod žena u postmenopauzi.

- Odličan su izvor i nezasićenih masnoća, uključujući alfa-linolensku (ALA) omega-3 esencijalnu masnu kiselinu. Postoje snažni dokazi da jedenje bučinih sjemenki, kao dio uravnotežene prehrane, upravo zbog sadržaja ALA kiselina, može biti korisno za srce i prevenciju kardiovaskularnih bolesti.

- Mogu pomoći kod problema s prostatom te u prevenciji i tretiranju nekih tegoba urinarnog sustava.

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, piše Živim.

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Sjemenke bundeve, odnosno buče, zdrava su tradicionalna grickalica. Plosnate su i ovalne, zaštićene bijelom ljuskom. Kada se oljušte, ostaju prekrivene zelenkastom opnom koja je najbogatija nutrijentima. Mogu se jesti sirove ili pečene, a prodaju se ili s ljuskom ili već oljuštene, piše Živim.

Sjemenke bundeve ne smatraju se visokoalergenom namirnicom, no kao i kod svake hrane, alergija na njih je moguća. Srećom, rijetka je. Ako ste zabrinuti zbog moguće alergije, konzultirajte se s liječnikom prije uvođenja namirnice u prehranu. Na sjemenke otpada oko deset posto težine ploda bundeve, znatno su (i do dvadeset puta) kaloričnije od mesa ploda, a i nabijenije nutrijentima. Po sastavu su 45 posto masnoće (odličan su izvor nezasićenih masnih kiselina, uključujući omega kiseline), 25 posto bjelančevine i 18 posto ugljikohidrati. U tridesetak grama sjemenki ima oko 130 kalorija, 1,7 grama prehrambenih vlakana, 260 miligrama kalija, 190 miligrama magnezija, 20 miligrama kolina, 2,84 miligrama željeza, 2,52 miligrama cinka, 2,35 mikrograma vitamina K, sadrže i fosfor, kalcij, vitamine E i B2, folate, fitinsku i salicilnu kiselinu, karotenoide itd.

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Shutterstock
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Zbog takvog sastava dobre su za zdravlje, a treba istaknuti nekoliko njihovih najvažnijih učinaka:

- Mogu pomoći u regulaciji razine šećera u krvi.

- Kao odličan izvor magnezija mogu pomoći u reguliranju vrijednosti krvnog tlaka.

- Magnezij kojim obiluju bučine sjemenke nužan je i za regulaciju sna pa stoga sjemenke mogu poboljšati kvalitetu spavanja.

- Dobar su izvor antioksidansa, zbog čega ih istraživanja povezuju sa značajnim snižavanjem rizika za razvoj raka dojke, što je bilo najizraženije kod žena u postmenopauzi.

- Odličan su izvor i nezasićenih masnoća, uključujući alfa-linolensku (ALA) omega-3 esencijalnu masnu kiselinu. Postoje snažni dokazi da jedenje bučinih sjemenki, kao dio uravnotežene prehrane, upravo zbog sadržaja ALA kiselina, može biti korisno za srce i prevenciju kardiovaskularnih bolesti.

- Mogu pomoći kod problema s prostatom te u prevenciji i tretiranju nekih tegoba urinarnog sustava.

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, piše Živim.

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StoryEditorOCM
ZdravljeODLIČAN SNACK

Grickalica bez premca: pomaže regulirati tlak i šećer te značajno smanjuje rizik za razvoj raka dojke

Piše MOZAIK SD
29. rujna 2022. - 15:34
23498968
PREMIUM
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Sjemenke bundeve, odnosno buče, zdrava su tradicionalna grickalica. Plosnate su i ovalne, zaštićene bijelom ljuskom. Kada se oljušte, ostaju prekrivene zelenkastom opnom koja je najbogatija nutrijentima. Mogu se jesti sirove ili pečene, a prodaju se ili s ljuskom ili već oljuštene, piše Živim.

Sjemenke bundeve ne smatraju se visokoalergenom namirnicom, no kao i kod svake hrane, alergija na njih je moguća. Srećom, rijetka je. Ako ste zabrinuti zbog moguće alergije, konzultirajte se s liječnikom prije uvođenja namirnice u prehranu. Na sjemenke otpada oko deset posto težine ploda bundeve, znatno su (i do dvadeset puta) kaloričnije od mesa ploda, a i nabijenije nutrijentima. Po sastavu su 45 posto masnoće (odličan su izvor nezasićenih masnih kiselina, uključujući omega kiseline), 25...

#SJEMENKE#GRICALICE#BUNDEVE
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17. svibanj 2024 16:01