Healthy seeds
Healthy eating is not limited to the preparation of dietary products and taking a huge amount of any additives. Sometimes it is enough to add seeds to the dish and thus increase the nutrient content.
b2ap3_thumbnail_semki-protein5.you probably have cans of various seeds left over from cooking various recipes over the past year on your kitchen shelves. You understand their benefits, but you have no idea how to use them in regular food, and not for baking, which for obvious reasons you do not often do.
With flax seeds, everything is clear, ground and ate (who does not know, I will write separately about flax seeds). Now I want to tell you about the seeds that are probably in your kitchen. And if not, you can always start using them ))
Hemp Seeds
Very useful for the cardiovascular system and metabolism. Immediately I want to note that psychotropic substances are contained only in the inflorescences of hemp and its leaves, hemp seeds are completely safe. Hemp seeds are used to make extremely useful hemp oil.
The seeds contain a huge amount of micro-and macronutrients required for human life: phosphorus and potassium, calcium and magnesium, manganese and iron, chlorine, sulfur and zinc. Diverse composition of vitamins: C, D, E, caratinoids (precursors of vitamin A), b vitamins, almost in full: B1,2,3,4,5,6,7,8,9,12, chlorophyll and antioxidants are present.
The seeds contain 20 amino acids, including about 10 acids that the human body does not reproduce, such as alpha-linolenic acid (an essential fatty acid).
Hemp seeds are also unique in that they contain proteins identical to human blood proteins, which is not very common among plants. Globulin protein contains 65% and slightly less albumin protein. These proteins play a huge role for human health and longevity, because they are responsible for the immune system, so globulin is used by the body to produce antibodies that can destroy viruses and bacteria, which is very important for all people, but especially for those suffering from immune deficiency.
So, arm yourself with a coffee grinder or any other table mill.
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Add them to oatmeal (ground) or muesli (whole) for extra crunch.
Add the ground seeds to the protein and make a cocktail.
Roll the fish, chicken or meat in the ground seeds before baking, to give a nutty flavor.
Add generously to various sauces.
Nutritional Value 100 g
Calories: 575
Fat: 44 g
Carbohydrates: 12 g
Protein: 32 g
Sesame seeds
Sesame seeds are characterized by a high content of many vitamins, mineral elements, proteins, polyunsaturated fatty acids and phytosterols.
So, sesame seeds are rich in vitamin B1 (thiamine) (in 100 g – 46.8% of the daily norm), vitamin B6 (pyridoxine) (respectively – 39.5%), folic acid (24.3%), vitamin PP (nicotinic acid) (22.6%), gamma-tocopherol (16.3%), vitamin B2 (Riboflavin) (12.5%).
The basis of the mineral composition of sesame seeds are: silicon (663.3%), copper (410.0%), vanadium (136.8%), Nickel (126.7%), manganese (123.0%), calcium (113.6%), iron (96.7%), magnesium (87.8%), lithium (77.0%), phosphorus (67.5%), zinc (64.6%), boron (52.9%), zirconium (50.0%), selenium (37.5%), molybdenum (21.4%), cobalt (20.0%), potassium (19.2%), rubidium (11.8%), chromium (11.6%), lead (10.0%), iodine (8.9%).
Copper and manganese help your joints form collagen and maintain a healthy bone structure.
Sesame seeds are exceptionally rich in phytosterols (in 100 g – 1298.2% of the daily norm), the main part of which is beta-sitosterol (525%), which makes it possible to attribute sesame to women's products.
You can not eat sesame on an empty stomach – it will cause nausea and vomiting
It is strictly forbidden to take sesame oil together with aspirin, any derivatives of oxalic acid and estrogens. This acceptance leads to the formation of insoluble compounds in the kidneys.
Caution should be applied to sesame people whose body contains a large amount of calcium. An excess of this mineral component will only worsen the overall condition of the person.
Regular consumption of a small amount of sesame seeds and oil has a beneficial effect on the entire body.
b2ap3_thumbnail_semki-protein2. use ground sesame in any chicken dish, as they do in Asia.
Sprinkle the seeds liberally on any salad.
Use in recipes for cooking salmon dishes
Add to the fried vegetables
Nutritional Value 100 g
Calories: 565
Fat: 44 g
Carbohydrates: 26 g
Protein: 17 g
Sunflower seed
Multivitamins of the world of seeds. These seeds have the highest levels of phytosterols, which can help healthy lipid levels and support heart health.
Sunflower seeds are a very high-calorie product. They are characterized by a high content of many vitamins (especially Biotin, alpha – tocopherol and b vitamins), mineral elements, unsaturated fatty acids (especially polyunsaturated omega-6 fatty acids, in particular linoleic), phytosterols and purine bases.
Thus, sunflower seeds are extremely rich in Biotin (in 100 g – 1340.0% of the daily norm) and alpha-tocopherol (respectively – 228.0%), rich in vitamin B1 (thiamine) (105.3%), vitamin B9 (folic acid) (56.8%), vitamin B6 (pyridoxine) (53.6%), nicotinic acid (vitamin PP) (37.8%), Pantothenic acid (33.3%), vitamin B2 (Riboflavin) (15.0%), choline (11.0%).
The mineral composition is dominated by: Nickel (247.0%), vanadium (210.3%), copper (178.0%), boron (162.1%), manganese (97.5%), phosphorus (85.3%), magnesium (83.9%), selenium (83.8%), cobalt (53.0%), zinc (41.7%), iron (37.8%), molybdenum (27.9%), silicon (26.7%), rubidium (26.0%), potassium (25.8%), zirconium (22.4%), calcium (20.2%), sulfur (18.1%), tin (8.2%).
Sunflower seeds contain proteins (25.9%), which include essential and interchangeable amino acids (in 100 g – 40.7% and 28.8% of the daily norm, respectively). The composition of essential amino acids is dominated by isoleucine (56.8%) and valine (55.7%); in the composition of interchangeable amino acids – glycine (41.7%), glutamic acid (41.0%) and arginine (39.4%).
Sunflower seeds are particularly distinguished by the content of unsaturated fatty acids (106.7%), especially polyunsaturated omega-6 fatty acids (254.4%, the main part of them is linoleic acid). The content of monounsaturated omega-9 fatty acid – oleic acid in sunflower seeds is also high: 100 g contains 17.7-18.4 g. it is Known that oleic acid contributes to the dissolution of cholesterol plaques in blood vessels and, thus, prevents the development of atherosclerosis. Therefore, sunflower seeds are a good tool for preventing atherosclerosis.
Sunflower seeds are also characterized by an extremely high content of phytosterols (in 100 g – 970.9% of the daily norm), the main part of which is beta-sitosterol (151.3%), which makes it possible to attribute sunflower seeds to women's products (for more details, see Avocado). At the same time, the composition of phytosterols of this product is quite diverse and includes 11 substances.
b2ap3_thumbnail_semki-protein3. add crushed seeds to any tuna-based dish.
Sprinkle seeds on baked, stewed or fried pumpkin.
Add to the bread or sponge cake mix.
Mix the crushed seed with the bread crumbs and roll the chicken pieces for baking.
Use crushed seeds in stuffed peppers. A little before laying the mince and sprinkle the base.
Nutritional Value 100 g
Calories: 584
Fat: 51 g
Carbohydrates: 20 g
Protein: 21 g
Poppy seeds
Poppy seeds, like all products of this group, are a very high-calorie product, but they are characterized by a high content of many vitamins, mineral elements, proteins, polyunsaturated fatty acids and phytosterols.
Thus, poppy is rich in Tocopherols: gamma-tocopherol (in 100 g – 94.5% of the daily norm), beta-tocopherol (respectively – 55.3%), alpha-tocopherol (21.2%), vitamin B1 (thiamine) (50.2%), vitamin K (phylloquinone) (41.7%), Biotin (30.0%), folic acid (20.5%), vitamin PP (nicotinic acid) (19.8%), vitamin B6 (pyridoxine) (12.4%).
The mineral composition is based on: manganese (335.5%), chromium (241.6%), cobalt (180.0%), copper (171.0%), silicon (166.7%), Nickel (146.7%), calcium (132.1%), phosphorus (106.9%), magnesium (98.8%), zinc (75.4%), sulfur (64.0%), iron (63.9%), zirconium (50.0%), potassium (24.8%), selenium (20.8%), vanadium (20.5%), and molybdenum (13.3%).
Poppy seeds are distinguished by the content of both essential and non-essential amino acids (in 100 g – 33.5% and 25.9%, respectively), while the content of all amino acids found in poppy seeds (in 100 g) exceeds 10% of the daily norm. Mac is particularly rich in essential amino acids: valine (46.0%) and isoleucine (43.3%); among the substituted amino acids, Proline (44.5%), glutamic acid (32.7%) and arginine (32.2%) dominate.
Mac is also characterized by a high content of unsaturated fatty acids (84.3%), especially polyunsaturated omega-6 fatty acids (namely linoleic acid): in 100 g contains 295% of the daily norm.
b2ap3_thumbnail_semki-protein4. add poppy seeds to any dessert (well, it's Holy).
Add them to the oil based salad dressing.
Use for making poppy paste.
Add the seeds to the pancakes.
Sprinkle poppy seeds in curries and stews.
Nutritional Value 100 g
Calories: 525
Fat: 42 g
Carbohydrates: 28 g
Protein: 18 g
Bon Appetit!
