فوائد الفشار للرجيم .. تعرف عليها

فوائد الفشار للرجيم

فوائد الفشار للرجيم .. تعرف عليها

فوائد الفشار للرجيم .. الذرة ، التي تُسلق في الصيف وتحميصها وتفرقعها في الشتاء ، هي بالتأكيد جزء مهم من ثقافة التغذية لدينا. إذا فكرنا في الذرة المعلبة ، فإننا نأكل الذرة في الصيف والشتاء. الحساء المحلي المصنوع من الذرة المجففة جانب آخر من هذه العادة. ومع ذلك ، فإن كيفية استهلاك الذرة أكثر صحة ، وخاصة إذا تم تناول الذرة خلال فترة النظام الغذائي ، فنحن أيضًا مشغولون بالأسئلة. لأننا نحسب السعرات الحرارية واحدة تلو الأخرى أثناء محاولة إنقاص الوزن ، فإننا لا نتسامح مع أي سعرات حرارية إضافية أو تباطؤ في عملية فقدان الوزن. في هذا الصدد ، دعونا أولاً نلقي نظرة على العناصر الغذائية وفوائد الذرة ثم نتعرف بالتفصيل على فوائد الفشار وفوائد الفشار للرجيم .

محتويات المقالة

القيم الغذائية للفشار أو الذرة

  • 100 غرام من الذرة المسلوقة تقريبا ؛
  • 96 سعرة حرارية
  • 20.98 جرام من الكربوهيدرات
  • 3.41 جرام من البروتين
  • 1.5 غرام من الدهون
  • 2.4 جرام من الألياف
  • 2 ملليغرام من الصوديوم
  • 123 ملليغرام من البوتاسيوم
  • 6 ملليغرام من الكالسيوم
  • 65 ملليغرام من فيتامين أ
  • يحتوي على 0.59 ملليغرام من الحديد.

فوائد الذرة للجسم

غنية بالبوتاسيوم والمغنيسيوم وحمض الفوليك والحديد والألياف والفيتامينات المختلفة ، والذرة هي بالتأكيد جزء صحي من نظامنا الغذائي. إن تناول كوب متوسط ​​من الذرة المسلوقة بدلاً من شريحة الخبز سيكون صحيًا ومغذيًا ومفيدًا. مصدر البوتاسيوم الصحي للذرة على وجه الخصوص له قيمة كبيرة في النمو العقلي والبدني.

الذرة تمنع فقر الدم

سيقل خطر الإصابة بفقر الدم في الاستهلاك المنتظم للذرة الغنية بحمض الفوليك والحديد. يمكن تناول كوب واحد من الذرة المسلوقة يوميًا للتخلص من المواقف السلبية مثل التعب والتهيج والضعف والإمساك وصعوبة فقدان الوزن الناجم عن فقر الدم.

الذرة تخفف آلام الدورة الشهرية

تسبب تقلصات الرحم خلال فترة الحيض الألم ، وتكون هذه الأيام صعبة بالنسبة لمعظم النساء. وأهم سبب لهذه الآلام هو نقص المغنيسيوم. تحتوي الذرة المسلوقة أيضًا على الكثير من المغنيسيوم ، لذا فإن تناول كوب من الذرة المسلوقة يوميًا خلال فترات الحيض سيخفف الألم.

الذرة تدعم صحة الجهاز الهضمي

الذرة غذاء يحتوي على ألياف قابلة للذوبان وغير قابلة للذوبان وألياف غذائية. لذلك فإن الذرة تساعد على امتصاص الكوليسترول في الجسم وتمنع حدوث مشاكل مثل متلازمة الأمعاء والإسهال. على هذا النحو ، يتم منع مشاكل الأمعاء مثل الإمساك ، ويمكن تقليل خطر الإصابة بسرطان القولون.

وتزيد الذرة من الطاقة على المدى القصير بمحتواها العالي من الكربوهيدرات وعلى المدى الطويل بمحتواها من الفيتامينات والمعادن. بسبب هذه الميزة ، فإن الرياضيين الذين يرغبون في تخزين الطاقة يستهلكون الذرة كثيرًا. على وجه الخصوص ، يوفر 100 جرام من الذرة الطاقة قبل 1-2 ساعة أو نصف ساعة بعد التمرين.

الذرة يوازن الكوليسترول

من المهم جدًا موازنة قيم الكوليسترول الجيدة والسيئة التي ينتجها الكبد ، وخاصة لتقليل الكوليسترول السيئ. يزيد الكوليسترول السيئ لدى الأشخاص الذين يستهلكون الأطعمة الدهنية وتتأثر صحة الجسم بالكامل ، وخاصة صحة القلب والأوعية الدموية ، بشكل سلبي. ومع ذلك ، فإن الذرة المسلوقة تخفض الكولسترول السيئ وتدعم تدفق الدم بطريقة صحية ، وتوفر امتصاص الكوليسترول في الجسم.

الذرة يقوي النسيج الضام

النسيج الضام لجسمنا. يتكون من العظام والأربطة والأوتار والعضلات والغضاريف. تساعد المعادن الموجودة في الذرة والمنغنيز بالطبع في تقوية هذا النسيج الضام. من خلال تناول كأس من الذرة يوميًا ، من الممكن حماية العضلات والنسيج الضام وتقويتها ، وبالتالي يمكن الحفاظ على شكل العظام دون تدهور.

الذرة مفيدة لفترة الحمل

تعتبر الذرة مصدرًا غنيًا لحمض الفوليك ، كما أن تناول حمض الفوليك مهم جدًا أثناء الحمل. نظرًا لأن نقص حمض الفوليك أثناء الحمل قد يسبب مشاكل صحية عقلية وجسدية ونقصًا في النمو لدى الطفل ، فمن المستحسن تناول كمية صغيرة من الذرة الخالية من الدهون والخالية من الملح يوميًا ، خاصة أثناء الحمل.

هل تسبب الذرة زيادة الوزن؟

في الواقع ، أثناء الإجابة على هذا السؤال ، من المفيد أن نقول إن كيفية استهلاك الذرة وطهيها أمر مهم أيضًا. إذا كان الموضوع عبارة عن ذرة مسلوقة وتم استهلاكها كعنصر تحكم ، فسيكون جوابي “لا”. لكن بالنسبة للفشار الدهني والمالح والذرة المعلبة مع الإضافات والمواد الحافظة ، يجب أن أقول “نعم” الذرة ستزيد الوزن.

الذرة حرفيا غذاء غني بالألياف. في هذا الصدد ، فإنه يسرع عملية التمثيل الغذائي ويساعد الأمعاء على العمل بشكل أفضل. على هذا النحو ، ليس من المحتمل جدًا أن تكتسب الذرة المستهلكة بطريقة متوازنة وخاضعة للرقابة وزنًا فعليًا. لكن بالطبع أنا أتحدث هنا عن الذرة المسلوقة ، ستحصل على حوالي 96 – 100 سعرة حرارية عندما تستهلك حوالي 100 جرام من كوب متوسط ​​الحجم من الذرة التي تغليها بالماء فقط بدون زيت وملح. لا ضير من تناول كأس من الذرة في إحدى الوجبات الخفيفة ، عندما نعتقد أن 1500 سعرة حرارية في اليوم ، أو حتى 2000 سعرة حرارية للبعض ، أمر طبيعي. من الممكن حتى القول إنه سيبقيك ممتلئًا لفترة طويلة. يبلغ متوسط ​​قطعة الذرة حوالي 120 سعرة حرارية. إذا أكلت الذرة في وجبة خفيفة وشربت 1-2 ماء معوي لزيادة حركة الأمعاء ، فستفعل شيئًا رائعًا. ولكن نتيجة لذلك ، فإن الذرة هي غذاء من مجموعة الحبوب وتحتوي على الكربوهيدرات إلى جانب العناصر الغذائية الأخرى. على هذا النحو ، عليك أن تذكر أهمية الحد من تناول الكربوهيدرات في النظام الغذائي. لذلك ، إذا كنت تحرص على عدم تناول الخبز أو منتجات الحبوب الأخرى في الأيام التي تتناول فيها الذرة ، فستكون أكثر صحة من حيث عملية فقدان الوزن.

فوائد الفشار للرجيم
فوائد الفشار للرجيم

هل الفشار يزيد الوزن ؟

يحتوي محتوى الذرة على الكربوهيدرات وإذا لم يتم تناول هذه الكربوهيدرات بطريقة مضبوطة ، فقد يؤدي ذلك إلى زيادة الوزن. وبالطبع ، إذا وضعنا هذه الذرة المحتوية على الكربوهيدرات عن طريق إضافة الدهون والملح وتناولنا وعاءًا كبيرًا ، فإن زيادة الوزن أمر لا مفر منه. في العادة ، يحتوي 100 جرام فقط من الذرة المطبوخة في المنزل مع الكثير من الزيت والملح على 410 سعر حراري بالضبط. بينما لدينا الحق في تناول 1500 سعرة حرارية في اليوم في النظام الغذائي ، لا نريد ملء ثلثها بالذرة.

ولكن عندما نضع الذرة بدون إضافة الزيت والملح ، فإن 100 جرام من الفشار تعني 350 سعرة حرارية في الواقع ، يحتوي الزيت والملح على 100 سعر حراري فقط لكل 100 جرام.

علينا أن نأخذ في الاعتبار أن 70 جرامًا من محتوى الكربوهيدرات في 100 جرام من الفشار ، أي الكربوهيدرات المنبعثة عند الطهي ، تزداد أيضًا.

هل تؤكل الذرة في النظام الغذائي ؟

بالعودة إلى إجابة السؤال الذي طرحناه في البداية ، يجب علينا بالتأكيد تضمين الذرة الغنية بالعناصر الغذائية المفيدة في نظامنا الغذائي. ومع ذلك ، فمن الصحي والممتع تناول كوب من الذرة المسلوقة كوجبة خفيفة مرتين في الأسبوع ، وليس كل يوم. حتى لو أردنا أن نأكل الفشار ، فلا بأس من تناول بعض الذرة التي نضعها بدون زيت أو ملح ، بشرط ألا تكون أكثر من اللازم. وبناءً على كل ذلك ، لا ننسى أن الذرة مخزن كربوهيدرات ، ونقول إنه لا بأس من تناول أجزاء صغيرة من الذرة مرتين في الأسبوع أثناء اتباع نظام غذائي.

فوائد الفشار للرجيم

تحتوي الذرة على فيتامينات أ ، ب 2 ، ج وحمض الفوليك. يحتوي الفشار على نسبة عالية من الألياف. نظرًا لأن مؤشر نسبة السكر في الدم منخفض للغاية ، فيمكن مواجهته أيضًا في أنظمة التخسيس، وذلك بسبب محتواه العالي من الألياف ، يزيد من نشاط الأمعاء. يعطي الشعور بالشبع لفترة طويلة. الاستهلاك غير المحدود غير صحيح. منزوع الدسم وكوب واحد غير مملح بشرط أن يكون الفشار من الذرة بالسعرات الحرارية يساوي شريحة واحدة من الخبز.

يمكنك تناول وجبة خفيفة عندما تكون جائعًا وكوجبة خفيفة. يعتبر الفشار أيضًا خيارًا رائعًا للوجبات الخفيفة للأطفال. إنه فعال للغاية في توفير الشعور بالشبع.

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