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Pular para o conteúdo O milho possui elementos nutricionais importantes para saúde ele é um dos cereais mais consumidos pelos seres humanos desde dos tempos antigos. Além disso, ele são os antioxidantes carotenoides como a luteína e zeaxantina que dão a cor amarela aos grãos. Estas substâncias servem principalmente para promover a saúde dos olhos.
As diferentes variedades de milhos também são ricas em fibras que auxiliam no emagrecimento e fortalecem a saúde do nosso trato digestivo inferior. No entanto, eles são uma fonte rica de muitas vitaminas e minerais e por este motivo o consumo das suas diferentes variedades, assim como dos seus derivados, encaixa-se perfeitamente em uma dieta saudável e nutritiva.
milho Valor nutricional do milho: Geralmente, 100 gramas de milho amarelos e fervido proporcionam-lhe 96 calorias. Além disso, também lhe dá 73% de água, 21 gramas de carboidratos, 2,4 gramas de fibra, 3,4 gramas de proteína e 4,5 gramas de açúcar, que incluem 2,7 gramas de sacarose, 0,8 gramas de glicose, 0,8 gramas de frutose e 0,2 gramas de lactose.
Os milh os Previne doenças nos olhos, pois protege a mácula ocular devido à presença dos antioxidante luteína e zeaxantina; Fortalecer o sistema imunológico, por ser rico em carotenoides; Ajudar a emagrecer, por dar mais saciedade devido à presença de fibras; Reduzir os níveis de colesterol, devido à presença de fibras; Ajudar a controlar o açúcar no sangue, por conter fibras e vitaminas do complexo B; Dar energia, por ser rico em carboidrato; Melhorar o trânsito intestinal, pois suas fibras favorecem a formação das fezes e servem de alimento para a flora intestinal. Os milho s da pipoca é o mais rico em fibras, sendo ótimo para o bom funcionamento intestinal. Além disso, ele é o que mais contém minerais como fósforo, magnésio e zinco, enquanto ele contém mais vitaminas, especialmente ácido fólico, niacina e vitamina B6. Saiba como consumir pipoca do jeito certo para não engordar.
Benefícios do milho para saúde: 1. Previnem hemorroidas: O teor de fibra presentes no milho representa 18,4% da quantidade diária recomendada. Isso ajuda a aliviar problemas digestivos , como constipação e hemorroidas, bem como reduzir o risco de câncer de cólon devido ser um grão inteiro.
2. Promovem o crescimento: O milho é rico em componentes da vitamina B, especialmente tiamina e niacina. A tiamina é essencial para manter a saúde nervosa e a função cognitiva. A deficiência de niacina leva à pelagra; uma doença caracterizada por diarreia, demência e dermatite que é comumente observada em indivíduos malnutridos.
O milho também é uma boa fonte de ácido pantotênico , que é uma vitamina essencial para carboidratos, proteínas e metabolismo lipídico no organismo.
3. Ajudam no ganho de peso: O milho é uma fonte rica de calorias e é um alimento básico em muitos lugares. O teor calorífico é de 342 calorias por 100 gramas, que está entre os mais altos para os cereais. É por isso que, muitas vezes, é voltado para o ganho de peso rápido.Combinado com a facilidade e a flexibilidade das condições de crescimento para o milho , o conteúdo de alta caloria torna vital para a sobrevivência de dezenas de países agrícolas.
milho 4. Protegem seu coração: Segundo os pesquisadores, o óleo de milho mostrou ter um efeito anti-aterogênico nos níveis de colesterol , reduzindo assim o risco de várias doenças cardiovasculares. O óleo, em particular, é a melhor maneira de melhorar a saúde do coração e isso é derivado do fato de que está perto de uma combinação ótima de ácidos graxos.
Isso permite que os ácidos graxos ômega-3 eliminem o colesterol ruim e os substituam nos locais de ligação. Isso reduzirá as chances de as artérias ficarem entupidas, reduzirão a pressão arterial e diminuirão as chances de ataque cardíaco e acidente vascular cerebral.
5. Previne a anemia: Os milho s ajuda a prevenir a anemia causada por uma deficiência dessas vitaminas . Também possui um nível significativo de ferro, que é um dos minerais essenciais necessários para formar novos glóbulos vermelhos; uma deficiência de ferro é uma das principais causas de anemia também.
Veja Também: Suco Detox Para Tratar Anemia:
6. Reduz o colesterol LDL: De acordo com o Journal of Nutritional Biochemistry, o consumo de óleo de casca de milho reduz o colesterol LDL (mau) no plasma reduzindo a absorção de colesterol no organismo. Como mencionado anteriormente, esta redução no colesterol LDL não significa uma redução no colesterol HDL (bom), que pode ter efeitos benéficos sobre o corpo. Incluem a redução das doenças cardíacas, a prevenção da aterosclerose e a eliminação geral de radicais livres por todo o corpo.
7. Cuidados com os olhos e a pele: O milhos amarelo é uma rica fonte de betacaroteno, que forma vitamina A no corpo e é essencial para a manutenção de boa visão e pele. O betacaroteno é uma ótima fonte de vitamina A porque é convertido dentro do corpo de acordo com a quantidade requerida pelo corpo.
A vitamina A pode ser tóxica se for consumido demais, de modo que derivar através da transformação de beta-caroteno é ideal. Também beneficiará a saúde da pele e das membranas mucosas, além de estimular o sistema imunológico.
8. Ajudam controle do colesterol: Os milhos doce contém boas quantidades de vitamina C e bioflavonóides que ajudam no controle dos níveis de colesterol. O consumo de óleo de casca diminui o colesterol LDL, reduzindo a absorção de colesterol no corpo, de acordo com o Journal of Nutritional Biochemistry.
9. Previnem a anemia: O ácido fólico e várias vitaminas B presentes no milho doce ajudam a prevenir a anemia. Além disso, as pessoas que sofrem de anemia no consumo regular mostraram sinais positivos de melhora.
10. Controles de diabetes e hipertensão: O consumo de grãos auxilia no tratamento de diabetes mellitus não insulino-dependente (NIDDM). Também a fécula de milho , um produto feito mostrou melhorar o metabolismo da glicose em mulheres normais e com excesso de peso. Os fitoquímicos fenólicos presentes no milho inteiro são eficazes em pessoas com hipertensão.
11. Mantem os olhos saudáveis: O milho amarelo é uma rica fonte de betacaroteno, que forma vitamina A no corpo e é conhecido por ser essencial para manter uma boa visão. Além disso, os carotenóides, a luteína e a zeaxantina encontrados no milho foram associados a reduções nos riscos de degeneração macular e desenvolvimento de catarata.
Veja Também: Os 6 Remédios Caseiros Para Tratar Catarata:
12. Função Cerebral: Os milho s são uma excelente fonte de tiamina, um nutriente que é útil no funcionamento do cérebro para permitir a execução de funções cognitivas. A tiamina também ajuda a sintetizar a acetilocolina, um neurotransmissor que ajuda a fortalecer a memória, atrasar o aparecimento da doença de Alzheimer e o desenvolvimento da senilidade relacionada à idade.
Além disso, as células de ajuda de tiamina (vitamina B 1 ) e ácido pantotênico convertem carboidratos em energia, fazendo com que seja uma escolha popular para pessoas com vidas rápidas e estressantes.
13. Grande aliado da pele: O milho é rico em antioxidante que ajudam a eliminar os radicais livres e manter a pele alimentada. O amido de milho pode ser usado para aliviar a irritação da pele e erupções cutâneas.
14. Mulheres grávidas: A deficiência de ácido fólico em mulheres grávidas afeta o bebê, e é por isso que as mulheres grávidas são encorajadas a consumir milho pelo seu teor de ácido fólico.
15. Saúde digestiva: O milho é uma boa fonte de fibra, tanto solúvel quanto insolúvel e possui benefícios digestivos bem documentados. O consumo de milho pode ajudar a aliviar doenças digestivas comuns como constipação e hemorroidas.
Veja Este Vídeo e Saiba Mais Sobre os Benefícios do Milho Para Saúde: VIDEO
16. Contém fibras em abundância: As fibras do tipo insolúveis são benéficas porque ajudam na formação do bolo fecal e previnem a constipação no intestino. As do tipo solúvel se ligam às moléculas de colesterol e ajudam a arrastá-las para fora do organismo, o que ajuda a reduzir os níveis de gordura no sangue e reduz o risco de doença cardiovascular.
17. Contém ácido fólico: O nosso corpo depende de ácido fólico para metabolizar DNA (Ácido Desoxirribonucleico) e proteínas. Este ácido é uma vitaminas do complexo B e precisa estar presente no nosso organismo, especialmente nas mulheres em idade fértil porque previne eventuais defeitos de nascença no feto. Ela também ajuda a proteger o coração uma vez que converte um aminoácido chamado homocisteína cujos níveis elevados podem danificar os vasos sanguíneos.
18. Previnem o câncer: Os fitonutrientes – são antioxidantes e combatem aos radicais livres- oferecem proteção para várias doenças crônicas, inclusive o câncer. Esses antioxidantes têm agentes anticancerígenos como o ácido ferúlico, que combate tumores da mama e fígado.
19. Ajuda a ganhar massa muscular: Milho é bastante rico em carboidratos e calorias. A cada 100g há um total de 342 kcal, sendo um dos cereais mais calóricos. Então se seu objetivo é ganhar peso inclua o milho na dieta.
20. Combatem anemia: Sabemos que anemia é causada devido à deficiência de vitaminas e ferro no organismo. Nesse caso o milho é um alimento perfeito, pois é rico em vitaminas do complexo B, e E. Também possui uma quantidade considerável de ferro que ajuda a formação de glóbulos vermelhos.
21. Ajuda a controlar diabetes e pressão alta: Esse legume tem ajudado na diminuição dos níveis de açúcar no sangue. No caso da pressão alta, a presença de fitonutrientes -flavonoides. Além disso, age como regulador da insulina no corpo, e automaticamente com a liberação adequada de insulina no organismo evita que a pressão arterial se altere.
22. Não contém glúten: Para quem tem alergia a essa proteína, o milho é um alimento ideal. Devido a difícil digestão do glúten muitas pessoas têm sofrido de intolerância a ele ou doença celíaca. No caso do milho, há uma ausência dessa proteína sendo liberado para quem tem a doença.
23. Combatem o acido úrico: benefícios do milho O “cabelo de milho” é muito recomendado para a melhora do sistema urinário. Por ter propriedades diuréticas, ou seja, aumenta o fluxo da urina. Além disso, há uma fácil liberação do excesso de ácido úrico responsável por artrite gotosa. Além de tratar infecções urinárias.
24. Fonte rica de calorias: O milho é uma fonte rica em calorias e por isso é a base da alimentação de muitas populações e tem papel vital para a sobrevivência de dezenas de países de base agrícola. Além disso, a cada 100 gramas milho cozido contém 90 calorias, um dos valores mais elevados entre os cereais. Seu alto teor calórico garante a saciedade, mas pode ser um vilão para o ganho de peso rápido quando ingerido em excesso.
25. Contêm muitas vitaminas e minerais: O milho é fonte de muitas vitaminas e minerais, o que lhe garante propriedades nutricionais únicas. A quantidade destes nutrientes varia de acordo com o tipo de grão. Os grãos de pipoca tende a ter quantidades maiores de minerais, enquanto os milhos verdes tende a ser mais rico em vitaminas.
26. Benefícios para cosmético: O amido de milho é utilizado na fabricação de muitos produtos cosméticos. E também serve para ser aplicado topicamente para aliviar diferentes tipos de irritação da pele. Produtos de milho são indicados para substituir produtos petrolíferos cancerígenos que são os principais componentes de muitas preparações cosméticas. Muitos dos tradicionais cremes para a pele contêm vaselina como base, um material que muitas vezes pode bloquear os poros da pele e piorar determinadas condições.
27. Ajuda a prevenir a diverticulose: Como nozes e outras sementes, já foi discutido que pessoas que sofrem de diverticulite devem evitar este grão. No entanto, um estudo descobriu que os consumidores de pipoca eram 28% menos propensos a desenvolver diverticulose.
28. Rico em Antioxidantes: antioxidante erradicam os efeitos nocivos causados por radicais livres. Além disso Assim, podem retardar o declínio cognitivo e ajudar a evitar tais problemas terríveis como a doença de Alzheimer.
29. Mantém olhos saudáveis: Este grão amarelo é uma rica fonte de betacaroteno, que forma vitamina A, essencial para manter uma boa visão. Além disso, os carotenoides, a luteína e a zeaxantina encontrados neste grão foram associados a reduções nos riscos de degeneração macular e desenvolvimento de catarata.
30. Ricos em fitoquímicos: Assim como o que mencionou acima, os milhos contém um alto teor de fitoquímicos antioxidante que variam com base nas variedades de milho separadas. Além disso, o ácido ferúlico também é um antioxidante natural que geralmente é contido na planta e é capaz de ajudar a neutralizar os radicais livres nocivos. E você sabe disso? são extremamente alto neste tipo de ácido que é capaz de aumentar até 900% enquanto você cozinha.
Contraindicações dos milhos: Os milhos contém grandes quantidades de ácido gordo, prejudicando, as pessoas que já estão em alto risco de doenças cardíacas. O excesso deste grão ou óleo pode exacerbar perigosamente essas condições e riscos. Além disso, o milho é freqüentemente transformado em xarope de milho de alta frutose.
Alan Costa Formado em Comunicação Social, especialista em jornalismo digital e SEO, responsável por criar diversos projetos na internet, afim de levar conhecimento à todos sobre saúde, beleza, bem estar, natureza e entretenimento.
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