Flax Seeds Nutritional Information, Glycemic Index, Calories, Protein
Overview
Mbeu yeflakisi yakakura zviyo zvose zvezvokudya zvakaderera-carb , sekusvika kwega-carbohydrate yose mukati mavo iri fiber, saka haigoni kuchinja shuga yako yeropa. Izvo zvinotakurwawo nemishonga uye ine unhu, munyoro unogamuchirwa unogamuchirwa kuti uwedzere mavara uye unganwa kuoma kunzwisisa kwezvokudya zvako zvinonyanya kudya nyama uye veggies kudya. Zvakakosha kuwana nzira dzekuwedzera nadzo kune chirongwa chako chezuva nezuva chekudya.
Pano tinokubatsira nenzira dzakanakisisa dzekuwedzera mbeu yefrikisi mumutoro wako wepasi.
- Gadzira firakisi mbeu pamashizha ega, inopararira, masupa uye cheeses zvakadai se feta uye cottage cheese.
- Ipa mutoro wakadzika mashizha kukura kwekudya nekuwedzera mbeu pasi pefikisi kwavari
- Wedzera kumvura nokuda kwekushushikana kwepfungwa iyo inokugutsa iwe zvishoma zvishoma nekuda kwefibhi yakawedzerwa
Mhando uye Nzira Yekusarudza
Mbeu yefrikisi inowanikwa sembeu yose, pasi kana semafuta efikisi. Vanhu vane chirwere chekudya vanoratidzira kudya pasi yakatsvaira, panzvimbo pembeu yose, sezvo inokurudzira kudya kwakanaka pamwe chete nemavitamini nemaminerari ekugadzirisa. Kuti usarudze mbeu dzakanakisisa, ita nechokwadi kuti hapana huni hunofanana navo. Kana paine, ivo vari rancid uye vakapfuura pamba yavo. Iyo flip yechipfuva chekutenga pasi fukisi ndeyokuti inogona kushandura rancid nokukurumidza sezvo "yakasunungurwa" kubva kumbeu yose. Nokuda kwechikonzero ichi, vamwe vanhu vanotenga mbeu dzakakwana uye vanozvipa pamba. Izvi zvinovimbisa kuti freshest firk mbeu inotengwa uye iyo inosvinudzwa isati yaidyiwa.
Kuchengetedza
Waiziva here kuti iwe unofanirwa kuchengeta ivhu rakaiswa mufiriji? Ndizvo chaizvo, mbeu dzose dzinogona kuchengetwa mufiriji mumudziyo usina kudzivirira vasati vasvika pamba. Kana uri kugadzira pamba, iva nechokwadi chekukuya zvakanyanya sezvaunoda pane imwe nguva. Zvose zvakasara zvinogona kuendeswa kumafiriji.
Izvo zvinoenda kune chero ipi zvayo isati yasvika pasi fodya; iyo inotora kurapwa. Mukutaura kwemafuta efixseed, inofanirwa kuiswa firiji uye kuongororwa kuti ione kuti haina kutendeuka. Kuti uwane mamwe mazwi-akadzika pamusoro pembeu yeflakisi (seyakagadziriswa uye kushumira mazano), iva nechokwadi chekutarisa Firk Mbeu: Low Carb Yese Yezviyo .
Carbohydrate uye Fiber Counts
| Servings Size | Net Carbohydrates | Fiber | Calories |
|---|---|---|---|
| 1 tablespoon yose firk mbeu | 0.2 gramu inoshanda (net) makedhydrates | 3 gramu fiber | 55 makori |
| 1 tablespoon flax mbeu yezvokudya (pasi firkisi mbeu) | 0.1 gram inobudirira (net) makedhydrates | 2 gramu fiber | 37 makoriori |
| 1 ounce full flax mbeu | 0.5 gramu inobudirira (net) makedhydrates | 8 gramu fiber | 150 makoriyori |
Glycemic Index yeFlakisi Mbeu
Sezvo nehuwandu nutswa nembeu, hapana chidzidzo chesayenzi cheglycemic index yefrikisi mbeu. Ichi ndechokuti pane chiduku chakawanda kana shuga mavari.
Inofungidzirwa Glycemic Load
Vakuru vanofungidzira kuti glycemic mutoro wembeu yeflakisi se zero.
Health Benefits
Flax Mbeu inonyanya kunobva fiber, zvose inogadziriswa uye isingasviki. Mbeu yeflakisi inobatsirawo mishonga ye thiamin, iyo ndeimwe yezvimiti zvinowedzera kukanganisa kudya kwevanhu vanochera carbs. Ichowo chitubu chakanaka che magnesium, manganese, nemhangura.
Mazhinji emafuta acid mu mbeu dzechia mafuta-omega-3. Izvo zvakare zvakaratidzwa kuva yakakwirira muitiro we antioxidant.
Kunobva:
> USDA National Nutrient Database ye Standard Reference, Release 26. https://www.ars.usda.gov/northeast-area/beltsville-md/beltsville-human-nutrition-research-center/nutrient-data-laboratory/docs/ s26-home-page /.