Ita furukisi muhomwe kuti mukohwe zvayo
Vanhu vazhinji vari kuwedzera firsese uye zvokudya zvepasi zvakadyiwa kune zvikafu zvavo seflakisi ine gluten-isina uye pasi-carb. Mbeu yeflakisi inotakurawo mubairo mukuru wekudya. Kunyange zvazvo zvisiri chekuita zviyo, zvine vitamini yakafanana uye mineral profile kusvika kune zviyo uye ine fiber yakawanda , antioxidants, uye omega-3 mafuta akawanda asidi kupfuura mbeu dzakawanda. Mukuwedzera, hauna gluten.
Fukisi yakaderera zvikuru mumakhahydrates, ichiita kuti zvive zvakanaka kune vanhu vanochera kudya kwavo kwezvakawanda uye shuga. Kubatana kwayo kwehutano mafuta uye yakakura fiber nenyaya inoita chikafu chikuru chekurema nekurema nekuchengetedza. Vamwe vanonzi dieters vanoti mapiritsi anobatsira kuchengetedza ivo kunzwa vakagutsikana.
Flax, Mbeu, uye Flaxseed Chikafu
Firseseeds (kana linseeds) ndiyo mbeu yemiti yefrikisi iyo inoshandiswa kuita machira emicheka. Flax yakatanga kuwanikwa munzvimbo yeFertile Crescent. Furukisi yakarimwa zvikuru muIjipiti yekare umo yerineni yakashandiswa muupristi uye hwepfeko dzoumambo uye masvingo ematemberi yaiva nemifananidzo yekuisa maruva. VaFenikiya vakatengesa michina yeEgipita muMediterranean uye vaRoma vakashandisa iyo yezvikepe zvavo.
Kune mhando dzakasvibirira uye dzegoridhe dzeflaksise uye dzine zvimwe zvakagadzirwa zvekunaka. Zvitoro zvezvoutano, zvipfeko zvepamusoro, uye inowanikwa muIndaneti zvakagadziriswa, uye zvipuraneti zvakawanda zvinowanikwa. Inotengeswa zvose zviri muhombe uye mumapakiti.
Flaxseed ine unyanzvi unovhenekesa mu nutty. Mbeu yose inochengetedza zvakanaka, asi inofanirwa kuve yakagadzirirwa mukudya kuti iwe uwane zvakakwana zvekudya. A simple spice kana coffee grinder anogona kuita izvi mumasekondi.
Flaxseed Nutrition uye Health Benefits
Ikopa rine mazinga akawanda eprotheni, fiber fiber, maBitamini akawanda, uye mishonga yemari. Hirazi inowanikwa zvakanyanya mu thiamine, magnesium, uye phosphorus. Sekuwandisa kwemafuta ose, firsese ine 54% ye omega-3 fatty acids, kunyanya alpha-linolenic acid, 18 muzana omega-9 fatty acids, kana oleic acid, uye 6 muzana omega-6 fatty acids, kana linoleic acid.
Kushandisa fkisikisi kana zvigadzirwa zvayo zvakawanikwa kudura zvizere uye yeLDL cholesterol muropa, pamwe nekubatsira kwakanyanya kune vakadzi uye avo vane high cholesterol. Utano hunobatsira hunosanganisira:
- Chikafu Chinopfuma muOmega-3 Mafuta Acids : Omega-3 fatty acids ndiyo inokosha inopesana nokuputika mumitumbi yedu. Kuvhiringidza kunogona kuwedzerwa kana uine omega-3 yakawandisa (inowanikwa mune hove, flax, uye walnuts), kunyanya maererano ne omega-6 fatty acid kudya (inowanikwa mumafuta akadai soyy and corn oil). Muchiedza chekuenzanisa chiyero chemhando mbiri dzemafuta, mbeu yefrikisi inogona kunge iri rubatsiro rwechokwadi. Mafuta akawanda ari muflakisi mbeu is alphainolenic acid (ALA), omega-3 iyo inopfuurira kuEPA uye DHA mafuta acids inowanikwa muarimoni uye mamwe mahombekombe emvura inotonhorera. Nemhaka yokuti havasi vose vanogona kutendeuka ALA muEPA uye DHA, zvakanakisisa kusavimba chete paflakisi yewamega-3 yako yekudya. Zvisinei, ALA inewo maitiro akanaka ayo uye zvechokwadi inobatsira mu omega-3 uye omega-6 muyero.
- Flaxseed is High in Fiber: Iwe unenge wakaoma zvakaoma kuti uwane zvokudya zvakanyanya mu fiber, zvose zvinogadzikana uye zvisina kusvible , kupfuura fikisi. Izvi zvinenge zviri izvo zvinonyanya kukonzera cholesterol-kuderedza migumisiro yefikisi. Fiber muzvokudya inobatsirawo kugadzirisa shuga yeropa uye inokurudzira kushanda zvakanaka kwemukati.
- Flaxseed is High muPhytochemicals : Izvi zvinosanganisira akawanda antioxidants . Icho ndicho chikonzero chakanakisisa chinobudisa lignans iyo inoshandura mumatumbu edu kune zvinhu zvinowanzoenzanisa mahomoni evanhu.
- Oiri: Cherechedza kuti mafuta efixseed haana fiber uye phytochemicals yezvokudya zvakazara.
Iko Chikafu Chikafu Chikafanana Sezvakafukidzwa?
Iwe unoda kugaya firxseed kuti ubudise michero yayo, uye iwe unogona kuwana zvose mbeu uye pasi zvakasanganiswa kudya. Zvose zvinogadziriswa zvinoramba zvitsva kusvikira kune gore kana zvakachengetwa zvakakodzera. Kunyange zvakadaro, ichaenda nokukurumidza nokukurumidza mushure mekunge uchingosvika pakudya. Nokuda kwechikonzero ichi, vanhu vakawanda vanosarudza kutenga mbeu yakazara yeflakisi uye vachiikuya muchikafu ivo pachavo vachishandisa gorofi grinder. Kana iwe uchitenga kudya, tevera mazano aya:
- Kutenga kubva kune imwe nzvimbo uko iwe une chokwadi kuti pane kukurumidza kukurumidza.
- Zvakakodzera, chikafu chinofanirwa kuiswa firiji muchitoro.
- Iko bhegi inofanira kunge yakazara sezvinoita chiedza chichakurumidza kuparadza. Iko kushamwaridzana nokukurumidza kunokonzerwa nehuwandu hwemafuta yefrikisi mbeu.
- Kuvhara-packed packaging ndiyo yakanakisisa nokuti inodzivisa kudya kuti usasangana neokisijeni usati watanga.
Kutenga zvizere zvakasvibiswa zvinokonzera kusanzwisisa kwokuti nguva yakareba fodya yakave iri pachifufu chei. Izvo zvinodhura zvakaderera nenzira iyi. Chero nguva chero ipi zvayo iwe unofunga fukisi yeflakisi iyo inenge yakashungurudzika yose, iponese kure. Inofanira kunge ine nyoro inonaka inonaka uye isingaiti zvachose.
Kudya Chikafu Chikafu uye Kuchengeta
Iwe unogona kutenga ikhofi inodhura yakawanda kuti uite zvokudya zvako. Iwe chete unoda kuvakuya kwemasekondi mashanu kusvika ku10 sezvavasina kuoma sehavha yehafi. Zvichienderana nehutano hwe grinder yako, iwe unofanirwa kupera mabheji akawanda kuti uwane zvakakwana fikisi yekudya kwekamukira.
Kuchengeta Chikafu uye Chikafu Chikafu
Zvose zvakasungirwa zvinofanira kuchengetwa munzvimbo yakachena, yerima, yakaoma sefriji kana firiji kuti igare panzvimbo yakachengeteka. Furukisi yekudya inofanira kuchengetwa mufiriji uye yakashandiswa mushure mevhiki shomanana. Iwe unogona kuchengeta fikisi muhomwe iyo yakauya mukati kana mu-zip-type storage storage.
Mazano ekushandisa Kushanda
- Inwa mvura zhinji. Iyo fibhi yakanyungudutswa muflakisi ichachera mvura, uye kana iwe usinganwi zvakakwana, kuvhiringidzika kunogona kuguma.
- Yeuka kutanga zvishoma nezvishoma kana iwe usingawanzoshandisi kudya kwepamusoro-fiber.
- Kana iwe uchitenga mbeu yose, unofanira kuvaya kuti uwane rubatsiro.
- Furukisi inowanzoshandiswa seyi inotsiva mazai muzvinhu zvakabikwa. Iyo yakanyunguduka fiber inowedzera sangano kune zvokudya.
- Inenge 2/3 kusvika 3/4 mukombe wezvibereko zveflakisise 1 kapu yefurukisi kudya.
Flax Recipes uye Mazano Okushumira
Kana iwe usingazivi kuti ungatanga sei kuisa fikisi muzvokudya zvako , edza mazano ari pasi apa:
- Mvura yakasvibirira kana yakasvibiswa: Fukidza pamusoro pekodha chesi, ricotta, yogurt, kana kudya kwekudya kwekudya kwekudya kwekudya . Kushandise mukutinhira uye kuchaita kuti vaite zvimwe.
- Yakabikwa muzviyo zvinopisa: Somuenzaniso, edza kupisa flakisi peanut butter cereal .
- Yakabikwa mune zvimwe zvokudya : Edza nyamaloaf, nyamaballs, kana casseroles.
- Muzvingwa zvakabikwa: Wedzera mashomanana mashomanana kune chero mapeji, kana edza zvinotevera, izvo zvinovimba nefikisi seupfu:
Flaxseed Kuchengetedza uye Maitiro Akashata
Kunetseka pamusoro pekukanganiswa kunotarisana nenyaya ina dzingangodaro. Zvisinei, yeuka kuti tsvakurudzo dzakawanda pamusoro pezvishamiso zvefikisi zvinoratidza vashomanana kana pasina matambudziko kubva pakudya. Kusiyana naizvozvo, yakaratidza zvikomborero zvakawanda:
- Big Fiber Mutoro: Sezvo furukisi ine fiber yakakura yakagadzirwa , zvakanakisa kutanga nehomwe duku uye kuwedzera zvishoma; kana zvisina kudaro, kupwanyisa uye kukanganisa kunogona kuguma. Vanhu vane shungu dzechirwere chirwere vanogona kuva nechisimba zvakanyanya pazviri uye vanofanira kunge vakanyatsochenjerera
- Kuchengetedza / Rancidity: Mafuta ari muflakisi haana kunyatsodzika. Izvi zvinoreva kuti inowanzosvika kuhujidhi (rancidity) kunze kwekunge yakachengetwa zvakanaka. Nzira yakanakisisa yekuichengeta iri mumasikirwo ezvokuchengetedza-mukati membeu, iyo ichachengetedza gore. Kudya kunogona kungochengetwa kwemwedzi mishomanana. Mafuta anofanirwa kudzivirirwa nefriji muzvimedu zvemasikati uye zvichida inopedzwa mukati memavhiki mashoma ekuzarura. Mafuta mukati membeu acho akanyatsogadzikana apo mbeu inoshandiswa muzvokudya zvakabikwa. Vatsvakurudzi vanofungidzira kuti izvi zvinokonzerwa nehupamhi hwehutachiona hwehutachiona mu mbeu.
- Hormonal Migumisiro: Lignans ine phytoestrogens. Kunyange zvazvo tsvakurudzo yakavaratidza kuti inobatsira zvikuru kusvikira zvino, hazvizivikanwe kuti zvii zvakawandisa zvakanyanya zve phytoestrogens zvingave nazvo.
- Zaka: Sezvimwewo zvakawanda zvekudya (cashews, dzimwe nyemba, nevamwe), furukisi ine zvinyorwa zvishoma zvemishonga ye cyanide, kunyanya kana yakasvibirira. Kupisa, kunyanya pamvura yakaoma yefrikisi, inoputsa makemikari aya pasi. Zvisinei, miviri yedu ine simba rekugadzirisa humwe huwandu hwemakemikari aya. Mapurisa ehurumende yeUnited States anoti 2 maspuniji efixseed (anenge mapepa 3 efuragi yekudya) zuva rimwe nerimwe rakachengeteka. Icho ndicho chiitiko chakabudirira kune zvinangwa zvehutano. Vatsvakurudzi vakasiyana-siyana vakashandisa kusvika pamapunikopu matanhatu ezuva rimwe nerimwe embeu mune zvidzidzo zvakasiyana-siyana vanoratidza kuti mari yavakashandisa yaiva yakachengeteka.
Shoko Rinobva
Zvokudya zvinokonzerwa nemafuta nemafuta zvakagadzirwa zvakanaka uye zvinokonzerwa nemafuta uye omega-3 fatty acids uye zvinogona kushandiswa pazvishoma-carb uye zvokudya zvisina kugadzirwa. Pasinei nokuti unozvikuya iwe pachako kana kuti uchitenga pasi fodya, tsvaga mapeji matsva uye nzira dzekushandisa chigadziro ichi chine utano.
> Kwakabva:
> Full Report (Zvose Nutrienti): 12220, Mbeu, tsvina ye100 g. USDA National Nutrient Database version SR-27. 2015.
> Pan A, Yu D, Demark-Wahnefried W, Franco OH, Lin X. Meta-kuongororwa kwemigumisiro yezvigadziriswa zvepelkisi pane ropa lipids. American Journal of Clinical Nutrition . 2009; 90 (2): 288-297. doi: 10.3945 / ajcn.2009.27469.