Nzira Yokuwedzera Mishonga Inonyorera Muzvokudya Zvako

Mazano uye Mapeji ekudya Kudya kwakanaka-Carb Flax Nguva dzose

Mafuta anokonzera -ane mazamu akawanda uye ane hutano hwakanaka uye anonyanya kuderera mumakhahydrates . Izvo zvinonaka, zvine tsvina inonaka. Zviri nyore kuwedzera fikisi kune kudya kwako nguva dzose.

Sezvo mafirksese ari akareba kwazvo mu fiber, iwe unofanirwa kunwa mvura yakawanda paunenge uchidya fikisi. Nemhaka yokuti mbeu yakadzikidzwa mumucheka wakaoma wekunze, yose yakagadzirwa ichapfuura kuburikidza newe pasina chero ipi zvayo inobatsira kana iwe usingazvitsvaki kana kuzviputira muchikafu.

Iwe unogona kukuya firxseeds mu spice kana kofi grinder, kana iwe unogona kutenga mbeu dzakatotanga. Iva nechokwadi chokuti unotenga kudya kweflakisi kubva muchitoro chinoshandiswa nokukurumidza zvakasara, kana kuti iwe ungaguma nembeu ye rancid. Kana fodya yako yeflakisi inonaka inorwadza, inowanzoita rancid uye haifaniri kudyiwa.

Utano Hwakawanikwa hweFlakisi

Mafuta ane zvikamu zvitatu zvinotanga flaxseeds muchikamu che superfood: omega-3 fatty acids, lignans, uye fiber. Omega-3 inokosha mafuta akawanda acids ndiwo "akanaka" mafuta ayo ave akaratidzirwa kuva nemigumisiro yemwoyo. Buripuni imwe neimwe yevhu yakasanganiswa inenge anenge 1,8 gm omega-3s yemiti. Lignans ane antioxidant unhu. Chifukisi chinosvika 75 kusvika ku800 pane dzimwe lignans kupfuura zvimwe zvekudya.

Fekisi inosanganisira zvose zvakasvibiswa uye zvisingasviki zve fiber. Zvose zviri zviviri zvehutachiona zvinogona kubatsira kuenzanisa mashiga eropa mushure mekuita kuti muviri wako uwedzere shuga.

Zvimwe zvehutano zvinobatsira zve fiber zvinogona kusanganisira kuchengetedza utano hwakanaka hwehutano, nekuderedza chiitiko chako chekudzivirirwa uye nyaya dzekoloni nekuchengeta muviri wako metabolism inotongwa.

Mix Mix Flax Nezvimwe Zvokudya

Nzira yakakurumidza yekuwana firxseeds mukudya kwako ndeyokuasasa pazvokudya zvaunowanzodya zuva nezuva.

Wedzera flaxseeds kune idzi zvekudya:

• Yogurt nezvibereko
• Cottage cheese kana ricotta cheese ane michero
• Smoothies uye shakes
• Sakanidza mu pancake kana muffin batter, kana zvimwe zvinhu zvakabikwa

Izvozvo zvinogona kuitwa nefrikisi kudya. Tora chikafu cheflakisi ugovhenganisa muzvokudya, zvakadai semafuta, jams, uye cheese. Heano mazano ekuti unganane sei muFirx kudya:

• Peanut butter uye sinamoni
• Chero chero riyo muti
• Sinamoni, sweetener, uye bhotela
• Nutswe dzakasarudzwa
• Zviyo
• Chopped aple uye sinamoni
• Chopped peaches
• Syrups uye syrups isina shuga
• Jam uye shuga isina jamu
• Kokoti isingasviki
• Butter
• Shredded cheese
• Cheese uye chilies, chives, kana garlic

Ita Chinofadza kana Chakanyarara Purogiramu

Iwe unogona kudururira mvura inopisa pamusoro pekudya kwefodya kuti uite peji inogona kuve yakarongedzwa nenzira dzakawanda, zvose zvinotapira uye zvinonaka. Nhamba yemvura ichasiyana maererano nekuravira, asi kushandisa kaviri kuwanda kwemvura sekudya kweflakisi ndiko kutanga kwakanaka. Iwe unogona kuwedzera piniki yemunyu, kana kana ukashuva kutapira, wedha zvinotapira zvishoma. Rega piruru thicken kwemaminitsi mashomanana apo mbeu inobata mvura. Kana ichinge yakanyanya uye yakawanda-yakafanana, itawo mamwe mvura.

Flaxseed Recipes

Chikafu chekudya chinogona kushandiswa pamhando dzakasiyana-siyana dzekudya, zvokudya zvekudya zvokudya zvekudya zvokudya zvechingwa, zvingwa, zvokudya zvekudya, kana dessert.

> Kwakabva:

> 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.