I-Flax Imbewu Ulwazi Lwokudla, I-Index Ye-Glycemic, Ama-Calories, amaprotheni
Sibutsetelo
Imbewu ye-Flax yizinhlamvu ezinkulu kakhulu zokudla okuphansi-carb , njengoba cishe yonke i-carbohydrate kuyo i-fiber, ngakho ngeke ithinte ushukela wegazi lakho. Zibuye zigcwele izakhi futhi zibe nomusa omnene, we-nutty owamukelwa ukwengeza ukuthungwa nokunambitheka ngokuyinkimbinkimbi ekudleni kwakho okuyisisekelo sokudla nokudla kwezilwane. Kubalulekile ukuthola izindlela zokuzifaka ohlelweni lwakho lokudla nsuku zonke.
Lapha sikusiza ngezindlela ezinhle kakhulu zokwengeza imbewu ye-flax ekudleni kwakho okuphansi kwe-carb.
- Gcoba imbewu yefilakisi kuwo wonke ama-saladi, isakazeka, isobho kanye noshizi njenge-feta ne-cottage shizi.
- Nika ama-carb aphansi ukukhulisa okunomsoco ngokungeza imbewu ye-flax emhlabathini
- Engeza emanzini we-twist enhle okuzokwanelisa okungaphezulu ngenxa ye-fiber eyengeziwe
Izinhlobo kanye nendlela ongakhetha ngayo
Imbewu ye-Flax iyatholakala njengembewu ephelele, emhlabathini noma njengamafutha a-flaxseed. Izidakamizwa zincoma ukudla emhlabathini, kunokuba imbewu yonke, njengoba ikhuthaza ukugaya okungcono kanye nokwamukelwa kwamaminerali nokumbiwa kwamaminerali. Ukuze ukhethe imbewu enhle kakhulu, qiniseka ukuthi akukho phunga elifana nopende. Uma zikhona, ziyi-rancid futhi zidlulile izikhulu zazo. Uhlangothi lwe-flip lokuthenga umhlaba lufakela ukuthi lungakwazi ukuguqula isantjane ngokushesha njengoba seludedelwe kuyo yonke imbewu. Ngenxa yalesi sizathu, abanye abantu bathenga imbewu ephelele bese bayigaya ekhaya. Lokhu kuqinisekisa ukuthi imbewu ethenga i-freshest iyathengwa futhi ivuliwe nje ngaphambi kokudliwa.
Isitoreji
Uyazi ukuthi kufanele ugcine umhlabathi ufakwe efrijini? Kulungile, imbewu yonke ingagcinwa esiqandisini esitsheni esingenalutho ngaphambi kokuba ihlale ekhaya. Uma ugaya ekhaya, qiniseka ukuthi ugaya kuphela njengoba udinga ngesikhathi esisodwa. Noma yikuphi okusele kungadluliselwa efrijini.
Okufanayo kuya noma yikuphi ukudla okuphambene nomhlabathi kwangaphambili; ithola ukwelashwa efrijini. Ngokuphathelene namafutha ashukela, kufanele kube nesifriji futhi kuqashwe ukuze kuqinisekiswe ukuthi akuphenduli. Ukuze uthole ulwazi oluthe xaxa mayelana nembewu ye-flax (njengokupheka nokukhonza iziphakamiso), qiniseka ukuhlola Imbewu ye-Flax: I-Carb Low Yonke Yembewu .
I-Carbohydrate ne-Fiber Counts
| Izinsizakalo Usayizi | I-Carbohydrate Net | I-Fiber | Ama-calories |
|---|---|---|---|
| 1 isipuni yonke imbewu ye-flax | I-0.2 gram ephumelelayo (net) i-carbohydrate | 3 amagremu fiber | Amakholori angu-55 |
| 1 isipuni i-flax imbewu yokudla (imbewu ye-flax yomhlabathi) | I-0.1 gram ephumelelayo (net) i-carbohydrate | 2 amagremu fiber | Ama-khalori angu-37 |
| I-ounce imbewu yonke ye-flax | 0.5 amagremu aphumelelayo (net) ama-carbohydrate | 8 amagremu fiber | Amakhalori angu-150 |
I-Index ye-Glycemic ye-Flax Imbewu
Njengamanothi amaningi nembewu, ayikho isayensi yesayensi yenkomba ye- glycemic yembewu ye-flax. Lokhu kungenxa yokuthi kunesitashi esincane kakhulu noma ushukela kubo.
Umthwalo we-Glycemic olinganisiwe
Iziphathimandla zilinganisela umthwalo we-glycemic we-flax imbewu njengezero.
Izinzuzo zezeMpilo
Imbewu ye-Flax iyimithombo emihle kakhulu ye-fiber, kokubili i-soluble ne-insoluble. Imbewu ye-Flax nayo imithombo emihle ye-thiamin, engenye yezakhi ezivame ukwehla ekudleni kwabantu abasika ama-carbs. Zibuye ziwumthombo omuhle we-magnesium, ama-manganese, nethusi.
Iningi lama-fatty acids ezinhlameni ze-chia yiwo-omega-3 amafutha. Baye baboniswa ukuthi banomsebenzi omkhulu we-antioxidant.
Umthombo:
> I-USDA Idatha Yomhlaba Kazwelonke Yokusetshenziswa Kwezokugcina, Ukukhululwa 26. https://www.ars.usda.gov/northeast-area/beltsville-md/beltsville-human-nutrition-research-center/nutrient-data-laboratory/docs/ sr26-ekhaya-ikhasi /.