Indlela Yokufaka Ama-Flaxseeds Okunomsoco Ekudleni Kwenu

Amathiphu nama-Recipes wokudla ukudla okunempilo ephansi-Carb Flax njalo

Ama-flaxseeds anempilo kakhulu- aqukethe amaningi ama-fibre namafutha enempilo futhi aphansi kakhulu kuma- carbohydrate . Ziyisiphuzo esihlwabusayo, sinambitheka esimnandi se-nutty. Kulula ukufaka i-flax ekudleni kwakho njalo.

Njengoba ama-flaxseeds ephezulu kakhulu e-fiber, kufanele uphuze amanzi amaningi ngenkathi udla i-flax. Ngenxa yokuthi imbewu ihlanganiswe emgqeni ongaphandle onzima, i-flaxse ephelele izodlula kuwe ngaphandle kwezinzuzo uma ungawacheki noma ugaye ekudleni.

Ungagaya ama-flaxseeds ku-spice noma ikhofi grinder, noma ungathenga imbewu esevele isemhlabathini. Qinisekisa ukuthi uthengela ukudla okufakwe nge-flaxse esitolo esinezingozi ezisheshayo zesitoko, noma ungaphelela ngembewu enama-rancid. Uma isidlo sakho se-flax siyakuthandeka, cishe cishe sincane futhi akufanele sidliwe.

Izinzuzo zezempilo ze-Flax

Ama-flaxseeds aqukethe izingxenye ezintathu ezisungula ama-flaxseeds kwisigaba se-superfood: i-omega-3 fatty acids, i-lignans, ne-fiber. Ama-fatty acids ama-omega-3 angamafutha "amahle" aye aboniswa ukuthi anezimo ezinempilo enempilo. I-isipuni ngayinye yomhlabathi i-flaxseed iqukethe cishe ama-1.8 amagremu we-omega-3s yesitshalo. I-Lignans inezimfanelo zokulwa ne-antioxidant. I-flaxseed iqukethe ama-lignan angaphezu kuka-75 kuya kwangu-800 ngaphezulu kokunye ukudla okutshala.

I-flaxseed iqukethe izinhlobo zombili ze-fibre ezinomunyu futhi ezingenayo. Zombili izinhlobo ze-fiber zingasiza amazinga ashukela egazini egazini ngokunciphisa ukumuncwa komzimba wakho.

Ezinye izinzuzo zezempilo ze-fiber zingabandakanya ukugcina uhlelo lokugaya ukudla okunempilo, ngokunciphisa izigameko zakho zokuqothulwa kanye nezinkinga ze-colon nokugcina umzimba wakho we-metabolism ulawulwa.

Hlanganisa i-Flax Nezinye Ukudla

Indlela esheshayo yokuthola ama-flaxseeds ekudleni kwakho ukuwafafaza ekudla okuvame ukudla nsuku zonke.

Engeza ama-flaxseeds kulezi zokudla:

• Yogurt ngezithelo
• I-Cottage ushizi noma i-ricotta ushizi ngezithelo
• I-Smoothies futhi iyazamazama
• Hlanganisa ne- pancake noma i- muffin batter, noma ezinye izinto ezibhaka

Okufanayo kungenziwa nge-flax yokudla. Thatha isidlo se-flax bese usixuba ekudleni, njengebhotela, imishaja, kanye noshizi. Nazi iziphakamiso zokuthi ungaxube kuphi kokudla kwe-flax:

• Ibhotela le-peanut nesinamoni
• Noma iyiphi ibhotela le nut
• I-cinnamon, sweetener, nebhotela
• Amantongomane aqoshiwe
• Amajikijolo
• I-apula nesinamoni eqoshiwe
• Ama-peaches aqoshiwe
• Ama-syrups kanye nama-syrups angenashukela
• IJam ne -jam-free jam
• Isikhukhunathi esingenaswidi
• Ibhotela
• Ushizi we-Shredded
• Ushizi nama-chilies, i-chives, noma i-garlic

Yenza i-Porridge enhle noma enokugcina

Ungathululela amanzi abilayo phezu kokudla okune-flaxseed ukuze wenze iphariji elingahle lithandeke ngezindlela eziningi, kokubili elimnandi futhi elithokozayo. Inani lamanzi lizohluka ngokuvumelana nokunambitha, kepha ukusebenzisa cishe kabili inani lamanzi njengokudla okufakwe nge-flaxseed isiqalo esihle. Ungangezela ucezu kasawoti, noma uma ukhetha ubumnandi, engeza i-sweetener encane. Vumela iphariji yehlise imizuzu embalwa ngenkathi imbewu ithatha amanzi. Uma kunzima kakhulu futhi kufana ne-gel, engeza amanzi amaningi.

Ukupheka okufakiwe

Ukudla okuxubile kungasetshenziswa ngezinhlobo eziningi zokudla, ukudla kwasekuseni, izinkwa, ukudla okulula noma i-dessert.

> Umthombo:

> I-Pan A, i-Yu D, i-Demark-Wahnefried W, i- Franco OH, i-Lin X. Ukuhlaziywa kwe-Meta-imiphumela yemiphumela yokungenelela nge-lipids ye-flaxseed. I-American Journal of Nutrition Clinic . 2009; 90 (2): 288-297. doi: 10.3945 / ajcn.2009.27469.