Mbeu za fulakesi: Idyani motere ngati mukufuna kuonda

I mbewu ya fulakesi ndi chakudya chamtengo wapatali kwambiri, chodziwika chifukwa cha michere yambiri komanso maubwino abwinobwino azaumoyo. Izi ndi mbewu zazing'ono zofiirira, zomwe zakula kuyambira nthawi zakale, zomwe zaposachedwa kutchuka kwambiri. 

Olemera mu zidulo Mafuta a Omega-3, ulusi ndi lignans, njere zazing'onozi zimadziwika kuti zimathandizira kugaya chakudya, zimachepetsa matenda amtima, mtundu wachiwiri wa shuga komanso khansa. Pamwamba pa izi, mbewu izi zitha kuthandiza kufulumizitsa njira yochepetsa thupi; M'malo mwake, kuwonjezera zonunkhira pa zakudya zanu kwawonetsedwa kuti kufulumizitsa kagayidwe kanu ndikuthandizani kuti muchepetse mapaundi ochepa. Koma kuti mupindule kwambiri ndi mbewu izi muyenera kuzidya moyenera.

Zakudya zamtundu wa fulakesi

Mbeu za fulakesi zakhala nazo apamwamba amino acid ndipo ali ndi mapuloteni ambiri. Maminera ena ofunikira omwe amapezeka munthanga zing'onozing'ono ndi thiamine, mkuwa, molybdenum, magnesium, phosphorus, ferulic acid, cyanogenic glycosides, phytosterols ndi lignans. (Werengani komanso: Mbeu za fulakesi: momwe mungagwiritsire ntchito thanzi la tsitsi ndi kukongola)

Mbeu za fulakesi ndi kuonda

kuti kuonda Ndikofunikira kugwiritsa ntchito magwero abwino a mapuloteni Ndipo palibe chabwino kuposa mbewu za fulakesi. Magalamu 100 awa ali ndi magalamu 18 a mapuloteni. Macronutrient yofunika kwambiri imathandizira kukonza maselo ndikupanga minofu.

Mbeu yaying'ono ya bulauni imakhala ndi ulusi wotchedwa mucilage. Kugwiritsa ntchito fiber kungakuthandizeni kuti muchepetse thupi chifukwa kumachepetsa kumva kwa njala. Kafukufuku akuwonetsa kuti kuwonjezera supuni ya tiyi ya ufa wonyezimira pa zakudya zanu tsiku lililonse kumatha kulimbikitsa kuchepa kwa anthu onenepa kwambiri komanso onenepa kwambiri. (Werengani komanso: Zosakaniza ziwirizi zimakuthandizani kutsuka matumbo anu m'masabata atatu okha)

Ubwino wina wogwiritsa ntchito nthanga za fulakesi

Kukhala wolemera mu Omega-3 mafuta acids, Mbeu zazing'onozi zithandizanso kukhalabe ndi thanzi lamtima ndikuchepetsa mafuta chtati. Anthu omwe ali ndi vuto la kuthamanga kwa magazi amathanso kuwadya kuti aziyang'anira kuthamanga kwa magazi. Kafukufuku akuwonetsa kuti mbewu za fulakesi ndizothandizanso kuchepetsa chiopsezo cha khansa ndi kutupa mthupi.

Njira yoyenera kudya mbewu za fulakesi

Pali mitundu iwiri ya mbewu za fulakesi: wachikasu ndi bulauni. Zonsezi ndizopatsanso thanzi komanso zopindulitsa paumoyo. Mutha kuwotcha nyembazo kenako nkuzipera kukhala ufa, zomwe mutha kuzisunga mu chidebe chotsitsimula ndikuchigwiritsa ntchito ngati saladi kapena ma smoothie. Umu ndi momwe mungawonongere izi.

zosakaniza:

• Galasi limodzi lamadzi
• Supuni 1 ya mbewu za fulakesi
• 1 tbsp mandimu
• Supuni 1 ya shuga bulauni

Ndondomeko:

• onjezerani kapu yamadzi ndi supuni imodzi ya nyemba za fulakesi poto wakuya
• lolani madzi awire kwa mphindi 2-3
• zimitsani gasi ndikutsanulira chakumwa mu chikho
• onjezerani supuni 1 ya mandimu ndi shuga wofiirira kuti musinthe kukoma.

Yemwe sayenera kudya fulakesi

Anthu omwe amadwala kuthamanga kwa magazishuga wotsika magazi kudzimbidwa, kutsekula m'mimba, mavuto am'magazi komanso mavuto am'magazi akuyenera kusamala komanso pewani kudya mbewu za fulakesi ndi zowonjezera zonse kutengera kapena ndi mbewu za fulakesi; Ndibwino kuti nthawi zonse muzifunsa dokotala musanagwiritse ntchito.

sui mbewu ya fulakesi zingakhale zosangalatsa kwa inu:

• Mbeu za fulakesi: 10 imagwiritsa ntchito zomwe simukuyembekezera kuphika komanso kukongola
• Mbeu za fulakesi: Njira 10 zowatengera tsiku lililonse
• Ufa wothira mafuta: katundu, zopatsa mphamvu, kugwiritsa ntchito, maphikidwe ndi komwe angapeze
• Mbeu za fulakesi: chimachitika ndi thupi potenga ochepa patsiku