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Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala Ungaphoswa
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Ifakwe kwizakhamzimba kwaye ityebile kwifayibha yokutya kunye nezinye iikhompawundi ezahlukeneyo, iiflakisi ziluncedo emzimbeni wakho ngeendlela ezininzi. Iiflekisi, ezibizwa ngokuba ziilinseeds, zimbewu encinci, enemibala emdaka kwaye ziyafumaneka ngohlobo lwee-capsules. Izibonelelo zezempilo zeflaksese ikakhulu zibangelwa ngumxholo wefayibha ephezulu, iilignans kunye ne-omega 3 fatty acids [1] .
Isithako esinezinto ezininzi, imbewu yeflakisi ibonakalisile ukuba iyasebenza ekujonganeni nemicimbi yokutyeba kakhulu. Le mbewu ijongeke ngokuthobekileyo inokunceda ukujongana nemeko yokutyeba okanye ukutyeba kakhulu okubangelwa kukungasebenzi kakuhle komzimba okanye ukutya okungalunganga. [Mbini] . Ngelixa imbewu yeflakisi inezibonelelo ezininzi, imbewu yaziwa ngokukodwa ngepropathi ukuze inyibilike amafutha ongezelelweyo emzimbeni, ngaloo ndlela inceda ukunciphisa umzimba.
Indlela iiflekisi ezinokukunceda ngayo ukuba wehlise ubunzima
Iziphumo ezahlukeneyo zophando zixhasa ibango lokuba i-flaxseeds iluncedo ekunciphiseni ukutya. Indima yembewu ekulahlekeni kwesisindo ivela kwiipropathi zayo ezizodwa zesondlo kunye nokwakheka kweemolekyuli [3] [4] .
- Ipakishwe nefayibha : Imbewu yeflakisi ityebile kwifayibha kwaye xa uyitya, ikwenza uzive ugcwele ixesha elide. Oku kunceda ekunciphiseni ukutya kwakho ukutya kwaye kuyanceda kakhulu ukuba ujonge ukunciphisa ukusetyenziswa kweekhalori [5] .
- Unamafutha acid Umxholo wamanqatha asempilweni kwii-flaxseeds unceda ukulinganisa imetabolism. I-omega-3 fatty acids kwimbewu inceda ukunciphisa ukudumba, sesinye sezizathu eziphambili zokufumana ubunzima njengoko isonyusa uxinzelelo lwe-oxidative. [6] .
- Ngaphantsi kwee-carbohydrate : Iiflekisi zisezantsi kwisitatshi kunye neswekile kwaye azifakwanga kubalo lwekhalori. Ukutya rhoqo kunokunceda ukunciphisa umzimba [7] .
- Iqulethe i-lignin : I-Lignin yipolymer eyintsonkothileyo efumaneka kwiindonga zeseli zezityalo ezininzi kwaye kufunyenwe ukuba inezinzuzo ezininzi zempilo. Ngokophando, kwafunyaniswa ukuba i-lignin idlala indima enkulu ekulahlekeni kobunzima bomzimba [8] .
Ungayisebenzisa njani iFlakisi ukuze unciphise umzimba
Ngoku ukuba uyazi ngendima yembewu ekulahlekeni kobunzima, masiqwalasele ukuba ungayifaka njani kwindlela otya ngayo [9] [10] .
Isiselo esisetyenzisiweyo
Hlanganisa i-1 tsp. isandul 'umhlaba iflakisi, 1 ilamuni wedge kunye neekomityi zamanzi afudumeleyo kwaye zivuselele kakuhle Ungasela oku kanye ngemini.
Iflakisi ngobisi
Powder i-flaxseeds encinci kwaye ufefe umgubo kwisitya se-cereal okanye ubisi kwi-crunch encinci kunye nencasa. Ukuba ayingomgubo, unokongeza imbewu yeflakisi ngqo kubisi kwaye uyigqibe.
Iflakisiwe ngeyogathi
Thatha imbewu yeflakisi kwaye uyigobe imizuzu emi-5-7. Ngoku basile benze umgubo ocoliweyo kwaye udibanise iyogathi. Xuba ngokufanelekileyo kwaye ufumane iyogathi yonke imihla ngaphambi kokuba ulale.
I-Smoothies ezifakwe kwiflakisi
Sika iimbewu zeflakisi ezimbalwa kwaye wenze umgubo ocoliweyo. Ngoku yongeza kwii-smoothies kwaye wonwabe. Ungayongeza nakweyiphi na i-smoothies yeziqhamo.
Sebenzisa njengendawo yokubambela iqanda
Thatha imbewu yeflakisi wenze umgubo ocoliweyo wayo. Ngoku kongeza lo mgubo emanzini kwaye uvumele amanzi ukuba eme ixesha elithile. Nje ukuba oku kufumaneke ukungqinelana kwe-gelatin, ungayisebenzisa njengendawo yamaqanda kwizinto ezibhakiweyo. Abantu abaninzi bakholelwa ekubhakeni amaqebengwana kunye namaqebengwana ngegelks yeflakisi.
Yongeza ukubetha
Unokongeza umgubo weflakisi kwibetti yeerotis, iicookies, isonka okanye ipanekuku. Nangona esi sisithako esingenancasa, ngokuqinisekileyo ungonwabela izibonelelo zembewu emdaka. Kulungile ukufafaza imbewu yeflakisi kwidali yakho okanye isaladi.
Yongeza kwinkukhu okanye ekuqaleni
Ukuba uyayithanda inkukhu eyosiweyo okanye i-prawns, ungongeza umgubo weflakisi kuyo. Ayinancasa kwaye kungoko ungayongeza kuyo nayiphi na into yokutya ukuze ukonwabele izibonelelo zayo. Qiniseka ukuba uyongeza umgubo weflakisi kwibetter yokutya kwaye uyivumele ukuba yosa ixesha elithile.
Yongeza kwikofu
Sila itispuni lembewu yeflakisi uze uyongeze kwikomityi yekofu uze uyisele. Le yindlela elungileyo yokusebenzisa imbewu yeflakisi.
Yongeza kwiisendwitshi
Ukuba utya iisendwitshi kwisidlo sakusasa, xuba nje umgubo wembewu yeflakisi kwimayonnaise kwaye usasaze lo mxube kwisonka sakho.
Yongeza kwiipudding
Iipuddies zakho kunye ne-ice cream zinokungcamla ngcono xa ufefa umgubo wembewu yeflakisi kuzo. Ezi zezinye zezimvo ezilungileyo zokufumana isondlo ngakumbi kwimbewu yeflakisi.
Kwinqaku lokugqibela…
Imbewu yeflakisi ikhuselekile kuninzi lwabantu xa isetyenziswa kumlinganiselo olinganiselweyo. Nangona kunjalo, ukuba unengxaki yokugaya, kuphephe ukutya imbewu eluhlaza yeflakisi. Izongezo zeFaxseed kufuneka zithintelwe ngexesha lokukhulelwa kuba zibangela iziphumo ebezingalindelekanga zehomoni. Sela amanzi amaninzi.
Gcina ukhumbula ukuba imbewu yeflakisi ayisosisombululo somlingo kwiingxaki zakho zobunzima. Iimbewu zisebenza ngokugqibeleleyo njengesixhasi sokutya okusempilweni kunye nokuzilolonga rhoqo hayi endaweni yoko.
USusan JenniferUmzimba wonyangoIiMasters kwiPhysiotherapy Yazi ngakumbi
