I-Hypertrophic Cardiomyopathy: Izimpawu, Izimbangela, Ukwelashwa Nokuvimbela Buka Isampula Ngezaziso Ezisheshayo VUMELA IZAZISO Ngezaziso Zansuku zonkeVele ungene
-
I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi -
- I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
- I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
- I-Daily Horoscope: 13 Ephreli 2021
I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi Ungaphuthelwa
- USharad Pawar uzokhishwa esibhedlela ezinsukwini ezimbili
- Ukuwa Kwentengo Yegolide Akukhathazi Kakhulu Ama-NBFCs, Amabhange Kudingeka Aqaphe
- Izikweletu ze-AGR Nendali Yamuva Ye-Spectrum Engenza Umkhakha We-Telecom
- I-Yonex-Sunrise India Open 2021 isethelwe uMeyi, ezobanjelwa ngasese
- UGudi Padwa 2021: UMadhuri Dixit Ukhumbula Ukugubha Umkhosi Omuhle Nomndeni Wakhe
- IMahindra Thar Bookings Cross The 50,000 Milestone Ezinyangeni Eziyisithupha Nje
- Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
- Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli
Igcwele izakhamzimba futhi icebile ku-fiber edlayo kanye nezinye izinhlanganisela ezahlukahlukene, ama-flaxseeds azuzisa umzimba wakho ngezindlela eziningi. Amafilakisi, abizwa nangokuthi ama-linseeds, yizinhlamvu ezincane, ezinombala onsundu futhi atholakala ngohlobo lwama-capsule. Izinzuzo zezempilo zama-flaxseeds ikakhulu zibangelwa okuqukethwe yifayibha ephezulu, i-lignans kanye ne-omega 3 fatty acids [1] .
Isithako esinemisebenzi ehlukahlukene, imbewu yefilakisi ikhombisile ukuthi iyasebenza ekubhekaneni nezinkinga zokukhuluphala. Lezi zinhlamvu ezibukeka zithobekile zingasiza ukubhekana nezinkinga ezingaphansi kwesisindo noma ezikhuluphele ngokuvamile ezibangelwa ukusebenza kabi komzimba noma ukungadli kahle [okubili] . Ngenkathi imbewu yefilakisi inezinzuzo eziningana, imbewu yaziwa ikakhulukazi ngempahla yabo ukuncibilikisa amafutha amaningi emzimbeni, ngaleyo ndlela isize ukwehla kwesisindo.
Indlela Amafilakisi Angakusiza Ngayo Ukwehlisa Isisindo
Ukutholakala okuhlukahlukene kokutadisha kusekela ukugomela kokuthi imbewu yefilakisi inenzuzo yokudla kwesisindo. Indima yembewu ekulahlekeni kwesisindo ivela kuzakhi zayo ezihlukile zokudla okunempilo nokwakheka kwamangqamuzana [3] [4] .
- Igcwele fiber : Imbewu yefilakisi icebile nge-fiber futhi uma idliwe, ikwenza uzizwe ugcwele isikhathi eside. Lokhu kusiza ekunciphiseni ukudla kwakho futhi kunenzuzo enkulu uma ulangazelela ukunciphisa ukusetshenziswa kwakho kwekhalori [5] .
- Yiba namafutha acid abalulekile : Okuqukethwe okunamafutha okunempilo kuma-flaxseeds kusiza ukulinganisa imetabolism yakho. Ama-omega-3 fatty acids asembewini asiza ekwehliseni ukuvuvukala, okungenye yezimbangela ezinkulu zokuzuza kwesisindo njengoba kwandisa ingcindezi ye-oxidative [6] .
- Ephansi kuma-carbohydrate : Ama-flaxseeds aphansi ngesitashi noshukela futhi awanikeli ekubalweni kwekhalori. Ukuzidla njalo kungasiza ekwehliseni isisindo [7] .
- Kuqukethe i-lignin : I-Lignin iyi-polymer eyinkimbinkimbi etholakala ezindongeni zeseli zezitshalo eziningana futhi kusanda kutholakala ukuthi inezinzuzo eziningana zezempilo. Ngokuya ngocwaningo, kutholakele ukuthi i-lignin ibamba iqhaza elikhulu ekwehliseni umzimba okunempilo [8] .
Ungayisebenzisa Kanjani Amafilakisi Okwehlisa Isisindo
Manje njengoba usuyazi indima yembewu ekwehliseni isisindo, ake sibheke ukuthi ungayifaka kanjani ekudleni kwakho [9] [10] .
Isiphuzo esine-flaxseed
Hlanganisa 1 tsp. okusanda kufilikishiwa phansi, u-1 lemon wedge namanzi afudumele we-½ bese uvuselela kahle. Ungaphuza lokhu kanye ngosuku.
I-flaxse ubisi
Powder idlanzana lamafilakisi bese ufafaza impuphu phezu kwesitsha samabele noma ubisi ukuze uthole ukunambitheka okuncane nokunambitha. Uma kungenjalo i-powder, ungangezela imbewu yefilakisi ngqo obisini bese uyidla.
I-Flaxseed ngeyogathi
Thatha imbewu yefilakisi bese uyosa imizuzu engu-5-7. Manje zigaye wenze impuphu ecolekileyo bese uzifaka kwiyogathi. Hlanganisa kahle bese uthola iyogathi nsuku zonke ngaphambi kokulala.
Ama-smoothies afakiwe
Gaya imbewu yefilakisi embalwa bese wenza ngayo impuphu ecolekileyo. Manje engeza kuma-smoothies futhi ujabulele. Ungayengeza kunoma yisiphi isithelo sama-smoothies.
Sebenzisa esikhundleni seqanda
Thatha imbewu yefilakisi bese wenza ngayo impuphu ecolekileyo. Manje engeza le mpuphu emanzini bese uvumela amanzi ukuthi ame isikhashana. Lapho lokhu sekuthola ukungaguquguquki kwe-gelatinous, ungakusebenzisa lokhu esikhundleni samaqanda ezintweni ezibhakiwe. Abaningi bakholelwa ekubhakeni amakhekhe namakhukhi ane-gelatin efilakisi.
Yengeze ukushaya
Ungangeza impuphu yefilakisi ku-batter yama-rotis, amakhukhi, isinkwa noma ama-pancake. Yize lesi kuyisithako esinganambitheki, ngokuqinisekile ungazithokozela izinzuzo zalezi zinhlamvu ezinsundu. Kuhle ukufafaza amafilakisi embizeni yakho noma kusaladi.
Yengeze enkukhu noma ekuqaleni
Uma uthanda ukuba nenkukhu eyosiwe noma ama-prawn, ungangeza impuphu yefilakisi kuyo. Ayinambitheki ngakho-ke ungangeza kunoma iyiphi into yokudla ukuze ujabulele izinzuzo zayo. Qiniseka ukuthi ufaka impuphu yefilakisi ku-batter wokudla bese uyivumela ukuthi yokose isikhashana.
Yengeze kukhofi
Gaya isipuni sezinhlamvu zefilakisi bese uzifaka enkomishini yakho yekhofi bese uyiphuza. Le yindlela enhle yokusebenzisa imbewu yefilakisi.
Yengeze kumas sandwich
Uma udla amasemishi ngesidlo sasekuseni, mane nje uhlanganise nembewu yefilakisi eyimpuphu nemayonnaise bese usakaza ingxube esinkwa sakho.
Yengeze kuma-puddings
Uphudingi bakho nama-ayisikhilimu akho nawo anganambitha kangcono uma ufafaza impuphu yembewu yefilakisi kuwo. Lena eminye imibono emihle yokuthola umsoco owengeziwe ezimbewini zefilakisi.
Encwadini Yokugcina…
Imbewu yefilakisi iphephile kubantu abaningi uma idliwe ngamanani amaphakathi. Kodwa-ke, uma unezinkinga zokugaya, gwema ukudla imbewu yefilakisi eluhlaza. Izithasiselo ezifakiwe kufanele zigwenywe ngesikhathi sokukhulelwa ngoba zibangela imiphumela emibi ye-hormonal. Futhi, phuza amanzi amaningi.
Khumbula ukuthi ama-flaxseeds awasona isixazululo somlingo ezinkingeni zakho zesisindo. Izimbewu zisebenza kahle kakhulu njengomphelelisi wokudla okunempilo nokuzivocavoca umzimba hhayi esikhundleni.
USusan JenniferUdokotela womzimbaAmakhosi kuPhysiotherapy Yazi kabanzi
