Manyan fa'idodi 7 na flaxseed da yadda ake amfani da su

Wadatacce

• Bayanin abinci da yadda ake amfani dashi
• Flaxseed girke-girke

Amfanin flaxseed din sun hada da kare jiki da jinkirta tsufa, kare fata da hana cututtuka kamar su kansar da matsalolin zuciya.

Flaxseed shine tushen albarkatun kayan lambu mafi yawa na omega 3 kuma ana iya samun fa'idarsa a cikin flaxseed na zinare da ruwan kasa, yana da mahimmanci a murkushe tsaba kafin a fara amfani da ita, tunda duk flaxseed din ba hanji yake narkewa ba.

Don haka, yawan amfani da wannan nau'in yana kawo fa'idodi kamar:

1. Inganta maƙarƙashiya, saboda yana da wadataccen fiber wanda ke taimakawa hanyar hanji;
2. Taimaka wajan sarrafa sugasaboda sinadarin fiber nata yana hana shan suga cikin sauri;
3. Choananan cholesterol saboda yana da wadataccen fiber da omega 3 wadanda ke rage mummunar cholesterol;
4. Taimaka don rasa nauyi, saboda zaren yana ƙaruwa da ƙoshin abinci, yana rage ƙarancin ci. Duba yadda ake cin abincin flaxseed;
5. Rage haɗarin cutar cututtukan zuciya, saboda tana sarrafa cholesterol kuma yana rage shan kitse a hanji;
6. Rage kumburi a jiki, saboda yana da matukar arziki a cikin omega 3;
7. Rage alamun PMS da Menopause, saboda yana da adadi mai yawa na isoflavone, phytosteroid da lignan, wanda ke kula da homon na mata.

Don samun kyakkyawan sakamako na duk waɗannan fa'idodin, ana ba da shawarar fifita tsaba irin na zinare, saboda sun fi wadatar abinci mai gina jiki, musamman a cikin omega 3, fiye da ƙwayoyin flax na launin ruwan kasa. Duba wasu abinci guda 10 wadanda zasu taimaka maka rage kiba.

Bayanin abinci da yadda ake amfani dashi

Tebur mai zuwa yana nuna kayan abinci mai gina jiki a cikin 100 g na flaxseed.

Flaxseed baya canza dandanon abinci kuma za'a iya cinye shi tare da hatsi, salads, ruwan 'ya'yan itace, bitamin, yogurts da kullu, da wuri da garin manioc.

Koyaya, kafin a cinye, wannan iri dole ne a murƙushe shi a cikin abin haushi ko a saya shi a matsayin fulawa, saboda hanji ba zai iya narkar da dukkan hatsin flaxseed ba. Bugu da kari, dole ne a kiyaye shi a cikin gida, a kiyaye shi daga haske, don a kiyaye sinadaran gina jiki.

Flaxseed girke-girke

Sinadaran

• 2 ½ kofuna na garin alkama duka
• 2 ½ kofuna waɗanda garin alkama gama gari
• 2 kofuna na hatsin rai
• Kof 1 na markadadden shayin flaxseed
• 1 tablespoon na yisti nazarin halittu nan take
• 1 teaspoon na zuma
• Cokali 2 na margarine
• 2 ½ kofuna na ruwan dumi
• Gishiri karamin cokali 2
• Brushing kwai

Yanayin shiri

Haɗa dukkan kayan haɗin kuma ku haɗa su har sai ƙullun ya zama santsi. Bari kullu ya huta kuma ya tashi na mintina 30. Yi siffar burodin kuma sanya su a cikin kwanon ruɓaɓɓen man shafawa, yin burodi a cikin tanda da aka dahu na tsawon minti 40.

Yana da mahimmanci a tuna cewa man flaxseed an hana shi yin ciki saboda yana iya haifar da haihuwa da wuri.