Ungayifaka kanjani i-fiber ekudleni ukuze unciphise isisindo

-Delile

• Ukudla kwasekuseni - Imbewu yefilakisi
• Ngaphambi kwesidlo sasemini nedina - iSemente de Chia
• Isidlo sasemini - iQuinoa
• Isidlo - Imbewu Yethanga
• Ungadla - i-Amaranto

Imbewu iyasiza ekwehliseni isisindo ngoba icebile ngemicu nangamaprotheni, izakhamzimba ezandisa ukusutha nokunciphisa ukudla, emafutheni amahle asiza ukuvikela isifo senhliziyo kanye namavithamini namaminerali athuthukisa ukusebenza komzimba nokuqinisa amasosha omzimba.

I-Chia, imbewu yefilakisi namathanga kungangezwa kumajusi, amasaladi, ama-yogurts, amavithamini nakumalungiselelo afana nobhontshisi nama-purees. Ngaphezu kwalokho, izindlela zokupheka eziningana zifaka lezi zinhlamvu ekukhiqizeni isinkwa, amakhekhe kanye ne-pasta, okusiza ukunciphisa inani lempuphu noshukela kulokhu kudla futhi kunciphisa ukwehla kwesisindo.

Uma ungafuni ukufunda, bheka amathiphu kuvidiyo elandelayo:

Ukudla kwasekuseni - Imbewu yefilakisi

Amafilakisi kumele achotshozwe ngaphambi kokudliwa futhi angangezwa obisini noma ku-juice ekudleni kwasekuseni. Le mbewu inezici ezilandelayo:

• Izintambo: ukusiza ukuvimbela ukuqunjelwa, ukulawula i-glucose yegazi ne-cholesterol nokunciphisa ukudla;
• Amaprotheni: ukwenza ngcono amasosha omzimba;
• AmaLignans: ukuvimbela umdlavuza webele nowendlala;
• Omega 3: ukuvimbela isifo senhliziyo nomdlavuza, ukunciphisa i-triglycerides yegazi nokuvuvukala;
• Amakhemikhali ephenolic: ukuvimbela ukuguga nokunciphisa ukuvuvukala.

I-flaxseed nayo isetshenziselwa ukusiza ukulawula isisindo nokuvikela izifo ezinjengesifo sikashukela sohlobo 2, isifo sesibindi, umfutho wegazi ophakeme nesifo samathambo. Bona eminye imininingwane ngeLinseed.

Ngaphambi kwesidlo sasemini nedina - iSemente de Chia

Indlela enhle yokusebenzisa i-chia ukufaka isipuni esingu-1 emanzini noma ujusi wemvelo, linda imbewu imunce amanzi bese ivuvukala, bese uphuza le ngxube cishe imizuzu engama-20 ngaphambi kwesidlo sasemini nesasebusuku, ngoba lokhu kuzosiza ekwehliseni indlala nenani kokudla okudliwayo ekudleni okuyinhloko. I-Chia icebile ngezakhamzimba ezithuthukisa ukusebenza komzimba, njenge:

• Omega 3: kuvimbela ukuvuvukala nokulawula i-cholesterol;
• Izintambo: unikeze umuzwa wokusutha, unciphise ukumuncwa kwamafutha futhi uthuthukise ukusebenza kwamathumbu;
• Amaprotheni: ukuqiniswa kwemisipha namasosha omzimba;
• Ama-antioxidants: ukuvimbela ukuguga ngaphambi kwesikhathi nomdlavuza.

Imbewu ye-chia itholakala ngemibala ehlukahlukene, yonke inenzuzo emzimbeni, futhi ingadliwa iphelele, ngaphandle kwesidingo sokuyichoboza. Bona ezinye izindlela zokupheka eChia ukunciphisa umzimba.

Isidlo sasemini - iQuinoa

Ekudleni, i-quinoa ingasetshenziswa esikhundleni selayisi esitsheni esikhulu noma ummbila nophizi kuma-saladi, kushiye ukudla okunothe ngamaprotheni kanye nama-carbohydrate amancane, okulungele ukudla okuncanyana. Phakathi kwezinzuzo ze-quinoa kukhona:

• Amaprotheni: zinika amandla emzimbeni futhi zibambe iqhaza ekukhiqizeni imisipha;
• Izintambo:ukulwa nokuqunjelwa futhi usuthe;
• Insimbi:kuvimbela i-anemia;
• I-Omega-3, i-omega-6 ne-omega-9: ukusiza ukulawula i-cholesterol nokuvikela isifo senhliziyo;
• I-Tocopherol: ama-antioxidants asiza ukuvimbela ukuguga nomdlavuza.

Imbewu yeQuinoa icebile kumaprotheni nefayibha, futhi ingasetshenziswa esikhundleni selayisi, esiza ekwehliseni isisindo. Izinhlamvu kumele zikhuhlwe ngesandla ngaphansi kwamanzi agobhozayo kuze kungabe kusakhiwa igwebu bese imbewu isomiswa ngokushesha emva kokuwashwa, ukuze ilahlekelwe ukunambitheka okumunyu futhi ingahlumi. Bona amathiphu amaningi nge-Quinoa ukunciphisa isisindo.

Isidlo - Imbewu Yethanga

Imbewu yethanga ingangezwa iphelele kumasobho esidlo sakusihlwa, isibonelo. Zingasetshenziswa futhi zibe ngofulawa bese zengezwa kubhontshisi, futhi izinzuzo zazo ziyakhushulwa lapho imbewu iphekwe imizuzu eyi-10 emanzini abilayo. Izinzuzo zayo yilezi:

• I-Omega-3, i-omega-6 ne-omega-9: yehle i-cholesterol embi futhi yanda ne-cholesterol enhle;
• I-Tocopherol: ama-antioxidants avimbela ukuguga nomdlavuza;
• AmaCarotenoids: thuthukisa impilo yeso, isikhumba nezinwele;
• I-Magnesium ne-tryptophan: ukwandisa umuzwa wokuphumula nokusiza ukunciphisa ingcindezi;
• Ama-Phytosterol: ukunciphisa i-cholesterol

Ngakho-ke, imbewu yamathanga isiza ukulawula i-cholesterol nomfutho wegazi, izifo ezivame ukuba khona kubantu abadla isisindo esiningi. Bona futhi izinzuzo zePumpkin Seed Oil.

Ungadla - i-Amaranto

I-Amaranth ingadliwa ibilisiwe, yosiwe noma igayiwe, futhi ingafaka ufulawa kakolweni ekukhiqizeni amakhekhe namakhukhi okudla okulula. Isiza umzimba ukuthi usebenze kangcono futhi izakhamzimba zawo yilezi:

• Amaprotheni: ukuthuthukiswa kwezinzwa nokuqiniswa kwemisipha;
• Izintambo: ukuthuthukiswa kokuhamba kwamathumbu nokunciphisa ukumuncwa kwama-carbohydrate namafutha emathunjini;
• Magnesium:ukunciphisa umfutho wegazi nokuphumula kwemisipha;
• I-calcium: ukuvimbela i-osteoporosis;
• Insimbi: ukuvimbela i-anemia;
• I-Phosphor: ukuthuthukiswa kwempilo yamathambo;
• Uvithamini C: ukuqinisa amasosha omzimba.

I-Amaranth inenani elikhulu lezakhamzimba uma iqhathaniswa nezinhlamvu ezijwayelekile ezifana nofulawa, ummbila, i-oats nelayisi elinsundu, futhi ngoba iqukethe ama-carbohydrate ambalwa, kuyindlela enhle kulabo abafuna ukunciphisa isisindo kanye nabanesifo sikashukela. Bona izinzuzo eziningi ze-amaranth.