7 mabhenefiti makuru eflakisi uye maitiro ekushandisa

Zvemukati

• Ruzivo rwehutano uye mashandisiro
• Yakabikwa recipe

Kubatsira kweflakisi kunosanganisira kudzivirira muviri uye kunonoka kukwegura kwemasero, kuchengetedza ganda nekudzivirira zvirwere zvakaita segomarara uye matambudziko emwoyo.

Yakabikwa ndiro rakapfuma sosi yemuriwo ye omega 3 uye mabhenefiti ayo anogona kuwanikwa mune yegoridhe uye shava flaxseed, zvakakosha kupwanya mbeu isati yadyiwa, sezvo iyo yose flaxseed isina kugayiswa ura.

Nekudaro, kugara uchidya mbeu iyi kunounza mabhenefiti akadai se:

1. Natsiridza kupatira, nekuti yakapfuma mufibre iyo inofambisa matumbo ekufambisa;
2. Batsira kudzora shuga rako reropanekuti iyo fiber yemukati inodzivirira shuga kuti isanyurwe nekukasira;
3. Yakaderera cholesterol nekuti yakafuma mune fiber uye omega 3 iyo inoderedza yakaipa cholesterol;
4. Batsira kuonda, nekuti iyo tambo inowedzera kunzwa kwekuguta, ichideredza iyo yekuwedzeredza chishuwo. Ona maitiro ekuita chikafu cheflakisi;
5. Deredza njodzi yehutano hwemwoyo, nekuti inodzora cholesterol uye inoderedza kunwa kwemafuta muura;
6. Deredza kuzvimba mumuviri, nekuti yakapfuma kwazvo muomega 3;
7. Kuderedza PMS zviratidzo uye Menopause, nekuti ine huwandu hwakanaka hwe isoflavone, phytosteroid uye lignan, iyo inodzora mahormone echikadzi.

Kuti uwane mhedzisiro iri nani yezvose izvi mabhenefiti, zvinokurudzirwa kusarudza goridhe furakisi mbeu, sezvo ivo vakapfuma mune zvinovaka muviri, kunyanya mu omega 3, pane mhodzi yeflakisi mbeu. Ona zvimwe gumi zvekudya zvinokubatsira kuti uderedze huremu.

Ruzivo rwehutano uye mashandisiro

Iyi tafura inotevera inoratidza kuumbwa kwehutano mune 100 g yeflakisi.

Flaxseed haichinje kuravira kwechikafu uye inogona kudyiwa pamwe nezviyo, masaladi, majusi, mavitamini, ma yogurti uye mapundu, makeke neupfu hwemanioc.

Nekudaro, isati yadyiwa, mbeu iyi inofanirwa kupwanywa mu blender kana kutengwa muchimiro cheupfu, sezvo ura haugone kugaya tsanga dzese dzeflakisi. Uye zvakare, inofanirwa kuchengetwa mukati, kudzivirirwa kubva pachiedza, kuitira kuti mishonga yayo ichengetedzwe.

Yakabikwa recipe

Zvinoshandiswa

• 2 ½ makapu eupfu hwakakwana hwegorosi
• 2 ½ makapu eupfu hwakasiyana hwegorosi
• 2 makapu erye
• 1 kapu yetii yakapwanyika yefilakisi
• 1 punipuni yeiyo pakarepo mbiriso
• 1 teaspoon yeuchi
• 2 mashupuni emargarine
• 2 ½ makapu emvura inodziya
• 2 mashupuni munyu
• Kukwesha zai

Kugadzirira modhi

Sakanidza zvese zvinoshandiswa uye wozvikanya kusvikira mukanyiwa watsetseka. Rega mukanyiwa uzorore uye umuke kwemaminitsi makumi matatu. Gadzira zvingwa ugozviisa mupani yakazorwa mafuta, uchibika muovheni yakapetwa kwemaminitsi makumi mana.

Izvo zvakakosha kuti urangarire kuti mafuta eflakisi anopesana mukuzvitakura nekuti anogona kukonzera kuberekwa nguva isati yakwana.