Maitiro ekuwedzera fiber kuzvikafu kuti uderedze huremu

Zvemukati

• Kudya kwemangwanani - Mbeu yeflakisi
• Tisati tadya masikati uye kudya kwemanheru - Semente de Chia
• Kudya kwemasikati - Quinoa
• Kudya kwemanheru - Mbeu yemanhanga
• Zvikafu zvishoma - Amaranto

Mbeu dzinobatsira kudzikisa huremu nekuti dzakapfuma mumicheka uye mapuroteni, zvinovaka muviri zvinowedzera kuguta uye zvinoderedza kudya, mumafuta akanaka anobatsira kudzivirira chirwere chemwoyo nemavitamin nemamineral anovandudza mashandiro emuviri nekusimbisa immune system.

Chia, mbeu yeflakisi nemanhanga dzinogona kuwedzerwa mumajusi, masaladi, yogati, mavitamini uye mukugadzirira kwakadai bhinzi uye purees Pamusoro pezvo, maresipi akati wandei anosanganisira idzi mbeu mukugadzirwa kwechingwa, makeke nepasta, zvichibatsira kudzikisa huwandu hweupfu neshuga muzvikafu izvi uye nekufarira uremu.

Kana iwe usiri kuda kuverenga, tarisa iwo matipi mune inotevera vhidhiyo:

Kudya kwemangwanani - Mbeu yeflakisi

Flaxseed inofanira kupwanywa isati yadyiwa uye inogona kuwedzerwa mumukaka kana majusi pakudya kwekuseni. Iyi mbeu ine zvinhu zvinotevera:

• Fibhi: batsira kudzivirira kupatira, kudzora ropa glucose uye cholesterol uye kuderedza kudya;
• Mapuroteni: kuvandudza immune system;
• Lignans: kudzivirira kenza yemazamu uye yeprostate;
• Omega 3: kudzivirira chirwere chemwoyo nekenza, kuderedzwa kweropa triglycerides uye kuzvimba;
• Phenolic makemikari: kudzivirira kukwegura uye kuderedzwa kwekuputika.

Flaxseed inoshandiswawo kubatsira kudzora huremu uye kudzivirira zvirwere zvakaita senge rudzi rwechipiri chirwere cheshuga, chirwere chechiropa, kuwedzerwa kweropa uye rheumatoid arthritis. Ona rumwe ruzivo nezve Linseed.

Tisati tadya masikati uye kudya kwemanheru - Semente de Chia

Nzira yakanaka yekushandisa chia ndeyekuwedzera 1 punipuni mumvura kana muto wepanyama, mirira kuti mbeu ipinze mvura uye kuzvimba, uye kunwa musanganiswa uyu maminetsi makumi maviri tisati tadya uye kudya kwemanheru, sezvo izvi zvichizobatsira kudzikisa nzara uye huwandu yechikafu chinodyiwa pakudya kukuru. Chia yakafuma mune zvinovaka muviri zvinovandudza mashandiro emuviri, senge:

• Omega 3: inodzivirira kuzvimba uye kudzora cholesterol;
• Fibhi: kupa kunzwa kwekugutsikana, kuderedza kunwa kwemafuta uye nekuvandudza mashandiro emukati;
• Mapuroteni: kusimbiswa kwemhasuru uye immune system;
• Antioxidants: kudzivirira kukwegura kusati kwasvika nekenza.

Iyo chia mbeu inogona kuwanikwa mune akati wandei mavara, ese anobatsira kumuviri, uye inogona kudyiwa yakazara, pasina chikonzero chekuapwanya. Ona mamwe mabikirwo muChia kurasikirwa uremu.

Kudya kwemasikati - Quinoa

Muchikafu, quinoa inogona kushandiswa kutsiva mupunga mundiro huru kana chibage nemapizi mumasadhi, ichisiya chikafu chine maprotein uye chakaderera mumahydrohydrate, chakanakira kudya kuderera. Pakati pezvakanaka zvequinoa ndeizvi:

• Mapuroteni: vanopa simba kumuviri uye vanotora chikamu mukugadzirwa kwemhasuru;
• Fibhi:kurwisa kupatirwa uye kuguta;
• Iron:inodzivirira kupererwa neropa;
• Omega-3, omega-6 uye omega-9: kubatsira kudzora cholesterol uye kudzivirira chirwere chemwoyo;
• Tocopherol: antioxidants iyo inobatsira kudzivirira kuchembera uye gomarara.

Mbeu yeQuinoa yakafuma muprotein uye fiber, uye inogona kushandiswa kutsiva mupunga, uyo unobatsira nekudzikira uremu. Zviyo zvinofanirwa kukwizwa nemaoko pasi pemvura inoyerera kusvikira pasisina furo rinoumbwa uye mhodzi dzinoomeswa nekukurumidza mushure mekugezwa, kuitira kuti dzirasikirwe nekuravira kunorwadza uye dzisamere. Ona mamwe matipi paQuinoa kurasikirwa uremu.

Kudya kwemanheru - Mbeu yemanhanga

Mbeu yemanhanga inogona kuwedzerwa izere nemasobho ekudya kwemanheru. Inogona zvakare kushandiswa muchimiro cheupfu ikawedzerwa kune bhinzi, uye mabhenefiti avo anowedzerwa kana mbeu ikabikwa kwemaminitsi gumi mumvura irikufashaira. Zvakanakira izvi ndeizvi:

• Omega-3, omega-6 uye omega-9: yakaderera cholesterol yakaipa uye yakawedzera cholesterol yakanaka;
• Tocopherol: antioxidants inodzivirira kuchembera nekenza;
• Carotenoids: kugadzirisa ziso, ganda uye bvudzi hutano;
• Magnesium uye tryptophan: kuwedzera kunzwa kwekuzorora uye kubatsira kudzikisa kumanikidza;
• Phytosterols: cholesterol kuderedza

Nekudaro, mbeu yemanhanga inobatsira kudzora cholesterol uye BP, zvirwere zvinowanzovapo muvanhu vanodya huremu hwakawandisa. Onawo zvakanakira Pumpkin Mbeu Yemafuta.

Zvikafu zvishoma - Amaranto

Amaranth inogona kudyiwa yakabikwa, yakagochwa kana pasi, uye inogona kutsiva hupfu hwegorosi mukugadzirwa kwemakeke nemakuki ezvikafu zvekudya. Inobatsira muviri kuti ushande zviri nani uye zvinovaka muviri ndeizvi:

• Mapuroteni: kunatsiridza tsinga uye kusimbisa tsandanyama;
• Fibhi: kunatsiridza matumbo ekufambisa uye kuderedzwa kwekutora makabhohaidhiretsi nemafuta muura;
• Magnesium:yakaderedza BP uye mhasuru zororo;
• Calcium: kudzivirira osteoporosis;
• Iron: kudzivirira kupererwa neropa;
• Phosphor: kuvandudzwa kwehutano hwepfupa;
• Vhitamini C: kusimbisa immune system.

Amaranth ine huwandu hwakawanda hwezvikafu kana ichienzaniswa nezviyo zvakajairika zvakaita seupfu, chibage, oats uye mupunga wakasviba, uye nekuti iine mashoma makabhohaidhiretsi, isarudzo huru kune avo vanoda kuonda uye kune vane chirwere cheshuga. Ona zvimwe Zvakanakira amaranth.