Dulani fulakesi kuti idye chakudya kuti mupeze zotsatira zake
Anthu ambiri akuwonjezera zikhomo ndi chakudya chadothi pa zakudya zawo monga phula ndi gluten-free and carb. Mbewu ya fulakiti imaperekanso ndalama zambiri zowonjezera zakudya. Ngakhale sizinthu zenizeni, zimakhala ndi mavitamini ndi mineral ofanana ndi mbewu ndipo zimakhala ndi zowonjezereka , antioxidants, ndi omega-3 fatty acids kuposa mbewu zambiri. Komanso, mulibe gluten.
Mafutawa ndi otsika kwambiri m'zakudya, ndipo amawapangitsa kukhala abwino kwa anthu omwe amalephera kudya zakudya zamagazi ndi shuga. Kuphatikizana kwake kwa mafuta wathanzi ndi zakudya zamtundu wapamwamba zimapangitsa kukhala chakudya chokwanira kulemera ndi kusamalira. Ena amatha kunena kuti ziphuphu zimathandiza kuti azisangalala.
Nkhumba, Mbewu, ndi Zakudya Zadalitsidwe
Zilonda (kapena zitsamba) ndi mbewu za chomera cha fulakesi chomwe chimagwiritsidwa ntchito kupanga nsalu. Chilakolako choyamba chinkagwiritsidwa ntchito m'dera la Fertile Crescent. Dzikoli linamangidwa kwambiri ku Igupto wakale kumene nsalu zinkagwiritsidwa ntchito muzsembe zachifumu ndi zovala zachifumu ndi makoma a kachisi anali ndi zithunzi za fulakesi. Afoinike ankagulitsa nsalu za Aiguputo ku Mediterranean konse ndipo Aroma ankagwiritsa ntchito maulendo awo.
Pali mitundu yosiyanasiyana ya bulauni ndi ya golidi ndipo imakhala ndi zofanana zowonjezera. Malo ogulitsa chakudya, malo osungirako zinthu, ndi magwero a pa intaneti akhala ndi mafakitale, ndipo masitolo ochuluka amapezeka. Zimagulitsidwa zonse zambiri komanso phukusi.
Zilondazi zimakhala ndi zokoma zokoma za nutty. Nkhumba zonse zimakhala bwino, koma zimayenera kukhala chakudya chakudya kuti mupindule nawo. Mphungu yosavuta kapena yofiira ikhofi ikhoza kuchita izi masekondi.
Zakudya Zamakono ndi Zaumoyo Zaumoyo
Mafutawa amakhala ndi mapuloteni, zakudya zamagetsi, mavitamini angapo B, ndi zakudya zamchere. Mafutawa amakhala olemera kwambiri mu thiamine, magnesium, ndi phosphorous. Peresenti ya mafuta onse, mafutawa ali ndi 54 peresenti ya omega-3 fatty acids, makamaka alpha-linolenic acid, 18% ya omega-9 mafuta acids, kapena oleic acid, ndi 6% omega-6 fatty acids, kapena linoleic acid.
Kugwiritsira ntchito mafakitale kapena zowonjezera zake zapezeka kuti kuchepetsa cholesterol chokwanira ndi LDL mu magazi, ndi phindu lalikulu kwa amayi ndi omwe ali ndi cholesterol yakutali. Phindu la thanzi ndilo:
- Mafuta Olemera Ali Omega-3 Mafuta Othandiza : Omega-3 fatty acids ndizofunikira kwambiri kuti tisagwidwe ndi matupi athu. Kutupa kungapitirize ngati muli ndi omega-3 ochepa kwambiri (omwe amapezeka nsomba, flax, ndi walnuts) makamaka makamaka omega-6 mafuta acid (omwe amapezeka mafuta monga soya ndi mafuta a chimanga). Pofuna kufotokoza chiŵerengero cha mitundu iwiri ya mafuta, mbewu ya fulakesi ingakhale thandizo lenileni. Mafuta ambiri mu mbewu ya fulakesi ndi alpha linolenic acid (ALA), omega-3 yomwe imakhala yotsatira kwa EPA ndi DHA mafuta acids omwe amapezeka mu nsomba ndi nsomba zina zamadzi ozizira. Chifukwa chakuti sikuti aliyense angasinthe mosavuta ALA kukhala EPA ndi DHA, ndibwino kuti musadalire pa flamand ya omega-3 yomwe mumadya. Komabe, ALA imakhalanso ndi zotsatira zake zokha ndipo imathandizira pa omega-3 ndi omega-6.
- Mafutawa ndi apamwamba mu Fiber: Mukanakhala olemedwa kuti mupeze chakudya chokwanira muzitsulo, zonse zosungunuka komanso zosasungunuka , kuposa flamande. Izi zimakhala zovuta kwambiri chifukwa cha cholesterol-kuchepetsa zotsatira za flax. Zida zam'madzi zimathandizanso kuchepetsa shuga wa magazi komanso zimathandiza kuti matumbo azigwira ntchito bwino.
- Zosakaniza ndizopamwamba mu Phytochemicals : Izi zikuphatikizapo antioxidants ambiri. Mwinamwake ndipamene zimapangitsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda.
- Mafuta: Zindikirani kuti mafuta osungunuka alibe fiber komanso phytochemicals ya chakudya chonse.
Kodi Flaxseed Kudyetsa Zofanana ndi Zilonda?
Muyenera kugaya filakisi kuti mutulutse zakudya zake, ndipo mukhoza kupeza mbewu zonse ndi chakudya chogulitsidwa. Mafuta onsewa amakhala atsopano kwa chaka ngati amasungidwa molondola. Komabe, idzapita mofulumira mwamsanga mutatha kudya. Pachifukwa ichi, anthu ambiri amasankha kugula mbewu yonse ya fulakesi ndikuipera kuti idye chakudya pogwiritsa ntchito chopukusira khofi. Ngati mugula chakudya, tsatirani malangizo awa:
- Gula kuchokera ku gwero kumene iwe umatsimikiza kuti pali kutuluka mofulumira.
- Choyenera, chakudyacho chiyenera kukhala firiji m'sitolo.
- Thumba liyenera kukhala losavuta ngati kuwala kudzafulumizitsa kuwononga. Kukhazika mtima msanga kumachokera ku mafuta aakulu a mbewu ya fulakesi.
- Kupaka phukusi ndibwino kwambiri chifukwa kumapangitsa kuti chakudya chisamayambe kutsegulidwa.
Kugula zonsezi kumathetsa kusatsimikizika kwa kutalika kwa fakitale yomwe yakhala pa alumali. Ndizocheperanso mtengo wotere. Nthawi iliyonse pamene mumalawa chakudya cha fulakesi chomwe chiri chowawa kwambiri, chichotseni kutali. Ziyenera kukhala zonunkhira pang'ono komanso osati nkhanza.
Kudya Chakudya Chodula ndi Kusunga
Mukhoza kugula khofi wotsika mtengo kuti mupange chakudya chanu. Muyenera kuwapera kwa masekondi asanu mpaka 10 pomwe iwo sali ovuta ngati nyemba za khofi. Malingana ndi mphamvu ya chopukusira, mungayese kugaya magulu angapo kuti mupeze chakudya chokwanira cha fakitale.
Kusungirako Chakudya Chodula ndi Chakuda
Mitengo yonse iyenera kusungidwa pamalo ozizira, amdima, ouma ngati firiji kapena mafiriji kuti akhale pamtunda. Nkhumba ziyenera kusungidwa mufiriji ndipo zimagwiritsidwa ntchito mkati mwa masabata angapo. Mukhoza kusunga fakitale mu thumba yomwe inabwera kapena mu thumba la kusungirako zip.
Malangizo Ogwiritsira Ntchito Zilonda
- Imwani madzi ambiri. Zida zotsekemera mu flamande zidzakuta madzi, ndipo ngati simukumwa mokwanira, kudzimbidwa kungabweretse.
- Kumbukirani kuyamba pang'onopang'ono ngati simukuzoloŵera kudya zakudya zam'mwamba.
- Ngati mutagula mbewu zonse, muyenera kuzipera kuti mupeze phindu.
- Katemera kawirikawiri amagwiritsidwa ntchito monga cholowa cha dzira mu katundu wophika. Zida zowonongeka zimapangitsanso chakudya.
- Pafupifupi 2/3 mpaka 3/4 chikho cha zokolola zapakiti 1 chikho cha fulakesi chakudya.
Maphikidwe a maphikidwe ndi mapemphero
Ngati simukudziwa momwe mungayambitsire kuyika zakudya zanu , yesetsani zotsatirazi:
- Kuwombera kapena kupukutira: Uwaza pa tchizi, tchikasu, yogurt, kapena chakudya cham'mawa . Gwiritsani ntchito pogwedeza ndipo idzawathandiza.
- Kuphika mu ufa wotentha: Mwachitsanzo, yesetsani kutentha fakita ya kirimba mafuta .
- Kuphika mu zakudya zina : Yesani nyama, nyama, kapena casseroles.
- Zakudya zokaphika: Onjezerani masupuni angapo kuzipangizo zilizonse, kapena yesetsani zotsatirazi, zomwe zimadalira palakisi monga ufa:
Kutetezedwa kwazitsulo ndi zotsatira zoyipa
Kuda nkhaŵa za zithunzithunzi zimakhudza zinthu zinayi zomwe zingatheke. Komabe, kumbukirani kuti kafukufuku wambiri za zodabwitsa za falasi amasonyeza zochepa kapena palibe vuto kuti adye. M'malo mwake, zasonyeza ubwino wambiri:
- Katundu Wambiri Wokhudzana ndi Fiber: Popeza fulakesi ili ndi fiber yotere, ndibwino kuyamba ndi pang'ono ndikuwonjezeka pang'onopang'ono; Apo ayi, kupukuta ndi mankhwala ofewetsa ululu kumatha. Anthu omwe ali ndi matenda opweteketsa mtima amatha kukhala ndi mphamvu zowonjezera kwa iwo ndipo ayenera kukhala osamala kwambiri
- Kutsekemera / Kutaya: Mafuta mu fulakesi alibe unsaturated. Izi zikutanthauza kuti zimakhala zowonjezereka kwa okosijeni (osakanizidwa) pokhapokha zitasungidwa bwino. Njira yabwino kwambiri yosungirako ndiyomwe chilengedwe chimasungiramo-mkati mwa mbewu, yomwe idzapitirira chaka. Chakudyacho chikhoza kusungidwa mwatsopano kwa miyezi ingapo. Mafuta amayenera kutetezedwa ndi firiji m'mitsuko yamdima ndipo makamaka ayenera kutsekedwa mkati mwa masabata angapo kuti atsegule. Mafuta mkati mwa nyemba zimakhala zolimba pamene mbewu zimagwiritsidwa ntchito mu zakudya zophika. Ochita kafukufuku akuganiza kuti izi zimabwera chifukwa cha kuchuluka kwa mankhwala ophera antioxidants mu mbewu.
- Zotsatira za Hormonal : Lignans ali ndi phytoestrogens. Ngakhale kuti kafukufuku wasonyeza kuti ndi opindulitsa pakalipano, sizikudziwika kuti zotsatira zotani za phytoestrogens zingakhale nazo.
- Zina: Monga zakudya zina zambiri (ma cashews, nyemba zina, ndi zina), fakisi imakhala ndi mankhwala ochepa kwambiri a cyanide, makamaka ngati yaiwisi. Kutenthedwa, makamaka pa mbewu yafrikisi youma, imathyola mankhwalawa pansi. Komabe, matupi athu ali ndi mphamvu zowonjezera kuchuluka kwa mankhwalawa. Mabungwe a boma la US akunena kuti supuni ziwiri za mafakitale (pafupifupi supuni 3 za ufa wa fulakesi) tsiku ndi otetezeka. Izi mwina ndizothandiza pazinthu zathanzi. Ofufuza ena omwe agwiritsira ntchito supuni 6 zapatsiku za mbeu zosiyanasiyana mu maphunziro osiyanasiyana amasonyeza kuti ndalama zomwe anali kugwiritsa ntchito zinali zotetezeka.
Mawu Ochokera
Zakudya zowonjezera ndi zakudya zamakono ndizomwe zimayambitsa zowonjezera ndi omega-3 fatty acids ndipo zingagwiritsidwe ntchito pa chakudya chochepa cha carb ndi gluten. Kaya mumadzipukuta nokha kapena mumagula chakudya chamadzulo, fufuzani maphikidwe atsopano ndi njira zogwiritsira ntchito mankhwalawa.
> Chitsime:
> Full Report (Mavitamini Onse): 12220, Mbewu, zofiira pa 100 g. USDA National Nutrient Database Version SR-27. 2015.
> Pan A, Yu D, Demark-Wahnefried W, Franco OH, Lin X. Meta-kusanthula zotsatira za njira zothandizira pa magazi lipids. American Journal of Clinical Nutrition . 2009; 90 (2): 288-297. do: 10.3945 / ajcn.2009.27469.