Panguva ino, mbeu yeflakisi inozivikanwa kwazvo. Zvakajairika kuwana mapikicha ane hutano kwaanowedzerwa kuti atore mukana wehunhu hwavo hukuru.
Ipapo tinokubatsira kuti uzive chikafu ichi zvakadzama, uchiona mabhenefiti ayo, anoshandisa mukicheni uye nezvimwe zvakawanda.
Ndezvipi?
Kunyangwe ivo vakave vane fashoni munguva pfupi yapfuura, mbeu yefilakisi yanga iri mukudya kwevanhu kwemazana emakore. Muchokwadi, ivo vaitove vakarimwa muna 3.000 BC. Chinozivikanwawo seflakisi, chikafu ichi chinoshandiswa kugadzira furawa nemafuta.
Kwayakabva ndeye fakisi chirimwa. Muti uyu unodiwa kuti utore mbeu yeflakisi. Kune rimwe divi, hunde yaro inoshandiswa kugadzira machira.
Propiedades
Mbeu yeflakisi inyowani sosi ye omega 3 fatty acids. Iyo RDA ye omega-3s yakatenderedza gramu imwe pazuva, uye chipunu chembeu yeflakisi chinopfuura icho chete.
Kana zvasvika kumafuta ane hutano, zviri nani kudya mbeu iri muchimiro chemafuta. Supuni yemafuta efilakisi inomiririra huwandu hwealpha-linolenic acid (iyo inoshandurwa kuita EPA nemuviri) yakapetwa kashanu pane iya yemarnuts kana canola mafuta.
Iyo omega 3 kubva kune mbeu yeflakisi inogona kubatsira kudzikisa kuzvimba zvichitungamira kuzvirwere zvakaita seasima, rheumatoid arthritis, uye migraine. Saizvozvo, zvinogona kubatsira kurwisa osteoporosis uye kune hutano hwakanaka hwemapfupa zvakajairika, ndosaka chiri chikafu chekutarisa chevakuru.
Ichi chikafu chakapa mhedzisiro inonakidza kana zvasvika kune yakaderera yakazara cholesterol uye LDL cholesterol mweropamwe neBP. Izvi zvinhu zviviri ndizvo zvakakosha kuti urambe uine moyo wakagwinya uye nemoyo masisitimu sekufamba kwemakore.
Mbeu yeflakisi ine zvese zvinogadziriswa uye zvisingasviki fiber. Supuni yechikafu ichi ine 3 magiramu efaera, izvo zvinoita kuti ive inonakidza kwazvo sosi ye fiber yekusanganisa mukudya kwako. Kunze kwekubatsira kugaya, fiber inodzivirira kuzvimbirwa uye inoita basa rinoshanda mukudzora uremu.
Kugaya mbeu yeflakisi
Kusiyana nembeu yeflakisi yakazara, mbeu yeflakisi yepasi zviri nyore kugaya uye kubvumira muviri kuti utore zvese zvinovaka muviri kwechikafu ichi. Kune atove pasi zvigadzirwa zvemaflakisi pamusika, asi iwe unogona zvakare kuzvikuya wega kumba zviri nyore seinotevera:
- Kukuya mbeu yeflakisi, unogona kushandisa grinder yekofi, blender, kana processor yekudya. Ita shuwa kuti vakacheneswa zvakanaka, sezvo zvinwiwa zvezvimwe zvekudya zvinogona kusanganisa nyore nyore neflakisi uye nekuparadza pasi rako rakagadzirwa neflakisi.
- Edzai huwandu hunodiwa hwembeu uye mudururire mumidziyo yenyu yamunosarudza. Wobva waenderera mberi nekuzvikuya kudzamara vave hupfu hwakatsetseka.
- Zvichengetedze mufiriji mune isina mweya, isina opaque mudziyo. Kana iwe usingaishandise ipapo ipapo, inogona kutora mazuva makumi mapfumbamwe isina kuenda yakaipa.
Maitiro ekutora mbeu yeflakisi yekudzivirira
Kana ikasanganisirwa muchikafu chenguva dzose, mbeu yeflakisi inogona kubvisa kuzvimbirwa. Vawedzere pazviyo zvako, yogati, masaladi, masangweji uye smoothies. Pamusoro pe, unogona kutsvaga zvigadzirwa izvo zvatovaisa pakati pezvinhu zvavo, senge zvimwe zvingwa, zviyo, uye zvinotsemura.
Parizvino muyero wakakwana wezuva nezuva hausati wazivikanwa, asi nyanzvi zhinji dzinobvumirana kuisa muganhu pa 1-2 mashupuni zuva nezuva, zvirinani kana zvasvika pavhu furakisi.
Mbeu yeflakisi yegoridhe yekuderedza uremu
Mbeu yeflakisi yegoridhe inogona kubatsira zvakanyanya mukuzadzisa zvinangwa zvako zvehuremu. Pamusoro pekupa satiating fiber, omega 3 acids uye lignans, inogona kukubatsira kudzikisa macalorie kubva pakudya.
Dzese ndarama uye shava, mbeu yeflakisi yepasi inoshandiswa chinja bota nezai muzvinhu zvakabikwa uye zvingwa zvechingwa mune nyama inechingwa. Mhedzisiro yacho inonakidza kwazvo koriori yakatemwa kana iwe uchida kudzikira uremu pasina kuteedzera chakanyanyisa kudya.
Izvo zvakakosha kuti uzive kuti, kuitira kuti iroresi irambe ichinyanya kukosha, zvinodikanwa kuti uzive zvakafanana zvinoenderana: mafurawa matatu epasi akafuridzirwa anoenderana nere rimwe bhotoro nepuniki imwe yeflakisi pamwe chete nematatu emvura zvinoenderana nezai rimwe chete.
Mbeu yeflakisi yegoridhe yebvudzi
Mbeu yeflakisi yegoridhe inosimbisa uye hydrate bvudzi, ichiibatsira kuti iratidzike yakajeka uye ine hutano. Zvakare inoshandiswa kuwedzera kukura kwayo nekuda kweiyo vhitamini E yezviri mukati, iyo inovandudza kugona kwemvere dzemvere uye kutenderera kweropa zvakawandisa.
Kuti unakirwe nezvakanaka izvi, zvinogona kumedzwa zvakajairika kana zora mafuta eflakisi pambeu pane zvinotevera:
- Usati washandisa, ipise kwemasekonzi mashoma mu microwave.
- Massage iyo pachikanda chako chenguva kwemaminitsi mashanu kusvika gumi, uchichiparadzira kubva pamidzi kusvika kumagumo.
- Vhara vhudzi rako netauro (inopisa kana zvirinani) uye mirira imwezve maminetsi gumi nemashanu kusvika gumi nemashanu kusimudzira kupinda kwezvose zvinovaka muviri.
- Shamba bvudzi rako kuti upedze.
- Unogona kuzvidzokorora 2-3 pavhiki.
Contraindication
Usati wasanganisa mbeu yeflakisi mukudya kwako, funga kubvunza nachiremba wako. Chikafu ichi zvinogona kukonzera gastrointestinal mhedzisiro mhedzisiro mune vamwe vanhu. Nausea uye gasi zviri pakati peyakajairika sequelae.
Vanamai vane pamuviri uye vanoyamwisa vanokurudzirwa kuti vadzivise pasi fakisi Mukudya, sezvo kunyangwe paine zvidzidzo zvinoti zvinogona kudzivirira vana kubva pagomarara repazamu, kune zvekare izvo zvinopedzisa zvakapesana.