Flaxseed No ka Lilo Lilo: Nā Ala e Hoʻohui iā ia i kāu papaʻai

Nā Inoa MaikaʻI Loa No Nā Keiki

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Hoʻouka ʻia me nā mea momona a waiwai i ka fiber dietary a me nā hui like ʻē aʻe, pono nā flaxseeds i kou kino i nā ʻano he nui. ʻO nā olonā, i kapa ʻia hoʻi he linseeds, he mau ʻano liʻiliʻi, a me nā kala ʻalani a loaʻa i ke ʻano o nā capsule. Hāʻawi ʻia ka pōmaikaʻi olakino o nā flaxseeds i ko lākou kiʻekiʻe fiber, lignans a me omega 3 fatty acid [1] .

maikaʻi ka paʻakai no ka hoʻomaʻemaʻe ʻana i ka ʻili

ʻO kahi mea laulā, ua hōʻoia ka maikaʻi o nā olonā i ka hana ʻana me nā pilikia kaumaha. Hiki i kēia mau ʻanoʻano haʻahaʻa ke kōkua i ka hana me nā pilikia underweight a overweight paha i pili pinepine ʻia i ka hana maikaʻi ʻole metabolism o ke kino a i ʻole ka papaʻai maikaʻi ʻole. [elua] . ʻOiai he nui nā keu o ka flaxseeds, ʻike nui ʻia nā ʻanoʻano no kā lākou waiwai e hoʻoheheʻe i nā momona keu mai ke kino, no laila kōkua i ka hōʻemi kaumaha.

Pehea e hiki ai i nā Flaxseeds ke kōkua iā ʻoe e lilo i ka kaumaha

Kākoʻo nā ʻike noiʻi like ʻole i ka manaʻo he pono nā flaxseeds no ka papaʻai kaumaha. ʻO ka hana a ka hua i ka pohō kaumaha mai kāna mau pono ponoola a me ka hoʻohui mole [3] [4] .

• Paki me ka puluniu : He waiwai nā hua flax i ka fiber a ke hoʻopau ʻia, hana ʻoe i kahi piha no kahi wā lōʻihi. Kōkua kēia i ke kaohi olakino ʻana i kou makemake a maikaʻi loa inā ʻoe e nānā i mua i ka hōʻemi ʻana i kāu ʻai calorie [5] .
• Loaʻa i nā waikawa momona pono : ʻO ka momona momona olakino i nā flaxseeds kōkua i ke kaulike i kāu metabolism. ʻO ka omega-3 fatty acid i loko o nā hua e kōkua i ka hoʻoliʻiliʻi, ʻo ia kekahi o nā kumu nui o ke kaupaona ʻana e hoʻonui ai i ke koʻikoʻi oxidative [6] .
• Haʻahaʻa i nā haʻuki : Haahaa nā flaxseeds i ka starch a me ke kō a hāʻawi ʻole i ka helu calorie. Hiki ke kōkua i ka ʻai ʻana iā lākou i ka nalo ʻana o ka paona [7] .
• Loaʻa nā lignin : ʻO Lignin kahi polymer paʻakikī i loaʻa i nā paia o ka cell o nā mea kanu a ua ʻike ʻia e loaʻa nā pono olakino. Wahi a kahi noiʻi, ua ʻike ʻia he kuleana nui ka lignin i ka pohō kaumaha [8] .

Pehea e hoʻohana ai i nā olonā no ka pohō kaumaha

I kēia manawa ke ʻike nei ʻoe i ka hana a nā ʻanoʻano i ka lilo ʻana o ke kaumaha, e nānā kākou pehea e hiki ai iā ʻoe ke hoʻopili iā ia i kāu papaʻai [9] [10] .

Mea inu flaxseed

Hoʻohui 1 tsp. ʻo ka flaxseed lepo hou, 1 wī lemon a me ke kīʻaha wai mehana a hoʻowali maikaʻi. Hiki iā ʻoe ke inu i kēia i kēlā me kēia lā.

Flaxseed me ka waiū

E hoʻomoʻi i kahi mau lālā flaxseed a kāpīpī i ka pauka ma luna o kahi pola o ka cereal a i ʻole ka waiū no kahi crunch liʻiliʻi a ʻono. Inā ʻaʻole ka pauka, hiki iā ʻoe ke hoʻohui pololei i nā olonā i ka waiū a pau.

Flaxseed me ka yoghurt

Lawe i kahi olonā a hoʻomoʻa iā lākou no 5-7 mau minuke. I kēia manawa wili iā lākou e hana i kahi pauka maikaʻi a hoʻohui iā lākou i ka yoghurt. Hui pono a loaʻa i ka yoghurt i kēlā me kēia lā ma mua o ka hiamoe.

ʻO nā mea leʻaleʻa Flaxseed

E wili i kahi mau olonā i loko a hana i kahi lepo maikaʻi. Ano hoʻohui ia ia i ka smoothies a nanea. Hiki iā ʻoe ke hoʻohui iā ia i nā hua leʻaleʻa hua.

Hoʻohana ma ke ʻano he hua hakahaka

Lawe i kahi olonā a hana i ka palaoa maikaʻi. E hoʻohui i kēia pauka i ka wai a ʻae i ka wai e kū no kekahi manawa. Ke loaʻa kēia i kahi kūlike gelatinous, hiki iā ʻoe ke hoʻohana i kēia ma ke ʻano he pani no nā hua i nā mea i hoʻomoʻa ʻia. Manaʻo ka hapa nui i ka hoʻomoʻa ʻana i nā pōpō a me nā kuki me ka gelatin flaxseed.

E hoʻohui iā ia i ka palaoa

Hiki iā ʻoe ke hoʻohui i ka pauka flaxseed i ka pā o rotis, nā kuki, ka berena a me nā pancakes. ʻOiai he mea pono ʻole kēia, hiki iā ʻoe ke leʻaleʻa i nā pono o kēia mau hua ʻalani. He mea maikaʻi e kāpīpī i kekahi mau olonā ma kāu dal a i ʻole ka salakeke.

Hoʻohui ia i ka moa a i ʻole nā ​​mea hoʻomaka

Inā makemake ʻoe i ka moa moa a iʻa paha, hiki iā ʻoe ke hoʻohui i kahi pauka flaxseed iā ia. He meaʻono ʻole ia a no laila hiki iā ʻoe ke hoʻohui iā ia i nā huahana mea ʻai e ʻoliʻoli ai i nā pono o ia. E hōʻoia e hoʻohui i ka pauka flaxseed i ka paukū o ka meaʻai a laila e ʻae e hoʻomoʻa no kekahi manawa.

Pākuʻi i ke kope

E wili i kahi teaspoon o nā hua flax a hoʻohui iā lākou i kāu kīʻaha kope a inu iā ia. He ala maikaʻi kēia e hoʻopau ai i nā hua flax.

Hoʻohui iā ia i nā sanwika

Inā ʻoe e ʻai nei i nā sanwika no ka ʻaina kakahiaka, e kāwili wale i nā hua flax i pau i ka mayonnaise a hohola i ka hui ma kāu berena.

Hoʻohui ia i nā puddings

ʻOi aku ka maikaʻi o ka ʻono o kāu puddings a me nā kalima ke pīpī ʻoe i ka pauka hua flax ma luna o lākou. Eia kekahi mau manaʻo maikaʻi e kiʻi i nā meaʻai hou aʻe mai nā hua flax.

Ma kahi palapala hope loa…

Palekana nā hua flax no ka hapa nui o ka poʻe ke pau i ka helu kaulike. Eia nō naʻe, inā loaʻa iā ʻoe nā pilikia digestion, pale i ka ʻai ʻana i nā hua flax maka. Pono e hōʻalo i nā mea hoʻopili flaxseed i ka wā hāpai no ka mea hoʻonāukiuki lākou i nā hopena ʻaoʻao hormonal. Eia kekahi, inu nui i ka wai.

E hoʻomanaʻo i ka flaxseeds ʻaʻole ia he hopena hoʻokalakupua no kāu pilikia pilikia. ʻOi aku ka maikaʻi o nā hua ma ke ʻano he kōkua i ka papaʻai olakino a me ka hana hoʻoikaika kino a ʻaʻole ma ke ʻano he mea pani.

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele