Melemo e meholo e 7 ea flaxseed le mokhoa oa ho e sebelisa
Litaba
Melemo ea flaxseed e kenyelletsa ho sireletsa 'mele le ho liehisa botsofali ba sele, ho sireletsa letlalo le ho thibela mafu a kang mofets'e le mathata a pelo.
Flaxseed ke mohloli o ruileng ka ho fetisisa oa meroho oa omega 3 mme melemo ea eona e ka fumanoa ka folaxe ea khauta le e sootho, ho bohlokoa ho silakanya peo pele e jeoa, kaha folaxe eohle ha e silisoe ke mala.
Kahoo, tšebeliso ea peo ena khafetsa e tlisa melemo e joalo ka:
- Ntlafatsa ho patoa, hobane e na le fiber e ngata e thusang ho tsamaisa mala;
- Thusa ho laola tsoekere ea hao malinghobane fiber ea eona e thibela tsoekere ho monyela kapele haholo;
- Cholesterol e tlase hobane e ruile faeba le omega 3 e theolang k’holeseterole e mpe;
- Thusa ho theola boima ba 'mele, hobane likhoele li eketsa maikutlo a ho khora, li fokotsa takatso ea lijo e feteletsang. Bona mokhoa oa ho etsa lijo tse nang le folaxe;
- Fokotsa kotsi ea lefu la pelo le methapo, hobane e laola k'holeseterole mme e fokotsa ho monya mafura ka maleng;
- Fokotsa ho ruruha 'meleng, hobane e ruile haholo omega 3;
- Fokotsa matšoao a PMS le Menopause, hobane e na le li-isoflavone, phytosteroid le lignan tse ngata tse laolang lihormone tsa basali.
Ho fumana litholoana tse ntle tsa melemo ena kaofela, ho kgothaletswa ho khetha peo ea folaxe ea khauta, kaha e ruile limatlafatsi, haholo ho omega 3, ho feta lipeo tsa folaxe tse sootho. Sheba lijo tse ling tse 10 tse u thusang ho theola boima ba 'mele.
Tlhahisoleseling ea phepo e nepahetseng le mokhoa oa ho e sebelisa
Tafole e latelang e bonts'a sebopeho sa phepo e nepahetseng ka 100 g ea linoko.
| Paloka 100 g | |||
| Matla: 495 kcal | |||
| Liprotheine | 14.1 g | K'halsiamo | 211 mg |
| K'habohaedreite | 43.3 g | Magnesiamo | 347 mg |
Mafura | 32.3 g | Tšepe | 4.7 mg |
| Faeba | 33.5 g | Zinki | 4.4 mg |
| Omega 3 | 19.81 g | Omega-6 | 5.42 g |
Flaxseed ha e fetole tatso ea lijo mme e ka jeoa hammoho le lijo-thollo, lisalate, maro, livithamini, yogurts le hlama, likuku le phofo ea manioc.
Leha ho le joalo, pele e jeoa, peo ena e tlameha ho siloa ka blender kapa ho rekoa ka sebopeho sa phofo, hobane mala a ke ke a sila lijo-thollo tsohle tsa folaxe. Ntle le moo, e tlameha ho bolokoa ka matlung, e sirelelitsoe leseling, e le hore limatlafatsi tsa eona li bolokoe.
Kakaretso ea flaxseed
Lisebelisoa
- Likopi tse 2 tsa phofo ea koro
- Likopi tse 2 tsa phofo e tloaelehileng ea koro
- Likopi tse 2 tsa rye
- Kopi e le 'ngoe ea tee e silakantsoeng ea folaxe
- Khaba e 1 ea tomoso ea likokoana-hloko hang-hang
- 1 teaspoon ea mahe a linotši
- 2 di-teaspoon tsa majarine
- Likotlolo tse 2 of tsa metsi a futhumetseng
- 2 di-teaspoon letsoai
- Ho hlatsoa lehe
Mokhoa oa ho itokisa
Kopanya lisebelisoa tsohle ebe u li khumama ho fihlela hlama e boreleli. Lumella hlama e phomole 'me e phahame metsotso e 30. Bopa mahobe 'me u li behe ka pane e tlotsitsoeng, u phehe ka ontong e futhumetseng pele metsotso e 40.
Ho bohlokoa ho hopola hore oli ea folaxe e hanyetsanoa nakong ea bokhachane hobane e ka baka pelehi pele ho nako.
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