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E tletse limatlafatsi 'me e na le fiber e ngata ea lijo le metsoako e meng e fapaneng, li-flaxseeds li thusa' mele oa hau ka litsela tse ngata. Li-flaxseeds, tse tsejoang hape e le linseeds, ke lipeo tse nyane, tse 'mala o sootho' me li fumaneha ka sebopeho sa li-capsules. Melemo ea bophelo ea li-flaxse hangata e bakoa ke lihlahisoa tsa eona tse phahameng tsa fiber, lignans le omega 3 fatty acids [1] .
Sesebelisoa se tenyetsehang, limela tsa folaxe li ipakile li sebetsa hantle ha ho sebetsanoa le mathata a boima bo feteletseng. Peo ena e shebahalang e ikokobelitse e ka thusa ho sebetsana le mathata a boima bo tlase ba 'mele kapa boima bo feteletseng boo hangata bo bakoang ke ts'ebetso e mpe ea metabolism ea' mele kapa phepo e nepahetseng [pedi] . Ha li-flaxse li na le melemo e 'maloa, lipeo li tsejoa ka ho khetheha ka thepa ea tsona ho qhibilihisa mafura a eketsehileng a tsoang' meleng, ka hona e thusa ho theola boima ba 'mele.
Kamoo Li-flaxseeds li ka U Thusang Kateng ho Theola Boima ba 'mele
Liphuputso tse fapaneng tse ithutoang li tšehetsa taba ea hore limela tsa folaxe li na le molemo oa ho ja lijo tse theolang boima ba 'mele. Karolo ea peo ea ho theola boima ba 'mele e tsoa mefuteng ea eona e ikhethang ea phepo e nepahetseng le sebopeho sa limolek'hule [3] [4] .
- E tletse fiber : Peo ea folaxe e na le fiber e ngata 'me ha e jeoa, e etsa hore u ikutloe u khotše nako e telele. Sena se thusa ho thibela takatso ea hau ea bophelo 'me se molemo haholo haeba o lebelletse ho fokotsa ts'ebeliso ea hau ea likhalori [5] .
- E-na le mafura a mafura a bohlokoa : Mafura a phetseng hantle ka har'a li-flaxseeds a thusa ho leka-lekanya metabolism ea hau. Li-omega-3 fatty acids tse lipeong li thusa ho fokotsa ho ruruha, e leng e 'ngoe ea lisosa tse kholo tsa boima ba' mele kaha e eketsa khatello ea mali. [6] .
- E na le lik'habohaedreite tse tlase : Li-flaxseeds li na le starch le tsoekere e tlase 'me ha li kenye letsoho palong ea likhalori. Ho li ja khafetsa ho ka thusa ho theola boima ba 'mele [7] .
- E na le lignin : Lignin ke polima e rarahaneng e fumanoang maboteng a sele ea limela tse 'maloa mme haufinyane e fumanoe e na le melemo e' maloa ea bophelo bo botle. Ho ea ka phuputso, ho ile ha netefatsoa hore lignin e bapala karolo e kholo ho fokotsa boima ba 'mele [8] .
Mokhoa oa ho Sebelisa Li-flaxseeds Bakeng sa Tahlehelo ea Boima ba 'mele
Kaha joale u se u tseba karolo ea peo ho fokotsa boima ba 'mele, ha re shebeng hore na u ka e kenyelletsa joang lijong tsa hau [9] [10] .
Seno se tahiloeng
Kopanya 1 tsp. lekhala le sa tsoa khuoa, lekhase le le leng la lemone le ½ senoelo sa metsi a futhumetseng mme le hlohlelletse hantle. U ka noa sena hang ka letsatsi.
E kentsoe lebese
Phala linonyana tse seng kae tsa folaxe 'me u fafatse phofo holim'a sekotlolo sa lijo-thollo kapa lebese bakeng sa ho halefa le ho latsoa hanyane. Haeba e se phofo, o ka eketsa li-flaxseeds ka kotloloho lebeseng ebe oa li ja.
E tlatsitsoe ka yoghurt
Nka li-flaxseeds ebe u li chesa metsotso e 5-7. Hona joale li sila hore li etse phofo e thumisehileng ebe u li eketsa ka yoghurt. Kopanya hantle 'me u be le yoghurt letsatsi le leng le le leng pele u robala.
Smoothies e entsoeng ka linoko
Senya linonyana tsa folaxe 'me u etse phofo e thumisehileng ka tsona. Hona joale eketsa ho Smoothies 'me ba thabela. U ka e eketsa ho litholoana tsa smoothies.
Sebelisa e le sebaka sa lehe
Nka peo ea folaxe 'me u etse phofo e ntle ka eona. Joale eketsa phofo ena metsing 'me u lumelle metsi hore a eme nakoana. Hang ha sena se fumana botsitso ba gelatinous, o ka se sebelisa e le sebaka sa mahe sebakeng sa lintho tse besitsoeng. Ba bangata ba lumela ho baka likuku le li-cookie tse nang le gelatin e nang le flaxseed.
E eketsa ho batter
O ka eketsa phofo ea flaxseed ho batter ea rotis, cookies, bohobe kapa lipanekuku. Le ha hona e le motsoako o se nang tatso, ka sebele o ka natefeloa ke melemo ea peo ena e sootho. Ho hotle ho fafatsa linonyana tse ling tsa folaxe molomong oa hau kapa salate.
E kenye khoho kapa ho qala
Haeba u rata ho ba le likhoho tse halikiloeng kapa lipane, u ka li tšela phofo. Ha e na tatso mme ka hona o ka e kenya nthong efe kapa efe ea lijo ho natefeloa ke melemo ea eona. Etsa bonnete ba hore o eketsa phofo e nang le folaxe ho batter ea lijo ebe o e lumella hore e besoe nakoana.
E kenye kofi
Sila teaspoon ea lipeo tsa folaxe 'me u li kenye koping ea hau ea kofi' me u e noe. Ena ke mokhoa o motle oa ho ja peo ea folaxe.
E kenye ho sandwich
Haeba u ja li-sandwich bakeng sa lijo tsa hoseng, kopanya peo ea folaxe ka phofshoana ho mayonnaise ebe u jala motsoako bohobe ba hau.
E kenye lipompong
Li-puddings le li-ice cream tsa hau le tsona li ka latsoa hamonate ha u fafatsa phofo ea peo ea folaxe ho tsona. Tsena ke tse ling tsa mehopolo e metle ea ho fumana phepo e nepahetseng lipeo tsa folaxe.
Ka Tsebiso ea ho Qetela…
Peo ea folaxe e sireletsehile ho batho ba bangata ha e jeoa ka bongata bo itekanetseng. Leha ho le joalo, haeba u na le mathata a tšilo ea lijo, qoba ho ja peo ea folaxe e tala. Lisebelisoa tse tlatsitsoeng li lokela ho qojoa nakong ea bokhachane hobane li baka litla-morao tsa lihormone. Hape, noa metsi a mangata.
Hopola hore li-flaxseeds ha se tharollo ea boloi ba mathata a hau a boima. Peo e sebetsa hantle haholo e le tlatsetso ea phepo e nepahetseng le ho ikoetlisa eseng joalo ka e nkang sebaka.
Susan JenniferPhysiotherapistBenghali ba Physiotherapy Tseba ho feta