Ingaba imbewu iyinxalenye yokutya kwakho? Ukuba akunjalo, kufuneka babe. Ukusetyenziswa kwembewu kukunyuka ukubonga ngokuyinxalenye ekuthandeni kwe-chia kunye nembewu ye-hemp. Kwaye nesizathu esihle: imbewu iyinkosi yamandla enezondlo. Ukupakishwa ngefiber, i-omega-3 fatty acids, iprotheni, kunye namavithamini abalulekileyo kunye neemaminerali , imbewu i-superfood-friendly foods. Imbewu iqulethe i-carbohydrate encinci, ngoko ke ayifuni i-insulin level.
Eyona nto iphezulu, ikhuselekile kubantu abanokutya kokutya.
Ingaba uthanda ukuzidla ngokwazo okanye ukuxutywa kunye nezinye ukutya, ziyi-5 imbewu enomsoco ukongeza kwisondlo sakho ngoku.
Seedsflower
Musa ukukhawulela imbewu ye-sunflower kwi-bar bar. Imbewu ye-sunflower isityebi kwi-magnesium ne-selenium. Baye batyebile kwi-vitamin E, i-vitamin e-fat-soluble esebenza ngokufana ne-antioxidant. Imbewu ye-sunflower inikeza iinzuzo ze-cardio-protective benefits ngenxa yezinto zayo ezizityebi ze- cholesterol-ehlisa izityalo zezityalo. Hlanganisa imbewu yebhannali kwiholide yakho oyintandokazi okanye i-salad ye-salad recipe, ufafaze imbewu yebhanilanga kwizityalo ezishushu okanye ezibandayo, okanye sebenzisa iimbewu zelanga ze-sunflower ezigqibeleleyo ukumbathisa ukutya okanye intlanzi endaweni yomgubo.
Imbewu yeTyusu
Iipompo zokugaya le Halloween? Musa ukukhupha imbewu! Imbewu yempuphu (ebizwa ngokuba yi-pepitas) inika ezininzi izithako zokulwa kwe-PCOS kuquka i-magnesium, i-phosphorus, i-manganese, ithusi, isinyithi kunye ne-zinc.
Ukungabikho kwe-zinc kudibene ne-androgenic alopecia (ukulahleka kweenwele). Imbewu yempuphu inikeza umthombo omhle we-fat monatursaturated, iiprotheni, ii-vithamini ze-B kunye ne-vitamin A. Ziqulethe i-beta-sitosterol, isityalo se-sterol esenza ukunciphisa i-cholesterol, ikhulise umzimba wokuzikhusela kwaye inokukunceda ne-androgenic alopecia ngokukhusela ukuguqulwa kwe testosterone kwi-dihydrotestosterone (DHT).
Imbewu yempuphu yenza i-snack enkulu okanye iphoswe kwisaladi, i-yogurt i-parfait, imifuno okanye i-oatmeal. Ukuze wenze imbewu yakho yamatshatsheli ekhaya, hlambulula kwaye uyomise kunye ne-toast kunye neoli e-intombi eyintombi kunye neenandi zakho ezizithandayo ezifana ne-sinamoni kunye ne-nutmeg okanye u-spice kunye ne-peyenne pepper.
Imbewu yeSesame
Ngaphandle kokuba nobutyebi kwi-calcium, i-magnesium, kunye ne-zinc, imbewu yeesame iyiprotheni epheleleyo. Imbewu yeSesame inokunceda i-cholesterol encinci ngenxa yezinto eziphezulu zityalo zezityalo ze-sterols sesamin kunye nesamolin. I-Sesamin sele ifunyenwe ukukhusela isibindi kwimonakalo enobungozi. Sebenzisa iimbewu zeesame kwi-jazz uphuthuza-okanye usebenzise izigubhu kwaye usebenzise njengesondlo seentlanzi okanye inkukhu. Ezi imbewu ezinomsoco kodwa ezintle ziyimveliso enkulu ekusetyenzisweni kwi-salad zokugqoka.
Iimbwe zechai
Into enhle malunga nembewu ye-chia kukuba bayagcwalisa. I-tablespoon enye yale mbewu imbewu ivelisa ama-5 amagremu e-fiber. Xa zixutywe ngamanzi, imbewu ye-chia yenza uhlobo lwe-gel-efana nolungileyo ekusebenziseni kwi-smoothies, isobho, i-oatmeal kunye nokuba kufaka indawo yamaqanda kwizinto ezininzi ezibhaka. Imbewu ye-Chia ityebile kwi-calcium, i-magnesium, isinyithi, i-zinc, kunye ne-vitamini-b kwaye inika i-omega-3 amafutha.
Iintlobo zeMbewu
Ngaba sele usitya iintlobo ezahlukahlukeneyo zezilwanyana kwaye ufuna into ethile ehlukileyo?
Nika iimbewu ze-hemp! Ezi imbewu ezinomsoco kunye neziqhekeza zigcwele iprotheni, i-omega-3 amafutha kunye nefiber. Kuthathwa njengeprotheyini epheleleyo, imbewu ye-hemp inikeza i-5 grams yeprotheni kwiipunipoli ezi-2, ezenza ukuba kubekho ukongezwa kwindwendwe kwi-vegan kunye nezondlo zemifuno. Zidla ngokwazo okanye zixube kwi-oatmeal, yogurt, ne-smoothies, okanye ziphosa kwi-saladi okanye i-pilaf-amathuba anokuphela.