Ubwino wa ufa Wothira

Zamkati

• Momwe mungapangire ufa wa fulakesi
• Kusiyana pakati pa Golide ndi Brown Flaxseed
• Keke ya nthochi yokhala ndi fulakesi

Ubwino wamphesa umapezeka pokhapokha ufa wokhotakhota utatha, chifukwa matumbo samatha kugaya mankhusu a mbewu iyi, zomwe zimatilepheretsa kuyamwa michere yake ndikupeza phindu lake.

Mukaphwanya njere, maubwino a ufa wonyezimira ndi awa:

• Chitani monga antioxidant, chifukwa ili ndi mankhwalawa lignin;
• Kuchepetsa kutupa, pokhala ndi omega-3;
• Pewani matenda amtima ndi thrombosis, chifukwa cha omega-3;
• Pewani khansa chifuwa ndi colon, chifukwa cha kupezeka kwa lignin;
• Chepetsani zizindikiro zosamba, chifukwa ili ndi ma phytosterol;
• Kulimbana ndi kudzimbidwa, popeza ili ndi ulusi wambiri.

Kuti mupeze izi, muyenera kudya 10 g ya flaxseed tsiku lililonse, yomwe ndi yofanana ndi supuni imodzi. Komabe, kuti muchepetse kusamba kwa msambo, muyenera kudya 40g wa fulakesi patsiku, womwe ndi ofanana ndi supuni 4.

Momwe mungapangire ufa wa fulakesi

Kuti mupindule kwambiri ndi fulakesi, choyenera ndi kugula mbewu zonse ndikuziphwanya mu blender pang'ono pang'ono, momwe akugwiritsidwira ntchito. Kuphatikiza apo, nthambiyi iyenera kusungidwa mumtsuko wamdima wotsekedwa komanso mkati mwa kabati kapena firiji, osalumikizana ndi kuwala, chifukwa izi zimalepheretsa kuthyolako mbewu ndi kusunga michere yake.

Kusiyana pakati pa Golide ndi Brown Flaxseed

Kusiyanitsa pakati pa mitundu iwiri ya ma fulakesi ndikuti mtundu wagolide ndi wolemera mu michere ina, makamaka mu omega-3, omega-6 ndi mapuloteni, omwe amathandizira phindu la mbewu iyi poyerekeza ndi bulauni.

Komabe, mbewu zofiirira ndi njira yabwino ndipo itha kugwiritsidwa ntchito chimodzimodzi kuti thupi likhale ndi thanzi labwino, kukumbukira nthawi zonse kuphwanya nyembazo zisanamwe.

Keke ya nthochi yokhala ndi fulakesi

Zosakaniza:

• Magalamu 100 a zipilala zosweka
• Mazira 4
• Nthochi 3
• 1 ndi ½ chikho bulauni shuga tiyi
• 1 chikho cha ufa wonse wa tirigu
• 1 chikho cha ufa wa tirigu
• ½ chikho cha tiyi mafuta kokonati
• Supuni 1 yophika msuzi

Kukonzekera mawonekedwe:

Menyani nthochi, mafuta a kokonati, mazira, shuga ndi fulakesi mu blender choyamba. Pang'ono ndi pang'ono onjezerani maulalo ndikupitiliza kumenya mpaka yosalala. Onjezani yisiti pomaliza ndikusakaniza bwino ndi supuni. Ikani mu uvuni wokonzedweratu kwa mphindi 30 kapena mpaka mayeso a toothpick akuwonetsa zomwe keke yakonzekera.

Dziwani zambiri za momwe mungagwiritsire ntchito njerezi pa Zakudya Zamadzimadzi.