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Yodzaza ndi michere komanso michere yambiri yazakudya ndi mitundu ina, ma flaxseeds amapindulitsa thupi lanu m'njira zambiri. Mbewu zamchere, zomwe zimatchedwanso linseeds, ndi mbewu zazing'ono, zofiirira ndipo zimapezeka ngati ma capsules. Ubwino wathanzi wonyezimira umakhala chifukwa cha kuchuluka kwake kwa fiber, lignans ndi omega 3 fatty acids [1] .
Chosakanikirana, mbewu za fulakesi zatsimikizira kukhala zothandiza kuthana ndi mavuto onenepa kwambiri. Mbeu zowoneka modzichepetsazi zitha kuthana ndi mavuto onenepa kapena onenepa omwe nthawi zambiri amayamba chifukwa cha kagayidwe kabwino ka thupi kapena zakudya zopanda pake [ziwiri] . Ngakhale mbewu za fulakesi zili ndi maubwino angapo, nyembazo zimadziwika makamaka chifukwa cha malo awo kuti zisungunuke mafuta owonjezera amthupi, potero zimathandiza kuchepa thupi.
Momwe Ziphuphu Zingakuthandizireni Kuchepetsa Kunenepa
Kafukufuku wosiyanasiyana amathandizira kutsimikizira kuti nthanga zimapindulitsa pakudya zakudya zochepa. Udindo wa mbeuyo pochepetsa thupi umachokera pachakudya chake chapadera komanso kapangidwe kake [3] [4] .
- Odzaza ndi fiber : Mbeu za fulakesi zili ndi michere yambiri ndipo ikamadya, imakupangitsani kumva kuti mwakhuta kwakanthawi. Izi zimathandizira kupondereza njala yanu ndipo ndizopindulitsa kwambiri ngati mukuyembekezera kuchepetsa kuchuluka kwa kalori yanu [5] .
- Mukhale ndi mafuta ofunikira : Mafuta athanzi omwe amapezeka m'mafakesi amathandiza kuchepetsa kuchepa kwa thupi. Omega-3 fatty acids m'mbewu amathandizira kuchepetsa kutupa, chomwe ndi chimodzi mwazomwe zimayambitsa kunenepa chifukwa kumawonjezera nkhawa yama okosijeni [6] .
- Ochepa ndi chakudya : Mbewu zamchere zimakhala zochepa komanso zimakhala ndi shuga ndipo sizimathandizira kuchuluka kwa kalori. Kudya nawo pafupipafupi kumathandizira kuchepetsa thupi [7] .
- Muli lignin : Lignin ndi polima wosakanikirana wopezeka m'makoma am'mimba yazomera zingapo ndipo wapezeka posachedwa kuti ali ndi maubwino angapo azaumoyo. Malinga ndi kafukufuku, zidadziwika kuti lignin amatenga gawo lalikulu pakuchepetsa thanzi [8] .
Momwe Mungagwiritsire Ntchito Ziphuphu Kuti muchepetse Kunenepa
Tsopano popeza mukudziwa gawo lomwe njerezo zimachepetsa, tiyeni tiwone momwe mungaphatikizire pazakudya zanu [9] [10] .
Chakumwa chamadzimadzi
Sakanizani 1 tsp. watsopano flaxseed, 1 ndimu mphero ndi ½ chikho madzi ofunda ndi kusonkhezera bwino. Mutha kumwa kamodzi patsiku.
Kutsekemera ndi mkaka
Ikani ufa wothothoka pang'ono ndikuwaza ufa pa mbale yambewu kapena mkaka pang'ono pang'ono ndi kulawa. Ngati si ufa, mutha kuwonjezera mbewu zambewu mkaka ndikudya.
Wothira mafuta ndi yoghurt
Tengani nyemba za fulakesi ndi kuziwotcha kwa mphindi 5-7. Tsopano apereni kuti apange ufa wabwino ndikuwonjezera ku yoghurt. Sakanizani bwino ndikukhala ndi yoghurt tsiku lililonse musanagone.
Ma smoothies obiriwira
Dulani nyemba zazing'ono pang'ono ndikupanga ufa wabwino. Tsopano onjezerani ma smoothies ndikusangalala. Mutha kuwonjezeranso ku zipatso zilizonse zosalala.
Gwiritsani ntchito m'malo mwa dzira
Tengani mbewu za fulakesi ndikupanga ufa wabwino. Tsopano onjezerani ufa uwu m'madzi ndikulola kuti madziwo ayime kwakanthawi. Izi zikapeza kusasintha kwa gelatinous, mutha kugwiritsa ntchito izi m'malo mwa mazira pazophika. Ambiri amakhulupirira kuphika makeke ndi ma cookies okhala ndi gelatin.
Onjezani kuti mumenye
Mutha kuwonjezera ufa wonyezimira kuti mugundane ndi ma rotis, ma cookie, mkate kapena zikondamoyo. Ngakhale ichi ndichinthu chopanda pake, mutha kusangalala ndi phindu la mbewu zofiirira izi. Ndikofunika kuwaza mbewu zina pafelemu wanu kapena saladi.
Onjezani ku nkhuku kapena poyambira
Ngati mumakonda kukhala ndi nkhuku yokazinga kapena prawns, mutha kuwonjezera ufa wothira. Ndi chopanda pake ndipo chifukwa chake mutha kuchiwonjezera pachinthu chilichonse cha chakudya kuti musangalale ndi phindu lake. Onetsetsani kuti mwawonjezera ufa wonyezimira kuti mugundane ndikumulola kuti uwotche kwakanthawi.
Onjezani ku khofi
Dulani supuni ya timbewu ta fulakesi ndi kuwonjezera pa chikho chanu ndikumwa. Iyi ndi njira yabwino kudya mbewu fulakesi.
Onjezani masangweji
Ngati mukudya masangweji kadzutsa, ingosakanizani mbewu za fulakesi ndi mayonesi ndikufalitsa chisakanizo pa mkate wanu.
Onjezerani ku puddings
Mabotolo anu ndi mafuta oundana amathanso kumveka bwino mukamawaza ufa wothamangira pa iwo. Awa ndi malingaliro abwino kuti mupeze zakudya zambiri kuchokera ku mbewu za fulakesi.
Pamapeto Pomaliza…
Mbeu za fulakesi ndizotetezeka kwa anthu ambiri zikagwiritsidwa ntchito pang'ono. Komabe, ngati muli ndi vuto lakugaya chakudya, pewani kumwa mbewu za fakisi zosaphika. Mavitamini othandizira mavitamini ayenera kupewedwa panthawi yoyembekezera chifukwa amayambitsa zovuta zamthupi. Komanso, imwani madzi ambiri.
Kumbukirani kuti nthanga sizochita zamatsenga pazovuta zanu. Mbeu zimagwira ntchito bwino ngati chothandizira kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi osati m'malo mwake.
Susan JenniferKatswiri wamankhwalaMasters mu Physiotherapy Dziwani zambiri
