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Mkaka wonyezimira kapena mkaka wa fulakesi umakonzedwa ndi nyemba zosungunuka zosakanizidwa bwino ndi madzi osefedwa ndi mankhwala ena owonjezera. Zimapanga njira ina yabwino kwambiri kuposa mkaka wa mkaka popeza uli ndi alpha-linolenic acid (ALA) wokhala ndi zero cholesterol kapena lactose. Mkaka wa fulakesi ndi woyenera anthu omwe matupi awo sagwirizana ndi soya, gluten ndi mtedza.
Flaxseed ndi chakudya chokhala ndi michere yambiri, komabe, kukoma kwake komanso kununkhira kwake kumakhudza mbiri yake. Chifukwa cha kuchuluka kwa omega-3 fatty acid ndi ALA, ziphuphu zimayamba kusamba mosavuta chifukwa cha makutidwe ndi okosijeni, ndikupangitsa kununkhira komanso fungo labwino.
Mukakonza mkaka, kumwa kwa flaxseed kumakhala kosavuta ndipo kumatha kusungidwa kwa nthawi yayitali, kusunga kununkhira kwa nutty ndi fungo labwino.
M'nkhaniyi, tikambirana zaumoyo wabwino wa mkaka wa fulakesi. Onani.
Ubwino Waumoyo '' Phindu Lopepuka Mkaka
1. Amathandiza kuonda
Mkaka wa fulakesi umapangidwa ndi 95% ya secoisolariciresinol diglucoside, phytoestrogen wamphamvu wotchedwa lignans. Izi zitha kuthandiza kuchepetsa kulemera kwa thupi ndi kudzikundikira kwamafuta motero, zimathandizira kuwonda. Mkaka wa fulakisi umakhalanso ndi zero lactose ndi cholesterol yomwe ingathandize pakuwongolera kunenepa. [1]
2. Ali ndi katundu wotsutsa chotupa
Mkaka wa fulakisi ndi chakudya chogwira ntchito chokhala ndi maantitumorigenic komanso antioxidant chifukwa chakupezeka kwa omega-3 fatty acids, ALA, ulusi ndi lignans. Makinawa amathandizira kuletsa kukula kwa ma khansa, makamaka khansa ya m'mawere ndi yamchiberekero. Komanso, michere yofunikira mkaka wa fulakesi monga magnesium, vitamini B1, selenium, phosphorus ndi zinc zimathandizira kuchepetsa chiopsezo cha khansa. [ziwiri]
3. Amachepetsa cholesterol
Mafuta okwanira omega-3 fatty acid mumkaka wa fulakesi atha kuthandiza kuchepetsa kuchuluka kwa cholesterol ya LDL ndikuwonjezera milingo ya HDL mthupi. Komanso, ulusi wa mkaka umathandiza kuchepetsa cholesterol m'mwazi pochepetsa kuyamwa kwake.
4. Amayang'anira matenda ashuga
Mkaka wa fulakesi umakhala ndi zotsutsana ndi hyperglycemic chifukwa chopezeka kwa lignans ndi ulusi wazakudya. Kugwiritsa ntchito mkaka wa fulakesi kumatha kuthandiza kutsitsa shuga ndikuchepetsa matenda ashuga. Kafukufuku wina wasonyeza kuti kuchuluka kwa protein ya C-reactive (CRP) m'magazi kumawonjezera ngozi ya matenda ashuga. ALA mu mkaka wa fulakesi amathandizira kutsitsa CRP ndi 75 peresenti ndikuchepetsa chiopsezo cha matenda ashuga. [3]
5. Amachita zizindikiro za kutha msinkhu
Kafukufuku wasonyeza kuti mkaka wa fulakesi umateteza ku zizindikilo za kutha msinkhu monga kutentha. Kuperewera kwa estrogeni kumakhala kofala panthawi yakutha. Ma Lignans mumkaka wa fulakesi ndi ma phytoestrogens omwe angathandize kuchepetsa kuchuluka kwa estrogen mthupi ndikuchiza matenda azomwe amakumana nawo pakudya. [4]
6. Zabwino pakhungu
Mkaka wa fulakesi umatha kuyambitsa khungu ngati kukhathamira kwa khungu, komanso kusungunuka kwa madzi, komanso kuchepetsa makulitsidwe, mphamvu, kutayika kwa madzi ndi kukhathamira. Kuchuluka kwa ma proxfigueatory oxylipins mumkaka wa fulakesi kumathandizanso kuchepetsa zinthu zotupa komanso kulimbikitsa ukalamba wathanzi.
7. Zabwino pamtima
Mkaka wa fulakesi ndiye gwero lolemera kwambiri la omega-3 fatty acids ndi ALA lomwe limakhudza kwambiri matenda amtima. Kugwiritsa ntchito michere iwiriyi kumatha kuthandizira kupewa matenda amtima monga infarction ya myocardial, calcified atherosclerotic plaque, stroke ndi ena ambiri.
8. Amathandizira pakukula kwaubongo
Pali mitundu iwiri ya omega-3 fatty acids mumkaka wa fulakesi: docosahexaenoic acid (DHA) ndi eicosapentaenoic acid (EPA). DHA imathandizira kukulira kwaubongo asanabadwe komanso pambuyo pobereka pomwe EPA imathandizira kukhalabe ndi machitidwe abwino. Mkaka wonyezimira ungathandizire kukulitsa kukula kwaubongo pamodzi ndi kukumbukira bwino, luso la kuphunzira komanso ntchito zapakatikati. [5]
9. Zabwino kugaya chakudya
Mkaka wa fulakesi ndi gwero labwino lazosungunuka komanso zosungunuka. CHIKWANGWANI chosasungunuka mkaka chimakhala ngati mankhwala ofewetsa tuvi tolimba ndipo chimateteza kudzimbidwa mwa kulowetsa faecal ndikuchepetsa matumbo oyenda. Kumbali inayi, ma fiber osungunuka madzi ndi omega-3 mumkaka wa fulakesi amathandizira kusunga zomera zam'matumbo ndikusunga dongosolo logaya chakudya.
10. Zimasintha thanzi la tsitsi
Omega-3 mu mkaka wa fulakesi amadziwika kuti amalimbana ndi mavuto ambiri atsitsi monga khungu lowuma, tsitsi lophwanyika komanso dandruff. Chakudya chofunikira kwambiri ichi chimathandizira kupezetsa chakudya kumizu ya tsitsi ndikuwapangitsa kukhala olimba komanso athanzi.
Zotsatira zoyipa za Mkaka Wotenthedwa
- Mkaka wa fulakisi umakhala ndi mankhwala ena owopsa monga cyanogenic glycosides ndi linatine omwe amasandulika kukhala hydrogen cyanide mthupi ndipo atha kuyambitsa poyizoni wa haidrojeni. Komabe, poyizoniyo amayamba chifukwa chomwa mkaka wa fulakesi chifukwa kumwa mozungulira 15-100 g sikunakulitse kuchuluka kwa cyanide yamagazi. [6]
- Chida china cha poizoni mu mkaka wa fulakesi chingalepheretse vitamini B6 kugwira ntchito mthupi.
- Zina zotsutsana ndi michere mkaka wa fulakesi monga phytic acid ndi trypsin zitha kusokoneza kuyamwa kwa michere ina. Komabe, palibe zomwe asayansi amathandizira poizoni wa mkaka wa fulakesi chifukwa cha mankhwalawa.
Momwe Mungapangire Mkaka Wotenthedwa
Zosakaniza
- Gawo limodzi mwa magawo atatu a mbewu za fulakesi
- Makapu 4-4.5 madzi
- Sieve kapena Cheesecloth kapena pantyhose yosavala
- Madeti kapena uchi wa zotsekemera (ngati mukufuna).
- Chotsitsa cha vanilla chokometsera (chosankha).
Njira
- Sakanizani mbewu za fulakesi ndi makapu atatu amadzi kuti mupange phala lakuda komanso lokoma.
- Sefa ndi cheesecloth mumtsuko.
- Onjezani makapu amadzi otsala kapena theka ndi theka, limodzi ndi masiku kapena uchi, ndikuphatikizaninso mkaka.
- Idyani mwatsopano kapena mulole kuti ziziziritsa kwa ola limodzi kenako ndikuwononga.
Zindikirani: Ndikosavuta kufinya mkaka wa fulakesi chifukwa cha mawonekedwe ake ngati gel. Kuti muchite izi, lolani mkaka kukhala kwa mphindi 10. Izi zikuthandizani kukhazikitsa mbewu pansi pomwe mutha kuzichotsa mothandizidwa ndi supuni.
Pomaliza
Mkaka wa fulakesi ndi njira yatsopano pamkaka wokhazikika wokhala ndi zabwino zambiri. Ndizosangalatsa ndipo zimapangitsa kusankha kwabwino pakati pa anthu omwe sagwirizana ndi ma casein ndi ma whey mapuloteni mumkaka wa ng'ombe.
