Uru nke flaxseed ntụ ọka

Ndinaya

• Otu esi eme ntụ ọka flaxseed
• Ọdịiche dị n'etiti Golden na Brown Flaxseed
• Achicha banana na flaxseed

A na-enweta abamuru nke flaxse naanị mgbe a na-eri ntụ ọka flaxse, n'ihi na eriri afọ enweghị ike ịgbari mkpokọ mkpụrụ a, nke na-egbochi anyị ịmịkọrọ nri ya na inwe uru ya.

Mgbe emebisịrị mkpụrụ ahụ, uru nke ntụ ọka flaxseed bụ:

• Mee dika antioxidant, n'ihi na o nwere ihe lignin;
• Belata mbufụt, maka inwe omega-3;
• Gbochie ọrịa obi na thrombosis, n'ihi omega-3;
• Na-egbochi kansa ara na colon, n'ihi ọnụnọ nke lignin;
• Mee ka mgbaàmà nke menopause belata, n’ihi na o nwere phytosterols;
• Ọgụ afọ ntachi, dị ka ọ bara ọgaranya na eriri.

Iji nweta uru ndị a, ị ga-eri 10 g nke flaxseed kwa ụbọchị, nke yiri 1 tablespoon. Otú ọ dị, iji belata ihe mgbaàmà nke nsọ nwanyị, ị kwesịrị iri 40g nke flaxseed kwa ụbọchị, nke yiri ihe dịka tablespoons 4.

Otu esi eme ntụ ọka flaxseed

Iji nweta ọtụtụ ihe na flaxseed, ihe kachasị mma bụ ịzụta mkpụrụ ọka niile ma gwerie ha na blender na obere obere, ebe a na-eji ha eme ihe. Na mgbakwunye, a ga-echekwa flaxseed ahụ n'ime ite gbara ọchịchịrị mechiri emechi na n'ime kọbọd ma ọ bụ friji, na-enweghị ịkpọtụrụ ya na ọkụ, n'ihi na nke a na-egbochi ọxịdashọn nke mkpụrụ ahụ ma na-echekwa nri ya karịa.

Ọdịiche dị n'etiti Golden na Brown Flaxseed

Ihe dị iche n’etiti ụdị flaxseed ahụ bụ na ụdị ọla edo ahụ bara ọgaranya na ụfọdụ nri, ọkachasị omega-3, omega-6 na protein, nke na - abawanye uru nke mkpụrụ a n’ihe metụtara aja aja.

Otú ọ dị, mkpụrụ aja aja bụkwa ezigbo nhọrọ ma enwere ike iji ya n'otu ụzọ ahụ iji nọgide na-enwe ahụ ike nke anụ ahụ, na-echeta mgbe niile ịzọpịa mkpụrụ ahụ tupu iri ya.

Achicha banana na flaxseed

Efrata:

• 100 grams nke flaxseed anuahade
• 4 àkwá
• 3 unere
• 1 na ½ iko agba aja aja tii
• 1 iko ọka wit niile
• 1 iko ọka wit ntụ ọka
• ½ cup of aki oyibo mmanụ tii
• 1 teaspoon mmiri ofe

Nkwadebe mode:

Kpoo unere, aki oyibo, akwa, shuga na flaxseed na mbu. Jiri nke nta nke nta tinye ntụ ọka ma nọgide na-akụ ya ruo mgbe ọ ga-eji ire ụtọ. Tinye yist ikpeazụ ma jiri nlezianya gwakọta ya na ngaji. Debe ya na ọkụ na-ekpo ọkụ na-ajụ ihe dị ka nkeji 30 ma ọ bụ ruo mgbe ule ezé na-egosi ihe achicha dị njikere.

Muta ihe banyere otu esi eji mkpuru osisi ndia na Flaxseed Diet.