Litlhahiso le Recipes Bakeng sa ho ja Bophelo bo Botle bo Hare-Carb Flax Kamehla
Li-lisekisi li na le phepo e ntle -li na le li-fiber tse ngata le tse phetseng hantle 'me li na le lik'habohaedreite tse nyenyane haholo. Li monate, li monate ka limatlafatsi. Ho bonolo ho eketsa foxxe ho lijo tsa hau kamehla.
Kaha li-flaxseeds li phahame haholo, o lokela ho noa metsi a mangata ha u ntse u ja folaxe. Hobane peo ena e koaletsoe ka ntle ho sephahla se thata, ho phunyeletsoa hohle ho tla feta ho uena ho se na melemo leha e le efe haeba u se ke ua e hlafuna kapa ua e senya.
O ka senya li-flaxseeds ka spice kapa kofi grinder, kapa o ka reka peo e seng e le fatše. Etsa bonnete ba hore u reka lijo tse hakantsoeng ho tloha lebenkeleng le nang le phetoho e potlakileng ea lihlahisoa, kapa u ka qetella u e-na le peo ea li-rancid. Haeba lijo tsa hau ea folaxe li latsoa bohloko, ho ka etsahala hore ebe li ruruha ebile ha lia lokela ho jeoa.
Melemo ea Bophelo ea Flax
Lisebelisoa li na le likarolo tse tharo tse hlahisang li-flaxseeds sehlopheng sa lijo tse monate: omega-3 fatty acids, lignans le fiber. Omega-3 mafura a mafura a mafura a "mafura" a 'nileng a bontšoa hore a na le liphello tse ntle tsa pelo. Khaba e 'ngoe le e' ngoe ea fatše e na le li-1.8 dikgerama tsa omega-3s ea limela. Li-Ligne li na le litšobotsi tsa antioxidant. Li-flaxseed li na le lignane tse fetang 75 ho isa ho 800 ho feta limela tse ling tsa dimela.
Li-flaxseed li na le mefuta e 'meli ea fiber. Mefuta e 'meli ea fiber e ka thusa ho leka-lekaneng tsoekere ea mali ka ho fokotsa' mele oa hau oa tsoekere.
Melemo e meng ea bophelo bo botle ea fiber e ka kenyeletsa ho boloka mokhoa o nepahetseng oa ho senya lijo, ka ho fokotsa ts'oaetso ea hau ea ho qhotsoa le maemo a kolon le ho boloka 'mele oa hau oa metabolism o laoloa.
Kopanya Letlapa le Lijo Tse Ling
Tsela e potlakileng ea ho fumana li-flaxseeds ka lijo tsa hau ke ho li fafatsa lijo tseo u tloaetseng ho li ja letsatsi le leng le le leng.
Kenya li-flaxseeds lijong tsena:
- Khohlo e nang le litholoana
- Chisi ea Cottage kapa ricotta e nang le litholoana
- Smoothies le ho sisinyeha
- Kopanya ka pancake kapa batter ea muffin , kapa thepa e meng e besitsoeng
Ho joalo le ka lijo tsa folaxe. Nka lijo tsa folaxe ebe u li kopanya lijong, joaloka botoro, jams, le li-cheese. Mona ke litlhahiso tsa hore na u ka kopanya joang tafoleng:
- Peanut butter le sinamone
- Nete leha e le efe ea linate
- Letamone, sweetener, le botoro
- Linate tse khethiloeng
- Monokotšoai
- Apulo le li-sinamente tse khethiloeng
- Liperekisi tse khethiloeng
- Li-syrups le syrups ntle le tsoekere
- Jam le jeme e se nang tsoekere
- Kokonate e sa tsosoang
- Butter
- Shredded cheese
- Cheese le li-chilies, chives, kapa konofolo
Etsa Nako e Ntle kapa e Phelang ka Potlako
O ka tšela metsi a belang holim'a lijo tse lekaneng ho etsa likhase tse ngata tse monate le tse monate. Palo ea metsi e tla fapana ho ea ka tatso, empa ho sebelisa hoo e ka bang makhetlo a mabeli a metsi e le sejo se setle. U ka eketsa letsoai la letsoai, kapa haeba u khetha monate, eketsa monate o monate. Etsa hore poro e thibele metsotso e seng mekae ha lipeo li nka metsi. Haeba e le e teteaneng le e kang gel, eketsa metsi a mangata.
Li-Recipes tse tsoetseng pele
Lijo tse halikiloeng li ka sebelisoa bakeng sa mefuta e fapaneng ea lijo, lijo tsa hoseng, bohobe, li-snacks kapa dessert.
| Mefuta ea Lijo | Li-recipe |
|---|---|
| Lijo tsa hoseng |
Cinnamon Flax Cranberry Muffins Ho Khotsofatsa Breakfast Breakfast |
| Bohobe | Peō ea lekhalo Focaccia-Style Bread |
| Ho senya | Berry Protein Fiber Shake |
| Dessert | Mohlolo oa Brownies |
> Mohloli:
> Pan A, Yu D, Demark-Wahnefried W, Franco OH, Lin X. Ho hlahloba litlhahiso tsa liphello tsa liphallelo tsa li-lipids tsa mali. American Journal of Clinic Nutrition . 2009; 90 (2): 288-297. doi: 10.3945 / ajcn.2009.27469.