Flaxseed Don Rashin nauyi: Hanyoyin da za a Kara shi a cikin Abincin ku

Kawai A ciki

• 5 Hrs da suka wuce Chaitra Navratri 2021: Kwanan wata, Muhurta, Ibada da Muhimmancin Wannan Bikin
• 
• 6 Hrs da suka wuce Hina Khan tayi Murmushi Tare da Inuwar Green Green Inuwa Da Lebunan tsirara Masu Haskakawa Samun Dubi Kadan Cikin Matakai Masu Sauƙi!
• 8 Hrs da suka wuce Ugadi Da Baisakhi 2021: Haɗa Fuskantar Farinka Tare Da Cewa Cewa Masu Cece -cece Na Musamman Na Gargajiya
• 11 hours da suka wuce Horoscope na yau da kullun: 13 Afrilu 2021

Karka Rasa

• Labarai Za a sallami Sharad Pawar daga asibiti cikin kwanaki 2
• Kudade Faduwar Farashin Gwal Ba Kamu bane Damuwa Ga NBFCs, Bankuna Suna Bukatar Su Kiyaye
• Fasaha Lia'idodin AGR Da Latestarancin pectaramar Hanya Zai Iya Shafar Sashin Telecom
• Wasanni Yonex-Sunrise India Open 2021 da aka saita don Mayu, don gudanar da shi a bayan ƙofofin a rufe
• Fina-finai Gudi Padwa 2021: Madhuri Dixit tana Tunawa da Yin Biki mai Albarka Tare da Iyalinta
• Motoci Littattafan Mahindra Thar Sun Tsallake Dutsen Mile Dubu Hamsin A Cikin Watanni Shida
• Ilimi Sakamakon Sakamakon Policeansanda na CSBC Bihar na ablearshe na 2021 Ya Bayyana
• Tafiya Mafi Kyawun wurare 10 Don Ziyarta A Maharashtra A Watan Afrilu

An ɗora su tare da abubuwan gina jiki da wadataccen fiber mai cin abinci da wasu mahadi daban-daban, flaxseeds suna da amfani ga jikinku ta hanyoyi da yawa. Flaxseeds, wanda kuma ake kira linzami, ƙanana ne, masu launin launin ruwan kasa kuma ana samunsu a cikin kwantena. Amfanin lafiyar flaxseeds galibi ana danganta shi da babban abun cikin fiber, lignans da omega 3 fatty acid [1] .

tsarin abinci don asarar nauyi a cikin wata 1

Wani nau'ikan sinadarai da ake amfani da shi, flaxseeds sun tabbatar da cewa suna da tasiri wajen magance lamuran kiba. Waɗannan tsirrai masu ƙanƙan da kai suna iya taimakawa don magance matsalolin mara nauyi ko masu kiba waɗanda galibi saboda mummunan aikin metabolism na jiki ko abinci mara kyau [biyu] . Duk da yake flaxseeds suna da fa'idodi da yawa, an fi sanin tsaba musamman don dukiyoyinsu don narke ƙarin ƙwayoyin daga jiki, don haka yana taimakawa asarar nauyi.

Ta yaya Flaxseeds zasu Iya Taimaka maka Rage Kiba

Binciken binciken daban-daban suna tallafawa maganganun cewa flaxseeds suna da amfani ga rage kiba. Rawar tsaba a cikin asarar nauyi ya fito ne daga abubuwan da ya dace da shi na gina jiki da kuma ƙwayoyin halitta [3] [4] .

• Cushe da zare : 'Ya'yan flax suna da wadataccen fiber kuma idan aka sha, yakan sa ka ji ka koshi na dogon lokaci. Wannan yana taimakawa wajen danne lafiyar ku kuma yana da fa'ida sosai idan kuna fatan rage yawan amfani da kalori [5] .
• Yi amfani da acid mai mai mahimmanci : Abubuwan lafiyayyen mai mai kyau a cikin flaxseeds yana taimakawa daidaitaccen ƙarfin ku. Omega-3 fatty acid a cikin tsaba suna taimakawa rage ƙonewa, wanda shine ɗayan manyan abubuwan da ke haifar da ƙimar nauyi yayin da yake ƙaruwa danniya [6] .
• Inananan carbohydrates : Flaxseeds suna da ƙarancin sitaci da sukari kuma basa bada gudummawa wajen ƙididdigar kalori. Cin su a kai a kai na iya taimakawa wajen rage kiba [7] .
• Tainunshi lignin : Lignin hadadden polymer ne wanda aka samo a cikin bangon kwayar tsire-tsire da yawa kuma kwanan nan aka gano yana da fa'idodin kiwon lafiya da yawa. A cewar wani bincike, an gano cewa lignin na taka muhimmiyar rawa wajen rage kiba mai kyau [8] .

Yadda Ake Amfani Da Kayan Fata Domin Rage Kiba

Yanzu tunda kuna sane da rawar tsaba a cikin asarar nauyi, bari muyi la'akari da yadda zaku iya haɗa shi cikin abincinku [9] [10] .

Flaxseed abin sha

Mix 1 tsp. sabo ne da flaxseed, lemon tsami 1 da ½ kofin ruwan dumi kuma yayi kyau sosai. Kuna iya shan wannan sau ɗaya kowace rana.

Fure da madara

Ara garin hannu daya na flaxseeds kuma a yayyafa garin a kwano na hatsi ko madara don ɗan ɗanɗano da ɗanɗano. Idan ba foda ba, zaku iya saka flaxseeds kai tsaye zuwa madarar ku cinye.

Flaxseed da yoghurt

Auki wasu flaxseeds kuma gasa su na minti 5-7. Yanzu sai a nika su don yin hoda mai kyau sannan a saka su yoghurt. Ki gauraya yadda yakamata ki sami yoghurt kowace rana kafin ki kwanta bacci.

Flaxseed mai laushi

Nika wasu 'yan flaxseeds a ciki kuma ayi mai kyau da shi. Yanzu ƙara shi zuwa Smoothies kuma ku more. Kuna iya ƙara shi zuwa kowane ɗan itace mai laushi.

Yi amfani dashi azaman madadin kwai

Auki wasu flaxseeds kuma kuyi shi da garin ƙanshi mai kyau. Yanzu ƙara wannan hoda a cikin ruwa kuma bari ruwa ya tsaya na ɗan lokaci. Da zarar wannan ya sami daidaito na gelatinous, zaku iya amfani da wannan azaman madadin ƙwai a cikin abubuwa gasa. Dayawa sunyi imani da gasa burodi da kukis tare da gelatin flaxseed.

Itara shi don batter

Zaka iya ƙara flaxseed foda a batter of rotis, cookies, bread or pancakes. Kodayake wannan abu ne mai ɗanɗano, tabbas za ku iya jin daɗin fa'idodin waɗannan ƙwayoyin launin ruwan kasa. Yana da kyau a yayyafa wasu flaxseeds akan dal ko salad.

Itara shi zuwa kaza ko masu farawa

Idan kuna son samun gasasshiyar kaza ko prawns, zaku iya ƙara ɗan fure da shi. Ba shi da ɗanɗano kuma saboda haka zaka iya ƙara shi a cikin kowane abincin abinci don jin daɗin fa'idodin shi. Tabbatar kun saka fulawar fulawa a cikin batter ɗin abincin sannan kuma a bar ta ta gasa na wani lokaci.

Itara shi a kofi

Ki nika karamin cokalin 'ya'yan flax din a saka a kofi na kofi a sha. Wannan hanya ce mai kyau don cinye tsaba.

Sanya shi a sandwiches

Idan kuna cin sandwiches na karin kumallo, kawai ku haɗa 'ya'yan flax na fulawa zuwa mayonnaise kuma ku watsa hadin akan burodinku.

Sanya shi a puddings

Puddings dinka da creams zasu iya dandanawa idan ka yayyafa musu fulawar flax a kansu. Waɗannan wasu kyawawan ra'ayoyi ne don samun ƙarin abinci mai gina jiki daga ƙwayoyin flax.

A Bayanin Karshe…

'Ya'yan flax na da aminci ga yawancin mutane lokacin da aka cinye su a matsakaici. Koyaya, idan kuna da matsaloli na narkewa, guji cin ɗanyen flax. Ya kamata a guji abubuwan da ake amfani da flaxseed a lokacin daukar ciki saboda suna haifar da illolin sakamako. Hakanan, sha ruwa da yawa.

Ka tuna cewa flaxseeds ba maganin sihiri bane don matsalolin nauyin ka. Tsaba suna aiki mafi kyau azaman dacewa ga ingantaccen abinci da motsa jiki na yau da kullun kuma ba azaman maye gurbinsu ba.