Izibonelelo ezisixhenxe eziphambili zeflakse kunye nendlela yokusebenzisa

Umxholo

• Ulwazi ngesondlo kunye nendlela yokusebenzisa
• Iresiphi yeflakisi

Izibonelelo ze-flaxseed zibandakanya ukukhusela umzimba kunye nokulibazisa ukuguga kweseli, ukukhusela ulusu kunye nokuthintela izifo ezifana nomhlaza kunye neengxaki zentliziyo.

Iflakisi ngumthombo otyebileyo wemifuno ye-omega 3 kwaye izibonelelo zayo zinokufumaneka kwigolide nakwimfama neflakisi, kubalulekile ukuyityumza imbewu ngaphambi kokuba uyitye, njengoko yonke iflakisi ingetyiswanga sisisu.

Ke, ukusetyenziswa rhoqo kwale mbewu kuzisa izibonelelo ezinje:

1. Phucula ukuqhina, kuba ityebile kwifayibha ehambisa ukuhamba kwamathumbu;
2. Nceda ukulawula iswekile yegazi lakhokuba umxholo wayo wefayibha uthintela iswekile ekufunxweni ngokukhawuleza okukhulu;
3. I-cholesterol engaphantsi kuba ityebile kwi-fiber kunye ne-omega 3 eyehlisa i-cholesterol embi;
4. Nceda unciphise umzimba, kuba iifayibha zonyusa imvakalelo yokuhlutha, ukunciphisa umdla wokubaxa. Jonga indlela yokwenza ukutya kweflakisi;
5. Ukunciphisa umngcipheko wesifo sentliziyo, kuba ilawula i-cholesterol kwaye inciphisa ukufunxwa kwamanqatha emathunjini;
6. Nciphisa ukudumba emzimbeni, kuba ityebe kakhulu kwi-omega 3;
7. Ukunciphisa iimpawu ze-PMS kunye nokuyeka ukuya exesheni, kuba inexabiso elifanelekileyo le-isoflavone, phytosteroid kunye ne-lignan, elawula iihomoni zabasetyhini.

Ukufumana iziphumo ezingcono kuzo zonke ezi zibonelelo, kuyacetyiswa ukuba ukhethe imbewu yeflakisi yegolide, kuba ityebile kwizondlo, ngakumbi kwi-omega 3, kunembewu yeflakisi emdaka. Jonga ezinye iintlobo ezili-10 zokutya ezikunceda ukunciphisa umzimba.

Ulwazi ngesondlo kunye nendlela yokusebenzisa

Itheyibhile elandelayo ibonisa ukwakhiwa kwesondlo kwi-100 g yeflakisi.

Iflakisi ayitshintshi incasa yokutya kwaye inokudliwa kunye neesiriyeli, iisaladi, iijusi, iivithamini, iyogathi kunye neentlama, iikeyiki kunye nomgubo we-manioc.

Nangona kunjalo, ngaphambi kokutyiwa, le mbewu kufuneka ityunyuzwe kwi-blender okanye ithengwe ngohlobo lomgubo, kuba ithumbu alinakugaya ingqolowa epheleleyo yeflakisi. Ukongeza, kufuneka igcinwe ngaphakathi, ikhuselwe ekukhanyeni, ukuze izondlo zayo zigcinwe.

Iresiphi yeflakisi

Izithako

• 2 ½ iikomityi zomgubo wengqolowa
• 2 ½ iikomityi zomgubo wengqolowa oqhelekileyo
• Iikomityi ezi-2 zerye
• 1 indebe yeti ecoliweyo yeflakisi
• 1 icephe legwele lebhayoloji kwangoko
• 1 ithisipuni yobusi
• 2 iisupuni zemargarini
• 2 ½ iikomityi zamanzi afudumeleyo
• 2 iisupuni zetyuwa
• Ukuxubha iqanda

Imowudi yokulungiselela

Hlanganisa zonke izithako uze uzixovule de inhlama ibe mpuluswa. Vumela inhlama iphumle kwaye inyuke imizuzu engama-30. Yenza izonka uze uzibeke epanini yokugcoba, ukubhaka kwi-oven eshushu ngaphambili kwimizuzu engama-40.

Kubalulekile ukuba ukhumbule ukuba ioyile yeflakisi iyaphikiswa xa ukhulelwe kuba inokubangela ukuba kuzalwe ngaphambi kwexesha.