Pehea e hoʻouka ai i nā flaxseeds o ke kino i loko o kāu pāʻani

ʻO nā mea kōkua a me nā mea hoʻomanaʻo no kaʻaiʻana i ke kino haʻahaʻaʻo Low-Carb

ʻO nā'ōpala he mau meaʻai ka maikaʻi - he nui nā'ōpala a me ke kino momona a he haʻahaʻa loa i loko o nā huaʻaleʻa . Leʻaleʻa lākou, me kahi'ōpala paʻakai. He mea maʻalahi ke hoʻonui i ke olonā i kāuʻai i kēlā me kēia manawa.

Ma muli o ke kiʻekiʻe loa o nā'ōpala i ka fiber, ponoʻoe e inu i ka nui o ka wai i ka wā eʻai ana i ke olonā. Ma muli o ka hoʻohuiʻia o ka hua i loko o kahi'olonā'ē aʻe o ka'āpana, e hiki i ke ahi keʻokeʻo e komo i loko ou me ka loaʻa ole o nā pōmaikaʻi ināʻaʻoleʻoe e'ānai a'ōwili paha iā lākou i kahiʻaina.

Hiki iāʻoe ke'ō'ō i nā olonā i kahi mea mīkiniʻai aiʻole kope paha, aiʻole hiki iāʻoe ke kūʻai i nāʻanoʻano i hala mua. E kūʻai pono i ka'ōpalaʻiliahi mai kahi hale kūʻai i loaʻa ka wikiwiki kūpono o ka hua, aiʻoleʻoe paha e pau me nā hua puaʻa. Inā loaʻa i ka'awaʻahi koʻo lau, ua kūponoʻole kaʻai aʻaʻole pono eʻaiʻia.

Nā Huakaʻi Ola o Flax

Aia nā flaxseeds iʻekolu mau'āpana e hoʻokomo i nā flaxseeds i loko o ka māmā o ka mea kūʻai: omega-3ʻonika momona, lignans, a me ke fiber. ʻO ka omega-3 mau momona acetic he "maikaʻi" i hōʻikeʻia e loaʻa ai ka hopena o ka naʻau. ʻO kēlā me kēia puneteni o ka'ōpū o ka'āina i kahi 1.8 grams o nā mea kanu omega-3. Loaʻa iā Lignans nā'ulala antioxidant. ʻO ka palahalaha he 75 a 800 mau manawaʻoi aku ka lignans ma mua o nā mea kanu'ē aʻe.

Aia nā'ōpala i nāʻano o nā fila a hiki ke hoʻololiʻia. Hiki i nāʻanoʻelua o ke fiber ke kōkua i ka hoʻohālikelike i nā kūhā koko koko ma ka hoʻouluʻana i ka inu o ke kō.

ʻO nā mea maikaʻi'ē aʻe o ka lawelaweʻana i ka'ōpū e hiki ke komo i ka mālamaʻana i ka'ōnaehana'ōnaehana olakino, ma ka hoʻohaʻahaʻaʻana i ka hopena o ka constipation a me nā pilikia o ka colon a mālamaʻia ka hoʻoponoponoʻana o kāu kino.

E hoʻokuʻu i kahi iʻa me nā meaʻai'ē aʻe

ʻO ke ala wikiwiki e loaʻa nā'ōpala i kāu meaʻai,ʻo ia ke kāpīpī iā lākou i nā meaʻai aʻoukou eʻai mau nei i kēlā me kēia lā.

E hoʻomoʻi i nā flaxseeds i kēia mau meaʻai:

• ʻO kaʻawa me ka hua
• ʻO ka nihi a me ka'ūpī līpi me ka hua
• Nā lūlū a me nā lulu
• E hoʻokuʻu i ka pancake a iʻole ka pahu mīkini, aiʻole i nā mea'ē aʻe

Hiki ke hanaʻia me ia me ka'ōpala lohi. E lawe i ka palaoaʻula a huʻi i nā meaʻai, e like me ka pata, ka jams, a me ka hui kulī. Eia nā manaʻo no ka wahi e hui ai i ka pākeke flax:

• ʻO ka pīnati peanutona a me ke kinamona
• ʻO kekahi hua baila
• ʻAmona, meaʻala, a me ka waiū
• Nā mea i kohoʻia
• Berries
• ʻO ka'ōpala a me ke kinamona
• Ka piʻi i kohoʻia
• ʻO ka syrups a me ka syrup pala
• Jam a me ke kō kaomi
• ʻO ka niu kupanaha i hōʻikeʻoleʻia
• Butter
• ʻO ka palaoa kāpena
• ʻAla a me nā chilies, chives, a iʻole kāleka

Hana i kahi leʻaleʻa maikaʻi a me ka mea e ola ai

Hiki iāʻoe ke ninini i ka wai e hoʻolapalapa ai i ka palaoa'ōmaʻomaʻo e hana ai i ka pōmaikaʻi hiki ke loli ma nāʻano he nui, i ka meaʻono a me ka meaʻono. ʻO ka nui o ka wai eʻokoʻa keʻano o kaʻaiʻana, akā, e hoʻohana i kaʻelua o ka nui o ka wai e like me ka hoʻomakaʻana o ka palaoa'ōpala i kahi hoʻomaka maikaʻi. Hiki iāʻoe ke hoʻouku i kahi kui o ka paʻakai, aiʻole inā makemakeʻoe i kaʻono, e hoʻonā i kahi meaʻala. E paʻa ka poʻomaʻo no nā minukeʻelua ke hoʻoulu i nā wai i nāʻanoʻano. Inā lahilahi a maʻalahi keʻano, e hoʻonui i ka wai.

Nā Recipes Pāʻani

Hiki ke hoʻohanaʻia i ka meaʻai maʻamau no nāʻanoʻai likeʻole, nā meaʻai kakahiaka, nā meaʻai, nā meaʻai, a me nā meaʻai.

> Puna:

> Pan A, Yu D, Demark-Wahnefried W, Franco OH, Lin X. Meta-hoʻoponopono i nā hopena o nā hana loiloi ma luna o ka lipid blood. Ka NupepaʻAmelika Hui Pūʻali . 2009; 90 (2): 288-297. ia: 10.3945 / ajcn.2009.27469.