John Myers
Mbewu ndi maso ndizokoma komanso zathanzi. Mbewu zing'onozing'ono zimakhala ndi chitsulo, zinki, magnesium, mkuwa, manganese, ndi vitamini E, komanso mafuta apamwamba, mapuloteni, ndi fiber. Malangizo okonzekera ndi maphikidwe okoma.
Flaxseed: Zabwino m'mimba
Flaxseed imakoma ndi yoghurt kapena muesli. Iwo amalimbikitsa chimbudzi. Thupi limatha kuyamwa bwino mafuta amtengo wapatali kuchokera kumbewu yafulakisi. Mafuta a fulakesi a Brown ndi golide amasiyana mu kapangidwe ka mafuta acids omega 3 ndi omega 6. Flaxseed imagwiritsidwa ntchito popanga mafuta a linseed. Imathamanga mwachangu, kotero kuziziritsa, mpweya, komanso kusungirako kwamdima kumafunika. Ndi bwino kugula mwatsopano mbamuikha pang'ono zedi kapena amaundana iwo: linseed mafuta salimba mu mufiriji.
Mbewu za Dzungu: Si zipolopolo zonse zomwe zimadyedwa
Mbeu za dzungu zimakhala ndi kukoma kwa mtedza. Mbewu zobiriwira za dzungu zamafuta nthawi zambiri zimagwiritsidwa ntchito kuphika. Ali ndi khungu lofewa, lodyedwa ndipo ndi maziko a mafuta a dzungu. Mbewu zina zonse za dzungu, mwachitsanzo zochokera ku Hokkaido, sikwashi za m'munda, kapena mitundu ya dzungu za butternut, ndi zachikasu ndipo ziyenera kusenda musanadye.
Ngati mumakonda zokazinga dzungu mbewu, muyenera kukonzekera popanda mafuta mu poto yokutidwa. Chifukwa kuwotcha m'mafuta kumawonjezera kuchuluka kwa mafuta ochulukirapo osapatsa thanzi - masoka kuposa kukhala ndi zopatsa mphamvu zambiri.
Mbewu za mpendadzuwa: Samalani pokazinga
Mbeu za mpendadzuwa zimayenda bwino ndi zakudya zotsekemera komanso zokoma, monga mkate ndi ma rolls, kapena mu mtanda wa pizza. Kapena mumawawaza pa saladi, masamba osaphika, supu, mbale zamasamba, ndi mbale zophika. Samalani pamene mukuwotcha mu poto: musatenthe kwambiri ndikuchotsani poto mu nthawi yabwino, chifukwa mbewu za mpendadzuwa zimawotcha mwamsanga.
Mtedza wa paini: Katundu wotchipa wochokera ku Far East
Mtedza wa paini uli ndi kukoma pang'ono komanso mawonekedwe ofewa. Amakula pakati pa mamba a pine cones ndipo amazunguliridwa ndi chipolopolo cha utomoni. Iwo samasunga motalika kwambiri ndipo amapita mofulumira. Mtedza wa paini umakonda kwambiri zakudya za ku Italy, mwachitsanzo mu pesto, saladi, ndi makeke.
Mtedza wa paini wochokera ku European Mediterranean pine ndi wokwera mtengo. Zochokera ku China, Pakistan, ndi Korea zitha kukhala maso kuchokera ku zomwe zimatchedwa "Korea pine". Ndiotsika mtengo kwambiri, amalawa utomoni wochepa, ndipo amakhala ndi mafuta ochulukirapo.
Sesame: Zonunkhira makamaka ngati mafuta
Tsegulani Sesame: Chomeracho chikang'ambika kapisozi wake, chimatulutsa nthangala zambewu. Sesame imakhala ndi calcium yambiri, magnesium, chitsulo, ndi mchere wina - zabwino pakhungu, tsitsi, ndi mitsempha.
Njere zopepuka, zosendedwa za sesame zimagwiritsidwa ntchito kuphika. Sesame yosasenda imakhala yathanzi komanso imakhala nthawi yayitali. Mafuta a sesame a bulauni komanso owoneka bwino amakhala onunkhira kwambiri. Amagwiritsidwa ntchito makamaka ngati zokometsera muzakudya zaku China.
