John Myers
Mbeu nembeu zvinonaka uye zvine utano. Zviyo zviduku zvine iron yakawanda, zinc, magnesium, mhangura, manganese, uye vhitamini E, pamwe chete nemafuta emhando yepamusoro, mapuroteni, uye fiber. Mazano ekugadzirira uye zvinonaka zvekubika.
Flaxseed: Yakanakira kugaya
Flaxseed inonaka neyoghurt kana muesli. Vanokurudzira kugaya. Muviri unogona kunyatsotora mafuta anokosha kubva pasi peflaxseed. Brown uye yegoridhe flaxseed inosiyana mukuumbwa kwemafuta acids omega 3 uye omega 6. Flaxseed inoshandiswa kugadzira linseed oil. Inoenda nekukasira, saka inotonhorera, isina mhepo, uye yakasviba kuchengetedza kunodiwa. Zvakanakisa kutenga zvichangobva kudzvanywa mune zvidiki zvidiki kana kuomesa iwo: linseed mafuta haiomese mufiriji.
Mbeu dzePumpkin: Haasi ese mateko anodyiwa
Mbeu dzenhanga dzine muto unonaka. Mbeu yakasvibirira yemafuta nhanga inowanzoshandiswa pakubika. Vane ganda rakapfava, rinodyiwa uye ndiro hwaro hwemafuta emhodzi yenhanga. Dzimwe mhodzi dzese dzenhanga, semuenzaniso kubva kuHokkaido, squash yemugadheni, kana butternut manhanga, dzakacheneruka uye dzinofanirwa kupepetwa dzisati dzadyiwa.
Kana iwe uchida mhodzi dzakakangwa dzemanhanga, unofanirwa kuzvigadzirira pasina mafuta mune pani yakavharwa. Nekuti kugocha mumafuta kunowedzera chikamu cheasina hutano akazara fatty acids - iyo kernels kupfuura ine macalorie akawanda.
Mhodzi dzesunflower: Chenjera paunenge uchigocha
Mbeu dzesunflower dzinofamba zvakanaka nemidziyo inotapira uye inonaka, yakadai sechingwa nemapumburu, kana mukanyiwa wepizza. Kana kuti unoamwaya mumasaladhi, muriwo mbishi, muto, pani dzemuriwo, uye mumakasero. Ngwarira paunenge uchipisa mupani: usapisa zvakanyanya uye bvisa kubva pani munguva yakanaka, nokuti mbeu yezuva inopisa nokukurumidza.
Pine nzungu: Zvinhu zvakachipa kubva kuFar East
Pine nzungu dzine kuravira kwakapfava uye kunyorova. Dzinokura pakati pezvikero zvepine cones uye dzakakomberedzwa negoko rinobudisa resinous. Havana kuchengeta nguva refu uye vanoenda rancid nokukurumidza. Pine nzungu dzinonyanya kufarirwa muItaly cuisine, semuenzaniso mu pesto, saladhi, uye makeke.
Pine nzungu kubva kuEuropean Mediterranean pine inodhura. Zvinotengeswa kubva kuChina, Pakistan, neKorea zvinogona kuve kernels kubva kune inonzi "Korea pine". Iwo akachipa zvakanyanya, anoravira mashoma resinous, uye ane mamwe mafuta mashoma.
Sesame: Kunyanya kunhuhwirira semafuta
Vhura Sesame: Kana chirimwa chinoputika chikavhura capsule yayo, inoburitsa mhodzi dzesame. Sesame ine yakawanda calcium, magnesium, iron, uye mamwe mamineral - akanakira ganda, bvudzi, uye tsinga.
Mhodzi dzeSesame dzakareruka, dzakasvuurwa dzinowanzoshandiswa pakubika. Sesame isina kupepetwa ine hutano uye inogara kwenguva refu. Iyo brown uye viscous sesame mafuta inonyanya kunhuhwirira. Inonyanya kushandiswa sezvinonhuwira muChinese cuisine.
