John Myers
Imbewu kunye neenkozo zinencasa kwaye zisempilweni. Iinkozo ezincinci ziqulethe i-iron eninzi, i-zinc, i-magnesium, ithusi, i-manganese, kunye ne-vitamin E, kunye namafutha aphezulu, iprotheni kunye nefiber. Iingcebiso zokulungiselela kunye neendlela zokupheka ezimnandi.
Imbewu yeflakisi: Ilungele ukwetyisa
Imbewu yeflakisi incasa kakuhle ngeyogathi okanye imuesli. Zikhuthaza ukwetyisa. Umzimba unokufunxa kakuhle amafutha axabisekileyo kwimbewu yeflaksi yomhlaba. I-Brown kunye ne-golden flaxseed ihluke ekubunjweni kwe-fatty acids i-omega 3 kunye ne-omega 6. I-Flaxseed isetyenziselwa ukuvelisa ioli ye-linseed. Ihamba ngokukhawuleza, ngoko ke ipholile, ingena moya, kunye nokugcinwa okumnyama kuyafuneka. Kungcono ukuthenga izinto ezisandula ukucinezelwa ngamanani amancinci okanye uzifake emkhenkceni: ioli ye-linseed ayiqini kwisikhenkcisi.
Imbewu yethanga: Ayizizo zonke iiqokobhe ezityiwayo
Imbewu yethanga inencasa ye-nutty. Imbewu eluhlaza yethanga leoli idla ngokusetyenziselwa ukupheka. Zinolusu oluthambileyo, olutyiwayo kwaye zisisiseko seoyile yembewu yethanga. Zonke ezinye iimbewu zethanga, umzekelo ezisuka kwiHokkaido, i-squash yasegadini, okanye iindidi zethanga le-butternut, ziluthubi oluluthuthu kwaye kufuneka zixotyulwe phambi kokuba zityiwe.
Ukuba uthanda imbewu yethanga egayiweyo, kufuneka uzilungiselele ngaphandle kwamafutha epanini edibeneyo. Ngenxa yokuba ukugcadiswa ngamanqatha kwandisa umlinganiselo we-asidi ehluthisiweyo engenampilo - i-kernels kunokuba neekhalori ezininzi.
Imbewu kajongilanga: Lumka xa urosa
Imbewu yejongilanga ihamba kakuhle kunye nezitya ezimnandi nezimnandi, ezifana nesonka kunye nemiqulu, okanye kwintlama yepizza. Okanye uzifefe kwiisaladi, imifuno ekrwada, isuphu, iipani zemifuno, kunye neecasseroles. Qaphela xa utshisa epanini: musa ukutshisa kakhulu kwaye ususe epanini ngexesha elifanelekileyo, kuba imbewu ye-sunflower iyatshisa ngokukhawuleza.
Pine nuts: Iimpahla ezitshiphu ezisuka eFar East
Amantongomane epine anencasa ethambileyo kunye nethambileyo. Zikhula phakathi kwezikali zepine cones kwaye zijikelezwe liqokobhe elinentlaka. Azihlali ixesha elide kwaye zihamba ngokukhawuleza. I-pine nuts zithandwa kakhulu kwi-Italian cuisine, umzekelo kwi-pesto, isaladi, kunye neepastries.
Amandongomane ompayina asuka kumpayina weMeditera yaseYurophu axabisa kakhulu. Izinto ezithunyelwa ngaphandle ezivela eChina, ePakistan, naseKorea zinokuba ziinkozo ezivela kwinto ebizwa ngokuba yi "Korea pine". Amaxabiso aphantsi kakhulu, anencasa encinci enentlaka, kwaye aqulathe amanqatha amaninzi.
ISesame: Imnandi kakhulu njengeoyile
Vula iSesame: Xa isityalo sigqabhuka sivula i-capsule yaso, ikhupha imbewu yeesame. ISesame ine-calcium eninzi, i-magnesium, i-iron, kunye nezinye iiminerali-ezilungele ulusu, iinwele kunye nemithambo-luvo.
Imbewu yesesame elula, ehlutyiweyo idla ngokusetyenziselwa ukupheka. Isesame engapelwanga isempilweni kwaye ihlala ixesha elide. Ioli yesesame emdaka kunye ne-viscous inevumba elimnandi. Isetyenziswa kakhulu njenge spice kwi cuisine yaseTshayina.
