John Myers
Iyini ngempela i-oilseed: ingabe inhlamvu, ingabe ihlanganisa nesoya? Abantu abaningi abahlangana naleli gama bazibuza le mibuzo. Siletha ukukhanya ebumnyameni - futhi sinikeza ugqozi ukuze lusetshenziswe ekhishini.
Okuhlwabusayo futhi okunempilo: imbewu yamafutha
Imbewu yamafutha iyimbewu yefilakisi noma isesame - le ncazelo isobala, kodwa iyingxenye yeqiniso kuphela. Ngoba leli gama lihlanganisa zonke izitshalo ezitshalwa ukukhiqizwa kwamafutha yemifino. Ngokwale ncazelo, amanye amantongomane, i-rapeseed, noma i-soy nawo afakiwe, kanye ne-psyllium enamafutha amaningi, nakuba kungekho mafutha enziwe kuwo. Ngomqondo ojwayelekile, uhlu lwembewu yamafutha luhlanganisa ukudla okulandelayo:
- e-cottonseed
- imbewu yamathambo
- ihlanganisiwe
- poppy
- sesame
- imbewu ye-sunflower
Konke abafana ngakho kunamafutha amaningi angamaphesenti angu-30 kuya kwangu-45, okwenza imbewu kawoyela ibe ukudla okunomsoco kakhulu. Ukwengeza, amaminerali, amavithamini, i-roughage, kanye namaprotheni afaka isandla ekulinganiseni okuhle kwezakhi futhi kufanelekile ukufaka lezi zinsiza ezincane ekudleni kwakho kaningi.
Ukupheka nge-oilseeds: kusuka kusinkwa kuya kusoso
Izinhlobo eziningi zembewu yamafutha ziletha izinhlobonhlobo ekhishini, ngakho-ke ungashintsha isinkwa se-oilseed ngendlela othanda ngayo. Kubhake ngezinye izikhathi njengesinkwa sethanga, ngezinye izikhathi njengesinkwa sembewu kabhekilanga noma ufafaze imbewu kasesame oqweqweni lwesinkwa. Ungakwazi futhi ukugaya imbewu kawoyela: yile ndlela iphunga lembewu ye-poppy elivuleka kahle ngayo. Ekuphekeni okufana nekhekhe lethu le-poppyseed ukhilimu omuncu, ngakho-ke sincoma ukulinquma, okungcono kakhulu odakeni. Imbewu yeSesame nayo ingacutshungulwa ibe amakhowe anenhliziyo enhle: i-tahini iyikhethelo lasempumalanga elihamba kahle nesinkwa nanjengesoso elinezitsha eziningi. Okunye ukusetshenziswa kwembewu yamafutha kukusanhlamvu kwasekuseni. Ama-kernels noma imbewu yengeza i-crunchy bite kunoma iyiphi ingxube futhi ikhulise ukuminyana kwezakhi. I-oilseed iphinde inikeze ukunambitheka okwengeziwe, izinto ezibalulekile ezibalulekile, kanye ne-crunch encane njengokugcwalisa iphalishi noma iphalishi lokusanhlamvu.
Sebenzisa izakhiwo ezikhethekile: imbewu yamafutha njengengxenye yeqanda kanye nofulawa we-carb ephansi
Njengoba izimbewu zikawoyela eziningi zitshalwa eJalimane, zintsha futhi zishibhile. Ngaphezu kokuwadla ngokuqondile njengesithako, ungasebenzisa ngokunenzuzo izici ezikhethekile zembewu yamafutha ekubhakeni nasekuphekeni. Isibonelo, i-flaxseed inamandla amakhulu okubopha futhi ingasetshenziswa esikhundleni seqanda ekudleni kwe-vegan. Imbewu yamafutha aphansi ingashintsha ingxenye kafulawa wokusanhlamvu ekubhakeni futhi ngaleyo ndlela ibambe iqhaza ekudleni okune-carb ephansi kanye ne-ketogenic.
