7 mau pono nui o ke olonā a pehea e hoʻohana ai

Anter

• ʻIke kūpono a pehea e hoʻohana ai
• Pāʻālua olonā

ʻO nā pōmaikaʻi o ka flaxseed ka pale ʻana i ke kino a hoʻolohi i ka ʻelemakule o nā pūnaewele, ka pale ʻana i ka ʻili a me ka pale ʻana i nā maʻi e like me ka maʻi ʻaʻai a me nā puʻuwai.

ʻO Flaxseed ke kumu waiwai momona o ka omega 3 a hiki ke loaʻa nā pōmaikaʻi i nā flaxseed gula a me nā brown brown, he mea nui e haki i nā hua ma mua o ka ʻai ʻana, no ka mea ʻaʻole i lawe ʻia ka flaxseed āpau e ka ʻōpū.

No laila, lawe ka ʻai maʻamau o kēia ʻano hua i nā pono e like me:

1. Hoʻonui i ka paʻa paʻa, no ka mea waiwai ia i ka fiber e kōkua i ka lawe ʻana o ka ʻōpū;
2. Kōkua e kaohi i kou kō kōno ka mea, pale ka ʻikepili i ke kō mai ke komo koke ʻana o ke kō;
3. Kolesterol lalo no ka mea waiwai ia i ka fiber a me ka omega 3 e hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole;
4. Kōkua e lilo i ka paona, no ka mea, hoʻonui ka fibers i ka manaʻo o ka māʻona, hoʻemi i ka makemake nui. E ʻike pehea e hana ai i ka ʻai flaxseed;
5. E hōʻemi i ka makaʻu o ka maʻi maʻi ʻōpū, no ka mea kaohi i ka cholesterol a hoʻemi i ka lawe ʻana o ka momona i loko o ka ʻōpū;
6. E hoʻemi i ka mumū i ke kino, no ka mea waiwai nui ia i ka omega 3;
7. E hōʻemi i nā ʻōuli PMS a Menopause, no ka mea, he maikaʻi kona nui o isoflavone, phytosteroid a me lignan, ka mea e kaohi i nā hormones wahine.

No ka loaʻa ʻana o kahi hopena ʻoi aku ka maikaʻi o kēia mau pono āpau, koi ʻia e makemake i nā hua flax gula, no ka mea ʻoi aku ka momona o nā meaola, keu hoʻi ma ka omega 3, ma mua o nā hua flax brown. E ʻike i nā meaʻai ʻē aʻe he 10 e kōkua iā ʻoe e lilo i ka paona.

ʻIke kūpono a pehea e hoʻohana ai

Hōʻike ka papa aʻe i ka hoʻohui waiwai i 100 g flaxseed.

ʻAʻole hoʻololi ʻo Flaxseed i ka ʻono o ka meaʻai a hiki ke hoʻopau pū ʻia me nā cereala, salakeke, wai, nā wikamina, nā yogurts a me nā palaoa, nā palaoa a me ka palaoa manioc.

Eia nō naʻe, ma mua o ka hoʻopau ʻia ʻana, pono e wāwahi ʻia kēia ʻano hua i loko o ka blender a i ʻole kūʻai ʻia ma ke ʻano o ka palaoa, no ka mea ʻaʻole hiki i ka ʻōpū ke hoʻomake i ka palaoa a pau o ka olonā. Hoʻohui ʻia, pono e mālama ʻia i loko o ka hale, pale ʻia mai ka mālamalama, i mālama ʻia ai nā mea momona.

Pāʻālua olonā

Nā Pono

• 2, nā kīʻaha o ka palaoa palaoa
• 2, nā kīʻaha o ka palaoa palaoa maʻamau
• 2 mau kīʻaha rai
• 1 kīʻaha o ke kī olonā haki
• 1 punetēpō o ka hū olaola olaola
• 1 kahi teaspoon o ka meli
• 2 teaspoon o margarine
• 2, nā kīʻaha o ka wai mehana
• 2 teaspoon ka paʻakai
• Pulumi hua

Hoʻomākaukau hoʻomākaukau

Hoʻohui i nā mea hana āpau a kāwili iā lākou a hiki i ka maʻalahi o ka palaoa. E hoʻomaha ka palaoa a ala i 30 mau minuke. Hoʻololi i nā berena a waiho iā lākou i loko o ka ipu i hamo ʻia, e hoʻomoʻa ana i ka umu hoʻomehana no 40 mau minuke.

He mea nui e hoʻomanaʻo i ka ʻaila flaxseed ua contraindicated i ka hāpai keiki no ka mea hiki ke kumu o ka hānau mua.