Ingabe imbewu iyisisekelo sokudla kwakho? Uma kungenjalo, kufanele kube. Ukusetshenziswa kwembewu kuphakama ukubonga ngokuyingxenye ekuthandeni kwamuva kwe-chia nembewu ye-hemp. Futhi ngesizathu esihle: imbewu iyinkosi yamandla enomsoco. Iphakanyiswe i-fiber, i-omega-3 fatty acids, amaprotheni, namavithamini namaminerali abalulekile, imbewu iyinhlangano yokudla okuphezulu kwe-PCOS-friendly. Imbewu iqukethe ama-carbohydrate amancane kakhulu, ngakho-ke ayifuni amazinga e-insulin.
Okuhle kunabo bonke, baphephile kubantu abanezinkinga zokudla.
Kungakhathaliseki ukuthi uthanda ukuzidla uqobo noma ukuxubene nezinye ukudla, nansi imbewu emihlanu enomsoco ongene ekudleni kwakho manje.
Imbewu ye-Sunflower
Ungagcini nje ukukhawulela imbewu ye-sunflower ebhakeni lesaladi. Imbewu ye-sunflower igcwele magnesium ne-selenium. Zinevithamini E enomzimba, i-vitamin e-fat-soluble esebenza kahle njenge-antioxidant. Imbewu ye-sunflower inikeza izinzuzo ze-cardio-protective ngenxa yezinto zayo ezicebile ze- cholesterol-ehlisa isitshalo se-sterols. Hlanganisa imbewu ye-sunflower ku-favorite yakho ye-tuna noma ye-inkukhu isaladi, ufafaza imbewu ye-sunflower emasinini ashisayo nabandayo, noma sebenzisa imbewu emihle ye-sunflower ukuze ugqoke izinyama zakho noma inhlanzi esikhundleni sefulawa.
Imbewu Yamhlophe
Amathanga okudweba le Halloween? Ungaphonsa imbewu! Imbewu yamapumpu (ebizwa nangokuthi i-pepitas) inikeza izakhi eziningi ze-PCOS zokulwa ezihlanganisa i-magnesium, i-phosphorus, i-manganese, ithusi, insimbi, ne-zinc.
Ukuntuleka kwe-zinc kuhlobene ne-androgenic alopecia (ukulahleka kwezinwele). Imbewu yamangqamu ihlinzeka umthombo omuhle wamafutha e-monounsaturated, amaprotheni, ama-vithamini B kanye ne-vitamin A. Abuye aqukethe i-beta-sitosterol, isitshalo se-sterol esenza ukunciphisa i-cholesterol, ithuthukise isimiso somzimba futhi singase sisize nge-alogenec androgenic ngokuvimbela ukuguqulwa kwe-testosterone ku-dihydrotestosterone (i-DHT).
Imbewu yempuphu yenza isiphuzo esikhulu noma ingaphoselwa esaladini, i-yogurt parfait, imifino noma i-oatmeal. Ukwenza imbewu yakho yamathanga ekhaya, hlambulula bese uyomisa kanye nesinkwa sokugcoba ngamafutha omnqumo omncane omncane kanye nezinongo zakho ezizithandayo njenge-sinamoni ne-nutmeg noma izipayisi zazo ngepayipi le-cayenne.
Imbewu yeSesame
Ngaphandle kokuba ucebile nge-calcium, i-magnesium, ne-zinc, imbewu ye-sesame yiprotheni ephelele. Imbewu yeSesame ingasiza uketshezi oluphansi lwezitshalo ngenxa yokuqukethwe okuphezulu kwesitshalo sterols sesamin nesamolin. USesamin uphinde wathola ukuvikela isibindi ngokulimala okwenketshezi. Sebenzisa imbewu ye-seame ku-jazz uphuthukise-gazinga noma uyibhontshisi bese usebenzisa njengokwakheka kwezinhlanzi noma inkukhu. Lezi zinhlamvu ezinomsoco kodwa ezinesibindi nazo ziyisithako esikhulu esisebenzisayo ekugqoka isaladi.
Imbewu ye-Chia
Into enhle ngembewu ye-chia yilapho egcwalisa khona. I-isipuni esisodwa salezi zinamba ze-nutty inikeza amagremu ama-5 e-fiber. Uma ixubene namanzi, imbewu ye-chia yenza ukwakheka kwe-gel okumele kusetshenziswe ku-smoothies, isobho, i-oatmeal kanye nokufaka esikhundleni samaqanda ezintweni eziningi ezibhaka. Izinhlamvu ze-Chia zine-calcium, i-magnesium, i-iron, i-zinc, nama-vithamini b, futhi inikeza isilinganiso samafutha om-omega-3.
Imbewu ye-Hemp
Usuvele udla imbewu ehlukahlukene futhi ufuna into ehlukile kancane?
Nikeza imbewu ye-hemp zama! Lezi zinamba ezinomsoco nezinyama zigcwele amaprotheni, amafutha om-omega-3, kanye ne-fiber. Njengoba kubhekwa njengeprotheni ephelele, imbewu ye-hemp inikeza ama-gramu angu-5 amaprotheni ezipuni ezimbili, okwenza kube ukwamukeleka kokungenwa kokudla kwemifino nemifino. Yidla ngokwabo noma uhlanganise oatmeal, yogurt, nama-smoothies, noma uphonsa kwisaladi noma i-pilaf-amathuba angapheli.