Kodi mbewu ndizofunika kwambiri pa zakudya zanu? Ngati sichoncho, ayenera kukhala. Kugwiritsa ntchito mbewu kumayambira kukuthokozani mwa mbali ya kutchuka kwaposachedwa kwa chia ndi mbewu za hemp. Ndipo ndi chifukwa chabwino: mbewu ndi mphamvu yamagetsi. Wothira mafuta, omega-3 fatty acids, mapuloteni, ndi mavitamini ndi minerals zofunika , mbewu ndi zakudya zogwirizana ndi PCOS. Mbewu ili ndi makapu pang'ono, kotero iwo samatulutsa mpweya wa insulini.
Koposa zonse, ali otetezeka kwa anthu omwe ali ndi chifuwa cha zakudya.
Kaya mumakonda kudya zokha kapena zosakaniza ndi zakudya zina, apa pali mbewu zisanu zowonjezera kuti muwonjezere zakudya zanu tsopano.
Mbewu za Mpendadzuwa
Musangomangirira mbewu za mpendadzuwa ku bardi ya saladi. Mbeu za mpendadzuwa zimakhala ndi magnesium ndi selenium. Amakhalanso ndi vitamini E olemera, vitamini wosungunuka ndi mafuta omwe amagwiranso ntchito ngati antioxidant. Mbeu za mpendadzuwa zimapereka phindu la cardio-yotetezera chifukwa cholemera kwambiri cha cholesterol-kuchepetsa zomera zitsamba. Sakanizani nyemba za mpendadzuwa ku tani yomwe mumakonda kapena nkhuku ya saladi, perekani mbewu za mpendadzuwa pambewu yotentha ndi yozizira, kapena mugwiritsire ntchito mbeu zabwino za mpendadzuwa kuti muvale nyama kapena nsomba m'malo mwa ufa.
Mbewu za Mzungu
Kulemba maungu ndi Halloween? Musathamangitse mbewu! Mbeu za dzungu (zomwe zimatchedwanso pepitas) zimapereka zakudya zambiri zothana ndi PCOS kuphatikizapo magnesium, phosphorus, manganese, mkuwa, chitsulo, ndi zinc.
Kutaya kwa zinki kumagwirizanitsidwa ndi androgenic alopecia (tsitsi lotayika). Nkhumba za mzungu zimapereka mafuta abwino a mafuta, mapuloteni, mavitamini a B, ndi vitamini A. Iwo ali ndi beta-sitosterol, sterol chomera chomwe chimachepetsa kuchepetsa mafuta m'thupi, kumalimbitsa chitetezo cha mthupi komanso chingathandize ndi alogenia androgenic poteteza kutembenuka kwa testosterone ku dihydrotestosterone (DHT).
Nkhumba za mzungu zimapanga chakudya chokwanira kapena zimaponyedwa mu saladi, yogurt bwino, masamba kapena oatmeal. Kuti mupange mbewu zanu zamatumba kunyumba, yambani ndi kuwawomitsa ndi mafuta onunkhira ndi mafuta omwe mumakonda kwambiri monga sinamoni ndi nutmeg kapena zonunkhira ndi tsabola ya cayenne.
Sesame Mbewu
Kuwonjezera pa kukhala ndi calcium, magnesium, ndi zinc, mbewu za sesame ndi mapuloteni athunthu. Mbeu za Sesame zingathandize kuchepetsa cholesterol chifukwa cha chomera chawo sterols sesamin ndi sesamolin. Sesamin amapezanso kuti amateteza chiwindi kuchokera ku zowonongeka. Gwiritsani ntchito nyemba za shuga ku jazz ndikuwombera kapena kuwagwiritsira ntchito ndikugwiritsira ntchito monga chakudya cha nsomba kapena nkhuku. Mbeu izi zimakhala zosakaniza kwambiri popangira saladi.
Chia Mbewu
Chinthu chachikulu pa mbeu za chia ndikuti akudzaza. Supuni imodzi yokha ya mbewu za nutty imapereka magalamu asanu a fiber. Mukasakaniza ndi madzi, nyemba za chia zimapanga mawonekedwe a gel osakaniza bwino pogwiritsa ntchito smoothies, soups, oatmeal komanso m'malo mwa mazira ambiri. Mbeu za Chia zili ndi calcium, magnesium, iron, zinc, ndi vitamini, ndipo zimapatsa mafuta omega-3.
Mula Mbewu
Kodi mukudya mbewu zosiyanasiyana ndipo mukufuna chinachake chosiyana?
Perekani nyemba zoyesera! Mbeu izi zimakhala ndi mapuloteni, omega-3 mafuta, ndi fiber. Kutengedwa ngati mapuloteni athunthu, nyemba zimapereka ma gramu asanu a mapuloteni mu supuni 2, kuzipanga kukhala ovomerezeka kuwonjezera pa zakudya zamasamba ndi zamasamba. Idyani okha kapena kusakaniza mu oatmeal, yogurt, ndi smoothies, kapena kuponyera mu saladi kapena pilaf-zotheka ndi zosatha.