Shin tsaba suna da tsaka a cikin abincinku? Idan ba haka ba, ya kamata su kasance. Amfani da tsaba shine a kan Yunƙurin godiya a cikin ɓangare zuwa shahararren kwanan nan na chia da hemp tsaba. Kuma tare da dalili mai kyau: tsaba su ne gina jiki mai gina jiki. Cushe tare da fiber, omega-3 acid mai gina jiki, gina jiki, da kuma bitamin da ma'adanai masu mahimmanci , tsaba sune kyauta ta PCOS. Tsaba sun ƙunshi ƙananan carbohydrates, don haka ba su karba matakan insulin.
Mafi mahimmanci, suna da lafiya ga mutanen da ke fama da rashin abinci.
Ko kuna so ku ci su a kan kansu ko kuma hade tare da sauran abinci, ga wadansu abubuwa 5 sunadarai don karawa zuwa abincin ku a yanzu.
Sunflower Tsaba
Kada ka ƙayyade albarkatun sunflower zuwa gidan salat. Sunflower tsaba suna da arziki a magnesium da selenium. Suna kuma wadata a bitamin E, wani bitamin mai mai sassaka wanda yayi aiki a matsayin antioxidant. Kwayoyin sunadarai suna ba da amfani mai kwakwalwa ta hanyar kullun da ke tattare da ƙwayoyin cholesterol-lowering sterols. Kaɗa albarkatun sunflower zuwa tuna da kafi da kaza da kaza, ka yayyafa albarkatun mai a kan hatsi mai sanyi da sanyi, ko amfani da albarkatun sunflower don yalwata nama ko kifaye a wurin gari.
Suman Tsaba
Sanya pumpkins wannan Halloween? Kada ku fitar da tsaba! Suman tsaba (wanda ake kira pepitas) yana samar da kayan abinci masu yawa na PCOS ciki har da magnesium, phosphorus, manganese, jan ƙarfe, baƙin ƙarfe, da zinc.
Rashin raunin zinc yana da alaka da alopecia na asrogenic (asara gashi). Kwayoyin tsire-tsire suna samar da magunguna mai kyau, furotin, B-bitamin, da kuma bitamin A. Wadannan sun hada da beta-sitosterol, tsirrai na shuka wadda ke aiki don rage cholesterol, inganta tsarin rigakafin kuma zai iya taimakawa tare da alopecia na inrogenic ta hanyar hana yi hira da testosterone zuwa dihydrotestosterone (DHT).
Kwayoyin tsire-tsire suna yin abun ciye-ciye ko za a iya jefa su a cikin salatin, yogurt parfait, kayan lambu ko oatmeal. Don yin naman kabeji naka a gida, tsabtace su da kuma bushe su da kuma gasa tare da ɗan gajeren man zaitun manya da kayan da kuka fi so kamar kirfa da nutmeg ko yaji su tare da barkono cayenne.
Sesame Tsaba
Bayan kasancewa mai arziki a cikin calcium, magnesium, da zinc, kwayoyin sesame ne cikakkiyar furotin . Kwayoyin Sesame zasu iya taimakawa ƙananan cholesterol saboda yawan abin da ke ciki na sterols da kwayoyi da kuma sesamolin. An samo gaisamin don kare hanta daga lalacewar abuwan abu. Yi amfani da tsaba a cikin jazz don yin fure ko ƙyar da su kuma yi amfani da su azaman abinci don kifi ko kaza. Wadannan ƙwayoyi duk da haka tsaba masu mahimmanci sune mahimmin ingredient don yin amfani da su a cikin sabbin kayan salad.
Chia Tsaba
Abu mai girma game da tsaba na chia shine cewa suna cika. Ɗaya daga cikin guda ɗaya daga cikin wadannan kwayoyin tsaba suna bada 5 grams na fiber. A lokacin da aka haxa da ruwa, tsiran chia ya samar da nau'in gel-type wanda yake da kyau a yi amfani da shi a cikin santsi, soups, oatmeal har ma a matsayin madadin ƙwai a cikin kayan da aka yi. Chia tsaba suna da arziki a cikin alli, magnesium, iron, zinc, da kuma bitamin b, kuma suna samar da kashi mai kyau na omega-3 fats.
Hemp Tsaba
Tuni cin iri iri iri kuma suna neman wani abu kadan?
Ka ba shukin tsaba a gwaji! Wadannan ƙwayoyin nama da crunchy suna cike da furotin, omega-3 fats, da fiber. An yi la'akari da cikakkiyar furotin, gurasar tsirrai suna samar da sinadaran 5 grams a cikin 2 tablespoons, suna sa su maraba ga kayan cin nama da abinci mai cin ganyayyaki. Ku ci su a kan kawunansu ko kuma haɗuwa a cikin oatmeal, yogurt, da santsiyoyi, ko kuma jefa su cikin salatin ko pilaf-abubuwan da suka yiwu ba su da iyaka.