Flaxseed yog qhov pheej yig thiab pheej yig superfood, zoo sib xws rau kev sib xyaw rau chia noob. Vim lub siab cov ntsiab lus ntawm fiber ntau, zaub Omega-3s, cov zaub mov thiab tshuaj tua kab mob antioxidant, flax noob tau txais txiaj ntsig zoo rau kev noj qab haus huv. Lawv pab txo qis cov roj cholesterol thiab txo cov ntshav siab.
Tsis tas li ntawd, ib tug xov tooj ntawm cov kev tshawb fawb qhia lawv cov txiaj ntsig rau poob phaus. Hauv tshwj xeeb, cov noob flax muaj qhov txiaj ntsig zoo rau cov ntsia hlau tsis zoo hauv cov ntshav qab zib thiab tseem yuav tsim qhov kev xav ntawm lub siab mus ntev. Yuav ua li cas noj flaxseed rau qhov poob phaus?
// Cov noob flax - nws yog dab tsi?
Flax noob yog ib qho ntawm cov hom muaj txiaj ntsig zoo ntawm cov noob. Nrog rau cov noob chia, lawv muaj qhov muaj nuj nqi fiber ntau (txog 30% los ntawm qhov hnyav), cov protein zoo (nce txog 20% los ntawm qhov hnyav) thiab zaub omega-3 fatty acids (18-22%).
Flax cov noob kuj tseem yog cov ntsiab lus tseem ceeb ntawm cov zaub mov muaj hnub nyoog - 100 g yuav muab 124% ntawm cov niaj hnub ua haujlwm ntawm manganese, 98% ntawm cov txheej txheem ntawm cov magnesium, 64% ntawm phosphorus, 61% ntawm tooj liab, 36% ntawm selenium, 32% ntawm hlau thiab 29% ntawm zinc¹. Ntawm cov vitamins, nws tsim nyog teev thiamine - 110% ntawm tus nqi txhua hnub ib 100 g.
Nws ntseeg tau tias cov noob flax yog qhov tshwj xeeb tshaj yog rau cov kev poob phaus. Lawv tsis tsuas yog sau lub cev qhov kev xav tau rau cov as-ham tseem ceeb, tab sis kuj tseem muab lub siab ntev ntev ntawm qhov tsis txaus siab. Tsis tas li ntawd, roj flaxseed pab kho ntshav siab cov roj.
// Flax noob - luv luv:
- fiber ntau qhov
- qhov chaw ntawm omega-3
- muaj cov vitamins thiab minerals
// Nyeem ntxiv:
- chia noob - dab tsi yog qhov txiaj ntsig?
- soluble fiber - yog dab tsi?
- omega-3 - hnub tau tso cai
Yuav noj li cas?
Rau qhov poob phaus, flax noob yuav tsum noj txhua hnub, 20-30 g (2-3 diav) tsawg kawg ib hlis. Hauv lawv daim ntawv foos tag nrho, tuaj yeem muab ntxiv rau cov kua mis yogurt, kefir lossis smoothies, thiab thaum av, tuaj yeem muab ntxiv rau zaub mov, zaub mov noj, thiab txawm tias thaum ci qhob cij.
Hauv qhov no, kho thaj chaw ntawm flaxseed yog qhov zoo dua nyob rau hauv daim ntawv ntawm cov roj, vim nws muaj qhov tseem ceeb ntawm cov zaub omega-3 kua qaub. Nco ntsoov tias cov roj yuav tsum tau muab cia rau hauv qhov chaw tsaus thiab txias, thiab kib ntawm nws yog txwv tsis pub.
// Nyeem ntxiv:
- dab tsi roj yog qhov zoo dua rau kib?
- mov ci - uas yog yam noj qab haus huv tshaj?
- smoothies - qhov zoo tshaj plaws cov zaub mov txawv
Flaxseed - cov txiaj ntsig thiab kev puas tsuaj
Raws li kev tshawb fawb, flax noob muaj txiaj ntsig zoo rau kev kho ntshav siab. Cov neeg uas siv 30 g ntawm flaxseed txhua hnub rau 6 lub hlis pom tias muaj qhov poob qis hauv qhov siab los ntawm qhov nruab nrab ntawm 10 units². Hauv 17% ntawm cov neeg mob, tau pom qhov txo qis hauv lub siab surges tau pom.
Tsis tas li, flaxseed muaj lignans - muaj zog antioxidant. Nrog kev siv cov noob flax tsis tu ncua, cov tshuaj no txo qhov kev pheej hmoo ntawm kev mob qog nqaij hlav (tshwj xeeb tshaj yog mob cancer mis hauv cov poj niam thiab mob prostate rau cov txiv neej) ³.
// Cov noob flax - cov txiaj ntsig yog li cas:
- txhim kho plob tsis so tswj muaj nuj nqi
- pab daws kev nyuaj siab
- pab txo cov roj (cholesterol) phem
- txo qhov kev pheej hmoo mob cancer
Cog Omega-3 Foo Acids
Flaxseed yog ib qho khoom lag luam uas muaj cov zaub muaj roj ntau omega-3. Lawv yog cov tshwj xeeb ntau hauv cov roj linseed - kwv yees li 60% ntawm cov lus muaj pes tsawg leeg. Omega-3s yog qhov tseem ceeb hauv kev sib ntaus sib tua tiv thaiv ntau yam, tab sis lawv tsis ua nyob hauv tib neeg lub cev thiab yuav tsum yog los ntawm cov zaub mov.
Txawm hais tias qib kev cog lus ntawm cov nroj tsuag raws Omega-3s (alpha-linoleic acid los yog ALA) yog kwv yees li 7-10 zaug qis dua li ntawm omega-3s los ntawm cov roj ntses (EPA thiab DHA), cov noob flax tuaj yeem siv tau zoo los npog Omega-XNUMX tsis txaus - lawv pab tau tshwj xeeb rau cov neeg tsis noj nqaij.
Cov sib txuam sib xyaw thiab cov teeb meem
Txij li flaxseed muaj qhov ntau ntawm cov nroj tsuag fiber, qee tus neeg yuav muaj teeb meem ntawm kev zom zaub mov (tsam plab, nrawm, raws plab) thaum siv flaxseed. Tsis tas li, flax noob yog contraindicated nyob rau hauv mob huam txheej txheem nyob rau hauv cov hnyuv.
Dua li ntawm qhov no, noob flax tuaj yeem siv los txo cov tsos mob ntawm kev mob plab. Txhawm rau ua qhov no, lawv tau siv rau hauv daim ntawv ntawm jelly, tso rau ntawm phab ntsa ntawm lub plab.
Slimming Flax Noob
Ib tug xov tooj ntawm cov kev tshawb fawb pom tau tias nrog noj txhua hnub ntawm 20 g ntawm av flax noob rau ib hlis, cov ntshav qab zib cov ntshav qis dua 8-20%5Cov. Cov kws tshawb fawb ntseeg tias qhov ua tiav yog ua tiav vim tias muaj cov ntsiab lus fiber ntau hauv flaxseed.
Nyeg, cov ntshav qab zib cov ntshav muaj feem cuam tshuam rau cov qib insulin - ib qho tseem ceeb hormone uas khaws cov zog hauv cov rog. Cov piam thaj ntau (thiab insulin) muaj feem xyuam nrog kev txhim kho kev rog, thaum rau kev poob phaus nws yog qhov tseem ceeb uas yuav ua kom cov qib qab zib nyob hauv kev tswj.
Cov txiaj ntsig rau Lub cev Poob
Lwm cov cuab yeej ntawm flaxseed yog tias lawv pab txo qhov kev xav ntawm kev tshaib plab - uas yog qhov tseem ceeb thaum ua raws li kev noj zaub mov rau qhov kev poob phaus. Flax noob nrog kefir - qhov tsis tshua muaj calorie delicacy uas muab kev saturation ntev.
Ntawm lwm yam, cov zaub mov muaj nyob hauv flaxseed kuj tseem muaj txiaj ntsig zoo rau kev poob phaus - tshwj xeeb tshaj yog thaum txwv cov carbohydrates. Piv txwv li, magnesium ua lub luag haujlwm tseem ceeb hauv lub zog hauv lub cev, thiab nws tsis muaj kev cuam tshuam nrog kev pw tsaug zog tsis zoo, zoo nkaus li lub zog poob, thiab txawm tias cov leeg txha nqaj qaum.
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Flaxseed - pheej yig superfood, cim los ntawm cov ntsiab lus siab ntawm fiber, zaub Omega-3 thiab ntau yam minerals. Flaxseeds zoo rau kev kho ntshav siab thiab tseem tuaj yeem txo cov ntshav qab zib thiab cov cholesterol.
Kev tshawb fawb los ntawm:
Tau qhov twg los: ib. ru
- Cov lus qhia txog khoom noj khoom haus thiab Cov Ntaub Ntawv rau Cov Noob, flaxseed, qhov chaw
- Lub zog antihypertensive kev txiav txim ntawm kev noj haus flaxseed nyob rau hauv cov neeg mob hypertensive, qhov chaw
- Kev noj cov flaxseed, cov nplua nuj los ntawm lignans, yog txuam nrog kev txo mob qog noj ntshav mis, qhov chaw
- Kev soj ntsuam ntawm flaxseed formulation raws li muaj peev xwm siv tshuaj kho hauv kev txo qis ntawm dyslipidemia, qhov chaw
- Txoj kev tshawb nrhiav qhib daim ntawv lo ntawm cov nyhuv ntawm flax noob hmoov (Linum usitatissimum) ntxiv rau hauv kev tswj ntshav qab zib mellitus, qhov chaw