Flaxseed ndi chakudya chotchipa komanso chotsika mtengo, chomwe chimapangidwa ndi mbewu za chia. Chifukwa cha mawonekedwe apamwamba a fiber, chomera cha omega-3s, michere ndi antioxidants, mbewu za fulakesi ndizothandiza kwambiri thanzi. Amathandizira kuchepetsa cholesterol komanso kutsika kwa magazi.
Kuphatikiza apo, maphunziro angapo akuwonetsa mapindu awo ochepetsa thupi. Makamaka, mbewu za fulakesi zimathandiziranapo spikes mu shuga wamagazi ndikupanganso kumverera kwamuyaya. Momwe mungatengere flaxseed kuti muchepetse thupi?
// Mbewu za fulakesi - ndi chiyani?
Mbeu za fulakesi ndi imodzi mwamitundu yabwino kwambiri. Pamodzi ndi njere za chia, zimakhala ndi fiber yochulukirapo (mpaka 30% mwa kulemera), mapuloteni apamwamba (mpaka 20% mwa kulemera) ndi masamba omega-3 mafuta acids (18-22%).
Mbewu za fulakesi zimakhalanso ndi michere yambiri - 100 g ipereka 124% yazomwe zimachitika tsiku lililonse ngati manganese, 98% ya muyezo wa magnesium, 64% ya phosphorous, 61% yamkuwa, 36% ya selenium, 32% yachitsulo ndi 29% ya zinc¹. Mwa mavitamini, ndikofunikira kuzindikira thiamine - 110% yamtengo wapatali watsiku ndi tsiku pa 100 g.
Amakhulupirira kuti mbewu za fulakesi ndizothandiza makamaka pakuchepa. Samangopezera zosowa za thupi zofunikira michere, komanso amatipatsa malingaliro okhalitsa. Kuphatikiza apo, mafuta a flaxseed amathandizira kuchiritsa mafuta m'thupi.
// Mbewu za fulakesi - mwachidule:
- gwero la fiber
- gwero la omega-3
- muli mavitamini ndi michere
// Werengani zambiri:
- chia mbewu - mapindu ake ndi ati?
- CHIKWANGWANI chosungunuka - ndi chiyani?
- omega-3 - gawo lililonse
Kodi mungatenge bwanji?
Kuti muchepetse kunenepa, mbewu za fulakesi zimayenera kutengedwa tsiku lililonse, 20-30 g (supuni 2-3) kwa mwezi umodzi. M'mawonekedwe awo onse, amatha kuwonjezeredwa ndi yogati, kefir kapena smoothie, ndipo pansi, atha kuwonjezeredwa ndi chimanga, masamba owotcha, komanso ngakhale mukuphika buledi wakunyumba.
Pankhaniyi, machiritso a flaxseed amawonetsedwa bwino mu mawonekedwe a mafuta, chifukwa ali ndi kuchuluka kwa masamba omega-3 acid. Dziwani kuti mafuta amayenera kusungidwa m'malo amdima ndi ozizira, ndipo kuwaza paiwo ndizoletsedwa.
// Werengani zambiri:
- mafuta abwinoko ndi chiyani?
- buledi - wabwino kwambiri ndi uti?
- smoothies - maphikidwe abwino kwambiri
Flaxseed - mapindu ndi kuvulaza
Malinga ndi kafukufuku, mbewu za fulakesi zimathandiza pochotsa magazi. Anthu omwe amatenga 30 g la filakisi tsiku lililonse kwa miyezi 6 adawona kuchepa kwa kuthamanga ndi ambiri a mayunitsi 10. Mu 17% ya milandu, kutsika kwakukuru kwa zopsinjika kumawonedwa.
Kuphatikiza apo, flaxseed imakhala ndi lignans - ma antioxidants amphamvu. Pogwiritsa ntchito njere za fulakesi, zinthu izi zimachepetsa chiopsezo chokhala ndi khansa (makamaka khansa ya m'mawere azimayi ndi khansa ya Prostate mwa amuna) ³.
// Mbewu za fulakesi - zabwino zake ndi ziti:
- Sinthani matumbo ntchito
- thandizani kuchepetsa kupanikizika
- thandizani kuchepetsa cholesterol yoyipa
- kuchepetsa chiopsezo cha khansa
Bzala Omega-3 Fatty Acids
Flaxseed ndi chinthu chomwe chimakhala ndi masamba ambiri a masamba a omega-3. Amakhala ochulukirapo m'mafuta opendekera - pafupifupi 60% ya kapangidwe kake. Ma Omega-3 ndi ofunikira kwambiri polimbana ndi zotupa zosiyanasiyana, koma sizipangidwa m'thupi la munthu ndipo ziyenera kuchokera ku chakudya.
Ngakhale mulingo wofikira wa Omega-3s okhala ndi alfa-7s (alpha alpha-linoleic acid kapena ALA) ndiwotsika kwambiri poyerekeza ndi wa omega-10s kuchokera ku mafuta a nsomba (EPA ndi DHA), mbewu za fulakesi zingagwiritsidwe ntchito bwino kuphimba kuchepa kwa Omega-3 - iwo chothandiza kwambiri kwa azinyama.
Contraindication ndi kuvulaza
Popeza flaxseed imakhala ndi kuchuluka kwamafuta ambiri, anthu ena amatha kukhala ndi vuto logaya (kutulutsa, kutsegula m'mimba, kutsekula m'mimba) akamagwiritsa ntchito flaxseed. Komanso mbewu za fulakesi zimaphatikizidwa munjira yotupa yotupa.
Ngakhale izi, mbewu za fulakesi zimatha kugwiritsidwa ntchito pochepetsa zizindikiro za gastritis. Kuti muchite izi, amagwiritsidwa ntchito ngati mawonekedwe a zakudya, okuta makoma am'mimba.
Mbewu Zanyalala
Kafukufuku angapo adawonetsa kuti ndi kudya kwa 20 ga kwa njere za fulakesi kwa mwezi umodzi, magazi a magazi amatsika ndi 8-20%5. Asayansi akukhulupirira kuti zotsatira zake zimatheka chifukwa cha kuchuluka kwa mafakisoni mu flaxseed.
Nawonso, kuchuluka kwa shuga m'magazi kumakhudzana mwachindunji ndi kuchuluka kwa insulin - mahomoni ofunika omwe amasunga mphamvu m'mafuta. Kuchuluka kwa shuga (ndi insulin) kumalumikizidwa ndi kukulitsa kunenepa kwambiri, pamene kuchepa kwa thupi ndikofunikira kuti magazi azikhala ochepa.
Ubwino Wochepera
Katundu wina wa flaxseed ndikuti amathandizira kuchepetsa kumverera kwanjala - ndikofunikira mukamatsata zakudya kuti muchepetse kunenepa. Mbewu za fulakesi zokhala ndi kefir - chakudya chochepa kwambiri cha calorie chomwe chimapatsa nthawi yayitali.
Mwa zina, michere yomwe ili mu flaxseed imathandizanso kuchepetsa kunenepa - makamaka pakuchepetsa mafuta. Mwachitsanzo, magnesium imagwira ntchito kwambiri mu metabolism yamphamvu, ndipo kuchepa kwake kumalumikizidwa ndi kugona tulo, kumverera kwa kutaya mphamvu, komanso ngakhale minyewa yamisempha.
***
Flaxseed - superfood yotsika mtengo, yodziwika ndi mawonekedwe apamwamba amtundu wa masamba, masamba Omega-3 ndi michere yambiri. Mankhwala a Flaxse ndi abwino pochotsa kuthamanga kwa magazi ndipo amathanso kutsitsa shuga wamagazi ndi cholesterol yoyipa.
Magulu asayansi:
Source: fwatven.ru
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