I-Flaxseed yi-superfood efikelelekayo kwaye engabizi kakhulu, efana nokubunjwa kwembewu ye-chia. Iphezulu kwifiber, i-Omega-3s esekwe kwisityalo, iiminerali kunye ne-antioxidants, imbewu yeflakisi iluncedo kakhulu kwimpilo yakho. Banceda ukunciphisa i-cholesterol kunye nokunciphisa uxinzelelo lwegazi.
Ukongeza, inani lezifundo libonisa izibonelelo zabo zokulahleka kwesisindo. Ngokukodwa, imbewu ye-flax inefuthe elihle kwi-spikes yeswekile yegazi kwaye idala imvakalelo ehlala ixesha elide yokuzala. Indlela yokuthatha i-flaxseed ngokuchanekileyo ukulahleka kwesisindo?
// Imbewu yeflakisi - yintoni na?
Imbewu yeflakisi yenye yezona ntlobo zisempilweni zembewu. Njengembewu ye-chia, iqulethe inani elikhulu lefiber (ukuya kwi-30% ngesisindo), iprotheni ephezulu (ukuya kwi-20% ngesisindo) kunye nesityalo esisekelwe kwi-Omega-3 fatty acids (18-22%).
Imbewu yeflakisi nayo iphezulu kwiiminerali - i-100 g izakubonelela nge-124% yexabiso lemihla ngemihla le-manganese, i-98% ye-magnesium, i-64% ye-phosphorus, i-61% yobhedu, i-36% ye-selenium, i-32% ye-iron kunye ne-29% ye-zinc¹ . Phakathi kweevithamini, kuyafaneleka ukuba uqaphele i-thiamine - i-110% yexabiso lemihla ngemihla nge-100 g.
Kukholelwa ukuba imbewu yeflakisi iluncedo kakhulu ekulahlekeni kobunzima. Abagcini nje ukuzalisa iimfuno zomzimba kwizondlo ezibalulekileyo, kodwa banikezela nemvakalelo yexesha elide lokuzala. Ngaphandle koku, ioli ye-flaxseed inceda ekunyangeni amanqanaba aphezulu e-cholesterol yegazi.
// Imbewu yeflakisi - ngokufutshane:
- imithombo yefibre
- umthombo weOmega-3
- ziqukethe iivithamini kunye neeminerals
// Funda ngakumbi:
- imbewu ye-chia - zithini izibonelelo?
- I-fiber enyibilikayo - yintoni?
- I-omega-3 - isibonelelo semihla ngemihla
Ungayithatha njani?
Ukunciphisa umzimba, imbewu ye-flax kufuneka ithathwe imihla ngemihla, i-20-30 g (i-2-3 isipuni) ubuncinane inyanga. Ngalo lonke uhlobo lwabo, banokongezwa kwi-yogurt, i-kefir okanye i-smoothies, kwaye xa iphantsi, inokongezwa kwi-porridge, i-stews yemifuno kunye naxa ubhaka isonka esenziwe ekhaya.
Ngelo xesha, iipropati zonyango ze-flaxseed zibonakaliswa ngcono ngendlela yeoli, kuba iqulethe inani elikhulu lezityalo ze-Omega-3 acids. Nceda uqaphele ukuba ioli kufuneka igcinwe kwindawo emnyama nepholileyo, kwaye i-frying nayo inqatshelwe ngokungqongqo.
// Funda ngakumbi:
- Yeyiphi ioyile engcono ukuyilayitha?
- Isonka- sesiphi esimpilweni?
- i-smoothies - eyona ndlela yokupheka
I-Flaxseed - inzuzo kunye nokulimala
Ngokutsho kophando, imbewu yeflakisi iluncedo ekunyangeni uxinzelelo lwegazi oluphezulu. Abantu abathatha i-30 g ye-flaxseeds yonke imihla kwiinyanga ezi-6 baqaphele ukuhla koxinzelelo lwegazi ngomyinge we-10 units². Kwi-17% yamatyala, ukuhla kwengcinezelo yoxinzelelo ngokukhawuleza kwabonwa.
Ukongeza, i-flaxseed iqulethe ii-lignans, ezi-antioxidants ezinamandla. Ngokusetyenziswa rhoqo kwembewu yeflakisi, ezi zinto zinciphisa umngcipheko wokuba nomhlaza (ingakumbi umhlaza wamabele kwabasetyhini kunye nomhlaza wedlala lesidoda emadodeni)³.
// Imbewu yeflakisi - zeziphi izibonelelo:
- ukuphucula umsebenzi wamathumbu
- nceda ukunciphisa uxinzelelo lwegazi
- ukunceda ukwehlisa i-cholesterol embi
- ukunciphisa umngcipheko wokuba nomhlaza
Tyala iOmega-3 Fatty Acids
Imbewu yeflakisi kukutya okuqulethe izixa eziphezulu zamafutha eOmega-3 asekwe kwizityalo. Kukho uninzi lwazo kwioli ye-lineed - malunga ne-60% yokwakheka. I-Omega-3s ibalulekile ekulweni nokudumba, kodwa aziveliswanga emzimbeni womntu kwaye kufuneka ifunyenwe ngokutya.
Nangona izinga lokufunxa kwesityalo i-Omega-3s (sithetha nge-alpha-linoleic acid okanye i-ALA) malunga ne-7-10 ngamaxesha angaphantsi kwe-Omega-3s evela kwi-oyile yeentlanzi (i-EPA kunye ne-DHA), imbewu yeflakisi ingasetyenziselwa ngempumelelo ukugubungela. Ukunqongophala kwe-Omega - ziluncedo kakhulu kubantu abatya imifuno.
Unxibelelwano kunye nokwenzakala
Ekubeni i-flaxseed iqulethe isixa esikhulu sefiber yezityalo, abanye abantu banokufumana iingxaki zokugaya ukutya (i-bloating, flatulence, diarrhea) xa besebenzisa i-flaxseeds. Kwakhona, imbewu ye-flax ichasene kwiinkqubo ezivuthayo ezivuthayo kwi-gastrointestinal tract.
Nangona kunjalo, imbewu ye-flax ingasetyenziselwa ukukhulula iimpawu ze-gastritis. Ukwenza oku, zisetyenziswe ngendlela yejeli, egubungela iindonga zesisu.
Imbewu yeflakisi yokunciphisa umzimba
Izifundo ezininzi zibonise ukuba xa uthatha i-20 g yembewu yeflakisi imihla ngemihla, amanqanaba eswekile yegazi ancipha ngo-8-20%.5. Iingcali zenzululwazi zikholelwa ukuba umphumo ufezekiswa ngenxa ye-fiber ephezulu ye-flaxseed.
Ngapha koko, amanqanaba eswekile yegazi anxulumene ngokuthe ngqo namanqanaba e-insulin, ihomoni ephambili egcina amandla kumafutha. Amanqanaba aphezulu eswekile (kunye ne-insulin) anxulumene nokuphuhliswa kokutyeba, ngelixa ukunciphisa umzimba kubalulekile ukugcina amazinga eswekile phantsi kolawulo.
Izibonelelo zokunciphisa umzimba
Enye inzuzo ye-flaxseeds kukuba inceda ukunciphisa ukulamba, okubalulekileyo xa ulandela ukutya okunciphisa umzimba. Imbewu ye-Flax ene-kefir yinto encinci ye-calorie ephantsi enika i-satiety ehlala ixesha elide.
Phakathi kwezinye izinto, iiminerali eziqulethwe kwi-flaxseed zikwaluncedo ekulahlekeni kobunzima - ngakumbi xa kunciphisa i-carbohydrates. Ngokomzekelo, i-magnesium idlala indima ephambili kwimetabolism yamandla, kwaye ukunqongophala kwayo kuhambelana nokungalali kakuhle, iimvakalelo zokuphelelwa ngamandla kunye nokunyanzeliswa kwemisipha.
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I-Flaxseed yi-superfood efikelelekayo ephezulu kwifayibha, i-Omega-3s esekwe kwisityalo, kunye neeminerali ezahlukeneyo. Imbewu yeflakisi iluncedo ekunyangeni uxinzelelo lwegazi oluphezulu kwaye inokwehlisa iswekile yegazi kunye namanqanaba echolesterol embi.
Imithombo yezenzululwazi:
umthombo: sukoku.ru
- Iinyaniso zeSondlo kunye noLwazi lweMbewu, i-flaxseed, umthombo
- Isenzo esinamandla se-antihypertensive se-flaxseed yokutya kwizigulana ezinoxinzelelo lwegazi, umthombo
- Ukusetyenziswa kweflashseed, umthombo ocebileyo we-lignans, unxulunyaniswa nomngcipheko wesifo somhlaza webele, umthombo
- Uvavanyo lokuqulunqwa kwe-flaxseed njenge-arhente yonyango enokubakho ekunciphiseni i-dyslipidemia, umthombo
- Uphononongo oluvulekileyo lweleyibhile malunga nomphumo wembewu yeflakisi (i-Linum usitatissimum) eyongezelelweyo ekulawuleni isifo sikashukela, umthombo