I-Flaxseed iyi-superfood engabizi futhi engabizi, efana nokubekelwa kuyo imbewu ye-chia. Ngenxa yokuqukethwe okuphezulu kwe-fiber, ama-omega-3s ezitshalo, amaminerali nama-antioxidants, imbewu yefilakisi inenzuzo enkulu empilweni. Basiza ukwehlisa i-cholesterol nomfutho wegazi ophansi.
Ngaphezu kwalokho, izifundo eziningi zibonisa izinzuzo zazo zokunciphisa umzimba. Ikakhulu, imbewu yefilakisi inomphumela omuhle kuma-spikes ushukela wegazi futhi yakha umuzwa ongapheli wokugcwala. Ungayithatha kanjani ifilakisi yokunciphisa umzimba?
// Imbewu yefilakisi - kuyini?
Imbewu yefilakisi ingenye yezinhlobo zezempilo ezinempilo. Kanye nembewu ye-chia, aqukethe inani elikhulu le-fiber (aze afike ku-30% ngesisindo), amaprotheni asezingeni eliphakeme (aze afike ku-20% ngesisindo) nama-acid omega-3 fatty acids (18-22%).
Imbewu yefilakisi futhi inokuqukethwe okukhulu kwamaminerali - i-100 g izonikela nge-124% yesilinganiso sezinsuku zonke se-manganese, 98% yesilinganiso se-magnesium, i-64% ye-phosphorus, i-61% yethusi, i-36% ye-selenium, i-32% yensimbi ne-29% ye-zinc¹. Phakathi kwamavithamini, kufanelekile ukuphawula i-thiamine - i-110% yenani lansuku zonke nge-100 g.
Kukholelwa ukuthi imbewu yefilakisi ilusizo ngokukhethekile ekunciphiseni isisindo. Azigcini nje ngokuhlangabezana nezidingo zomzimba zomsoco obalulekile, kodwa futhi zinikeza umuzwa wesikhathi eside wokugcwala. Ngaphezu kwalokho, i-flaxseed oil isiza ukwelapha i-cholesterol ephezulu yegazi.
// Imbewu yefilakisi - kafushane:
- umthombo wefayibha
- Umthombo we-omega-3
- aqukethe amavithamini kanye namaminerali
// Funda kabanzi:
- imbewu ye-chia - yiziphi izinzuzo?
- i-fiber encibilikayo - iyini?
- I-omega-3 - isibonelelo semihla ngemihla
Ungayithatha kanjani?
Ukuze ulahlekelwe isisindo, imbewu yefilakisi kumele ithathwe nsuku zonke, 20-30 g (amathisipuni angama-2-3) okungenani inyanga. Ngamafomu abo wonke, bangafakwa ku-yogurt, i-kefir noma i-smoothie, futhi uma umhlabathi, ungangezelelwa okusanhlamvu, izitshulu zemifino, ngisho nalapho ubhaka isinkwa esenziwe ekhaya.
Kulokhu, izici zokupholisa zeflseseed zibonakaliswa kangcono ngohlobo lwamafutha, ngoba iqukethe inani elikhulu lama-asidi we-omega-3 acid. Qaphela ukuthi uwoyela kufanele ugcinwe endaweni emnyama futhi epholile, futhi ukuthosa kuwo akuvunyelwe ngokuphelele.
// Funda kabanzi:
- yini uwoyela okungcono ukuthosa?
- Isiphi isinkwa esakha kahle?
- ama-smoothies - izindlela zokupheka ezinhle kakhulu
I-Flaxseed - izinzuzo nokulimaza
Ngokusho kwezifundo, imbewu yefilakisi ilusizo ekwelapheni umfutho wegazi ophakeme. Abantu abathathe ama-30 g wefilakisi nsuku zonke izinyanga eziyisithupha baphawula ukwehla kwengcindezi ngokwesilinganiso samayunithi ayi-6. Ezimweni eziyi-10%, kwehle ukwehla okukhulu kwezingcindezi zokucindezela.
Ngaphezu kwalokho, i-flaxseed iqukethe ama-lignans - ama-antioxidants anamandla. Ngokusebenzisa njalo imbewu yefilakisi, lezi zinto zinciphisa ubungozi bokuthola umdlavuza (ikakhulukazi umdlavuza webele kwabesifazane kanye nomdlavuza we-Prostate emadodeni) ³.
// Imbewu yefilakisi - yiziphi izinzuzo:
- ngcono umsebenzi wamathumbu
- siza ukudambisa ingcindezi
- siza ukwehlisa i-cholesterol embi
- ukunciphisa ingozi yomdlavuza
Tshala i-Omega-3 Fatty Acids
I-Flaxseed ingumkhiqizo oqukethe inani eliphakeme lamafutha emifino omega-3. Ziningi ikakhulukazi emafutheni angayiniwe - cishe ama-60% ekwakhiweni kwawo. Ama-Omega-3s abaluleke ngokubabazekayo ekulweni nokuvuvukala okuhlukahlukene, kepha awakhiqizwa emzimbeni womuntu futhi kumele aqhamuke nokudla.
Noma izinga lokutholwa kwama-Omega-3s asezitshalo (elicishe libe yi-alpha-linoleic acid noma i-ALA) liphindwe cishe izikhathi ezingama-7-10 kunalelo lama-omega-3s asuka emafutheni enhlanzi (i-EPA ne-DHA), imbewu yefilakisi ingasetshenziswa ngempumelelo ukumboza ukusilela kwe-Omega - bona iwusizo ikakhulukazi kwabadli bemifino.
Ukuxhumana nokulimaza
Njengoba i-flaxseed iqukethe inani elikhulu lefayibha, abanye abantu bangaba nezinkinga zokugaya (ukuqhakaza, ukubhuqa, isisu) lapho besebenzisa ifilakisi. Futhi, imbewu yefilakisi ifakwa ku-contraindication ezinqubweni zokuvuvukala okunamandla endaweni yokugaya ukudla.
Ngaphandle kwalokhu, imbewu yefilakisi ingasetshenziselwa ukudambisa izimpawu ze-gastritis. Ukuze wenze lokhu, asetshenziswa ngesimo sejelly, emboza izindonga zesisu.
Ukuncipha Imbewu yefilakisi
Ucwaningo oluningi selukhombisile ukuthi ngokudla nsuku zonke kwembewu engama-20 g yefilakisi yanyanga zonke, izinga likashukela egazini lehle ngo-8-20%5. Ososayensi bakholelwa ukuthi umphumela utholakala ngenxa yokuqukethwe okuphezulu kwefiber ku-flaxseed.
Futhi, amazinga kashukela wegazi ahlobene ngqo namazinga e-insulin - i-hormone ebalulekile egcina amandla emafutheni. Amazinga aphezulu kashukela (ne-insulin) ahlotshaniswa nokukhula kokukhuluphala, kanti uma kunciphisa isisindo kubalulekile ukugcina amazinga kashukela elawulwa.
Izinzuzo Zokunciphisa Isisindo
Enye impahla ye-flaxseed ukuthi basiza ukunciphisa umuzwa wendlala - obalulekile uma ulandela indlela yokudla yokunciphisa umzimba. Imbewu yefilakisi nge-kefir - ubuciko bekhalori ephansi obuhlinzeka ngokugcwaliswa isikhathi eside.
Phakathi kokunye, amaminerali aqukethe i-flaxseed nawo ayasiza ekwehliseni isisindo - ikakhulukazi uma kunciphisa i-carbohydrate. Isibonelo, i-magnesium idlala indima ebalulekile kwi-metabolism yamandla, futhi ukuntuleka kwayo kuhlotshaniswa nokulala kabi, umuzwa wokuphelelwa amandla, kanye nemisipha yemisipha.
***
I-Flaxseed - i-superfood engabizi, ebonakala ngokuqukethwe okuphezulu kwe-fiber, imifino Omega-3 namaminerali ahlukahlukene. Ama-flaxseeds alungile ekwelapheni umfutho wegazi ophakeme futhi angangehlisa noshukela wegazi ne-cholesterol embi.
Imithombo yesayensi:
Source: nqeven.ru
- Amaqiniso wokudla okunempilo kanye nemininingwane yembewu, ifilakisi, umthombo
- Isenzo se-antihypertensive esinamandla se-farnseed yokudla ezigulini ezinomfutho wegazi, umthombo
- Ukusetshenziswa kwe-flaxseed, umthombo ocebile wama-lignans, kuhlotshaniswa nengozi yomdlavuza webele oncishisiwe, umthombo
- Ukuhlolwa kokubumba okwenziwe ngefilakisi njenge-ejenti engaba khona yokwelapha ekunciphiseni i-dyslipidemia, umthombo
- Ucwaningo oluvulelekile elebula umphumela wethala lembewu yefilakisi (i-Linum usitatissimum) ekuphatheni kwesifo sikashukela i-mellitus, umthombo