'Ya'yan flaxYana da arziki a cikin omega 3 fatty acids, fiber da proteins. Hakanan ya ƙunshi lignans, waɗanda ke da tasirin antioxidant mai ƙarfi. Tare da waɗannan kaddarorin, zai iya rage haɗarin wasu nau'in ciwon daji kuma yana taimakawa wajen maganin ciwon sukari. Haka kuma flax iriAn bayyana cewa zai iya taimakawa slimming, inganta lafiyar narkewa da kuma kare zuciya.
a nan "Mene ne amfanin flax tsaba", "Menene flaxseed mai kyau", "Shin flaxseed yana raunana", "Mene ne bitamin da ke cikin flaxseed", "Shin flaxseed yana aiki ga hanji", "Yadda ake amfani da flaxseed a cikin abinci", "Yadda ake cinye flaxseed" amsoshin tambayoyinku…
Darajar Gina Jiki na Flaxseed
'Ya'yan flaxAkwai launin ruwan kasa da zinare iri-iri na launin ruwan kasa da zinariya waɗanda suke daidai da gina jiki. 1 tablespoon (7 grams) abun ciki na flaxseed shine kamar haka;
Calories: 37
Protein: 3% na RDI
Carbohydrates: 1% na RDI
Fiber: 8% na RDI
Cikakken mai: 1% na RDI
Monounsaturated mai: 0,5 grams
Polyunsaturated mai: 2,0 grams
Omega 3 fatty acid: 1597 MG
Vitamin B1: 8% na RDI
Vitamin B6: 2% na RDI
Folate: 2% na RDI
Calcium: 2% na RDI
Iron: 2% na RDI
Magnesium: 7% na RDI
Phosphorus: 4% na RDI
Potassium: 2% na RDI
Menene Amfanin Flaxseed?
Ya ƙunshi Omega 3 fatty acid
'Ya'yan flax, ga wadanda ba masu cin kifi da masu cin ganyayyaki ba, mafi kyau omega 3 fatty acid shine tushen. Waɗannan tsaba sun ƙunshi tushen albarkatu na alpha-linolenic acid (ALA), tushen tushen tsire-tsire na omega 3 fatty acids.
ALA daya ne daga cikin muhimman sinadarai guda biyu wadanda dole ne a samu daga abincin da muke ci; Jikinmu ba zai iya samar da su ba. karatun dabbobi, flax iriAn nuna cewa ALA a cikin hanta yana hana cholesterol zama a cikin magudanar jini na zuciya, yana rage kumburi a cikin arteries, yana hana haɓakar ƙari.
Wani bincike da aka gudanar a kasar Costa Rica wanda ya kunshi mutane 3638 ya nuna cewa wadanda suka fi cin ALA suna da karancin hadarin kamuwa da ciwon zuciya fiye da wadanda suka ci kadan ALA.
Hakanan, babban bita na binciken 250 wanda ya ƙunshi mutane sama da 27 sun gano cewa ALA ta rage haɗarin cututtukan zuciya da kashi 14%.
Yawancin karatu sun danganta ALA da ƙananan haɗarin bugun jini. Hakanan, wani bita na baya-bayan nan na bayanan lura ya kammala cewa fa'idodin lafiyar zuciya na ALA idan aka kwatanta da eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA) sun kasance iri ɗaya.
Babban tushen lignans wanda zai iya rage haɗarin kansa
Lignans sune mahadi na tsire-tsire tare da kaddarorin antioxidant da estrogenic, duka biyun suna rage haɗarin ciwon daji da haɓaka lafiya. 'Ya'yan flax Ya ƙunshi lignans sau 800 fiye da sauran abincin shuka.
nazari na lura, flax iri Ya nuna cewa hadarin kansar nono ya yi ƙasa a cikin waɗanda ke ci, musamman a cikin matan da suka shude.
Bugu da kari, bisa ga wani binciken Kanada da ya shafi mata sama da 6000. flax iri Wadanda suka ci ta sun yi kasa da kashi 18% na kamuwa da cutar kansar nono.
flaxseed Bugu da ƙari, an ƙaddara don samun damar rigakafin ciwon hanji da fata a cikin dakin gwaje-gwaje da nazarin dabbobi. Koyaya, ana buƙatar ƙarin bincike don tabbatar da hakan.
Mai arziki a cikin fiber na abinci
wani tablespoon flax iriYa ƙunshi gram 3 na fiber, wanda shine kashi 8-12% na shawarar yau da kullun ga maza da mata. Haka kuma, flax iriYa ƙunshi nau'ikan fiber na abinci iri biyu - mai narkewa (20-40%) da mara narkewa (60-80%).
Wannan nau'in fiber duo yana da haifuwa ta hanyar ƙwayoyin cuta a cikin babban hanji, suna yin girma kuma suna haifar da ƙarin motsin hanji akai-akai.
Fiber mai narkewa yana inganta daidaiton abubuwan ciki na hanji kuma yana rage saurin narkewa. Wannan yana taimakawa rage sukarin jini da cholesterol.
A gefe guda kuma, fiber maras narkewa yana ba da damar ƙarin ruwa don ɗaure ga stool, ƙara yawansa kuma yana sanya stool mai laushi. Yana da tasiri wajen hana maƙarƙashiya da kuma irritable hanji ciwo Yana da amfani ga waɗanda ke da cututtukan diverticular ko cututtukan diverticular.
yana inganta cholesterol
'Ya'yan flaxWani fa'idar kiwon lafiya shine ikonsa na rage matakan cholesterol. A cikin binciken masu fama da cholesterol, ana shan cokali 3 kowace rana tsawon watanni uku cin tsaban flax, saukar da "mara kyau" LDL cholesterol da kusan 20%.
Wani bincike kan masu ciwon sukari ya gano cewa shan cokali 1 na foda na flaxseed kullum na wata daya ya haifar da karuwar 12% na "mai kyau" HDL cholesterol.
30 grams kowace rana a cikin mata masu zaman kansu flax iri Amfani ya rage jimlar cholesterol da LDL cholesterol da kusan 7% da 10%, bi da bi.Wadannan tasirin flax irisaboda fiber.
yana rage hawan jini
'Ya'yan flax Bincike ya mayar da hankali kan ikonsa na rage hawan jini a zahiri.
Giram 30 kowace rana tsawon watanni shida a cikin binciken Kanada flax iri systolic da diastolic hawan jini na masu cin abinci sun ragu da 10 mmHg da 7 mmHg, bi da bi.
Ga wadanda suka yi maganin hawan jini a baya flax iri Ya kara rage hawan jini tare da rage yawan masu fama da cutar hawan jini da kashi 17%.
Har ila yau, duban bayanai daga nazarin 11, tsawon fiye da kwanaki uku cin tsaban flax, saukar da hawan jini da 2 mmHg.
Duk da yake wannan yana iya zama maras muhimmanci, raguwar 2 mmHg a cikin karfin jini zai iya rage haɗarin mutuwa daga bugun jini da kashi 10 cikin dari kuma hadarin mutuwa daga cututtukan zuciya da 7%.
Ya ƙunshi furotin mai inganci
'Ya'yan flaxTushen furotin ne na tushen shuka. 'Ya'yan flaxProtein nasa yana da wadatar amino acid kamar arginine, aspartic acid da glutamic acid.
Yawancin dakin gwaje-gwaje da nazarin dabbobi sun nuna cewa wannan sunadaran yana taimakawa wajen inganta aikin rigakafi, yana rage cholesterol, yana hana ciwace-ciwacen ƙwayoyi, kuma yana da magungunan kashe kwayoyin cuta.
A cikin binciken da aka yi kwanan nan, an ba manya 21 ko dai abincin furotin na dabba ko abincin furotin na shuka. Binciken ya gano babu wani bambanci a cikin ci, koshi, ko cin abinci tsakanin abinci biyu.
Yana taimakawa sarrafa sukarin jini
Nau'in ciwon sukari na 2 wata muhimmiyar matsalar lafiya ce a duniya. Ana siffanta shi da yawan sukarin jini saboda samuwar juriyar insulin a cikin jiki.
Wasu 'yan bincike sun sanya gram 10-20 a cikin abincin yau da kullum na akalla wata guda. flax iri foda An gano cewa mutanen da ke da nau'in ciwon sukari na 2 da suka ci gaba da ciwon sukari sun sami raguwa 8-20% a cikin matakan sukarin jininsu.
Wannan tasirin rage sukari na jini shine musamman flax irisaboda rashin narkewar abun da ke cikin fiber. Bincike ya gano cewa fiber mara narkewa yana rage sakin sukari kuma yana rage sukarin jini.
Yana inganta lafiyar narkewa
karatun dabbobi, kari na flaxseedAn nuna cewa abarba na iya inganta lafiyar flora na hanji. 'Ya'yan flaxFiber mai narkewa a cikinta yana taimakawa narkewa.
'Ya'yan flaxlaxative Properties yadu amfani ga. 'Ya'yan flax Shan ruwa da yawa bayan cin abinci yana taimakawa wajen hana maƙarƙashiya.
'Ya'yan flax Abubuwan fatty acid na omega 3 da ke cikinta na iya taimakawa rage kumburi da kare rufin sashin GI. A cikin mutanen da ke da tsarin narkewar abinci mai kyau, tsaba suna haɓaka furen hanji masu amfani.
Yana kare zuciya
'Ya'yan flaxAn gano cewa omega 3 fatty acids a cikin abinci yana rage haɗarin cututtukan zuciya. Hakanan yana taimakawa inganta aikin jijiyoyin jini.
An gano alpha-linoleic acid (ALA) a cikin tsaba don rage abubuwan da ke haifar da kumburi a cikin jiki. 'Ya'yan flaxOmega-3s a cikin itacen al'ul kuma na iya taimakawa wajen magance cututtukan arthritis da kumburi ya haifar.
Zai iya rage ciwon haila
Cin tsaban flaxzai iya daidaita ovulation a cikin mata. A kai a kai flax iri matan da suka ci an same su suna fitar da kwai tare da kowace al'ada. Hakanan zai iya taimakawa wajen rage ciwon haila.
Wani bincike mai mahimmanci flax iriTa ce yana iya taimakawa wajen rage zafi.
Gluten-free
'Ya'yan flaxYana da babban madadin hatsi mai ɗauke da alkama. Idan kuna da rashin haƙuri na gluten, za ku sami matsala wajen narkewar yawancin hatsi. 'Ya'yan flaxcutar celiac Yana da babban abinci ga waɗanda ke da ji na alkama.
Amfanin flaxseed ga mata masu juna biyu
'Ya'yan flax Yana da wadataccen tushen fiber, omega 3 da furotin mai kyau, wanda mata masu ciki ke bukata. Fiber na iya taimakawa wajen magance maƙarƙashiya da ke faruwa a lokacin daukar ciki. Protein da omega 3s suna da mahimmanci ga lafiyar yaro.
Amfanin flaxseed ga fata
'Ya'yan flaxOmega 3 fatty acid yana taimakawa wajen lafiyar fata. Moisturizes da santsi fata. Karatu, flax iri ya nuna cewa ƙarin abincin da ake ci zai iya daidaita magungunan anti-da pro-inflammatory da kuma inganta tsufa.
'Ya'yan flax, psoriasis Hakanan yana iya taimakawa wajen magance yanayi irin su eczema da eczema, amma babu wata shaida kai tsaye ga wannan.
'Ya'yan flaxIts anti-inflammatory Properties kuma iya magance kumburi fata. Bisa ga binciken dabba, maganin antioxidants a cikin tsaba na iya taimakawa wajen rage hadarin ciwon daji na fata.
'Ya'yan flaxKuna iya amfani da shi azaman abin rufe fuska. Danyen zuma cokali biyu, ruwan lemon tsami cokali daya, da cokali daya man linseedhada shi. Aiwatar da cakuda kai tsaye a fuskarka. A bar shi na tsawon mintuna 15 sannan a wanke shi da ruwan al'ada. Yi shi kowace rana da safe.
Amfanin flaxseed ga gashi
Yawancin gashi ana danganta shi da rashin omega 3 fatty acids. 'Ya'yan flax Saboda yana da wadata a cikin wadannan acid mai kitse, bisa ga binciken dabbobi, yana ƙarfafa gashi, inganta ingancin gashi da asarar gashiabin da yake fada da shi.
Hakanan yana iya taimakawa hana yanayin da ake kira cicatricial alopecia, yanayin asarar gashi na dindindin wanda kumburi ya haifar.
Rage nauyi tare da flaxseed
Calories a cikin flaxseed yana da ƙasa. Yana iya taimakawa asarar nauyi ta hanyar haɓaka metabolism, inganta narkewa, rage kumburi da samar da satiety. Flaxseed don rasa nauyi fa'idojin sune kamar haka;
Omega 3 fatty acid yana rage kumburi
Cin tsaban flaxyana taimakawa wajen daidaita ma'auni na omega 3 zuwa omega 6, don haka rage yiwuwar kumburi na yau da kullum da nauyin nauyi.
Fiber na abinci yana kiyaye ku sosai
Fiber na abinci shine nau'in carbohydrate wanda ɗan adam ba zai iya narke ko sha ba. Ana samun mafi yawa a cikin nau'i mai narkewa da maras narkewa a cikin dukan hatsi, kwayoyi, kayan lambu da 'ya'yan itatuwa.
'Ya'yan flax Ya ƙunshi duka fiber mai narkewa (danko mucilage) da fiber mara narkewa (lignin da cellulose). Fiber mai narkewa yana samar da wani abu mai kama da gel wanda ke rage jinkirin ɗaukar abinci a cikin sashin narkewar abinci. Wannan yana sa ku ji koshi na dogon lokaci.
Fiber mara narkewa yana tallafawa ci gaban ƙwayoyin cuta masu kyau. Bakteriya na hanji sai taki zaren abinci mai narkewa. short sarkar m acid yana samarwa. Wadannan gajerun acid fatty acid suna taimakawa inganta metabolism.
Yana da tushen furotin
'Ya'yan flax Yana da arziki a cikin furotin. Giram 100 nasa ya ƙunshi kusan gram 18.29 na furotin. Sunadaran suna taimakawa wajen gina tsoka maras nauyi yana ba da jiki siriri da kamanni. Haka kuma tsokoki sun ƙunshi ƙarin mitochondria (kwayoyin sel waɗanda ke taimakawa canza glucose zuwa ATP), don haka yana ba da haɓaka mai ƙarfi ga metabolism.
Lignans suna cire gubobi
'Ya'yan flax Ya ƙunshi kusan sau 800 fiye da lignans fiye da sauran tsire-tsire. Wadannan mahadi na phenolic suna aiki azaman antioxidants waɗanda ke taimakawa lalata radicals kyauta. Masu tsattsauran ra'ayi suna da haɗari yayin da suke haifar da lalacewar DNA, wanda ke haifar da kumburi mara ƙarancin ƙima. Wannan yana haifar da kiba, juriya na insulin, da nau'in ciwon sukari na 2.
Nutrition Journal Wani binciken da aka buga ta gram 40 flax iri foda tabbatar da cewa cinyewa yana taimakawa rage kumburi da juriya na insulin.
low a cikin adadin kuzari
wani tablespoon ƙasa flaxseed Ya ƙunshi kimanin adadin kuzari 55. Hakanan yana ba da gram 18 na furotin da wasu fiber na abinci don kiyaye ku na tsawon lokaci. Ta wannan hanyar, zaku iya ƙirƙirar ƙarancin kalori cikin sauƙi, ba da damar jiki don amfani da glycogen da mai da aka adana.
Amfani da flaxseed
- 'Ya'yan flax Hanya mafi kyau don cinye shi shine a cikin sigar sa ta tsiro. Yin jiƙa da tsiro su yana kawar da phytic acid kuma yana ƙara shayar da ma'adinai. Kuna iya jiƙa tsaba a cikin ruwan dumi na minti 10 ko a cikin ruwan sanyi na tsawon awanni 2.
– Cinye tsaba da ruwa mai yawa.
- Kuna iya ƙara tsaba zuwa hatsin ku na safe ko kuma abincin safe. Hakanan zaka iya ƙara shi zuwa salads.
- Cin tsaban flax Mafi kyawun lokacin karin kumallo shine farkon safiya tare da karin kumallo.
Menene illolin Flaxseed?
'Ya'yan flax na iya haifar da illa ga wasu mutane. Yawan amfani da waɗannan tsaba na iya haifar da mummunan sakamako kamar tashin zuciya, maƙarƙashiya, kumburin ciki da ciwon ciki.
Za a iya rage sukarin jini
'Ya'yan flax Saboda yana iya rage matakan sukari na jini, mutanen da suka riga sun sha maganin ciwon sukari na iya fuskantar damuwa ƙarancin matakan sukari na jini idan sun cinye da yawa. Yana da amfani a nemi taimako daga likita a wannan batun.
Mai Rage Hawan Jini
'Ya'yan flax yana taimakawa rage hawan jini. Duk da haka, tsaba na iya haifar da hypotension (ƙananan jini sosai) idan an sha tare da magunguna don magance cutar hawan jini. Don haka, mutanen da ke shan magungunan hawan jini ya kamata su yi hankali.
Zai iya rage zubar jini
Bincike ya nuna cewa omega 3 fatty acid na iya rage daskarewar jini da kuma kara zubar jini.
Mutanen da ke fama da ciwon jini bai kamata su sha ba, saboda tsaba suna da wadata a cikin omega 3 fatty acids kuma suna iya nuna raguwa mai yawa a cikin jini. Hakanan, aƙalla makonni biyu kafin tiyata flax iri kada ku cinye.
Zai Iya Daɗa Haɓaka Yanayin Hormone
'Ya'yan flax Yana kwaikwayon hormone estrogen, wanda zai iya tsananta yanayin yanayin hormone kamar nono, mahaifa, ovaries, da fibroids na mahaifa.
Yana iya haifar da Matsaloli Lokacin Ciki da Shayarwa
Saboda tsaba na iya kwaikwayon estrogen, suna iya haifar da matsala a cikin mata masu ciki da masu shayarwa. Da fatan za a tuntuɓi likita kafin amfani.
Nawa ya kamata ku ci flaxseed kullum?
Amfanin kiwon lafiya da aka ambata a cikin binciken da ke sama shine kawai cokali 1 na ƙasa a rana flax iri lura da.
Koyaya, shan cokali 5 (gram 50) kowace rana flax iriAna ba da shawarar yin amfani da ƙasa da ƙasa
A sakamakon haka;
'Ya'yan flax Ya ƙunshi mai yawa fiber da omega 3 fatty acids, wannan abun ciki yana ba da fa'idodin kiwon lafiya iri-iri. Wadannan iri zasu iya taimakawa wajen yaki da ciwon daji, magance ciwon sukari, da inganta asarar nauyi.
Koyaya, yawan amfani da shi na iya haifar da mummunan sakamako. Saboda haka, kuna cinyewa flax iriKula da adadin
