Nā hua flaxHe waiwai ia i ka omega 3 fatty acids, fiber a me nā protein. Loaʻa iā ia nā lignans, nona nā hopena antioxidant ikaika. Me kēia mau waiwai, hiki iā ia ke hōʻemi i ka pilikia o kekahi ʻano maʻi kanesa a kōkua i ka mālama ʻana i ka maʻi diabetes. Eia kekahi hua linoUa ʻōlelo ʻia he hiki ke kōkua i ka slimming, hoʻomaikaʻi i ke olakino digestive a pale i ka puʻuwai.
ʻaneʻi "He aha nā pōmaikaʻi o nā hua flax", "He aha ka maikaʻi o ka flaxseed", "Ke hoʻonāwaliwali ka flaxseed", "He aha nā huaora i loko o ka flaxseed", "Ke hana nei ka flaxseed i nā ʻōpū", "Pehea e hoʻohana ai i ka flaxseed i ka meaʻai", "Pehea e ʻai ai i ka flaxseed" pane i kāu mau nīnau…
ʻO ka waiwai ʻai o ka huaʻala
Nā hua flaxAia kekahi ʻano ʻulaʻula a me ke gula o ka ʻeleʻele a me ke gula i like ka meaʻai. 1 punetune (7 grams) maʻiʻo flaxseed penei;
Kalori: 37
Pākē: 3% o ka RDI
ʻO nā kalapona: 1% o ka RDI
Fiber: 8% o ka RDI
Ka momona momona: 1% o ka RDI
Monounsaturated momona: 0,5 grams
Ka momona polyunsaturated: 2,0 kalama
ʻO ka Omega 3 fatty acids: 1597 mg
Huaola B1: 8% o ka RDI
Vitamin B6: 2% o ka RDI
Folate: 2% o ka RDI
Calcium: 2% o ka RDI
Hao: 2% o ka RDI
Magnesium: 7% o ka RDI
Phosphorus: 4% o ka RDI
Potasuma: 2% o ka RDI
He aha nā pōmaikaʻi o ka huaʻala?
Kiʻekiʻe i ka Omega 3 fatty acids
Nā hua flax, no nā mea ʻai iʻa ʻole a me nā mea ʻai meaʻai, ʻoi aku ka maikaʻi ʻakika momona omega 3 ʻo ia ke kumu. Aia i loko o kēia mau hua kahi kumu waiwai o ka alpha-linolenic acid (ALA), kahi kumu kumu o ka omega 3 fatty acids.
ʻO ALA kekahi o nā ʻakika momona ʻelua e pono ke loaʻa mai nā meaʻai a mākou e ʻai ai; ʻAʻole hiki i ko mākou kino ke hana iā lākou. haʻawina holoholona, hua linoUa hōʻike ʻia ʻo ALA i loko o ke ake e pale ai i ka cholesterol mai ka hoʻopaʻa ʻana i loko o nā kīʻaha koko o ka puʻuwai, e hoʻemi i ka ʻāʻī i loko o nā aʻa, a ke kāohi i ka ulu ʻana o ka maʻi maʻi.
Ua ʻike ʻia kahi haʻawina ʻo Costa Rican e pili ana i ka poʻe 3638 ʻoi aku ka liʻiliʻi o ka poʻe i ʻai i ka ALA ma mua o ka poʻe i ʻai i ka ALA liʻiliʻi.
Eia kekahi, ʻo kahi loiloi nui o 250 mau haʻawina e pili ana ma mua o 27 mau kānaka i ʻike ua hoʻohaʻahaʻa ʻo ALA i ka pilikia o ka maʻi puʻuwai e 14%.
Ua hoʻopili nā haʻawina he nui i ka ALA i kahi pilikia haʻahaʻa o ka hahau. Eia kekahi, ua hoʻoholo ka loiloi hou o ka ʻikepili nānā ʻana i nā pono olakino o ka puʻuwai o ALA i hoʻohālikelike ʻia me ka eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA) ua like.
He kumu waiwai o nā lignans e hōʻemi ana i ka maʻi kanesa
ʻO nā lignans nā mea kanu me nā waiwai antioxidant a me estrogenic, ʻo ia mau mea ʻelua e hōʻemi i ka hopena o ka maʻi kanesa a hoʻoikaika i ke olakino. Nā hua flax Loaʻa iā ia he 800 mau manawa ʻoi aku ka lignans ma mua o nā meaʻai mea kanu ʻē aʻe.
nā haʻawina nānā, hua lino Hōʻike ia i ka haʻahaʻa o ka maʻi kanesa o ka umauma i ka poʻe e ʻai ana, ʻoi aku ka nui o nā wahine postmenopausal.
Eia kekahi, e like me ka noiʻi Kanada e pili ana ma mua o 6000 wahine, hua lino ʻO ka poʻe e ʻai ana he 18% ka liʻiliʻi o ka loaʻa ʻana o ka maʻi maʻi umauma.
hua flax Eia kekahi, ua hoʻoholo ʻia ka loaʻa ʻana o ka hiki ke pale i nā maʻi maʻi ʻili a me ka ʻili ma nā haʻawina a me nā holoholona. Eia naʻe, pono ka noiʻi hou ʻana e hōʻoia i kēia.
Nui i ka fiber meaʻai
he punetune hua linoLoaʻa iā ia he 3 grams o ka fiber, ʻo ia ka 8-12% o ka ʻai i kēlā me kēia lā no nā kāne a me nā wahine. Eia kekahi, hua linoLoaʻa i ʻelua ʻano o ka fiber dietary - soluble (20-40%) a me insoluble (60-80%).
Hoʻopili ʻia kēia fiber duo e ka bacteria i loko o ka ʻōpū nui, e hoʻomāhuahua ana i nā ʻōpū a hoʻoulu hou i ka neʻe ʻana o ka ʻōpū.
Hoʻomaikaʻi ka fiber soluble i ka paʻa ʻana o nā mea i loko o ka ʻōpū a hoʻolohi i ka wikiwiki o ka digestion. Kōkua kēia i ka hoʻohaʻahaʻa i ke kō koko a me ka cholesterol.
Ma ka ʻaoʻao ʻē aʻe, hiki i ka fiber insoluble ke hoʻonui i ka wai e hoʻopaʻa i ka waihona, e hoʻonui i kona nui a hoʻomaʻamaʻa i ka pahu. He kūpono kēia i ka pale ʻana i ka constipation a irritable bowel syndrome He mea maikaʻi ia no ka poʻe me ka maʻi diverticular a i ʻole ka maʻi diverticular.
hoʻomaikaʻi i ka cholesterol
Nā hua flaxʻO kekahi pōmaikaʻi olakino ʻo ia ka hiki ke hoʻohaʻahaʻa i nā pae cholesterol. Ma kahi noiʻi o ka poʻe me ka cholesterol kiʻekiʻe, 3 punetēpē i ka lā no ʻekolu mahina ʻai i nā hua olonā, ua hoʻohaʻahaʻa i ka "kino" LDL cholesterol ma kahi o 20%.
ʻO kekahi haʻawina e pili ana i ka poʻe me ka maʻi maʻi maʻi i ʻike ʻia ʻo ka lawe ʻana i 1 punetēpē o ka pauka flaxseed i kēlā me kēia lā no hoʻokahi mahina i hoʻonui ai i ka 12% ka piʻi ʻana o ka "maikaʻi" HDL cholesterol.
30 grams i kēlā me kēia lā i nā wahine postmenopausal hua lino ʻO ka hoʻohana ʻana i hōʻemi i ka kolamu a me ka LDL cholesterol ma kahi o 7% a me 10%, kēlā me kēia.ʻO kēia mau hopena hua linoma muli o ka fiber.
hoʻohaʻahaʻa i ke koko
Nā hua flax Ua nānā ka noiʻi i kona hiki ke hoʻohaʻahaʻa maoli i ke koko.
30 grams i kēlā me kēia lā no ʻeono mahina ma kahi noiʻi Kanada hua lino ʻO ke koko systolic a me ka diastolic o ka poʻe ʻai i hoʻemi ʻia e 10 mmHg a me 7 mmHg.
No ka poʻe i loaʻa i ka mālama koko ma mua hua lino Ua hoʻohaʻahaʻa hou ia i ke koko a hoʻemi i ka nui o nā maʻi me ke koko kiʻekiʻe ʻole i kaohi ʻia e 17%.
Eia kekahi, ke nānā nei i ka ʻikepili mai nā haʻawina 11, kahi manawa ʻoi aku ma mua o ʻekolu lā ʻai i nā hua olonā, hoemi i ke koko e 2 mmHg.
ʻOiai he mea ʻole kēia, ʻo ka hoʻemi ʻana o 2 mmHg i ke kahe koko hiki ke hoʻohaʻahaʻa i ka pilikia o ka make mai ka hahau ʻana e 10% a me ka make ʻana o ka maʻi maʻi ma ka 7%.
Loaʻa i ka protein kiʻekiʻe
Nā hua flaxHe kumu protein ma ka mea kanu. Nā hua flaxHe waiwai kona protein i nā amino acids e like me arginine, aspartic acid a me glutamic acid.
Ua hōʻike ʻia nā haʻawina he nui a me nā holoholona he kōkua kēia protein i ka hoʻomaikaʻi ʻana i ka hana immune, hoʻohaʻahaʻa i ka cholesterol, pale i nā ʻōpū, a loaʻa nā waiwai anti-fungal.
I loko o kahi noiʻi hou, ua hāʻawi ʻia nā pākeke 21 i kahi meaʻai protein holoholona a i ʻole kahi meaʻai protein mea kanu. ʻAʻole ʻike ʻia ka ʻokoʻa o ka ʻai, ka māʻona, a i ʻole ka ʻai ʻana ma waena o nā ʻai ʻelua.
Kōkua i ka mālama ʻana i ke kō koko
ʻO ka maʻi diabetes type 2 kahi pilikia olakino koʻikoʻi ma ka honua holoʻokoʻa. Hōʻike ʻia ia e ke kiʻekiʻe o ke kō koko koko ma muli o ka hoʻokumu ʻana o ka insulin resistance i ke kino.
Hoʻokomo kekahi mau haʻawina i ka 10-20 grams i kā lākou ʻai i kēlā me kēia lā no hoʻokahi mahina. pauda hua flax Ua ʻike ʻia ʻo ka poʻe me ka maʻi maʻi type 2 i hoʻohui ʻia me ka maʻi maʻi maʻi he 8-20% ka emi ʻana o ko lākou koko koko.
ʻO kēia ka hopena hoʻohaʻahaʻa i ke kō koko hua linoma muli o kona ʻano fiber insoluble. Ua ʻike nā haʻawina ʻo ka fiber insoluble e hoʻolohi i ka hoʻokuʻu ʻana o ke kō a hoʻohaʻahaʻa i ke kō koko.
Hoʻomaikaʻi i ke olakino digestive
haʻawina holoholona, hoʻonui i ka hua flaxUa hōʻike ʻia e hiki i ka pineapple ke hoʻomaikaʻi i ke olakino o ka pua ʻōpū. Nā hua flaxʻO ka fiber hiki ke hoʻoheheʻe ʻia i loko o ia mea kōkua i ka hoʻoemi ʻana.
Nā hua flaxwaiwai laxative hoʻohana nui ʻia no. Nā hua flax ʻO ka inu ʻana i ka wai nui ma hope o ka ʻai ʻana e pale i ka constipation.
Nā hua flax Hiki i ka omega 3 fatty acids ke kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū a me ka pale ʻana i ka uhi o ka ʻāpana GI. I loko o ka poʻe me kahi ʻōnaehana hoʻoheheʻe maikaʻi, hoʻolaha nā ʻanoʻano i ka flora intestinal pono.
Mālama i ka puʻuwai
Nā hua flaxUa ʻike ʻia ʻo ka omega 3 fatty acids i ka meaʻai e hoʻemi i ka pilikia o ka maʻi naʻau coronary. He kōkua nō hoʻi i ka hoʻomaikaʻi ʻana i ka hana ʻana o nā aʻa.
Ua ʻike ʻia ka alpha-linoleic acid (ALA) i loko o nā hua e hōʻemi i nā pūhui pro-inflammatory i loko o ke kino. Nā hua flaxHiki i nā omega-3 i loko o ke kedera ke kōkua i ka mālama ʻana i ka maʻi o ka maʻi ʻeha.
Hiki ke hoemi i ka manstrual cramps
ʻAi ʻana i nā hua flaxhiki ke hoʻoponopono i ka ovulation i nā wahine. Mau hua lino ʻO nā wahine i ʻai ia mea i ʻike ʻia e ovulate me kēlā me kēia kaʻina menstrual. Hiki ke kōkua i ka hōʻemi ʻana i ka maʻi menstrual cramps.
ʻO kekahi noiʻi nui hua linoUa ʻōlelo ʻo ia e hiki ke kōkua i ka hoʻomaha ʻana i ka wela wela.
ʻAʻohe gluten
Nā hua flaxHe koho maikaʻi loa ia i ka palaoa i loko o ka gluten. Inā loaʻa iā ʻoe ka gluten intolerance, pilikia ʻoe i ka ʻeli ʻana i ka hapa nui o nā kīʻaha. Nā hua flaxmaʻi celiac He meaʻai nui ia no ka poʻe me ka naʻau gluten.
ʻO nā pono o ka flaxseed no nā wahine hāpai
Nā hua flax He kumu waiwai ia o ka fiber, omega 3 a me ka protein maikaʻi, kahi e pono ai i nā wahine hāpai. Hiki i ka fiber ke kōkua i ka mālama ʻana i ka constipation i ka wā hāpai. He mea koʻikoʻi ka protein a me ka omega 3 i ke olakino o ke keiki.
Nā pōmaikaʻi o ka hua flax no ka ʻili
Nā hua flaxHāʻawi ka Omega 3 fatty acid i ke olakino o ka ʻili. Hoʻomaʻamaʻa a hoʻomaʻemaʻe i ka ʻili. Haʻawina, hua lino hōʻike i ka meaʻai meaʻai hiki ke kaulike i nā pūhui anti- a pro-inflammatory a hoʻoikaika i ka ʻelemakule olakino.
Nā hua flax, psoriasis Hiki ke kōkua i ka mālama ʻana i nā maʻi e like me ka eczema a me ka eczema, akā ʻaʻohe hōʻike pololei no kēia.
Nā hua flaxHiki i kona mau waiwai anti-inflammatory ke mālama i ka ʻili ʻili. Wahi a nā noiʻi holoholona, hiki i nā antioxidants i loko o nā hua ke kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi kanesa ʻili.
Nā hua flaxHiki iā ʻoe ke hoʻohana ma ke ʻano he pale maka. ʻElua punetēpuni o ka meli maka, hoʻokahi punetēpē o ka wai lemon hou, a me hoʻokahi punetune o ʻaila linseedhuikau. E noi pololei i ka hui ʻana ma kou alo. E waiho no 15 mau minuke a holoi me ka wai maʻamau. E hana i kēlā me kēia lā i ke kakahiaka.
Nā pōmaikaʻi o ka flaxseed no ka lauoho
Hoʻopili pinepine ʻia ka lauoho palupalu i ka nele o ka omega 3 fatty acids. Nā hua flax Ma muli o ka waiwai o kēia mau momona momona, e like me nā haʻawina holoholona, hoʻoikaika ia i ka lauoho, hoʻomaikaʻi i ka maikaʻi o ka lauoho a lauoho lauohoka mea ana i hakaka ai.
Hiki paha ke kōkua i ka pale ʻana i kahi maʻi i kapa ʻia ʻo cicatricial alopecia, kahi kūlana o ka nalowale o ka lauoho mau ma muli o ka mumū.
Hoʻemi paona me ka hua Flax
Calories i loko o ka flaxseed he haahaa. Hiki iā ia ke kōkua i ka pohō kaumaha ma o ka hoʻoikaika ʻana i ka metabolism, hoʻomaikaʻi i ka ʻai ʻana, hōʻemi i ka mumū a hāʻawi i ka satiety. ʻO ka flaxseed e lilo i ke kaumaha penei na pomaikai;
ʻO ka Omega 3 fatty acids e hoʻemi i ka mumū
ʻAi ʻana i nā hua flaxkōkua i ke kaulike ʻana i ka ratio o ka omega 3 i ka omega 6, no laila e hōʻemi i ka likelihood o ka ʻeha mau a me ke kaumaha.
ʻO ka fiber dietary e hoʻopiha iā ʻoe
ʻO ka fiber dietary kekahi ʻano o ka carbohydrate ʻaʻole hiki i ke kanaka ke hoʻoheheʻe a hoʻomohu. Loaʻa ka hapa nui ma nā ʻano hiki ke hoʻoheheʻe ʻia i loko o nā kīʻaha piha, nā nati, nā mea kanu a me nā huaʻai.
Nā hua flax Loaʻa iā ia nā fiber soluble (mucilage gum) a me ka fiber insoluble (lignin a me cellulose). Hoʻokumu ka fiber soluble i mea e like me ka gel e hoʻolōʻihi i ka ʻai ʻana o ka meaʻai i loko o ka ʻāpana digestive. Hoʻopiha kēia iā ʻoe no ka manawa lōʻihi.
Kākoʻo ka fiber insoluble i ka ulu ʻana o ka hua bacteria maikaʻi. A laila hoʻomoʻi ka ʻōpū i ka fiber meaʻai hiki ke hoʻoheheʻe ʻia. ʻakika momona kaulahao pōkole hua mai. ʻO kēia mau momona momona pōkole e kōkua i ka hoʻomaikaʻi ʻana i ka metabolism.
He kumu ia o ka protein
Nā hua flax He waiwai i ka protein. ʻO 100 grams o ia mea aia ma kahi o 18.29 grams o ka protein. Kōkua nā protein i ke kūkulu ʻana i ka ʻiʻo wīwī e hāʻawi ana i ke kino i kahi hiʻohiʻona māmā a me ke kani. ʻOi aku ka nui o ka mitochondria i loko o nā ʻiʻo (nā ʻāpana cell e kōkua i ka hoʻololi ʻana i ka glucose i ATP), no laila e hoʻoikaika nui i ka metabolism.
Hoʻopau nā Lignans i nā toxins
Nā hua flax Loaʻa iā ia ma kahi o 800 mau manawa o nā lignans ma mua o nā mea kanu ʻē aʻe. Ke hana nei kēia mau pūhui phenolic ma ke ʻano he antioxidants e kōkua i ka scavenge free radical. He pōʻino nā radical manuahi ʻoiai lākou e hoʻopōʻino ai i ka DNA, e alakaʻi ana i ka ʻeha haʻahaʻa haʻahaʻa. ʻO kēia ke kumu o ka momona, ka pale ʻana i ka insulin, a me ka maʻi diabetes type 2.
Nutrition Journal He haʻawina i paʻi ʻia e 40 grams pauda hua flax ua hōʻoia ʻia ʻo ka ʻai ʻana e kōkua i ka hōʻemi ʻana i ka ʻāʻī a me ka pale ʻana i ka insulin.
haʻahaʻa i nā calorie
he punetune hua flax lepo Aia ma kahi o 55 calories. Hāʻawi pū ia i 18 grams o ka protein a me kekahi fiber meaʻai e mālama iā ʻoe no ka lōʻihi. Ma kēia ala, hiki iā ʻoe ke hana maʻalahi i ka calorie deficit, e hāʻawi i ke kino i ka manawa e hoʻohana i ka glycogen i mālama ʻia a me ka momona.
Ka hoʻohana ʻana i ka hua flax
- Nā hua flax ʻO ke ala maikaʻi loa e ʻai ai ma kona ʻano sprouted. ʻO ka hoʻoulu ʻana a me ka hoʻoulu ʻana iā lākou e hoʻoneʻe i ka phytic acid a hoʻonui pū i ka absorption mineral. Hiki iā ʻoe ke hoʻoinu i nā hua i ka wai mahana no 10 mau minuke a i ʻole i ka wai anuanu no 2 mau hola.
- E ʻai i nā hua me ka nui o ka wai.
- Hiki iā ʻoe ke hoʻohui i nā hua i kāu cereal kakahiaka a i ʻole ka smoothie kakahiaka. Hiki iā ʻoe ke hoʻohui iā ia i nā salads.
- ʻAi ʻana i nā hua flax ʻO ka manawa maikaʻi loa no ka ʻaina kakahiaka ʻo ke kakahiaka nui me ka ʻaina kakahiaka.
He aha nā pōʻino o ka Flaxseed?
Nā hua flax hiki ke hoʻopilikia i kekahi poʻe. ʻO ka ʻai nui ʻana i kēia mau hua hiki ke alakaʻi i nā hopena maikaʻi ʻole e like me ka nausea, constipation, bloating a me ka ʻeha ʻōpū.
Hiki ke hoemi i ke koko koko
Nā hua flax No ka mea hiki ke hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō koko, hiki i ka poʻe i lawe mua i ka lāʻau maʻi diabetes ke loaʻa i ka haʻahaʻa haʻahaʻa haʻahaʻa o ke koko inā ʻai nui lākou. He mea pono ke imi i ke kokua mai ke kauka ma keia mea.
Hiki ke hoemi i ke koko
Nā hua flax kōkua i ka hoʻohaʻahaʻa i ke koko. Eia nō naʻe, hiki i nā hua ke hoʻoulu i ka hypotension (ke koko haʻahaʻa loa) inā lawe ʻia me nā lāʻau lapaʻau e mālama i ke koko kiʻekiʻe. No laila, e makaʻala ka poʻe e lawe ana i nā lāʻau koko koko.
Hiki ke hoʻolohi i ke koko
Hōʻike nā haʻawina e hiki i ka omega 3 fatty acids ke hōʻemi i ke kahe koko a hoʻonui i ke koko.
ʻAʻole pono ka poʻe me nā maʻi kahe koko e lawe iā lākou, no ka mea, ua waiwai nā hua i ka omega 3 fatty acids a hiki ke hōʻike i kahi hōʻemi nui o ke kahe koko. Eia kekahi, ma ka liʻiliʻi ʻelua pule ma mua o ke ʻoki ʻana hua lino mai hoopau.
Hiki ke hoʻonui i nā kūlana Hormone-Sensitive
Nā hua flax Hoʻohālike ia i ka hormone estrogen, hiki ke hoʻonui i nā kūlana pili i ka hormone e like me ka umauma, ka ʻōpū, nā ovaries, a me nā fibroids uterine.
Hiki ke pilikia i ka wā hāpai a me ka hānai ʻana
No ka mea hiki i nā hua ke hoʻohālike i ka estrogen, hiki iā lākou ke hoʻopilikia i nā wahine hāpai a me ka lactating. E ʻoluʻolu e nīnau i ke kauka ma mua o ka hoʻohana ʻana.
ʻEhia ka nui o ka hua flax āu e ʻai ai i kēlā me kēia lā?
ʻO nā pōmaikaʻi olakino i ʻike ʻia ma nā haʻawina ma luna nei he 1 punetune wale nō o ka lepo i ka lā hua lino nānā ʻia me.
Eia naʻe, 5 punetēpō (50 grams) i kēlā me kēia lā hua linoPaipai ʻia e hoʻohana ma lalo o
Ma ka hopena;
Nā hua flax Loaʻa iā ia ka fiber dense a me ka omega 3 fatty acids, hāʻawi kēia ʻike i nā pono olakino like ʻole. Hiki i kēia mau ʻanoʻano ke kōkua i ke kaua ʻana i ka maʻi kanesa, mālama i ka maʻi diabetes, a hoʻoikaika i ka pohō kaumaha.
Eia naʻe, hiki i ka hoʻohana nui ʻana ke kumu i nā hopena ʻaoʻao maikaʻi ʻole. No laila, ʻai ʻoe hua linoE nānā i ka nui o
