Flax Seed yog dab tsi, Nws siv li cas? Cov txiaj ntsig, kev puas tsuaj thiab khoom noj muaj nqis

Cov noob flaxNws yog nplua nuj nyob rau hauv omega 3 fatty acids, fiber thiab proteins. Nws kuj muaj lignans, uas muaj zog antioxidant teebmeem. Nrog rau cov khoom no, nws tuaj yeem txo qhov kev pheej hmoo ntawm qee hom mob qog noj ntshav thiab pab kho mob ntshav qab zib. Ntxiv mus noob flaxNws tau hais tias nws tuaj yeem pab slimming, txhim kho digestive noj qab haus huv thiab tiv thaiv lub plawv.

no "Dab tsi yog cov txiaj ntsig ntawm flax noob", "Dab tsi yog flaxseed zoo rau", "Puas flaxseed tsis muaj zog", "Vitamin dab tsi muaj nyob rau hauv flax", "Puas flaxseed ua hauj lwm txoj hnyuv", "Yuav ua li cas siv flaxseed nyob rau hauv kev noj haus", "Yuav ua li cas noj flaxseed" teb rau koj cov lus nug…

Khoom noj khoom haus tus nqi ntawm Flaxseed

Cov noob flaxMuaj xim av thiab kub ntau yam xim av thiab kub uas muaj cov khoom noj sib npaug. 1 tablespoon (7 grams) cov ntsiab lus ntawm flaxseed yog raws li nram no;

Calorie ntau ntau: 37

Protein: 3% ntawm RDI

Carbs: 1% ntawm RDI

Fiber ntau: 8% ntawm RDI

Saturated rog: 1% ntawm RDI

Monounsaturated rog: 0,5 grams

Polyunsaturated rog: 2,0 grams

Omega 3 fatty acids: 1597 mg

Vitamin B1: 8% ntawm RDI

Vitamin B6: 2% ntawm RDI

Folate: 2% ntawm RDI

Calcium: 2% ntawm RDI

Hlau: 2% ntawm RDI

Magnesium: 7% ntawm RDI

Phosphorus: 4% ntawm RDI

Potassium: 2% ntawm RDI

Dab tsi yog cov txiaj ntsig ntawm Flaxseed?

High nyob rau hauv Omega 3 fatty acids

Cov noob flax, zoo tshaj plaws rau cov neeg tsis noj ntses thiab cov neeg tsis noj nqaij omega 3 fatty acid yog qhov chaw. Cov noob no muaj cov nplua nuj ntawm alpha-linolenic acid (ALA), cov nroj tsuag raws li omega 3 fatty acids.

ALA yog ib qho ntawm ob qho tseem ceeb fatty acids uas yuav tsum tau los ntawm cov khoom noj uas peb noj; Peb lub cev tsis tuaj yeem tsim lawv. tsiaj tshawb fawb, noob flaxNws tau pom tias ALA hauv daim siab tiv thaiv nag lossis daus ntawm cov roj cholesterol hauv cov hlab ntsha ntawm lub plawv, txo qhov mob ntawm cov hlab ntsha thiab inhibits qog loj hlob.

Ib txoj kev tshawb fawb Costa Rican suav nrog 3638 tus neeg pom tias cov neeg uas noj ALA ntau dua muaj kev pheej hmoo ntawm plawv nres ntau dua li cov neeg uas noj ALA tsawg dua.

Tsis tas li ntawd, kev tshuaj xyuas loj ntawm 250 cov kev tshawb fawb uas muaj ntau dua 27 tus neeg pom tias ALA txo qis kev pheej hmoo ntawm mob plawv los ntawm 14%.

Ntau cov kev tshawb fawb tau txuas ALA kom txo qis kev pheej hmoo ntawm mob stroke. Tsis tas li, kev tshuaj xyuas tsis ntev los no ntawm cov ntaub ntawv soj ntsuam tau xaus lus tias cov txiaj ntsig kev noj qab haus huv ntawm ALA piv nrog eicosapentaenoic acid (EPA) thiab docosahexaenoic acid (DHA) zoo ib yam.

Ib qho chaw nplua nuj ntawm lignans uas tuaj yeem txo qis kev pheej hmoo mob qog noj ntshav

Lignans yog cov nroj tsuag nrog cov tshuaj antioxidant thiab cov tshuaj estrogen, ob qho tib si uas txo qis kev pheej hmoo mob qog noj ntshav thiab txhawb kev noj qab haus huv. Cov noob flax Nws muaj 800 npaug ntawm lignans ntau dua li lwm cov zaub mov cog.

kev soj ntsuam, noob flax Nws qhia tau hais tias kev pheej hmoo mob qog noj ntshav ntawm lub mis qis dua rau cov neeg noj, tshwj xeeb tshaj yog nyob rau hauv cov poj niam postmenopausal.

Tsis tas li ntawd, raws li kev tshawb fawb Canadian uas muaj ntau dua 6000 tus poj niam, noob flax Cov neeg uas noj nws yog 18% tsawg dua yuav mob qog noj ntshav.

flax noob Tsis tas li ntawd, nws tau raug txiav txim siab kom muaj peev xwm tiv thaiv kab mob qog noj ntshav thiab qog nqaij hlav hauv cov chaw kuaj mob thiab tsiaj txhu. Txawm li cas los xij, xav tau kev tshawb fawb ntxiv kom paub meej qhov no.

Kev noj zaub mov muaj fiber ntau

ib tablespoon noob flaxNws muaj 3 grams fiber ntau, uas yog 8-12% ntawm qhov pom zoo noj txhua hnub rau cov txiv neej thiab poj niam. Ntxiv mus, noob flaxMuaj ob hom kev noj haus fiber ntau - soluble (20-40%) thiab insoluble (60-80%).

Cov fiber ntau no yog fermented los ntawm cov kab mob hauv cov hnyuv loj, ua rau cov quav thiab ua rau lub plab zom mov ntau dua.

Soluble fiber txhim kho qhov sib xws ntawm cov khoom hauv plab hnyuv thiab ua rau qeeb qeeb ntawm kev zom zaub mov. Qhov no pab txo cov ntshav qab zib thiab cov cholesterol.

Ntawm qhov tod tes, insoluble fiber ntau tso cai rau dej ntau los khi rau cov quav, ua rau nws cov khoom loj thiab ua rau cov quav mos. Qhov no muaj txiaj ntsig zoo hauv kev tiv thaiv cem quav thiab chim siab plob tsis so tswj syndrome Nws muaj txiaj ntsig zoo rau cov neeg muaj kab mob diverticular lossis kab mob diverticular.

txhim kho cov cholesterol

Cov noob flaxLwm qhov txiaj ntsig kev noj qab haus huv yog nws lub peev xwm txo qis cov roj cholesterol. Hauv kev tshawb fawb ntawm cov neeg uas muaj cov roj cholesterol siab, 3 tablespoons ib hnub rau peb lub hlis noj flax noob, txo qis "phem" LDL roj cholesterol los ntawm yuav luag 20%.

Lwm txoj kev tshawb fawb ntawm cov neeg mob ntshav qab zib tau pom tias noj 1 tablespoon ntawm flaxseed hmoov txhua hnub rau ib hlis ua rau 12% nce hauv "zoo" HDL cholesterol.

30 grams tauj ib hnub rau cov poj niam postmenopausal noob flax Kev noj haus txo tag nrho cov roj (cholesterol) thiab LDL cov cholesterol los ntawm kwv yees li 7% thiab 10%, feem. Cov teebmeem no noob flaxvim fiber.

txo cov ntshav siab

Cov noob flax Kev tshawb fawb tau tsom mus rau nws lub peev xwm los txo cov ntshav siab.

30 grams tauj ib hnub rau rau lub hlis hauv kev tshawb fawb Canadian noob flax Cov ntshav siab systolic thiab diastolic ntawm cov neeg noj zaub mov poob qis los ntawm 10 mmHg thiab 7 mmHg, feem.

Rau cov neeg uas tau kho ntshav siab dhau los noob flax Nws ntxiv txo cov ntshav siab thiab txo cov neeg mob uas tsis tswj ntshav siab los ntawm 17%.

Tsis tas li ntawd, saib cov ntaub ntawv los ntawm 11 kev tshawb fawb, ib lub sij hawm ntau tshaj peb hnub noj flax noob, txo cov ntshav siab los ntawm 2 mmHg.

Thaum qhov no yuav zoo li tsis tseem ceeb, 2 mmHg txo cov ntshav siab tuaj yeem txo qhov kev pheej hmoo ntawm kev tuag los ntawm kev mob stroke los ntawm 10% thiab kev pheej hmoo ntawm kev tuag los ntawm kab mob plawv los ntawm 7%.

Muaj cov protein zoo

Cov noob flaxNws yog cov nroj tsuag uas muaj protein ntau. Cov noob flaxNws cov protein yog nplua nuj nyob rau hauv cov amino acids xws li arginine, aspartic acid thiab glutamic acid.

Ntau qhov kev sim thiab cov tsiaj tshawb fawb tau pom tias cov protein no pab txhim kho kev tiv thaiv kab mob, txo cov roj cholesterol, tiv thaiv qog, thiab muaj cov khoom tiv thaiv kab mob.

Hauv kev tshawb fawb tsis ntev los no, 21 cov neeg laus tau txais cov tsiaj protein noj lossis zaub mov muaj protein ntau. Txoj kev tshawb nrhiav pom tsis muaj qhov sib txawv ntawm kev qab los noj mov, satiety, lossis kev noj zaub mov ntawm ob pluas noj. 

Pab tswj cov ntshav qab zib

Hom 2 mob ntshav qab zib yog ib qho teeb meem kev noj qab haus huv tseem ceeb thoob ntiaj teb. Nws yog tus cwj pwm los ntawm cov ntshav qab zib siab vim yog kev tsim cov tshuaj insulin hauv lub cev.

Qee qhov kev tshawb fawb muab 10-20 grams hauv lawv cov khoom noj txhua hnub rau tsawg kawg ib hlis. flax noob hmoov Nws pom tias cov neeg mob ntshav qab zib hom 2 uas tau ntxiv nrog cov ntshav qab zib muaj qhov txo qis ntawm 8-20% ntawm lawv cov ntshav qab zib.

Qhov no ntshav qab zib txo cov nyhuv tshwj xeeb noob flaxvim nws cov ntsiab lus fiber ntau insoluble. Cov kev tshawb fawb tau pom tias cov fiber ntau insoluble slows cov suab thaj thiab txo cov ntshav qab zib. 

Txhim kho digestive noj qab haus huv

tsiaj tshawb fawb, flaxseed ntxivNws tau raug pom tias pineapple tuaj yeem txhim kho kev noj qab haus huv ntawm cov hnyuv. Cov noob flaxSoluble fiber nyob rau hauv nws pab digestion.

Cov noob flax laxative zog dav siv rau. Cov noob flax Kev haus dej ntau tom qab noj mov pab tiv thaiv cem quav.

Cov noob flax Omega 3 fatty acids nyob rau hauv nws tuaj yeem pab txo qhov mob thiab tiv thaiv cov kab mob GI. Hauv cov neeg uas muaj lub plab zom mov noj qab haus huv, cov noob txhawb cov plab hnyuv muaj txiaj ntsig.

Tiv thaiv lub siab

Cov noob flaxNws tau pom tias omega 3 fatty acids nyob rau hauv cov zaub mov txo qhov kev pheej hmoo ntawm kab mob plawv. Nws kuj pab txhim kho kev ua haujlwm ntawm cov hlab ntsha. 

fights mob

Cov alpha-linoleic acid (ALA) nyob rau hauv cov noob tau pom los txo cov tshuaj tiv thaiv kab mob hauv lub cev. Cov noob flaxOmega-3s hauv cedar kuj tseem tuaj yeem pab kho mob caj dab los ntawm o.

Tej zaum yuav txo qhov mob khaub thuas

Noj cov noob flaxtuaj yeem tswj ovulation hauv cov poj niam. Tsis tu ncua noob flax Cov poj niam uas noj nws tau pom tias ovulate nrog txhua lub caij nyoog poj niam. Nws kuj tseem tuaj yeem pab txo qhov mob khaub thuas.

Lwm qhov kev tshawb fawb tseem ceeb noob flaxNws hais tias nws tuaj yeem pab daws qhov kub nyhiab. 

Gluten dawb

Cov noob flaxNws yog lwm txoj hauv kev zoo rau gluten-muaj nplej. Yog tias koj muaj gluten intolerance, koj yuav muaj teeb meem zom zaub mov feem ntau. Cov noob flax kab mob celiac Nws yog superfood rau cov neeg uas muaj gluten rhiab heev.

Cov txiaj ntsig ntawm flaxseed rau cov poj niam cev xeeb tub

Cov noob flax Nws yog cov nplua nuj ntawm fiber ntau, omega 3 thiab cov protein zoo, uas cov poj niam cev xeeb tub xav tau. Fiber tuaj yeem pab kho cem quav uas tshwm sim thaum cev xeeb tub. Protein thiab omega 3s tseem ceeb heev rau tus menyuam txoj kev noj qab haus huv.

Cov txiaj ntsig ntawm flaxseed rau daim tawv nqaij

Cov noob flaxOmega 3 fatty acids pab txhawb kev noj qab haus huv ntawm daim tawv nqaij. Moisturizes thiab smoothes ntawm daim tawv nqaij. Kev tshawb fawb, noob flax qhia tau hais tias kev noj zaub mov ntxiv tuaj yeem sib npaug cov tshuaj tiv thaiv thiab tiv thaiv kab mob thiab txhawb kev laus noj qab haus huv.

Cov noob flax, psoriasis Nws kuj tseem tuaj yeem pab kho cov mob xws li eczema thiab eczema, tab sis tsis muaj pov thawj ncaj qha rau qhov no.

Cov noob flaxNws cov tshuaj tiv thaiv kab mob tuaj yeem kho cov tawv nqaij o. Raws li kev tshawb fawb tsiaj, cov tshuaj antioxidants hauv cov noob tuaj yeem pab txo qis kev pheej hmoo ntawm mob qog noj ntshav.

Cov noob flaxKoj tuaj yeem siv nws ua daim npog ntsej muag. Ob tablespoons raw zib mu, ib teaspoon ntawm tshiab txiv qaub kua txiv, thiab ib tablespoon ntawm linseed yog'isib tov nws. Siv cov sib tov ncaj qha rau ntawm koj lub ntsej muag. Tso nws rau 15 feeb thiab ntxuav nws nrog dej ib txwm. Ua txhua hnub thaum sawv ntxov.

Flaxseed pab rau cov plaub hau

Cov plaub hau brittle feem ntau yog vim tsis muaj omega 3 fatty acids. Cov noob flax Vim hais tias nws yog nplua nuj nyob rau hauv cov fatty acids, raws li kev tshawb fawb tsiaj, nws ntxiv dag zog rau cov plaub hau, txhim kho plaub hau zoo thiab plaub hau poobyam nws tau tawm tsam.

Nws kuj tseem yuav pab tiv thaiv tus mob hu ua cicatricial alopecia, ib qho mob ntawm cov plaub hau tas mus li los ntawm o.

Poob poob nrog Flaxseed

Calories nyob rau hauv flaxseed qis. Nws tuaj yeem pab poob phaus los ntawm kev ua kom cov metabolism hauv nrawm, txhim kho kev zom zaub mov, txo qhov mob thiab muab satiety. Flaxseed kom poob phaus cov txiaj ntsig muaj raws li hauv qab no;

Omega 3 fatty acids txo qhov mob

Noj cov noob flaxpab kom sib npaug ntawm qhov sib piv ntawm omega 3 rau omega 6, yog li txo qis qhov tshwm sim ntawm qhov mob thiab qhov hnyav nce.

Dietary fiber ua kom koj puv

Dietary fiber yog ib hom carbohydrate uas tib neeg tsis tuaj yeem zom lossis nqus tau. Nws yog feem ntau pom nyob rau hauv cov ntaub ntawv soluble thiab insoluble nyob rau hauv tag nrho cov nplej, ceev, zaub thiab txiv hmab txiv ntoo.

Cov noob flax Nws muaj ob qho tib si soluble fiber (mucilage gum) thiab insoluble fiber (Lignin thiab cellulose). Soluble fiber ua ib yam khoom zoo li gel uas ua rau qeeb qhov nqus ntawm cov zaub mov hauv lub plab zom mov. Qhov no ua rau koj zoo siab rau lub sijhawm ntev.

Insoluble fiber txhawb kev loj hlob ntawm cov kab mob plab zoo. Cov kab mob plab hnyuv ces ferment soluble dietary fiber. luv chain fatty acids tsim tawm. Cov luv-chain fatty acids no pab txhim kho cov metabolism.

Nws yog ib qho ntawm cov protein

Cov noob flax Nws yog nplua nuj nyob rau hauv protein. 100 grams ntawm nws muaj txog 18.29 grams protein. Proteins pab tsim cov nqaij ntshiv muab lub cev slim thiab toned tsos. Cov leeg kuj tseem muaj ntau dua mitochondria (cov cell organelles uas pab hloov cov piam thaj rau hauv ATP), yog li muab kev txhawb nqa loj rau cov metabolism.

Lignans tshem tawm cov co toxins

Cov noob flax Nws muaj li 800 npaug ntau dua lignans dua li lwm cov nroj tsuag. Cov phenolic tebchaw no ua cov tshuaj antioxidants uas pab tshem tawm cov dawb radicals. Dawb radicals yog qhov txaus ntshai vim lawv ua rau DNA puas tsuaj, ua rau mob qis qis. Qhov no ua rau rog rog, insulin tsis kam, thiab ntshav qab zib hom 2.

Nutrition Journal Kev tshawb fawb luam tawm los ntawm 40 grams flax noob hmoov paub tseeb tias noj nws pab txo qhov mob thiab tiv thaiv insulin.

tsawg calories

ib tablespoon av flaxseed Nws muaj txog 55 calories. Nws kuj tseem muab 18 grams ntawm cov protein thiab qee cov khoom noj muaj fiber ntau kom koj puv sijhawm ntev. Txoj kev no, koj tuaj yeem yooj yim tsim kom muaj calorie tsis txaus, muab lub sijhawm rau lub cev siv cov khoom khaws cia glycogen thiab rog.

Kev siv Flaxseed

- Cov noob flax Txoj kev zoo tshaj plaws los noj nws yog nyob rau hauv nws daim ntawv sprouted. Soaking thiab sprouting lawv tshem tawm phytic acid thiab kuj nce mineral absorption. Koj tuaj yeem tsau cov noob hauv dej sov rau 10 feeb lossis hauv dej txias rau 2 teev.

- Siv cov noob nrog dej kom ntau.

- Koj tuaj yeem ntxiv cov noob rau koj cov cereal thaum sawv ntxov lossis noj tshais smoothie. Koj tuaj yeem ntxiv nws rau zaub nyoos.

- Noj cov noob flax Lub sijhawm zoo tshaj plaws rau pluas tshais yog thaum sawv ntxov nrog pluas tshais.

Dab tsi yog qhov cuam tshuam ntawm Flaxseed?

Cov noob flax tej zaum yuav ua rau muaj kev phiv rau qee tus neeg. Kev noj ntau dhau ntawm cov noob no tuaj yeem ua rau muaj qhov tsis zoo xws li xeev siab, cem quav, tsam plab thiab mob plab.

Yuav txo cov ntshav qab zib

Cov noob flax Vim tias nws tuaj yeem txo cov ntshav qab zib, cov neeg uas twb tau noj tshuaj ntshav qab zib yuav muaj kev txhawj xeeb txog cov ntshav qab zib tsawg yog tias lawv haus ntau dhau. Nws yog qhov tsim nyog los nrhiav kev pab los ntawm kws kho mob hauv qhov no.

Yuav txo cov ntshav siab

Cov noob flax pab txo cov ntshav siab. Txawm li cas los xij, cov noob tuaj yeem ua rau hypotension ( ntshav siab heev) yog tias noj nrog cov tshuaj los kho cov ntshav siab. Yog li ntawd, cov neeg noj cov tshuaj ntshav siab yuav tsum ceev faj.

Tej zaum yuav qeeb ntshav txhaws

Cov kev tshawb fawb pom tau tias omega 3 fatty acids tuaj yeem txo cov ntshav txhaws thiab ua kom los ntshav.

Cov neeg uas muaj ntshav tsis txaus yuav tsum tsis txhob noj lawv, vim tias cov noob muaj nplua nuj nyob hauv omega 3 fatty acids thiab tuaj yeem ua rau muaj kev txo qis hauv cov ntshav txhaws. Tsis tas li ntawd, tsawg kawg yog ob lub lis piam ua ntej kev phais noob flax tsis txhob haus.

Tej zaum yuav ua rau cov tshuaj Hormone-rhiab heev

Cov noob flax Nws ua raws li cov tshuaj estrogen, uas tuaj yeem ua rau cov tshuaj hormones rhiab heev xws li lub mis, tsev menyuam, zes qe menyuam, thiab uterine fibroids.

Tej zaum yuav ua rau muaj teeb meem thaum cev xeeb tub thiab pub niam mis

Vim tias cov noob tuaj yeem ua cov tshuaj estrogen, lawv tuaj yeem ua teeb meem rau cov poj niam cev xeeb tub thiab lactating. Thov nrog kws kho mob tham ua ntej siv. 

Koj yuav tsum noj flaxseed ntau npaum li cas txhua hnub?

Cov txiaj ntsig kev noj qab haus huv tau sau tseg hauv cov kev tshawb fawb saum toj no tsuas yog 1 tablespoon av ib hnub noob flax pom nrog.

Txawm li cas los xij, 5 tablespoons (50 grams) txhua hnub noob flaxNws raug nquahu kom siv tsawg dua

Vim li ntawd;

Cov noob flax Nws muaj cov fiber ntau thiab omega 3 fatty acids, cov ntsiab lus no muaj ntau yam txiaj ntsig kev noj qab haus huv. Cov noob no tuaj yeem pab tua mob qog noj ntshav, kho ntshav qab zib, thiab txhawb kev poob phaus.

Txawm li cas los xij, kev noj ntau dhau tuaj yeem ua rau muaj kev phiv tsis zoo. Yog li ntawd, koj haus noob flaxThem mloog rau tus nqi ntawm