Flax osisiỌ bara ụba na omega 3 fatty acids, fiber na protein. Ọ nwekwara lignans, nke nwere mmetụta antioxidant dị ike. Site na ihe ndị a, ọ nwere ike belata ohere nke ụdị ọrịa cancer ụfọdụ ma nyere aka na ọgwụgwọ ọrịa shuga. Ọzọkwa mkpụrụ flaxA na-ekwu na ọ nwere ike inye aka slimming, melite ahụike digestive ma chebe obi.
ebe a "Gịnị bụ uru mkpụrụ flax", "Gịnị dị mma mkpụrụ flax", "Ọkụ flax ọ na-ada mbà", "Kedu vitamin dị na flaxseed", "flaxseed ọ na-arụ ọrụ eriri afọ", "Otu esi eji flaxseed na nri", "Otu esi eri flaxseed" Azịza nye ajụjụ gị…
Uru ihe oriri nke mkpụrụ flaxseed
Flax osisiEnwere ụdị agba aja aja na ọla edo dị iche iche nke aja aja na ọla edo na-edozi ahụ. 1 tablespoon (7 grams) flaxseed ọdịnaya bụ dị ka ndị a;
Calories: 37
Protein: 3% nke RDI
Carbohydrates: 1% nke RDI
Fiber: 8% nke RDI
Abụba juru eju: 1% nke RDI
Abụba monounsaturated: gram 0,5
Polyunsaturated abụba: 2,0 grams
Omega 3 fatty acids: 1597 mg
Vitamin B1: 8% nke RDI
Vitamin B6: 2% nke RDI
Folate: 2% nke RDI
Calcium: 2% nke RDI
Ígwè: 2% nke RDI
Magnesium: 7% nke RDI
Phosphorus: 4% nke RDI
Potassium: 2% nke RDI
Kedu uru flaxseed bara?
Omega-3 fatty acids dị elu
Flax osisi, maka ndị anaghị eri azụ na ndị anaghị eri anụ, kacha mma omega 3 fatty acid bụ isi iyi. Mkpụrụ ndị a nwere nnukwu isi iyi nke alpha-linolenic acid (ALA), isi iyi sitere na omega 3 fatty acids.
ALA bụ otu n'ime acid fatty abụọ dị mkpa nke a ga-enwetarịrị site na nri anyị na-eri; Ahụ anyị enweghị ike imepụta ha. ọmụmụ anụmanụ, mkpụrụ flaxE gosiputara na ALA n'ime imeju na-egbochi mmiri ozuzo nke cholesterol n'ime arịa ọbara nke obi, na-ebelata mbufụt na akwara akwara ma na-egbochi uto tumor.
Nnyocha e mere na Costa Rica nke metụtara mmadụ 3638 chọpụtara na ndị riri ALA nwere obere ihe ize ndụ nke nkụchi obi karịa ndị riri obere ALA.
Ọzọkwa, nnukwu nyocha nke ọmụmụ 250 metụtara ihe karịrị mmadụ 27 chọpụtara na ALA wedara ohere nke ọrịa obi site na 14%.
Ọtụtụ ọmụmụ ejikọtala ALA na obere ihe ize ndụ nke ọrịa strok. Ọzọkwa, nnyocha e mere n'oge na-adịbeghị anya nke data nleba anya kwubiri na uru ahụike obi nke ALA ma e jiri ya tụnyere eicosapentaenoic acid (EPA) na docosahexaenoic acid (DHA) yiri ya.
Ebe bara ụba nke lignans nwere ike ibelata ihe ize ndụ kansa
Lignans bụ ogige osisi nwere antioxidant na estrogenic Njirimara, nke abụọ na-ebelata ohere nke ọrịa cancer ma na-akwalite ahụ ike. Flax osisi Ọ nwere ugboro 800 karịa lignans karịa nri osisi ndị ọzọ.
ihe omumu ihe nleba anya, mkpụrụ flax Ọ na-egosi na ihe ize ndụ nke ọrịa cancer ara dị ala na ndị na-eri nri, karịsịa na ụmụ nwanyị postmenopausal.
Na mgbakwunye, dị ka otu nnyocha Canada nke metụtara ihe karịrị ụmụ nwanyị 6000 si kwuo, mkpụrụ flax Ndị na-eri ya dị pasent 18 na-enwechaghị ike ịmalite ọrịa kansa ara.
mkpụrụ flax Na mgbakwunye, e kpebisiri ike inwe ikike maka igbochi eriri afọ na ọrịa cancer akpụkpọ anụ na ụlọ nyocha na ọmụmụ anụmanụ. Agbanyeghị, achọrọ nyocha ọzọ iji kwado nke a.
Ọgaranya na eriri nri
otu tablespoon mkpụrụ flaxO nwere gram 3 nke eriri, nke bụ 8-12% nke oriri a na-atụ aro kwa ụbọchị maka ụmụ nwoke na ụmụ nwanyị. Ọzọkwa, mkpụrụ flaxNwere ụdị eriri nri abụọ - soluble (20-40%) na enweghị ike soluble (60-80%).
A na-agbakọ eriri duo a site na nje bacteria dị na nnukwu eriri afọ, na-ebuli stool ma na-eme ka ọ na-emegharị eriri afọ mgbe niile.
Fiber soluble na-eme ka ihe dị n'ime eriri afọ na-agbanwe agbanwe ma na-ebelata ọnụego mgbaze. Nke a na-enyere aka belata shuga ọbara na cholesterol.
N'aka nke ọzọ, eriri na-adịghị edozi ahụ na-enye ohere ka mmiri na-ejikọta ya na stool, na-amụba nnukwu ya ma mee ka stool dị nro. Nke a dị irè na igbochi afọ ntachi na eriri afọ mgbakasị ahụ Ọ bara uru maka ndị nwere ọrịa diverticular ma ọ bụ ọrịa diverticular.
na-eme ka cholesterol dịkwuo mma
Flax osisiUru ahụike ọzọ bụ ikike o nwere ibelata ọkwa cholesterol. N'ime nnyocha nke ndị nwere cholesterol dị elu, a na-aṅụ tablespoons 3 kwa ụbọchị maka ọnwa atọ na-eri mkpụrụ osisi flax, wedatara LDL cholesterol “ọjọọ” ihe fọrọ nke nta ka ọ bụrụ 20%.
Nnyocha ọzọ gbasara ndị nwere ọrịa shuga chọpụtara na ị were otu ngaji flaxseed ntụ ntụ kwa ụbọchị maka otu ọnwa butere mmụba 1% na “ezigbo” HDL cholesterol.
30 grams kwa ụbọchị na ụmụ nwanyị postmenopausal mkpụrụ flax Oriri were belata mkpokọta cholesterol na LDL cholesterol site na ihe dịka 7% na 10%, n'otu n'otu.Mmetụta ndị a mkpụrụ flaxn'ihi eriri.
na-ebelata ọbara mgbali
Flax osisi Nchọpụta lekwasịrị anya n'ikike o nwere ibelata ọbara mgbali n'ụzọ nkịtị.
gram 30 kwa ụbọchị maka ọnwa isii na ọmụmụ ihe Canada mkpụrụ flax Ọbara systolic na diastolic nke ndị na-eri nri belatara site na 10 mmHg na 7 mmHg, otu n'otu.
Maka ndị nwere ọgwụgwọ ọbara mgbali elu gara aga mkpụrụ flax Ọ gara n'ihu belata ọbara mgbali elu ma belata ọnụ ọgụgụ ndị ọrịa nwere ọbara mgbali elu na-achịkwaghị achịkwa site na 17%.
Ọzọkwa, na-elele data sitere na ọmụmụ 11, oge karịa ụbọchị atọ na-eri mkpụrụ osisi flax, wedara ọbara mgbali site na 2 mmHg.
Ọ bụ ezie na nke a nwere ike iyi ihe na-abaghị uru, mbelata 2 mmHg nke ọbara mgbali elu nwere ike belata ohere nke ọnwụ site na ọrịa strok site na 10% na ihe ize ndụ nke ọnwụ site na ọrịa obi site na 7%.
Nwere protein dị elu
Flax osisiỌ bụ isi iyi protein sitere na osisi. Flax osisiProtein ya bara ụba na amino acid dị ka arginine, aspartic acid na glutamic acid.
Ọtụtụ nyocha ụlọ nyocha na anụmanụ egosila na protein a na-enyere aka melite ọrụ ahụ ji alụso ọrịa ọgụ, na-ebelata cholesterol, na-egbochi etuto ahụ, ma nwee ihe mgbochi fungal.
N'ime nnyocha e mere n'oge na-adịbeghị anya, e nyere ndị okenye 21 ma ọ bụ nri protein anụmanụ ma ọ bụ nri protein osisi. Ọmụmụ ihe ahụ ahụghị ihe dị iche na agụụ, afọ ojuju, ma ọ bụ oriri n'etiti nri abụọ ahụ.
Na-enyere aka ịchịkwa shuga ọbara
Ụdị ọrịa shuga 2 bụ nsogbu ahụike dị mkpa n'ụwa niile. A na-eji ọkwa shuga dị n'ọbara mara ya n'ihi nguzobe insulin na-eguzogide n'ahụ.
Nnyocha ole na ole na-etinye gram 10-20 na nri ha kwa ụbọchị ma ọ dịkarịa ala otu ọnwa. mkpụrụ flax ntụ ntụ Ọ chọpụtara na ndị nwere ụdị ọrịa shuga 2 bụ ndị gbakwunyere ọrịa shuga nwere mbelata 8-20% na ọkwa shuga ọbara ha.
Mmetụta mbelata shuga ọbara a bụ karịsịa mkpụrụ flaxn'ihi eriri ya na-adịghị edozi ya. Nnyocha e mere achọpụtala na eriri na-adịghị emezi ya na-ebelata ntọhapụ nke shuga ma na-ebelata shuga ọbara.
Na-eme ka ahụ ike digestive dịkwuo mma
ọmụmụ anụmanụ, ihe mgbakwunye flaxseedE gosiputara na painiapulu nwere ike ime ka ahu ike nke osisi intestinal. Flax osisiFibre soluble n'ime ya na-enyere aka mgbari nri.
Flax osisiNjirimara laxative ọtụtụ ebe maka. Flax osisi Ịṅụ nnukwu mmiri mgbe ị risịrị nri na-enyere aka igbochi afọ ntachi.
Flax osisi Omega 3 fatty acids dị na ya nwere ike inye aka belata mbufụt ma chebe mkpuchi nke traktị GI. N'ime ndị nwere usoro mgbari nri dị mma, mkpụrụ ahụ na-akwalite ahịhịa eriri afọ bara uru.
Na-echebe obi
Flax osisiAchọpụtala na omega 3 fatty acids dị na nri na-ebelata ohere nke ọrịa obi. Ọ na-enye aka kwalite ịrụ ọrụ akwara.
Achọpụtala alfa-linoleic acid (ALA) dị na mkpụrụ osisi iji belata ogige pro-inflammatory na ahụ. Flax osisiOmega-3 dị na cedar nwekwara ike inye aka na-agwọ ọrịa ogbu na nkwonkwo nke mbufụt kpatara.
Enwere ike ibelata afọ mgbu
Na-eri mkpụrụ flaxnwere ike ịhazi ovulation na ụmụ nwanyị. Mgbe niile mkpụrụ flax ndị inyom riri ya ka a chọpụtara na ha na-amụ nwa n'oge oge ịhụ nsọ ọ bụla. Ọ nwekwara ike inye aka belata mgbu nke ịhụ nsọ.
Nnyocha ọzọ dị mkpa mkpụrụ flaxỌ na-ekwu na ọ nwere ike inye aka belata ọkụ ọkụ.
Gluten efu
Flax osisiỌ bụ ezigbo nhọrọ maka ọka nwere gluten. Ọ bụrụ na ị nwere anabataghị gluten, ị ga-enwe nsogbu ịgbari ọtụtụ ọka. Flax osisiọrịa celiac Ọ bụ nri dị ukwuu maka ndị nwere uche gluten.
Uru flaxseed maka ụmụ nwanyị dị ime
Flax osisi Ọ bụ isi iyi nke eriri, omega 3 na ezigbo protein, nke ndị inyom dị ime chọrọ. Fiber nwere ike inye aka na-agwọ afọ ntachi na-eme n'oge ime ime. Protein na omega 3 dị oke mkpa maka ahụike nwata.
Uru flaxseed maka akpụkpọ ahụ
Flax osisiOmega 3 fatty acids na-enye aka na ahụike anụ ahụ. Moisturizes na smoothes akpụkpọ. Ọmụmụ ihe, mkpụrụ flax na-egosi na mgbakwunye nri nwere ike ịhazi ogige mgbochi na pro-inflammatory ma kwalite ịka nká.
Flax osisi, ụkwara Ọ nwekwara ike inye aka na-agwọ ọrịa dịka eczema na eczema, mana enweghị ihe akaebe doro anya maka nke a.
Flax osisiNgwongwo ya na-egbochi mkpali nwekwara ike ịgwọ ọnya anụ ahụ. Dị ka ọmụmụ anụmanụ si kwuo, antioxidants dị na mkpụrụ osisi nwere ike inye aka belata ihe ize ndụ nke ọrịa cancer anụ ahụ.
Flax osisiỊ nwere ike iji ya dị ka ihe mkpuchi ihu. Nri ngaji abụọ nke mmanụ aṅụ na-adịghị, otu teaspoon nke ihe ọṅụṅụ lemon ọhụrụ, na otu tablespoon nke mmanụ linseedgwakọta ya. Tinye ngwakọta ahụ ozugbo na ihu gị. Hapụ ya maka nkeji iri na ise ma were mmiri nkịtị saa ya. Mee ya kwa ụbọchị n'ụtụtụ.
Mkpụrụ flaxseed bara uru maka ntutu isi
A na-ekwukarị ntutu na-agbaji agbawa n'ihi enweghị omega 3 fatty acids. Flax osisi N'ihi na ọ bara ụba na acid fatty a, dị ka ọmụmụ anụmanụ si kwuo, ọ na-ewusi ntutu ike, na-eme ka ntutu dịkwuo mma na ntutu isiihe ọ na-alụ ọgụ.
Ọ nwekwara ike inye aka gbochie ọnọdụ a na-akpọ cicatricial alopecia, ọnọdụ nke ntutu isi na-adịgide adịgide nke mbufụt kpatara.
Mbelata ibu na mkpụrụ flax
Calories dị na flaxseed dị ala. Ọ nwere ike inye aka belata ibu site n'ịgbalite metabolism, meziwanye mgbaze, belata mbufụt na inye satiety. Mkpụrụ flax iji felata uru dị ka ndị a;
Omega 3 fatty acids na-ebelata mbufụt
Na-eri mkpụrụ flaxna-enyere aka ịhazi oke nke omega 3 na omega 6, si otú a na-ebelata ohere nke mbufụt na-adịghị ala ala na uru ibu.
Fiber erimeri na-eme ka afọ ju gị
Fiber nri bụ ụdị carbohydrate nke mmadụ na-apụghị ịgbari ma ọ bụ banye. A na-ahụkarị ya n'ụdị soluble na enweghị mgbaze na ọka, aki, akwụkwọ nri na mkpụrụ osisi.
Flax osisi Ọ nwere ma eriri soluble (mucilage chịngọm) na eriri na-adịghị ike (lignin na cellulose). Fiber soluble na-etolite ihe dị ka gel nke na-ebelata nnabata nke nri na tract digestive. Nke a na-eme ka afọ ju gị ogologo oge.
Fiber na-adịghị soluble na-akwado uto nke nje bacteria dị mma. Nje bacteria na-enu nri na-agbapụta eriri nri soluble. obere yinye fatty acids na-emepụta. Acid abụba ndị a dị mkpụmkpụ na-enyere aka melite metabolism.
Ọ bụ isi iyi nke protein
Flax osisi Ọ bara ụba na protein. 100 grams nke ya nwere ihe dị ka gram 18.29 nke protein. Ndị na-edozi ahụ na-enyere aka iwulite uru ahụ dị nro na-eme ka ahụ dị gịrịgịrị ma dị nro. Anụ ahụ nwekwara ọtụtụ mitochondria (sel organelles na-enyere aka ịtụgharị glucose ka ọ bụrụ ATP), si otú a na-enye nkwalite dị ukwuu na metabolism.
Lignans na-ewepụ nsị
Flax osisi Ọ nwere ihe dị ka ugboro 800 karịa lignans karịa osisi ndị ọzọ. Ogige phenolic ndị a na-arụ ọrụ dị ka antioxidants nke na-enyere aka ịbọ ọbọ free radicals. Free radicals dị ize ndụ ka ha na-eme ka DNA mebie, na-eduga na-adịghị ala ala-ọkwa mbufụt. Nke a na-ebute oke ibu, nguzogide insulin, na ụdị ọrịa shuga 2.
Nutrition Journal Nnyocha e bipụtara site na gram 40 mkpụrụ flax ntụ ntụ kwadoro na iri ya na-enyere aka belata mbufụt na nguzogide insulin.
obere kalori
otu tablespoon ala flaxseed Ọ nwere ihe dị ka calorie 55. Ọ na-enyekwa gram 18 nke protein na ụfọdụ eriri nri iji mee ka afọ ju gị ogologo oge. N'ụzọ dị otú a, ị nwere ike ịmepụta ụkọ calorie ngwa ngwa, na-enye ahụ ohere iji glycogen na abụba echekwara.
Ojiji nke flaxseed
- Flax osisi Ụzọ kacha mma isi rie ya bụ n'ụdị ya pulitere. Imisa na ipulite ha na-ewepụ phytic acid ma na-abawanye nnabata ịnweta. Ị nwere ike gbanye mkpụrụ osisi na mmiri ọkụ maka nkeji iri ma ọ bụ na mmiri oyi maka awa 10.
– Were ọtụtụ mmiri na-eri mkpụrụ osisi.
- Ị nwere ike ịgbakwunye mkpụrụ osisi na ọka ụtụtụ gị ma ọ bụ nri ụtụtụ smoothie. I nwekwara ike itinye ya na salads.
- Na-eri mkpụrụ flax Oge kacha mma maka nri ụtụtụ bụ n'isi ụtụtụ na nri ụtụtụ.
Kedu ihe kpatara flaxseed?
Flax osisi nwere ike ịkpata mmetụta ọjọọ na ụfọdụ ndị mmadụ. Iri oke mkpụrụ osisi ndị a nwere ike ibute nsonaazụ ọjọọ dịka ọgbụgbọ, afọ ntachi, bloating na mgbu afọ.
Enwere ike belata shuga ọbara
Flax osisi N'ihi na ọ nwere ike iwetu ọkwa shuga dị n'ọbara, ndị na-aṅụrị ọgwụ shuga nwere ike ịnwe ọkwa shuga dị n'ọbara na-echegbu onwe ha ma ọ bụrụ na ha rie oke. Ọ bara uru ịchọ enyemaka n'aka dọkịta na nke a.
Nwere ike ibelata ọbara mgbali
Flax osisi na-enyere aka belata ọbara mgbali. Otú ọ dị, mkpụrụ osisi ahụ nwere ike ịkpata hypotension (ọbara mgbali elu dị oke ala) ma ọ bụrụ na ejiri ọgwụ na-agwọ ọbara mgbali elu. Ya mere, ndị na-aṅụ ọgwụ ọbara mgbali kwesịrị ịkpachara anya.
Nwere ike belata mkpụkọ ọbara
Nnyocha na-egosi na omega 3 fatty acids nwere ike ibelata mkpụkọ ọbara na ịbawanye ọbara ọgbụgba.
Ndị nwere nsogbu ọbara ọgbụgba ekwesịghị ịnara ha, n'ihi na mkpụrụ osisi ahụ bara ụba na omega 3 fatty acids ma nwee ike igosi mbelata dị ukwuu na mkpụkọ ọbara. Ọzọkwa, ọ dịkarịa ala izu abụọ tupu ịwa ahụ mkpụrụ flax erila.
Nwere ike ime ka ọnọdụ Mmetụta Hormone ka njọ
Flax osisi Ọ na-eṅomi hormone estrogen, nke nwere ike ime ka ọnọdụ hormone na-enwe mmetụta dị ka ara, akpanwa, ovaries, na fibroids uterine.
Nwere ike ịkpata nsogbu n'oge ime na nwa ara
N'ihi na mkpụrụ osisi nwere ike iṅomi estrogen, ha nwere ike ịkpata nsogbu na ụmụ nwanyị dị ime na ndị na-enye nwa ara. Biko kpọtụrụ dọkịta tupu eji.
Kedu mkpụrụ flax ole ka ị ga-eri kwa ụbọchị?
Uru ahụike ndị a kpọtụrụ aha n'ihe ọmụmụ ndị a dị n'elu bụ naanị otu tablespoon nke ala kwa ụbọchị mkpụrụ flax hụrụ na.
Otú ọ dị, 5 tablespoons (50 grams) kwa ụbọchị mkpụrụ flaxA na-atụ aro ka iji ihe na-erughị
N'ihi ya;
Flax osisi Ọ nwere nnukwu eriri na omega 3 fatty acids, ọdịnaya a na-enye uru ahụike dị iche iche. Mkpụrụ ndị a nwere ike inye aka ịlụso ọrịa kansa ọgụ, gwọọ ọrịa shuga, ma kwalite ọnwụ.
Otú ọ dị, ịṅụbiga mmanya ókè nwere ike ịkpata mmetụta ọjọọ. Ya mere, ị na-eri mkpụrụ flaxLezienụ anya na ego nke
