Kodi Flaxseed ndi Chiyani, Imagwiritsidwa Ntchito Bwanji? Ubwino, Zowopsa ndi Kufunika Kwazakudya

Mbeu za fulakesiLili ndi omega 3 fatty acids, fiber ndi mapuloteni. Mulinso ma lignans, omwe ali ndi mphamvu ya antioxidant. Ndi zinthu izi, zimatha kuchepetsa chiopsezo cha mitundu ina ya khansa ndikuthandizira kuchiza matenda a shuga. Komanso fulakesiAmanenedwa kuti amathandizira kuonda, kukonza kugaya chakudya komanso kuteteza mtima.

pano "Ubwino wa mbewu za fulakesi ndi chiyani", "Kodi flaxseed imathandiza bwanji", "Kodi flaxseed imafooketsa", "Mavitamini omwe ali mu flaxseed", "Kodi flaxseed imagwira ntchito m'matumbo", "Momwe mungagwiritsire ntchito flaxseed muzakudya", "Momwe mungadye mbewu za fulakisi" mayankho a mafunso anu…

Mtengo Wopatsa thanzi wa Flaxseed

Mbeu za fulakesiPali mitundu yofiirira ndi yagolide yabulauni ndi golide yomwe ili ndi thanzi lofanana. Supuni 1 (7 g) zinthu za flaxseed ndi izi;

Zopatsa mphamvu: 37

Mapuloteni: 3% ya RDI

Zakudya: 1% ya RDI

Fiber: 8% ya RDI

Mafuta okhuta: 1% ya RDI

Mafuta a monounsaturated: 0,5 magalamu

Mafuta a polyunsaturated: 2,0 magalamu

Omega 3 mafuta acids: 1597 mg

Vitamini B1: 8% ya RDI

Vitamini B6: 2% ya RDI

Folate: 2% ya RDI

Calcium: 2% ya RDI

Iron: 2% ya RDI

Magnesium: 7% ya RDI

Phosphorus: 4% ya RDI

Potaziyamu: 2% ya RDI

Kodi Ubwino Wa Flaxseed Ndi Chiyani?

Omega 3 mafuta acids ambiri

Mbeu za fulakesi, kwa osadya nsomba komanso osadya zamasamba, zabwino kwambiri omega 3 mafuta acid ndiye gwero. Mbeuzi zili ndi gwero lambiri la alpha-linolenic acid (ALA), gwero lochokera ku mbewu la omega 3 fatty acids.

ALA ndi imodzi mwazinthu ziwiri zofunika kwambiri zamafuta acid zomwe ziyenera kupezeka kuchokera ku zakudya zomwe timadya; Thupi lathu silingathe kuzipanga. maphunziro a zinyama, fulakesiZasonyezedwa kuti ALA m’chiwindi imalepheretsa kolesterolo kukhazikika m’mitsempha ya mtima, imachepetsa kutupa m’mitsempha, ndipo imalepheretsa kukula kwa chotupa.

Kafukufuku waku Costa Rica wokhudza anthu a 3638 adapeza kuti omwe amadya kwambiri ALA anali ndi chiopsezo chochepa cha matenda amtima kuposa omwe amadya pang'ono ALA.

Komanso, kuwunika kwakukulu kwa maphunziro 250 okhudza anthu opitilira 27 adapeza kuti ALA idachepetsa chiopsezo cha matenda amtima ndi 14%.

Kafukufuku wambiri wagwirizanitsa ALA ndi chiopsezo chochepa cha sitiroko. Komanso, kuwunika kwaposachedwa kwa data yowonera kunatsimikizira kuti phindu la thanzi la mtima la ALA poyerekeza ndi eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) zinali zofanana.

Magwero olemera a lignans omwe angachepetse chiopsezo cha khansa

Lignans ndi mankhwala a zomera omwe ali ndi antioxidant ndi estrogen katundu, zomwe zimachepetsa chiopsezo cha khansa ndikulimbikitsa thanzi. Mbeu za fulakesi Lili ndi ma lignans ochulukirapo nthawi 800 kuposa zakudya zina zamasamba.

maphunziro owonera, fulakesi Zimasonyeza kuti chiopsezo cha khansa ya m'mawere ndi chochepa kwa omwe amadya, makamaka kwa amayi omwe ali ndi vuto losiya kusamba.

Kuphatikiza apo, malinga ndi kafukufuku waku Canada wokhudza azimayi opitilira 6000, fulakesi Omwe amadya amakhala ndi mwayi wochepera 18% kudwala khansa ya m'mawere.

mbewu ya fulakisi Kuphatikiza apo, zatsimikiziridwa kukhala ndi kuthekera kopewera khansa ya m'matumbo ndi pakhungu mu labotale ndi maphunziro a nyama. Komabe, kafukufuku wochulukirapo akufunika kuti atsimikizire izi.

Wolemera muzakudya zopatsa mphamvu

supuni fulakesiLili ndi 3 magalamu a CHIKWANGWANI, chomwe ndi 8-12% yazomwe zimalimbikitsidwa tsiku lililonse kwa amuna ndi akazi. Komanso, fulakesiLili ndi mitundu iwiri ya fiber zakudya - sungunuka (20-40%) ndi insoluble (60-80%).

Fiber duo iyi imafufutidwa ndi mabakiteriya m'matumbo akulu, kutulutsa chimbudzi ndikupangitsa kutuluka kwamatumbo pafupipafupi.

Ulusi wosungunuka umapangitsa kuti matumbo azigwirizana komanso amachepetsa kagayidwe kachakudya. Izi zimathandiza kuchepetsa shuga ndi cholesterol.

Kumbali ina, ulusi wosasungunuka umalola madzi ochulukirapo kumangirira ku chopondapo, kukulitsa kuchuluka kwake ndikupangitsa chopondapo kukhala chofewa. Izi ndi zothandiza kupewa kudzimbidwa ndi irritable matumbo syndrome Ndizothandiza kwa iwo omwe ali ndi matenda a diverticular kapena matenda a diverticular.

amachepetsa cholesterol

Mbeu za fulakesiUbwino wina wathanzi ndikutha kwake kutsitsa cholesterol. Pakufufuza kwa anthu omwe ali ndi cholesterol yayikulu, supuni 3 patsiku kwa miyezi itatu kudya mbewu za fulakesi, adatsitsa cholesterol "yoyipa" ya LDL ndi pafupifupi 20%.

Kafukufuku wina wokhudza anthu omwe ali ndi matenda a shuga anapeza kuti kutenga supuni 1 ya ufa wa flaxseed tsiku lililonse kwa mwezi umodzi kumapangitsa kuwonjezeka kwa 12% mu "zabwino" za HDL cholesterol.

30 magalamu tsiku lililonse akazi postmenopausal fulakesi Kugwiritsa ntchito kumachepetsa cholesterol yonse ndi LDL cholesterol pafupifupi 7% ndi 10%, motsatana. Zotsatira izi fulakesichifukwa cha fiber.

amachepetsa kuthamanga kwa magazi

Mbeu za fulakesi Kafukufuku wayang'ana kwambiri mphamvu yake yochepetsera kuthamanga kwa magazi mwachibadwa.

30 magalamu patsiku kwa miyezi isanu ndi umodzi mu kafukufuku waku Canada fulakesi Kuthamanga kwa magazi kwa systolic ndi diastolic kwa odya kunatsika ndi 10 mmHg ndi 7 mmHg, motero.

Kwa iwo omwe adalandirapo kale chithandizo cha kuthamanga kwa magazi fulakesi Zinachepetsanso kuthamanga kwa magazi ndikuchepetsa chiwerengero cha odwala omwe ali ndi kuthamanga kwa magazi kosalamulirika ndi 17%.

Komanso, kuyang'ana deta kuchokera ku maphunziro 11, nthawi yoposa masiku atatu kudya mbewu za fulakesi, kutsitsa kuthamanga kwa magazi ndi 2 mmHg.

Ngakhale kuti izi zingawoneke ngati zosafunika, kuchepetsa kuthamanga kwa magazi ndi 2 mmHg kungachepetse chiopsezo cha imfa ya sitiroko ndi 10% ndi chiopsezo cha imfa ya matenda a mtima ndi 7%.

Muli mapuloteni apamwamba kwambiri

Mbeu za fulakesiNdi gwero la mapuloteni opangidwa ndi zomera. Mbeu za fulakesiMapuloteni ake ali ndi ma amino acid ambiri monga arginine, aspartic acid ndi glutamic acid.

Kafukufuku wambiri wa labotale ndi nyama awonetsa kuti puloteniyi imathandizira kuti chitetezo cha mthupi chitetezeke, chimachepetsa cholesterol, chimalepheretsa zotupa, komanso chimakhala ndi anti-fungal properties.

Pakafukufuku waposachedwa, akuluakulu 21 adapatsidwa chakudya chamagulu anyama kapena chakudya chama protein. Kafukufukuyu sanapeze kusiyana pakati pa kudya, kukhuta, kapena kudya pakati pa zakudya ziwirizi. 

Imathandiza kuwongolera shuga

Type 2 shuga mellitus ndivuto lalikulu padziko lonse lapansi. Amadziwika ndi kuchuluka kwa shuga m'magazi chifukwa cha mapangidwe a insulin kukana m'thupi.

Maphunziro ochepa amaika magalamu 10-20 muzakudya zawo za tsiku ndi tsiku kwa mwezi umodzi. ufa wa mbewu ya fulakesi Zinapeza kuti anthu omwe ali ndi matenda a shuga amtundu wa 2 omwe amawonjezera shuga anali ndi kuchepa kwa 8-20% m'magazi awo.

Izi zimachepetsa shuga m'magazi makamaka fulakesichifukwa cha kusowa kwa fiber. Kafukufuku wapeza kuti ulusi wosasungunuka umachepetsa kutulutsa shuga komanso umachepetsa shuga. 

Imalimbitsa thanzi la m'mimba

maphunziro a zinyama, chowonjezera cha flaxseedZasonyezedwa kuti chinanazi chikhoza kupititsa patsogolo thanzi la m'mimba. Mbeu za fulakesiUlusi wosungunuka womwe uli momwemo umathandizira chimbudzi.

Mbeu za fulakesi mankhwala ofewetsa tuvi tolimba katundu amagwiritsidwa ntchito kwambiri. Mbeu za fulakesi Kumwa madzi ambiri mukatha kudya kumathandiza kupewa kudzimbidwa.

Mbeu za fulakesi Ma omega 3 acids omwe ali mmenemo angathandize kuchepetsa kutupa ndi kuteteza kansalu ka thirakiti la GI. Kwa anthu omwe ali ndi dongosolo lakugaya bwino, mbewuzo zimalimbikitsa zomera zopindulitsa za m'mimba.

Amateteza mtima

Mbeu za fulakesiZapezeka kuti omega 3 fatty acids m'zakudya amachepetsa chiopsezo cha matenda a mtima. Zimathandizanso kugwira ntchito kwa mitsempha. 

kulimbana ndi kutupa

The alpha-linoleic acid (ALA) mu njere zapezeka kuti amachepetsa zotupa zotupa m'thupi. Mbeu za fulakesiOmega-3s mu mkungudza angathandizenso kuchiza nyamakazi yoyambitsidwa ndi kutupa.

Akhoza kuchepetsa kupweteka kwa msambo

Kudya mbewu za fulakesiamatha kuyendetsa ovulation mwa amayi. Mokhazikika fulakesi akazi amene anadya anapeza ovulation nthawi iliyonse msambo. Zingathandizenso kuchepetsa kupweteka kwa msambo.

Kafukufuku wina wofunikira fulakesiAkuti zingathandize kuchepetsa kutentha. 

Opanda zoundanitsa

Mbeu za fulakesiNdi njira yabwino yosinthira mbewu zomwe zili ndi gluten. Ngati muli ndi tsankho la gluteni, mudzakhala ndi vuto logaya mbewu zambiri. Mbeu za fulakesi matenda a celiac Ndi chakudya chapamwamba kwa iwo omwe ali ndi chidwi cha gluten.

Ubwino wa flaxseed kwa amayi apakati

Mbeu za fulakesi Ndi gwero lolemera la fiber, omega 3 ndi mapuloteni abwino, omwe amayi apakati amafunikira. Fiber ingathandize kuchiza kudzimbidwa komwe kumachitika pa nthawi ya mimba. Mapuloteni ndi omega 3s ndi ofunika kwambiri pa thanzi la mwana.

Ubwino wa flaxseed pakhungu

Mbeu za fulakesiOmega 3 fatty acids amathandizira pakhungu. Moisturizes ndi smoothes khungu. Maphunziro, fulakesi amasonyeza kuti zakudya zowonjezera zakudya zimatha kugwirizanitsa mankhwala odana ndi kutupa ndi kulimbikitsa ukalamba wathanzi.

Mbeu za fulakesi, psoriasis Zingathandizenso kuchiza matenda monga eczema ndi chikanga, koma palibe umboni wachindunji wa izi.

Mbeu za fulakesiMa anti-inflammatory properties amathanso kuchiza kutupa kwa khungu. Malinga ndi kafukufuku wa zinyama, ma antioxidants omwe ali mu njere angathandize kuchepetsa chiopsezo cha khansa yapakhungu.

Mbeu za fulakesiMutha kugwiritsa ntchito ngati mask kumaso. Supuni ziwiri za uchi waiwisi, supuni imodzi ya madzi a mandimu, ndi supuni imodzi ya mafuta a masambasakanizani izo. Ikani osakaniza mwachindunji pa nkhope yanu. Siyani kwa mphindi 15 ndikutsuka ndi madzi abwinobwino. Chitani tsiku lililonse m'mawa.

Flaxseed imathandiza tsitsi

Tsitsi la Brittle nthawi zambiri limayamba chifukwa cha kusowa kwa omega 3 fatty acids. Mbeu za fulakesi Chifukwa cholemera mu mafuta acids awa, malinga ndi maphunziro a nyama, amalimbitsa tsitsi, amawongolera tsitsi komanso kutayika tsitsizomwe amalimbana nazo.

Zingathandizenso kupewa matenda otchedwa cicatricial alopecia, vuto la kutayika tsitsi kosatha chifukwa cha kutupa.

Kuwonda ndi Flaxseed

Ma calories mu flaxseed ndi otsika. Zimathandizira kuchepetsa thupi mwa kufulumizitsa kagayidwe, kukonza chimbudzi, kuchepetsa kutupa komanso kupereka kukhuta. Flaxseed kuti muchepetse thupi mapindu ake ndi awa;

Omega 3 mafuta acids amachepetsa kutupa

Kudya mbewu za fulakesikumathandiza kulinganiza chiŵerengero cha omega 3 mpaka omega 6, motero kuchepetsa mwayi wa kutupa kosatha ndi kunenepa.

Zakudya zopatsa thanzi zimakupangitsani kukhala okhuta

Ulusi wa m'zakudya ndi mtundu wa ma carbohydrate omwe anthu sangathe kugaya kapena kuyamwa. Nthawi zambiri amapezeka mumitundu yosungunuka komanso yosasungunuka mumbewu zonse, mtedza, masamba ndi zipatso.

Mbeu za fulakesi Lili ndi ulusi wosungunuka (mucilage chingamu) ndi ulusi wosasungunuka (lignin ndi cellulose). Ulusi wosungunuka umapanga chinthu chonga gel chomwe chimachepetsa kuyamwa kwa chakudya m'mimba. Izi zimakupangitsani kumva kukhuta kwa nthawi yayitali.

Ulusi wosasungunuka umathandizira kukula kwa mabakiteriya abwino am'matumbo. Mabakiteriya am'mimba ndiye amayatsa ulusi wosungunuka m'zakudya. mafuta acids amfupi amapanga. Mafuta amfupi awa amathandizira kusintha kagayidwe.

Ndi gwero la mapuloteni

Mbeu za fulakesi Ndiwolemera mu mapuloteni. 100 magalamu ali ndi pafupifupi 18.29 magalamu a mapuloteni. Mapuloteni amathandizira kupanga minofu yowonda ndikupangitsa thupi kukhala lochepa komanso lowoneka bwino. Minofu imakhalanso ndi mitochondria (ma cell organelles omwe amathandizira kusintha shuga kukhala ATP), motero amathandizira kwambiri metabolism.

Lignans amachotsa poizoni

Mbeu za fulakesi Lili ndi ma lignans ochulukirapo nthawi 800 kuposa mbewu zina. Mankhwala a phenolic awa amakhala ngati ma antioxidants omwe amathandizira kuwononga ma free radicals. Ma radicals aulere ndi owopsa chifukwa amayambitsa kuwonongeka kwa DNA, zomwe zimapangitsa kutupa kosatha. Izi zimayambitsa kunenepa kwambiri, kukana insulini, komanso mtundu wa shuga wa 2.

Nutrition Journal Kafukufuku wofalitsidwa ndi 40 magalamu ufa wa mbewu ya fulakesi adatsimikizira kuti kudya kumathandiza kuchepetsa kutupa komanso kukana insulini.

zopatsa mphamvu

supuni nthaka flaxseed Lili ndi ma calories 55. Imaperekanso magalamu 18 a mapuloteni ndi zakudya zina zopatsa thanzi kuti mukhale okhuta kwa nthawi yayitali. Mwanjira iyi, mutha kupanga kuchepa kwa calorie mosavuta, kupatsa thupi mwayi wogwiritsa ntchito glycogen yosungidwa ndi mafuta.

Kugwiritsa ntchito Flaxseed

- Mbeu za fulakesi Njira yabwino yodyetsera ndi mawonekedwe ake ophuka. Kuwaviika ndi kuwaphuka kumachotsa phytic acid komanso kumawonjezera kuyamwa kwa mchere. Mutha kuthira njere m'madzi ofunda kwa mphindi 10 kapena m'madzi ozizira kwa maola awiri.

- Idyani mbewu ndi madzi ambiri.

- Mutha kuwonjezera mbewu ku chimanga chanu cham'mawa kapena chakudya cham'mawa. Mukhozanso kuwonjezera pa saladi.

- Kudya mbewu za fulakesi Nthawi yabwino kudya kadzutsa ndi m'mawa kwambiri ndi kadzutsa.

Kodi Zowopsa za Flaxseed ndi Chiyani?

Mbeu za fulakesi zingayambitse mavuto mwa anthu ena. Kudya kwambiri mbewuzi kungayambitse zotsatira zoipa monga nseru, kudzimbidwa, kutupa ndi kupweteka m'mimba.

May Lower Blood Shuga

Mbeu za fulakesi Chifukwa zimatha kuchepetsa shuga m'magazi, anthu omwe amamwa kale mankhwala a shuga amatha kukhala ndi shuga wotsika kwambiri ngati adya kwambiri. Ndikothandiza kufunafuna thandizo kwa dokotala pankhaniyi.

Angachepetse Kuthamanga kwa Magazi

Mbeu za fulakesi kumathandiza kuchepetsa kuthamanga kwa magazi. Komabe, mbewuyo imatha kuyambitsa hypotension (kutsika kwambiri kwa magazi) ngati imwa mankhwala ochizira kuthamanga kwa magazi. Choncho, anthu amene akumwa mankhwala a kuthamanga kwa magazi ayenera kusamala.

Akhoza kuchepetsa magazi kuundana

Kafukufuku akuwonetsa kuti omega 3 fatty acids amatha kuchepetsa kutsekeka kwa magazi ndikuwonjezera magazi.

Anthu omwe ali ndi vuto la magazi sayenera kumwa, chifukwa njere zake zimakhala ndi omega 3 fatty acids zambiri ndipo zimatha kusonyeza kuchepa kwakukulu kwa magazi. Komanso, osachepera milungu iwiri isanayambe opaleshoni fulakesi osadya.

Zitha Kukulitsa Zinthu Zokhudza Ma Hormone

Mbeu za fulakesi Imatsanzira mahomoni otchedwa estrogen, omwe amatha kukulitsa zovuta zomwe zimakhudzidwa ndi mahomoni monga bere, chiberekero, mazira, ndi uterine fibroids.

Zingayambitse Mavuto pa Pakati pa Pakati ndi Poyamwitsa

Chifukwa mbewu zimatha kutsanzira estrogen, zimatha kuyambitsa mavuto mwa amayi oyembekezera komanso oyamwitsa. Chonde funsani dokotala musanagwiritse ntchito. 

Kodi mungadye bwanji flaxseed tsiku lililonse?

Ubwino wathanzi womwe watchulidwa m'maphunzirowa ndi supuni imodzi yokha ya nthaka patsiku fulakesi kuwonedwa ndi.

Komabe, supuni 5 (50 magalamu) tsiku lililonse fulakesiNdi bwino kugwiritsa ntchito zochepa kuposa

Chifukwa;

Mbeu za fulakesi Lili ndi ulusi wandiweyani ndi omega 3 fatty acids, zomwe zili ndi mapindu osiyanasiyana azaumoyo. Mbeuzi zingathandize kulimbana ndi khansa, kuchiza matenda a shuga, komanso kuchepetsa thupi.

Komabe, kumwa mopitirira muyeso kungayambitse mavuto. Chifukwa chake, mumadya fulakesiSamalani kuchuluka kwa