Zviri muChinyorwa
Mbeu yeflakisiYakapfuma mu omega 3 fatty acids, fiber uye mapuroteni. Iyo ine zvakare lignans, ine simba antioxidant mhedzisiro. Nezvinhu izvi, zvinogona kuderedza njodzi yemamwe marudzi egomarara uye kubatsira mukurapa chirwere cheshuga. Uyezve mbeu yefilakisiZvinonzi inogona kubatsira kuonda, kuvandudza kugaya hutano uye kuchengetedza moyo.
pano "Mhodzi dzeflakisi dzinobatsirei", "Chii chakanakira flaxseed", "Flaxseed inopera simba", "Ndeapi mavhitamini ari muflaxseed", "Flaxseed inoshanda matumbu here", "Mashandisiro eflaxseed mukudya", "Mashandisiro eflaxseed" mhinduro kumibvunzo yako…
Nutritional Kukosha kweFlaxseed
Mbeu yeflakisiKune mhando yebrown negoridhe yakasiyana-siyana yebrown negoridhe izvo zvinovaka muviri zvakaenzana. 1 tablespoon (7 gramu) flaxseed content zvinotevera;
Calories: 37
Mapuroteni: 3% yeRDI
Carbs: 1% yeRDI
Fiber: 8% yeRDI
Mafuta akazara: 1% yeRDI
Monounsaturated mafuta: 0,5 gramu
Polyunsaturated mafuta: 2,0 gramu
Omega 3 fatty acids: 1597 mg
Vitamin B1: 8% yeRDI
Vitamin B6: 2% yeRDI
Folate: 2% yeRDI
Calcium: 2% yeRDI
Iron: 2% yeRDI
Magnesium: 7% yeRDI
Phosphorus: 4% yeRDI
Potassium: 2% yeRDI
Ndezvipi Zvakanakira Flaxseed?
Yakakwira muOmega 3 fatty acids
Mbeu yeflakisi, kune vasingadyi hove uye vanodya miriwo, zvakanakisisa omega 3 fatty acid ndiko kunobva. Mbeu idzi dzine hupfumi hwe alpha-linolenic acid (ALA), chirimwa-chinobva kune omega 3 fatty acids.
ALA ndeimwe yeaviri akakosha mafuta acids anofanirwa kuwanikwa kubva mukudya kwatinodya; Muviri wedu haugoni kuzvibudisa. zvidzidzo zvemhuka, mbeu yefilakisiZvave zvichiratidzwa kuti ALA iri muchiropa inodzivirira cholesterol kubva pakugara mumidziyo yeropa yemwoyo, inoderedza kuzvimba mutsinga, uye inhibits bundu kukura.
Chidzidzo cheCosta Rican chaisanganisira vanhu 3638 chakawana kuti avo vaidya zvakanyanya ALA vaive nenjodzi yakaderera yekurwadziwa kwemoyo pane avo vakadya zvishoma ALA.
Zvakare, kuongorora kukuru kwezvidzidzo makumi maviri nenomwe zvinosanganisira vanhu vanopfuura 250 vakawana kuti ALA yakadzikisa njodzi yechirwere chemoyo ne27%.
Zvidzidzo zvakawanda zvakabatanidza ALA kune ngozi yakaderera yekurohwa. Zvakare, kuongororwa kwechangobva kuitika kwe data rekucherechedza kwakagumisa kuti hutano hwemoyo hunobatsira hweALA huchienzaniswa ne eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) yakafanana.
Sosi yakapfuma ye lignans inogona kuderedza njodzi yegomarara
Lignans zvidyarwa zvinosanganisirwa zvine antioxidant uye estrogen zvivakwa, izvo zviri zviviri zvinoderedza njodzi yegomarara uye kusimudzira hutano. Mbeu yeflakisi Iine 800 times more lignans pane zvimwe zvekudya zvezvirimwa.
zvidzidzo zvekuona, mbeu yefilakisi Zvinoratidza kuti njodzi yegomarara rezamu yakaderera kune avo vanodya, kunyanya kuvakadzi vane postmenopausal.
Mukuwedzera, maererano nekuongorora kweCanada kunosanganisira vakadzi vanopfuura 6000, mbeu yefilakisi Vanoidya vane mukana we18% wekuita gomarara rezamu.
flaxseed Pamusoro pezvo, zvakatemerwa kuve nekugona kwekudzivirira kwekoloni uye kenza yeganda murabhoritari uye zvidzidzo zvemhuka. Zvisinei, tsvakurudzo yakawanda inodiwa kusimbisa izvi.
Yakapfuma mukudya fiber
chipunu mbeu yefilakisiIine magiramu matatu efiber, inova 3-8% yezvinokurudzirwa zuva nezuva kudyiwa kwevarume nevakadzi. Uyezve, mbeu yefilakisiIine marudzi maviri ezvokudya fiber - soluble (20-40%) uye insoluble (60-80%).
Fiber duo iyi inoviriswa nebhakitiriya muura hombe, ichitundira mutsvina uye ichikonzeresa kugara ura.
Soluble fiber inovandudza kuwirirana kwemukati wemukati uye inononoka chiyero chekudya. Izvi zvinobatsira kuderedza shuga yeropa uye cholesterol.
Kune rumwe rutivi, insoluble fiber inobvumira mvura yakawanda kusunga kune chituru, ichiwedzera kuwanda kwayo uye kuita kuti chituru chipfave. Izvi zvinobudirira mukudzivirira kuvimbiswa uye irritable bowel syndrome Inobatsira kune avo vane diverticular chirwere kana diverticular chirwere.
inovandudza cholesterol
Mbeu yeflakisiImwe rubatsiro rwehutano kugona kwayo kuderedza cholesterol. Muchidzidzo chevanhu vane high cholesterol, 3 tablespoons pazuva kwemwedzi mitatu kudya mhodzi dzeflakisi, yakadzikisa "yakaipa" LDL cholesterol neinenge 20%.
Chimwe chidzidzo chevanhu vane chirwere cheshuga chakawana kuti kutora 1 kikapu yefurakisi yehupfu zuva nezuva kwemwedzi mumwe kwakaguma nekuwedzera kwe12% mu "yakanaka" HDL cholesterol.
30 magiramu zuva nezuva muvakadzi postmenopausal mbeu yefilakisi kushandiswa kwakaderedza cholesterol yakazara uye LDL cholesterol ne7% uye 10%, maererano. Izvi zvinokonzerwa mbeu yefilakisinekuda kwe fiber.
inoderedza BP
Mbeu yeflakisi Tsvagiridzo yakanangana nekugona kwayo kudzikamisa BP.
30 magiramu pazuva kwemwedzi mitanhatu muchidzidzo cheCanada mbeu yefilakisi Iyo systolic uye diastolic blood pressure yevadyi yakaderera ne10 mmHg uye 7 mmHg, zvichiteerana.
Kune vakamborapwa blood pressure mbeu yefilakisi Zvakawedzera kuderedza BP uye kuderedza nhamba yevarwere vane BP isingadzoreki nechikamu che17%.
Zvakare, kutarisa data kubva kuzvidzidzo gumi neimwe, nguva inopfuura mazuva matatu kudya mhodzi dzeflakisi, yakaderedza BP ne2 mmHg.
Kunyange zvazvo izvi zvingaita sezvisingakoshi, kuderedzwa kwe2 mmHg muropa kunogona kuderedza ngozi yekufa kubva pasitiroko ne10% uye ngozi yekufa nehosha yemwoyo ne7%.
Iine mapuroteni emhando yepamusoro
Mbeu yeflakisiIcho chirimwa-based protein source. Mbeu yeflakisiMapuroteni ayo akapfuma mune amino acids akadai searginine, aspartic acid uye glutamic acid.
Zvidzidzo zvakawanda zverabhoritari nemhuka zvakaratidza kuti puroteni iyi inobatsira kuvandudza mashandiro emuviri, inodzikisa cholesterol, inodzivirira mapundu, uye ine anti-fungal properties.
Muchidzidzo chechangobva kuitika, vanhu vakuru makumi maviri nemumwe vakapihwa chikafu cheprotein yemhuka kana chikafu cheprotein yechirimwa. Chidzidzo chacho hachina mutsauko mukuda kudya, satiety, kana kudya kwekudya pakati pezvokudya zviviri.
Inobatsira kudzora shuga yeropa
Type 2 chirwere cheshuga idambudziko rakakosha rehutano pasi rese. Iyo inoratidzirwa nehuwandu hwehuga hwehuga nekuda kwekuumbwa kwe insulin kushorwa mumuviri.
Zvidzidzo zvishomanana zvinoisa 10-20 gramu mukudya kwavo kwezuva nezuva kweinenge mwedzi. upfu hwembeu yeflakisi Yakawana kuti vanhu vane Type 2 chirwere cheshuga vakawedzera nechirwere cheshuga vaive ne8-20% kuderedzwa kwemazinga ehuga eropa.
Izvi zvinoderedza shuga muropa zvakanyanya mbeu yefilakisinekuda kweiyo insoluble fiber content. Zvidzidzo zvakawana kuti insoluble fiber inononoka kuburitswa kweshuga uye inoderedza shuga yeropa.
Inovandudza hutano hwekudya
zvidzidzo zvemhuka, flaxseed kuwedzeraYakaratidzwa kuti pineapple inogona kuvandudza hutano hwemaruva emukati. Mbeu yeflakisiIyo soluble fiber iri mairi inobatsira kugaya.
Mbeu yeflakisi laxative properties kushandiswa zvakanyanya. Mbeu yeflakisi Kunwa mvura yakawanda mushure mekudya kunobatsira kudzivirira kuvimbiswa.
Mbeu yeflakisi Iyo omega 3 fatty acids mairi inogona kubatsira kuderedza kuzvimba uye kudzivirira tambo yeGI turakiti. Mune vanhu vane hutano hwehutano hwekudya, mbeu dzinokurudzira maruva anobatsira ematumbo.
Inodzivirira moyo
Mbeu yeflakisiZvakaonekwa kuti omega 3 fatty acids mukudya inoderedza njodzi yechirwere chemoyo. Inobatsirawo kuvandudza kushanda kwetsinga.
inorwisa kuzvimba
Iyo alpha-linoleic acid (ALA) mumhodzi yakawanikwa ichideredza pro-inflammatory compounds mumuviri. Mbeu yeflakisiIyo omega-3s mumusidhari inogonawo kubatsira kurapa arthritis inokonzerwa nekuzvimba.
Inogona kuderedza marwadzo ekutevera
Kudya mhodzi dzeflakisiinogona kudzora ovulation muvakadzi. Nguva dzose mbeu yefilakisi vakadzi vakaidya vakaonekwa kuti vane ovulation nekuenda kumwedzi kwega kwega. Inogonawo kubatsira kuderedza marwadzo ekutevera.
Imwe tsvakurudzo inokosha mbeu yefilakisiAnoti zvinogona kubatsira kubvisa kupisa kunopisa.
Gluten isina
Mbeu yeflakisiIyo yakanaka imwe nzira kune gluten-ine zviyo. Kana iwe uine gluten kusashivirira, iwe uchave nedambudziko kugaya zviyo zvakawanda. Mbeu yeflakisi chirwere chechiliac Icho chikafu chepamusoro kune avo vane gluten senitivity.
Zvakanakira flaxseed kuvakadzi vane pamuviri
Mbeu yeflakisi Ipfuma yakawanda yefiber, omega 3 uye protein yakanaka, inodiwa nemadzimai akazvitakura. Fiber inogona kubatsira kubata kuvimbiswa kunoitika panguva yekuzvitakura. Mapuroteni uye omega 3s akakosha kuhutano hwemwana.
Zvakanakira flaxseed paganda
Mbeu yeflakisiOmega 3 fatty acids inobatsira pahutano hweganda. Inonyorovesa uye inotsvedza ganda. Zvidzidzo, mbeu yefilakisi inoratidza kuti kudya kwekudya kunogona kuenzanisa anti- uye pro-inflammatory compounds uye kukurudzira kukwegura kune utano.
Mbeu yeflakisi, psoriasis Inogonawo kubatsira kubata mamiriro akaita se eczema uye eczema, asi hapana humbowo hwakananga hweizvi.
Mbeu yeflakisiIyo anti-inflammatory properties inogonawo kurapa ganda rinoputika. Maererano nezvidzidzo zvemhuka, ma antioxidants ari mumhodzi anogona kubatsira kuderedza njodzi yegomarara reganda.
Mbeu yeflakisiUnogona kuishandisa semaski kumeso. Zvipunu zviviri zvehuchi husina kubikwa, chipunu chimwe chemuto weremoni mutsva, nechipunu chimwe che linseed mafutamix it. Isa musanganiswa zvakananga pachiso chako. Isiye kwemaminitsi gumi nemashanu woigeza nemvura yakajairika. Zviite zuva nezuva mangwanani.
Flaxseed inobatsira kune bvudzi
Bvudzi rakabvongodzwa rinowanzotaurwa nekushaikwa kwe omega 3 fatty acids. Mbeu yeflakisi Nemhaka yokuti yakafuma mune aya mafuta acids, maererano nezvidzidzo zvemhuka, inosimbisa bvudzi, inovandudza unhu hwebvudzi uye bvudzi kurasikirwazvaairwisana nazvo.
Inogonawo kubatsira kudzivirira mamiriro anonzi cicatricial alopecia, mamiriro ekurasikirwa kwebvudzi zvachose kunokonzerwa nekuzvimba.
Kuderedza uremu neFlaxseed
Calories muflaxseed yakaderera. Inogona kubatsira kuderedza uremu nekumhanyisa metabolism, kuvandudza kugaya, kuderedza kuzvimba uye kupa satiety. Flaxseed kuderedza uremu mabhenefiti ndeaya anotevera;
Omega 3 fatty acids inoderedza kuzvimba
Kudya mhodzi dzeflakisiinobatsira kudzikamisa chiyero che omega 3 kusvika omega 6, nokudaro kuderedza mukana wekuzvimba kusingaperi uye kuwedzera uremu.
Dietary fiber inoita kuti ugare wakaguta
Dietary fiber imhando yecarbohydrate iyo vanhu vasingakwanisi kugaya kana kutora. Iyo inonyanya kuwanikwa mune yakanyungudika uye isingagadzirike mafomu mune yakazara zviyo, nzungu, miriwo uye michero.
Mbeu yeflakisi Iine zvose soluble fiber (mucilage gum) uye insoluble fiber (lignin uye cellulose). Soluble fiber inoumba gel-sechinhu chinononoka kunyura kwechikafu mudumbu. Izvi zvinoita kuti unzwe wakaguta kwenguva refu.
Insoluble fiber inotsigira kukura kweakanaka gut mabhakitiriya. Utachiona hwemudumbu hunobva hwavirisa soluble dietary fiber. short cheni mafuta acids zvinogadzira. Aya mapfupi-chain chain fatty acids anobatsira kuvandudza metabolism.
Inobva mapuroteni
Mbeu yeflakisi Yakapfuma muprotein. 100 magiramu ayo ane anenge 18.29 magiramu emapuroteni. Mapuroteni anobatsira kuvaka tsandanyama dzakaonda achipa muviri mutete uye kutaridzika zvakanaka. Tsandanyama zvakare dzine mitochondria yakawanda (cell organelles inobatsira kushandura glucose kuita ATP), nokudaro ichipa kusimudzira kwakakomba kumasabolism.
Lignans inobvisa chepfu
Mbeu yeflakisi Iine ma<em>lignans akapetwa ka800 pane zvimwe zvirimwa. Aya phenolic makomisheni anoita seanooxidants anobatsira kubvisa mahara radicals. Mahara radicals ane njodzi sezvo achikonzeresa kukuvara kweDNA, zvichitungamira mukuzvimba kwakaderera-giredhi. Izvi zvinokonzeresa kufutisa, insulin kuramba, uye Type 2 chirwere cheshuga.
Nutrition Journal Chidzidzo chakaburitswa ne40 gramu upfu hwembeu yeflakisi yakasimbisa kuti kuidya kunobatsira kuderedza kuzvimba uye insulin kuramba.
yakaderera mumacalorie
chipunu mufurakisi wevhu Iine anenge 55 macalorie. Inopawo magiramu gumi nemasere eprotein uye imwe fiber yekudya kuti ugare wakaguta kwenguva yakareba. Nenzira iyi, iwe unogona nyore kugadzira calorie deficit, kupa muviri mukana wekushandisa yakachengetwa glycogen uye mafuta.
Kushandiswa kweFlaxseed
- Mbeu yeflakisi Nzira yakanakisa yekuipedza iri muchimiro chayo chakamera. Kunyura nekuzvimera kunobvisa phytic acid uye kunowedzerawo kutorwa kwemaminerari. Unogona kunyudza mbeu mumvura inodziya kwemaminetsi gumi kana mumvura inotonhora kwemaawa maviri.
– Kudya mhodzi nemvura yakawanda.
- Unogona kuwedzera mhodzi kune yako yemangwanani zviyo kana yemangwanani smoothie. Iwe unogona zvakare kuwedzera kune saladi.
- Kudya mhodzi dzeflakisi Nguva yakanakisisa yekudya kwemangwanani ndeye mangwanani-ngwanani nemangwanani.
Ndezvipi Kukuvadza kweFlaxseed?
Mbeu yeflakisi zvinogona kukonzera zvakaipa kune vamwe vanhu. Kunyanya kushandiswa kwembeu idzi kunogona kukonzera mhedzisiro yakaipa senge kusvotwa, kurutsa, kuputika uye kurwadziwa mudumbu.
May Lower Blood Sugar
Mbeu yeflakisi Nokuti inogona kuderedza mazinga ehuga, vanhu vanotora mishonga yechirwere cheshuga vanogona kunetseka neshuga yeropa kana vakadya zvakanyanya. Zvinobatsira kutsvaga rubatsiro kubva kuna chiremba panyaya iyi.
May Kuderedza Kuwedzera Kweropa
Mbeu yeflakisi inobatsira kuderedza BP. Zvisinei, mbeu idzi dzinogona kukonzera hypotension (yakanyanya kuderera) kana ikatorwa nemishonga yekurapa BP. Nokudaro, vanhu vanotora mishonga yeropa vanofanira kungwarira.
Inogona kunonoka kugwamba kweropa
Zvidzidzo zvinoratidza kuti omega 3 fatty acids inogona kuderedza kugwamba kweropa uye kuwedzera kubuda ropa.
Vanhu vane zvirwere zvekubuda ropa havafaniri kuvatora, sezvo mbeu dzakapfuma mu omega 3 fatty acids uye inogona kuratidza kuderera kukuru kwekuvhara ropa. Uyewo, mavhiki maviri asati avhiyiwa mbeu yefilakisi usapedza.
Inogona Kuwedzera Hormone-Sensitive Conditions
Mbeu yeflakisi Inotevedzera hormone estrogen, iyo inogona kuwedzera mahormone-sensitive mamiriro akadai sezamu, chibereko, mazai, uye uterine fibroids.
Inogona Kukonzera Matambudziko Panguva Yepamuviri Nekuyamwisa
Nekuti mbeu dzinogona kutevedzera estrogen, dzinogona kukonzera matambudziko muvakadzi vane nhumbu uye vanoyamwisa. Ndapota bvunza chiremba usati washandisa.
Yakawanda sei flaxseed yaunofanira kudya zuva nezuva?
Mabhenefiti ehutano anocherechedzwa muzvidzidzo zviri pamusoro ingori chipunu 1 chevhu pazuva mbeu yefilakisi akacherechedza ne.
Zvisinei, 5 maspuni (50 gramu) zuva nezuva mbeu yefilakisiInokurudzirwa kushandisa zvishoma pane
Semagumo;
Mbeu yeflakisi Iine dense fiber uye omega 3 fatty acids, izvi zvirimo zvinopa hutano hwakasiyana mabhenefiti. Mbeu idzi dzinogona kubatsira kurwisa gomarara, kurapa chirwere cheshuga, uye kukurudzira kuonda.
Zvisinei, kushandiswa kwakanyanya kunogona kukonzera migumisiro yakaipa. Nokudaro, unodya mbeu yefilakisiNgwarira kuwanda kwe
Zvinyorwa Zvaunofanirwa Kuverenga
