Umxholo wenqaku
Iimbewu zeflaxItyebile kwi-omega 3 fatty acids, i-fiber kunye neeprotheni. Kwakhona iqulethe i-lignans, enemiphumo enamandla ye-antioxidant. Ngezi mpawu, inokunciphisa umngcipheko wezinye iintlobo zomhlaza kunye nokunceda kunyango lwesifo seswekile. Ngaphezu koko imbewu yefilakisiKuxelwa ukuba inokunceda ukunciphisa umzimba, ukuphucula impilo yokugaya kunye nokukhusela intliziyo.
Isicelo "Ziyintoni iingenelo zembewu yeflakisi", "Iyilungele ntoni i-flaxseed", "Ingaba i-flaxseed iyancipha", "Ziziphi iivithamini ezikwi-flaxseed", "Ingaba i-flaxseed iyasebenza amathumbu", "Indlela yokusebenzisa i-flaxseed ekutyeni", "Indlela yokusebenzisa i-flaxseed" iimpendulo kwimibuzo yakho...
Ixabiso lesondlo seFlaxseed
Iimbewu zeflaxKukho indidi emdaka kunye negolide emdaka kunye negolide enezondlo ngokulinganayo. Icephe eli-1 (iigram ezisi-7) umxholo weflaxseed imi ngolu hlobo lulandelayo;
Iikhalori: 37
Iiprotheyini: 3% yeRDI
Iikhabhoni: 1% yeRDI
IFayibha: 8% yeRDI
Amafutha ahluthayo: i-1% ye-RDI
Amafutha e-monounsaturated: 0,5 grams
Amafutha e-polyunsaturated: 2,0 grams
Omega 3 fatty acids: 1597 mg
I-Vitamin B1: i-8% ye-RDI
I-Vitamin B6: i-2% ye-RDI
I-Folate: i-2% ye-RDI
Icalcium: 2% yeRDI
Intsimbi: 2% yeRDI
I-Magnesium: i-7% ye-RDI
Phosphorus: 4% yeRDI
I-potassium: i-2% ye-RDI
Ziziphi iingenelo zeFlaxseed?
Iphezulu kwi-Omega 3 fatty acids
Iimbewu zeflax, kubadli abangeyiyo intlanzi kunye nemifuno, ingcono omega 3 fatty acid ngumthombo. Ezi mbewu ziqulethe umthombo ocebileyo we-alpha-linolenic acid (ALA), umthombo osekelwe kwisityalo se-omega 3 fatty acids.
I-ALA yenye yezinto ezimbini ezibalulekileyo ze-fatty acids ekufuneka zifunyenwe kukutya esikutyayo; Umzimba wethu awunako ukuzivelisa. izifundo zezilwanyana, imbewu yefilakisiKuye kwaboniswa ukuba i-ALA esibindini ikhusela i-cholesterol ekuhlaliseni emithanjeni yegazi yentliziyo, inciphisa ukuvuvukala kwi-artery, kwaye inqanda ukukhula kwe-tumor.
Uphononongo lwaseCosta Rican olubandakanya abantu abangama-3638 bafumanisa ukuba abo batya ngaphezulu kwe-ALA babenomngcipheko omncinci wokuhlaselwa yintliziyo kunabo batya kancinci i-ALA.
Kwakhona, uphononongo olukhulu lwezifundo ezingama-250 ezibandakanya abantu abangaphezu kwama-27 bafumanisa ukuba i-ALA yehlise umngcipheko wesifo sentliziyo nge-14%.
Izifundo ezininzi zidibanise i-ALA kumngcipheko ophantsi we-stroke. Kwakhona, uphononongo lwakutsha nje lwedatha yokujonga lugqibe ukuba iinzuzo zempilo yentliziyo ye-ALA xa kuthelekiswa ne-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA) zazifana.
Umthombo otyebileyo wee-lignans ezinokunciphisa umngcipheko womhlaza
I-Lignans zizityalo zezityalo ezine-antioxidant kunye ne-estrogenic properties, zombini ezinciphisa umngcipheko womhlaza kunye nokukhuthaza impilo. Iimbewu zeflax Iqulethe amaxesha angama-800 ngaphezulu kwee-lignans kunokunye ukutya kwezityalo.
izifundo zokuqaphela, imbewu yefilakisi Ibonisa ukuba umngcipheko womhlaza wamabele usezantsi kwabo batyayo, ngakumbi kwabasetyhini abakwi-postmenopausal.
Ukongeza, ngokutsho kophononongo lwaseKhanada olubandakanya abafazi abangaphezu kwama-6000, imbewu yefilakisi Abo bayityayo banethuba elincinane nge-18% lokuba nomhlaza wamabele.
imbewu yeflakisi Ukongeza, kuye kwamiselwa ukuba kuthintelwe ikholoni kunye nomhlaza wolusu kwizifundo zaselebhu kunye nezilwanyana. Nangona kunjalo, uphando oluninzi luyafuneka ukuqinisekisa oku.
Utyebile kwifiber yokutya
icephe imbewu yefilakisiIqukethe i-3 grams yefiber, eyi-8-12% yokucetyiswa kwansuku zonke kumadoda nabasetyhini. Ngaphezu koko, imbewu yefilakisiIqulethe iindidi ezimbini zefiber yokutya - i-soluble (20-40%) kunye ne-insoluble (60-80%).
Le fiber duo ibiliswa yintsholongwane emathunjini amakhulu, ikhupha ilindle kwaye ibangele ukuhamba kwamathumbu rhoqo.
I-fiber e-Soluble iphucula ukuhambelana kwamathumbu emathunjini kwaye icothise izinga lokwetyisa. Oku kunceda ukunciphisa iswekile yegazi kunye ne-cholesterol.
Ngakolunye uhlangothi, i-fiber e-insoluble ivumela amanzi amaninzi ukuba abophe kwisitulo, ukwandisa ubuninzi bayo kwaye enze isitulo sithambile. Oku kuphumelela ekuthinteleni ukuqhina kunye i-irritable bowel syndrome Kuluncedo kwabo banesifo se-diverticular okanye isifo se-diverticular.
iphucula i-cholesterol
Iimbewu zeflaxEnye inzuzo yezempilo kukukwazi ukunciphisa amanqanaba e-cholesterol. Kuphononongo lwabantu abane-cholesterol ephezulu, i-3 tablespoons ngosuku ngeenyanga ezintathu ukutya imbewu yeflakisi, yehlisa i-cholesterol "embi" ye-LDL phantse i-20%.
Olunye uphando kubantu abanesifo sikashukela lufumene ukuba ukuthatha i-tablespoon ye-1 ye-flaxseed powder imihla ngemihla kwinyanga enye kubangele ukunyuka kwe-12% kwi-cholesterol "elungileyo" ye-HDL.
I-30 grams imihla ngemihla kubasetyhini be-postmenopausal imbewu yefilakisi ukusetyenziswa kunciphisa i-cholesterol epheleleyo kunye ne-LDL cholesterol malunga ne-7% kunye ne-10%, ngokulandelanayo. Ezi ziphumo imbewu yefilakisingenxa yefiber.
yehlisa uxinzelelo lwegazi
Iimbewu zeflax Uphando lujolise ekukwazini ukwehlisa uxinzelelo lwegazi ngokwendalo.
I-30 grams ngosuku kwiinyanga ezintandathu kwisifundo saseKhanada imbewu yefilakisi Uxinzelelo lwegazi lwe-systolic kunye ne-diastolic lwabadli behla nge-10 mmHg kunye ne-7 mmHg, ngokulandelanayo.
Kwabo bebenonyango lwangaphambili loxinzelelo lwegazi imbewu yefilakisi Iphinde yehlisa uxinzelelo lwegazi kwaye yanciphisa inani lezigulane ezinoxinzelelo lwegazi olungalawulekiyo nge-17%.
Kwakhona, ukujonga idatha kwizifundo ze-11, ixesha elingaphezu kweentsuku ezintathu ukutya imbewu yeflakisi, yehlisa uxinzelelo lwegazi nge-2 mmHg.
Nangona oku kubonakala kungenamsebenzi, ukunciphisa i-2 mmHg kwixinzelelo lwegazi kunokunciphisa umngcipheko wokufa ngenxa ye-stroke nge-10% kunye nomngcipheko wokufa kwisifo senhliziyo nge-7%.
Ineprotheyini ekumgangatho ophezulu
Iimbewu zeflaxNgumthombo weprotheyini esekelwe kwisityalo. Iimbewu zeflaxIprotheni yayo ityebile kwii-amino acids ezifana ne-arginine, i-aspartic acid kunye ne-glutamic acid.
Izifundo ezininzi zebhubhoratri kunye nezilwanyana zibonise ukuba le proteni inceda ekuphuculeni ukusebenza komzimba, yehlisa i-cholesterol, ikhusela amathumba, kwaye ineempawu ezichasayo.
Kuphononongo lwakutsha nje, abantu abadala abangama-21 banikwe ukutya kweprotein yezilwanyana okanye ukutya kweprotein yesityalo. Uphononongo alufumananga mahluko kwisidlo, ukuhlutha, okanye ukutya phakathi kwezidlo ezimbini.
Inceda ukulawula iswekile yegazi
I-Type 2 diabetes yingxaki ebalulekileyo yezempilo kwihlabathi jikelele. Ibonakaliswa ngamanqanaba aphezulu eswekile yegazi ngenxa yokwenziwa kokumelana ne-insulin emzimbeni.
Izifundo ezimbalwa zibeka i-10-20 grams ekudleni kwabo kwansuku zonke ubuncinane kwinyanga. umgubo wembewu yeflakisi Ifumene ukuba abantu abanesifo sikashukela sohlobo lwe-2 abongezelelweyo ngesifo sikashukela bane-8-20% yokunciphisa amanqanaba eswekile yegazi.
Le mpembelelo yokunciphisa iswekile yegazi ngokukodwa imbewu yefilakisingenxa yomxholo wefiber enganyibilikiyo. Uphononongo lufumanise ukuba i-insoluble fiber iyacotha ukukhutshwa kweswekile kwaye yehlise iswekile yegazi.
Iphucula impilo yokwetyisa
izifundo zezilwanyana, isongezelelo se-flaxseedKuye kwaboniswa ukuba i-ananas inokuphucula impilo ye-intestinal flora. Iimbewu zeflaxIfiber enyibilikayo ekuyo inceda ukwetyisa.
Iimbewu zeflax iimpawu zokuthambisa isetyenziswa ngokubanzi kwi. Iimbewu zeflax Ukusela amanzi amaninzi emva kokutya kunceda ukuthintela ukuqhina.
Iimbewu zeflax I-omega 3 fatty acids kuyo inokunceda ukunciphisa ukuvuvukala kunye nokukhusela umgca wephecana le-GI. Kubantu abanenkqubo yokwetyisa ephilileyo, imbewu ikhuthaza iintyatyambo eziluncedo zamathumbu.
Ikhusela intliziyo
Iimbewu zeflaxKuye kwafunyaniswa ukuba i-omega 3 fatty acids ekutyeni inciphisa umngcipheko we-coronary heart disease. Kwakhona kunceda ukuphucula ukusebenza kwemithambo.
ulwa nokudumba
I-alpha-linoleic acid (ALA) kwimbewu ifunyenwe ukunciphisa i-pro-inflammatory compounds emzimbeni. Iimbewu zeflaxI-omega-3s kumsedare inokunceda ukunyanga isifo samathambo esibangelwa kukuvuvukala.
Inokunciphisa iintlungu zokuya exesheni
Ukutya imbewu yeflakisiinokulawula i-ovulation kwabasetyhini. Rhoqo imbewu yefilakisi abafazi ababeyityile bafumaniseka ukuba baneqanda kumjikelo ngamnye wokuya exesheni. Inokunceda nasekunciphiseni iintlungu zokuya exesheni.
Olunye uphando olubalulekileyo imbewu yefilakisiUthi inganceda ukuthomalalisa iishushu.
Ayinagluten
Iimbewu zeflaxYeyona ndlela ilungileyo kwiinkozo ezinegluten. Ukuba unokunganyamezeli kwegluten, uya kuba nengxaki yokwetyisa uninzi lweenkozo. Iimbewu zeflax isifo se-celiac Kukutya okuphezulu kwabo banovakalelo lwegluten.
Izibonelelo zeflaxseed kubafazi abakhulelweyo
Iimbewu zeflax Ngumthombo otyebileyo wefiber, i-omega 3 kunye neprotheyini elungileyo, efunwa ngabasetyhini abakhulelweyo. Ifayibha inokunceda ukunyanga ukuqhina okwenzeka ngexesha lokukhulelwa. Iiprotheyini kunye ne-omega 3s zibalulekile kwimpilo yomntwana.
Iinzuzo zeflakisi eluswini
Iimbewu zeflaxI-Omega 3 fatty acids inegalelo kwimpilo yolusu. Ithambisa kwaye igudise ulusu. Izifundo, imbewu yefilakisi ibonisa ukuba ukongezwa kokutya kunokulinganisela i-anti- kunye ne-pro-inflammatory compounds kunye nokukhuthaza ukuguga okunempilo.
Iimbewu zeflax, Psoriasis Kwakhona kunokunceda ukunyanga iimeko ezifana ne-eczema kunye ne-eczema, kodwa akukho bungqina buthe ngqo boku.
Iimbewu zeflaxIimpawu zayo ezichasayo zinokunyanga ukudumba kwesikhumba. Ngokutsho kwezifundo zezilwanyana, i-antioxidants ekwimbewu inokunceda ukunciphisa umngcipheko womhlaza wolusu.
Iimbewu zeflaxUngayisebenzisa njengemaski yobuso. Amacephe amabini obusi obukrwada, itispuni enye yejusi yelamuni entsha, kunye necephe elinye ioli yelineedyixube. Faka umxube ngqo ebusweni bakho. Yiyeke imizuzu eyi-15 kwaye uyihlambe ngamanzi aqhelekileyo. Kwenze yonke imihla kusasa.
Inzuzo yeFlaxseed kwizinwele
Iinwele ezi-brittle zihlala zibangelwa kukunqongophala kwe-omega 3 fatty acids. Iimbewu zeflax Ngenxa yokuba isisityebi kula ma-acids anamafutha, ngokwezifundo zezilwanyana, zomeleza iinwele, ziphucula umgangatho weenwele kunye ukulahleka kweenweleinto awayesilwa nayo.
Isenokunceda ukuthintela imeko ebizwa ngokuba yi-cicatricial alopecia, imeko yokulahleka kweenwele ngokusisigxina okubangelwa kukudumba.
Ukunciphisa umzimba kunye neFlaxseed
Iikhalori kwi-flaxseed iphantsi. Inokunceda ukunciphisa umzimba ngokukhawulezisa imetabolism, ukuphucula ukugaya, ukunciphisa ukuvuvukala kunye nokubonelela ngokuhlutha. I-Flaxseed ukunciphisa umzimba izibonelelo zezi zilandelayo;
I-Omega 3 fatty acids iyanciphisa ukuvuvukala
Ukutya imbewu yeflakisiinceda ukulungelelanisa umlinganiselo we-omega 3 ukuya kwi-omega 6, ngaloo ndlela unciphisa amathuba okudumba okungapheliyo kunye nokuzuza ubunzima.
Ifiber yokutya ikugcina ugcwele
Ifiber yokutya luhlobo lwekhabhohayidrethi abantu abangenako ukuyetyisa okanye ukufunxa. Ifumaneka kakhulu kwiifom ezinyibilikayo kunye nezinganyibilikiyo kwiinkozo ezipheleleyo, amantongomane, imifuno kunye neziqhamo.
Iimbewu zeflax Iqulethe zombini i-fiber e-soluble (i-mucilage gum) kunye ne-fiber enganyibilikiyo (i-lignin kunye ne-cellulose). Ifiber enyibilikayo yenza into efana nejeli ethi icothise ukufunxwa kokutya kwindlela yokwetyisa. Oku kukwenza uzive ugcwele ixesha elide.
I-Insoluble fiber ixhasa ukukhula kweebhaktheriya ezilungileyo zamathumbu. Iibhaktheriya zamathumbu emva koko zibilisa ifayibha yokutya enyibilikayo. ikhonkco elifutshane elinamafutha acid ivelisa. Ezi fatty acids ezimfutshane zinceda ukuphucula imetabolism.
Ngumthombo weprotheyini
Iimbewu zeflax Ityebile kwiprotheyini. I-100 grams yayo iqulethe malunga ne-18.29 grams yeprotheni. Iiprotheyini zinceda ukwakha izihlunu ezibhityileyo zinika umzimba imbonakalo ebhityileyo kunye nethoni. Izihlunu nazo ziqulethe i-mitochondria eninzi (i-cell organelles ezinceda ukuguqula i-glucose ibe yi-ATP), ngaloo ndlela inika amandla amakhulu kwi-metabolism.
I-Lignans isusa i-toxins
Iimbewu zeflax Iqulethe malunga namaxesha angama-800 ngaphezulu kwee-lignans kunezinye izityalo. Ezi khompawundi ze-phenolic zisebenza njenge-antioxidants ezinceda ukukhupha iiradicals zasimahla. I-radicals yamahhala iyingozi njengoko ibangela umonakalo we-DNA, ekhokelela ekudumbeni okungapheliyo kwibakala eliphantsi. Oku kubangela ukutyeba, ukunganyangeki kwe-insulin, kunye nohlobo lwe-2 yeswekile.
Ingxelo Yokutya Uphononongo olupapashwe ngama-40 grams umgubo wembewu yeflakisi iqinisekisile ukuba ukuyidla kunceda ukunciphisa ukuvuvukala kunye nokuxhatshazwa kwe-insulin.
iikhalori eziphantsi
icephe imbewu yeflakisi yomhlaba Iqulethe malunga neekhalori ezingama-55. Ikwabonelela ngeegram ezili-18 zeprotheyini kunye nefiber yokutya ukuze uhlale uzele ixesha elide. Ngale ndlela, unokwenza lula ukusilela kwekhalori, ukunika umzimba ithuba lokusebenzisa i-glycogen egciniweyo kunye namafutha.
Ukusetyenziswa kweFlaxseed
- Iimbewu zeflax Eyona ndlela ilungileyo yokuyitya ikwimo yayo ehlumayo. Ukuzifunxa kunye nokuhluma kwazo kususa i-phytic acid kwaye kwandisa ukufunxa kweeminerali. Unokucwina imbewu emanzini afudumeleyo imizuzu eyi-10 okanye emanzini abandayo iiyure ezi-2.
– Yitya imbewu ngamanzi amaninzi.
Ungongeza imbewu kwi-cereal yakho yasekuseni okanye kwi-smoothie yasekuseni. Ungongeza kwakhona kwii saladi.
- Ukutya imbewu yeflakisi Elona xesha lilungileyo lesidlo sakusasa kukusasa ngesidlo sakusasa.
Ziziphi iingozi zeFlaxseed?
Iimbewu zeflax kunokubangela iziphumo ezibi kwabanye abantu. Ukusetyenziswa ngokugqithiseleyo kwezi mbewu kunokukhokelela kwimiphumo emibi efana nesicaphucaphu, ukuqunjelwa, ukuqunjelwa kunye neentlungu zesisu.
Ngamana Yehlisa Iswekile yegazi
Iimbewu zeflax Kuba inokwehlisa amanqanaba eswekile yegazi, abantu abasele bethathe amayeza eswekile banokufumana amanqanaba aphantsi eswekile yegazi ukuba batya kakhulu. Kuluncedo ukufuna uncedo kugqirha kulo mba.
Ngamana wehlisa uxinzelelo lwegazi
Iimbewu zeflax inceda ukuthoba uxinzelelo lwegazi. Nangona kunjalo, imbewu inokubangela i-hypotension (uxinzelelo lwegazi oluphantsi kakhulu) ukuba ithathwa ngamayeza ukunyanga uxinzelelo lwegazi oluphezulu. Ngoko ke, abantu abathatha amayeza oxinzelelo lwegazi kufuneka balumke.
Ingacotha ukujika kwegazi
Uphononongo lubonisa ukuba i-omega 3 fatty acids inokunciphisa ukujika kwegazi kwaye inyuse ukopha.
Abantu abaneengxaki zokuphuma kwegazi akufanele bawathathe, njengoko imbewu ityebile kwi-omega 3 fatty acids kwaye ingabonisa ukunciphisa okukhulu kwi-blood clotting. Kwakhona, ubuncinane kwiiveki ezimbini ngaphambi kokuhlinzwa imbewu yefilakisi musani ukutya.
Isenokonyusa iimeko ezibuthathaka kwiHormone
Iimbewu zeflax Ilinganisa ihomoni ye-estrogen, enokuthi yenze mandundu iimeko ezibuthathaka kwihomoni ezifana nebele, isibeleko, ii-ovari, kunye ne-uterine fibroids.
Isenokubangela Iingxaki Ngexa Lokukhulelwa Nokuncancisa
Ngenxa yokuba imbewu inokulinganisa i-estrogen, inokubangela iingxaki kubasetyhini abakhulelweyo nabancancisayo. Nceda udibane nogqirha ngaphambi kokuba usebenzise.
Ingakanani i-flaxseed omele uyitye yonke imihla?
Iinzuzo zempilo eziphawulwe kwizifundo ezingasentla yicephe nje enye yomhlaba ngosuku imbewu yefilakisi ijongwe nge.
Nangona kunjalo, amacephe ama-5 (ama-50 amagremu) yonke imihla imbewu yefilakisiKucetyiswa ukuba usebenzise ngaphantsi
Ngenxa yoko;
Iimbewu zeflax Iqulethe i-fiber exineneyo kunye ne-omega 3 fatty acids, lo mxholo ubonelela ngeenzuzo ezahlukeneyo zempilo. Le mbewu inokunceda ukulwa nomhlaza, ukunyanga isifo seswekile, nokukhuthaza ukwehla kobunzima bomzimba.
Nangona kunjalo, ukusetyenziswa ngokugqithisileyo kunokubangela iziphumo ezibi. Ngoko ke, uyadla imbewu yefilakisiNika ingqalelo kwisixa se
Amanqaku ekufanele uwafunde
