Iyini Imbewu Yefilakisi, Isetshenziswa Kanjani? Izinzuzo, Ukulimaza kanye Nenani Lokudla Okunempilo

Imbewu yefilakisiIcebile ku-omega 3 fatty acids, i-fiber namaprotheni. Futhi iqukethe ama-lignans, anemiphumela enamandla ye-antioxidant. Ngalezi zakhiwo, kunganciphisa ingozi yezinhlobo ezithile zomdlavuza futhi kusize ekwelapheni isifo sikashukela. Ngaphezu kwalokho imbewu yefilakisiKuthiwa kungasiza ukunciphisa umzimba, ukuthuthukisa impilo yokugaya ukudla nokuvikela inhliziyo.

lapha “Ziyini izinzuzo zembewu yefilakisi”, "Iyini i-flaxseed ilungele", "Ingabe i-flaxseed iyancipha", "Yimaphi amavithamini aku-flaxseed", "Ingabe i-flaxseed iyasebenza amathumbu", "Isetshenziswa kanjani i-flaxseed ekudleni", "Indlela yokusebenzisa i-flaxseed" izimpendulo zemibuzo yakho...

Inani Lomsoco Le-Flaxseed

Imbewu yefilakisiKunenhlobonhlobo ensundu nesagolide ensundu negolide enomsoco ngokulinganayo. 1 isipuni (7 amagremu) okuqukethwe kwe-flaxseed kanje:

Amakhalori: 37

Amaprotheni: 3% we-RDI

Ama-carbohydrate: 1% we-RDI

I-Fiber: 8% ye-RDI

Amafutha agcwele: 1% we-RDI

Amafutha e-monounsaturated: 0,5 amagremu

Amafutha e-Polyunsaturated: 2,0 amagremu

I-Omega 3 fatty acids: 1597 mg

I-Vitamin B1: 8% we-RDI

I-Vitamin B6: 2% we-RDI

I-Folate: 2% we-RDI

I-calcium: 2% we-RDI

Insimbi: 2% we-RDI

I-Magnesium: 7% ye-RDI

I-Phosphorus: 4% ye-RDI

I-Potassium: 2% we-RDI

Yiziphi Izinzuzo ze-Flaxseed?

Iphezulu ku-Omega 3 fatty acids

Imbewu yefilakisi, kubantu abangadli izinhlanzi nabadla imifino, okungcono kakhulu i-omega 3 fatty acid umthombo. Lezi zinhlamvu ziqukethe umthombo ocebile we-alpha-linolenic acid (ALA), umthombo osekelwe esitshalweni we-omega 3 fatty acids.

I-ALA ingenye yama-fatty acids amabili abalulekile okufanele atholakale ekudleni esikudlayo; Imizimba yethu ayikwazi ukuzikhiqiza. izifundo zezilwane, imbewu yefilakisiKuye kwaboniswa ukuthi i-ALA esibindini ivimbela ukukhuphuka kwe-cholesterol emithanjeni yegazi yenhliziyo, inciphisa ukuvuvukala emithanjeni futhi ivimbele ukukhula kwesimila.

Ucwaningo lwaseCosta Rica olubandakanya abantu abangu-3638 luthole ukuthi labo abadla i-ALA eningi babenengozi ephansi yokuhlaselwa yinhliziyo kunalabo abadle kancane i-ALA.

Futhi, ukubuyekezwa okukhulu kwezifundo ze-250 ezibandakanya abantu abangaphezu kuka-27 bathola ukuthi i-ALA yehlisa ingozi yesifo senhliziyo ngo-14%.

Ucwaningo oluningi luye lwahlobanisa i-ALA engozini ephansi yokushaywa unhlangothi. Futhi, ukubuyekezwa kwakamuva kwedatha yokuqaphela kuphethe ngokuthi izinzuzo zezempilo zenhliziyo ze-ALA uma kuqhathaniswa ne-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA) zazifana.

Umthombo ocebile wama-lignans onganciphisa ingozi yomdlavuza

I-Lignans yizinhlanganisela zezitshalo ezinezakhiwo ze-antioxidant ne-estrogen, zombili ezinciphisa ingozi yomdlavuza futhi zikhuthaze impilo. Imbewu yefilakisi Iqukethe ama-lignans aphindwe izikhathi ezingu-800 kunokunye ukudla kwezitshalo.

izifundo zokubuka, imbewu yefilakisi Kubonisa ukuthi ingozi yomdlavuza webele iphansi kulabo abadlayo, ikakhulukazi kwabesifazane abadlule kokuya esikhathini.

Ngaphezu kwalokho, ngokocwaningo lwaseCanada olubandakanya abesifazane abangaphezu kuka-6000, imbewu yefilakisi Abawudlayo mancane ngo-18% amathuba okuba nomdlavuza webele.

imbewu yefilakisi Ukwengeza, kuye kwanqunywa ukuthi kube namandla okuvimbela umdlavuza wekoloni kanye nesikhumba ekulabhorethri kanye nezifundo zezilwane. Nokho, ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe lokhu.

Inothile nge-fiber yokudla

isipuni imbewu yefilakisiIqukethe amagremu angu-3 efayibha, okungama-8-12% okunconywa kwansuku zonke kwabesilisa nabesifazane. Ngaphezu kwalokho, imbewu yefilakisiIqukethe izinhlobo ezimbili ze-fiber yokudla - encibilikayo (20-40%) ne-insoluble (60-80%).

Le fibre duo ivutshelwa amagciwane emathunjini amakhulu, anqwabelene indle futhi abangele ukugeleza kwamathumbu okuvamile.

I-soluble fiber ithuthukisa ukuhambisana kokuqukethwe kwamathumbu futhi ibambezele izinga lokugaya. Lokhu kusiza ukwehlisa ushukela kanye ne-cholesterol.

Ngakolunye uhlangothi, i-insoluble fiber ivumela amanzi engeziwe ukuthi abophe esitulweni, akhulise inqwaba yawo futhi enze indle ithambe. Lokhu kuphumelela ekuvimbeleni ukuqunjelwa kanye i-irritable bowel syndrome Kuwusizo kulabo abanesifo se-diverticular noma isifo se-diverticular.

ithuthukisa i-cholesterol

Imbewu yefilakisiEnye inzuzo yezempilo ikhono layo lokwehlisa amazinga e-cholesterol. Ocwaningweni lwabantu abane-cholesterol ephezulu, izipuni ezi-3 ngosuku izinyanga ezintathu ukudla imbewu yefilakisi, yehlisa i-cholesterol ye-LDL “embi” cishe ngama-20%.

Olunye ucwaningo kubantu abanesifo sikashukela lwathola ukuthi ukuthatha isipuni esingu-1 sempushana ye-flaxseed nsuku zonke inyanga eyodwa kubangele ukwanda kwe-HDL "enhle" ngo-12%.

30 amagremu nsuku zonke kwabesifazane postmenopausal imbewu yefilakisi ukusetshenziswa kwehlise i-cholesterol ephelele ne-LDL cholesterol cishe ngo-7% no-10%, ngokulandelana. Le miphumela imbewu yefilakisingenxa ye-fiber.

kwehlisa umfutho wegazi

Imbewu yefilakisi Ucwaningo lugxile ekhonweni lalo lokwehlisa umfutho wegazi ngokwemvelo.

Amagremu angama-30 ngosuku izinyanga eziyisithupha ocwaningweni lwaseCanada imbewu yefilakisi Umfutho wegazi we-systolic nowe-diastolic wabadlayo wehle ngo-10 mmHg no-7 mmHg, ngokulandelana.

Kulabo abake bathola ukwelashwa komfutho wegazi ngaphambilini imbewu yefilakisi Iphinde yehlisa umfutho wegazi futhi yehlisa isibalo seziguli ezinomfutho wegazi ophakeme ongalawuleki ngo-17%.

Ngaphezu kwalokho, ukubheka idatha evela ezifundweni ezingu-11, isikhathi esingaphezu kwezinsuku ezintathu ukudla imbewu yefilakisi, umfutho wegazi wehlise ngo-2 mmHg.

Nakuba lokhu kungase kubonakale kungenamsebenzi, ukuncipha komfutho wegazi ngo-2 mmHg kungehlisa ingozi yokufa ngenxa yohlangothi ngo-10% kanye nobungozi bokufa ngenxa yesifo senhliziyo ngo-7%.

Iqukethe amaprotheni ekhwalithi ephezulu

Imbewu yefilakisiIwumthombo wamaprotheni asekelwe esitshalweni. Imbewu yefilakisiAmaprotheni ayo anothile ngama-amino acid afana ne-arginine, i-aspartic acid ne-glutamic acid.

Izifundo eziningi zaselabhorethri nezezilwane ziye zabonisa ukuthi le phrotheni isiza ukuthuthukisa ukusebenza kwamasosha omzimba, yehlisa i-cholesterol, ivimbele izimila, futhi inezindawo zokulwa nesikhunta.

Ocwaningweni lwakamuva, abantu abadala abangama-21 banikezwe ukudla kwamaprotheni ezilwane noma ukudla kwamaprotheni ezitshalo. Ucwaningo alutholanga mehluko esuthi, ekusutheni, noma ekudlaleni phakathi kwalokhu kudla okubili. 

Isiza ukulawula ushukela wegazi

Isifo sikashukela sohlobo 2 siyinkinga yezempilo ebalulekile emhlabeni wonke. Kubonakala ngamazinga aphezulu kashukela ngenxa yokwakheka kokumelana ne-insulin emzimbeni.

Izifundo ezimbalwa zibeka amagremu angu-10-20 ekudleni kwabo kwansuku zonke okungenani inyanga. impushana yembewu yefilakisi Ithole ukuthi abantu abanesifo sikashukela sohlobo 2 abangezelelwe nesifo sikashukela babe nokwehla ngo-8-20% kumazinga kashukela egazini.

Lo mphumela wehlisa ushukela wegazi ikakhulukazi imbewu yefilakisingenxa yokuqukethwe kwayo kwe-fiber engancibiliki. Ucwaningo luthole ukuthi i-insoluble fiber ibambezela ukukhululwa kukashukela futhi yehlise ushukela wegazi. 

Ithuthukisa impilo yokugaya ukudla

izifundo zezilwane, isengezo se-flaxseedKuye kwaboniswa ukuthi uphayinaphu ungathuthukisa impilo yezitshalo zamathumbu. Imbewu yefilakisiI-fiber encibilikayo ekuyo isiza ukugaya.

Imbewu yefilakisi izakhiwo ze-laxative kabanzi for. Imbewu yefilakisi Ukuphuza amanzi amaningi ngemva kokudla kusiza ekuvimbeleni ukuqunjelwa.

Imbewu yefilakisi Ama-omega 3 fatty acids kuwo angasiza ekunciphiseni ukuvuvukala futhi avikele ulwelwesi lwepheshana le-GI. Kubantu abanesimiso sokugaya ukudla okunempilo, imbewu ikhuthaza izitshalo zamathumbu ezizuzisayo.

Ivikela inhliziyo

Imbewu yefilakisiKutholakale ukuthi i-omega 3 fatty acids ekudleni inciphisa ingozi yesifo senhliziyo. Kuyasiza futhi ukuthuthukisa ukusebenza kwemithambo. 

ilwa nokuvuvukala

I-alpha-linoleic acid (ALA) esembewini itholwe inciphisa ama-pro-inflammatory compounds emzimbeni. Imbewu yefilakisiI-omega-3s emsedarini ingasiza futhi ekwelapheni isifo samathambo esibangelwa ukuvuvukala.

Ingase yehlise amajaqamba okuya esikhathini

Ukudla imbewu yefilakisiingalawula i-ovulation kwabesifazane. Njalo imbewu yefilakisi abesifazane abawudlayo batholakale bevundile ngomjikelezo ngamunye wokuya esikhathini. Kungasiza futhi ekwehliseni amajaqamba okuya esikhathini.

Olunye ucwaningo olubalulekile imbewu yefilakisiUthi kungasiza ekudambiseni ukushisa. 

I-gluten mahhala

Imbewu yefilakisiKuyindlela ehlukile kunezinhlamvu eziqukethe i-gluten. Uma unokungabekezelelani kwe-gluten, uzoba nenkinga yokugaya okusanhlamvu okuningi. Imbewu yefilakisi isifo se-celiac Kuyi-superfood yalabo abanokuzwela kwe-gluten.

Izinzuzo ze-flaxseed kwabesifazane abakhulelwe

Imbewu yefilakisi Iwumthombo ocebile we-fiber, i-omega 3 kanye neprotheni enhle, edingwa abesifazane abakhulelwe. I-fiber ingasiza ekwelapheni ukuqunjelwa okwenzeka ngesikhathi sokukhulelwa. Amaprotheni nama-omega 3 abalulekile empilweni yengane.

Izinzuzo ze-flaxseed esikhumbeni

Imbewu yefilakisiI-Omega 3 fatty acids inomthelela empilweni yesikhumba. Moisturizes futhi bushelelezi isikhumba. Izifundo, imbewu yefilakisi ibonisa ukuthi ukwesekwa kokudla kungalinganisa ama-anti- and pro-inflammatory compounds futhi kukhuthaze ukuguga okunempilo.

Imbewu yefilakisi, psoriasis Kungase futhi kusize ukwelapha izimo ezifana ne-eczema ne-eczema, kodwa abukho ubufakazi obuqondile balokhu.

Imbewu yefilakisiIzakhiwo zayo zokulwa nokuvuvukala zingaphatha nokuvuvukala kwesikhumba. Ngokocwaningo lwezilwane, ama-antioxidants asembewini angasiza ekunciphiseni ingozi yomdlavuza wesikhumba.

Imbewu yefilakisiUngayisebenzisa njenge-mask yobuso. Izipuni ezimbili zoju oluluhlaza, isipuni esisodwa sejusi kalamula omusha, nesipuni esisodwa sika amafutha e-linseedxubanisa. Faka ingxube ngqo ebusweni bakho. Yiyeke imizuzu engu-15 bese uyigeza ngamanzi avamile. Kwenze nsuku zonke ekuseni.

Izinzuzo ze-flaxseed ezinweleni

Izinwele ezi-brittle zivame ukubangelwa ukuntuleka kwe-omega 3 fatty acids. Imbewu yefilakisi Ngenxa yokuthi icebile kulawa ma-fatty acids, ngokusho kwezifundo zezilwane, iqinisa izinwele, ithuthukise izinga lezinwele futhi ukulahlekelwa izinweleayelwa nakho.

Kungase futhi kusize ekuvimbeleni isimo esibizwa ngokuthi i-cicatricial alopecia, isimo sokulahlekelwa izinwele unomphela okubangelwa ukuvuvukala.

Ukunciphisa Isisindo Nge-Flaxseed

Ama-calories ku-flaxseed iphansi. Ingasiza ekunciphiseni isisindo ngokusheshisa imetabolism, ithuthukise ukugaya, inciphise ukuvuvukala futhi inikeze ukusutha. I-Flaxseed ukuze ulahlekelwe isisindo izinzuzo zimi kanje;

I-Omega 3 fatty acids inciphisa ukuvuvukala

Ukudla imbewu yefilakisikusiza ukulinganisa isilinganiso se-omega 3 kuya ku-omega 6, ngaleyo ndlela kunciphisa amathuba okuvuvukala okungapheli kanye nokuzuza kwesisindo.

I-fiber yokudla ikugcina ugcwele

I-fiber yokudla iwuhlobo lwama-carbohydrate abantu abangakwazi ukulugaya noma ukulumunca. Itholakala kakhulu kumafomu ancibilikayo futhi angancibiliki ezinhlamvu, amantongomane, imifino nezithelo.

Imbewu yefilakisi Iqukethe kokubili i-fiber encibilikayo (i-mucilage gum) kanye ne-fiber engancibiliki (i-lignin ne-cellulose). Ifayibha encibilikayo yakha into efana nejeli eyenza ukubambezela ukumuncwa kokudla emgudwini wokugaya ukudla. Lokhu kukwenza uzizwe ugcwele isikhathi eside.

I-Insoluble fiber isekela ukukhula kwama-bacteria amathumbu amahle. Amagciwane asemathunjini abe esebilisa i-fiber yokudla encibilikayo. i-chain chain fatty acids khiqiza. Lawa ma-fatty chain acids amafushane asiza ukuthuthukisa imetabolism.

Iwumthombo wamaprotheni

Imbewu yefilakisi Icebile ngamaprotheni. Amagremu ayi-100 aqukethe cishe amagremu ayi-18.29 amaprotheni. Amaprotheni asiza ukwakha imisipha ethambile enikeza umzimba ukubukeka okuncane nokuthonisiwe. Imisipha futhi iqukethe i-mitochondria eyengeziwe (ama-cell organelles asiza ukuguqula i-glucose ibe yi-ATP), ngaleyo ndlela inikeze umfutho ojulile kumetabolism.

Ama-Lignans asusa ubuthi

Imbewu yefilakisi Iqukethe ama-lignan aphindwe izikhathi ezingaba ngu-800 kunezinye izitshalo. Lezi zinhlanganisela ze-phenolic zisebenza njengama-antioxidants asiza ukuqeda ama-radicals mahhala. Ama-radicals wamahhala ayingozi njengoba edala ukulimala kwe-DNA, okuholela ekuvuvukeni okungapheli kwebanga eliphansi. Lokhu kubangela ukukhuluphala, ukumelana ne-insulin, kanye nesifo sikashukela sohlobo 2.

Umthombo Wokudla Ucwaningo olushicilelwe ngamagremu angu-40 impushana yembewu yefilakisi ukuqinisekisile ukuthi ukuyidla kusiza ukwehlisa ukuvuvukala kanye nokumelana ne-insulin.

amakhalori aphansi

isipuni umhlabathi we-flaxseed Iqukethe cishe ama-calories angu-55. Iphinde inikeze amagremu angu-18 wamaprotheni kanye ne-fiber ethile yokudla ukuze uhlale ugcwele isikhathi eside. Ngale ndlela, ungakha kalula ukushoda kwekhalori, unikeze umzimba ithuba lokusebenzisa i-glycogen namafutha agciniwe.

Ukusetshenziswa kwe-Flaxseed

- Imbewu yefilakisi Indlela engcono kakhulu yokuyidla isesimweni sayo esihlumile. Ukuwacwilisa nokuwahluma kususa i-phytic acid futhi kwandisa ukumuncwa kwamaminerali. Ungacwilisa imbewu emanzini afudumele imizuzu eyi-10 noma emanzini abandayo amahora ama-2.

– Yidla imbewu ngamanzi amaningi.

– Ungakwazi ukwengeza imbewu kucereal yakho yasekuseni noma i-smoothie yasekuseni. Ungakwazi futhi ukwengeza kuma-saladi.

- Ukudla imbewu yefilakisi Isikhathi esingcono kakhulu sebhulakufesi kusesekuseni ngesidlo sasekuseni.

Yiziphi Izingozi ze-Flaxseed?

Imbewu yefilakisi kungase kubangele imiphumela emibi kwabanye abantu. Ukusetshenziswa ngokweqile kwalezi zinhlamvu kungaholela emiphumeleni emibi njengokucanuzela kwenhliziyo, ukuqunjelwa, ukuqunjelwa kanye nobuhlungu besisu.

Kwangathi Kwehlisa Ushukela Wegazi

Imbewu yefilakisi Ngenxa yokuthi kungehlisa amazinga kashukela egazini, abantu asebevele bedla imishanguzo yesifo sikashukela bangase babe namazinga kashukela aphansi ngokukhathazayo uma bedla kakhulu. Kuyasiza ukufuna usizo kudokotela mayelana nalokhu.

Kwangathi Kwehlisa Umfutho Wegazi

Imbewu yefilakisi isiza ukwehlisa umfutho wegazi. Nokho, imbewu ingabangela i-hypotension (umfutho wegazi ophansi kakhulu) uma iphuzwa nemithi yokwelapha umfutho wegazi ophakeme. Ngakho-ke, abantu abathatha imishanguzo yomfutho wegazi kufanele baqaphe.

Ingase yehlise ukujiya kwegazi

Ucwaningo lubonisa ukuthi i-omega 3 fatty acids inganciphisa ukujiya kwegazi futhi andise ukopha.

Abantu abanenkinga yokopha akufanele bawathathe, njengoba imbewu inothile ngama-omega 3 fatty acids futhi ingabonisa ukuncipha okukhulu kokujiyisa kwegazi. Futhi, okungenani amasonto amabili ngaphambi kokuhlinzwa imbewu yefilakisi ungadli.

Ingase Yandise Izimo Ezizwela Ihomoni

Imbewu yefilakisi Ilingisa i-hormone estrogen, engandisa izimo ezizwela ama-hormone njengebele, isibeletho, ama-ovari, nama-uterine fibroids.

Ingabangela Izinkinga Ngesikhathi Sokukhulelwa Nokuncelisa

Ngenxa yokuthi imbewu ingakwazi ukulingisa i-estrogen, ingabangela izinkinga kwabesifazane abakhulelwe nabancelisayo. Sicela uxhumane nodokotela ngaphambi kokusebenzisa. 

Ingakanani i-flaxseed okufanele uyidle nsuku zonke?

Izinzuzo zezempilo eziphawulwe ocwaningweni olungenhla isipuni esingu-1 nje senhlabathi ngosuku imbewu yefilakisi kubhekwe nge.

Nokho, 5 wezipuni (50 amagremu) nsuku zonke imbewu yefilakisiKunconywa ukusebenzisa ngaphansi

Ngenxa yalokho;

Imbewu yefilakisi Iqukethe i-fiber eminyene kanye ne-omega 3 fatty acids, lokhu okuqukethwe kunikeza izinzuzo ezihlukahlukene zezempilo. Lezi zimbewu zingasiza ukulwa nomdlavuza, ukwelapha isifo sikashukela, futhi zikhuthaze ukulahlekelwa isisindo.

Nokho, ukusetshenziswa ngokweqile kungabangela imiphumela emibi. Ngakho-ke, uyadla imbewu yefilakisiNaka inani