Kukhona abadla i-flaxseed ngoba kunenzwabethi exutshwe namanzi ingasenza sinciphe ngokushesha. Eqinisweni, kunenganekwane ethi ungalahlekelwa amafutha esiswini ngezinsuku eziyi-10 kuphela. Ingabe imiphumela yembewu yefilakisi izoba yiqiniso?
Izimbewu azinawo umlingo, futhi azinikezi zonke izakhamzimba ezidingekayo, futhi azibukhiphi ubuthi. Kodwa-ke, kukhona uhlamvu lweqiniso lokuthi i-flaxseed ingasiza ekunciphiseni isisindo.
Kuyini lokhu?
Njengoba ungaqagela, ama-flaxseeds avela esitshalweni lokhu. Kuyisithelo esiye saba khona impilo yonke yempucuko, kodwa abantu abaningi basebenzisa imicu yalesi sitshalo ukwenza izingubo. Siyaqiniseka ukuthi uzwile ngokuluka ilineni. Eqinisweni, i-flax isiqale ukuthengiswa njengomkhiqizo wokudla wezempilo eminyakeni eyi-15 edlule.
Ama-flaxseeds anama-kilojoule aphansi, ane-fiber ephezulu, futhi aqukethe i-Omega-3 fatty acids esekelwe ezitshalweni. Esipuni esisodwa nje sembewu yefilakisi yomhlabathi sithola ama-calories angu-37, amagremu angu-2 efayibha kanye negremu elingu-1 lamaprotheni.
Izinzuzo eziningi zezempilo ezibonwe ocwaningweni zibonwe ngesipuni esingu-1 (amagremu angu-7) we-flaxseed yomhlabathi ngosuku. Kodwa-ke, kungcono ukunciphisa ukudla kwakho ezindaweni ezizungezile 4 kuya ku-5 ama-cucharadas (28 kuya ku-35 amagremu) wembewu yefilakisi ngosuku, ukuze ungadli i-fiber eningi, futhi ujabulele njengengxenye yokudla okunempilo nokulinganiselayo.
Inani lokudla okunempilo
I-Flaxseed ingesinye sezilimo ezindala kakhulu emhlabeni. Kunezinhlobo ezimbili, ensundu nesagolide, zombili ezinomsoco ngokulinganayo. Ukukhonza okukodwa nje kunikeza inani elihle lamaprotheni, i-fiber, nama-omega-3 fatty acids, kanye namavithamini namaminerali amaningana abalulekile.
Kwisipuni esisodwa (amagremu angu-7) we-flaxseed yomhlabathi sithola imisoco elandelayo:
- Amandla: 37 kilojoule
- Ama-carbohydrate: 2 amagremu
- Amafutha: 3 amagremu
- Fibre: 2 amagremu
- Amaprotheni: 1,3 amagremu
- I-Thiamine: 10% yenani lansuku zonke elinconyiwe
- Ithusi: 9%
- AmaManganese: 8%
- I-Magnesium: 7%
- I-Phosphorus: 4%
- I-Selenium: 3%
- Izinki: 3%
- I-Vitamin B6: 2%
- Insimbi: 2%
- I-Folate: 2%
I-Flaxseed iphezulu kakhulu ku-thiamine, uvithamini B odlala indima ebalulekile ekusebenzeni kwamandla nokusebenza kwamaseli. Futhi iwumthombo omkhulu wethusi, ohilelekile ekuthuthukisweni kobuchopho, impilo yokuzivikela komzimba, kanye ne-iron metabolism.
Ama-flaxseeds akhiwe ngama-carbohydrate angama-29%, ama-95% awo ayi-fiber. Lokhu kusho ukuthi aphansi kuma-carbohydrate agaywayo (inani lama-carbs isiyonke asuse inani le-fiber), okuwenza abe ukudla. ukudla okune-carb ephansi. Izipuni ezimbili (amagremu angu-20) ze-flaxseed zinikeza cishe amagremu angu-6 we-fiber.
Okuqukethwe kwe-fiber ye-flaxseed yile: 20-40% i-fiber encibilikayo (izinsini ze-mucilage) kanye ne-60-80% i-fibre engancibiliki (i-cellulose ne-lignin). I-soluble fiber isiza ukulawula ushukela wegazi kanye namazinga e-cholesterol. Iphinde ikhuthaze impilo yokugaya ukudla ngokuphakela amagciwane atholakala emathunjini. Lapho exutshwe namanzi, izinsini zefilakisi ziba minyene kakhulu. Kuhlanganiswe nokuqukethwe kwefayibha engancibiliki, lokhu kwenza ama-flaxseeds abe laxative yemvelo.
Ama-flaxseeds akhiwe ngamaprotheni angu-18%. Iphrofayili yayo ye-amino acid iqhathaniswa nekabhontshisi wesoya. Nakuba iqukethe ama-amino acid abalulekile, ayinayo i-amino acid lysine. Ngakho-ke, zibhekwa njenge-a amaprotheni angaphelele. Noma kunjalo, i-flaxseeds iphezulu kuma-amino acid i-arginine ne-glutamine, kokubili okubalulekile enhliziyweni enempilo namasosha omzimba.
Ama-flaxseeds aqukethe amafutha angu-42%, nesipuni esingu-1 (amagremu angu-10) ahlinzeka ngamagremu angu-4,3. Lawa mafutha akhiwe ngama-73% e-polyunsaturated fatty acids (ama-omega-6 fatty acids kanye ne-alpha-linolenic acid) kanye nama-27% e-monounsaturated kanye nama-saturated fatty acids. Ngenxa yokuqukethwe kwayo okuphezulu kwe-omega-3 fatty acid, i-flaxseed inesilinganiso esiphansi se-omega-6 kuya ku-omega-3 kunezinye izimbewu zikawoyela eziningi.
Isilinganiso esiphansi se-omega-6 kuya ku-omega-3 fatty acids siye saxhunyaniswa nengozi ephansi yezifo eziningana ezingapheli. Kodwa-ke, ama-flaxseeds awaqukethe ama-omega-3 amaningi njengamafutha ezinhlanzi.
Izinzuzo
Ukwethula i-flaxseed ekudleni kwakho kwansuku zonke kungaba nezinzuzo eziningi zezempilo.
Ukwehla kwesisindo
Alukho ngempela ucwaningo oluningi lwesayensi ukuthi i-flaxseed ingasiza ekunciphiseni isisindo. Ngokwengxenye kungenxa yokuthi kuze kube yiminyaka embalwa edlule, imbewu yefilakisi yayingadliwe, ngakho kuzodingeka silinde isayensi ukuze iphenye okwengeziwe ngale nzuzo okuthiwa iyinzuzo.
Iningi lezifundo ezithi ukudla okune-flaxseed (noma uwoyela wefilakisi) kungathuthukisa ukuncipha kwesisindo kwenziwe kumagundane. Sithole isifundo esisodwa kuphela kubantu abadla i-supplement ye-flaxseed futhi yayihlotshaniswa nokulahlekelwa isisindo.
Nokho, kuthiwa i-flaxseed iyasiza ekwehleni kwesisindo ngoba iqukethe i-soluble fiber, enamathela kakhulu uma ixutshwe namanzi. Le fibre iboniswe ukuthi iyasebenza ekucindezeleni indlala nezifiso, ezingakhuthaza ukulahlekelwa isisindo.
Yehlisa i-cholesterol
I-Flaxseed nayo ingasiza ekunciphiseni amazinga e-cholesterol. Ngokocwaningo lwabantu abanesifo se-peripheral artery, ukudla izipuni ezingu-4 (amagremu angu-30) we-flaxseed ephansi ngosuku kwehlisa amazinga e-cholesterol ye-LDL (embi) ngo-15%.
Ucwaningo lwamaviki angu-12 kubantu abanomfutho wegazi ophakeme lukhiqize okutholakele okufanayo, kubika ukuthi izipuni ze-4 (amagremu angu-30) we-flaxseed ngosuku ziholele ekwehleni okukhulu kwe-body mass index (BMI), i-cholesterol ephelele, nomfutho wegazi.
Le miphumela ingase ibe ngenxa ye-fiber ekwi-flaxseed, ebopha usawoti we-bile ngaphambi kokuba ukhishwe emzimbeni. Ukuze ugcwalise lawa sawoti we-bile, i-cholesterol ikhishwa egazini iye esibindini, okuholela emazingeni aphansi.
Yehlisa umfutho wegazi
Ukudla imbewu yefilakisi kuyindlela ephumelelayo yokwehlisa umfutho wegazi. Ocwaningweni lwezinyanga eziyisi-6 kubantu abanomfutho wegazi ophakeme, labo abadla izipuni ezi-3 (amagremu angama-30) we-flaxseed nsuku zonke bathola ukuncipha kwe-10 no-7 mm Hg ku-systolic ne-diastolic blood pressure, ngokulandelana.
Abantu abanezinga le-systolic (inombolo ephezulu ekufundweni komfutho wegazi) engaphezu kuka-140 mm Hg ekuqaleni kocwaningo babone ukwehla okukhulu nakakhulu ngo-15 mm Hg. Kukho konke ukuncipha kwe-5 mm Hg ku-systolic blood pressure kanye no-2 kuya ku-5 mm Hg ku-diastolic blood pressure, kulinganiselwa ukuthi ingozi yokushaywa unhlangothi iyancipha ngo-11 kuya ku-13% kanye nengozi yesifo senhliziyo ngama-34%.
Ithuthukisa impilo yokugaya ukudla
Uhudo nokuqunjelwa kubangela ukucindezeleka okukhulu futhi kungasongela ngisho nempilo. Izinga lokuqunjelwa lingaba phezulu lifike ku-27% eYurophu, futhi abesifazane basengozini ephindwe kabili kunabesilisa.
Ucwaningo oluningana luye lwathola ukuthi imbewu yefilakisi ivimbela kokubili isifo sohudo nokuqunjelwa. Okuqukethwe kwe-fiber engancibiliki kumbewu ye-flax yengeza inqwaba kudoti wokugaya ukudla, kusebenza njenge-laxative, futhi kukhulula ukuqunjelwa. I-soluble fiber nayo kukholakala ukuthi ibopha amanzi emgudwini wokugaya ukudla. Lokhu kubangela ukuthi ikhukhumale futhi ikhulise inqwaba yendle, ivimbele isifo sohudo.
abanesifo sikashukela
Ucwaningo kubantu abanesifo sikashukela sohlobo 2 lubonisa ukuthi ukugcwalisa nge-10-20 amagremu we-flaxseed powder ngosuku izinyanga ezingu-1-2 kunganciphisa ushukela wegazi osheshayo kuze kufike ku-19,7%. Kodwa-ke, akuzona zonke izifundo ezithola ukuthi ama-flaxseeds asebenza ngempumelelo ekulawuleni ushukela wegazi kanye namazinga e-insulin.
Nakuba ukuhlobana phakathi kwama-flaxseeds nesifo sikashukela sohlobo 2 kungakacaci, kungabhekwa njengesengezo esiphephile nesinempilo ekudleni kwakho uma unesifo sikashukela sohlobo 2.
Kuvimbela umdlavuza
Ucwaningo lwamashubhu okuhlola nezilwane lubonisa ukuthi i-flaxseed ingacindezela ukwakheka kwezinhlobo ezihlukahlukene zomdlavuza, kuhlanganise nomdlavuza wamathumbu, webele, wesikhumba nowamaphaphu. Ukwenyuka kwamazinga egazi amahomoni ocansi kuye kwaxhunyaniswa nengozi eyengeziwe yezinhlobo eziningana zomdlavuza.
Ama-flaxseed anganciphisa ngokuzithoba amazinga e-serum ama-hormone ocansi kwabesifazane abakhuluphele, okunganciphisa ingozi yomdlavuza webele. Lezi zimbewu nazo zikhonjiswe ukuthi zivikela umdlavuza wendlala yesinye.
Contraindication
Ama-flaxseed omisiwe ngokuvamile abekezelelwa kahle futhi ukungezwani komzimba kuyivelakancane. Noma kunjalo, kunconywa ukuphuza amanzi amaningi lapho udla lezi zinhlamvu.
I-Cyanogenic glycosides
Ama-flaxseed ngokwemvelo aqukethe izinhlanganisela zezitshalo ezibizwa ngokuthi i-cyanogenic glycosides. Lezi zinto zingabopha kuma-sulphur compounds emzimbeni ukuze zakhe ama-thiocyanates. Amanani amaningi we-thiocyanate angaphazamisa ukusebenza kwe-gland yegilo.
Ukunikezwa okusesilinganisweni mancane kakhulu amathuba okuba kubangele imiphumela emibi kubantu abanempilo. Kodwa-ke, abantu abanezinkinga ze-thyroid kufanele bacabangele ukugwema amanani amaningi e-flaxseed. Nakuba umkhawulo ophezulu ophephile wokudla imbewu yefilakisi ungakanqunywa, olunye ucwaningo lwaphetha ngokuthi izipuni ezingu-5 (amagremu angu-50) ngosuku ziphephile futhi zinenzuzo kubantu abaningi abanempilo.
i-phytic acid
Njengezinye imbewu, imbewu yefilakisi iqukethe i-phytic acid. I-Phytic acid ivame ukubizwa ngokuthi i-antitrient, ngoba kunganciphisa ukumuncwa kwamaminerali anjenge-iron ne-zinc. Noma kunjalo, i-phytic acid ayibangeli ukuncipha okuhlala njalo kokumuncwa kwamaminerali futhi ayithinti ukudla okulandelayo.
Ngakho-ke, lokhu akufanele kube ukukhathazeka okukhulu, ngaphandle kwabantu abangenawo amaminerali afana nensimbi kanye/noma abadla ukudla okungenakulinganisela.
Izinkinga zokugaya
Kubantu abangajwayele ukudla i-fiber eningi, ukufaka i-flaxseed ngokushesha kungabangela izinkinga zokugaya ukudla okuncane. Lokhu kuhlanganisa ukuqunjelwa, igesi, ubuhlungu besisu, nesicanucanu. Kungcono ukuqala ngemithamo emincane bese usebenza ngendlela yakho kuze kufike ku-1-2 wezipuni (10-20 amagremu) ngosuku.
Ukwengeza ama-flaxseeds ekudleni nakho kungandisa imvamisa yokunyakaza kwamathumbu, ngoba ama-flaxseeds ayi-laxative yemvelo. Ngokufanelekile, imbewu yefilakisi kufanele ithathwe namanzi nanoma yiluphi olunye uketshezi, kodwa uma siluthatha ngaphandle koketshezi olwanele, singagcina sivalekile amathumbu kanye nokuvinjwa. Kuyingozi kakhulu ezigulini ze-scleroderma, ngoba imbewu yefilakisi ingabangela ukuqunjelwa okukhulu nokuvinjelwa.
Izingozi ngesikhathi sokukhulelwa
Nakuba izifundo zabantu zilinganiselwe, ochwepheshe abaningi bezempilo besaba ukuthi ukudla i-flaxseed ngesikhathi sokukhulelwa kungase kube nemiphumela engathandeki. Lokhu kungenxa ye-phytoestrogens esembewini, engenza ngendlela efanayo ne-hormone yocansi yabesifazane i-estrogen.
Ucwaningo lwezilwane lubonisa ukuthi i-flaxseed ne-flaxseed lignan ingase ibangele isisindo sokuzalwa esiphansi futhi ithinte ukuthuthukiswa kwesistimu yokuzala enzalweni, ikakhulukazi uma idliwe ngesikhathi sokukhulelwa kusencane. Imithamo emincane ye-flaxseed ayinakwenzeka ukuthi ibe nomthelela omubi.
Kodwa-ke, ngesikhathi sokukhulelwa kanye ne-lactation, kunconywa ukunciphisa ukuthathwa kwembewu yefilakisi neminye imithombo yokudla ye-phytoestrogens. Lokhu kuhlanganisa neminye imikhiqizo yesoya.
imiphumela ye-anticoagulant
Imithamo emikhulu ye-Omega-3 fatty acids ingaba nemiphumela ye-anticoagulant. Uma unenkinga yokopha noma uthatha izinto ezinciphisa igazi noma eminye imithi, kutuswa ukuthi uthintane nochwepheshe wezempilo ngaphambi kokufaka amanani amaningi e-flaxseed ekudleni kwakho.
Ngenxa yokuthi ama-flaxseeds ane-fiber eningi, anomthelela ekuvinjweni kwamathumbu kanye nokuqunjelwa. Kulesi simo, ukumuncwa kwezidakamizwa ezithile kanye nezithasiselo kuyavinjelwa. Kungcono ukukugwema, ikakhulukazi uma uthatha imithi yomlomo ukuze unciphise amazinga kashukela egazini.
Isetshenziswa kanjani?
Kokubili amafutha e-flaxseed kanye ne-flaxseed kulula ukuyisebenzisa futhi anganezelwa ezinhlobonhlobo zokupheka. Ezinye izindlela ezilula zokwandisa ukusetshenziswa yilezi:
- Engeza i-flaxseed powder emanzini noma ufafaze kuma-smoothies.
- Thela amafutha e-flaxseed kumasaladi amasha esikhundleni sokugqoka isaladi.
- Fafaza inhlabathi ye-flaxseed phezu kwezinhlamvu ezishisayo noma ezibandayo ukuze uthole i-fiber eyengeziwe kanye nokunambitheka.
- Hlanganisa i-flaxseed neyogathi esiyithandayo.
- Yenza izinto ezibhakiwe zibe ukusonteka okunempilo ngokuxuba i-flaxseed ibe amakhukhi, ama-muffin, noma izinkwa.
- Hlanganisa i-flaxseed namanzi amancane ukuze uthole esikhundleni seqanda elilula.
Imbewu yefilakisi ingazwela ekushiseni nasekukhanyeni kwelanga futhi inedumela lokonakala ngokushesha. Kungcono ukugcina ama-flaxseeds aphelele esiqandisini ukuze uwagcine ehlanzekile isikhathi eside.
Uma sizigaya ekhaya, izimbewu sizozigcina efrijini futhi sizikhiphe ngaphambi nje kokuba zilungele ukugaywa. Bese, sizogcina inhlabathi ye-flaxseed esitsheni esingangeni moya, lapho kufanele ihlale iyintsha izinyanga ezimbalwa.