So wunim mfaso a ɛyɛ nwonwa a aba ketewa yi so wɔ? Momma yɛnka flaxseed ho asɛm!

So woahu aba nketewa a ɛyɛ bruu yi pɛn? Ebia woahu wɔn wɔ aguadidan kɛse bi mu anaa Ayurvedic sotɔɔ bi mu. Eyinom ne nea yɛfrɛ no flax aba, anaa ‘Flaxseed’ wɔ Borɔfo kasa mu. Ɛwom sɛ ebia ɛbɛyɛ te sɛ nea ɛyɛ mpapahwekwa koraa wɔ nea edi kan no mu de, nanso aba nketewa yi wɔ akwahosan ho ahintasɛm kɛse bi a ahintaw wɔ wɔn mu. Ebinom ka sɛ wɔyɛ afifide mu nnuan a tumi wom sen biara wɔ wiase no mu biako. Ɛnnɛ, momma yɛnka anwonwade ketewa yi ho asɛm nkɔ akyiri kakra.

Dɛn ne saa flaxseed yi?

Flax aba nyɛ biribi a wohuu no nnɛra. Wɔwɔ abakɔsɛm a ɛkɔ akyiri mfe mpempem pii. Wo de susuw ho hwɛ, bere bi a atwam no, na ahene mpo nim mfaso a ɛwɔ so na wɔhyɛɛ mmara mpo ma wɔn manfo di. Ɛnnɛ, nyansahu nso ayɛ nhwehwɛmu pii de asi saa asɛm no so dua.

Mprempren, wɔde flax aba ka nnuan pii te sɛ bisket, paanoo, ne oats ho. Afei nso, wɔde flax aba ma nkokɔ a wɔtow nkesua a omega-3 pii wom. Enti wubetumi ahu mfaso a ɛwɔ eyi so.

Dɛn nti na flax aba wɔ mfaso pii saa?

Ɛwom sɛ flax aba wɔ nneɛma pii a ɛma akwahosan de, nanso wɔagye atom kɛse esiane nneɛma atitiriw abiɛsa nti.

• Omega-3 srade a ɛho hia: Eyinom ne srade "pa" a yɛn nipadua hia. Ɛho hia titiriw ma koma akwahosan. Omega-3 a wɔde afifide ayɛ bɛyɛ gram 1.8 na ɛwɔ flaxseed a wɔayam no tablespoon biako mu.
• Lignans: Eyinom wɔ afifide mu estrogen ne nea ɛko tia ɔyare mmoawa nyinaa. Nea ɛyɛ nwonwa no, lignans pii wɔ flaxseeds mu sen afifide mu nnuan afoforo mmɔho 75 kosi 800 .
• Fiber: Fiber a ɛtumi nwura mu ne nea ɛntumi nwura mu nyinaa wɔ flaxseeds mu. Eyinom abien nyinaa boa kɛse wɔ yɛn aduan mu nhyehyɛe no dwumadi a ɛfata mu.

Akwahosan mu mfaso bɛn na ɛwɔ flax aba so?

Ɛwom sɛ nhwehwɛmu da so ara kɔ so de, nanso ɛda adi pefee wɔ nea wɔahu dedaw no mu sɛ flax aba ma yenya akwahosan mu mfaso pii.

Sɛnea ɛbɛyɛ a asiane a ɛwɔ hɔ sɛ wobenya kokoram no so atew

Nnansa yi nhwehwɛmu ada no adi sɛ ebia flaxseeds bɛma ahobammɔ bi afi nufu mu kokoram, prostate kokoram, ne akyi berɛmo mu kokoram ho. Flaxseeds mu nneɛma abien, ALA, omega-3 bi, ne lignans, ho hia titiriw ma eyi. Lignans boa ma kokoram nkwammoaa a ɛte sɛ hormone no nyin so. Wɔsan nso de ahobammɔ yi ma a wɔrensiw nufu mu kokoram aduru a wɔfrɛ no tamoxifen a etu mpɔn no kwan.

Bɔ wo ho ban fi komayare ho.

Flaxseed yɛ ade a eye kyɛn so ma obi a ɔdwen koma akwahosan ho.

Ɛno kyerɛ sɛ flaxseeds boa ma mogya mmoroso so tew, ɛma koma no bɔ ntɛmntɛm, ɛmma mogya ntini no afasu nnyɛ den, na ɛtew srade bɔne (LDL cholesterol) so. Sɛ wɔka eyinom nyinaa bom a, yenya nkɔso kɛse wɔ yɛn ho a yɛbɛbɔ ho ban afi nyarewa te sɛ komayare ne akisikuru ho.

Ɛboa ma wodi asikreyare so

Nhwehwɛmu a edi kan kyerɛ sɛ flaxseeds a wodi da biara da no betumi aboa ma asikre dodow a ɛwɔ mogya mu wɔ mpanyimfo a wɔwɔ asikreyare a ɛto so abien mu no so, titiriw denam hemoglobin A1c dodow a wɔbɛma atu mpɔn no so.

Sɛnea ɛbɛyɛ a ɛbɛtew ɔfe a ɛwɔ nipadua no mu so

Ɔfe yɛ tebea a ɛma nipadua no afã horow hohoro, ɛyɛ kɔkɔɔ, na ɛyɛ yaw. Wɔde ɔfe abata tebea horow te sɛ Parkinson yare ne ayamtu ho. ALA ne lignans, nnuru abien a ebetumi asiw nneɛma a ɛma ɔhyew yi ano na ɛtew ɔfe so wɔ flaxseed mu.

So flax aba yɛ nkonyaayi?

Sɛ wote mfaso horow yi nyinaa a, ebia wubesusuw sɛ flax aba yɛ ɔsoro aduru a wɔde sa nyarewa nyinaa. Nanso ɛsɛ sɛ yɛte nokware no ase.Ɛrentumi nyɛ yiye sɛ yɛde aduan biako pɛ bɛsesa yɛn akwahosan koraa.

Nea ɛho hia ne sɛ wobɛkae sɛ flaxseed yɛ asetra a ɛkari pɛ na ahoɔden wom no fã biako pɛ . Biribi a mfaso wɔ so te sɛ flaxseed a wode bɛka aduan pa ne apɔw-mu-teɛteɛ a ɛfata ho no na etu mpɔn sen biara.

So nnipa bi wɔ hɔ a ɛnsɛ sɛ wɔde flaxseed di dwuma?

Bere a wɔreyɛ nhwehwɛmu foforo wɔ eyi ho no, afotu a wɔde ma mprempren ne sɛ ɛsɛ sɛ ɛnanom a wɔyem ne wɔn a wɔma nufu yɛ ahwɛyiye ansa na wɔde flaxseed aka wɔn aduan ho. Bere a mmoa ho nhwehwɛmu ahorow bi ada no adi sɛ nneɛma pa afi mu aba no, nhwehwɛmu afoforo ada adi afrafra. Enti, ɛbɛyɛ papa sɛ wobɛkɔ wo duruyɛfo (oduruyɛfo) nkyɛn wɔ nsɛm a ɛtete saa mu.

Ɔkwan bɛn so na wɔde flax aba di dwuma?

Okay, seesei woanya adwene pa wɔ flax aba ho. Enti ɔkwan bɛn so ankasa na wode di dwuma? Afotu a ɛnyɛ den a ɛbɛyɛ nea ɛho hia wo ni.

• Fa flaxseeds a wɔayam di dwuma: Sɛ wudi flaxseeds mũ no nyinaa a, ɛda adi sɛ ɛbɛtwam afi nipadua no mu a wɔrenwene yiye. Afei yɛn nipadua no nnya aduannuru a ɛsom bo a ɛwɔ mu no. Enti , fa flaxseeds a wɔayam (a wɔayam) di dwuma bere nyinaa . Ɛnyɛ den sɛ wɔde kɔfe afiri ketewaa bi bɛyɛ eyi.
• Sɛnea wode bɛka w’aduan ho: Fa ka wo da biara da aduan ho. Sɛ nhwɛso no, fa flaxseed a wɔayam nkaribo abien ka wo anɔpa oatmeal, atoko, yogurt, anaa smoothie ho. Anaasɛ wubetumi de ahyɛ sambols, gravies, anaa cutlet afrafra mu.
• Dodow ahe?: Mprempren nyansahyɛ ne sɛ wobɛfa flaxseed a wɔayam nkaribo 1-2 da biara.
• Sɛnea wɔde sie: Flax aba a wɔayam no betumi asɛe ntɛmntɛm. Enti, ɔkwan a eye sen biara a wobɛfa so de asie ne kotoku a mframa ntumi nkɔ mu wɔ frigye mu . Wobetumi nso de aba mũ no nyinaa ahyɛ dan mu hyew mu bere tiaa bi.