Mprempren, nnipa pii rehwehwɛ "superfoods" ahorow anaa nnuan a mfaso wɔ so bere a wosusuw wɔn akwahosan ho no. Enti, nnuan a mo mu pii ka ho asɛm kɛse no mu biako, ɛmfa ho sɛ ne kɛse sua no, ne flaxseed. Ebia wo nso woate saa din yi. Nanso ɛnnɛ, momma yɛnka mfaso horow a ɛde ba yɛn nipadua so ankasa, sɛnea yɛde bedi dwuma, ne nneɛma a ɛsɛ sɛ yɛhwɛ yiye wɔ ho. Sɛ yɛbɛka no tiawa a, flaxseeds yɛ flax afifide no aba. Wɔ aman a ɛwɔ Mediterranea mantam mu no, wɔde adi dwuma sɛ aduan ne nnuru mfe mpempem pii. Ɛnnɛ, wɔagye din sɛ aduan a efi afifide mu a Omega-3 srade a ɛma koma nya ahoɔden pii wom. Nanso ɛnyɛ ɛno nko, aduannuru afoforo pii ahintaw aba nketewa yi mu.
Akwahosan mu mfaso bɛn na ɛwɔ flax aba so ma yɛn nipadua?
Flaxseeds nyɛ aba biara kɛkɛ. Wɔwɔ akwahosan mu mfaso pii. Momma yɛnhwɛ emu atitiriw no.
Mfaso titiriw biako a ɛwɔ flax aba so ne sɛ eye ma koma no.
- Omega -3: Eyinom wɔ omega-3 bi a wɔfrɛ no alpha-linolenic acid (ALA) . Nhwehwɛmu ada no adi sɛ eyi boa ma asiane a ɛwɔ hɔ sɛ obi benya komayare no so tew .
- Srade a wɔtew so : Adanse pa wɔ hɔ a ɛkyerɛ sɛ flaxseed ne flaxseed ngo boa ma srade bɔne ( LDL ) dodow so tew.
- Di mogya mmoroso so: Nhwehwɛmu ahorow bi kyerɛ sɛ eyinom betumi aboa ma wɔadi mogya mmoroso so akodu baabi.
Nanso sɛ wowɔ srade a ɛkɔ soro anaa mogya mmoroso , a flax aba a wubedi akyi no, ɛho hia sɛ wonom nnuru a wo duruyɛfo akyerɛw ama wo no sɛnea wɔakyerɛ wo no pɛpɛɛpɛ.
2. Ebetumi atew asiane a ɛwɔ hɔ sɛ obi benya kokoram no so
Aduru bi a wɔfrɛ no
lignans dɔɔso yiye wɔ flax aba mu . Eyinom dɔɔso bɛyɛ mpɛn 800 na ɛwɔ mu sen afifide afoforo. Wɔahu sɛ saa lignan ahorow yi brɛ asiane a ɛwɔ hɔ sɛ wobenya nufu mu kokoram ne prostate kokoram titiriw no ase. Nhwehwɛmu da so ara kɔ so wɔ eyi ho.
3. Eye paa ma aduan mu nhyehyɛe
- Fiber pii wom:Flaxseed yɛ aduan a ahoɔdennuru a ɛtumi nwura ne nea ɛntumi nwura pii wom. Eyi boa ma wosiw tebea horow te sɛ akisikuru ano na ɛma dwensɔtwaa no yɛ adwuma yiye.
- Cholesterol a ɛtwetwe no so tew: Saa fiber yi nso boa ma srade a ɛwɔ aduan mu a ɛkɔ mogya no mu no so tew.
4. Ɛboa ma asikre dodow a ɛwɔ mogya mu no yɛ kɛse
Sɛ wowɔ
Asikreyare a Ɛto so 2 , a, flaxseed a wode bɛka w’aduan ho no betumi aboa ma asikre dodow a ɛwɔ wo mogya mu no so.
Nanso ade titiriw bi a ɛsɛ sɛ yɛhyɛ no nsow ni. Sɛ wonom insulin anaa nnuru afoforo a wɔde sa asikreyare a,
akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa ansa na wode flaxseed adi dwuma. Ebia eyinom ne wo nnuru no bedi nkitaho.
5. Su ahorow pii bio...
Nea ɛka ho no, flax aba boa ma asiane a ɛwɔ hɔ sɛ obi benya akisikuru no so tew na ɛma nipadua no nya vitamin ne mineral ahorow ahorow.
Aduannuru bɛn na ɛwɔ flax aba mu?
Flax aba te sɛ ɔtopae ketewaa bi a ahoɔdennuru wom, a protein, vitamin, ne mineral ahorow ahyɛ mu ma. Momma yɛnhwɛ aduannuru a ɛwɔ nkaribo 4 (bɛyɛ gram 28) mu.
| Nnuannuru afã | Kɛseɛ |
|---|
| Calories a ɛwɔ nipadua no mu | 148. Nkyekyɛm |
| Protein a ɛwɔ nipadua no mu | 6 gram |
| Kɛseɛ | gram 10 na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | gram 10 na ɛyɛ |
| Fiber a ɛyɛ den | gram 8 na ɛyɛ |
| Asikyire | 0 grams na ɛyɛ |
Bio nso, aduannuru a ɛsom bo pii te sɛ dade, potassium, folate, magnesium, ne phosphorus wɔ mu.
Ɔkwan bɛn so na wɔde flax aba di dwuma? Ɛsɛ sɛ wudi dodow ahe?
Sɛ wubenya flax aba so mfaso kɛse a, ɛsɛ sɛ wuhu ɔkwan pa a wobɛfa so de adi dwuma.
Ade a ɛho hia sen biara: bubu nnompe no!
Flax aba a wobɛmene no nyinaa remma wo nipadua no nnye aduannuru a ɛwom no koraa. Eyi te saa efisɛ aba no atade no yɛ den yiye. Enti,
ɛho hia sɛ woyam flax aba yiye ansa na wode adi dwuma. Wubetumi de kɔfe afiri ketewaa bi adi dwuma ama eyi. Ɛyɛ papa sɛ wobɛyam dodow a wuhia ma da no nkutoo.
Nneɛma ahe na eye da biara?
Mpɛn pii no,
flaxseed a wɔayam nkaribo 1-2 da biara dɔɔso ma ɔpanyin a ɔwɔ apɔwmuden. Wobetumi de flaxseed ngo a ɛyɛ bɛyɛ teaspoon biako adi dwuma da biara. Nanso, eyi yɛ nyansahyɛ a wɔde ma wɔ ɔkwan a ɛkɔ akyiri so ara kwa. Ɛyɛ papa sɛ wubebisa wo duruyɛfo no dodow a ɛfata wo, a egyina w’akwahosan tebea so.
Ɔkwan bɛn so na wɔde ka aduan ho?
- Fa tablespoon biako ka wo anɔpa akutu anaa smoothie ho.
- Fa petepete yogurt anaa salad so.
- Fa ka esiam a wɔde afra no ho bere a woreyɛ nneɛma te sɛ paanoo, keeki, ne muffin no.
- Wobetumi de flaxseed ngo ayɛ salad dressings. Nanso, mfa flaxseed ngo nhyew anaa nnoa wɔ ɔhyew a ɛkɔ soro mu efisɛ wusiw a ɛba fam koraa, a ɛkyerɛ sɛ ɛhyew ntɛmntɛm.
Nneɛma a ɛsɛ sɛ wohwɛ yiye ne nea efi mu ba bere a woredi flax aba no
Ɛwom sɛ flax aba so wɔ mfaso, te sɛ biribiara de, nanso nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye wɔ ho bere a yɛde redi dwuma no.
Kae sɛ biribiara a ɛboro so no nyɛ papa. Afei nso, ebia flaxseed mfata nnipa binom.
| Asiane ahorow a ɛwɔ hɔ | Nneɛma a ɛsɛ sɛ wususuw ho |
|---|
| Nneɛma bɔne a efi mu ba | Fiber a ɛdɔɔso no betumi ama nnipa binom ho ayɛ wɔn yaw, wɔn yafunu ayɛ wɔn yaw, wɔn yafunu ayɛ wɔn yaw, anaasɛ wɔn akisikuru. Sɛ wɔnom pii a wɔnnom nsu a ɛdɔɔso a, ebetumi ama obi ayɛ akisikuru anaasɛ ɛntaa mma sɛ ne dwensɔtwaa no asiw. |
| Nnuru a ɛne wɔn ho wɔn ho di nkitaho | Sɛ worenom nnuru biara (sɛ nhwɛso no, nnuru a ɛma mogya yɛ mmerɛw, asikreyare, srade, mogya mmoroso nnuru, hormone ayaresa, awo ano aduru) a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na wode flaxseed adi dwuma. Flaxseed betumi asiw nnuru a ɛkɔ nipadua no mu no kwan. Enti, ɛyɛ papa sɛ wobɛnom flaxseed nnɔnhwerew 1-2 wɔ nnuru a woanom akyi. |
| Asiane titiriw a ɛwɔ hɔ | Mma nnwe flaxseeds a wɔannoa anaasɛ ɛnnɔɔso da, efisɛ ebetumi ayɛ awuduru. Ɛnsɛ sɛ nnipa a wɔwɔ tebea horow a ɛma hormone te sɛ asikreyare, adwenemhaw a ɛma obi yɛ ade tra so, triglyceride dodow a ɛkɔ soro, mogya a ɛtɔ, prostate kokoram, Crohn yare, endometriosis, PCOS, ne nea ɛkeka ho de eyinom di dwuma a wonkɔ oduruyɛfo nkyɛn. |
| Ɛnanom ne mmofra a wɔyem | Wɔnkamfo flaxseed nkyerɛ ɛnanom a wɔyem anaa wɔma nufu ne mmofra nkumaa, efisɛ wonnya nnyaa adanse a ɛdɔɔso a ɛkyerɛ sɛ ahobammɔ wom. |
Nkrasɛm a Wɔde Kɔ Fie
- Flaxseed yɛ aduan a ahoɔden wom kɛse na ahoɔden wom, nanso ɛsɛ sɛ wɔde di dwuma sɛ aduan a ɛkari pɛ no fã nkutoo.
- Sɛ wopɛ sɛ wunya nea eye sen biara a, hwɛ hu sɛ wobɛyam flax aba ansa na woadi.
- Sɛ wudi kan fi ase a, fa kakraa bi fi ase, te sɛ teaspoon da biara, na nkakrankakra ma ɛkɔ soro kodu tablespoon.
- Nea ɛho hia sen biara: Sɛ wowɔ ayaresa tebea biara, anaasɛ worenom aduru biara da biara a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na wode flaxseed aka w’aduan ho.
- Mma nnwe flax aba a wɔannoa anaasɛ ɛnnɔɔso da.
Flaxseed, Flaxseed, Mfaso a ɛwɔ Flaxseed so, Sɛnea Wodi Flaxseed, Omega-3, Cholesterol, Asikreyare
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