Fifia la, ame geɖe le "nuɖuɖu gãwo" alo nuɖuɖu siwo ɖea vi vovovowo dim ne wole woƒe lãmesẽ ŋu bum. Eyata, nuɖuɖu siwo ŋu woƒoa nu tsoe wu le mia dometɔ geɖe dome, togbɔ be eƒe lolome le sue hã la, enye flaxseed. Ðewohĩ èse ŋkɔ sia hã kpɔ. Gake egbea, mina míaƒo nu tso viɖe siwo wòhena vɛ na míaƒe ŋutilã ŋutɔŋutɔ, ale si míazãe, kple nu siwo ŋu wòle be míaɖɔ ŋu ɖo ŋu. Kpuie ko la, flaxseeds nye flax-numiemie ƒe nukuwo. Le dukɔ siwo le Mediterranea-ƒua dzi me la, wozãa wo abe nuɖuɖu kple atike ene ƒe akpe geɖe. Egbea la, woxɔ ŋkɔ be wonye nuɖuɖu si wotsɔ numiemiewo wɔe si me Omega-3 ami siwo naa dzi naa lãmesẽ sɔ gbɔ ɖo. Gake menye ema ɖeɖeko o, nunyiame bubu geɖewo ɣla ɖe nuku sue siawo me.
Viɖe kawoe flax-kuwo ɖena na míaƒe ŋutilã le lãmesẽ me?
Menye nuku ɖesiaɖe koe flaxseeds nye o. Viɖe geɖe le wo ŋu le lãmesẽnyawo gome. Na míalé ŋku ɖe vevitɔwo ŋu.
1. Ekpena ɖe ame ŋu be dzia nanɔ lãmesẽ me
Viɖe vevi siwo le flax-ku ŋu dometɔ ɖekae nye be enyo na dzia.
- Omega -3: Omega-3 ƒomevi aɖe si woyɔna be alpha-linolenic acid (ALA) sɔ gbɔ ɖe esiawo me. Numekukuwo ɖee fia be esia kpena ɖe ame ŋu be dzidɔ ƒe afɔkua dzi ɖena kpɔtɔna .
- Lãmetsiŋusẽ dzi ɖeɖe kpɔtɔ : Kpeɖodzi nyuiwo li be flaxseeds kple flaxseed oil kpena ɖe ame ŋu be ʋumemi gbegblẽ ( LDL ) ƒe agbɔsɔsɔ dzi ɖena kpɔtɔna.
- Ʋusɔgbɔdɔ dzi ɖuɖu: Numekuku aɖewo ɖee fia be esiawo ate ŋu akpe ɖe ame ŋu wòaɖu ʋu ƒe sisi dzi vaseɖe afi aɖe.
Gake ne ʋumemi alo ʋusɔgbɔdɔ le ŋuwò , tsɔ kpe ɖe flax-ku ɖuɖu ŋu la, ele vevie be nàno atike si wò ɖɔkta ŋlɔ na wò abe alesi tututu wògblɔe ene.
2. Ate ŋu aɖe kansa xɔxɔ ƒe afɔkua dzi akpɔtɔ
Nusi woyɔna be
lignans sɔ gbɔ ŋutɔ le flaxseeds me . Esiawo sɔ gbɔ wu numiemie bubuwo abe zi gbɔ zi 800 ene. Wokpɔe be lignan siawo ɖea no me dɔdzẽ kple ʋumenugbagbeviɣidɔ vevietɔ xɔxɔ ƒe afɔkua dzi kpɔtɔna. Numekuku gale edzi yim le esia ŋu.
3. Enyo ŋutɔ na nuɖuɖumeŋusẽ
- Fibre sɔ gbɔ ɖe eme:Flaxseed nye nuɖuɖu si me ka si me wodea tsii kple esi me mekɔna o sɔ gbɔ ɖo. Esia kpena ɖe ame ŋu be woaxe mɔ ɖe nɔnɔmewo abe dɔmeɖui ene nu eye wònaa dɔgboa ƒe dɔwɔwɔ nɔa ɖoɖo nu.
- Ʋumemi ƒe xɔxlɔ̃ dzi ɖeɖe kpɔtɔ: Ka sia kpena ɖe ame ŋu hã be ʋumemi si le nuɖuɖu me ƒe gege ɖe ʋua me dzi ɖena kpɔtɔna.
4. Ekpena ɖe ame ŋu be woakpɔ sukli ƒe agbɔsɔsɔ le ʋu me
Ne
Suklidɔ Ƒomevi 2 lia le ŋuwò la, flaxseed tsɔtsɔ kpe ɖe wò nuɖuɖu ŋu ate ŋu akpe ɖe ŋuwò nàɖu sukli ƒe agbɔsɔsɔ le ʋu me dzi.
Gake nu vevi aɖe si wòle be míade dzesii enye si. Ne èno insulin alo suklidɔtike bubuwo la,
ele be nàƒo nu kple wò ɖɔkta godoo hafi azã flaxseed. Esiawo ate ŋu awɔ dɔ kple wò atikewo.
5. Nɔnɔme bubu geɖewo...
Tsɔ kpe ɖe eŋu la, flax-ku kpena ɖe ame ŋu wòɖea ʋusɔgbɔdɔ ƒe afɔkua dzi kpɔtɔna eye wònaa vitamin kple mineral vovovowo ŋutilãa.
Nunyiame kawoe le flax nukuwo me?
Flax-kuwo le abe bɔmb sue aɖe si me nunyiame le ene, si me protein, vitamin, kple mineral yɔ fũ. Mina míalé ŋku ɖe nunyiame siwo le aɖabaƒoƒo 4 (si ade gram 28) me ŋu.
| Nunyiame ƒe akpa aɖe | Lolome |
|---|
| Calorie siwo le lãme na ame | 148. Ƒe 148 |
| Protein (Protein) ƒe dɔwɔwɔ | gram 6 ye |
| Da ami | gram 10 ƒe kpekpeme |
| Carbohydrates ƒe agbɔsɔsɔ | gram 10 ƒe kpekpeme |
| Fiber (fiber) si woyɔna be fibre | gram 8 ƒe kpekpeme |
| Sukli | 0 gram |
Tsɔ kpe ɖe eŋu la, nunyiame xɔasi geɖewo abe iron, potassium, folate, magnesium, kple phosphorus ene le eme.
Aleke woazã flax-kuwoe? Agbɔsɔsɔme nenie wòle be nàɖu?
Be flax-kuwo nakpɔ viɖe geɖe wu la, ele be nànya mɔ nyuitɔ si dzi nàto azã wo.
Nu vevitɔ kekeake: gbã ƒuwo!
Flax-kuwo mimi bliboe mana wò ŋutilã naxɔ woƒe nunyiamewo bliboe o. Esia le alea elabena nukua ƒe awudziwui sesẽ ŋutɔ. Eyata
ele vevie be woatu flax-kuwo nyuie hafi azã wo. Àte ŋu azã kɔfi tutumɔ̃ sue aɖe na esia. Anyo wu be nàtu agbɔsɔsɔme si nèhiã na ŋkekea ko.
Aleke gbegbee nyona gbesiagbe?
Zi geɖe la,
flaxseed si wotu aɖabaƒoƒo 1-2 gbesiagbe sɔ gbɔ na ame tsitsi si le lãmesẽ me. Woate ŋu azã flaxseed-mi si ade teaspoon ɖeka gbesiagbe. Gake kafukafunya si wogblɔna le mɔ gbadza nu koe esia nye. Anyo wu be nàbia wò ɖɔkta tso agbɔsɔsɔ si sɔ na wò ŋu, le wò lãmesẽ ƒe nɔnɔme nu.
Aleke woawɔ atsɔe akpe ɖe nuɖuɖu ŋu?
- Tsɔ agbɔsɔsɔme ɖeka de wò ŋdi mɔli alo smoothie me.
- Tsɔe ƒu gbe ɖe yogurt alo salad dzi.
- Tsɔe de wɔ si wotsɔ tsakae la me ne èle nuwo abe abolo, abolo, kple muffin ene wɔm.
- Woate ŋu azã flaxseed-mi le salad-mi me. Gake mègaɖae goglo alo ɖae kple flaxseed-mi le dzoxɔxɔ gã me o elabena dzudzɔ si dona le eme la le sue ŋutɔ, si fia be etɔa dzo kabakaba.
Nusiwo ŋu wòle be nànya kple eƒe nugbegblẽ le ame ŋu ne èle flax-ku ɖum
Togbɔ be flax-kuwo ɖea vi abe nu bubu ɖesiaɖe ene hã la, nu ʋɛ aɖewo li siwo ŋu wòle be míaɖɔ ŋu ɖo ne wole wo zãm.
Ðo ŋku edzi be nusianu ƒe agbɔsɔsɔ fũ menyo o. Azɔ hã, ɖewohĩ flaxseed masɔ na ame aɖewo o.
| Afɔku ƒomevi | Nusiwo ŋu wòle be woabu |
|---|
| Nusiwo wògblẽna le ame ŋu | Fibre si sɔ gbɔ ɖe eme ate ŋu ana ame aɖewo nafu, aɖuɖɔ, dɔgbo natsi, alo aɖuɖɔtoe. Ne wonoe fũ akpa tsi si sɔ nono manɔmee ate ŋu ana ame nazu dɔgbo alo ƒã hafi dɔgboa naxe. |
| Atikewo ƒe kadodo ɖekae | Ne èle atike aɖe zãm (e.g. ʋumenugbagbeviɣitikewo, suklidɔ, ʋumemi, ʋusɔgbɔdɔtikewo, lãmetsiŋusẽtikewo, vidzidzinutsitikewo), kpɔ egbɔ be yeƒo nu kple yeƒe ɖɔkta hafi zã flaxseed. Flaxseed ate ŋu ado kplamatse atikewo ƒe xɔxlɔ̃. Eyata anyo wu be woano flaxseed gaƒoƒo 1-2 le atike nono vɔ megbe. |
| Afɔku tɔxɛwo | Mègaɖu flaxseeds ƒuƒu alo esiwo metsi o gbeɖe o, elabena ate ŋu anye aɖi. Mele be amesiwo ŋu lãmetsiŋusẽ ƒe dɔlélewo abe suklidɔ, susu ƒe dɔwɔwɔ ƒe dɔléle, triglyceride ƒe agbɔsɔsɔ fũ, ʋu ƒe dodo ƒe dɔléle, ʋumenugbagbeviɣidɔ, Crohn ƒe dɔléle, vidzidɔ me dɔléle, PCOS, kple bubuawo nazã esiawo ne womekpɔ ɖɔkta gbɔ o. |
| Vidada kple ɖevi siwo fɔ fu | Womekafu flaxseed na vidada funɔwo alo no na vidada kple ɖevi suewo o, elabena kpeɖodzi si sɔ gbɔ be woatsɔ aɖo kpe eƒe dedienɔnɔ dzi haɖe o. |
Gbedasi si Wotsɔ Yi Aƒeme
- Flaxseed nye nuɖuɖu si me nunyiame le ŋutɔ eye wònaa lãmesẽ, gake ɖeko wòle be woazãe abe nuɖuɖu si da sɔ ƒe akpa aɖe ene.
- Ne èdi be yeakpɔ nu nyuitɔ kekeake la, kpɔ egbɔ be yetu flax-ku hafi aɖu wo.
- Ne èdze egɔme zi gbãtɔ la, dze egɔme kple agbɔsɔsɔ sue aɖe, abe teaspoon ɖeka gbesiagbe ene, eye nàdzii ɖe edzi vivivi va ɖo agbɔsɔsɔme ɖeka.
- Vevietɔ wu: Ne dɔléle aɖe le ŋuwò, alo ne èle atike aɖe nom gbesiagbe la, kpɔ egbɔ be yebia ɖɔkta hafi tsɔ flaxseed kpe ɖe wò nuɖuɖu ŋu.
- Mègaɖu flax-ku siwo womeɖa o alo esiwo metsi o gbeɖe o.
Flaxseed, Flaxseed, Viɖe siwo le Flaxseed ŋu, Alesi Woaɖu Flaxseed, Omega-3, Cholesterol, Suklidɔ
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