I kēia mau lā, nui ka poʻe e ʻimi nei i nā "superfoods" like ʻole a i ʻole nā meaʻai pono ke noʻonoʻo lākou i ko lākou olakino. No laila, ʻo kekahi o nā meaʻai i kamaʻilio nui ʻia i waena o ka hapa nui o ʻoukou, ʻoiai kona liʻiliʻi, ʻo ia ka flaxseed. Ua lohe paha ʻoe i kēia inoa. Akā i kēia lā, e kamaʻilio kākou e pili ana i nā pono e lawe mai ai i ko mākou kino, pehea e hoʻohana ai, a me nā mea e makaʻala ai. I ka ʻōlelo maʻalahi, ʻo nā flaxseeds nā hua o ka mea kanu flax. Ma nā ʻāina o ka ʻāina Mediterranean, ua hoʻohana ʻia lākou ma ke ʻano he meaʻai a me ka lāʻau lapaʻau no nā tausani makahiki. I kēia lā, ua kaulana lākou ma ke ʻano he meaʻai mea kanu waiwai i nā Omega-3 momona momona no ka puʻuwai. Akā ʻaʻole wale ia, ua hūnā ʻia nā meaʻai ʻē aʻe he nui i loko o kēia mau hua liʻiliʻi.
He aha nā pōmaikaʻi o nā hua flax no ko mākou kino?
ʻAʻole nā hua flax he hua wale nō. He nui ko lākou mau pono olakino. E nānā kākou i nā mea nui.
1. Kōkua i ka mālama ʻana i ke olakino o ka puʻuwai
ʻO kekahi o nā pono nui o nā hua flax, he mea maikaʻi ia no ka puʻuwai.
- Omega -3: Loaʻa i kēia mau mea kahi ʻano omega-3 i kapa ʻia ʻo alpha-linolenic acid (ALA) . Ua ʻike ʻia e ka noiʻi e kōkua kēia i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai .
- Hoʻohaʻahaʻa i ka cholesterol : Aia nā hōʻike maikaʻi e kōkua ana nā flaxseeds a me ka ʻaila flaxseed i ka hoʻemi ʻana i nā pae cholesterol maikaʻi ʻole ( LDL ).
- Kaohi i ke koko kiʻekiʻe: Ke hōʻike nei kekahi mau noiʻi hiki i kēia mau mea ke kōkua i ka kaohi ʻana i ke koko i kekahi ʻano.
2. Hiki ke hōʻemi i ka pilikia o ka maʻi kanesa
Loaʻa i nā hua flax kahi pae kiʻekiʻe loa o kahi hui i kapa ʻia ʻo
lignans . Loaʻa iā lākou ma kahi o 800 mau manawa ʻoi aku ka nui o kēia mau mea ma mua o nā mea kanu ʻē aʻe. Ua ʻike ʻia ua hōʻemi kēia mau lignans i ka pilikia o ka loaʻa ʻana o ka maʻi ʻaʻai umauma a me ke kanesa prostate. Ke hoʻomau nei ka noiʻi ʻana i kēia.
3. Maikaʻi loa no ka ʻōnaehana hoʻoheheʻe
- Waiwai i ka fiber:He meaʻai waiwai ka flaxseed i ka fiber hiki ke hoʻoheheʻe ʻia a me ka fiber hiki ʻole ke hoʻoheheʻe ʻia. Kōkua kēia i ka pale ʻana i nā maʻi e like me ka constipation a hoʻoponopono i ka hana o ka ʻōpū.
- Hoʻemi i ka omo ʻana o ka cholesterol: Kōkua pū kēia fiber i ka hoʻemi ʻana i ka omo ʻana o ka cholesterol meaʻai i loko o ke koko.
4. Kōkua i ka hoʻomalu ʻana i nā pae kō koko
Inā loaʻa iā ʻoe
ka maʻi diabetes Type 2 , ʻo ka hoʻohui ʻana i ka flaxseed i kāu meaʻai e kōkua paha i ka kaohi ʻana i kou pae kō koko.
Akā eia kahi mea nui e hoʻomaopopo ai. Inā ʻoe e lawe ana i ka insulin a i ʻole nā lāʻau lapaʻau ʻē aʻe no ka maʻi diabetes,
pono ʻoe e kamaʻilio me kāu kauka ma mua o ka hoʻohana ʻana i ka flaxseed. Hiki i kēia ke launa pū me kāu mau lāʻau lapaʻau.
5. Nui nā ʻano hou aʻe...
Eia kekahi, kōkua nā hua flax i ka hōʻemi ʻana i ka pilikia o ka hahau ʻana a hāʻawi i ke kino me nā ʻano huaora a me nā minela like ʻole.
He aha nā waiwai meaʻai o nā hua flax?
Ua like nā hua flax me kahi pōkā meaʻai liʻiliʻi, piha i ka protein, nā huaora, a me nā minelala. E nānā kākou i nā waiwai meaʻai o 4 punetēpē (ma kahi o 28 grams).
| ʻĀpana meaʻai | Ka nui |
|---|
| Nā Kalori | 148 |
| Pūmua | 6 grams |
| Momona | 10 grams |
| Nā kalapona | 10 grams |
| ʻO ke olonā | 8 grams |
| kōpaʻa | 0 grams |
Eia kekahi, he nui nā meaola waiwai e like me ka hao, ka potassium, ka folate, ka magnesium, a me ka phosphorus.
Pehea e hoʻohana ai i nā hua flax? ʻEhia ka nui āu e ʻai ai?
I mea e loaʻa ai ka hopena maikaʻi loa mai nā hua flax, pono ʻoe e ʻike i ke ala kūpono e hoʻohana ai.
ʻO ka mea nui loa: e wāwahi i nā iwi!
ʻO ka ale ʻana i nā hua flax holoʻokoʻa ʻaʻole ia e ʻae i kou kino e omo piha i kā lākou mau meaʻai. ʻO kēia no ka mea he paʻakikī loa ka ʻili o ka hua. No laila,
he mea nui e wili pono i nā hua flax ma mua o ka hoʻohana ʻana iā lākou. Hiki iā ʻoe ke hoʻohana i kahi wili kope liʻiliʻi no kēia. ʻOi aku ka maikaʻi o ka wili wale ʻana i ka nui āu e pono ai no ka lā.
ʻEhia ka nui o ka maikaʻi i kēlā me kēia lā?
Ma keʻano laulā, ua lawa
ka 1-2 punetēpē o ka flaxseed lepo i kēlā me kēia lā no ke kanaka makua olakino. Hiki ke hoʻohana ʻia ka ʻaila flaxseed ma kahi o hoʻokahi teaspoon i kēlā me kēia lā. Eia naʻe, he ʻōlelo aʻoaʻo maʻamau wale nō kēia. ʻOi aku ka maikaʻi o ka nīnau ʻana i kāu kauka e pili ana i ka nui kūpono iā ʻoe, ma muli o kou kūlana olakino.
Pehea e hoʻohui ai i ka meaʻai?
- E hoʻohui i kahi punetēpē i kāu porridge kakahiaka a i ʻole smoothie.
- E kāpīpī ma luna o ka yogurt a i ʻole ka salakeke.
- E hoʻohui i ka palaoa i ka hana ʻana i nā mea e like me ka berena, nā keke, a me nā muffins.
- Hiki ke hoʻohana ʻia ka ʻaila flaxseed i nā ʻaʻahu salakeke. Eia nō naʻe, mai palai hohonu a kuke paha me ka ʻaila flaxseed i nā mahana kiʻekiʻe no ka mea he haʻahaʻa loa kona kiko uahi, ʻo ia hoʻi ke puhi koke nei.
Nā mea e pono ai ke makaʻala a me nā hopena ʻaoʻao i ka wā e ʻai ai i nā hua flax
ʻOiai he mea maikaʻi nā hua flax, e like me nā mea ʻē aʻe a pau, aia kekahi mau mea e pono ai ke makaʻala i ka wā e hoʻohana ai.
E hoʻomanaʻo, ʻaʻole maikaʻi ka nui o kekahi mea. Eia kekahi, ʻaʻole kūpono paha ka flaxseed no kekahi poʻe.
| ʻAno pilikia | Nā mea e noʻonoʻo ai |
|---|
| Nā hopena ʻaoʻao | ʻO ka nui o ka fiber e hoʻoulu ai i ka pehu ʻana, ka flatulence, ka ʻōpū ʻeha, a i ʻole ka maʻi diarrhea i kekahi poʻe. ʻO ka lawe ʻana i ka nui me ka ʻole o ka inu ʻana i ka wai lawa hiki ke hoʻoulu i ka constipation a i ʻole, i ka hapanui pinepine, ka paʻa ʻana o ka ʻōpū. |
| Nā pilina lāʻau lapaʻau | Inā ʻoe e lawe ana i kekahi lāʻau lapaʻau (e like me nā lāʻau hoʻokahe koko, maʻi diabetes, cholesterol, nā lāʻau koko kiʻekiʻe, ka lāʻau lapaʻau hormone, nā pila hoʻomalu hānau), e kamaʻilio me kāu kauka ma mua o ka hoʻohana ʻana i ka flaxseed. Hiki i ka flaxseed ke hoʻopilikia i ka omo ʻana o ka lāʻau lapaʻau. No laila, ʻoi aku ka maikaʻi o ka lawe ʻana i ka flaxseed 1-2 mau hola ma hope o ka lawe ʻana i ka lāʻau lapaʻau. |
| Nā pilikia kūikawā | Mai ʻai i nā hua flax maka a i ʻole nā hua flax ʻōpiopio, no ka mea hiki iā lākou ke lilo i mea ʻawahia. ʻO ka poʻe me nā maʻi hormone-sensitive e like me ka maʻi diabetes, ka maʻi bipolar, nā pae triglyceride kiʻekiʻe, nā maʻi kahe koko, ke kanesa prostate, ka maʻi Crohn, endometriosis, PCOS, a me nā mea ʻē aʻe, ʻaʻole pono e hoʻohana i kēia mau mea me ka ʻole o ke kūkākūkā ʻana me ke kauka. |
| Nā makuahine hāpai a me nā keiki | ʻAʻole ʻōlelo ʻia ka flaxseed no nā makuahine hāpai a hānai waiū paha a me nā keiki ʻōpio, no ka mea, ʻaʻole lawa nā hōʻike e kākoʻo i kona palekana. |
Leka Lawe-Home
- He meaʻai momona a olakino hoʻi ka flaxseed, akā pono e hoʻohana wale ʻia ma ke ʻano he ʻāpana o ka papaʻai kaulike.
- No ka loaʻa ʻana o nā hopena maikaʻi loa, e ʻoki pono i nā hua flax ma mua o ka ʻai ʻana iā lākou.
- I ka hoʻomaka mua ʻana, e hoʻomaka me kahi liʻiliʻi, e like me kahi teaspoon i ka lā, a laila e hoʻonui mālie i hoʻokahi punetēpē.
- ʻO ka mea nui loa: Inā loaʻa iā ʻoe kekahi maʻi olakino, a inā ʻoe e lawe ana i kekahi lāʻau lapaʻau i kēlā me kēia lā, e ʻoluʻolu e nīnau i kāu kauka ma mua o ka hoʻohui ʻana i ka flaxseed i kāu meaʻai.
- Mai ʻai i nā hua flax maka a ʻōpiopio paha.
Flaxseed, Flaxseed, Nā Pōmaikaʻi o ka Flaxseed, Pehea e ʻai ai i ka Flaxseed, Omega-3, Cholesterol, Diabetes
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