Masiku ano, anthu ambiri akufunafuna zakudya zosiyanasiyana za "superfoods" kapena zakudya zothandiza akamaganizira za thanzi lawo. Chifukwa chake, chimodzi mwa zakudya zomwe zimakambidwa kwambiri pakati pa ambiri a inu, ngakhale kuti ndi zazing'ono, ndi mbewu ya fulakesi. Mwina munamvapo dzinali. Koma lero, tiyeni tikambirane za ubwino womwe imabweretsa m'thupi lathu, momwe tingagwiritsire ntchito, komanso zinthu zomwe tiyenera kusamala nazo. Mwachidule, mbewu za fulakesi ndi mbewu za chomera cha fulakesi. M'maiko a Mediterranean, zakhala zikugwiritsidwa ntchito ngati chakudya ndi mankhwala kwa zaka masauzande ambiri. Masiku ano, zimadziwika ngati chakudya chochokera ku zomera chokhala ndi mafuta ambiri a Omega-3. Koma osati zokhazo, michere ina yambiri imabisika mkati mwa mbewu zazing'onozi.
Kodi ubwino wa mbewu za fulakesi pa thanzi la thupi lathu ndi wotani?
Mbewu za fulakesi si mbewu iliyonse. Zili ndi ubwino wambiri pa thanzi. Tiyeni tiwone zazikulu.
1. Zimathandiza kuti mtima ukhale wathanzi
Chimodzi mwa ubwino waukulu wa mbewu za fulakesi ndichakuti ndi zabwino pamtima.
- Omega -3: Izi zili ndi mtundu wa omega-3 wotchedwa alpha-linolenic acid (ALA) . Kafukufuku wapeza kuti izi zimathandiza kuchepetsa chiopsezo cha matenda a mtima .
- Kuchepetsa cholesterol : Pali umboni wabwino woti mbewu za fulakesi ndi mafuta a mbewu za fulakesi zimathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa ( LDL ).
- Kuwongolera kuthamanga kwa magazi: Kafukufuku wina akusonyeza kuti izi zingathandize kuchepetsa kuthamanga kwa magazi .
Koma ngati muli ndi cholesterol yambiri kapena kuthamanga kwa magazi , kuwonjezera pa kudya mbewu za fulakesi, ndikofunikira kumwa mankhwala omwe dokotala wanu wakupatsani monga momwe mwalangizidwira.
2. Zingachepetse chiopsezo cha khansa
Mbewu za fulakesi zimakhala ndi mankhwala ambiri otchedwa
lignans . Zili ndi zinthu zambiri zokwana 800 kuposa zomera zina. Zapezeka kuti ma lignans amenewa amachepetsa chiopsezo chotenga khansa ya m'mawere komanso khansa ya prostate makamaka. Kafukufuku akupitirirabe pa izi.
3. Yabwino kwambiri pakugaya chakudya
- Wolemera mu ulusi:Mbeu ya fulakesi ndi chakudya chokhala ndi ulusi wosungunuka komanso wosasungunuka. Izi zimathandiza kupewa matenda monga kudzimbidwa komanso kuwongolera ntchito ya matumbo.
- Kuchepetsa kuyamwa kwa cholesterol: Ulusi uwu umathandizanso kuchepetsa kuyamwa kwa cholesterol m'magazi.
4. Zimathandiza kuchepetsa kuchuluka kwa shuga m'magazi
Ngati muli ndi
matenda a shuga a mtundu wachiwiri , kuwonjezera fulakesi muzakudya zanu kungathandize kuchepetsa shuga m'magazi mwanu.
Koma nayi mfundo yofunika kuiganizira. Ngati mukumwa insulin kapena mankhwala ena a shuga,
muyenera kulankhula ndi dokotala musanagwiritse ntchito fulakesi. Izi zingakhudze mankhwala anu.
5. Makhalidwe ena ambiri...
Kuphatikiza apo, mbewu za fulakesi zimathandiza kuchepetsa chiopsezo cha sitiroko komanso zimapatsa thupi mavitamini ndi michere yosiyanasiyana.
Kodi zakudya za mbewu za fulakesi ndi ziti?
Mbewu za fulakesi zili ngati bombe laling'ono lopatsa thanzi, lodzaza ndi mapuloteni, mavitamini, ndi mchere. Tiyeni tiwone kuchuluka kwa zakudya zomwe zili mu supuni 4 (pafupifupi magalamu 28).
| Gawo la zakudya | Kukula |
|---|
| Ma calories | 148 |
| Mapuloteni | magalamu 6 |
| Mafuta | Magalamu 10 |
| Chakudya | Magalamu 10 |
| Ulusi | magalamu 8 |
| Shuga | magalamu 0 |
Kuphatikiza apo, ili ndi michere yambiri yamtengo wapatali monga chitsulo, potaziyamu, folate, magnesium, ndi phosphorous.
Kodi mungagwiritse ntchito bwanji mbewu za fulakesi? Kodi muyenera kudya zochuluka bwanji?
Kuti mupindule kwambiri ndi mbewu za fulakesi, muyenera kudziwa njira yoyenera yozigwiritsira ntchito.
Chofunika kwambiri: kuphwanya mafupa!
Kumeza mbewu za fulakesi zonse sikulola thupi lanu kuyamwa mokwanira michere yake. Izi zili choncho chifukwa chakuti ubweya wa mbewuyo ndi wolimba kwambiri. Chifukwa chake,
ndikofunikira kupukuta mbewu za fulakesi bwino musanazigwiritse ntchito. Mutha kugwiritsa ntchito chopukusira khofi chaching'ono pa izi. Ndi bwino kupukuta kuchuluka komwe mukufuna tsiku lonse.
Kodi ndi ndalama zingati zabwino patsiku?
Kawirikawiri,
supuni 1-2 za mbewu za fulakesi zophikidwa patsiku ndizokwanira munthu wathanzi. Mafuta a mbewu za fulakesi angagwiritsidwe ntchito pafupifupi supuni imodzi patsiku. Komabe, izi ndi malangizo wamba. Ndi bwino kufunsa dokotala wanu za kuchuluka komwe kukuyenererani, kutengera thanzi lanu.
Kodi mungawonjezere bwanji ku chakudya?
- Onjezani supuni imodzi mu phala lanu la m'mawa kapena smoothie.
- Thirani pa yogurt kapena saladi.
- Ikani mu ufa wosakaniza mukamapanga zinthu monga buledi, makeke, ndi ma muffin.
- Mafuta a fulakesi angagwiritsidwe ntchito mu saladi. Komabe, musakazinge kwambiri kapena kuphika ndi mafuta a fulakesi pamalo otentha kwambiri chifukwa ali ndi utsi wochepa kwambiri, zomwe zikutanthauza kuti amayaka msanga.
Zinthu zofunika kuzidziwa ndi zotsatira zake mukamadya mbewu za fulakesi
Ngakhale kuti mbewu za fulakesi ndi zothandiza, monga china chilichonse, pali zinthu zingapo zomwe muyenera kusamala nazo mukazigwiritsa ntchito.
Kumbukirani, kuchuluka kwa chinthu chilichonse sikwabwino. Komanso, mbewu za fulakesi sizingakhale zoyenera kwa anthu ena.
| Mtundu wa chiopsezo | Zinthu zoti muganizire |
|---|
| Zotsatirapo zoyipa | Kuchuluka kwa ulusi m'thupi kungayambitse kudzimbidwa, kutsekula m'mimba, kupweteka m'mimba, kapena kutsegula m'mimba mwa anthu ena. Kumwa madzi ambiri popanda kumwa madzi okwanira kungayambitse kudzimbidwa kapena, nthawi zina, kutsekeka kwa matumbo. |
| Kuyanjana kwa mankhwala | Ngati mukumwa mankhwala aliwonse (monga mankhwala ochepetsa magazi, matenda a shuga, cholesterol, mankhwala othamanga magazi, mankhwala a mahomoni, mapiritsi oletsa kubereka), onetsetsani kuti mwalankhula ndi dokotala musanagwiritse ntchito fulakesi. fulakesi ikhoza kusokoneza kuyamwa kwa mankhwala. Chifukwa chake, ndi bwino kumwa fulakesi maola 1-2 mutatha kumwa mankhwala. |
| Zoopsa zapadera | Musadye mbewu zosapsa kapena zosapsa, chifukwa zimatha kukhala ndi poizoni. Anthu omwe ali ndi matenda omwe amakhudzidwa ndi mahomoni monga matenda a shuga, matenda a bipolar, kuchuluka kwa triglyceride m'magazi, khansa ya prostate, matenda a Crohn, endometriosis, PCOS, ndi zina zotero sayenera kugwiritsa ntchito izi popanda kufunsa dokotala. |
| Amayi oyembekezera ndi ana | Mbeu ya fulakesi siilimbikitsidwa kwa amayi apakati kapena oyamwitsa komanso ana aang'ono, chifukwa palibe umboni wokwanira wotsimikizira kuti ndi yotetezeka. |
Uthenga Wopita Nawo Kunyumba
- Mbeu za fulakesi ndi chakudya chopatsa thanzi komanso chopatsa thanzi, koma chiyenera kugwiritsidwa ntchito ngati gawo la zakudya zoyenera.
- Kuti mupeze zotsatira zabwino, onetsetsani kuti mwapera mbewu za fulakesi musanazidye.
- Mukayamba kumwa, yambani ndi mlingo wochepa, monga supuni imodzi patsiku, kenako pang'onopang'ono muwonjezere kufika pa supuni imodzi.
- Chofunika kwambiri: Ngati muli ndi vuto lililonse la matenda, kapena ngati mukumwa mankhwala aliwonse tsiku lililonse, onetsetsani kuti mwafunsa dokotala wanu musanawonjezere flaxseed muzakudya zanu.
- Musadye mbewu zosapsa kapena zosapsa za fulakesi.
Mbewu za Flax, Mbewu za Flax, Ubwino wa Mbewu za Flax, Momwe Mungadyere Mbewu za Flax, Omega-3, Cholesterol, Matenda a Shuga
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