Muri iki gihe, abantu benshi bashaka "ibiribwa biryoshye" cyangwa ibiryo by'ingirakamaro iyo batekereje ku buzima bwabo. Rero, kimwe mu biribwa bivugwa cyane muri benshi muri mwe, nubwo ari bito, ni imbuto z'urusenda. Ushobora kuba warumvise iri zina. Ariko uyu munsi, reka tuvuge ku nyungu riza mu mubiri wacu, uburyo bwo kuzikoresha, n'ibintu tugomba kwitondera. Mu magambo make, imbuto z'urusenda ni imbuto z'igihingwa cy'urusenda. Mu bihugu byo mu karere ka Mediterane, zimaze imyaka ibihumbi zikoreshwa nk'ibiribwa n'imiti. Muri iki gihe, zizwiho kuba ibiryo bishingiye ku bimera bikungahaye kuri aside y'ibinure ya Omega-3 ifite ubuzima bwiza mu mutima. Ariko si ibyo gusa, hari izindi ntungamubiri nyinshi zihishe muri izi mbuto nto.
Ni izihe nyungu z'imbuto za flax ku buzima bw'umubiri wacu?
Imbuto z'ibirayi si imbuto iyo ari yo yose gusa. Zifite akamaro kenshi ku buzima. Reka turebe iby'ingenzi.
1. Bifasha mu kubungabunga ubuzima bw'umutima
Imwe mu nyungu z'ingenzi z'imbuto za flax ni uko ari nziza ku mutima.
- Omega -3: Ibi bikungahaye ku bwoko bwa omega-3 bwitwa aside alpha-linolenic (ALA) . Ubushakashatsi bwagaragaje ko ibi bifasha kugabanya ibyago byo kurwara indwara z'umutima .
- Kugabanya cholesterol : Hari ibimenyetso bigaragaza ko imbuto z'ibihwagari n'amavuta y'ibihwagari bifasha kugabanya urugero rwa cholesterol mbi ( LDL ).
- Kugenzura umuvuduko ukabije w'amaraso: Ubushakashatsi bumwe na bumwe bwerekana ko ibi bishobora gufasha mu kugenzura umuvuduko w'amaraso ku rugero runaka.
2. Bishobora kugabanya ibyago byo kurwara kanseri
Imbuto z'ibimera zirimo urugero rwo hejuru cyane rw'ikintu cyitwa
lignans . Zirimo inshuro zigera kuri 800 kurusha ibindi bimera. Byagaragaye ko izi lignans zigabanya ibyago byo kurwara kanseri y'ibere na kanseri ya prostate by'umwihariko. Ubushakashatsi buracyakomeje kuri ibi.
3. Ni byiza cyane ku buryo bwo gusya
- Ikungahaye kuri fibre:Imbuto za flaxseed ni ibiryo bikungahaye kuri fibre ishongesha kandi idashongesha. Ibi bifasha kwirinda indwara nko kuribwa mu nda no kugenzura imikorere y'amara.
- Kugabanya kwinjiza cholesterol: Iyi fibre inafasha kugabanya kwinjiza cholesterol mu maraso.
4. Bifasha mu kugenzura urugero rw'isukari mu maraso
Niba urwaye
Diyabete yo mu bwoko bwa 2 , kongeramo imbuto z'urusenda mu mirire yawe bishobora gufasha mu kugenzura urugero rw'isukari mu maraso yawe.
Ariko hari ikintu cy'ingenzi ugomba kwitaho. Niba ufata insuline cyangwa indi miti ivura diyabete,
ugomba kuvugana na muganga mbere yo gukoresha imbuto z'urusenda. Izi zishobora kugira ingaruka ku miti yawe.
5. Indi mico myinshi ...
Byongeye kandi, imbuto z'ibihwagari zifasha kugabanya ibyago byo kurwara indwara yo mu bwonko kandi zigaha umubiri vitamine n'imyunyu ngugu itandukanye.
Ni iyihe mirire y'imbuto z'ibihwagari?
Imbuto za flax ni nk'agace gato k'intungamubiri, gafite poroteyine, vitamine n'imyunyungugu. Reka turebere hamwe ingano y'intungamubiri y'ibiyiko 4 (hafi garama 28).
| Igice cy'intungamubiri | Ingano |
|---|
| Kalori | 148 |
| Poroteyine | garama 6 |
| Ibinure | garama 10 |
| Karubohidrati | garama 10 |
| Fibre | garama 8 |
| Isukari | garama 0 |
Byongeye kandi, irimo intungamubiri nyinshi z'agaciro nka feri, potasiyumu, folate, manyeziyumu, na fosifore.
Ni gute wakoresha imbuto za flax? Ugomba kurya ibingana iki?
Kugira ngo ubone umusaruro mwiza ku mbuto z'ibihwagari, ugomba kumenya uburyo bwiza bwo kuzikoresha.
Ikintu cy'ingenzi: gusya amagufwa!
Kumira imbuto z'ifu y'umukara wose ntibizemerera umubiri wawe kwinjiza neza intungamubiri zazo. Ibi biterwa nuko uruhu rw'imbuto rukomera cyane. Kubwibyo,
ni ngombwa gusya imbuto z'ifu neza mbere yo kuzikoresha. Ushobora gukoresha akamashini gato ko gusya ikawa. Ni byiza gusya gusa ingano ukeneye ku munsi.
Ni angahe meza ku munsi?
Muri rusange,
ikiyiko 1-2 cy'imbuto z'ifu ku munsi kirahagije ku muntu mukuru muzima. Amavuta y'ifu ashobora gukoreshwa mu rugero rw'ikiyiko kimwe ku munsi. Ariko, iyi ni inama rusange gusa. Ni byiza kubaza muganga wawe ingano ikubereye, bitewe n'uko ubuzima bwawe bumeze.
Ni gute wakongera ku biryo?
- Shyiramo ikiyiko kimwe mu gikoma cyawe cya mu gitondo cyangwa smoothie.
- Sukaho yawurute cyangwa salade.
- Shyiramo mu ifu uvanze mu gihe uteka ibintu nk'umugati, keke, na muffins.
- Amavuta y'imbuto z'ibitunguru ashobora gukoreshwa mu isosi ya salade. Ariko, ntukayateke cyane cyangwa ngo uteke n'amavuta y'imbuto z'ibitunguru ku bushyuhe bwinshi kuko afite aho umwotsi ugera, bivuze ko ashya vuba.
Ibintu ugomba kumenya n'ingaruka mbi mu gihe urya imbuto z'ibihwagari
Nubwo imbuto z'ibihwagari ari ingirakamaro, kimwe n'ibindi byose, hari ibintu bike ugomba kwitondera mu gihe uzikoresha.
Wibuke ko ikintu cyose kirenze urugero atari cyiza. Nanone, imbuto z'ibirahure zishobora kuba zidakwiriye abantu bamwe na bamwe.
| Ubwoko bw'ibyago | Ibintu byo kuzirikana |
|---|
| Ingaruka mbi | Ingano nyinshi ya fibre ishobora gutera kubyimba, kubyimba mu nda, kuribwa mu gifu, cyangwa impiswi kuri bamwe. Kunywa amazi menshi cyane utanyoye bishobora gutera impatwe cyangwa, gake cyane, kuziba amara. |
| Ikoreshwa ry'ibiyobyabwenge | Niba ufata imiti iyo ari yo yose (urugero: imiti igabanya amaraso, diyabete, cholesterol, imiti y'umuvuduko ukabije w'amaraso, imiti igabanya imisemburo, ibinini byo kuboneza urubyaro), banza uganire na muganga wawe mbere yo gukoresha imbuto z'urusenda. Imbuto z'urusenda zishobora kubangamira uburyo imiti ikoreshwa. Kubwibyo, ni byiza gufata imbuto z'urusenda nyuma y'amasaha 1-2 ufata imiti. |
| Ingaruka zidasanzwe | Ntukarye imbuto mbisi cyangwa zitarakura, kuko zishobora kuba uburozi. Abantu bafite indwara ziterwa n’imisemburo nka diyabete, indwara ya bipolar, urugero rwinshi rwa triglyceride, indwara zo kuva amaraso, kanseri ya prostate, indwara ya Crohn, endometriosis, PCOS, n'ibindi ntibagomba kubikoresha batabanje kugisha inama muganga. |
| Ababyeyi batwite n'abana | Imbuto z'ibitunguru ntizisabwa ku babyeyi batwite cyangwa bonsa ndetse n'abana bato, kuko nta bimenyetso bihagije bihari bigaragaza umutekano wazo. |
Ubutumwa bwo kujyana mu rugo
- Imbuto za flaxseed ni ifunguro rifite intungamubiri nyinshi kandi rifite ubuzima bwiza, ariko rigomba gukoreshwa gusa mu ndyo yuzuye.
- Kugira ngo ubone umusaruro mwiza, banza usya imbuto z'ibihwagari mbere yo kuzirya.
- Utangiye, tangira ukoresheje urugero ruto, nk'ikiyiko kimwe ku munsi, hanyuma ukomeze buhoro buhoro ugere ku kiyiko kimwe.
- Icy'ingenzi kurushaho: Niba ufite ikibazo cy'uburwayi, cyangwa niba ufata imiti iyo ari yo yose buri munsi, banza uganire na muganga wawe mbere yo kongeramo imbuto z'urusenda mu mirire yawe.
- Ntuzigere urya imbuto mbisi cyangwa zitarakura.
Imbuto z'ibirayi, imbuto z'ibirayi, Akamaro k'imbuto z'ibirayi, Uko warya imbuto z'ibirayi, Omega-3, Cholesterol, Diyabete
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.