Mazuva ano, vanhu vazhinji vari kutsvaga "zvikafu zvepamusoro" zvakasiyana-siyana kana zvekudya zvinobatsira pavanofunga nezvehutano hwavo. Saka, chimwe chezvikafu zvinonyanya kutaurwa nezvacho pakati pevazhinji venyu, kunyangwe chiri chidiki, imbeu yeflakisi. Ungave wakambonzwawo zita iri. Asi nhasi, ngatitaurei nezvemabhenefiti azvinounzira muviri wedu, mashandisirwo azvo, uye zvinhu zvekungwarira. Zvichitaurwa zviri nyore, mbeu dzeflakisi imbeu dzemuti weflakisi. Munyika dziri muMediterranean, dzave dzichishandiswa sechikafu uye mushonga kwezviuru zvemakore. Nhasi, dzakakurumbira sechikafu chinobva mumiti chakapfuma muOmega-3 fatty acids ine hutano mumoyo. Asi kwete izvozvo chete, zvimwe zvinovaka muviri zvakawanda zvakavanzwa mukati membeu diki idzi.
Mbeu dzeflax dzinobatsira sei pahutano hwemuviri wedu?
Mbeu dzeflax hadzisi mbeu chero ipi zvayo. Dzine mabhenefiti akawanda pahutano. Ngatitarisei makuru acho.
1. Inobatsira kuchengetedza hutano hwemwoyo
Chimwe chezvakanakira zvikuru zvembeu dzeflakisi ndechekuti dzakanakira moyo.
- Omega -3: Izvi zvakapfuma mumhando ye omega-3 inonzi alpha-linolenic acid (ALA) . Tsvagiridzo yakawana kuti izvi zvinobatsira kuderedza njodzi yezvirwere zvemwoyo .
- Kuderedza cholesterol : Pane humbowo hwakanaka hwekuti mbeu dzeflaxseed nemafuta eflaxseed zvinobatsira kuderedza cholesterol yakaipa ( LDL ).
- Dzora BP yakakwira: Dzimwe ongororo dzinoratidza kuti izvi zvinogona kubatsira kudzora BP kusvika pamwero wakati.
2. Zvinogona kuderedza njodzi yekenza
Mbeu dzeflax dzine huwandu hwakanyanya hwemusanganiswa unonzi
lignans . Dzine huwandu hwakapetwa ka800 pane dzimwe zvirimwa. Ma lignans aya akawanikwa anoderedza njodzi yekubatwa nekenza yemazamu uye kenza yeprostate kunyanya. Tsvagiridzo ichiri kuenderera mberi pane izvi.
3. Yakanakira kugaya chikafu
- Yakapfuma mufayibha:Mbeu yeflax chikafu chine fiber inonyungudika uye isinganyungudike. Izvi zvinobatsira kudzivirira zvirwere zvakaita sekuvimbiwa uye kudzora mashandiro emudumbu.
- Kuderedza kunyudzwa kwecholesterol: Iyi faibha inobatsirawo kuderedza kunyudzwa kwecholesterol muropa.
4. Inobatsira kudzora huwandu hweshuga muropa
Kana uine
chirwere cheshuga cherudzi rwechipiri , kuwedzera flaxseed mukudya kwako kunogona kubatsira kudzora huwandu hweshuga muropa rako.
Asi hechino chinhu chakakosha chekucherechedza. Kana ukatora insulin kana mimwe mishonga yechirwere cheshuga,
unofanira kutaura nachiremba wako usati washandisa flaxseed. Izvi zvinogona kukanganisa mishonga yako.
5. Hunhu hwakawanda...
Pamusoro pezvo, mbeu dzeflakisi dzinobatsira kuderedza njodzi yekurohwa nestroke uye dzinopa muviri mavhitamini nemaminerari akasiyana-siyana.
Ndezvipi zvinovaka muviri zvembeu dzeflakisi?
Mbeu dzeflax dzakaita sebhomba diki rekudya, rakazara nemapuroteni, mavhitamini, uye zvicherwa. Ngatitarisei kukosha kwekudya kwezvipunu zvina (zvinenge magiramu makumi maviri nemasere).
| Chikamu chezvinovaka muviri | Saizi |
|---|
| Macalorie | 148 |
| Mapuroteni | magiramu matanhatu |
| Mafuta | magiramu gumi |
| Makabhohaidhiretsi | magiramu gumi |
| Faibha | magiramu masere |
| Shuga | magiramu 0 |
Pamusoro pezvo, ine zvakawanda zvinovaka muviri zvakakosha zvakaita sesimbi, potassium, folate, magnesium, uye phosphorus.
Ungashandisa sei mbeu dzeflax? Unofanira kudya zvakadii?
Kuti uwane zvakawanda kubva kumbeu dzeflakisi, unofanirwa kuziva nzira chaiyo yekushandisa.
Chinhu chinonyanya kukosha: kupwanya mapfupa!
Kumedza mhodzi dzeflakisi yose hakuzobvumiri muviri wako kuti unyatsotora zvinovaka muviri. Izvi zvinodaro nekuti ganda rembeu rakasimba kwazvo. Saka,
zvakakosha kukuya mhodzi dzeflakisi zvakanaka usati wadzishandisa. Unogona kushandisa muchina mudiki wekukuya kofi. Zvakanaka kukuya huwandu hwaunoda zuva rega rega.
Mari yakawanda sei pazuva?
Kazhinji,
zvipunu 1-2 zvembeu yeflax yakakuyiwa pazuva zvinokwana munhu mukuru ane hutano hwakanaka. Mafuta eflax anogona kushandiswa nehuwandu hwechipunu chimwe chete pazuva. Zvisinei, iyi ingori kurudziro yakajairika. Zvakanaka kubvunza chiremba wako nezvehuwandu hwakakunakira, zvichienderana nehutano hwako.
Ungaiwedzera sei mukudya?
- Wedzera chipunu chimwe chete muporridge yako yemangwanani kana smoothie.
- Dururira pamusoro peyogati kana saradhi.
- Wedzera musanganiswa weupfu paunenge uchibika zvinhu zvakaita sechingwa, makeke, uye mamuffin.
- Mafuta eflaxseed anogona kushandiswa musalad dressings. Zvisinei, musagocha zvakanyanya kana kubika neflaxseed oil pakupisa kwakanyanya nekuti ine utsi hushoma, zvichireva kuti inokurumidza kutsva.
Zvinhu zvekuziva uye migumisiro yakaipa pakudya mbeu dzeflax
Kunyangwe mbeu dzeflakisi dzichibatsira, sezvimwe zvinhu zvese, pane zvinhu zvishoma zvekungwarira padzinoshandisa.
Yeukai kuti kuwanda kwechinhu chero chipi zvacho hakuna kunaka. Uyewo, mbeu yeflax ingasakodzera vamwe vanhu.
| Rudzi rwenjodzi | Zvinhu zvekufunga nezvazvo |
|---|
| Migumisiro yakaipa | Kuwanda kwefiber mumuviri kunogona kukonzera kuzvimba, flatulence, kurwadziwa mudumbu, kana manyoka kune vamwe vanhu. Kunwa mvura yakawanda pasina kunwa mvura yakakwana kunogona kukonzera kuvimbiwa kana, kashoma, kuvharika kwemudumbu. |
| Kudyidzana kwemishonga | Kana uri kutora chero mushonga (semuenzaniso mishonga inobvisa ropa rakawanda, chirwere cheshuga, cholesterol, mishonga yeBP yakakwira, kurapa nehomoni, mapiritsi ekudzivirira pamuviri), iva nechokwadi chekutaura nachiremba wako usati washandisa flaxseed. Flaxseed inogona kukanganisa kunwa kwemushonga. Saka, zvakanaka kutora flaxseed maawa 1-2 mushure mekutora mushonga. |
| Njodzi dzakakosha | Usambofa wadya mbeu dzeflax dzisina kubikwa kana dzisina kuibva, sezvo dzinogona kuva nechepfu. Vanhu vane zvirwere zvinokanganiswa nemahormone zvakaita sechirwere cheshuga, bipolar disorder, triglycerides yakakwira, zvirwere zvekubuda ropa, kenza yeprostate, chirwere cheCrohn, endometriosis, PCOS, nezvimwewo havafanirwe kushandisa idzi vasina kubvunza chiremba. |
| Madzimai ane pamuviri nevana | Mbeu yeflax haikurudzirwi kumadzimai ane pamuviri kana kuyamwisa nevana vadiki, sezvo pasina humbowo hwakakwana hunotsigira kuchengetedzeka kwayo. |
Mharidzo Yekuenda Nayo Kumba
- Mbeu yeflax chikafu chine hutano uye chinovaka muviri, asi chinofanira kushandiswa chete sechikamu chekudya kwakaringana.
- Kuti uwane mhedzisiro yakanaka, iva nechokwadi chekukuya mbeu dzeflax usati wadzidya.
- Paunotanga, tanga nechidimbu chidiki, senge chipunu chimwe chete pazuva, wobva wawedzera zvishoma nezvishoma kusvika pachipunu chimwe chete.
- Chinonyanya kukosha: Kana uine chirwere chipi zvacho, kana kuti uri kutora mushonga zuva nezuva, iva nechokwadi chekubvunza chiremba wako usati wawedzera flaxseed mukudya kwako.
- Usambofa wadya mbeu dzeflax dzisina kuibva kana dzisina kuibva.
Mbeu yeflakisi, Mbeu yeflakisi, Mabhenefiti eMbeu yeflakisi, Maitiro Ekudya Mbeu yeflakisi, Omega-3, Cholesterol, Chirwere cheshuga
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