Ngaba wakha wazibona ezi mbewu zincinci, zimdaka? Usenokuba wazibona kwivenkile enkulu okanye kwivenkile ye-Ayurvedic. Ezi zizinto esizibiza ngokuba yimbewu yeflakisi, okanye 'imbewu yeflakisi' ngesiNgesi. Nangona zisenokubonakala ziqhelekile xa uzijonga ekuqaleni, ezi mbewu zincinci zinemfihlo enkulu yempilo efihliweyo ngaphakathi kuzo. Abanye bathi zezinye zezona zitya zinamandla kakhulu zezityalo emhlabeni. Namhlanje, masithethe ngalo mmangaliso mncinci ngeenkcukacha ezithe vetshe.
Yintoni le flaxseed?
Imbewu yeflakisi ayiyonto ifunyenwe izolo. Inembali ebuyela umva kwiminyaka engamawaka. Khawucinge nje, kwixesha elidlulileyo, nookumkani babesazi ngeenzuzo zayo baze benze nemithetho yokuba abantu babo bayitye. Namhlanje, isayensi yenze nezifundo ezininzi ukuqinisekisa elo bali.
Kule mihla, imbewu yeflakisi yongezwa ekutyeni okuninzi okufana neebhisikithi, isonka, kunye nee-oats. Kwakhona, imbewu yeflakisi yondliwa kwiinkukhu ezibeka amaqanda atyebileyo kwi-omega-3. Ngoko ke ungayibona ixabiso loku.
Yintoni isizathu sokuba imbewu yeflakisi ibe neengenelo ezininzi kangaka?
Nangona imbewu yeflakisi ineendawo ezininzi ezikhuthaza impilo, yamkelwe ngokubanzi ngenxa yezizathu ezintathu eziphambili.
- Ii-omega-3 essential fatty acids: La ngamafutha "alungileyo" afunekayo emizimbeni yethu. Abaluleke kakhulu kwimpilo yentliziyo. Icephe elinye lembewu yeflakisi egayiweyo liqulethe malunga ne-1.8 grams ye-omega-3s esekwe kwizityalo.
- IiLignans: Ezi zineempawu ze-estrogen yezityalo kunye ne-antioxidant. Okumangalisayo kukuba, imbewu yeflaxseeds inee-lignans ezingaphezulu ngokuphindwe ngama-75 ukuya kuma-800 kunezinye izityalo zokutya.
- Ifayibha: Imbewu yeflakisi inefayibha enyibilikayo nenganyibilikiyo. Zombini ezi zinto ziluncedo kakhulu ekusebenzeni kakuhle kwenkqubo yethu yokugaya ukutya.
| Isithako esiphambili | Inzuzo ephambili emzimbeni |
|---|---|
| Ii-Omega-3 Fatty Acids | Inciphisa umngcipheko wesifo sentliziyo, ilawula uxinzelelo lwegazi, kwaye inciphisa ukudumba emzimbeni. |
| IiLignans | Ineempawu zokulwa nomhlaza (ingakumbi umhlaza onxulumene neehomoni), yi-antioxidant enamandla. |
| Ifayibha | Inceda ekugayweni kokutya, ithintele ukuqhina, kwaye inceda ekulawuleni amanqanaba e-cholesterol egazini kunye neswekile. |
Zithini iingenelo zempilo zembewu yeflakisi?
Nangona uphando lusaqhubeka, kuyacaca kwinto esele ifunyenwe ukuba imbewu yeflakisi isinika iingenelo ezininzi zempilo.
Ukunciphisa umngcipheko womhlaza
Uphando lwakutshanje lubonise ukuba imbewu yeflakisi inokubonelela ngokhuseleko oluthile kumhlaza webele, umhlaza weprostate, kunye nomhlaza wamathumbu amakhulu. Iinxalenye ezimbini zembewu yeflakisi, i-ALA, uhlobo lwe-omega-3, kunye ne-lignans, zibaluleke kakhulu koku. IiLignans zinceda ukulawula ukukhula kweeseli zomhlaza ezibuthathaka kwiihomoni. Zikwabonelela ngolu khuseleko ngaphandle kokuphazamisa ukusebenza kakuhle kweyeza lomhlaza webele i-tamoxifen.
Zikhusele kwisifo sentliziyo.
Imbewu yeflakisi lukhetho oluhle kakhulu kumntu oxhalabele impilo yentliziyo.
Uphando lubonise ukuba ii-lignans ezikwimbewu yeflakisi zinokunciphisa ukuqokelelana kwamafutha (i-atherosclerotic plaque) kwimithambo yegazi malunga ne-75%.
Oko kuthetha ukuba imbewu yeflaxseed inceda ekunciphiseni uxinzelelo lwegazi, ukugcina intliziyo ibetha ngesingqi esizinzileyo, ukuthintela udonga lwemithambo yegazi ukuba luqine, kunye nokunciphisa amanqanaba e-cholesterol embi (i-LDL cholesterol). Xa konke oku kuhlanganiswa, sifumana amandla amakhulu okuzikhusela kwizifo ezifana nesifo sentliziyo kunye ne-stroke.
Inceda ekulawuleni isifo seswekile
Uphando lokuqala lubonisa ukuba ukutya imbewu yeflakisi imihla ngemihla kunokunceda ukulawula amanqanaba eswekile egazini kubantu abadala abanesifo seswekile sohlobo lwesibini, ingakumbi ngokuphucula amanqanaba e-hemoglobin A1c.
Ukunciphisa ukudumba emzimbeni
Ukudumba yimeko ebangela ukudumba, ukuba bomvu, kunye nentlungu kwiindawo ezahlukeneyo zomzimba. Ukudumba kunxulunyaniswe neemeko ezifana nesifo sikaParkinson kunye ne-asthma. Imbewu yeflaxseed ine-ALA kunye ne-lignans, izinto ezimbini ezinokuthintela ezi zinto zibangela ukudumba kwaye zinciphise ukudumba.
Ngaba imbewu yeflakisi iyamangalisa?
Ukuva zonke ezi nzuzo, ungacinga ukuba imbewu yeflakisi liyeza elingcwele kuzo zonke izifo. Kodwa kufuneka siyiqonde inyaniso.Akunakwenzeka ukutshintsha impilo yethu ngokupheleleyo ngokutya nje kube kanye.
Into ebalulekileyo kukukhumbula ukuba imbewu yeflakisi yinxalenye nje enye yendlela yokuphila elinganiselayo nesempilweni . Ukongeza into eluncedo njengembewu yeflakisi ekutyeni okulungileyo nasekuzilolongeni ngokwaneleyo yeyona nto isebenzayo.
Ngaba kukho abantu abangafanele basebenzise imbewu yeflakisi?
Nangona uphando olongezelelekileyo lusenziwa ngale nto, icebiso langoku lelokuba oomama abakhulelweyo nabancancisayo bafanele balumke ngaphambi kokuba bongeze imbewu yeflakisi ekutyeni kwabo. Nangona ezinye izifundo zezilwanyana zibonise iziphumo ezilungileyo, ezinye izifundo zibonise iziphumo ezahlukeneyo. Ke ngoko, kungcono ukubonisana nogqirha wakho (ugqirha) kwiimeko ezinjalo.
Ungazisebenzisa njani iimbewu zeflakisi?
Kulungile, ngoku unombono olungileyo malunga nembewu yeflakisi. Ngoko ke uyisebenzisa njani kanye kanye? Nazi ezinye iingcebiso ezilula eziya kuba zibalulekile kuwe.
- Sebenzisa imbewu yeflakisi egayiweyo: Ukuba utya imbewu yeflakisi epheleleyo, kunokwenzeka ukuba iphume emzimbeni ngaphandle kokuba ityiwe ngokufanelekileyo. Emva koko umzimba wethu awufumani izondlo ezibalulekileyo ezikuyo. Ngoko ke , soloko usebenzisa imbewu yeflakisi egayiweyo (egayiweyo) . Oku kungenziwa ngokulula ngesixhobo sokugrinda ikofu esincinci.
- Indlela yokuyongeza ekutyeni kwakho: Yongeza ekutyeni kwakho kwemihla ngemihla. Umzekelo, yongeza iipuni ezimbalwa zembewu yeflakisi egayiweyo kwi-oatmeal yakho yasekuseni, iporridge, iyogathi, okanye i-smoothie. Okanye ungayongeza kwi-sambols, gravies, okanye kwi-cutlet mixes.
- Ingakanani?: Ingcebiso yangoku kukuba uthathe iitispuni ezi-1-2 zembewu yeflakisi egayiweyo ngosuku.
- Indlela yokugcina: Imbewu yeflakisi egayiweyo ingonakala ngokukhawuleza. Ngoko ke, eyona ndlela ilungileyo yokuyigcina kukufakwa kwingxowa engangeni moya efrijini . Imbewu epheleleyo ingagcinwa kubushushu begumbi okwethutyana.
Umyalezo Wokuya Ekhaya
- Imbewu yeflakisi sisidlo esiphambili esityebileyo kwi-omega-3 fatty acids, ii-lignans, kunye nefayibha.
- Oku kunokunceda ukunciphisa umngcipheko wesifo sentliziyo, ezinye iintlobo zomhlaza, kunye nesifo seswekile.
- Ukuze ufumane iziphumo ezilungileyo, soloko utya imbewu yeflakisi egayiweyo. Imbewu epheleleyo ayiniki zibonelelo zingako emzimbeni.
- Kungcono ukuqala ngeepunipoyi ezi-1-2 zembewu yeflakisi egayiweyo ngosuku.
- Khumbula ukuba oku akuyomilingo, kodwa yinxalenye nje yendlela yokuphila enempilo.
- Ukuba ukhulelwe okanye uncancisa, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba usebenzise imbewu yeflakisi.
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