Kule mihla, abantu abaninzi bafuna "i-superfoods" ezahlukeneyo okanye ukutya okuluncedo xa becinga ngempilo yabo. Ngoko ke, enye yokutya okuthethwa kakhulu phakathi kwabaninzi kuni, nangona incinci, yi-flaxseed. Usenokuba ukhe wayiva le gama. Kodwa namhlanje, masithethe ngezibonelelo ezizisa ngokwenene emizimbeni yethu, indlela yokuyisebenzisa, kunye nezinto ekufuneka uzilumkele. Ngamafutshane, i-flaxseeds yimbewu yesityalo se-flax. Kumazwe ommandla weMeditera, ibisetyenziswa njengokutya namayeza kangangeminyaka engamawaka. Namhlanje, idumile njengokutya okusekwe kwizityalo okutyebileyo kwi-Omega-3 fatty acids enempilo entliziyweni. Kodwa kungekuphela nje koko, ezinye izondlo ezininzi zifihliwe ngaphakathi kwezi mbewu zincinci.
Zithini iingenelo zembewu yeflakisi kwimpilo yethu?
Iiflaxseed aziyonto nje kuphela efumaneka kuyo imbewu. Zineengenelo ezininzi zempilo. Makhe sijonge ezona ziphambili.
1. Inceda ukugcina impilo yentliziyo
Enye yezona nzuzo ziphambili zembewu yeflakisi kukuba zilungile entliziyweni.
- I-Omega -3: Ezi zizityebi kuhlobo lwe-omega-3 olubizwa ngokuba yi -alpha-linolenic acid (ALA) . Uphando lufumanise ukuba oku kunceda ekunciphiseni umngcipheko wesifo sentliziyo .
- Ukunciphisa i-cholesterol : Kukho ubungqina obuhle bokuba imbewu yeflakisi kunye neoyile yeflakisi zinceda ekunciphiseni amanqanaba e-cholesterol embi ( LDL ).
- Lawula uxinzelelo lwegazi oluphezulu: Ezinye izifundo zibonisa ukuba ezi zinto zinokunceda ekulawuleni uxinzelelo lwegazi ukuya kuthi ga kwinqanaba elithile.
2. Inganciphisa umngcipheko womhlaza
Iimbewu zeflakisi ziqulathe umgangatho ophezulu kakhulu wekhompawundi ebizwa ngokuba
yi-lignans . Ziqulathe malunga nezihlandlo ezingama-800 ngaphezulu kwezi kunezinye izityalo. Ezi lignans zifunyenwe zinciphisa umngcipheko wokuba nomhlaza wamabele kunye nomhlaza weprostate ngokukodwa. Uphando lusaqhubeka ngale nto.
3. Ilungele kakhulu inkqubo yokugaya ukutya
- Ityebile kwifayibha:Imbewu yeflaxseed kukutya okutyebileyo kwifayibha enyibilikayo nenganyibilikiyo. Oku kunceda ukuthintela izifo ezifana nokuqhina kwesisu nokulawula ukusebenza kwamathumbu.
- Ukunciphisa ukufunxwa kwe-cholesterol: Le fiber ikwanceda ekunciphiseni ukufunxwa kwe-cholesterol egazini.
4. Inceda ekulawuleni amanqanaba eswekile egazini
Ukuba unesifo
seswekile sohlobo lwesibini , ukongeza imbewu yeflakisi ekutyeni kwakho kunokunceda ukulawula amanqanaba eswekile egazini lakho.
Kodwa nantsi into ebalulekileyo ekufuneka uyiqaphele. Ukuba uthatha i-insulin okanye amanye amayeza eswekile,
ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba usebenzise imbewu yeflakisi. Ezi zisenokudibana namayeza akho.
5. Iimpawu ezininzi ngakumbi...
Ukongeza, imbewu yeflakisi inceda ekunciphiseni umngcipheko wesifo sohlangothi kwaye inika umzimba iivithamini kunye neeminerali ezahlukeneyo.
Zithini ixabiso lesondlo sembewu yeflakisi?
Imbewu yeflakisi ifana nebhombu encinci yesondlo, egcwele iiproteni, iivithamini kunye neeminerali. Makhe sijonge amaxabiso esondlo eepunipoyi ezi-4 (malunga neegram ezingama-28).
| Icandelo lezondlo | Ubungakanani |
|---|
| Iikhalori | 148 |
| Iiproteni | Iigram ezi-6 |
| Amafutha | Iigram ezili-10 |
| Iicarbohydrate | Iigram ezili-10 |
| Ifayibha | Iigram ezi-8 |
| Iswekile | 0 iigram |
Ukongeza, iqulethe izondlo ezininzi ezixabisekileyo ezifana ne-iron, i-potassium, i-folate, i-magnesium, kunye ne-phosphorus.
Ungazisebenzisa njani iimbewu zeflakisi? Ufanele utye kangakanani?
Ukuze ufumane okuninzi kwimbewu yeflakisi, kufuneka wazi indlela efanelekileyo yokuyisebenzisa.
Eyona nto ibalulekileyo: tyumza amathambo!
Ukuginya imbewu yeflakisi iyonke akuyi kuvumela umzimba wakho ukuba ufunxe ngokupheleleyo izondlo zayo. Oku kungenxa yokuba uboya bembewu buqinile kakhulu. Ke ngoko,
kubalulekile ukugaya imbewu yeflakisi kakuhle ngaphambi kokuba uyisebenzise. Ungasebenzisa isixhobo sokugaya ikofu esincinci koku. Kungcono ukugaya kuphela ubungakanani obufunekayo ngosuku.
Ingakanani imali elungileyo ngosuku?
Ngokubanzi,
iitispuni ezi-1-2 zembewu yeflakisi egayiweyo ngosuku zanele umntu omdala osempilweni. Ioyile yeflakisi ingasetyenziswa malunga netispuni enye ngosuku. Nangona kunjalo, le yingcebiso nje eqhelekileyo. Kungcono ukubuza ugqirha wakho malunga nobungakanani obufanelekileyo kuwe, kuxhomekeke kwimeko yakho yempilo.
Ungayongeza njani ekutyeni?
- Yongeza icephe kwiporridge yakho yasekuseni okanye kwi-smoothie.
- Fafaza phezu kweyogathi okanye isaladi.
- Yongeza kumxube womgubo xa usenza izinto ezifana nesonka, iikeyiki, kunye neemuffins.
- Ioyile yembewu yeflakisi ingasetyenziswa kwiidiresi zesaladi. Nangona kunjalo, musa ukuyiqhotsa okanye ukuyipheka ngeoyile yembewu yeflakisi kubushushu obuphezulu kuba ayinawo umsi omninzi, nto leyo ethetha ukuba itsha ngokukhawuleza.
Izinto ekufuneka uzazi kunye neziphumo ebezingalindelekanga xa usitya imbewu yeflakisi
Nangona imbewu yeflakisi iluncedo, njengayo yonke enye into, kukho izinto ezimbalwa ekufuneka uzilumkele xa uzisebenzisa.
Khumbula, ukuba nantoni na eninzi kakhulu ayilunganga. Kwakhona, imbewu yeflakisi isenokungafaneleki kwabanye abantu.
| Uhlobo lomngcipheko | Izinto ekufuneka ziqwalaselwe |
|---|
| Imiphumela | Umthamo ophezulu wefayibha unokubangela ukudumba, ukuqunjelwa, iintlungu zesisu, okanye urhudo kwabanye abantu. Ukusela kakhulu ngaphandle kokusela amanzi aneleyo kunokubangela ukuqhina okanye, ngamaxesha athile, ukuvaleka kwamathumbu. |
| Ukusebenzisana kweziyobisi | Ukuba uthatha naliphi na iyeza (umz. amayeza okunciphisa igazi, isifo seswekile, i-cholesterol, amayeza oxinzelelo lwegazi oluphezulu, unyango lweehomoni, iipilisi zokulawula ukuzalwa), qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba usebenzise imbewu yeflakisi. Imbewu yeflakisi inokuphazamisa ukufunxwa kwamayeza. Ke ngoko, kungcono ukuthatha imbewu yeflakisi emva kweyure eli-1-2 emva kokuba uthabathe amayeza. |
| Iingozi ezikhethekileyo | Ungaze uyitye imbewu yeflax eluhlaza okanye engavuthwanga, kuba inokuba yityhefu. Abantu abaneengxaki ezichaphazela iihomoni ezifana nesifo seswekile, isifo se-bipolar, amanqanaba aphezulu e-triglyceride, iingxaki zokopha, umhlaza we-prostate, isifo sikaCrohn, i-endometriosis, i-PCOS, njl. akufuneki bayisebenzise ngaphandle kokubonisana nogqirha. |
| Oomama abakhulelweyo nabantwana | Imbewu yeflax ayikhuthazwa koomama abakhulelweyo okanye abancancisayo kunye nabantwana abancinci, kuba akukabikho bungqina baneleyo bokuxhasa ukhuseleko lwayo. |
Umyalezo Wokuya Ekhaya
- Imbewu yeflakisi kukutya okunesondlo kakhulu nokunempilo, kodwa kufuneka isetyenziswe kuphela njengenxalenye yokutya okunesondlo.
- Ukuze ufumane iziphumo ezilungileyo, qiniseka ukuba uyayigaya imbewu yeflakisi ngaphambi kokuba uyitye.
- Xa uqala, qala ngomlinganiselo omncinci, njengetispuni ngosuku, uze kancinci kancinci unyuke uye kwitispuni enye.
- Okubaluleke kakhulu: Ukuba unesifo esithile, okanye ukuba uthatha naliphi na iyeza imihla ngemihla, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba wongeze imbewu yeflakisi ekutyeni kwakho.
- Ungaze utye imbewu yeflakisi eluhlaza okanye engavuthwanga.
Imbewu yeflakisi, Imbewu yeflakisi, Iingenelo zembewu yeflakisi, Indlela yokutya imbewu yeflakisi, i-Omega-3, iCholesterol, isifo seswekile
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