Wake wazibona lezi zinhlamvu ezincane ezinsundu? Kungenzeka ukuthi uzibonile esitolo esikhulu noma esitolo se-Ayurvedic. Lezi yizo esizibiza ngokuthi imbewu ye-flax, noma 'imbewu ye-flax' ngesiNgisi. Nakuba zingase zibonakale zivamile kakhulu ekuqaleni, lezi zinhlamvu ezincane zinemfihlo enkulu yezempilo efihliwe ngaphakathi kwazo. Abanye bathi zingenye yokudla kwezitshalo okunamandla kakhulu emhlabeni. Namuhla, ake sixoxe ngalesi simangaliso esincane ngemininingwane ethe xaxa.
Iyini le mbewu yeflakisi?
Imbewu yefilakisi akuyona into etholakale izolo. Inomlando obuyela emuva ezinkulungwaneni zeminyaka. Cabanga nje, esikhathini esidlule, ngisho namakhosi ayazi ngezinzuzo zayo futhi aze enze nemithetho yokuthi izikhonzi zawo ziyidle. Namuhla, isayensi nayo yenze izifundo eziningi ukuqinisekisa leyo ndaba.
Namuhla, imbewu yefilakisi yengezwa ekudleni okuningi okufana namabhisikidi, isinkwa, kanye ne-oats. Futhi, imbewu yefilakisi yondliwa izinkukhu ezibekela amaqanda acebile nge-omega-3. Ngakho ungabona ukubaluleka kwalokhu.
Iyini imbangela yokuthi imbewu yefilakisi ibe nezinzuzo eziningi kangaka?
Nakuba imbewu yefilakisi inezingxenye eziningi ezithuthukisa impilo, iye yamukelwa kabanzi ngenxa yezizathu ezintathu eziyinhloko.
- Ama-acid abalulekile e-Omega-3: Lawa amafutha "amahle" adingwa yimizimba yethu. Abaluleke kakhulu empilweni yenhliziyo. Isipuni esisodwa sembewu yefilakisi egayiwe siqukethe cishe amagremu angu-1.8 e-omega-3s esuselwa ezitshalweni.
- Ama-Lignan: Lawa anezakhiwo ze-estrogen yezitshalo kanye ne-antioxidant. Okumangalisayo ukuthi imbewu ye-flax iqukethe ama-lignan amaningi ngokuphindwe izikhathi ezingu-75 kuya ku-800 kunezinye izinhlobo zokudla zezitshalo.
- I-Fiber: Imbewu yeflax iqukethe i-fiber encibilikayo nengancibiliki. Zombili lezi ziwusizo kakhulu ekusebenzeni kahle kwesistimu yethu yokugaya ukudla.
| Isithako esiyinhloko | Inzuzo eyinhloko emzimbeni |
|---|---|
| Ama-Acid Amafutha e-Omega-3 | Kunciphisa ingozi yesifo senhliziyo, kulawula umfutho wegazi, futhi kunciphisa ukuvuvukala emzimbeni. |
| AmaLignan | Inezakhiwo zokulwa nomdlavuza (ikakhulukazi umdlavuza ohlobene nama-hormone), iyi-antioxidant enamandla. |
| I-Fiber | Kwenza kube lula ukugaya ukudla, kuvimbela ukuqunjelwa, futhi kusiza ukulawula amazinga e-cholesterol egazini kanye noshukela. |
Ziyini izinzuzo zezempilo zembewu yefilakisi?
Nakuba ucwaningo lusaqhubeka, kusobala kulokho osekutholakale kakade ukuthi imbewu yefilakisi isinikeza izinzuzo eziningi zezempilo.
Ukunciphisa ingozi yomdlavuza
Ucwaningo lwakamuva lubonise ukuthi imbewu ye-flax inganikeza isivikelo esithile kumdlavuza webele, umdlavuza we-prostate, kanye nomdlavuza wamathumbu amakhulu. Izingxenye ezimbili zembewu ye-flax, i-ALA, uhlobo lwe-omega-3, kanye ne-lignans, zibaluleke kakhulu kulokhu. Ama-Lignans asiza ukulawula ukukhula kwamangqamuzana omdlavuza azwela ama-hormone. Aphinde ahlinzeke ngalesi sivikelo ngaphandle kokuphazamisa ukusebenza kahle komuthi womdlavuza webele i-tamoxifen.
Zivikele ezifweni zenhliziyo.
Imbewu yeflakisi iyisinqumo esihle kakhulu kumuntu okhathazekile ngempilo yenhliziyo.
Ucwaningo lukhombisile ukuthi ama-lignan asembewini yeflakisi anganciphisa ukunqwabelana kwamafutha (i-atherosclerotic plaque) emithanjeni yegazi cishe ngo-75%.
Lokho kusho ukuthi imbewu yeflax iyasiza ekwehliseni umfutho wegazi, igcine inhliziyo ishaya ngesigqi esiqinile, ivimbele izindonga zemithambo yegazi ukuthi zingaqini, futhi yehlise amazinga e-cholesterol embi (i-LDL cholesterol). Uma konke lokhu kuhlanganiswa, sithola amandla amakhulu ekuzivikeleni ezifweni ezifana nesifo senhliziyo kanye nesifo sohlangothi.
Kusiza ukulawula isifo sikashukela
Ucwaningo lokuqala lusikisela ukuthi ukudla imbewu ye-flax nsuku zonke kungasiza ekulawuleni amazinga kashukela egazini kubantu abadala abanesifo sikashukela sohlobo 2, ikakhulukazi ngokuthuthukisa amazinga e-hemoglobin A1c.
Ukunciphisa ukuvuvukala emzimbeni
Ukuvuvukala yisimo esibangela ukuvuvukala, ukubomvu, kanye nobuhlungu ezingxenyeni ezahlukene zomzimba. Ukuvuvukala kuye kwahlotshaniswa nezimo ezifana nesifo sikaParkinson kanye ne-asthma. Imbewu yeflakisi iqukethe i-ALA kanye ne-lignans, izinto ezimbili ezingavimba lezi zinto ezibangela ukuvuvukala futhi zinciphise ukuvuvukala.
Ingabe imbewu yefilakisi iyamangalisa?
Uma uzwa zonke lezi zinzuzo, ungase ucabange ukuthi imbewu yefilakisi iwumuthi ongcwele wazo zonke izifo. Kodwa sidinga ukuqonda iqiniso.Akunakwenzeka ukushintsha impilo yethu ngokuphelele ngokudla okukodwa nje.
Into ebalulekile ukukhumbula ukuthi imbewu yeflakisi iyingxenye eyodwa nje yendlela yokuphila elinganiselayo nenempilo . Ukwengeza okuthile okuzuzisayo njengembewu yeflakisi ekudleni okuhle kanye nokuzivocavoca okwanele yikho okusebenza kahle kakhulu.
Ingabe bakhona abantu okungafanele basebenzise imbewu yefilakisi?
Nakuba kwenziwa ucwaningo olwengeziwe ngalokhu, iseluleko samanje ukuthi omama abakhulelwe nabancelisayo kufanele baqaphele ngaphambi kokufaka imbewu ye-flax ekudleni kwabo. Nakuba ezinye izifundo zezilwane zibonise imiphumela emihle, ezinye izifundo zibonise imiphumela exubile. Ngakho-ke, kungcono ukubonisana nodokotela wakho (udokotela) ezimweni ezinjalo.
Ungayisebenzisa kanjani imbewu yefilakisi?
Kulungile, manje usunomqondo omuhle ngembewu yefilakisi. Ngakho-ke uyisebenzisa kanjani kahle? Nazi ezinye izeluleko ezilula ezizobaluleka kuwe.
- Sebenzisa imbewu yeflakisi egayiwe: Uma udla imbewu yeflakisi ephelele, cishe izophuma emzimbeni ngaphandle kokugaywa kahle. Khona-ke umzimba wethu awutholi izakhamzimba ezibalulekile eziqukethe. Ngakho-ke , sebenzisa njalo imbewu yeflakisi egayiwe (egayiwe) . Lokhu kungenziwa kalula nge-grinder encane yekhofi.
- Indlela yokuyifaka ekudleni kwakho: Yifake ekudleni kwakho kwansuku zonke. Isibonelo, engeza izipuni ezimbalwa zembewu yefilakisi egayiwe ku-oatmeal yakho yasekuseni, iphalishi, iyogathi, noma i-smoothie. Noma ungayifaka ku-sambols, gravies, noma ku-cutlet mixes.
- Malini?: Isincomo samanje ukuthi uthathe izipuni ezi-1-2 zembewu yefilakisi egayiwe ngosuku.
- Indlela yokugcina: Imbewu yefilakisi egayiwe ingonakala ngokushesha. Ngakho-ke, indlela engcono kakhulu yokuyigcina isesikhwameni esingangeni moya esiqandisini . Imbewu ephelele ingagcinwa futhi ekushiseni kwegumbi isikhashana.
Umlayezo Wokuya Nawe Ekhaya
- Imbewu yeflakisi iwukudla okuphezulu okucebile ngama-omega-3 fatty acids, ama-lignans, kanye ne-fiber.
- Lokhu kungasiza ekunciphiseni ingozi yesifo senhliziyo, ezinye izinhlobo zomdlavuza, kanye nesifo sikashukela.
- Ukuze uthole imiphumela emihle kakhulu, hlala udla imbewu ye-flax egayiwe. Imbewu ephelele ayinikezi izinzuzo eziningi emzimbeni.
- Kungcono ukuqala ngezipuni eziyi-1-2 zembewu yefilakisi egayiwe ngosuku.
- Khumbula ukuthi lokhu akuwona umlingo, kodwa kumane kuyingxenye yendlela yokuphila enempilo.
- Uma ukhulelwe noma uncelisa, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokusebenzisa imbewu yeflakisi.
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