Kulezi zinsuku, abantu abaningi bafuna "izinhlobo zokudla okuphezulu" noma ukudla okuzuzisayo uma becabanga ngempilo yabo. Ngakho-ke, okunye kokudla okukhulunywa kakhulu ngakho phakathi kwabaningi kini, naphezu kobukhulu bayo obuncane, imbewu yefilakisi. Kungenzeka ukuthi nawe uke wezwa leli gama. Kodwa namuhla, ake sixoxe ngokuthi yiziphi izinzuzo eziletha ngempela emizimbeni yethu, ukuthi isetshenziswa kanjani, nokuthi yiziphi izinto okufanele uziqaphele. Kalula nje, imbewu yefilakisi iyimbewu yesitshalo sefilakisi. Emazweni aseMedithera, ibilokhu isetshenziswa njengokudla kanye nomuthi iminyaka eyizinkulungwane. Namuhla, idumile njengokudla okusekelwe ezitshalweni okucebile ngama-fatty acid e-Omega-3 anempilo enhliziyweni. Kodwa hhayi lokho kuphela, ezinye izakhamzimba eziningi zifihliwe ngaphakathi kwalezi zimbewu ezincane.
Ziyini izinzuzo zezempilo zembewu yefilakisi emizimbeni yethu?
Imbewu yeflakisi ayiyona nje noma iyiphi imbewu. Inezinzuzo eziningi zempilo. Ake sibheke eziyinhloko.
1. Kusiza ukugcina impilo yenhliziyo
Enye yezinzuzo eziyinhloko zembewu yefilakisi ukuthi zilungele inhliziyo.
- I-Omega -3: Lezi zicebile ngohlobo lwe-omega-3 olubizwa ngokuthi i-alpha-linolenic acid (ALA) . Ucwaningo luthole ukuthi lokhu kusiza ekunciphiseni ingozi yesifo senhliziyo .
- Ukwehlisa i-cholesterol : Kunobufakazi obuhle bokuthi imbewu ye-flaxseed namafutha embewu ye-flaxseed kusiza ekunciphiseni amazinga e-cholesterol embi ( LDL ).
- Lawula umfutho wegazi ophakeme: Ezinye izifundo zibonisa ukuthi lokhu kungasiza ekulawuleni umfutho wegazi ngezinga elithile.
2. Kunganciphisa ingozi yomdlavuza
Imbewu yeflakisi iqukethe izinga eliphezulu kakhulu lenhlanganisela ebizwa ngokuthi
ama-lignan . Iqukethe cishe izikhathi ezingu-800 zalezi kunezinye izitshalo. Lawa ma-lignan atholakale enciphisa ingozi yokuba nomdlavuza webele kanye nomdlavuza wendlala ikakhulukazi. Ucwaningo lusaqhubeka ngalokhu.
3. Kuhle kakhulu ohlelweni lokugaya ukudla
- Icebile nge-fiber:Imbewu yeflakisi iwukudla okucebile ngefayibha encibilikayo nengancibiliki. Lokhu kusiza ukuvimbela izimo ezifana nokuqunjelwa nokulawula ukusebenza kwamathumbu.
- Ukunciphisa ukumuncwa kwe-cholesterol: Le fibre iyasiza futhi ekunciphiseni ukumuncwa kwe-cholesterol ekudleni egazini.
4. Kusiza ukulawula amazinga kashukela egazini
Uma unesifo
sikashukela sohlobo 2 , ukufaka imbewu yeflakisi ekudleni kwakho kungasiza ekulawuleni amazinga kashukela egazini lakho.
Kodwa nansi into ebalulekile okufanele uyiqaphele. Uma uthatha i-insulin noma eminye imithi yesifo sikashukela,
kufanele nakanjani ukhulume nodokotela wakho ngaphambi kokusebenzisa imbewu yeflakisi. Lokhu kungase kuhlangane nemithi yakho.
5. Izimfanelo eziningi ezengeziwe...
Ngaphezu kwalokho, imbewu yefilakisi isiza ekunciphiseni ingozi yokushaywa yisifo sohlangothi futhi inikeze umzimba amavithamini namaminerali ahlukahlukene.
Ziyini izithako zokudla zembewu yefilakisi?
Imbewu yefilakisi ifana nebhomu elincane elinomsoco, eligcwele amaprotheni, amavithamini, kanye namaminerali. Ake sibheke amanani omsoco wezipuni ezi-4 (cishe amagremu angama-28).
| Isigaba sezakhamzimba | Usayizi |
|---|
| Amakhalori | 148 |
| Amaprotheni | Amagremu ayi-6 |
| Amafutha | Amagremu ayi-10 |
| Ama-carbohydrate | Amagremu ayi-10 |
| I-Fiber | amagremu angu-8 |
| Ushukela | Amagremu angu-0 |
Ngaphezu kwalokho, iqukethe izakhamzimba eziningi ezibalulekile njengensimbi, i-potassium, i-folate, i-magnesium, ne-phosphorus.
Ungazisebenzisa kanjani imbewu yefilakisi? Kufanele udle malini?
Ukuze uthole okuningi ngembewu yefilakisi, udinga ukwazi indlela efanele yokuyisebenzisa.
Into ebaluleke kakhulu: phula amathambo!
Ukugwinya imbewu yefilakisi yonke ngeke kuvumele umzimba wakho ukuthi umunce izakhamzimba zawo ngokugcwele. Lokhu kungenxa yokuthi ungqimba lwembewu luqinile kakhulu. Ngakho-ke,
kubalulekile ukugaya imbewu yefilakisi kahle ngaphambi kokuyisebenzisa. Ungasebenzisa umshini wokugaya ikhofi omncane kulokhu. Kungcono ukugaya kuphela inani olidingayo losuku.
Kungakanani okuhle ngosuku?
Ngokuvamile,
izipuni ezingu-1-2 zembewu yefilakisi egayiwe ngosuku zanele umuntu omdala onempilo. Amafutha embewu yefilakisi angasetshenziswa cishe ngethisipuni elilodwa ngosuku. Kodwa-ke, lokhu kumane kuyincomo evamile. Kungcono ukubuza udokotela wakho ngenani elikufanele, kuye ngesimo sakho sempilo.
Ungayifaka kanjani ekudleni?
- Faka isipuni ephalishini lakho lasekuseni noma e-smoothie.
- Fafaza phezu kwe-yogurt noma isaladi.
- Faka engxubeni kafulawa uma wenza izinto ezifana nesinkwa, amakhekhe, nama-muffin.
- Amafutha embewu yefilakisi angasetshenziswa ekufakweni kwesaladi. Kodwa-ke, ungathosi kakhulu noma upheke ngamafutha embewu yefilakisi emazingeni okushisa aphezulu ngoba inezinga eliphansi kakhulu lomusi, okusho ukuthi isha ngokushesha.
Izinto okufanele uziqaphele kanye nemiphumela emibi lapho udla imbewu yefilakisi
Nakuba imbewu yefilakisi inenzuzo, njengakho konke okunye, kunezinto ezimbalwa okufanele uziqaphele uma uzisebenzisa.
Khumbula, okuningi kakhulu akukuhle. Futhi, imbewu yefilakisi ingase ingafaneleki kwabanye abantu.
| Uhlobo lwengozi | Izinto okufanele uzicabangele |
|---|
| Okuqhamuka uma udla imishanguzo | Okuqukethwe okuphezulu kwefayibha kungabangela ukuqunjelwa, ukuqunjelwa, ukuqaqamba kwesisu, noma isifo sohudo kwabanye abantu. Ukuphuza kakhulu ngaphandle kokuphuza amanzi anele kungabangela ukuqunjelwa noma, ngokungajwayelekile, ukuvaleka kwamathumbu. |
| Ukusebenzisana kwezidakamizwa | Uma uthatha noma yimuphi umuthi (isib. imithi yokunciphisa igazi, isifo sikashukela, i-cholesterol, imithi yokucindezela kwegazi ephezulu, ukwelashwa ngama-hormone, amaphilisi okuvimbela inzalo), qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokusebenzisa imbewu yeflax. Imbewu yeflax ingaphazamisa ukumuncwa kwemithi. Ngakho-ke, kungcono ukuthatha imbewu yeflax ngemva kwamahora angu-1-2 uthatha umuthi. |
| Izingozi ezikhethekile | Ungalokothi udle imbewu yeflax eluhlaza noma engavuthiwe, ngoba ingaba yingozi. Abantu abanezimo ezithinta ama-hormone njengesifo sikashukela, i-bipolar disorder, amazinga aphezulu e-triglyceride, izinkinga zokopha, umdlavuza we-prostate, isifo sikaCrohn, i-endometriosis, i-PCOS, njll. akufanele bayisebenzise ngaphandle kokubonisana nodokotela. |
| Omama abakhulelwe nezingane | Imbewu yeflax ayinconywa komama abakhulelwe noma abancelisayo kanye nezingane ezincane, njengoba kungekho bufakazi obanele bokusekela ukuphepha kwayo. |
Umlayezo Wokuya Nawe Ekhaya
- Imbewu yeflakisi iwukudla okunomsoco kakhulu futhi okunempilo, kodwa kufanele isetshenziswe kuphela njengengxenye yokudla okulinganiselayo.
- Ukuze uthole imiphumela emihle kakhulu, qiniseka ukuthi ugaya imbewu yefilakisi ngaphambi kokuyidla.
- Uma uqala, qala ngenani elincane, njengethisipuni ngosuku, bese ukhulisa kancane kancane ube yithisipuni.
- Okubaluleke kakhulu: Uma unesimo sezempilo, noma uma uphuza noma yimuphi umuthi nsuku zonke, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokufaka imbewu yeflakisi ekudleni kwakho.
- Ungalokothi udle imbewu yeflakisi eluhlaza noma engavuthiwe.
Imbewu yeflakisi, imbewu yeflakisi, Izinzuzo zembewu yeflakisi, Indlela Yokudla Imbewu yeflakisi, i-Omega-3, i-Cholesterol, Isifo Sikashukela
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