Ukulungiswa Kwe-Flaxseed: Ukuvula Izinzuzo Ezinkulu Zezempilo Ezisuka Ku-Superfood Encane

Okuthathwayo Okubalulekile

• I-Flaxseeds iyisengezo esinomsoco ekudleni kwakho.
• Iphezulu ku-omega-3 fatty acids, ithuthukisa impilo yenhliziyo.
• Sekela ukuvimbela umdlavuza ngokusebenzisa izinhlanganisela zabo eziyingqayizivele.
• Inothile nge-fiber yokudla, esiza impilo yokugaya ukudla.
• Usizo ekulawuleni isisindo kanye nokuzinza kwamazinga kashukela egazini.

Isingeniso se-Flaxseeds

Imbewu ye-flax ifika ngezinhlobo ezimbili eziyinhloko: igolide nensundu. Zombili zinhle kakhulu kulabo abathanda ukudla okutshalwe ezitshalweni. Imbewu yefilakisi esagolide inambitheka kakhudlwana. Ungazithola ziphelele, zigayiwe, noma zingamafutha, okwenza kube lula ukuzisebenzisa ekuphekeni nasekubhakeni.

Ukwengeza ama-flaxseed ekudleni kwakho kungakwenza kube mnandi futhi kunempilo. Ungawafafaza kumasaladi, uwahlanganise abe ama-smoothie, noma uwafake ezimpahleni ezibhakwayo. Baletha ukuthungwa okuhle futhi banikeza izinzuzo eziningi zezempilo. Lesi singeniso sigqamisa ukuthi ama-flaxseed angenza kanjani ukudla kwakho kube ngcono.

Igcwele Nutrients

Imbewu ye-Flax iwumthombo wokudla okunomsoco. Banikeza inqwaba yezakhi zomsoco ezithuthukisa impilo yonke. Isipuni esisodwa nje, esingaba amagremu angu-7, sinamakhalori angu-37, amagremu angu-2 wama-carbohydrate namagremu amathathu amafutha. Le mbewu encane igcwele amagremu angu-2 wefayibha yokudla kanye negremu elingu-1 lamaprotheni.

Imbewu ye-flax nayo inothile ngamavithamini namaminerali. Ziqukethe i-thiamine, ithusi, i-manganese, ne-magnesium. Isipuni sikunikeza u-10% yenani lansuku zonke le-thiamine, okuwukhiye wamandla. I-Copper isiza nge-iron futhi iqinisa amasosha omzimba. I-Manganese ilungele amathambo kanye ne-metabolism, kanti i-magnesium isekela izinqubo zomzimba ezingaphezu kuka-300.

Iphezulu ku-Omega-3 Fatty Acids

Ama-flaxseeds agcwele imisoco, eyaziwa ngama-omega-3 fatty acids, njenge-alpha-linolenic acid (ALA). Le omega-3 esekelwe esitshalweni iyisihluthulelo sempilo yenhliziyo. Ucwaningo lubonisa ukuthi ukudla i-ALA eningi kunganciphisa ukuvuvukala futhi kunciphise ingozi ye-atherosclerosis.

Ucwaningo olukhulu ngo-2021 lwathola ukuxhumana phakathi kwe-ALA eningi nesifo senhliziyo esincane. Kubonise ukuthi abantu abadla i-ALA kakhulu babenezinga eliphansi lokufa kwesifo senhliziyo. Ukwengeza ama-flaxseeds ekudleni kwakho kungathuthukisa impilo yenhliziyo yakho futhi kunikeze ukukhetha kokudla okunomsoco.

Ingavikela Kumdlavuza

Ama-flaxseeds agcwele ama-lignans, uhlobo lwe-phytoestrogen. Lokhu kudonse amehlo abacwaningi ngezakhiwo zayo zokulwa nomdlavuza. Ucwaningo lukhombisa ukuthi ama-lignan angavimba amaseli omdlavuza ukuthi angakhuli. Lokhu kwenza ama-flaxseeds abe isihloko sentshisekelo ekhulayo ekuvimbeleni umdlavuza.

Ukubuyekezwa kuka-2018 kuthole ukuthi ukudla ama-flaxseed kunganciphisa ingozi yomdlavuza webele. Lokhu kuyiqiniso kwabesifazane be-postmenopausal. Kodwa, kuningi ongakufunda mayelana nemiphumela yako kwamanye amagciwane afana nomdlavuza wekholoni nowamaphaphu.

Nakuba imiphumela yangaphambi kwesikhathi ibonakala iyimihle, sidinga ucwaningo olwengeziwe ukuze siqinisekise lokhu okutholakele. Ukwengeza ama-flaxseeds ekudleni kwakho kungasiza ekuvimbeleni umdlavuza. Kodwa, kufanele silinde ucwaningo olwengeziwe ukuze siqiniseke.

Ucebile nge-Fiber

Ama-flaxseeds agcwele i-fiber yokudla, ekunikeza cishe amagremu angu-2 kusipuni esisodwa nje. Lesi samba singama-5-8% walokho okudingayo nsuku zonke. Ukwengeza ama-flaxseeds ekudleni kwakho kulula futhi kunenzuzo.

I-fibre ekumbewu ye-flax ihlukaniswa ibe izinhlobo ezincibilikayo nezingancibiliki. Ifayibha encibilikayo isiza ukulawula ushukela wegazi kanye ne-cholesterol, elungele inhliziyo yakho. I-Insoluble fiber igcina amathumbu akho njalo futhi isiza ekuvimbeleni ukuqunjelwa.

Imbewu ye-flax idla amagciwane amahle emathunjini akho. Lokhu kubenza bangagcini nje ngokuba nomsoco kodwa futhi kusiza isimiso sakho sokugaya ukudla sisebenze kangcono.

Kwangathi Amazinga E-Cholesterol Aphansi

Ucwaningo lubonisa ukuthi i-flaxseed ingasiza ukwehlisa i-cholesterol. Ukudla ama-flaxseed njalo kunganciphisa i-cholesterol ye-LDL, eyaziwa ngokuthi "i-cholesterol embi". Ukubuyekezwa kokuhlolwa kwe-31 kwathola ukuthi ama-flaxseeds athuthukisa i-LDL kanye ne-cholesterol ephelele, esiza labo abane-cholesterol ephezulu.

Ocwaningweni lwango-2021, abantu abadla amagremu angama-30 embewu yefilakisi nsuku zonke babona i-cholesterol yabo yehla. Lokhu kuhle kakhulu empilweni yenhliziyo. Ukugcina amazinga e-cholesterol ehlolwa kuyisihluthulelo sokugwema isifo senhliziyo nokuhlala unempilo.

Ingase Yehlise Umfutho Wegazi

Ama-flaxseed athola ukunakwa ukusiza ukwehlisa umfutho wegazi. Ucwaningo lubonisa ukuthi banganciphisa kokubili i-systolic ne-diastolic blood pressure. Ucwaningo lwango-2021 lwathola ukuthi ukudla amagremu angama-30 e-flaxseed nsuku zonke amasonto ayi-12 kwehlisa umfutho wegazi kakhulu.

Ama-flaxseeds agcwele i-omega-3 fatty acids, i-fiber, nezinye izinto ezinhle. Ukuzifaka ekudleni kwakho kungasiza ukugcina inhliziyo yakho iphilile futhi ulwe nomfutho wegazi ophakeme.

Ingase Zinzise Amazinga Kashukela Wegazi

Ama-flaxseeds angase abe ukhiye ekugcineni ushukela wegazi uzinzile, okuyinto enhle kubantu abanesifo sikashukela. Ucwaningo lubonisa ukuthi ama-flaxseeds anganciphisa ushukela wegazi futhi alwe nokumelana ne-insulin. Lokhu kubangelwa ikakhulukazi i-fiber encibilikayo ku-flaxseeds, eyenza ijubane ukumuncwa kukashukela.

Ukudla ama-flaxseed kungasiza labo abanesifo sikashukela sohlobo 2 ukuthi bagcine ushukela wabo wegazi uqinile. Lezi zinhlamvu ezincane zingathuthukisa impilo ye-metabolic. Ukuzidla njalo kungase kusize umzimba ukwazi ukuphatha kangcono ushukela, okubalulekile ekulawuleni isifo sikashukela.

Ingakusiza Ukuphatha Isisindo Sakho

Ama-flaxseeds abalulekile ekulawuleni isisindo ngenxa yemisoco yawo ekhethekile. Ucwaningo lubonisa ukuthi ukwengeza ama-flaxseeds ekudleni kwakho kungasiza ekunciphiseni isisindo. Ucwaningo lwango-2022 lwathola ukuthi abantu abadla ama-flaxseed balahlekelwa isisindo esiningi ekudleni okunama-calorie aphansi.

I-fiber encibilikayo kumbewu ye-flax ikusiza uzizwe ugcwele isikhathi eside. Lokhu kwenza kube lula ukugwema ukudla okungenamsoco futhi ulawule ukuthi udla kangakanani. Ngamafutha awo aphezulu kanye namafutha anempilo, ama-flaxseeds ahle kakhulu ekulahlekelweni isisindo. Nazi ezinye izinzuzo zokudla flaxseeds:

• Inothile nge-fiber, ekhuthaza impilo yokugaya ukudla kanye nokusutha.
• Inikeza amafutha anempilo, asekela inhlalakahle jikelele.
• Ithuthukisa iphrofayili yokudla okunomsoco, isiza ukugcina ukudla okulinganiselayo.

Kulula ukwengeza ama-flaxseeds ekudleni kwakho. Ungawafafaza ku-yoghurt, uwaxube kuma-smoothie, noma uwasebenzise ezimpahleni ezibhakwayo. Lezi zinhlamvu ezincane zingenza umehluko omkhulu ekulawuleni isisindo sakho.

Amathiphu Okwengeza Ama-Flaxseeds ekudleni kwakho

Ukungeza ama-flaxseeds ekudleni kwakho kulula futhi kuthuthukisa umsoco wakho. Nawa amanye amathiphu angakusiza ukuthi uqale:

• Engeza i-flaxseed egayiwe ekudleni kwakho kwasekuseni noma ama-smoothie ukuze uthole ukuthuthukiswa okwengeziwe komsoco.
• Hlanganisa ama-flaxseeds ku-yoghurt ukuze wakhe isidlo esinempilo nesigcwalisayo.
• Kufake ezimpahleni ezibhakiwe njengama-muffin noma amakhukhi ukuze wengeze kokubili ukunambitheka nezinzuzo zezempilo.
• Sebenzisa i-flaxseed egayiwe njengengxenye yeqanda ekuphekeni, ekahle ekubhakeni kwe-vegan.

I-Flaxseed ephansi igayeka kalula kunembewu ephelele. Lokhu kwenza kube ngcono ukumunca izakhamzimba. Zama izindlela zokupheka ezihlukene ze-flaxseed ukuze uthole okuthandayo kakhulu.

Ukuqonda I-Flaxseed Oil vs. Ground Flaxseeds

Uwoyela we-Flaxseed kanye nembewu ye-ground flaxseed inezindinganiso ezihlukene zokudla okunomsoco. Lokhu kwenza ukuqhathanisa ama-flaxseeds aphansi kubalulekile kulabo abafuna ukusebenzisa i-flaxseeds. Amafutha e-flaxseed agcwele i-alpha-linolenic acid (ALA), i-omega-3 fatty acid elwa nokuvuvukala. Kodwa, ayinayo i-fiber noma imisoco etholakala emhlabathini we-flaxseeds.

Ama-flaxseed aphansi, ngokuphambene, ayaziwa nge-fiber yawo. Le fibre iwukhiye wokugaya kahle nokuzizwa ugcwele. Zinakho kokubili i-fiber e-soluble ne-insoluble, esiza ngokugaya futhi ingase yehlise i-cholesterol. Ngakho-ke, ngenkathi uwoyela we-flaxseed muhle kuma-omega-3s, imbewu ye-flaxseeds ikunikeza imisoco eyengeziwe.

Uma ufuna ukuthuthukisa impilo yakho, ukudla ama-flaxseeds kuyisinqumo esihle. Zisiza ngokudla i-omega-3 futhi zengeze i-fiber namavithamini ukuze zibe nempilo engcono.

Kufanele Udle Ingakanani I-Flaxseed?

Ochwepheshe bathi kufanele udle izipuni ezingu-1 kuya kwezi-2 (amagremu angu-7 kuya kwangu-14) we-flaxseed egayiwe usuku ngalunye. Leli nani lihle empilweni yakho futhi alibangeli i-fiber eningi. Ukwengeza ama-flaxseeds ekudleni kwakho kungakwenza uzizwe ungcono ngokuphelele.

Noma singekho iseluleko esisemthethweni esivela emaqenjini ezempilo ase-US, abaningi bacabanga ukuthi ama-flaxseeds alungele ukudla okunempilo. Nazi ezinye izindlela ezilula zokwengeza ama-flaxseed ekudleni kwakho:

• Gcoba i-flaxseed yomhlabathi ibe ama-smoothies ukuze uthole umfutho owengeziwe wokudla okunomsoco.
• Yifafaze phezu kweyogathi noma i-oatmeal.
• Engeza i-flaxseed ezintweni ezibhakiwe njengama-muffin nama-pancake.
• Hlanganisa ku-salad dressings ukuze uthole ukunambitheka kwe-nutty.

Ingabe Zikhona Izingozi Zokudla Ama-Flaxseed?

Ama-flaxseed aziwa ngezinzuzo zawo zezempilo. Kodwa, kunezingozi ezithile ze-flaxseed okufanele zicatshangelwe. Enye inkinga izinkinga zokugaya ukudla. Lokhu kungenxa yokuthi ama-flaxseeds ane-fiber ephezulu kakhulu.

Ukuqala ngamanani amancane kungasiza ekugwemeni ukungakhululeki. Ngale ndlela, ungajwayela ngaphandle kwezinkinga.

Enye ingozi ukungezwani komzimba nezinto ezithile. Nakuba kungavamile, abanye abantu bangase basabele ku-flaxseeds. Izimpawu zingasukela ekulume nokuqubuka kuye ekuphenduleni okubi kakhulu.

Uma ungezwani nembewu yesesame noma amantongomane, qaphela nge-flaxseeds. Kungcono ukuwagwema uma ungaqiniseki.

Ama-flaxseeds angaphinda athinte imithi ethile, njengama-blood thinner. Uma uthatha lezi, khuluma nodokotela wakho kuqala. Bangakusiza uqonde ubungozi.

Abantu abanezimo ezizwela ama-hormone nabo kufanele baqaphele. Ama-flaxseeds aqukethe ama-phytoestrogens, angathinta amahomoni.

Ukuhlukahluka kwe-Flaxseeds ekuphekeni

Ama-flaxseeds alungele wonke umuntu ofuna ukwenza ukudla kwabo kube ngcono. Zingasetshenziswa ngezindlela eziningi. Wafafaze kumasaladi ukuze uphuke, uhlanganise nama-smoothie ukuze uthole umsoco, noma uhlanganise ezimpahleni ezibhakwayo.

Ukunambitheka kwabo kwe-nutty kuphelele kokubili izitsha ezimnandi nezinambithekayo. Lokhu kubenza babe ukukhetha okuhle kakhulu zokupheka eziningi.

Ama-flaxseed nawo angajiya amasobho namasoso. Ukuwengeza kumaresiphi akho kungenza ukudla kwakho kunambitheke kangcono futhi kube nempilo. Zama ukusebenzisa ama-flaxseeds emhlabathini ku-pancake batter noma i-oatmeal ukuze uthole i-fiber eyengeziwe.

Flaxseeds kanye Impilo Yenhliziyo

Ama-flaxseeds alungele inhliziyo yakho ngoba agcwele i-omega-3 fatty acids kanye ne-fiber. Ukuzingeza ekudleni kwakho kungasiza inhliziyo yakho ibe nempilo. Bayisengezo esihle kunoma yikuphi ukudla okunempilo.

Ucwaningo lubonisa ukuthi ukudla ama-flaxseed njalo kunganciphisa i-cholesterol yakho. Lokhu kuyisihluthulelo senhliziyo enempilo. Kuyasiza ukuthuthukisa izimo zenhliziyo futhi kunciphise ingozi yesifo senhliziyo.

Ama-flaxseed nawo asiza ekugelezeni kwegazi ngenxa yama-omega-3 fatty acids. Lokhu kwenza inhliziyo yakho isebenze kangcono. Kubalulekile ukugcina inhliziyo yakho iphilile ngokuhamba kwesikhathi.

Ngamafuphi, ama-flaxseed awalungile ekudleni kwakho. Ziyilungele futhi inhliziyo yakho. Bangenza impilo yenhliziyo yakho ibe ngcono, ibenze babe ukukhetha okuhlakaniphile kwempilo yenhliziyo.

Ama-Flaxseed kanye Nempilo Yokugaya

Ama-flaxseeds alungele ukudla kwakho uma ufuna ukugaya okungcono. Agcwele i-fiber, esiza amathumbu akho anyakaze njalo. Le fibre yenza kube lula ukudlula indle ngokumunca amanzi emathunjini akho.

I-fiber encibilikayo kuma-flaxseeds iyi-prebiotic. Isiza amagciwane amahle emathunjini akho. Lokhu kuyisihluthulelo sesistimu yokugaya ukudla okulinganiselayo. Amathumbu anempilo asho ukugaya okungcono, okwenza ama-flaxseed abe yisinqumo esihle empilweni yakho.

Isiphetho

Ama-flaxseeds anikeza izinzuzo eziningi zezempilo, okuwenza abe yisinqumo esihle sokudla okunempilo. Zigcwele izakhamzimba ezisiza inhliziyo yakho, zivikele umdlavuza, ziphinde zisize ekulawuleni isisindo. Ukwengeza ama-flaxseeds ekudleni kwakho kungathuthukisa impilo yakho.

Ama-flaxseed nawo kulula ukuwasebenzisa kuma-smoothies, izimpahla ezibhakwayo, namasaladi. Lokhu kwenza kube lula futhi kujabulise ukuzifaka ekudleni kwakho. Umsoco wabo ocebile usiza ukugcina unempilo futhi uvimbele izifo.

Ngokwenza ama-flaxseed abe yingxenye evamile yokudla kwakho, ungajabulela izinzuzo zezempilo ezihlala njalo. Bayi-superfood ngempela okufanele ibe ekudleni kwakho okulinganiselayo.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

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• Utamatisi, I-Superfood Engasuliwe
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