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

Imbewu yeflakisi ezitsheni zokhuni kanye nezipuni zamafutha eflakisi emabhodleleni engilazi ahlelwe etafuleni lokhuni lasemaphandleni elinendwangu ye-burlap. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Imbewu yeflakisi iyisengezo esicebile ngezakhamzimba ekudleni kwakho.
• Iqukethe ama-omega-3 fatty acid amaningi, okuthuthukisa impilo yenhliziyo.
• Sekela ukuvimbela umdlavuza ngamakhemikhali awo ahlukile.
• Icebile nge-fiber yokudla, okusiza impilo yokugaya ukudla.
• Siza ngokulawula isisindo kanye nokuzinzisa amazinga kashukela egazini.

Isingeniso sembewu yeflakisi

Imbewu yeflakisi iza ngezinhlobo ezimbili eziyinhloko: igolide nensundu. Zombili zilungele labo abathanda ukudla okusekelwe ezitshalweni. Imbewu yeflakisi yegolide inambitheka kamnandi kancane. Ungazithola ziphelele, zigayiwe, noma zifana namafutha, okwenza kube lula ukuzisebenzisa ekuphekeni nasekubhakeni.

Ukufaka imbewu yeflakisi ekudleni kwakho kungenza ibe mnandi futhi ibe nempilo. Ungazifafaza kumasaladi, uzixube zibe ama-smoothie, noma uzifake ezitsheni ezibhakiwe. Ziletha ukuthungwa okuhle futhi zinikeza izinzuzo eziningi zezempilo. Lesi singeniso siqokomisa indlela imbewu yeflakisi engenza ngayo ukudla kwakho kube ngcono.

Kugcwele izakhamzimba

Imbewu yeflakisi iyimithombo yokudla okunempilo. Inikeza izakhamzimba eziningi ezithuthukisa impilo iyonke. Isipuni esisodwa nje, esingamagremu angu-7, sinamakhalori angu-37, amagremu ama-2 ama-carbohydrate, kanye namagremu ama-3 amafutha. Le mbewu encane igcwele amagremu ama-2 e-fiber yokudla kanye negremu eli-1 lamaprotheni.

Imbewu yeflax icebile ngamavithamini namaminerali. Iqukethe i-thiamine, ithusi, i-manganese, ne-magnesium. Isipuni esisodwa sikunikeza u-10% wenani le-thiamine yansuku zonke, okuyisihluthulelo samandla. Ithusi lisiza ngensimbi futhi liqinisa amasosha omzimba. I-Manganese ilungele amathambo kanye ne-metabolism, kanti i-magnesium isekela izinqubo zomzimba ezingaphezu kuka-300.

Iphezulu kuma-Omega-3 Fatty Acids

Imbewu yeflakisi igcwele izakhamzimba, ezaziwa ngama-omega-3 fatty acids azo, njenge-alpha-linolenic acid (ALA). Le omega-3 esekelwe ezitshalweni ibalulekile empilweni yenhliziyo. Ucwaningo lubonisa ukuthi ukudla i-ALA eningi kunganciphisa ukuvuvukala futhi kunciphise nengozi ye-atherosclerosis.

Ucwaningo olukhulu ngo-2021 luthole ukuxhumana phakathi kwe-ALA eningi nesifo senhliziyo esincane. Lukhombisile ukuthi abantu abadla i-ALA eningi babenezinga eliphansi lokufa ngenxa yesifo senhliziyo. Ukufaka imbewu yeflakisi ekudleni kwakho kungathuthukisa impilo yenhliziyo yakho futhi kukunikeze ukukhetha kokudla okunempilo.

Kungavikela Umdlavuza

Imbewu yeflakisi igcwele ama-lignan, uhlobo lwe-phytoestrogen. Lokhu kudonsele amehlo abacwaningi ngezakhiwo zayo zokulwa nomdlavuza. Izifundo zibonisa ukuthi ama-lignan angavimba ukukhula kwamangqamuzana omdlavuza. Lokhu kwenza imbewu yeflakisi ibe yindaba ekhulayo yokuvimbela umdlavuza.

Ukubuyekezwa kwango-2018 kwathola ukuthi ukudla imbewu ye-flax kunganciphisa ingozi yomdlavuza webele. Lokhu kuyiqiniso kwabesifazane asebedlulile esikhathini sokuya esikhathini. Kodwa, kuningi okufanele kufundwe ngemiphumela yayo kweminye imidlavuza efana nomdlavuza wamathumbu amakhulu kanye namaphaphu.

Nakuba imiphumela yokuqala ibukeka kahle, sidinga izifundo ezengeziwe ukuqinisekisa lokhu okutholakele. Ukwengeza imbewu ye-flax ekudleni kwakho kungasiza ekuvimbeleni umdlavuza. Kodwa, kumelwe silinde ucwaningo olwengeziwe ukuze siqiniseke.

Ukuvala ama-flaxseeds anemodeli yeseli yomdlavuza ongokomfanekiso evela kusizinda somhlaba. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Icebile nge-Fiber

Imbewu yeflax igcwele i-fiber yokudla, ikunikeza cishe amagremu amabili esipuni esisodwa nje. Leli nani lingu-5-8% walokho okudingayo nsuku zonke. Ukufaka imbewu yeflax ekudleni kwakho kulula futhi kuyazuzisa.

I-fibre etholakala embewu yeflakisi ihlukaniswe yaba izinhlobo ezincibilikayo nezingenakuncibilika. I-fibre encibilikayo isiza ukulawula ushukela wegazi kanye ne-cholesterol, okuyinto enhle enhliziyweni yakho. I-fibre engancibiliki igcina amathumbu akho ejwayelekile futhi isiza ukuvimbela ukuqunjelwa.

Imbewu yeflakisi yondla amabhaktheriya amahle asemathunjini akho. Lokhu akugcini nje ngokuwenza abe nokudla okunempilo kodwa futhi kusiza uhlelo lwakho lokugaya ukudla ukuthi lusebenze kangcono.

Amazinga E-Cholesterol Angehla Ngayo

Izifundo zisikisela ukuthi imbewu yeflakisi ingasiza ekwehliseni i-cholesterol. Ukudla imbewu yeflakisi njalo kunganciphisa i-cholesterol ye-LDL, eyaziwa ngokuthi i-cholesterol "embi". Ukubuyekezwa kwezilingo ezingu-31 kutholakale ukuthi imbewu yeflakisi ithuthukisa i-LDL kanye ne-cholesterol ephelele, kusiza labo abane-cholesterol ephezulu.

Esifundweni sango-2021, abantu ababedla amagremu angu-30 embewu yefilakisi nsuku zonke babona ukwehla kwe-cholesterol yabo. Lokhu kuhle kakhulu empilweni yenhliziyo. Ukugcina amazinga e-cholesterol elawulwa kubalulekile ekugwemeni izifo zenhliziyo nokuhlala uphilile.

Kunganciphisa Umfutho Wegazi

Imbewu yeflakisi ithola ukunakwa ngokusiza ekwehliseni umfutho wegazi. Izifundo zibonisa ukuthi inganciphisa umfutho wegazi we-systolic kanye nowe-diastolic. Ucwaningo lwango-2021 luthole ukuthi ukudla amagremu angu-30 embewu yeflakisi nsuku zonke amasonto ayi-12 kwehlisa kakhulu umfutho wegazi.

Imbewu yeflakisi igcwele ama-omega-3 fatty acids, i-fiber, nezinye izinto ezinhle. Ukuzifaka ekudleni kwakho kungasiza ukugcina inhliziyo yakho iphilile futhi ilwe nomfutho wegazi ophakeme.

Kungaqinisa amazinga kashukela egazini

Imbewu yeflax ingaba yisihluthulelo ekugcineni ushukela wegazi uzinzile, okuyinto enhle kubantu abanesifo sikashukela. Ucwaningo lubonisa ukuthi imbewu yeflax ephelele inganciphisa ushukela wegazi futhi ilwe nokumelana ne-insulin. Lokhu kungenxa kakhulu yefayibha encibilikayo embewu yeflax, ebambezela ukumuncwa koshukela.

Isandla esibambe ingilazi yamanzi anamaqabunga aluhlaza antanta ngaphakathi kungemuva elifiphele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukudla imbewu ye-flax kungasiza labo abanesifo sikashukela sohlobo lwesibili ukuthi bagcine ushukela wabo egazini uzinzile. Lezi zinhlamvu ezincane zingathuthukisa impilo ye-metabolic. Ukuzidla njalo kungasiza umzimba ukuthi uphathe ushukela kangcono, okubalulekile ekulawuleni isifo sikashukela.

Kungakusiza Ukulawula Isisindo Sakho

Imbewu yeflax ibalulekile ekulawuleni isisindo ngenxa yezakhamzimba zayo ezikhethekile. Izifundo zibonisa ukuthi ukufaka imbewu yeflax ekudleni kwakho kungasiza ekunciphiseni isisindo. Ucwaningo lwango-2022 luthole ukuthi abantu abadla amagobolondo embewu yeflax balahlekelwa isisindo esiningi ngokudla okunama-calorie aphansi.

I-fibre encibilikayo etholakala embewu yeflakisi ikusiza uzizwe usuthi isikhathi eside. Lokhu kwenza kube lula ukugwema ukudla okungenamsoco nokulawula ukuthi udla malini. Njengoba ine-fibre ephezulu namafutha anempilo, imbewu yeflakisi ilungele ukwehlisa isisindo. Nazi ezinye izinzuzo zokudla imbewu yeflakisi:

• Icebile nge-fiber, ekhuthaza impilo yokugaya ukudla kanye nokwaneliseka.
• Inikeza amafutha anempilo, asekela inhlalakahle iyonke.
• Kuthuthukisa iphrofayili yokudla okunempilo kokudla, kusiza ukugcina ukudla okunempilo.

Kulula ukufaka imbewu ye-flax ekudleni kwakho. Ungayifafaza ku-yogurt, uyixube ibe yi-smoothies, noma uyisebenzise ezitsheni ezibhakiwe. Lezi zinhlamvu ezincane zingenza umehluko omkhulu ekulawuleni isisindo sakho.

Amathiphu Okufaka Imbewu Yeflakisi Ekudleni Kwakho

Ukufaka imbewu ye-flax ekudleni kwakho kulula futhi kuthuthukisa umsoco wakho. Nazi ezinye izeluleko zokukusiza ukuthi uqale:

• Faka imbewu yeflakisi egayiwe kokusanhlamvu kwakho kwasekuseni noma kuma-smoothie ukuze uthole izakhamzimba ezengeziwe.
• Hlanganisa imbewu yeflakisi neyogathi ukuze udale ukudla okulula okunempilo nokujabulisayo.
• Faka ku-baked goods ezifana nama-muffin noma ama-cookies ukuze wengeze kokubili ukunambitheka kanye nezinzuzo zezempilo.
• Sebenzisa imbewu yeflakisi egayiwe njengenye indlela esikhundleni seqanda ezindleleni zokupheka, efanelekile ekubhakeni kwe-vegan.

Imbewu yeflakisi egayiwe kulula ukuyigaya kunembewu yonke. Lokhu kwenza kube ngcono ekumunceni izakhamzimba. Zama izindlela zokupheka ezahlukene zembewu yeflakisi ukuze uthole okuthandayo kakhulu.

Ukuqonda Amafutha Embewu Yeflakisi vs. Imbewu Yeflakisi Egayiwe

Amafutha embewu yefilakisi kanye nembewu yefilakisi egayiwe anenani elihlukile lokudla okunempilo. Lokhu kwenza ukuqhathanisa imbewu yefilakisi egayiwe kubaluleke kakhulu kulabo abafuna ukusebenzisa imbewu yefilakisi. Amafutha embewu yefilakisi agcwele i-alpha-linolenic acid (ALA), i-omega-3 fatty acid elwa nokuvuvukala. Kodwa, ayinayo i-fiber noma izakhamzimba ezitholakala embewu yefilakisi egayiwe.

Imbewu yeflakisi egayiwe, ngokuphambene nalokho, yaziwa ngefayibha yayo. Le fayibha ibalulekile ekugayweni kahle kokudla kanye nokuzizwa usuthi. Inefayibha encibilikayo nengancibiliki, esiza ekugayweni kokudla futhi ingase yehlise i-cholesterol. Ngakho-ke, yize uwoyela wembewu yeflakisi umuhle kakhulu kuma-omega-3, imbewu yeflakisi egayiwe ikunikeza izakhamzimba ezengeziwe.

Uma ufuna ukuthuthukisa impilo yakho, ukudla imbewu ye-flax egayiwe kuyisinqumo esihle. Zisiza ngokudla i-omega-3 futhi zengeza i-fiber namavithamini ukuze kube nempilo engcono.

Ingakanani Imbewu Yeflakisi Okufanele Uyidle?

Ochwepheshe bathi kufanele udle izipuni ezi-1 kuya kwezi-2 (amagremu angu-7 kuya kwangu-14) zembewu yeflakisi egayiwe nsuku zonke. Leli nani lihle empilweni yakho futhi alibangeli i-fiber eningi kakhulu. Ukwengeza imbewu yeflakisi ekudleni kwakho kungakwenza uzizwe ungcono kakhulu.

Ngisho noma kungekho seluleko esisemthethweni esivela emaqenjini ezempilo ase-US, abaningi bacabanga ukuthi imbewu ye-flax ilungele ukudla okunempilo. Nazi ezinye izindlela ezilula zokufaka imbewu ye-flax ekudleni kwakho:

• Hlanganisa imbewu yeflakisi egayiwe ibe ama-smoothie ukuze uthole ukudla okunempilo okwengeziwe.
• Fafaza phezu kwe-yogurt noma i-oatmeal.
• Faka imbewu yefilakisi ezintweni ezibhakiwe njengama-muffin nama-pancake.
• Hlanganisa nezithako zesaladi ukuze uthole ukunambitheka okumnandi.

Isitsha se-flaxseed ensundu ngokusagolide esinokhezo lokulinganisa phezu kwetafula lepulangwe. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ingabe Kukhona Izingozi Zokudla Imbewu Yeflakisi?

Imbewu yeflakisi yaziwa ngezinzuzo zayo zempilo. Kodwa, kunezingozi ezithile zembewu yeflakisi okufanele uzicabangele. Inkinga eyodwa izinkinga zokugaya ukudla. Lokhu kungenxa yokuthi imbewu yeflakisi iphezulu kakhulu ku-fiber.

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

Enye ingozi ukungezwani komzimba. Nakuba kungavamile, abanye abantu bangase basabele ezinhlamvini ze-flax. Izimpawu zingasukela ekulumeni nasekuqubukeni kuya ekuphenduleni okubi kakhulu.

Uma une-allergy kumbewu yesesame noma amantongomane, qaphela ngembewu yeflax. Kungcono ukuyigwema uma ungaqiniseki.

Imbewu yeflax ingathinta nemithi ethile, njengemithi yokunciphisa igazi. Uma uyisebenzisa, khuluma nodokotela wakho kuqala. Bangakusiza uqonde izingozi.

Abantu abanezimo ezithinta ama-hormone nabo kufanele baqaphele. Imbewu yeflax iqukethe ama-phytoestrogen, angase athinte ama-hormone.

Ukuguquguquka kwembewu yeflakisi ekuphekeni

Imbewu yeflakisi ilungele noma ngubani ofuna ukwenza ukudla kwakhe kube ngcono. Ingasetshenziswa ngezindlela eziningi. Ifafazwe kumasaladi ukuze ivundwe, ixutshwe ibe ama-smoothie ukuze kube nokudla okunempilo, noma ixutshwe nezinto ezibhakiwe.

Ukunambitheka kwawo okufana namantongomane kulungele kokubili ukudla okumnandi nokumnandi. Lokhu kuwenza abe ukukhetha okuhle kakhulu kwezindlela zokupheka eziningi.

Imbewu yeflakisi ingaqinisa amasobho namasoso. Ukuyifaka ezindleleni zakho zokupheka kungenza ukudla kwakho kunambitheke kangcono futhi kube nempilo. Zama ukusebenzisa imbewu yeflakisi egayiwe ku-pancake batter noma i-oatmeal ukuze uthole i-fiber eyengeziwe.

Imbewu yeflakisi kanye nempilo yenhliziyo

Imbewu yeflakisi ilungele inhliziyo yakho ngoba igcwele ama-omega-3 fatty acids kanye ne-fiber. Ukuyifaka ekudleni kwakho kungasiza kakhulu impilo yenhliziyo yakho. Iyisengezo esihle kunoma yikuphi ukudla okunempilo.

Izifundo zibonisa ukuthi ukudla imbewu ye-flax njalo kunganciphisa i-cholesterol yakho. Lokhu kuyisihluthulelo senhliziyo enempilo. Kusiza ekuthuthukiseni izimo zenhliziyo futhi kunciphisa ingozi yesifo senhliziyo.

Imbewu yeflax iyasiza nasekugelezeni kwegazi ngenxa yama-omega-3 fatty acid ayo. Lokhu kwenza inhliziyo yakho isebenze kangcono. Kubalulekile ekugcineni inhliziyo yakho iphilile ngokuhamba kwesikhathi.

Ngamafuphi, imbewu yeflakisi ayilungele ukudla kwakho kuphela. Ilungele nenhliziyo yakho. Ingenza impilo yenhliziyo yakho ibe ngcono, ikwenze kube ukukhetha okuhlakaniphile kwempilo yenhliziyo.

Imbewu yeflakisi kanye nempilo yokugaya ukudla

Imbewu yeflakisi ilungele ukudla kwakho uma ufuna ukugaya okungcono. Igcwele ifayibha, esiza amathumbu akho ukuthi anyakaze njalo. Le fayibha yenza kube lula ukukhipha indle ngokumunca amanzi emathunjini akho.

I-fibre encibilikayo etholakala embewu yeflakisi iyi-prebiotic. Isiza amabhaktheriya amahle emathunjini akho. Lokhu kuyisihluthulelo sesimiso sokugaya ukudla esilinganiselayo. Ithumbu elinempilo lisho ukugaya okungcono, okwenza imbewu yeflakisi ibe ukukhetha okuhle empilweni yakho.

Ukuvala ama-flaxseeds ansundu ngokusagolide anohlaza olunamaqabunga olufiphele ngemuva. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Isiphetho

Imbewu yeflakisi inikeza izinzuzo eziningi zezempilo, okwenza ibe ukukhetha okuhle kokudla okunempilo. Igcwele izakhamzimba ezisiza inhliziyo yakho, zivikele umdlavuza, futhi zisize ekulawuleni isisindo. Ukwengeza imbewu yeflakisi ekudleni kwakho kungathuthukisa impilo yakho.

Imbewu yeflax kulula ukuyisebenzisa kuma-smoothie, ezitsheni ezibhakiwe, kanye namasaladi. Lokhu kwenza kube lula futhi kujabulise ukuyifaka ekudleni kwakho. Izakhamzimba zayo ezicebile zikusiza ukuthi uhlale uphilile futhi uvimbele izifo.

Ngokwenza imbewu ye-flax ibe yingxenye ejwayelekile yokudla kwakho, ungajabulela izinzuzo zempilo ezihlala njalo. Ngempela iwukudla okuphezulu okufanele kube ekudleni kwakho okulinganiselayo.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

• Yidla Amajikijolo Amnyama Engeziwe: Izizathu Ezinamandla Zokuwengeza Ekudleni Kwakho
• Imfihlo ye-Serotonin: Izinzuzo Ezinamandla Zokwengezwa kwe-5-HTP
• Vula Ukuzola Nokuqina: I-Ashwagandha Iwuthuthukisa Kanjani Umqondo, Umzimba, Nesimo Senhliziyo