Mbeu yeflakisi nzira yekutora sei kuti vadzike uremu? Pakati penzira dzese dzinovimbika dzekudzikisa huremu, ivhu rakasungirwa uremu ndeimwe yezvikafu zvinobudirira zvinokubatsira kurasikirwa nemapaundi ekuwedzera. Yakagadziriswa nefiber, Omega 3 fatty acids uye antioxidants, flaxseed inowedzera kushanda kwemuviri wako mukudzora uremu. Iyi mhodzi yakasarudzika yakasvibira tsvuku inowanikwa kubva kumufurakisi chirimwa, iyo fiber iyo inoshandiswa kugadzira fakisi.
Mbeu yefilakisi inobatsira sei mukurema?
Mbeu yeflakisi yekuderedza uremu
Sezvatambotaura pamusoro apa, mbeu yeflakisi inoita basa rakakosha mukudya kwako kana uchida kudzikira uye / kana kudzora huremu hwako. Izvi zvinonyanya kukonzerwa neyakakwira fiber zvemukati. Fiber inokubatsira kuti unzwe uzere, izvo zvinobva zvaguma nekirori yezuva nezuva yekudya.
Mune mamwe mazwi, mbeu yefilakisi inodzvinyirira kudya kwako nekukupa iwe kuzara kuri nyore uye nekukurumidza. Iwe haufanire kudya chikafu chakawandisa kuti ugutse nzara yako. Kana iwe uchinge uchinge uchidya mukati mekudya uye uchida kudzikisira pane kudya kwako kwekudya, mbeu yeflakisi yakakosha kudzora chishuwo chako. Kana iwe uchinetseka kuti idya sei mbeu yeflakisi yekudzora uremu, unogona kuiisa muzvikafu zvako, kunyanya pakudya kwemangwanani.
Imwe ongororo yakawana kuti kunzwa kwenzara, pamwe nechawo chishuwo chekudya, zvinogona kudzikiswa nekungowedzera magiramu maviri embeu yeflakisi yepasi kunwa. Izvi imhaka yekuti mbeu yefilakisi yakapfuma kwazvo mune fibha inosungunuka, iyo inodzora kugaya mudumbu, inoita kuti mahormone akasiyana siyana adzore chishuwo chekudya. Izvi zvinobva zvaita kuti unzwe kunge waguta.
Pamusoro pezvo, mushure mekuongorora huwandu hwedzidziso makumi mashanu neshanu dzakasiyana muna2017, vatsvagiridzi vakagumisa kuti kusanganisa mafakisi akazara mudhayeti yako kunogona kukonzera kudzikiswa kwechiuno, chiyereso chemuviri, uye huwandu hwemuviri (BMI).
Maitiro ekutora mbeu yeflakisi
Ungatora sei mbeu yeflakisi? Havasi vazhinji vedu vanozviziva mbeu yefurakisi pasi zvinonyanya kushanda pakurasikirwa nehuremu. Izvi zvinodaro nekuti mbeu yeflakisi izere inoita kuti zvinetse kugaya gadziriro yekumwisa zvese zvinovaka muviri zvirimo. Kune rimwe divi, mbeu yepasi yeflakisi inobatwa zviri nyore uye pane mukana uri nani wekuti iwe uwane mafuta akakosha, mapuroteni, uye zvekudya fiber zviripo mazviri.
Ndeapi mbeu yeflakisi yaunoda kuti uderedze huremu?
Mbeu yeflakisi mumvura. Sezvo mbeu yefilakisi yakafuma muzvinhu zvinovaka muviri, chipunu chimwe chakaringana. Maererano nenyanzvi dzezvehutano, chipunu chembeu yeflakisi pazuva chinokubatsira kuti uderedze huremu. Izvi zvakare zvinovandudza hutano hwako hwese.
Nzira yekudya mbeu yeflakisi
Nzira yekutora furakisi. Kune nzira dzakawanda dzekudya flaxseed. Zvinogona kudyiwa zvakakwana kana pasi. Izvo zvinogona zvakare kutorwa muchimiro chemafuta akasungwa. Unogona kuyedza izvi kana iwe uchida kuisa mbeu yeflakisi mukudya kwako kwezuva nezuva:
- Drizzle pasi kana mbeu yeflakisi yakazara, kana semafuta mune yako saladhi kupfeka
- Wedzera mbeu yeflakisi ku yogurt
- Fwanya mbeu yeflakisi pasi pakudya kwako kwekuseni kana mbiya yeoatmeal
- Wedzera mbeu yeflakisi kune smoothies. Izvi zvakare zvinosimbisa kusagadzikana kwekuzunungusa.
- Shandisa mbeu yefilakisi mune zvako zvakabikwa makuki, chingwa, uye muffin
- Wedzera mbeu yeflakisi kune nyama yako ndiro senge huku, nyama yemombe, nehove
- Ingo wedzera mbeu yeflakisi kumvura yekunwa
Idzi ingori nzira dzinozivikanwa dzekudya mbeu yeflakisi. Iwe unogona zvakare kuyedza dzakasiyana sarudzo uri wega.
Kugaya mbeu yeflakisi
Kuti uwane mabhenefiti akazara eflakisi, iwe unofanirwa kuikuya. Unogona kutenga mbeu yepasi yeflakisi muchikamu chekudya chehutano chechitoro. Inowanzo nyorwa sevhu rakapiswa neflakisi. Kana iwe ukatenga mbeu yakazara yeflakisi, igaye necha grinder yekofi kana diki processor yezvikafu. Gaya kuenderana kwechibage kana hupfu hwakatsetseka. Refrigerate mushure mekukuya.
Maitiro ekutora mbeu yeflakisi yekudzivirira
- Yakasimbiswa (kana mbeu yeflakisi) inogona kubatsira nekuzvimbirwa uye inopa sosi ye fiber, antioxidants, uye omega-3 fatty acids.
- Chipo chipunu chimwe chete chevhu nefurakisi mbeu ine 2.8 g yefaibha, zvese zvinogadzikana uye zvisingasviki.
- Yakawanda faibha inowanikwa mumhodzi yembeu yefilakisi, uye mbeu yepasi yeflakisi inokurudzirwa kuti ive nyore kutora fiber.
- Zviri nyore kuwedzera mbeu yefilakisi kune smoothies, pamusoro pemasaladi, kana muoatmeal.
Mbeu yeflakisi zvivakwa
Chikafu fiber
Mbeu yeflakisi ndiyo sosi huru ye fiber yekudya. Dhayeti fiber inorongwa muzvikamu zviviri: kusungunuka uye kusasanganiswa. Fibha inogadziriswa inogadzira chinhu chakaita sejelly icho, kana chikawanikwa nemuto wekugaya nemvura, chinononoka kudyiwa kwechikafu mukoloni uye, chobva chakuita kuti unzwe kuzere kwenguva yakareba. Insoluble fiber inobatsira kusimudzira yakanaka gut mabhakitiriya, iyo inotsigira kugaya hutano uye inowedzera yako metabolic rate.
Zvakakosha mafuta acids
Chikonzero ivo vanonzi vanokosha mafuta acids ndeyekuti ivo vanongogona chete kuwanikwa kubva kune chikafu chikafu manyuko. Mbeu yeflakisi inotakurwa nemaviri akakosha mafuta acids, omega-3 uye omega-6. Aya akakosha mafuta acids anowanikwa kubva kumbeu yefilakisi inoshandurwa kuita phospholipids, chikamu chakakosha chechimiro chesero membrane.
Pakangomedzwa, omega-3 uye omega-6 fatty acids inoshandurwa kuita prostaglandin, inoenzanisa metabolism. Prostaglandins yakatorwa mu omega-3 fatty acids anobatsira kudzora kuzvimba. Kuzvimba kunogona kukonzera kuwedzera uremu, sezvo zvichigona kuwedzera kushushikana kweiyo oxidative.
Mapuroteni
Mbeu yeflakisi yakafuma mumapuroteni. Saka kana iwe ukadya teaspoon yembeu yefilakisi, pamwe nefayidhi yezvikafu, izvo zvine protein zvinodzvinyirira kudya kwako. Izvi zvinokutadzisa kubva pakudya zvakawandisa, izvo zvinobatsira kuti uremerwe uremu.
Antioxidants
Antioxidants, inonziwo lignans, yakawanda mumbeu yefilakisi. Kunyangwe vasina hukama hwakanangana nekudzikira uremu, ivo vanovandudza maseru mashandiro sezvo muviri wako uchipisa mafuta. Lignans zvakare inopa rutsigiro rwehutano uye inodzivirira kubva kune mahara radicals.
Ungadya sei mbeu yeflakisi?
- Fwanya mimwe micheka yeflakisi pamusoro pezviyo zvinotonhora. Iwe unogona zvakare kuisanganisa neiyo inopisa zviyo senge oatmeal.
- Iwe unogona zvakare kuwedzera 1 punipuni yembeu yeflakisi kune yako smoothie.
- Iwe unogona zvakare kushandisa mafuta eflakisi kugadzira omega-3 vinaigrette kune chero saradhi.
- Shandisa mbeu yefilakisi mune tuna, huku, kana mazai ehadhi kupfeka.
- Gadzira muto nepuni yepuniki mbeu yeflakisi. Ivo vanokupa iwe zvishoma nutty kunhuwirira uye kunonaka crunch.
- Ita imwe mbeu yefikisi pasi mu casserole ine moyo, chili, kana gorosi.
- Wedzera pasi mbeu yefilakisi muffin batter, chingwa, makiki, uye makeke.
Mamwe mabhenefiti embeu yeflakisi
- Izvo hazvina cholesterol uye saka zvakare yakanaka kune moyo.
- Iwo manyuko akanaka efaibha, anobatsira mukugaya uye kudzivirira kupatira.
- Mbeu yeflakisi ine zvimwe zvishoma zvinovaka muviri, kuwedzera kune protein, magnesium, calcium, phosphorus, omega 3, uye lignin.
- Kugara uchidya mbeu yeflakisi kwakanakira ganda.
- Mbeu yeflakisi inodzivirirawo gomarara uye inogonesa kuonda.
- Iwo maLignans aripo mavari anobatsira kurwisa akakwirisa eestrogen. Izvi zvinobatsira zvakare kuchengetedza mwero mahormone.
- Mbeu yeflakisi inosimudzirawo bvudzi rine hutano.
- Izvo zvinofambidzana nekuderedzwa kweBP.
- Ivo vakaderera muLDL (lipoproteins) kana yakaipa cholesterol.
Zvikomborero zvakavezwa
Sezvatichangobva kutaura, mabhenefiti eflakisi akawandisa. Izvi zvinoonekwa sezvikafu zvepamusoro, izvo zvinoreva kuti vane zvakawanda zvine hutano, izvo zvinoita kuti vakoshe mukudya kwedu kwemazuva ese. Isu tinokurukura izvi zvakanaka zvakadzama pazasi.
Mbeu yeflakisi yakapfuma mu omega-3 fatty acids
Omega-3 fatty acids akakosha mafuta acids ayo muviri wako unoda kushanda mushe, uye mbeu yeflakisi inyowani sosi dzeizvi. Mbeu idzi dzakapfuma muAlpha-linolenic acid kana ALA, inova mhando ye omega-3 fatty acid iyo inonyanya kubva pazvirimwa. ALA haina kugadzirwa zvakasikwa nemuviri wako, saka unofanirwa kuiwana kubva kunowanikwa kunze senge chikafu chaunodya.
Zvidzidzo zvakawana kuti ALA kunwa kwakabatana kune yakaderera njodzi yekurwadziwa kwemoyo uye kurohwa.
Mbeu yeflakisi ine michero yakawanda
Miti yeflakisi chimwe chezvirimwa zvekare uye zvine mhando mbiri dzakasiyana: shava negoridhe. Nekudaro, ese ari maviri akaenzana zvinovaka muviri. Kunyangwe chipunu chimwe chete chembeu yepasi yefurakisi ine makirori angangoita makumi matatu nemanomwe, magiramu 1.3 eprotini, magiramu maviri emakabohaidhireti, 1.9 gramu yefibre, magiramu matatu emafuta akazara, 0.3 magiramu emafuta akazara, 8 muzana yeRDI yevhitamini B1., 2 muzana yeiyo RDI yevhitamini B6, 2 muzana yeRDI yefolate, 2 muzana yeRDI yesimbi, 2 muzana yeRDI yekalcium, 7 muzana yeRDI yemagnesium uye nezvimwe zvakawanda zvinovaka muviri.
Flaxseeds Inogona Kubatsira Kuderedza Kanzera Njodzi
Mbeu yeflakisi yakapfuma kwazvo muLignans, inova michero yemiti ine zvese estrogen uye antioxidant zvivakwa. Ose ari maviri anozivikanwa kudzikisa njodzi yekuvandudza mhando dzakasiyana dzekenza uye zvakare inobatsira zvakanyanya mukuvandudza hutano hwakazara. Iyo lignan inogutsikana mumbeu yeflakisi inokwana kusvika zviuru zvisere zvakapetwa zvichienzaniswa nezvimwe zvekudya zvemiti.
Zvidzidzo zvakaratidza kuti kudyiwa kwemazuva ese kwembeu yeflakisi kunogona kukonzera njodzi yakaderera yekubatwa nekenza yemazamu, gomarara reprostate, gomarara rekoni, uye gomarara reganda. Kwemaviri ekupedzisira, kumwe kutsvagurudza kunodiwa.
Mbeu yeflakisi inogona kudzikisa BP
Pakati pezvakanaka zvakawanda zverineni mbeu, imwe ndeyekuti ivo vanogona kubatsira kudzikisa BP. Imwe ongororo yakawana kuti avo vaidya magiramu makumi matatu embeu yeflakisi zuva rega rega kwemwedzi mitanhatu vakaona kudzikira kwesystolic yeropa ravo ne10 mmHg, nepo diastolic reropa ravo rakaderera ne7 mmHg. Kune avo vaitotora mishonga yeropa, kudonha kweropa kwaive kushoma.
Mbeu yeflakisi ine hupfumi hwepamusoro-mhando mapuroteni.
Mbeu yeflakisi ine akawanda epamusoro-soro mapuroteni emiti akapfuma mu glutamic acid, aspartic acid, uye amino acids. Ongororo dzakasiyana dzakaratidza kuti mapuroteni akaflakisi anogona kuvandudza uye kusimbisa immune system, kudzivirira kukura kwebundu, kudzikisa cholesterol, uye zvakare ane antifungal zvivakwa.
Mbeu yeflakisi inogona kudzikisa cholesterol mwero
Zvakanakira mbeu yeflakisi zvinosanganisira kugona kwavo kugadzirisa cholesterol. Kuongororwa kwevanhu vane cholesterol yakawanda kwakawana kuti avo vaidya hupfu hweflakisi zuva rega rega kwemwedzi mitatu vakawana cholesterol yakaderera kusvika pa17%, nepo yakaipa LDL cholesterol yakadzikiswa neinosvika makumi maviri muzana.
Chimwe chidzidzo chakawana kuti vanhu vane chirwere cheshuga vakawana kuwedzera kwe12% mune yakanaka HDL cholesterol pavakatora chipunu cheflakisi zuva nezuva kwemwedzi. Izvi zvinoreva kuti mbeu yeflakisi yakakoshawo kune vanhu vane chirwere cheshuga cheshuga.
Mbeu yeflakisi inogona kubatsira mukurema uye kudzora
Iwo mabhenefiti eflakisi yehuremu ndeimwe mukana wekusanganisira idzi hukuru mbeu sechikamu chekudya kwako kwezuva nezuva. Kana iwe uchida kudzikira uremu, saka mbeu yefilakisi inogona kuve yako yaunofarira tudyo sezvo ivo vachigona kukubatsira iwe kuti ugare uine nzara.
Zvimwe zvinokanganisa mbeu yeflakisi
Kunyangwe iwo mabhenefiti embeu yeflakisi akawanda, anogona kunge asiri emunhu wese. Semuenzaniso, vanhu vane chirwere chinoputira chirwere (IBD) kana chinosemesa bowel syndrome (IBS) vanofanirwa kugara kure nembeva yeflakisi. Izvi zvinodaro nekuti vanogona kuita seanoshusha uye vanotsamwisa madziro ecolon, ayo anogona kutungamira mukuzvimba uye, mune dzimwe nguva dzakakomba, kunyange kubuda ropa.
Izvo zvinokurudzirwawo kuti avo vanowana kusaenzana kwehomoni kana endometriosis havafanirwe kudya mbeu yeflakisi sezvo vachigona kutevedzera mhedzisiro yeestrogen mumuviri.
Pfupiso
Mbeu yeflakisi mbeu dzepamusoro dzine zvakawanda zvinobatsira pahutano hwako hwese uye zvakare zvinogona kubatsira zvakanyanya kuti uremerwe huremu. Vanopa huwandu hwakawanda hwemuviri kumuviri, nekudaro vachisimbisa immune system uye kudzivirira kukura kwezvirwere zvakasiyana siyana. Chikamu chakanakisa ndechekuti dzinogona kudyiwa nenzira dzakasiyana, dzese kana pasi.
Nekudaro, zvakakosha kuti uzive kuti ava havazi vanoita zvishamiso. Iwe unofanirwa kuve nechokwadi chekudya zvine hutano uye zvakare kurovedza muviri nguva dzose kana iwe uchida kudzikisa huremu zvinobudirira.
Inowanzo Bvunzwa Mibvunzo (FAQ)
Q. Ndezvipi zvakanakira mbeu yefilakisi?
A: Iwo maLignans uye omega 3 fatty acids aripo mumbeu yeflakisi anobatsira kudzikisa BP uye kudzivirira kudya zvakanyanya. Kunze kwaizvozvo, zvakare zvakanaka kune ganda uye zvakare ine anti-gomarara zvivakwa. Mubvunzo: Tinogona here kudya mbeu mbishi yeflakisi?
A: Hongu, tinogona. Nekudaro, ivo vanofanirwa kutsengwa zvakanaka vasati vamedza. Q. Ko flaxseed yakanaka kune huremu kurasikirwa?
A: Mbeu yeflakisi inogona kuve yakawedzera bhonasi muhuremu hwekurasikirwa nekuda kwekuvapo kwefibre, mafuta ane hutano, uye yavo satiety pfuma. Q. Ko flaxseed inokubatsira kurasikirwa nemafuta emimba here?
A: Kwete, mbeu yefilakisi haigone kukubatsira kudzikisa mafuta munzvimbo ipi neipi yemuviri. Izvo zvakati, haufanire kuvavarira kudzikisira gwapa kana, sezvo zvingave zvisina hutano zvakanyanya. Q. Mbeu yefilakisi mbishi ine muchetura here?
A: Mbeu yefilakisi mbishi haina chepfu. Kana iwe usingashiviriri kune yakasvibira mbeu yefilakisi, unogona kuigocha pakadzika tembiricha, kuimenya uye kuidya. Avo vane IBS uye mamwe matambudziko emudumbu vanofanirwa kubvunza nachiremba kana nyanzvi yezvokudya vasati vadya mbeu mbishi yeflakisi.
Zviri Mukati
- Mbeu yeflakisi yekuderedza uremu
- Maitiro ekutora mbeu yeflakisi
- Ndeapi mbeu yeflakisi yaunoda kuti uderedze huremu?
- Nzira yekudya mbeu yeflakisi
- Kugaya mbeu yeflakisi
- Maitiro ekutora mbeu yeflakisi yekudzivirira
- Mbeu yeflakisi zvivakwa
- Chikafu fiber
- Zvakakosha mafuta acids
- Mapuroteni
- Antioxidants
- Ungadya sei mbeu yeflakisi?
- Mamwe mabhenefiti embeu yeflakisi
- Zvikomborero zvakavezwa
- Mbeu yeflakisi yakapfuma mu omega-3 fatty acids
- Mbeu yeflakisi ine michero yakawanda
- Flaxseeds Inogona Kubatsira Kuderedza Kanzera Njodzi
- Mbeu yeflakisi inogona kudzikisa BP
- Mbeu yeflakisi ine hupfumi hwepamusoro-mhando mapuroteni.
- Mbeu yeflakisi inogona kudzikisa cholesterol mwero
- Mbeu yeflakisi inogona kubatsira mukurema uye kudzora
- Zvimwe zvinokanganisa mbeu yeflakisi
- Pfupiso
- Inowanzo Bvunzwa Mibvunzo (FAQ)
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