Hutano hwechikafu maitiro - maflakisi

Flaxseeds idiki tsvuku kana mhodzi dzegoridhe dzinobva mumuti weflakisi. Ivo vane yakapfava kwazvo, nutty kuravira uye vakapfuma mune fiber uye zvakasiyana siyana zveimwe zvinovaka muviri. Ground flaxseeds iri nyore kugaya uye inogona kupa zvinovaka muviri kupfuura mhodzi dzese, dzinogona kupfuura nepakuzeya kwako dhisiki.

Mafuta eflakisi anouya kubva kune yakatsikwa mbeu yeflakisi.

NEI VAKAKUITIRAI ZVAKANAKA

Mafuta eflakisi ane fiber, mavitamini, zvicherwa, mapuroteni, mafuta ane hutano-anodyarwa, uye antioxidants anobatsira kudzivirira kukuvara kwesero

Flaxseeds inzira yakanaka yekunyungudika uye isina kusungunuka faibha iyo inobatsira kuchengetedza ura hwako kufamba nguva dzose uye kudzivirira kupatira. Flaxseeds zvakare yakanaka sosi ye:

• Vhitamini B1, B2, uye B6
• Mhangura
• Phosphorus
• Magnesium
• Manganese

Aya mavitamini uye zvicherwa zvinobatsira kutsigira simba rako, immune system, tsinga, mapfupa, ropa, kurova kwemoyo, uye zvimwe zvakawanda zvemuviri maitiro.

Flaxseeds zvakare akapfuma mu omega-3s uye omega-6s, ayo akakosha mafuta acids. Izvi zvinhu zvinoda kushanda nemuviri wako asi zvisingakwanise kuzvigadzira zvega. Iwe unofanirwa kuzviwana kubva kune zvekudya senge zvegungwa uye mbeu yeflakisi.

Oiri, senge canola uye soya mafuta, ane iwo mamwe mafuta acids seaflakisi mafuta. Asi mafuta eflakisi ane zvakawanda. Pedyo nezvokudya zvegungwa, mafuta eflakisi ndechimwe chezvinhu zvakanakisa zve omega-3 fatty acids. Kudya maflakisi kunogona kubatsira kuwedzera yako omega-3s. Nekudaro, iyo huru mhando ye omega-3 inowanikwa mu flaxseeds haina kushomeka pane mhando dzinowanikwa mune dzegungwa.

Hafu yemafuta akafuridzirwa anouya kubva kumafuta. Asi aya mafuta ane hutano anobatsira kuwedzera yako "yakanaka cholesterol." Mari diki haidziviriri kudzora uremu.

Kudya micheka yeflakisi kwakaratidzwa kudzikisa cholesterol huwandu. Vatsvagiri vari kutarisa kuti kana kudya kwakanyanya kwakakosha mafuta acids anowanikwa mumafuta eflakisi kunovandudza kuwedzera kweropa, shuga yeropa, hutano hwemwoyo, uye dzimwe nzvimbo.

Kana iwe ukaronga kudya marakisi kana mafuta eflakisi nguva dzose, taura nachiremba wako. Zvinogona kukanganisa mashandiro anoita mimwe mishonga.

MAGadzirirwo AVAKAITWA

Mafuta eflakisi anokwanisa kuwedzerwa kana kusaswa pane chero chikafu. Zvimwe zviyo, zvakaita semazambiringa akaomeswa, zvino zvinouya nemafuta eflakisi akatosanganiswa mukati.

Kukuya mbeu dzese kunobatsira iwe kuti uwane zvakanyanya kudya. Kuti uwedzere flaxseeds kuchikafu chako, wedzera pasi fakisi ku:

• Pancakes, French toast, kana mamwe musanganiswa wekubheka
• Smoothies, yogati, kana zviyo
• Soupu, masaradhi, kana pasita ndiro
• Uyezve shandisa panzvimbo yechingwa mafufu

KWAZVO KWAZVO KUTI UWANE FLAXSEEDS

Flaxseeds inogona kutengwa online kana kune chero chitoro chekudya chehutano. Zvitoro zvikuru zvakawanda zvekutengesa zvinotakurawo micheka yeflakisi muzvikamu zvavo zvekudya zvakasikwa kana zvakasikwa.

Ingotenga bhegi kana chigadziko chemaflakisi mbeu yakazara, yakapwanyika, kana yakasungirwa fomu, zvinoenderana nehunhu hwaunoda. Iwe unogona zvakare kutenga mafuta eflakisi.

Dzivisa flaxseeds mbishi uye isina kuibva.

Zvikafu zvine hutano - fakisi kudya; Zvikafu zvine hutano - mbeu yeflakisi; Hutano hutano hwemaitiro - linseeds; Zvikafu zvishoma zvine hutano - flaxseeds; Kudya zvine hutano - mbeu yeflakisi; Wellness - flaxseeds

Khalesi S, Irwin C, Schubert M. Flaxseed kunwiwa kunogona kudzikisa kukanganiswa kweropa: kuongororwa kwakarongeka uye meta-kuongororwa kwemiedzo inodzorwa. J Nutriti. 2015; 145 (4): 758-765. PMID: 25740909 pubmed.ncbi.nlm.nih.gov/25740909/.

Parikh M, Netticadan T, Pierce GN. Yakashatiswa: ayo ane bioactive zvinhu uye avo emoyo mabhenefiti mabhenefiti. Ndiri J Physiol Mwoyo Denderedzwa Physiol. 2018; 314 (2): H146-H159. PMID: 29101172 pubmed.ncbi.nlm.nih.gov/29101172/.

Vannice G, Rasmussen H.Position yeiyo academy yezvikafu zvinovaka muviri uye dietetics: chikafu chinodya mafuta acids kune vanhu vakuru vane hutano. J Acad Nutriti Kudya. 2014; 114 (1): 136-153. PMID: 24342605 pubed.ncbi.nlm.nih.gov/24342605/.

• Chikafu