Unofanirwa Kudya Mbeu Yerinani kana Mafuta Ayo Kana Iwe Une Chirwere cheshuga?

Zvemukati

• Chikafu chakakoshwa
• Musiyano uripo pakati pembeu yefilakisi nemafuta eflakisi
• Zvakanakira kudya mbeu yeflakisi nemafuta eflakisi kana uine chirwere cheshuga
• Mbeu yeflakisi inogona kukurudzira kudzora shuga yeropa
• Mbeu yeflakisi nemafuta eflakisi zvinogona kuvandudza insulin senzwi
• Inogona kudzikisa njodzi yako yechirwere chemwoyo
• Mikana yekudzikira yekudya mbeu yeflakisi nemafuta eflakisi
• Maitiro ekuvawedzera iwo kuchikafu chako
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Mamirioni makumi matatu vanhu vanorarama nechirwere cheshuga muUnited States, uye vanopfuura zvakapetwa kakapetwa kanokwana vanorarama nema prediabetes - nenhamba dzichiramba dzichikwira (,).

Mbeu yeflakisi - nemafuta eflakisi - anozvirumbidza akawanda makemikari anosimudzira hutano nekwaniso yekudzikisa mashuga eropa uye kunonoka kukura kwechirudzi 2 chirwere cheshuga ().

Ichi chinyorwa chinoongorora zvakanakira uye kudzikira kwekudya mbeu yeflakisi nemafuta eflakisi kana uine chirwere cheshuga.

Chikafu chakakoshwa

Mbeu yeflakisi (Linum usitatissimum) ndeimwe yezvirimwa zvekare pasi rose. Izvo zvakarimwa kuti zvishandiswe mune ese ari maviri machira uye echikafu maindasitiri kubvira munenge 3000 BC. ().

Mbeu dzinoita 45% mafuta, 35% carbs, uye 20% mapuroteni uye ane akasarudzika maitiro ehutano ().

Supuni imwe (10 gramu) yembeu yakazara yeflakisi mapaketi ():

• Makorori: 55
• Carbs: 3 magiramu
• Fiber: 2.8 magiramu
• Mapuroteni: 1.8 magiramu
• Mafuta: 4 magiramu
• Omega-3 mafuta asidi: 2.4 magiramu

Mbeu yeflakisi ndeimwe yemhando dzakanakisa dzemiti ye omega-3 fatty acid alpha-linolenic acid (ALA), yakakosha fatty acid iyo iwe yaunofanirwa kuwana kubva muzvikafu, sezvo muviri wako usingakwanise kuiburitsa.

Ivo zvakare vane yakakwana omega-6 mafuta acids kupa yakanakisa omega-6 kune omega-3 chiyero che 0.3 kusvika 1 ().

Carb yavo yemukati ine fiber yakawanda - ese ari soluble uye asina insoluble mhando.

Soluble fiber inogadzira viscous mass kana yakasanganiswa nemvura, zvichibatsira kudzora huwandu hweshuga yeropa. Kune rimwe divi, insoluble fiber - isiri mvura - inogadziriswa nekuwedzera fecal yakawanda, kubatsira kudzivirira kupatira ().

Chekupedzisira, mbeu yefilakisi ine huwandu hwakakosha hwekudya, mapuroteni epamusoro-soro uye chimiro cheamino acid chakaenzana neicho chesoya (,).

Musiyano uripo pakati pembeu yefilakisi nemafuta eflakisi

Mafuta akafuridzirwa anotorwa kubva mumbeu dzakaomeswa nefilakisi, kungave nekudzvinya kana kugadziriswa kwezvinyoro.

Nekudaro, mafuta eflakisi ane chete mbeu yemafuta eflakisi, asi mapuroteni ayo uye zviri mukati mecarb zvinenge zvisipo - zvichireva kuti zvakare hazvipi fiber.

Semuenzaniso, 1 punipuni (15 ml) yemafuta eflakisi inopa magiramu gumi nemana emafuta uye 0 magiramu eprotein uye carbs ().

Kune rimwe divi, iyo yakaenzana mbeu yakazara yeflakisi inopa magiramu mana emafuta, 1.8 magiramu epuroteni, uye 3 magiramu e carbs ().

Nekudaro, nekuda kwemafuta ayo epamusoro, mafuta eflakisi anounza huwandu hwakanyanya hweRA kupfuura mhodzi (,).

Mbeu yeflakisi nemafuta eflakisi chinhu chakanakisa chemuti we omega-3 fatty acids, kunyanya ALA. Mbeu yeflakisi inonyanya kuvaka muviri, sezvo ichipawo huwandu hwakanaka hweprotein uye fiber.

Zvakanakira kudya mbeu yeflakisi nemafuta eflakisi kana uine chirwere cheshuga

Dzese mbeu yeflakisi nemafuta eflakisi zvakaratidzwa kuva nemhedzisiro pane chirwere cheshuga, sezvo dzichigona kuvandudza hwakawanda hwengozi dzayo.

Mbeu yeflakisi inogona kukurudzira kudzora shuga yeropa

Kuchengeta hutano hweshuga yeropa kwakakosha kune vanhu vane chirwere cheshuga, uye faibha inoita basa rakakura mukuita izvi.

Nekuda kwavo kwakanyanya fiber zvemukati, mbeu yefilakisi inoonekwa seyakaderera-glycemic chikafu. Izvi zvinoreva kuti kuvapedza hakuzosviki mashuga eropa rako uye pachinzvimbo kukonzeresa kuti vakwire zvakatsiga, vachikurudzira kudzora shuga muropa.

Mhedzisiro iyi inogona kuverengerwa kune yavo inogadzika fiber zvemukati, kunyanya mucilage gums, iyo inononoka kugaya kwekudya uye inoderedza kunwa kwehumwe huturu hwakaita seshuga (,).

Imwe ye4-vhiki yekudzidza muvanhu makumi maviri nevapfumbamwe vane chirwere cheshuga chechipiri vakaona kuti kudya magiramu gumi ehupfu hwakatsetseka pazuva kwakadzora kutsanya shuga yeropa ne19.7%, zvichienzaniswa neboka rinodzora ().

Saizvozvowo, mune 3-mwedzi kudzidza mune vanhu zana nemakumi maviri vane chirwere cheshuga chechipiri, avo vakadya magiramu mashanu efixi gum zuva nezuva nechikafu chavo vakasangana nekutsanya kweshuga yeropa ingangoita 12%, zvichienzaniswa neboka rinodzora ().

Zvakare, chidzidzo chemavhiki gumi nemaviri muvanhu vane prediabetes - avo vari panjodzi yekubatwa nechirwere cheshuga chechipiri - vakaona mhedzisiro yakafanana kune avo vakadya mashupuni maviri (13 magiramu) embeu yeflakisi zuva nezuva ().

Kunyangwe mbeu yeflakisi ichiita sedzinobatsira kudzora shuga yeropa, tsvagiridzo inoratidza kuti zvakafanana hazvigone kutaurwa nemafuta eflakisi (,).

Mbeu yeflakisi nemafuta eflakisi zvinogona kuvandudza insulin senzwi

Insulin ndiyo hormone inodzora shuga yeropa.

Kana muviri wako uchinetseka kupindura kune insulin, inoda huwandu hwayo kuti udzikise huwandu hweshuga yeropa rako. Izvi zvinonzi insulin kushorwa, uye chinhu chengozi yerudzi rwechipiri chirwere cheshuga ().

Zvichakadaro, insulin senzwi inoreva kushushikana kwemuviri wako kune insulin. Kuvandudza iyo kunogona kubatsira kudzivirira uye kubata mhando 2 chirwere cheshuga ().

Mbeu yeflakisi ine huwandu hwakawanda hweLignan, iyo inoshanda seine simba antioxidant. Antioxidants inofungidzirwa kuti inovandudza insulin senzwi uye inononoka kukura kwechirwere cheshuga (,).

Iwo maLignans mumbeu yefilakisi anowanzove secoisolariciresinol diglucoside (SDG). Zvidzidzo zvezvipfuyo zvinoratidza kuti SDG ine mukana wekuvandudza insulin senzwi uye kunonoka kukura kwese ari maviri mhando 1 uye 2 chirwere cheshuga (,,).

Zvakadaro, zvidzidzo zvevanhu hazvina kukwanisa kusimbisa izvi, uye kumwe kutsvagurudza kunodiwa (,).

Kune rimwe divi, ALA kubva kumafuta akafuridzirwa yakave zvakare ichibatanidzwa nekunatsiridza insulin senzwi mune zvese mhuka nevanhu.

Ichokwadi, imwe-masvondo masere ekudzidza mukati mevanhu gumi nevatanhatu vane kufutisa vakacherekedza kuwedzera kweiyo insulin senzwi mushure mekunge vagashira zuva nezuva remuromo weRAA mune yekuwedzera fomu ().

Saizvozvowo, kuongororwa mumakonzo ane insulin kushorwa kwakawana kuti kuwedzera nemafuta eflakisi kwakagadziridza insulin senzwi munzira inoenderana nedosi, zvichireva kuti iyo yakakura dosi, inowedzera kukura (,,).

Inogona kudzikisa njodzi yako yechirwere chemwoyo

Chirwere cheshuga chinokonzeresa chirwere chemoyo uye sitiroko, uye mbeu mbiri yeflakisi nemafuta eflakisi zvakaratidzwa kubatsira kudzivirira kubva pamamiriro aya nekuda kwezvikonzero zvakawanda, zvinosanganisira yavo fiber, SDG, uye ALA zvirimo (,,).

Shinda yakasungika senge mucilage gum mune mbeu yeflakisi ine cholesterol-ichideredza zvinhu.

Izvi zvinodaro nekuti kugona kwavo kugadzira chinhu chakafanana nejel chinokanganisa metabolism yemafuta, nekudaro kudzora kufashaira kwecholesterol ().

Imwe ongororo yemazuva manomwe muvanhu gumi nevanomwe yakawana kuti faxseed fiber yakadzikisa yakazara cholesterol ne12% uye LDL (yakaipa) cholesterol ne15%, zvichienzaniswa neboka rinodzora ().

Pamusoro pezvo, mbeu yeflakisi 'lignan SDG inoshanda seyese antioxidant uye phytoestrogen - chirimwa-chakagadzirwa chinotevedzera iyo hormone estrogen.

Nepo antioxidants iine cholesterol-ichideredza zvivakwa, phytoestrogens inoita basa rakakosha mukuderedzwa kweropa (, 30).

Imwe yevhiki gumi nemaviri yekudzidza mumakumi matatu evarume vane huwandu hweropa cholesterol huwandu hwakaratidza kuti avo vakagamuchira 100 mg yeSGG vakasangana nekuderera kweLDL (yakaipa) cholesterol mazinga, zvichienzaniswa neboka rinodzora ().

Chekupedzisira, iyo omega-3 fatty acid ALA ine zvakare ine simba yekurwisa-kupisa mhedzisiro.

Tsvagiridzo inoratidza kuti inogona kubatsira kurapa - uye kunyangwe kudzosera kumashure - yakavharika tsinga, zvinova zviri njodzi yekurohwa nesitiroko (,).

Pamusoro pezvo, zvidzidzo zvevanhu vane chirwere cheBP zvakawana mibairo inovimbisa apo vatori vechikamu vakadya dzinenge 4 mashupuni (30 magiramu) embeu yefilakisi yakakanywa pazuva.

Vakacherekedza kudzikiswa kwe10-15 mm Hg uye 7 mm Hg mu systolic uye diastolic BP (iyo yepamusoro uye yepasi nhamba yekuverenga), zvichiteerana, zvichienzaniswa nemapoka ekudzora (,).

Mbeu yeflakisi nemafuta eflakisi zvakapfuma mune yakasungunuka fiber, ALA, uye SDG, zvese izvi zvinogona kudzora chirwere chemoyo njodzi uye kugadzirisa shuga yeropa kudzora uye insulin senzwi.

Mikana yekudzikira yekudya mbeu yeflakisi nemafuta eflakisi

Kunyangwe mbeu yeflakisi nemafuta eflakisi ane zvakawanda zvinobatsira hutano, anogona kusangana nemimwe mishonga inoshandiswa kudzora shuga yeropa uye cholesterol mazinga (36).

Izvi zvinonyanya kushanda kumafuta eflakisi, sezvo iine omega-3 yepamusoro.

Semuenzaniso, omega-3 fatty acids ine zvinhu zvekucheresa ropa, izvo zvinogona kuwedzera kushanda kwemishonga yekuchera ropa, yakadai seaspirini newarfarin, ayo anoshandiswa kudzivirira kugwamba kweropa ().

Zvakare, omega-3 fatty acid zvinowedzera zvinogona kukanganisa mutemo weshuga muropa nekuderedza mashuga eropa.

Izvi zvinoreva kuti vanogona kudzikisa shuga yeropa zvakanyanya, zvichidikanwa kugadzirisa kune yako muyero weropa-shuga-inoderedza mishonga.

Zvakadaro, iyo omega-3 fatty acids iri mufilakisi mbeu kana mafuta eflakisi anowedzera anogona kuita kuti imwe cholesterol-inoderedza mishonga inoshanda zvakanyanya (36).

Chero zvazvingaitika, unofanirwa kubvunza mupi wezvehutano usati wawedzera mbeu yeflakisi kana mafuta eflakisi pane zvaunoita mazuva ese.

Kudya mbeu yeflakisi kana mafuta eflakisi kunogona kukanganisa mishonga inoshandiswa kugadzirisa shuga yeropa uye cholesterol muropa. Nekudaro, iwe unofanirwa kuve wakangwarira usati wavadya.

Maitiro ekuvawedzera iwo kuchikafu chako

Mbeu yeflakisi nemafuta eflakisi zviri nyore kwazvo kubika nazvo. Dzinogona kupedzwa dzakazara, dzakagochwa, uye dzakakangwa, kana semafuta kana hupfu ().

Zvisinei, mbeu yeflakisi yakazara inogona kunetsa kugaya, saka edza kunamatira pasi kana mavhoriyamu vhezheni kana iwe uchitsvaga chimwe chinhu chisiri mafuta.

Iwe unogona zvakare kuvawana mune akawanda ezvigadzirwa zvekudya, senge zvakabikwa zvinhu, majusi, zvigadzirwa zvemukaka, uye kunyange nyama yemombe patties (,).

Zvakare, iwe unogona kuzvisanganisa mune chero zvese zvaunobika, kusanganisira seyakaomesa mumiriri yemasupu uye sauces kana mune yako yaunofarira yekupenda musanganiswa weiyo yakanaka crust.

Imwe nzira yakapusa uye inonaka yekunakidzwa neflakisi mbeu kugadzirira vanotsemura furakisi.

Hezvino izvo zvaunoda:

• 1 mukombe (85 gramu) yembeu yepasi yeflakisi
• 1 tablespoon (10 gramu) yembeu yakazara yeflakisi
• 2 mashupuni eonikisi poda
• 1 teaspoon yegoriki poda
• 2 mashupuni erosemary yakaomeswa
• 1/2 mukombe (120 ml) yemvura
• munyu wemunyu

Sakanidza zvakaoma zvinoshandiswa mumudziyo muduku. Wobva wadira mvura pamusoro payo uye shandisa maoko ako kugadzira bundu.

Isa mukanyiwa pakati pezvidimbu zviviri zvemapepa echinyorwa uye wozviputira kune yako yaunoda ukobvu. Bvisa chikamu chepamusoro chepepa rechinyorwa uye cheka mukanyiwa muzvikwere. Iyi kamukira inobereka vanenge makumi matatu vanokanganisa.

Isa mukanyiwa pabheka uye ubike pa350 ° F (176 ° C) kwemaminetsi makumi maviri neshanu. Rega itonhorere uye wozovashandira nedhipi yako yaunofarira.

Kana ari mafuta eflakisi, iwe unogona kuiwedzera kune madhirezi uye smoothies, kana iwe unogona kuwana maflakisi emafuta macapsule muzvitoro nepamhepo.

Mbeu yeflakisi nemafuta eflakisi zvinogona kudyiwa zvakakwana, pasi, semafuta, kana mumacapsule, pamwe nekuwedzerwa kune zvinotapira uye zvinonaka zvakafanana ndiro.

Chinokosha

Mbeu yeflakisi nemafuta eflakisi zvine zvakawanda zvinobatsira hutano izvo zvinogona kubatsira vanhu vane chirwere cheshuga kubata mamiriro acho.

Sezvo vakapfuma nefibre, omega-3 fatty acids, uye akasarudzika makomponi emiti, vanogona kusimudzira kudzora shuga yeropa, insulin senzwi, uye kudzikisira njodzi dzehosha yemoyo.

Nekudaro, iwe unofanirwa kuve unoziva usati wavadya, sezvo ivo vachigona kusangana nemimwe mishonga yakatemerwa kurapwa kwechirwere cheshuga.