Flax Mbeu 101: Nutrition Chokwadi uye Hutano Kubatsirwa

Zvemukati

• Nutrition chokwadi
• Carbs uye fiber
• Mapuroteni
• Mafuta
• Mavhitamini uye zvicherwa
• Mimwe michero yemiti
• Lignans
• Kuonda
• Hutano hwemwoyo
• Ropa cholesterol
• Omega-3 mafuta acids
• Ropa kumanikidza
• Zvimwe zvehutano zvinobatsira mbeu yeflakisi
• Kugaya kudya
• Chirwere cheshuga
• Gomarara
• Migumisiro yakaipa uye kunetseka kweumwe neumwe
• Cyanogenic glycosides
• Phytic asidhi
• Zvinetso zvekudya
• Ngozi panguva yekuzvitakura
• Ropa-kuonda mhedzisiro
• Chinokosha

Mbeu yeflakisi (Linum usitatissimum) - inozivikanwa zvakare seyakajairika furakisi kana linseeds - mbeu diki dzemafuta dzakatangira kuMiddle East zviuru zvemakore apfuura.

Munguva pfupi yapfuura, ivo vakawana mukurumbira sechikafu chehutano. Izvi zvinokonzeresa kune kwavo kwakakwirira kwemoyo-hutano omega-3 mafuta, faibha, uye nezvimwe zvakasarudzika zvinomera zvemiti (,,).

Mbeu yeflakisi yakabatanidzwa kune hutano hunobatsira, sekuvandudza kugaya uye kuderedzwa kwengozi yechirwere chemwoyo, rudzi rwechipiri chirwere cheshuga, uye gomarara.

Dzinosanganisirwa nyore nyore mukudya kwako - kukuyita ndiyo nzira yakanakisa yekuita zvakanakira hutano hwavo.

Mbeu yeflakisi inowanzo kuve shava kana yero. Izvo zvinotengeswa zvakakwana, pasi / kukanya, kana kukangwa - uye zvinowanzogadzirwa kuita mafuta eflakisi.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezveflakisi mbeu.

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

Nutrition chokwadi

Mafuta eflakisi ane 534 macalorie pa3,5 ounces (100 gramu) - zvinoenderana nemakumi mashanu nemashanu macalorie pasipuni imwe neimwe (10 gramu) yembeu yakazara.

Izvo zvine 42% mafuta, 29% carbs, uye 18% protein.

Supuni imwe (gumi magiramu) embeu yeflakisi inopa zvinotevera zvinovaka muviri ():

• Makorori: 55
• Mvura: 7%
• Mapuroteni: 1,9 magiramu
• Carbs: 3 magiramu
• Shuga: 0.2 magiramu
• Fiber: 2.8 magiramu
• Mafuta: 4.3 magiramu

Carbs uye fiber

Mbeu yeflakisi inoumbwa ne29% carbs - iyo inoputika 95% yeiyo fiber.

Izvi zvinoreva kuti ivo vakadzika mumambure edyiwa macarbbs - huwandu hwese carbs kubvisa huwandu hwefibre - ichivaita yakaderera-carb chikafu.

Mahwendefa maviri (20 gramu) embeu yefilakisi anopa anenge magiramu matanhatu efaera. Iyi ingangoita 15-25% yeReferensi Yemazuva Ekutora (RDI) yevarume nevakadzi, zvichiteerana ().

Iyo fiber yezvinyorwa inoumbwa ne (6):

• 20-40% inogadziriswa fiber (mucilage gums)
• 60-80% insoluble fiber (cellulose uye lignin)

Soluble fiber inobatsira kudzora shuga yeropa uye cholesterol mazinga. Inokurudzirawo kugaya chikafu nekupa rako rinobatsira gut mabhakitiriya (,).

Kana yakasanganiswa nemvura, matadza emucilage ari mumbeu yeflakisi anova mukobvu. Yakasanganiswa neyeye isina kusungunuka fiber zvemukati, izvi zvinoita mbeu yeflakisi ive yakasununguka laxative.

Kudya mbeu yeflakisi kunogona kubatsira kusimudzira kugara, kudzivirira kupatira, uye kudzikisa njodzi yako yechirwere cheshuga (,,).

Mapuroteni

Mbeu yeflakisi inoumbwa ne18% protein. Maitiro avo eamino acid akaenzana nesoya.

Kunyangwe iine akakosha amino acids, ari kushayikwa muamino acid lysine.

Naizvozvo, ivo vanoonekwa seisina kukwana protein (11).

Zvakadaro, mbeu yeflakisi yakakwira muamino acids arginine uye glutamine - ese ari maviri akakosha kumoyo uye immune system hutano (,).

Mafuta

Mbeu yeflakisi ine 42% mafuta, ine 1 punipuni (10 magiramu) inopa 4.3 magiramu.

Izvi zvemafuta zvinogadzirwa ne ():

• 73% polyunsaturated fatty acids, senge omega-6 fatty acids uye omega-3 fatty acid alpha-linolenic acid (ALA)
• 27% monounsaturated uye yakazara mafuta acids

Mbeu yeflakisi ndeimwe yeakanyanya kudya masosi eALA. Muchokwadi, ivo vanopfuura chete nembeu dzechia (15).

ALA yakakosha fatty acid, zvinoreva kuti muviri wako haugone kuiburitsa. Nekudaro, iwe unofanirwa kuiwana kubva pane chikafu chaunodya.

Mafuta akafuridzirwa ane huwandu hwakanyanya hweRA, ichiteverwa nembeu dzakayerwa. Kudya mbeu dzese kunopa hushoma huwandu hweRA, sezvo mafuta akavharirwa mukati meiyo fibrous chimiro chembeu ().

Nekuda kwehuwandu hwavo hwe omega-3 fatty acids, mbeu yefilakisi ine huwandu hwakaderera hwe omega-6 kusvika ku omega-3 kupfuura dzimwe mbeu zhinji dzemafuta.

Chiyero chepasi che omega-6 kusvika ku omega-3 fatty acids chakabatanidzwa nenjodzi yakaderera yezvirwere zvakasiyana siyana zvisingaperi (,).

Zvisinei, mbeu yefilakisi haina omega-3 yakawanda semafuta ehove.

Uyezve, muviri wako unoda kushandura iyo ALA mumbeu yeflakisi kuva eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) - maitiro anowanzo kuve asina basa (,,).

Imwe mhando yembeu yefilakisi - solin, iyo yero dzakasiyana-siyana - haina hutano sembeu yenguva dzose yeflakisi. Iine chimiro chakasiyana kwazvo chemafuta uye yakaderera mu omega-3 fatty acids (22).

Mbeu yeflakisi yakakwira kwazvo mu fiber uye inopa huwandu hwakawanda hweprotein. Ivo zvakare vakapfuma mumafuta uye imwe yezvakanakisa zvirimwa-zvakavakirwa masosi emoyo-hutano omega-3 fatty acids.

Mavhitamini uye zvicherwa

Mbeu yeflakisi inzvimbo yakanaka yemavhitamini uye mamineral.

• Thiamine. Vitamini B iyi inozivikanwawo sevhitamini B1. Izvo zvakakosha kune yakajairwa metabolism uye nerve basa.
• Mhangura. Chinhu chakakosha chicherwa, mhangura yakakosha pakukura, kusimudzira, uye nemitezo yakasiyana yemuviri ().
• Molybdenum. Mbeu yeflakisi yakapfuma mu molybdenum. Ichi chakakosha chekutsvaga chicherwa chakawanda mumbeu, zviyo, uye nyemba ().
• Magnesium. Chinokosha chicherwa chine mabasa mazhinji mumuviri wako, magnesium inowanikwa muzviyero zvakakura muzviyo, mhodzi, nzungu, uye miriwo yakasvibira yemashizha ().
• Phosphorus. Ichi chicherwa chinowanzo kuwanikwa mumapuroteni-akapfuma chikafu uye chinopa kuhutano hwemapfupa uye kugadziriswa kwemichu ().

Mbeu yeflakisi tsime rakanaka revhitamini uye mamineral anodiwa kuti uve nehutano hwakanaka. Izvi zvinosanganisira thiamine (vitamini B1), mhangura, molybdenum, magnesium, uye phosphorus.

Mimwe michero yemiti

Mbeu yeflakisi ine akati wandei anobatsira emakwenzi emiti.

• p-Coumaric asidhi. Iyi polyphenol ndeimwe yeakanyanya antioxidants mumbeu yeflakisi.
• Ferulic asidhi. Iyi antioxidant inogona kubatsira kudzivirira akati wandei zvirwere zvisingaperi ().
• Cyanogenic glycosides. Izvi zvinhu zvinogona kuumba makemikari anonzi thiocyanates mumuviri wako, ayo anogona kukanganisa utachiona basa mune vamwe vanhu.
• Phytosterols. Inoenderana necholesterol, phytosterol inowanikwa mumasero emiti yezvirimwa. Ivo vakaratidzirwa kuve necholesterol-yekudzikisa mhedzisiro ().
• Lignans. Lignans aripo mune angangoita ese zvirimwa, achiita seese antioxidants uye phytoestrogens. Mbeu yeflakisi yakasarudzika zvakanyanya muLignans, iine kusvika kanokwana ka800 zvakapfuura zvimwe zvekudya ().

Mbeu yebrakisi yefurakisi ine chiitiko chakati kwirirei antioxidant pane yero mhando (15).

Lignans

Mbeu yeflakisi ndeimwe yemapfuma anozivikanwa ezvinyorwa zve lignans. Izvi zvinovaka muviri zvinoshanda se phytoestrogens ().

Phytoestrogens imiti yemichero yakafanana neyechikadzi bonde kemikari estrogen. Ivo vane isina kusimba estrogenic uye antioxidant zvivakwa ().

Izvo zvakabatanidzwa nekuderera kwengozi yehosha yemoyo uye metabolic syndrome, sezvo ivo vachideredza mazinga emafuta uye glucose muropa rako.

Flax lignans inobatsirawo kudzikisa kukwira kweropa, kushushikana kweiyo oxidative, uye kuzvimba mumitsipa yako ().

Lignans anoviriswa nemabhakitiriya mune ako ekugaya system uye anogona kudzora kukura kweakawanda cancer - kunyanya mahormone-anonzwisisa mhando, senge zamu, chibereko, uye kenza yeprostate (,).

Mbeu yeflakisi yakakwira mumakemikari akati wandei emiti, kusanganisira p-Coumaric acid, ferulic acid, cyanogenic glycosides, phytosterols, uye lignans. Kunyanya, maviri ekupedzisira akabatanidzwa kune akasiyana mabhenefiti.

Kuonda

Mbeu yeflakisi inogona kubatsira sechikamu chekurema kwekudya kwekudya.

Iine fiber yakasungika, inova inonamira zvakanyanya kana yakasanganiswa nemvura.

Iyi fiber yakaratidzirwa kuve inoshanda mukudzvinyirira nzara uye zvishuwo, zvingangoita kusimudzira kuonda (,).

Kuongororwa kwezvidzidzo zvakadzorwa kwakapedzisa kuti mbeu yeflakisi inokurudzira kuonda mune vanhu vakawandisa uye vakafutisa. Avo vakawedzera mbeu kuchikafu chavo vakarasikirwa avhareji yemamirimita 2.2 (kilogiramu), zvichienzaniswa neboka rinodzora ().

Ongororo iyi yakaratidzawo kuti kurasikirwa kwehuremu kwaida kuve kwakakura muzvidzidzo zvinogara kweanopfuura vhiki gumi nembiri uye pakati peavo vaidya anopfuura magiramu makumi matatu embeu yeflakisi pazuva ().

Mbeu yeflakisi ine fiber inogadzikana, iyo inogona kukurudzira kuonda nekudzikisa nzara uye kudzikisira zvishuwo.

Hutano hwemwoyo

Mbeu yeflakisi yanga ichibatanidzwa nezvikuru zvinobatsira kwehutano hwemwoyo, zvinonyanya kukonzerwa nezviri mukati mayo omega-3 fatty acids, lignans, uye fiber.

Ropa cholesterol

Yakakwira ropa cholesterol cholesterol inozivikanwa inozivikanwa nenjodzi yechirwere chemoyo. Izvi zvinonyanya kuitika kune oxidized LDL (yakaipa) cholesterol ().

Zvidzidzo zvevanhu zvinocherekedza kuti kudyiwa kwemazuva ese kwembeu yefilakisi - kana mafuta eflakisi - kunogona kudzikisa cholesterol ne6-11%.

Izvi zvidzidzo zvakare zvinoratidza 9-18% kudzikiswa muhuwandu hweLDL (yakaipa) cholesterol zvikamu (,,,).

Izvi zvinotsigirwa nezvidzidzo zvemhuka zvinoratidza kuti mbeu yeflakisi inogona kusimudzira huwandu hwecholesterol uye kuumbwa kwemafuta eropa (, 41,,,).

Iyi mhodzi inogona kubatsira zvakanyanya kana ichidyiwa pamwe neye cholesterol-kudzikisa mishonga.

Imwe ongororo yemwedzi gumi nemaviri yakawana kuti mbeu yeflakisi yakakonzera kuwedzera kwe8.5% kudzikira muLDL (yakaipa) cholesterol, ichienzaniswa neboka rinodzora ().

Iyi cholesterol-yekudzikisa mhedzisiro inofungidzirwa kuti inokonzerwa neiyo yepamusoro fiber uye lignan zvemukati mune furakisi mbeu.

Izvi zvinhu zvinosunga necholesterol-yakafuma bile acids uye wozvitakura pasi rako rekugaya. Izvi zvinoderedza cholesterol mumuviri wako ().

Omega-3 mafuta acids

Omega-3 fatty acids akakosha. Vanogona kunge vaine mabhenefiti kune akasiyana maficha ehutano hwemwoyo, kusanganisira ropa platelet basa, kuzvimba, uye BP.

Mbeu yeflakisi yakanyanya kwazvo mu omega-3 fatty acid alpha-linolenic acid (ALA).

Ivo vakaratidzirwa kudzikisa chirwere chemoyo njodzi muzvidzidzo zvemhuka nekuderedza kuzvimba mutsinga ().

Ongororo dzinoverengeka dzinobatanidza ALA ine njodzi yakaderera yesitiroko, kurwiswa nemoyo, uye chirwere chetsvo chisingaperi. Izvi zvidzidzo zvakacherekedza 73% yakaderera njodzi yekufa kamwe kamwe zvakare, zvichienzaniswa nevanhu vane yakaderera ALA kudya (,,,).

Mune kumwe kuongorora, vanhu vane chirwere chemwoyo vakapihwa 2.9 gramu eAFA pazuva kwegore rimwe. Vaya vanogashira chinowedzerwacho vaive nemitengo yakaderera zvakanyanya yekufa uye kurwiswa kwemoyo kupfuura vanhu veboka rekutonga ().

Kudyara-kwakavakirwa ALA mafuta acids anoita kunge anobatsira moyo hutano zvakafanana nehove mafuta, ayo akapfuma muEPA uye DHA (,, 55).

Ropa kumanikidza

Kudya mbeu yeflakisi inzira inoshanda yekudzikisa BP (,,,,).

Mune chidzidzo chemwedzi mitanhatu mune vanhu vane yakakwira BP, avo vanonwa matatu mashupuni (30 magiramu) embeu yeflakisi zuva nezuva vakasangana negumi uye 7 mm Hg kudzikiswa mu systolic uye diastolic reropa, zvichiteerana.

Vanhu vane systolic level - nhamba yepamusoro mukuverenga kweropa - yakakura kupfuura 140 mm Hg pakutanga kwechidzidzo vakaona kuderera kukuru kwe15 mm Hg ().

Kune yega yega 5 mm Hg kuderedzwa mu systolic uye 2-5 mm Hg kudzikisira mu diastolic yeropa, njodzi yako yekurohwa inofungidzirwa kudzikiswa ne 11-13% uye njodzi yako yechirwere chemwoyo ne 34% (,).

Mbeu yeflakisi inogona kubatsira kurwisa chirwere chemwoyo nekudzikisa BP, kudzora cholesterol yemuropa, uye nekuwedzera ako mazinga eamoyo-ane hutano omega-3 fatty acids.

Zvimwe zvehutano zvinobatsira mbeu yeflakisi

Mbeu yeflakisi yakaratidzirwa kubatsira zvakawanda zvehutano hwevanhu.

Kugaya kudya

Manyoka uye kuzvimbirwa kunokonzera kushushikana kukuru uye zvinogona kutyisidzira hutano hwako.

Vanenge 2-7% yevanhu vari muUnited States vanosangana nemanyoka asingagumi, nepo kudzokedzana kwekudzvinyirirwa kuchikanganisa 12-19% yevagari. Kuwedzeredza mwero kunogona kuve kwakakwira se27% muEurope, nevakadzi zvakapetwa kaviri njodzi yevarume (62,).

Ongororo dzinoverengeka dzakawana kuti mbeu yeflakisi inodzivirira manyoka nekuzvimbirwa (,,).

Iyo isina insoluble fiber zvemukati mufilakisi mbeu inowedzera yakawanda kune yako yekugaya marara, kuita senge laxative uye kubvisa kudzimbikana (, 67).

Fibha inogadziriswa inofungidzirwa kuti inosunga kumvura mune yako yekugaya nzira. Izvi zvinoita kuti izvimbe uye iwedzere kuwanda kwechigaro chako, kudzivirira manyoka ().

Chirwere cheshuga

Sekureva kweWorld Health Organisation (WHO), 1 muvanhu vakuru gumi vaive nechirwere cheshuga muna 2012 ().

Zvidzidzo muvanhu vane mhando 2 chirwere cheshuga zvinoratidza kuti kuwedzera ne 10-20 gramu yeupfu hwakatsetseka pazuva kwemwedzi 1-2 inogona kudzora kutsanya kweshuga yeropa nekusvika 19.7% (, 70).

Nekudaro, hazvisi zvese zvidzidzo zvinowana mbeu yeflakisi kuti ibudirire mukudzora glucose yeropa uye insulin mazinga ().

Kunyangwe kubatana kuri pakati pembeu yeflakisi uye mhando 2 chirwere cheshuga kuchiri kujeka, vanogona kutaridzirwa sewedzero yakachengeteka uye ine hutano kuzvikafu zvako kana uine rudzi rwechipiri chirwere cheshuga ().

Gomarara

Kwayedza-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti mbeu yeflakisi inogona kudzvinyirira kuumbwa kwemhando dzinoverengeka dzegomarara, senge dziya dzekoloni, zamu, ganda, nemapapu (,).

Kuwedzera kweropa rehomoni yebonde kwakabatanidzwa nenjodzi yakawedzera yekenza dzinoverengeka (,,).

Mbeu yeflakisi inogona kudzikisa mwero seramu yemahormone ebonde mune vakadzi vane huremu, zvinogona kudzikisira njodzi yekenza yemazamu (,).

Mbeu idzi dzakaratidzwa zvakare kudzivirira kubva pagomarara reprostate (,).

Mbeu yeflakisi inogona kugadzirisa kugaya nekubvisa manyoka nekuzvimbirwa. Vanogona zvakare kuderedza kutsanya shuga yeropa mune vanhu vane chirwere cheshuga uye kudzikisa njodzi yako yekenza dzinoverengeka.

Migumisiro yakaipa uye kunetseka kweumwe neumwe

Mbeu dzakaoma mufurakisi dzinowanzo kubvumidzwa, uye chisimbwa hachiwanzo ().

Zvakadaro, zvinokurudzirwa kunwa mvura yakawanda kana uchidya mhodzi idzi.

Cyanogenic glycosides

Mbeu yeflakisi zvakasikwa ine mishonga yemiti inonzi cyanogenic glycosides. Izvi zvinhu zvinogona kusunga nemakemikari esarufa mumuviri wako kuita thiocyanates.

Kuwedzeredza huwandu hwetiocyanate kunogona kukanganisa mashandiro eiyo thyroid gland ().

Zvikamu zviri pakati nepakati hazvigone kukonzera chero mhedzisiro muvanhu vane hutano. Zvisinei, avo vane matambudziko ehutachiona vanofanirwa kufunga nezvekudzivirira huwandu hwakawanda hwembeu yeflakisi ().

Kunyangwe iyo yakachengeteka yepamusoro muganho weflakisi yekudyiwa isina kuongororwa, kumwe kuongorora kwakagumisa kuti mashanu mashupuni (50 magiramu) pazuva rakachengeteka uye rinobatsira kune vazhinji vane hutano vanhu ().

Phytic asidhi

Kufanana nedzimwe mbeu, mbeu yeflakisi ine phytic acid.

Phytic acid inowanzo kunzi antinutrient, sezvo inogona kudzikisa kunwa kwemaminerari simbi ne zinc (85).

Zvakadaro, phytic acid haikonzere chero kudzikisira kusingaperi mukucheresa kwemaminerari uye hakukanganisa chero kudya kunotevera.

Naizvozvo, izvi hazvifanire kunge zvichinyanya kunetsa - kunze kwevanhu vakashaikwa mumaminerari simbi uye / kana kutevera kudya zvisina kuenzana.

Zvinetso zvekudya

Kune vanhu vasina kujaira kudya fiber yakawanda, kusanganisira mbeu yeflakisi nekukurumidza kunogona kukonzera matambudziko ekugaya. Izvi zvinosanganisira kuzvimba, gasi, kurwadziwa mudumbu, uye kuda kurutsa.

Zviri nani kutanga nemadosi madiki uye shanda nzira yako kusvika kune 1-2 mashupuni (10-20 gramu) zuva nezuva.

Kuwedzera mbeu yeflakisi kuchikafu chako kunogona zvakare kuwedzera ura kufamba, sezvo mbeu yeflakisi iri laxative yechisikigo.

Ngozi panguva yekuzvitakura

Kunyangwe zvidzidzo zvevanhu zvakaganhurirwa, vazhinji vezvehutano vanotya kuti kunwa mbeu yeflakisi panguva yekuzvitakura kunogona kuva nemhedzisiro isingadiwe.

Izvi zvinokonzeresa phytoestrogens iri mumhodzi, iyo inogona kuita zvakafanana neiyo yevakadzi pabonde kemikari estrogen.

Zvidzidzo zvezvipfuyo zvinoratidza kuti mbeu yeflakisi nemaligns eflakisi zvinogona kukonzera huremu hwekuzvarwa hushoma uye zvinokanganisa kukura kwehurongwa hwekubereka hwevana - kunyanya kana ikadyiwa panguva yepamuviri yekutanga (,).

Hazvigoneki kuti madosi madiki embeu yeflakisi anozove nemhedzisiro.

Nekudaro, panguva yekuzvitakura nekuyamwisa, zvinokurudzirwa kudzikisira kudya kwako mbeu yeflakisi uye zvimwe zvekudya zvinobva kune phytoestrogens. Izvi zvinosanganisirawo zvimwe zvigadzirwa zve soy.

Ropa-kuonda mhedzisiro

Makuru madosi eomega-3 fatty acids anogona kuve neropa-kutetepa mhedzisiro ().

Kana iwe uine chirwere chekubuda ropa kana uchitora vanocheka ropa kana mimwe mishonga, bvunza nyanzvi yako yehutano usati waisa yakawanda yembeu yeflakisi mune chako chikafu (,).

Mbeu yeflakisi inogona kukonzeresa nyaya dzekugaya. Iine zvirimwa zvemiti zvinogona kukanganisa vamwe vanhu uye hazvifungidzirwe kuchengetedzeka kune yakakwira-dose kunwa mukutanga kwepamuviri.

Chinokosha

Mbeu yeflakisi yakave yakakurumbira nekuda kwehuwandu hwayo hwe omega-3 fatty acids, fiber, uye zvimwe zvinomera zvemiti, zvinova zvinokonzeresa zvakawanda zvezvibereko zvembeu.

Dzinogona kubatsira kuonda uye kuvandudza kudzora shuga muropa, pamwe nemoyo uye kugaya hutano.

Kana iwe uchida kusimudzira hutano hwako nedzimba diki diki dzemagetsi, unogona kuzvitenga munharaunda kana online.