Mukati
1. Flaxseed: zvinobatsira.
Kubatsira kwehutano hweflaxseed kwave kuchizivikanwa kwenguva refu. Asi ichangosvika pakunzi chikafu chepamusoro. Uye zvese nekuti mhodzi dzeflakisi dzine zvinobatsira uye kunyange kuporesa maitiro pamuviri wemunhu. Saka chii chakakosha nezve flaxseed?
Mbeu yeflakisi chigadzirwa chinoshamisa. Iyo inokosheswa zvakanyanya sekutarisirwa kwayo. Izvi zvingadaro sei? Zvese zviri nyore. Madzitateguru edu aikoshesa flax (kutaura nezve fiber) sechinhu chehupenyu hwezuva nezuva - vaisona mbatya, maseiri, kugadzira mapepa, machira kubva mairi - uye sechigadzirwa (kutaura nezvemafuta), iyo yaishandiswa pakudya uye nehunyanzvi zvinangwa. Izvo zvinobatsira zveflaxseed zvaishamisa zvekuti, semuenzaniso, vaBhabhironi vekare (5 zviuru zvemakore apfuura) vakadyara nyika yese neflakisi, uye nekuraira kwaMambo weFranks Charlemagne (VIII century), vagari vese venyika yake vasina. wakawedzera mhodzi dzeflakisi pazvokudya zvavo.
Zvisinei, munyika yemazuva ano, kusvikira pane imwe nguva, flax yainyanya kushandiswa kumabasa epamba (sechinhu chechisikigo, chakaoma), nokuda kwechimwe chikonzero maitiro ayo anobatsira akadzikira kumashure, kana kunyange kumashure. Zvese zvakachinja nekuuya kwemaitiro ane hutano mararamiro. Hupenyu hune hutano vanogara vachitsvaga superfoods vakarangarira mhodzi dzeflakisi.
Kubatsira kweflaxseed kuvanhu kunoshamisa zvekuti iyo yakanyatsokodzera "regalia" yakakurumidza kudzokera kune ichi chigadzirwa. Uyezve, flaxseed yakatanga kunzi "Mushonga wezana ramakore reXXI".
2. Sei flaxseed ichionekwa sechikafu chepamusoro?
Superfood izita rakapihwa kune zvikafu zvine huwandu hwakawanda hwezvinovaka muviri, izvo zvisingawanikwe kune imwe nzvimbo mune zvakasikwa muchiyero chakadaro. Sezviri pachena, mushanduro kubva muchiLatin shoko rokuti “flakisi” (rinoreva kuti “rinonyanya kubatsira”) hapana kana chidimbu chekunyengera. Pasinei nehukuru hwayo husina mwero, flaxseed ine mavhitamini, antioxidants uye zvicherwa muhuwandu hukuru uye, chakakosha, muchiyero chakaringana.
Mbeu dzeflakisi dzakapfuma kwazvo muzvigadzirwa zvebioactive zvekuti dzinokodzera zita rekuti superfood. Kana iwe uchiziva kuumbwa kwechigadzirwa ichi, saka hauzombofi wakava nemubvunzo wekuti "Ndezvipi zvinobatsira zvehutano zveflaxseed?"
Flaxseed ine:
- zvakakosha amino acids (lysine, threonine, valine, methionine, isoleucine, leucine, phenylalanine, histidine, arginine);
- polyunsaturated mafuta acids (omega-3, omega-6, omega-9);
- cellulose;
- phytoestrogens (lignans);
- zvicherwa (zingi, iron, potassium, calcium, magnesium, phosphorus, selenium);
- mavitamini (A, E, A, boka B, beta-carotene);
- antioxidants.
Zvose izvi zvikamu zvakakosha kumuviri wemunhu kune hupenyu hwemazuva ose. Kusavapo / kushaikwa kwechero ipi zvayo inogona kukonzera kukanganisa mukushanda kwenhengo kana system uye kutungamirira mukukura kwezvirwere zvakakomba. Naizvozvo, kushandiswa kwemafuta eflakisi zvine mwero kunoshanda senzira yakanaka yekurapa.
Kushandiswa uye zvakanakira flaxseed.
Zvingaita sekuti nekuumbwa kunoshamisa kwakadaro, chigadzirwa chinofanira kunge chine simba guru. Asi pano, zvakare, flaxseed zvinoshamisa - yakaderera mumakoriyori (210 kcal pa100 g yechigadzirwa), izvo zvinoita kuti vezvekudya uye vanhu vatarise huremu hwavo zvakanyanya kufara.
Izvo zvakakosha zveflaxseed:
- inomutsa ura;
- inoderedza cholesterol (inodzivirira atherosclerosis);
- normalizes kumanikidza;
- inodzivirira kenza;
- ine anti-inflammatory effects;
- inosimbisa immune immune;
- inochenesa muviri kubva kune chepfu uye chepfu.
Zvese zvakarongeka.
Iyo intestinal inobatsira yeflaxseed inowanikwa mukudya fiber. Kana iyo yakakurudzirwa kudya kwezuva nezuva kwefiber iri 25-38 g, ipapo imwe yefurakisi ine 8 g). Kutenda kune fiber, flaxseed "inokanda mukati" kuita kwematumbo uye inobatsira mukubvisa. Zvakare, mhodzi dzeflakisi dzinoputira rukanda rwemudumbu uye esophagus, zvichibatsira mukurapa gastritis nemaronda. Mukuwedzera, mhodzi dzeflakisi (kana kuti mucus wavo) dzine simba rinopesana nehutachiona uye rinotora, rinobatsira muviri kubvisa hutano uye kubvisa chepfu uye chepfu.
Haisi chakavanzika chokuti vanhu vazhinji munyika vanofa kwete mutsaona yemotokari, uye kwete kunyange nekenza, asi kubva kune zvirwere zvemwoyo. Munguva pfupi yapfuura, chidzidzo chakaburitswa muEuropean Journal of Clinical Nutrition yakaratidza mabhenefiti eflaxseed kumuviri. Mukuedza, vazvipiri ve59 (varume vezera repakati) vakawedzera mafuta eflaxseed mukudya kwavo kwemwedzi mina. Mushure memavhiki gumi nemaviri, BP yavo yakaonekwa yadzikira. Sezvineiwo, high blood pressure, sezvamunoziva, inokonzeresa kurova kwemoyo kana sitiroko.
Flaxseed yakazviratidza kuve chigadzirwa chinogona kuderedza mazinga eglucose muropa uye kudzoreredza masero ebeta epancreas (basa ravo guru kugadzira insulin).
Zvakanakira flaxseed varume zviri nyore kutsanangura. Zvinoitika kuti flaxseed ine zvinhu zvinoshanda zvinogona kuderedza zvakanyanya kukura kwekenza yeprostate cancer. Mukuwedzera, mukati memakore akawanda ekutsvakurudza, masayendisiti kubva kuYunivhesiti yeIowa akawana kuti varume vanowedzera flaxseed mukudya kwavo vane mazinga eropa echolesterol.
Nekuda kwehuwandu hwehuwandu hwe polyunsaturated fatty acids (kunyanya, omega-3), mhodzi dzeflakisi dzakazviratidza zvakanaka mukuparadza masero ekenza nemamota anouraya. Zvidzidzo zvekunze zvakaratidza kuti flaxseed inoderedza njodzi ye melanoma neinopfuura 60%. Zvakanakira flaxseed kuvakadzi nekuda kwekuvapo kwe phytoestrogens muchigadzirwa. Mune simba re lignans kudzivirira vakadzi kubva kune kenza yemazamu (kushandiswa kweflaxseed kunonyanya kukosha panguva yekuenda kumwedzi).
Shandisa nekuchenjerera!
Mbeu yeflakisi ine basa rakakwirira kwazvo, saka, nekushandiswa kwenguva refu kana kana dosi yadarika, inogona kumutsa kuwedzera kwezvimwe zvirwere zvisingaperi.
Mashandisiro embeu yeflakisi.
Mbeu yeflakisi inogona kuwedzerwa kune saladi, zviyo, smoothies. Iwe unogona kuzvidya zvakakwana, kana iwe unogona kuzvikuya mu grinder yekofi kusvika kuhupfu.
Unogona kutenga flaxseed pano.