Amathrendi okudla okunempilo - imbewu yefilakisi

Amafilakisi ayizimbewu ezincane ezinsundu noma zegolide ezivela esihlahleni sefilakisi. Banokunambitheka okumnene kakhulu, kwamantongomane futhi bacebile ku-fiber nezinye izakhi zomsoco ezahlukahlukene. Ama-flaxseeds womhlabathi alula ukugaywa futhi angahlinzeka ngomsoco omningi kunembewu ephelele, engadlula ohlelweni lwakho lokugaya olungagaywanga.

Amafutha anefilakisi aqhamuka embewini yefilakisi ecindezelweyo.

KUNGANI ZIHLE KUWE

Amafilakisi aqukethe i-fiber, amavithamini, amaminerali, amaprotheni, amafutha anempilo asuselwa ezitshalweni, nama-antioxidants asiza ukuvimbela ukulimala kwamaseli

Ama-flaxseeds awumthombo omuhle we-fiber encibilikayo nengancibiliki esiza ukugcina ukunyakaza kwamathumbu akho njalo futhi kuvimbele ukuqunjelwa. Ama-flaxseeds nawo angumthombo omuhle we:

• Amavithamini B1, B2, no-B6
• Ithusi
• I-Phosphorus
• Magnesium
• AmaManganese

Lawa mavithamini namaminerali asiza ukuxhasa amandla akho, amasosha omzimba, isimiso sezinzwa, amathambo, igazi, ukushaya kwenhliziyo, nezinye izinqubo eziningi zomzimba.

Ama-flaxseeds nawo acebile kuma-omega-3s naku-omega-6s, angama-acid abalulekile. Lezi yizinto umzimba wakho odinga ukuzenza kodwa ongakwazi ukuzenzela zona. Kumele uzithole ekudleni okunjengezinhlanzi zasolwandle kanye nembewu yefilakisi.

Amafutha, anjenge-canola kanye namafutha wesoya, aqukethe amafutha afanayo namafutha efilakisi. Kodwa uwoyela wefilakisi uqukethe okuningi. Eduze kwezilwandle, uwoyela wefilak ungomunye wemithombo engcono kakhulu yama-omega-3 fatty acids. Ukudla amafilakisi kungasiza ukukhulisa ama-omega-3 akho. Kodwa-ke, uhlobo oluyinhloko lwe-omega-3 olutholakala kuma-flaxseeds alusebenziseki kancane kunezinhlobo ezitholakala ezinhlanzini zasolwandle.

Isigamu sama-calories anefilakisi avela emafutheni. Kepha lawa ngamafutha enempilo asiza ukukhulisa "i-cholesterol enhle" yakho. Inani elincane ngeke livikele ukulawulwa kwesisindo.

Ukudla ama-flaxseeds kukhonjisiwe ukunciphisa izinga le-cholesterol. Abaphenyi babheka ukuthi ukudla ama-fatty acid abalulekile atholakala kuma-flaxseeds kuzothuthukisa umfutho wegazi, ushukela wegazi, impilo yenhliziyo, nezinye izindawo.

Uma uhlela ukusebenzisa imbewu yefilakisi noma uwoyela wefilakisi njalo, khuluma nodokotela wakho. Kungathinta ukuthi imithi ethile isebenza kanjani.

BAHLELWA KANJANI

Amafilakisi angangezwa noma afafazwe cishe kunoma yikuphi ukudla. Okunye okusanhlamvu, okufana ne-raisin bran, manje kuza nembewu yefilakisi esivele ixutshwe.

Ukugaya imbewu ephelele kuzokusiza ukuthi uthole izakhamzimba eziningi. Ukwengeza amafilakisi ekudleni kwakho, engeza ifilakisi lomhlabathi ku:

• Amapancake, ubhontshisi waseFrance, noma amanye amamiksi wokubhaka
• Ama-Smoothies, i-yogurt, noma okusanhlamvu
• Isobho, amasaladi, noma izitsha ze-pasta
• Futhi sebenzisa esikhundleni semvuthuluka yesinkwa

LAPHO UKUTHOLA FLAXSEEDS

Ama-flaxseeds angathengwa ku-intanethi noma kunoma yisiphi isitolo sokudla sezempilo. Izitolo eziningi ezinkulu zokudla nazo zithwala imbewu yefilakisi ezingxenyeni zazo zokudla zemvelo noma zemvelo.

Mane uthenge isikhwama noma isitsha sefilakisi ngefomu eliphelele, elichobozekile noma eligayiwe, kuya ngohlobo oluthandayo. Ungathenga futhi uwoyela wefilakisi.

Gwema imbewu yefilakisi eluhlaza nengavuthiwe.

Amathrendi okudla okunempilo - isidlo sefilakisi; Amathrendi okudla okunempilo - imbewu yefilakisi; Amathrendi okudla okunempilo - i-linseeds; Ukudla okulula okunempilo - imbewu yefilakisi; Ukudla okunempilo - imbewu yefilakisi; Ukuphila kahle - imbewu yefilakisi

I-Khalesi S, i-Irwin C, i-Schubert M. Ukusetshenziswa kwe-Flaxseed kunganciphisa ukucindezelwa kwegazi: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta kwezilingo ezilawulwayo. J Umsoco. 2015; 145 (4): 758-765. I-PMID: 25740909 pubmed.ncbi.nlm.nih.gov/25740909/.

UParikh M, uNetticadan T, uPierce GN. I-Flaxseed: izingxenye zayo ze-bioactive nezinzuzo zazo zenhliziyo. NginguJ J Physiol Heart Circ Physiol. 2018; 314 (2): H146-H159. I-PMID: 29101172 pubmed.ncbi.nlm.nih.gov/29101172/.

UVannice G, uRasmussen H. Isikhundla se-akhademi yokudla okunomsoco kanye ne-dietetics: okunamafutha acid okunamafutha kubantu abadala abaphilile. Ukudla kuka-J Acad Nutr. 2014; 114 (1): 136-153. I-PMID: 24342605 pubmed.ncbi.nlm.nih.gov/24342605/.

• Ukudla okunomsoco