6 Imbewu Enempilo Okufanele Udla

-Delile

• 1. Amafilakisi
• 2. Imbewu yeChia
• 3. Hemp Imbewu
• 4. Imbewu yeSesame
• 5. Imbewu Yamathanga
• 6. Imbewu Yobhekilanga
• Okusemqoka

Imbewu iqukethe zonke izinto zokuqala ezidingekayo ukuze zikhule zibe izitshalo eziyinkimbinkimbi. Ngenxa yalokhu, zinomsoco ngokweqile.

Imbewu yimithombo emihle ye-fiber. Futhi aqukethe amafutha e-monounsaturated enempilo, amafutha we-polyunsaturated namavithamini amaningi abalulekile, amaminerali kanye nama-antioxidants.

Uma idliwe njengengxenye yokudla okunempilo, imbewu ingasiza ekwehliseni ushukela wegazi, i-cholesterol nomfutho wegazi.

Lo mbhalo uzochaza okuqukethwe okunomsoco kanye nezinzuzo zezempilo kwezimbewu eziyisithupha ezinempilo kunazo zonke ongazidla.

1. Amafilakisi

Ama-flaxseeds, awaziwa nangokuthi ama-linseeds, awumthombo omkhulu wamafutha ne-omega-3 fat, ikakhulukazi i-alpha-linolenic acid (ALA).

Kodwa-ke, amafutha e-omega-3 aqukethwe ngaphakathi kwegobolondo elingaphandle lenzalo, abantu abangenakugaya kalula.

Ngakho-ke, uma ufuna ukwandisa amazinga akho e-omega-3, kungcono ukuthi udle amafilakisi asetshenzisiwe (,).

I-ounce elilodwa (28-gram) lokuphakela imbewu yefilakisi liqukethe inhlanganisela ebanzi yezakhamzimba (3):

• Amakholori: 152
• Umucu: 7.8 amagremu
• Amaprotheni: 5.2 amagremu
• Amafutha we-Monounsaturated: 2.1 amagremu
• Amafutha e-Omega-3: 6.5 amagremu
• Amafutha e-Omega-6: 1.7 amagremu
• I-Manganese: Ama-35% we-RDI
• I-thiamine (uvithamini B1): Ama-31% we-RDI
• Magnesium: Ama-28% we-RDI

Amafilakisi aqukethe nama-polyphenol amaningi ahlukene, ikakhulukazi ama-lignans, asebenza njengama-antioxidants abalulekile emzimbeni ().

I-Lignans, kanye ne-fiber kanye namafutha e-omega-3 kuma-flaxseeds, konke kungasiza ekwehliseni i-cholesterol nezinye izinto eziyingozi zesifo senhliziyo ().

Ucwaningo olulodwa olukhulu lwahlanganisa imiphumela yabanye abangama-28, kwatholakala ukuthi ukudla imifino yefilakisi kuncishisiwe amazinga we-cholesterol “embi” ye-LDL ngokwesilinganiso esingu-10 mmol / l ().

Ama-flaxseeds angasiza futhi ekunciphiseni umfutho wegazi. Ukuhlaziywa kwezifundo eziyi-11 kwathola ukuthi ama-flaxseeds anganciphisa umfutho wegazi ikakhulukazi uma udliwa uphelele nsuku zonke isikhathi esingaphezu kwamasonto ayi-12 ().

Izifundo ezimbalwa zikhombisile ukuthi ukudla imbewu yefilakisi kunganciphisa izimpawu zokukhula kwesimila kwabesifazane abanomdlavuza webele, futhi kunganciphisa nengozi yomdlavuza (,,).

Lokhu kungahle kube ngenxa yama-lignans embewu yefilakisi. AmaLignans angama-phytoestrogens futhi afana ne-hormone yesifazane yabesifazane i-estrogen.

Ngaphezu kwalokho, izinzuzo ezifanayo zikhonjisiwe mayelana nomdlavuza wendlala yesinye emadodeni ().

Ngaphezu kokunciphisa ubungozi besifo senhliziyo nomdlavuza, imbewu yefilakisi ingasiza ekunciphiseni ushukela wegazi, ongasiza ekwehliseni ubungozi besifo sikashukela ().

Isifinyezo: Ama-flaxseeds awumthombo omuhle kakhulu we-fiber, amafutha e-omega-3, ama-lignans nezinye izakhamzimba. Ubufakazi obuningi bukhombisile ukuthi bangehlisa i-cholesterol, umfutho wegazi kanye nengozi yomdlavuza.

2. Imbewu yeChia

Imbewu ye-Chia ifana kakhulu nembewu yefilakisi ngoba futhi iyimithombo emihle yamafayibha namafutha e-omega-3, kanye nezinye izakhamzimba eziningi.

I-ounce elilodwa (28-gram) elisebenza ngembewu ye-chia liqukethe (15):

• Amakholori: 137
• Umucu: 10.6 amagremu
• Amaprotheni: 4.4 amagremu
• Amafutha we-Monounsaturated: 0.6 amagremu
• Amafutha e-Omega-3: 4.9 amagremu
• Amafutha e-Omega-6: 1.6 amagremu
• I-thiamine (uvithamini B1): U-15% we-RDI
• Magnesium: 30% we-RDI
• I-Manganese: 30% we-RDI

Njengama-flaxseeds, imbewu ye-chia nayo iqukethe ama-polyphenols amaningi abalulekile e-antioxidant.

Kuyathakazelisa ukuthi ucwaningo oluningi lukhombisile ukuthi ukudla imbewu ye-chia kungakhuphula i-ALA egazini. I-ALA iyi-omega-3 fatty acid ebalulekile engasiza ukunciphisa ukuvuvukala (,).

Umzimba wakho ungaguqula i-ALA ibe amanye amafutha we-omega-3, njenge-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA), okungamafutha omega-3 atholakala ezinhlanzini ezinamafutha. Kodwa-ke, le nqubo yokuguqula emzimbeni imvamisa ayisebenzi kahle.

Ucwaningo olulodwa lukhombisile ukuthi imbewu ye-chia ingakwazi ukukhuphula amazinga e-EPA egazini ().

Imbewu ye-Chia ingasiza futhi ekunciphiseni ushukela wegazi. Izifundo ezimbalwa zikhombisile ukuthi imbewu ye-chia ephelele nomhlabathi iyasebenza ngokulinganayo ekwehliseni ushukela wegazi ngokushesha ngemuva kokudla (,).

Olunye ucwaningo luthole ukuthi, kanye nokwehlisa ushukela wegazi, imbewu ye-chia inganciphisa isifiso sokudla ().

Imbewu ye-Chia nayo inganciphisa izinto ezinobungozi zesifo senhliziyo ().

Ucwaningo lwabantu abangama-20 abanesifo sikashukela sohlobo lwesibili luthole ukuthi ukudla amagremu angama-37 embewu ye-chia ngosuku amasonto ayi-12 kunciphise umfutho wegazi namazinga amakhemikhali amaningana okuvuvukala, kufaka phakathi iprotheni esebenza nge-C (CRP) ().

Isifinyezo: Imbewu ye-Chia iwumthombo omuhle wamafutha we-omega-3 futhi iyasebenza ekwehliseni ushukela wegazi nokunciphisa izinto ezinobungozi zesifo senhliziyo.

3. Hemp Imbewu

Imbewu ye-Hemp ingumthombo omuhle kakhulu wamaprotheni wemifino. Eqinisweni, aqukethe amaprotheni angaphezu kuka-30%, kanye nezinye izakhi zomzimba ezibalulekile.

Imbewu ye-hemp ingesinye sezitshalo ezimbalwa eziyimithombo yamaprotheni ephelele, okusho ukuthi iqukethe wonke ama-amino acid abalulekile umzimba wakho ongenakuwenza.

Ucwaningo luye lwabonisa nokuthi ikhwalithi yamaprotheni yezinhlamvu ze-hemp ingcono kuneminye imithombo yamaprotheni ezitshalo ().

I-1-ounce (28-gram) yokuphakela imbewu ye-hemp iqukethe ():

• Amakholori: 155
• Umucu: 1.1 amagremu
• Amaprotheni: 8.8 amagremu
• Amafutha we-Monounsaturated: 0.6 amagremu
• Amafutha we-Polyunsaturated: 10.7 amagremu
• Magnesium: U-45% we-RDI
• I-thiamine (uvithamini B1): Ama-31% we-RDI
• Izinki: 21% we-RDI

Inani lamafutha e-omega-6 kuya ku-omega-3 kumafutha embewu ye-hemp cishe liyi-3: 1, ebhekwa njengesilinganiso esihle. Imbewu ye-hemp nayo iqukethe i-gamma-linolenic acid, i-fatty acid ebalulekile ().

Ngalesi sizathu, abantu abaningi bathatha izithasiselo zamafutha we-hemp.

Amafutha wembewu ye-hemp angaba nomthelela omuhle empilweni yenhliziyo ngokwandisa inani lama-omega-3 fatty acids egazini (,,).

Isenzo sokulwa nokuvuvukala kwama-omega-3 fatty acids nawo angasiza ekuthuthukiseni izimpawu ze-eczema.

Ucwaningo oluthile luthole ukuthi abantu abane-eczema babone ukoma kwesikhumba okuncane kanye nokuchacha ngemuva kokuthatha izengezo zamafutha we-hemp imbewu amasonto angama-20. Baphinde basebenzisa umuthi wesikhumba kancane, ngokwesilinganiso ().

Isifinyezo: Imbewu ye-hemp ingumthombo omkhulu wamaprotheni futhi iqukethe wonke ama-amino acid abalulekile. Amafutha wembewu ye-hemp angasiza ekunciphiseni izimpawu ze-eczema nezinye izimo ezingapheli zokuvuvukala.

4. Imbewu yeSesame

Imbewu yeSesame ivame ukusetshenziswa e-Asia, nasemazweni aseNtshonalanga njengengxenye yokunamathisela okuthiwa i-tahini.

Ngokufanayo nezinye imbewu, aqukethe iphrofayili ebanzi yezakhi. I-ounce elilodwa (amagremu angama-28) wembewu yesame iqukethe (30)

• Amakholori: 160
• Umucu: 3.3 amagremu
• Amaprotheni: 5 amagremu
• Amafutha we-Monounsaturated: 5.3 amagremu
• Amafutha e-Omega-6: 6 amagremu
• Yethusi: Ama-57% we-RDI
• I-Manganese: 34% we-RDI
• Magnesium: Ama-25% we-RDI

Njenge-flaxseeds, imbewu ye-sesame iqukethe ama-lignans amaningi, ikakhulukazi eyodwa ebizwa nge-sesamin. Eqinisweni, imbewu yesame ingumthombo wokudla owaziwa kakhulu wama-lignans.

Izifundo ezimbalwa ezithokozisayo zikhombisile ukuthi i-sesamin evela embewini yesame ingahle iguqulwe ngamagciwane akho esiswini iye kolunye uhlobo lwe-lignan olubizwa nge-enterolactone (,).

I-Enterolactone ingenza njenge-estrogen estrogen, futhi amazinga aphansi kunejwayelekile ejwayelekile yale lignan emzimbeni ahlotshaniswa nesifo senhliziyo nomdlavuza webele ().

Olunye ucwaningo luthole ukuthi abesifazane be-postmenopausal abadla ama-gramu angama-50 we-sesame seed powder nsuku zonke amasonto ayisihlanu behlise kakhulu i-cholesterol egazini kanye nesimo esithuthukisiwe se-hormone yocansi ().

Imbewu yeSesame ingasiza futhi ekunciphiseni ukuvuvukala kanye nengcindezi ye-oxidative, engadodobalisa izimpawu zezifo eziningi, kufaka phakathi i-arthritis.

Olunye ucwaningo lukhombisile ukuthi abantu abane-osteoarthritis yamadolo babenamakhemikhali ambalwa kakhulu okuvuvukala egazini labo ngemuva kokudla cishe u-40 amagremu we-sesame seed powder nsuku zonke izinyanga ezimbili ().

Olunye ucwaningo lwakamuva luthole ukuthi ngemuva kokudla cishe u-40 amagremu we-sesame seed powder ngosuku izinsuku ezingama-28, abagijimi abangochwepheshe banciphise kakhulu ukulimala kwemisipha kanye nengcindezi ye-oxidative, kanye nokukhulisa amandla e-aerobic ().

Isifinyezo: Imbewu yeSesame ingumthombo omuhle wama-lignans, angasiza ekuthuthukiseni isimo se-hormone yezocansi se-estrogen. Imbewu yeSesame ingasiza futhi ekunciphiseni ukuvuvukala kanye nengcindezi ye-oxidative.

5. Imbewu Yamathanga

Imbewu yamathanga ingenye yezinhlobo zezinhlamvu ezisetshenziswa kakhulu, futhi iyimithombo emihle ye-phosphorus, amafutha e-monounsaturated namafutha e-omega-6.

I-ounce elilodwa (28-gram) elisebenza ngembewu yethanga liqukethe (37):

• Amakholori: 151
• Umucu: 1.7 amagremu
• Amaprotheni: 7 amagremu
• Amafutha we-Monounsaturated: 4 amagremu
• Amafutha e-Omega-6: 6 amagremu
• I-Manganese: U-42% we-RDI
• Magnesium: U-37% we-RDI
• I-Phosphorus: U-33% we-RDI

Imbewu yamathanga nayo iyimithombo emihle yama-phytosterol, okuyizinhlanganisela zezitshalo ezingasiza ukwehlisa i-cholesterol egazini ().

Lezi zinhlamvu kubikwe ukuthi zinezinzuzo eziningi zezempilo, mhlawumbe ngenxa yobubanzi bazo bezakhamzimba.

Olunye ucwaningo olwenziwe kubantu abangaphezu kwezi-8,000 luthole ukuthi labo ababedla kakhulu ithanga nembewu kajongilanga babenengozi enciphise kakhulu umdlavuza webele ().

Olunye ucwaningo ezinganeni lwathola ukuthi imbewu yamathanga ingasiza ekwehliseni ubungozi bamatshe esinye ngokunciphisa inani le-calcium emchameni ().

Amatshe esinye afana namatshe ezinso. Akhiwa lapho amaminerali athile egcwala ngaphakathi kwesinye, okuholela ekungaphatheni kahle esiswini.

Izifundo ezimbalwa zikhombisile ukuthi uwoyela wembewu wethanga ungathuthukisa izimpawu zesifo sobudoda kanye nokuphazamiseka komchamo (,).

Lezi zifundo futhi zikhombise ukuthi uwoyela wembewu wethanga unganciphisa izimpawu zesinye esibi ngokweqile futhi kuthuthukise ikhwalithi yempilo yamadoda anama-prostate akhulisiwe.

Ucwaningo lwabesifazane abase-postmenopausal luphinde lwathola ukuthi uwoyela wembewu wethanga ungasiza ekwehliseni umfutho wegazi, ukwandise i-cholesterol “enhle” ye-HDL nokuthuthukisa izimpawu zokunqamuka kokuya esikhathini ().

Isifinyezo: Imbewu yamathanga kanye ne-oyili lembewu yethanga yimithombo emihle yamafutha e-monounsaturated ne-omega-6, futhi angasiza ekuthuthukiseni impilo yenhliziyo nezimpawu zokuphazamiseka kokuchama.

6. Imbewu Yobhekilanga

Imbewu ye-sunflower iqukethe inani elihle lamaprotheni, amafutha e-monounsaturated novithamini E. I-ounce elilodwa (28 amagremu) lembewu ye-sunflower iqukethe (44):

• Amakholori: 164
• Umucu: 2.4 amagremu
• Amaprotheni: 5.8 amagremu
• Amafutha we-Monounsaturated: 5.2 amagremu
• Amafutha e-Omega-6: 6.4 amagremu
• Uvithamini E: U-47% we-RDI
• I-Manganese: Ama-27% we-RDI
• Magnesium: U-23% we-RDI

Imbewu ye-sunflower ingahle ihlotshaniswe nokuncipha kokuvuvukala kubantu abaneminyaka ephakathi nendawo nabadala, okungasiza ukunciphisa ubungozi besifo senhliziyo.

Ucwaningo lokubuka lwabantu abadala abangaphezu kuka-6,000 luthole ukuthi ukudla kakhulu amantongomane nembewu kuhlotshaniswa nokuncipha kokuvuvukala ().

Ikakhulu, ukudla imbewu ka-sunflower izikhathi ezingaphezu kwezinhlanu ngesonto kwakuhlotshaniswa namazinga ancishisiwe e-C-reactive protein (CRP), ikhemikhali eliyisihluthulelo elibandakanyeka ekuvukeleni.

Olunye ucwaningo luhlolisise ukuthi ngabe ukudla amantongomane nembewu kuthinte amazinga e-cholesterol egazini kubantu besifazane abangemva kokuya esikhathini nabanesifo sikashukela sohlobo 2).

Abesifazane badle ama-gramu angama-30 embewu ye-sunflower noma ama-alimondi njengengxenye yokudla okunempilo nsuku zonke amasonto amathathu.

Ekupheleni kocwaningo, womabili amaqembu embewu ye-alimondi kanye ne-sunflower ayesebone ukwehla okuphelele kwe-cholesterol ne-LDL cholesterol. Ukudla kwembewu ye-sunflower kunciphise ama-triglycerides egazini ngaphezu kokudla kwe-alimondi, noma kunjalo.

Kodwa-ke, “okuhle” i-cholesterol ye-HDL nayo yehlisiwe, okusikisela ukuthi imbewu ye-sunflower inganciphisa zombili izinhlobo ezinhle nezimbi ze-cholesterol.

Isifinyezo: Imbewu ye-sunflower iqukethe amazinga aphezulu womabili amafutha we-monounsaturated ne-omega-6, futhi angasiza ekwehliseni amazinga okuvuvukala ne-cholesterol.

Okusemqoka

Imbewu yimithombo emikhulu yamafutha enempilo, amaprotheni yemifino, i-fiber kanye ne-antioxidant polyphenols.

Ngaphezu kwalokho, zingasiza ukunciphisa ubungozi bezifo ezithile. Ikakhulu, ama-lignans ezimbewini ezithile angasiza ukwehlisa i-cholesterol kanye nengozi yomdlavuza.

Imbewu kulula kakhulu ukuyifaka kumasaladi, i-yogurt, i-oatmeal nama-smoothies, futhi ingaba yindlela elula yokwengeza izakhamzimba ezinempilo ekudleni kwakho.