Ingabe Kufanele Udle Imbewu Yefilakisi Noma Amafutha Ayo Uma Unesifo Sikashukela?

-Delile

• Ukudla okunomsoco
• Umehluko phakathi kwembewu yefilakisi namafutha efilakisi
• Izinzuzo zokudla imbewu yefilakisi namafutha anefilakisi uma unesifo sikashukela
• Imbewu yefilakisi ingakhuthaza ukulawulwa kukashukela egazini
• Imbewu yefilakisi namafutha efilakisi kungathuthukisa ukuzwela kwe-insulin
• Kunganciphisa ubungozi besifo senhliziyo
• Ukwehla okungenzeka kube khona kokudla imbewu yefilakisi namafutha we-flaxseed
• Ungazifaka kanjani ekudleni kwakho
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Abantu abayizigidi ezingama-30 baphila nesifo sikashukela e-United States, futhi ngaphezu kokuphindwe kabili kunabaningi baphila nama-prediabetes - ngamanani aqhubekayo (,).

Imbewu yefilakisi - kanye namafutha efilakisi - ziqhayisa ngamakhemikhali amaningi akhuthaza ezempilo anamandla okwehlisa amazinga kashukela egazini futhi abambezele ukukhula kohlobo lwesifo sikashukela sohlobo 2 ().

Lo mbhalo ubuyekeza izinzuzo nokwehla kokudla imbewu yefilakisi namafutha efilakisi uma unesifo sikashukela.

Ukudla okunomsoco

Imbewu yefilakisi (Linum usitatissimum) ngesinye sezitshalo ezindala kakhulu emhlabeni. Zitshalwe ukuze zisetshenziselwe izimboni zendwangu nezokudla kusukela cishe ngo-3000 B.C. ().

Imbewu iqukethe cishe u-45% kawoyela, ama-35% carbs, namaprotheni angama-20% futhi inezici zomsoco ezihlukile ().

Isipuni esisodwa (10 amagremu) wamaphakethe wembewu yefilakisi ():

• Amakholori: 55
• AmaCarbs: 3 amagremu
• Umucu: 2.8 amagremu
• Amaprotheni: 1.8 amagremu
• Amafutha: 4 amagremu
• I-Omega-3 fatty acid: 2.4 amagremu

Imbewu yefilakisi ingenye yemithombo yezitshalo ehamba phambili ye-omega-3 fatty acid alpha-linolenic acid (ALA), i-fatty acid ebalulekile okufanele uyithole ekudleni, njengoba umzimba wakho ungeke ukwazi ukuyikhiqiza.

Futhi bane-omega-6 fatty acids anele ukuhlinzeka nge-omega-6 enhle kakhulu ku-omega-3 isilinganiso esingu-0.3 kuya ku-1 ().

Okuqukethwe yi-carb kuqukethe kakhulu i-fiber - zombili izinhlobo ezincibilikayo nezingaxazululeki.

I-fiber encibilikayo yenza isisindo se-viscous lapho ixutshwe namanzi, isiza ukuphatha amazinga kashukela egazini. Ngakolunye uhlangothi, i-fiber enganyibiliki - engancibiliki amanzi - isebenza ngokwandisa inqwaba yezindle, isiza ukuvimbela ukuqunjelwa ().

Ekugcineni, imbewu yefilakisi iqukethe inani elikhulu lamaphrotheni agayekayo, asezingeni eliphakeme kanye nephrofayili ye-amino acid efana naleyo yesoya (,).

Umehluko phakathi kwembewu yefilakisi namafutha efilakisi

Amafutha efilakisi akhishwa ezimbewini zefilakisi ezomisiwe, kungaba ngokucindezela noma ukukhipha kuphela.

Ngakho-ke, uwoyela we-flaxse uqukethe okuqukethwe okunamafutha embewu yefilakisi kuphela, kanti okuqukethwe kwawo kwamaprotheni kanye ne-carb cishe akukho - okusho ukuthi nawo awunikeli noma iyiphi i-fiber.

Isibonelo, isipuni esingu-1 (15 ml) samafutha anefilakisi sinikeza amagremu ayi-14 amafutha kanye no-0 amagremu wamaprotheni kanye ne-carbs ().

Ngakolunye uhlangothi, inani elifanayo lembewu yefilakisi linikeza amagremu ama-4 amafutha, ama-1.8 amagremu wamaprotheni, kanye no-3 amagremu we-carbs ().

Kodwa-ke, ngenxa yokuqukethwe kwayo okunamafutha aphezulu, uwoyela we-flaxseed uletha inani eliphakeme le-ALA kunezimbewu (,).

Imbewu yefilakisi namafutha anefilakisi kungumthombo omuhle kakhulu wezitshalo ze-omega-3 fatty acids, ikakhulukazi i-ALA. Izimbewu zefilakisi zinomsoco ikakhulukazi, njengoba futhi zinikeza nenani elihle lamaprotheni nefayibha.

Izinzuzo zokudla imbewu yefilakisi namafutha anefilakisi uma unesifo sikashukela

Kokubili imbewu yefilakisi kanye namafutha kafilakisi kukhonjisiwe ukuthi kunomthelela omuhle kwesifo sikashukela, njengoba kungathuthukisa izici zayo eziningi eziyingozi.

Imbewu yefilakisi ingakhuthaza ukulawulwa kukashukela egazini

Ukugcina amazinga kashukela anempilo kubalulekile kubantu abanesifo sikashukela, futhi i-fiber ibamba iqhaza elikhulu ekufezeni lokhu.

Ngenxa yokuqukethwe kwayo kwe-fiber ephezulu, imbewu yefilakisi ibhekwa njengokudla okuphansi kwe-glycemic. Lokhu kusho ukuthi ukuwadla ngeke kukhuphule amazinga kashukela egazini lakho kunalokho kubangele ukuthi bakhuphuke kancane, kukhuthaze ukulawulwa kukashukela egazini.

Lo mphumela ngokwengxenye ungabangelwa okuqukethwe kwabo kwe-fiber encibilikayo, ikakhulukazi izinsini ze-mucilage, ezehlisa ukugayeka kokudla futhi zinciphise ukumuncwa kwezakhi ezithile ezifana noshukela (,).

Ucwaningo olulodwa lwamasonto amane kubantu abangama-29 abanesifo sikashukela sohlobo lwe-2 luthole ukuthi ukusebenzisa amagremu ayi-10 we-powder efilakisi ngosuku kunciphise ushukela wegazi osheshayo ngo-19.7%, uma kuqhathaniswa neqembu elilawulayo ().

Ngokufanayo, ocwaningweni lwezinyanga ezi-3 kubantu abayi-120 abanesifo sikashukela sohlobo lwesibili, labo abadle amagremu ama-5 wezinsini ze-flaxseed nsuku zonke ngokudla kwabo babhekana nokwehla okusheshayo koshukela wegazi cishe nge-12%, uma kuqhathaniswa neqembu elilawulayo ().

Ngaphezu kwalokho, isifundo samasonto angu-12 kubantu abane-prediabetes - labo abasengozini yokuthola uhlobo lwesifo sikashukela sohlobo lwesibili - babone imiphumela efanayo kulabo abadla izipuni ezimbili (13 amagremu) wembewu yefilakisi lomhlabathi nsuku zonke ().

Yize imbewu yefilakisi ibonakala izuzisa ngokulawulwa kukashukela egazini, ucwaningo lukhombisa ukuthi akunakushiwo okufanayo ngoyela wefilakisi (,).

Imbewu yefilakisi namafutha efilakisi kungathuthukisa ukuzwela kwe-insulin

I-insulin yihomoni elawula ushukela wegazi.

Uma umzimba wakho unenkinga yokuphendula i-insulin, kudinga inani elikhulu lawo ukwehlisa amazinga kashukela egazini lakho. Lokhu kubizwa ngokuthi ukumelana ne-insulin, futhi kuyingcuphe yohlobo lwesifo sikashukela sohlobo 2 ().

Okwamanje, ukuzwela kwe-insulin kubhekisa ekutheni umzimba wakho uzwela kangakanani kwi-insulin. Ukuyithuthukisa kungasiza ekuvikeleni nasekwelapheni uhlobo lwesibili sikashukela ().

Imbewu yefilakisi iqukethe inani eliphezulu le-lignan, elisebenza njenge-antioxidant enamandla. Ama-antioxidants akholelwa ukuthi enza ngcono ukuzwela kwe-insulin futhi anciphise ukukhula kwesifo sikashukela (,).

Ama-lignans embewini yefilakisi ikakhulukazi aqukethe i-secoisolariciresinol diglucoside (SDG). Izifundo zezilwane ziphakamisa ukuthi i-SDG inamandla okuthuthukisa ukuzwela kwe-insulin nokubambezela ukukhula kohlobo lwesifo sikashukela sohlobo 1 no-2 (,,).

Noma kunjalo, izifundo zabantu azikwazanga ukuqinisekisa lo mphumela, futhi olunye ucwaningo luyadingeka (,).

Ngakolunye uhlangothi, i-ALA evela kumafutha anefilakisi iphinde ixhunywe ekuthuthukiseni ukuzwela kwe-insulin kuzilwane nasebantwini.

Eqinisweni, isifundo esisodwa samasonto ayisishiyagalombili kubantu abangu-16 abanesisindo sokukhuluphala sabona ukwanda kokuzwela kwe-insulin ngemuva kokuthola isilinganiso somlomo sansuku zonke se-ALA kwifomu lokwengeza ().

Ngokufanayo, ucwaningo olwenziwe kumagundane anokumelana ne-insulin luthole ukuthi ukugcwalisa ngamafutha we-flaxseed kuthuthukise ukuzwela kwe-insulin ngendlela encike kumthamo, okusho ukuthi umthamo omkhulu, kukhula ngcono (,,).

Kunganciphisa ubungozi besifo senhliziyo

Isifo sikashukela siyingcuphe yesifo senhliziyo nesifo sohlangothi, futhi zombili izimbewu yefilakisi kanye namafutha efilakisi akhonjisiwe ukusiza ukuvikela kulezi zimo ngezizathu eziningi, kufaka phakathi okuqukethwe yi-fiber, SDG, ne-ALA (,,).

Imicu encibilikayo enjenge-mucilage gum embewini yefilakisi inezindawo zokwehlisa i-cholesterol.

Lokho kungenxa yokuthi amandla abo okwenza into efana ne-gel athinta imetabolism yamafutha, ngaleyo ndlela anciphise ukumuncwa kwe-cholesterol ().

Ucwaningo olulodwa lwezinsuku eziyi-7 kubantu abayi-17 luthole ukuthi ifayibha efakwe ifilakisi yehlisa i-cholesterol ephelele ngo-12% ne-LDL (bad) cholesterol ngo-15%, uma kuqhathaniswa neqembu elilawulayo ().

Ngokwengeziwe, i-lignan SDG eyimbewu yefilakisi isebenza njenge-antioxidant kanye ne-phytoestrogen - inhlanganisela esekwe ezitshalweni elingisa i-hormone estrogen.

Ngenkathi ama-antioxidants enezinto zokwehlisa i-cholesterol, ama-phytoestrogens adlala indima ebalulekile ekwehliseni umfutho wegazi (, 30).

Ucwaningo olulodwa lwamasonto ayi-12 emadodeni angama-30 anezinga eliphakeme le-cholesterol egazini lunqume ukuthi labo abathole i-100 mg ye-SDG babone ukwehla kwamazinga e-cholesterol e-LDL (amabi), uma kuqhathaniswa neqembu elilawulayo ().

Ekugcineni, i-omega-3 fatty acid ALA nayo inemiphumela enamandla yokulwa nokuvuvukala.

Ucwaningo luphakamisa ukuthi kungasiza ekwelapheni - futhi nasekubuyiseleni emuva - imithambo evinjiwe, okuyingozi engunobangela wokushaywa unhlangothi (,).

Ngaphezu kwalokho, ucwaningo kubantu abane-high blood pressure bathole imiphumela ethembisayo lapho ababambiqhaza bedla cishe izipuni eziyi-4 (30 amagremu) wembewu yefilakisi egayiwe ngosuku.

Babone ukwehliswa kwe-10-15 mm Hg kanye ne-7 mm Hg ku-systolic ne-diastolic blood pressure (izinombolo eziphezulu nezingezansi zokufunda), ngokulandelana, uma kuqhathaniswa namaqembu wokulawula (,).

Imbewu yefilakisi namafutha anefilakisi acebile ku-fiber encibilikayo, i-ALA, ne-SDG, konke okunganciphisa ubungozi besifo senhliziyo futhi kuthuthukise ukulawula ushukela wegazi nokuzwela kwe-insulin.

Ukwehla okungenzeka kube khona kokudla imbewu yefilakisi namafutha we-flaxseed

Yize imbewu yefilakisi namafutha anefilakisi kunezinzuzo eziningi zezempilo, angahle ahlanganyele neminye imithi esetshenziselwa ukulawula amazinga kashukela nele-cholesterol (36).

Lokhu kusebenza ikakhulukazi kumafutha anefilakisi, njengoba anokuqukethwe okuphezulu kwe-omega-3.

Isibonelo, i-omega-3 fatty acids inezici zokuncipha kwegazi, ezingakhuphula umphumela wezidakamizwa ezinciphisa igazi, njenge-aspirin ne-warfarin, ezisetshenziselwa ukuvimbela amahlule egazi ().

Futhi, ama-omega-3 fatty acid supplements angaphazamisa ukulawulwa kukashukela egazini ngokwehlisa amazinga kashukela egazini.

Lokhu kusho ukuthi bangehlisa ushukela wegazi ngokweqile, kudinge ukuthi kulungiswe isilinganiso sakho semithi yokwehlisa ushukela egazini.

Noma kunjalo, ama-omega-3 fatty acids embewini yefilakisi noma izengezo zikawoyela ze-flaxseed angenza eminye imishanguzo yokwehlisa i-cholesterol isebenze kahle (36).

Kunoma ikuphi, kufanele uthintane nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokungeza imbewu yefilakisi noma uwoyela wefilakisi enkambisweni yakho yansuku zonke.

Ukudla imbewu yefilakisi noma uwoyela wefilakisi kungaphazamisa imithi esetshenziselwa ukuphatha ushukela wegazi namazinga egazi egazini. Ngakho-ke, kufanele uqaphele ngaphambi kokuzidla.

Ungazifaka kanjani ekudleni kwakho

Imbewu yefilakisi namafutha efilakisi kulula kakhulu ukupheka ngawo. Zingadliwa ziphelele, zigaywe futhi zosiwe, noma njengamafutha noma ufulawa ().

Kodwa-ke, imbewu ephelele yefilakisi ingaba nzima ukugaya, ngakho-ke zama ukunamathela phansi noma izinguqulo ezisikiwe uma ufuna okuthile ngaphandle kukawoyela.

Ungabathola nasemikhiqizweni eminingi yokudla, njengezimpahla ezibhakiwe, amajusi, imikhiqizo yobisi, kanye ne-patties yenkomo (,).

Futhi, ungazifaka cishe kuyo yonke into oyiphekayo, kufaka phakathi njenge-ejenti yokuqina yesobho namasosi noma kumxube wakho owuthandayo wokumboza uqweqwe oluhle.

Enye indlela elula futhi emnandi yokujabulela ama-flaxseeds ukulungiselela abaqhekezi befilakisi.

Nakhu okudingayo:

• 1 inkomishi (85 amagremu) wembewu yefilakisi yomhlabathi
• Isipuni esingu-1 (10 amagremu) wembewu yefilakisi ephelele
• 2 amathisipuni ka-anyanisi powder
• 1 ithisipuni ka-garlic powder
• 2 amathisipuni erosemary omisiwe
• 1/2 indebe (120 ml) yamanzi
• ingcosana kasawoti

Hlanganisa izithako ezomile esitsheni esincane. Bese uthele amanzi kuwo bese usebenzisa izandla zakho ukwakha inhlama.

Beka inhlama phakathi kwezicucu ezimbili zephepha lesikhumba bese uyigoqa ebufuneni bakho obufunayo. Susa ingxenye ephezulu yephepha lesikhumba bese usika inhlama ezigcawini. Le recipe ikhiqiza cishe ama-crackers angama-30.

Beka inhlama ebhodini lokubhaka bese uyibhaka ku-350 ° F (176 ° C) imizuzu engama-20-25. Vumela ukuthi kuphole bese ubanika nge-dip oyikhonzile.

Ngokuqondene namafutha anefilakisi, ungawangeza kokugqokiswayo nakuma-smoothies, noma ungathola amaphilisi kawoyela amafilakisi ezitolo naku-inthanethi.

Imbewu yefilakisi namafutha efilakisi kungadliwa kuphele, kugaywe, njengamafutha, noma kuma-capsule, futhi kufakwe kwizitsha ezinoshukela nezinambitheka ngokufanayo.

Okubalulekile

Imbewu yefilakisi namafutha anefilakisi kunezinzuzo eziningi zezempilo ezingasiza abantu abanesifo sikashukela ukuphatha isimo.

Njengoba zicebile ku-fiber, i-omega-3 fatty acids, kanye nezinhlanganisela zezitshalo ezihlukile, zingathuthukisa ukulawula ushukela egazini, ukuzwela kwe-insulin, futhi kunciphise izinto ezinobungozi zesifo senhliziyo.

Kodwa-ke, kufanele ukhumbule ngaphambi kokuwadla, ngoba angaxhumana neminye imithi enikezwe ukwelashwa kwesifo sikashukela.