Imbewu Yefilakisi 101: Amaqiniso Wezondlo Nezinzuzo Zezempilo

-Delile

• Amaqiniso ezomsoco
• AmaCarbs nefayibha
• Amaprotheni
• Amafutha
• Amavithamini namaminerali
• Ezinye izinhlanganisela zezitshalo
• AmaLignans
• Ukwehla kwesisindo
• Impilo yenhliziyo
• I-cholesterol yegazi
• Omega-3 okunamafutha acid
• Ukushaya kwegazi
• Ezinye izinzuzo zezempilo zembewu yefilakisi
• Impilo yokugaya ukudla
• Isifo sikashukela
• Umdlavuza
• Imiphumela emibi nokukhathazeka komuntu ngamunye
• Ama-glycosides ama-cyanogenic
• I-Phytic acid
• Izinkinga zokugaya ukudla
• Izingozi ngesikhathi sokukhulelwa
• Imiphumela yokuncipha kwegazi
• Okubalulekile

Imbewu yefilakisi (Linum usitatissimum) - eyaziwa nangokuthi ifilakisi evamile noma i-linseeds - yimbewu encane kawoyela eyavela eMiddle East eminyakeni eyizinkulungwane eyedlule.

Muva nje, bathole ukuthandwa njengokudla kwezempilo. Lokhu kungenxa yokuqukethwe kwabo okuphezulu kwamafutha we-omega-3 anempilo, i-fiber, nezinye izinhlanganisela zezitshalo ezihlukile (,,).

Imbewu yefilakisi iye yaxhunyaniswa nezinzuzo zezempilo, njengokuthuthuka kokugayeka kokudla nokwehla kwengozi yesifo senhliziyo, uhlobo lwesibili sikashukela nomdlavuza.

Afakwa kalula ekudleni kwakho - ukuwagaya kuyindlela engcono kakhulu yokusebenzisa kakhulu izinzuzo zawo zezempilo.

Imbewu yefilakisi ngokuvamile iba nsundu noma iphuzi. Zithengiswa ziphelele, zigaywe / zigaywe, noma zosiwe - futhi zivame ukucutshungulwa zibe ngamafutha efilakisi.

Le ndatshana ikutshela konke odinga ukukwazi ngezimbewu zefilakisi.

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

Amaqiniso ezomsoco

Amafilakisi anama-khalori angama-534 ngama-ounces angu-3.5 (amagremu ayi-100) - ahambelana namakholori angama-55 kusipuni ngasinye (amagremu ayi-10) wembewu ephelele.

Ziqukethe amafutha angama-42%, ama-29% carbs, namaprotheni ayi-18%.

Isipuni esisodwa (amagremu ayi-10) wembewu yefilakisi ephelele sinikeza izakhamzimba ezilandelayo ():

• Amakholori: 55
• Amanzi: 7%
• Amaprotheni: 1.9 amagremu
• AmaCarbs: 3 amagremu
• Ushukela: 0.2 amagremu
• Umucu: 2.8 amagremu
• Amafutha: 4.3 amagremu

AmaCarbs nefayibha

Imbewu yefilakisi yakhiwe ngama-carbs angama-29% - okushaya okungama-95% okuyi-fiber.

Lokhu kusho ukuthi aphansi kuma-carbs e-digestible enetha - inani lama-carbs aphelele asusa inani le-fiber - okwenza kube ukudla okuphansi kwe-carb.

Izipuni ezimbili (amagremu angama-20) wembewu yefilakisi zinikela ngamagremu ayi-6 efayibha. Lokhu cishe ku-15-25% we-Reference Daily Intake (i-RDI) yabesilisa nabesifazane, ngokulandelana ().

Okuqukethwe kwe-fiber kwenziwa (6):

• 20-40% i-fiber encibilikayo (izinsini zomhluzi)
• I-fiber engu-60-80% engaxazululeki (i-cellulose ne-lignin)

I-fiber encibilikayo isiza ukulawula ushukela wegazi namazinga e-cholesterol. Iphinde ithuthukise impilo yokugaya ukudla ngokufunza ama-gut bacteria wakho alusizo (,).

Uma ixutshwe namanzi, izinsini zemucilage ezisembewini yefilakisi ziyajiya kakhulu. Kuhlanganiswe nokuqukethwe kwe-fiber okungancibiliki, lokhu kwenza imbewu yefilakisi ibe yi-laxative yemvelo.

Ukudla imbewu yefilakisi kungasiza ukukhuthaza ukujwayela, ukuvimbela ukuqunjelwa, nokunciphisa ubungozi besifo sikashukela (,,).

Amaprotheni

Imbewu yefilakisi yakhiwe ngamaprotheni ayi-18%. Iphrofayili yabo ye-amino acid ifana nobhontshisi.

Yize iqukethe ama-amino acid abalulekile, ayantuleka ku-amino acid lysine.

Ngakho-ke, zibhekwa njengeprotheyini engaphelele (11).

Noma kunjalo, imbewu yefilakisi iphezulu kuma-amino acid arginine nase-glutamine - womabili abalulekile empilweni yenhliziyo namasosha omzimba (,).

Amafutha

Imbewu yefilakisi iqukethe u-42% wamafutha, nesipuni esingu-1 (10 amagremu) esihlinzeka ngama-4.3 amagremu.

Lokhu okuqukethwe okunamafutha kuqukethe ():

• Ama-fatty acids angama-73%, afana ne-omega-6 fatty acids kanye ne-omega-3 fatty acid alpha-linolenic acid (ALA)
• Ama-acid angama-27% e-monounsaturated and saturated

Imbewu yefilakisi ingenye yemithombo yokudla ecebe kakhulu ye-ALA. Eqinisweni, zidlulwa kuphela yimbewu ye-chia (15).

I-ALA iyi-fatty acid ebalulekile, okusho ukuthi umzimba wakho awukwazi ukuyikhiqiza. Ngakho-ke, udinga ukuyithola ekudleni okudlayo.

Uwoyela we-flaxseed uqukethe inani eliphakeme kakhulu le-ALA, elilandelwa yimbewu egayiwe. Ukudla yonke imbewu kunikeza inani elincane kakhulu le-ALA, njengoba uwoyela uvalelwe ngaphakathi kwesakhiwo esinemicu yembewu ().

Ngenxa yokuqukethwe kwayo okuphezulu kwama-omega-3 fatty acids, imbewu yefilakisi inesilinganiso esiphansi se-omega-6 kuya ku-omega-3 kunezinye izimbewu eziningi zikawoyela.

Isilinganiso esiphansi se-omega-6 kuya ku-omega-3 fatty acids sixhunyaniswe nengozi engezansi yezifo ezingamahlalakhona ezahlukahlukene (,).

Kodwa-ke, imbewu yefilakisi ayinayo i-omega-3 eningi njengamafutha wezinhlanzi.

Ngaphezu kwalokho, umzimba wakho udinga ukuguqula i-ALA ezimbewini zefilakisi zibe yi-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA) - inqubo evame ukungasebenzi kahle (,,).

Uhlobo olulodwa lwembewu yefilakisi - i-solin, okuhlukahlukene okuphuzi - akulona okunomsoco njengenhlanyelo ejwayelekile yefilakisi. Inephrofayili ehluke kakhulu kawoyela futhi iphansi kuma-omega-3 fatty acids (22).

Imbewu yefilakisi inefibre ephezulu kakhulu futhi inikela ngamanani amaningi amaprotheni. Bacebile futhi emafutheni futhi omunye wemithombo engcono kakhulu esuselwe ezitshalweni yama-omega-3 fatty acids anempilo yenhliziyo.

Amavithamini namaminerali

Imbewu yefilakisi iwumthombo omuhle wamavithamini namaminerali amaningana:

• Thiamine. Le vithamini B yaziwa nangokuthi i-vitamin B1. Kubalulekile ekusetshenzisweni komzimba okujwayelekile nokusebenza kwezinzwa.
• Ithusi. Amaminerali abalulekile, ithusi libalulekile ekukhuleni, ekuthuthukisweni, nasemisebenzini ehlukahlukene yomzimba ().
• I-Molybdenum. Imbewu yefilakisi icebile nge-molybdenum. Lo mzimba obalulekile wokulandela umkhondo ugcwele imbewu, okusanhlamvu kanye nemidumba ().
• Magnesium. Amaminerali abalulekile anemisebenzi eminingi emzimbeni wakho, i-magnesium yenzeka ngamanani aphezulu ezinhlamvwini, ezimbewini, kumantongomane, nasemifino eluhlaza ().
• I-Phosphorus. Le minerali ivame ukutholakala ekudleni okunothe ngamaprotheni futhi inegalelo ekunakekelweni kwempilo yethambo nasekulungisweni kwezicubu ().

Imbewu yefilakisi iwumthombo omuhle wamavithamini namaminerali amaningi adingekayo empilweni efanelekile. Lokhu kufaka phakathi i-thiamine (vitamin B1), ithusi, i-molybdenum, i-magnesium ne-phosphorus.

Ezinye izinhlanganisela zezitshalo

Imbewu yefilakisi inezinhlanganisela zezitshalo eziningana ezizuzisayo:

• p-Coumaric acid. Le polyphenol ingenye yama-antioxidants amakhulu embewini yefilakisi.
• I-Ferulic acid. Le antioxidant ingasiza ekuvikeleni izifo eziningana ezingamahlalakhona ().
• Ama-glycosides ama-cyanogenic. Lezi zinto zingakha izinhlanganisela ezibizwa ngokuthi ama-thiocyanate emzimbeni wakho, ezingaphazamisa ukusebenza kwe-thyroid kwabanye abantu.
• Ama-Phytosterol. Okuhlobene ne-cholesterol, ama-phytosterol atholakala ezingxenyeni zeseli zezitshalo. Kukhonjisiwe ukuthi kunemiphumela yokwehlisa i-cholesterol ().
• AmaLignans. AmaLignans akhona cishe kuzo zonke izitshalo, esebenza njengama-antioxidants kanye nama-phytoestrogens. Imbewu yefilakisi icebile ngokukhethekile kuma-lignans, aqukethe izikhathi eziphindwe ka-800 kunokunye ukudla ().

Imbewu yefilakisi ensundu inomsebenzi ophakeme we-antioxidant kunezinhlobo eziphuzi (15).

AmaLignans

Imbewu yefilakisi ingenye yemithombo yokudla ecebe kakhulu eyaziwayo yama-lignans. Lezi zakhi zomzimba zisebenza njenge-phytoestrogens ().

Ama-phytoestrogens ayizinhlanganisela zezitshalo ezifana ne-hormone yocansi yabesifazane i-estrogen. Zinezici ezibuthakathaka ze-estrogenic ne-antioxidant ().

Zixhunyaniswe nokwehla kwengozi yesifo senhliziyo kanye ne-metabolic syndrome, njengoba zinciphisa amazinga amafutha nama-glucose egazini lakho.

Amafilign lignans nawo asiza ekwehliseni umfutho wegazi, ingcindezi ene-oxidative, nokuvuvukala emithanjeni yakho ().

I-Lignans ivutshelwa ngamagciwane ohlelweni lwakho lokugaya ukudla futhi inganciphisa ukukhula kwemidlavuza eminingana - ikakhulukazi izinhlobo ezizwela ngamahomoni, njengesifuba, isibeletho nomdlavuza wendlala (,).

Imbewu yefilakisi inezakhi eziningi zezitshalo, kufaka phakathi k-Coumaric acid, i-ferulic acid, i-cyanogenic glycosides, ama-phytosterols nama-lignans. Ikakhulu, lezi ezimbili zokugcina zixhunyaniswe nezinzuzo ezahlukahlukene.

Ukwehla kwesisindo

Imbewu yefilakisi ingaba wusizo njengengxenye yokudla kwesisindo.

Ziqukethe ifayibha encibilikayo, eba yizinamathela kakhulu uma ixutshwe namanzi.

Le fiber iye yaboniswa ukuthi iyasebenza ekucindezeleni indlala kanye nezifiso, okungahle kube nokukhuthaza ukulahleka kwesisindo (,).

Ukubuyekezwa kwezifundo ezilawulwayo kuphethe ngokuthi imbewu yefilakisi ikhuthaza ukwehla kwesisindo kubantu abakhuluphele ngokweqile nabakhuluphele. Labo abafake imbewu ekudleni kwabo balahlekelwe isilinganiso samakhilogremu ayi-2.2, uma kuqhathaniswa neqembu elilawulayo ().

Ukuhlaziywa kukhombise nokuthi ukwehla kwesisindo kuvame ukuba kukhulu ezifundweni ezihlala isikhathi esingaphezu kwamasonto ayi-12 naphakathi kwalabo abadle ngaphezu kwama-gramu angama-30 wembewu yefilakisi ngosuku ().

Imbewu yefilakisi iqukethe i-fiber encibilikayo, engakhuthaza ukulahleka kwesisindo ngokunciphisa indlala nokunciphisa izifiso.

Impilo yenhliziyo

Imbewu yefilakisi ihlotshaniswe nezinzuzo ezinkulu zempilo yenhliziyo, ikakhulu kubangelwa okuqukethwe kwayo kwama-omega-3 fatty acids, lignans, kanye nefayibha.

I-cholesterol yegazi

I-cholesterol ephezulu yegazi iyisici esaziwa kakhulu sengozi yesifo senhliziyo. Lokhu kuyiqiniso ikakhulukazi nge-cholesterol ene-LDL (embi) ye-cholesterol ().

Izifundo zabantu zibonisa ukuthi ukusetshenziswa kwansuku zonke kwembewu yefilakisi - noma uwoyela wefilakisi - kungehlisa i-cholesterol ngo-6-11%.

Lezi zifundo zikhomba nokwehliswa okungu-9-18% enanini lezinhlayiya ze-LDL (ezimbi) ze-cholesterol (,,,).

Lokhu kusekelwa yizifundo zezilwane ezibonisa ukuthi imbewu yefilakisi ingathuthukisa amazinga e-cholesterol nokwakheka kwamafutha egazi (, 41,,,).

Lezi zinhlamvu zingasiza kakhulu lapho zisetshenziswa kanye nemithi yokwehlisa i-cholesterol.

Ucwaningo olulodwa lwezinyanga eziyi-12 luthole ukuthi imbewu yefilakisi idale ukwehliswa okungaphezulu ngo-8.5% kwe-cholesterol ye-LDL (embi), uma kuqhathaniswa neqembu elilawulayo ().

Umphumela wokwehlisa i-cholesterol kucatshangwa ukuthi ubangelwa i-fiber ephezulu kanye nokuqukethwe kwe-lignan embewini yefilakisi.

Lezi zinto zibopha nge-cholesterol ecebile ye-cholesterol futhi ziyise emgudwini wokugaya ukudla. Lokhu kunciphisa amazinga e-cholesterol emzimbeni wakho ().

Omega-3 okunamafutha acid

Ama-omega-3 fatty acids abalulekile. Zingaba nezinzuzo zezici ezahlukahlukene zempilo yenhliziyo, kufaka phakathi ukusebenza kweplatelet yegazi, ukuvuvukala, nomfutho wegazi.

Imbewu yefilakisi iphezulu kakhulu ku-omega-3 fatty acid alpha-linolenic acid (ALA).

Kuboniswe ukuthi kunciphisa ingozi yesifo senhliziyo ezifundweni zezilwane ngokunciphisa ukuvuvukala emithanjeni ().

Izifundo eziningana zixhumanisa i-ALA nengozi engezansi yokushaywa unhlangothi, isifo senhliziyo, nesifo esingapheliyo sezinso. Lezi zifundo zibonise ingozi ephansi engama-73% yokufa okungazelelwe futhi, uma kuqhathaniswa nabantu abane-ALA ephansi yokudla (,,,).

Kwesinye isifundo, abantu abanesifo senhliziyo banikezwa amagremu angu-2.9 we-ALA ngosuku unyaka owodwa. Labo abathola isengezo babenezinga eliphansi kakhulu lokufa nokuhlaselwa yinhliziyo kunabantu abaseqenjini lokulawula ().

Ama-acids e-ALA anezitshalo abonakala ezuzisa impilo yenhliziyo ngokufanayo nangamafutha wezinhlanzi, acebile ku-EPA ne-DHA (,, 55).

Ukushaya kwegazi

Ukudla imbewu yefilakisi kuyindlela ephumelelayo yokwehlisa umfutho wegazi (,,,,).

Esifundweni sezinyanga eziyi-6 kubantu abanomfutho wegazi ophakeme, labo abadla izipuni eziyi-3 (30 amagremu) wembewu yefilakisi nsuku zonke babhekana nokwehla kwe-10 no-7 mm Hg ku-systolic ne-diastolic blood pressure, ngokulandelana.

Abantu abanezinga le-systolic - inombolo ephezulu ekufundeni kwengcindezi yegazi - enkulu kune-140 mm Hg ekuqaleni kocwaningo babone ukwehla okukhulu kwe-15 mm Hg ().

Ngokwehla kwe-5 mm Hg ngakunye kwe-systolic ne-2-5 mm Hg ukunciphisa umfutho wegazi we-diastolic, ingozi yakho yokushaywa unhlangothi ilinganiselwa ukuthi yehliswe ngo-11-13% kanye nengozi yesifo senhliziyo ngo-34% (,).

Imbewu yefilakisi ingasiza ekulweni nesifo senhliziyo ngokwehlisa umfutho wegazi, ilawule i-cholesterol yegazi, futhi yenyuse amazinga akho e-omega-3 fatty acids anempilo yenhliziyo.

Ezinye izinzuzo zezempilo zembewu yefilakisi

Imbewu yefilakisi ikhonjisiwe ukuthi izuzise izici eziningi zempilo yomuntu.

Impilo yokugaya ukudla

Uhudo nokuqunjelwa kubangela ukucindezeleka okukhulu futhi kungasongela nempilo yakho.

Cishe u-2-7% wabantu e-United States babhekana nesifo sohudo esingelapheki, ngenkathi ukuqunjelwa okuphindayo kuthinta u-12-19% wabantu. Izinga lokuqunjelwa lingaphakama libe ngama-27% eYurophu, kanti abesifazane babe sengozini ephindwe kabili yabesilisa (62,).

Ucwaningo oluningi luye lwathola ukuthi imbewu yefilakisi ivimbela kokubili isifo sohudo nokuqunjelwa (,,).

Okuqukethwe kwefayibha okungancibiliki embewini yefilakisi kungeza inqwaba kudoti wakho wokugaya ukudla, kusebenza njenge-laxative nokuqeda ukuqunjelwa (, 67).

I-fiber encibilikayo kucatshangwa ukuthi ibophezela emanzini endaweni yakho yokugaya ukudla. Lokhu kubangela ukuthi ivuvuke futhi inyuse inqwaba yesitokisi sakho, ivikele isifo sohudo ().

Isifo sikashukela

Ngokwe-World Health Organisation (WHO), umuntu oyedwa kwabayishumi ubenesifo sikashukela ngo-2012 ().

Ucwaningo kubantu abanesifo sikashukela sohlobo lwe-2 lubonisa ukuthi ukufaka ngama-gramu ayi-10-20 we-flaxseed powder ngosuku izinyanga eziyi-1-2 kunganciphisa ukuzila ushukela wegazi kuze kufike ku-19.7% (, 70).

Kodwa-ke, akuzona zonke izifundo ezithola ukuthi imbewu yefilakisi iyasebenza ekulawuleni i-glucose yegazi namazinga e-insulin ().

Yize ukuxhumana phakathi kwembewu yefilakisi nohlobo 2 sikashukela kungacaci, kungathathwa njengokungezwa okuphephile nokunempilo ekudleni kwakho uma une-type 2 yesifo sikashukela ().

Umdlavuza

Ucwaningo lwe-tube-test kanye nezilwane lubonisa ukuthi imbewu yefilakisi ingavimbela ukwakheka kwezinhlobo eziningana zomdlavuza, njengalezo zekholoni, isifuba, isikhumba namaphaphu (,).

Ukukhuphuka kwamazinga egazi ama-hormone ezocansi kuye kwaxhunyaniswa nengozi eyengeziwe yomdlavuza omningi (,,).

Imbewu yefilakisi inganciphisa ngesizotha amazinga e-serum amahomoni ezocansi kwabesifazane abakhuluphele ngokweqile, okungahle kunciphise ingozi yomdlavuza webele (,).

Lezi zinhlamvu zikhonjisiwe futhi ukuthi zivikela umdlavuza wesinye (,).

Imbewu yefilakisi ingathuthukisa ukugayeka kokuqeda isifo sohudo nokuqunjelwa. Zinganciphisa nokuzila ushukela wegazi kubantu abanesifo sikashukela futhi banciphise amathuba okuba nomdlavuza amaningana.

Imiphumela emibi nokukhathazeka komuntu ngamunye

Imbewu yefilakisi eyomile ivame ukubekezelelwa kahle, futhi ukungezwani komzimba akuvamile ().

Noma kunjalo, kunconywa ukuphuza amanzi amaningi lapho udla lezi zinhlamvu.

Ama-glycosides ama-cyanogenic

Imbewu yefilakisi iqukethe imixube yezitshalo ebizwa nge-cyanogenic glycosides. Lezi zinto zingabopha izinhlanganisela zesulfure emzimbeni wakho zenze ama-thiocyanate.

Amanani amaningi we-thiocyanate angaphazamisa ukusebenza kwe-gland yakho yegilo ().

Izingxenye ezilinganiselwe mancane kakhulu amathuba okuthi zidale imiphumela emibi kubantu abaphilile. Kodwa-ke, labo abanezinkinga ze-thyroid kufanele bacabangele ukugwema inani eliphezulu lembewu yefilakisi ().

Yize umkhawulo ongaphezulu ophephile wokudla okunefilakisi ungakacaci, ucwaningo olulodwa luphethe ngokuthi izipuni eziyi-5 (50 amagremu) ngosuku ziphephile futhi zinenzuzo kubantu abaningi abaphilile ().

I-Phytic acid

Ifana nezinye izimbewu, imbewu yefilakisi iqukethe i-phytic acid.

I-Phytic acid ivame ukubizwa ngokuthi yi-antinutrient, ngoba inganciphisa ukumuncwa kwamaminerali afana ne-iron ne-zinc (85).

Noma kunjalo, i-phytic acid ayibangeli noma yikuphi ukuncipha okuhlala njalo kokumuncwa kwamaminerali futhi akuthinti noma yikuphi ukudla okulandelayo.

Ngakho-ke, lokhu akufanele kube yinto ekhathaza kakhulu - ngaphandle kwabantu abangenawo amaminerali afana nensimbi kanye / noma abalandela ukudla okungalingani.

Izinkinga zokugaya ukudla

Kubantu abangajwayele ukudla i-fiber eningi, ukufaka imbewu yefilakisi ngokushesha kakhulu kungadala izinkinga zokugaya ukudla okuncane. Lokhu kufaka phakathi ukuqunjelwa, igesi, ubuhlungu besisu, nesicanucanu.

Kungcono ukuqala ngemithamo emincane bese usebenza ngendlela efinyelela kuzipuni eziyi-1-2 (10-20 amagremu) nsuku zonke.

Ukungeza imbewu yefilakisi ekudleni kwakho nakho kungakhuphula imvamisa yokuhamba kwamathumbu, njengoba imbewu yefilakisi iyisidakamizwa semvelo.

Izingozi ngesikhathi sokukhulelwa

Yize izifundo zabantu zilinganiselwe, ochwepheshe abaningi bezempilo besaba ukuthi ukudla imbewu yefilakisi ngesikhathi sokukhulelwa kungaba nemiphumela engathandeki.

Lokhu kungenxa yama-phytoestrogens asembewini, angenza ngokufana ne-hormone yesifazane yowesifazane i-estrogen.

Ucwaningo lwezilwane lukhombisa ukuthi imbewu yefilakisi nama-lignans anefilakisi kungadala isisindo esiphansi sokuzalwa futhi kuthinte ukuthuthukiswa kohlelo lokuzala lwenzalo - ikakhulukazi uma kudliwe ngesikhathi sokukhulelwa kwasekuqaleni (,).

Akunakwenzeka ukuthi imithamo emincane yembewu yefilakisi ibe nomphumela omubi.

Kodwa-ke, ngesikhathi sokukhulelwa nokuncelisa, kunconywa ukunciphisa ukudla kwakho imbewu yefilakisi neminye imithombo yokudla yama-phytoestrogens. Lokhu kufaka nemikhiqizo ethile yesoya.

Imiphumela yokuncipha kwegazi

Imithamo emikhulu ye-omega-3 fatty acids ingaba nemiphumela yokuncipha kwegazi ().

Uma unenkinga yokopha noma uthatha izinciphisi zegazi noma eminye imithi, thintana nodokotela wakho wezokunakekelwa kwempilo ngaphambi kokufaka imbewu enkulu yefilakisi ekudleni kwakho (,).

Imbewu yefilakisi ingadala izingqinamba ezincane zokugaya ukudla. Ziqukethe izinhlanganisela zezitshalo ezingathinta kabi abanye abantu futhi ezingathathwa njengeziphephile ekusetshenzisweni komthamo omkhulu ekukhulelweni kokuqala.

Okubalulekile

Imbewu yefilakisi idume kakhulu ngenxa yokuqukethwe kwayo okuphezulu kwama-omega-3 fatty acids, i-fiber, nezinye izinhlanganisela zezitshalo, ezibhekele izinzuzo eziningi zembewu.

Zingasiza ukwehla kwesisindo futhi zithuthukise ukulawulwa kukashukela egazini, kanye nenhliziyo nempilo yokugaya ukudla.

Uma ufuna ukukhulisa impilo yakho ngalezi zindawo ezinamandla amancane, ungazithenga endaweni yangakini noma ku-inthanethi.