Imbewu yeFlakisi ungayithatha njani ukunciphisa umzimba? Kuzo zonke iindlela ezinokuthenjwa zokunciphisa umzimba, umhlaba owenziwe ngeflakisi ukunciphisa umzimba yenye yezona zinto zinokutya okukunceda ukuncipha. Ityetyiswe ngefayibha, iOmega 3 fatty acids, kunye nee-antioxidants, iflakisi yonyusa ukusebenza komzimba wakho ekulahlekeni komzimba. Ezi mbewu zincinci zimdaka ngombala zifunyanwa kwisityalo seflakisi, ifayibha esetyenziselwa ukuvelisa iflakisi.
Ngaba imbewu yeflakisi inceda njani ekulahlekeni kwesisindo?
Imbewu yeflakisi yokunciphisa umzimba
Njengoko besesitshilo apha ngasentla, imbewu yeflakisi idlala indima ebalulekileyo ekutyeni kwakho ukuba ufuna ukunciphisa umzimba kunye / okanye ukulawula ubunzima bakho. Oku kubangelwa ngumxholo wefayibha ephezulu. Ifayibha ikunceda uzive ugcwele, nto leyo ethi ikhokelele ekutyeni okusezantsi kwekhalori yemihla ngemihla.
Ngamanye amagama, imbewu yeflakisi inceda ukucinezela umdla wakho wokutya ngokukunika imvakalelo yokugcwala ngokulula nangokukhawuleza. Awudingi kutya ukutya okuninzi ukwanelisa indlala yakho. Ukuba uthambekele ekutyeni phakathi kokutya kwaye ufuna ukunciphisa ukutya okutya, imbewu yeflakisi ilungile ekulawuleni ukutya kwakho. Ukuba uyazibuza ukuba ungayitya njani imbewu yeflakisi ukunciphisa umzimba, ungazifaka kwizidlo zakho, ngakumbi kwisidlo sakusasa.
Olunye uphononongo lufumanise ukuba indlala, kunye nokutya ngokubanzi, kunokuncitshiswa ngokufaka nje iigram ezi-2,5 zembewu yeflakisi yomhlaba kwiziselo. Kungenxa yokuba imbewu yeflakisi ityebe kakhulu kwifayibha enyibilikayo, ecothisa ukwetyisa esiswini, esenza iihormone ezahlukeneyo ezilawula ukutya. Oku ke kukwenza uzive ngathi ugcwele.
Ukongeza, emva kokujonga kwakhona izifundo ezingama-45 ezahlukeneyo ngo-2017, abaphandi bagqiba kwelokuba ukubandakanya yonke iflakisi ekudleni kwakho kungakhokelela ekunciphiseni umjikelezo wesinqe, ubunzima bomzimba, kunye nesalathiso sobunzima bomzimba (BMI).
Uyithatha njani imbewu yeflakisi
Uyithatha njani imbewu yeflakisi? Abaninzi kuthi bayayazi loo nto Imbewu yeflakisi yomhlaba zisebenza ngakumbi ukunciphisa umzimba. Kungenxa yokuba imbewu yeflakisi epheleleyo yenza kube nzima kwinkqubo yokwetyisa ukufunxa zonke izondlo ezikhoyo kuzo. Kwelinye icala, imbewu yeflakisi yomhlaba ifunxwa ngokulula kwaye kukho ithuba elingcono lokuba uza kufumana amafutha, iiprotein, kunye nefayibha yokutya ekhoyo kuzo.
Zingaphi iimbewu zeflakisi ozifunayo ukuze unciphise umzimba?
Imbewu yeflakisi emanzini. Njengoko imbewu yeflakisi ityebile kwizondlo, icephe elinye lanele. Ngokutsho kweengcali zempilo, icephe lembewu yeflakisi ngosuku lukunceda ukunciphisa umzimba. Oku kuphucula impilo yakho iyonke.
Uyitya njani imbewu yeflakisi
Uyithatha njani iflakisi. Zininzi iindlela zokutya iflakisi. Zingatyiwa ziphele okanye umhlaba. Banokuthathwa ngohlobo lweoyile edibeneyo. Ungazizama ezi ukuba ufuna ukufaka imbewu yeflakisi kwisidlo sakho semihla ngemihla:
- Umhlaba otshisayo okanye imbewu yeflakisi epheleleyo, okanye njengeoyile kwisinxibo sakho sesaladi
- Yongeza imbewu yeflakisi kwiyogathi
- Nciphisa imbewu yeflakisi kumqolo wesidlo sakusasa okanye kwisitya se-oatmeal
- Yongeza imbewu yeflakisi kwii-smoothies. Oku kukwaqinisa ukungqinelana kwentshukumo.
- Sebenzisa imbewu yeflakisi kwiimpahla zakho ezibhakiweyo ezinje ngeicookies, isonka kunye neemuffins
- Yongeza imbewu yeflakisi kwiitya zakho zenyama njengenkukhu, inyama yenkomo kunye nentlanzi
- Yongeza nje imbewu yeflakisi kumanzi okusela
Ezi ziindlela ezimbalwa ezithandwayo zokusebenzisa imbewu yeflakisi. Unokuzama iindlela ezahlukeneyo ngokwakho.
Uyigaya njani imbewu yeflakisi
Ukufumana izibonelelo ezipheleleyo zeflakisi, kufuneka uyigaye. Ungathenga imbewu yeflakisi yomhlaba kwicandelo lokutya kwivenkile ethengisa ukutya. Ihlala ibhalwe njengeflakisi yomhlaba. Ukuba uthenga imbewu yeflakisi epheleleyo, yigaye nge grinder yekofu okanye iprosesa encinci yokutya. Gaya kwi-cornstarch ehambelanayo okanye umgubo ococekileyo. Ifriji emva kokugaya.
Uyithatha njani imbewu yeflakisi yokuqhinwa
- Ngaphezulu (okanye imbewu yeflakisi) inokunceda ekuqunjelweni kwaye ingumthombo omkhulu wefayibha, ii-antioxidants, kunye ne-omega-3 fatty acids.
- Enye icephe elimdaka kunye negolide lembewu yeflakisi ine-2.8 g yefayibha, zombini inyibilikile kwaye ayinakunyibilika.
- Uninzi lwefayibha lufumaneka kwikhoba lembewu yeflakisi, kwaye imbewu yeflakisi yomhlaba iyacetyiswa ngokubanzi ukuba ibe lula ukufunxa ifayibha.
- Kulula ukongeza imbewu yeflakisi kwii-smoothies, ngaphezulu kweesaladi, okanye kwi-oatmeal.
Iipropati zembewu yeflakisi
Ifayibha yokutya
Imbewu yeflakisi ingumthombo omkhulu wefayibha yokutya. Ifayibha yokutya ihlelwa ngokweendidi ezimbini: inyibilike kwaye inyibilike. Ifayibha enyibilikayo ivelisa into efana nejeli ethi, xa ifunyenwe kunye neencindi zokugaya kunye namanzi, icothise ukufunxwa kokutya kwikholoni kwaye, ikwenze uzive ugcwele ixesha elide. Ifayibha engenakunyibilika inceda ukukhuthaza ukubola kwebacteria, exhasa impilo yokugaya ukutya kunye nokunyusa izinga lokucola.
Ii-acid ezifanelekileyo
Isizathu sokuba babizwa ngokuba zii-acid ezifanelekileyo kukuba banokufumaneka kuphela kwimithombo yokutya esempilweni. Imbewu yeflakisi ilayishwe ngee-acid ezimbini ezifanelekileyo, i-omega-3 kunye ne-omega-6. Ezi asidi zinamanqatha zibalulekileyo zifunyenwe kwimbewu yeflakisi ziguqulwa zaba yiphospholipids, eyinxalenye yobume bembumba yeseli.
Nje ukuba ungene, i-omega-3 kunye ne-omega-6 fatty acids ziguqulwa zenziwa i-prostaglandin, ethi ilinganise imetabolism. Iiprostaglandins ezivela kwi-omega-3 fatty acids zinceda ukunciphisa ukudumba. Ukudumba kunokubangela ukutyeba, njengoko kunokwandisa uxinzelelo lwe-oxidative.
Iiprotheni
Imbewu yeflakisi ityebile kwiiproteni. Ke xa usitya itispuni lembewu yeflakisi, kunye nefayibha yokutya, umxholo weprotein ucinezela umdla wakho wokutya. Oku kuthintela ukuba utye kakhulu, okukunceda ukunciphisa umzimba.
Antioxidants
Antioxidants, ekwabizwa ngokuba ziilignans, zininzi kwimbewu yeflakisi. Nangona bengenalo ikhonkco ngqo ekulahlekeni kobunzima, baphucula ukusebenza kweseli njengoko umzimba wakho utshisa amanqatha. I-Lignans ikwabonelela ngenkxaso yesondlo kwaye ikhusele kwi-radicals yasimahla.
Ungayitya njani imbewu yeflakisi?
- Nciphisa ezinye iifleksi kwi-cereal ebandayo. Ungayixuba kunye ne-cereal eshushu njenge-oatmeal.
- Unokongeza icephe elinye lembewu yeflakisi kwi-smoothie yakho.
- Unokusebenzisa ioyile yeflakisi ukwenza i-omega-3 vinaigrette yayo nayiphi na isaladi.
- Sebenzisa imbewu yeflakisi kwi-tuna, inkukhu, okanye isaladi yokunxiba.
- Gcoba iisobho ngepunipoon yembewu yeflakisi yomhlaba. Baza kukunika incasa encinci ye-nutty kunye ne-crunch emnandi.
- Hlanganisa imbewu yefleksi yomhlaba kwi-casserole enomdla, isilili, okanye i-stew.
- Yongeza imbewu yeflakisi yomhlaba kwi-muffin batter, isonka, iicookies, kunye neekeyiki.
Ezinye izibonelelo zembewu yeflakisi
- Ayinayo i-cholesterol kwaye ke ilungile nakwintliziyo.
- Ngumthombo olungileyo wefayibha, unceda ekwetyisweni nasekuthinteleni ukuqhina.
- Imbewu yeflakisi inezinye izakha mzimba ezimbalwa, ukongeza kwiprotein, i-magnesium, i-calcium, i-phosphorus, i-omega 3 kunye ne-lignin.
- Ukusetyenziswa rhoqo kwembewu yeflakisi kulungele ulusu.
- Imbewu yeflakisi ikwathintela umhlaza kwaye iququzelele ukwehla kobunzima.
- Iilignans ezikhoyo kuzo zinceda ukulwa amanqanaba aphezulu e-estrogen. Oku kunceda nokugcina amanqanaba e-hormone alinganayo.
- Imbewu yeflakisi ikwakhuthaza neenwele ezisempilweni.
- Banxulunyaniswa nokunciphisa uxinzelelo lwegazi.
- Zisezantsi kwi-LDL (lipoproteins) okanye kwi-cholesterol embi.
Izibonelelo ezifakwe iflakisi
Njengoko besesitshilo, izibonelelo ze-flaxseed zininzi. Oku kuthathwa njengokutya okuphezulu, okuthetha ukuba baneempawu ezininzi ezisempilweni, ezibenza babaluleke kukutya kwethu kwemihla ngemihla. Sixoxa ngezi zibonelelo ngokweenkcukacha zingezantsi.
Imbewu yeflakisi ityebile kwi-omega-3 fatty acids
I-Omega-3 fatty acids zizinto ezinamafutha acid ekufuneka umzimba wakho usebenze ngokugqibeleleyo, kwaye imbewu yeflakisi yimithombo efanelekileyo yezi. Ezi mbewu zityebile kwi-alpha-linolenic acid okanye i-ALA, eluhlobo lwe-omega-3 fatty acid esekwe ikakhulu kwizityalo. I-ALA ayiveliswa ngokwendalo ngumzimba wakho, ke kuya kufuneka uyifumane kwimithombo yangaphandle efana nokutya okutyayo.
Izifundo ziye zafumanisa ukuba ukusetyenziswa kwe-ALA kunxulunyaniswa nomngcipheko osezantsi wokuhlaselwa sisifo sentliziyo kunye nemivumbo.
Imbewu yeflakisi inezakha mzimba ezininzi
Izityalo zeflekisi sesinye sezona zivuno zindala kwaye ziziindidi ezimbini ezahlukeneyo: umdaka negolide. Nangona kunjalo, zombini zinesondlo ngokulinganayo. Nokuba icephe nje elinye lembewu yeflakisi yomhlaba iqulethe malunga neekhalori ezingama-37, i-1.3 yeeprotheyini, i-2 gram yeecarbohydrate, i-1.9 yeigremu zefayibha, iigrama ezi-3 zamafutha onke, i-0.3 yeegramu zamafutha agcweleyo, iipesenti ezisi-8 zeRDI zevithamini B1., Iipesenti ezi-2 ze-RDI zevithamini B6, ezi-2 zeepesenti ze-RDI kwifomathi, iipesenti ezi-2 ze-RDI zentsimbi, iipesenti ezi-2 ze-RDI zekhalsiyam, iipesenti ezisi-7 ze-RDI yemagniziyam kunye nezinye izakha mzimba.
Iiflagi zinokunceda ukunciphisa umngcipheko womhlaza
Imbewu yeflakisi ityebe kakhulu kwilignans, eziyimixube yezityalo ezineepropathi ze-estrogen kunye ne-antioxidant. Zombini ziyaziwa ukunciphisa umngcipheko wokuphuhlisa iintlobo ezahlukeneyo zomhlaza kwaye zikwanceda kakhulu ekuphuculeni impilo iyonke. Umxholo we-lignan kwimbewu yeflakisi unyuke waya kuma-8000 amaxesha aphezulu xa kuthelekiswa nokunye ukutya kwezityalo.
Izifundo zibonise ukuba ukusetyenziswa kwemihla ngemihla kwembewu yeflakisi kunokubangela umngcipheko ophantsi wokuba nomhlaza webele, umhlaza webele, umhlaza kunye nomhlaza wolusu. Kule mibini idlulileyo, uphando olongezelelweyo luyafuneka.
Imbewu yeflakisi inokuhlisa uxinzelelo lwegazi
Phakathi kwezibonelelo ezininzi zembewu yeflakisi, enye kukuba banokukunceda ukunciphisa uxinzelelo lwegazi. Olunye uphononongo lufumanise ukuba abo batya iigram ezingama-30 zembewu yeflakisi yonke imihla kangangeenyanga ezintandathu bafumana ukwehla koxinzelelo lwegazi nge-10 mmHg, ngelixa uxinzelelo lwegazi lwabo lwe-diastolic lwehla nge-7 mmHg. Kwizifundo ezazisele zithatha amayeza oxinzelelo lwegazi, ukwehla koxinzelelo lwegazi kwakungaphantsi.
Imbewu yeflakisi ityebile kwiprotein esemgangathweni.
Imbewu yeflakisi iqulethe iiproteni zezityalo ezisemgangathweni ophezulu ezininzi ezityebile kwi-asidi ye-glutamic, i-aspartic acid, kunye neeamino acid. Izifundo ezahlukeneyo zibonise ukuba iprotein yeflakisi inokuphucula kwaye yomeleze amajoni omzimba, kuthintele ukukhula kwethumba, amanqanaba asezantsi e-cholesterol, kunye neepropathi zokubulala ukungunda.
Imbewu yeflakisi inokuhlisa amanqanaba e-cholesterol
Izibonelelo zembewu yeflakisi zibandakanya ukukwazi kwabo ukuphucula i-cholesterol. Uphononongo lwabantu abane-cholesterol ephezulu bafumanisa ukuba abo batya umgubo weflakisi yonke imihla kangangexesha leenyanga ezintathu bafumana amanqanaba e-cholesterol esezantsi ukuya kuthi ga kwi-17%, ngelixa i-cholesterol embi ye-LDL yehliswe phantse ngama-20%.
Olunye uphononongo lufumanise ukuba abantu abanesifo seswekile bafumana ukunyuka nge-12% ye-cholesterol elungileyo ye-HDL xa bethatha icephe lomgubo weflakisi yonke imihla kangangenyanga. Oku kuthetha ukuba imbewu yeflakisi ikwangcono kubantu abane-2 yeswekile.
Imbewu yeflakisi inokunceda ukunciphisa umzimba kunye nolawulo
Izibonelelo zeflakisi yokulahleka kobunzima lolunye uncedo lokubandakanya lembewu iphambili njengenxalenye yokutya kwakho kwemihla ngemihla. Ukuba ufuna ukunciphisa umzimba, imbewu yeflakisi inokuba yeyona ntlanzi intle kuwe njengoko inokukunceda ugcine ukulamba.
Iziphumo zembewu yeflakisi
Nangona izibonelelo zembewu yeflakisi zininzi, zisenokungabi zezomntu wonke. Ngokomzekelo, abantu abanezifo zesibindi (IBD) okanye isifo sengqondo sesifo (IBS) kufuneka bahlale kude nembewu yeflakisi. Kungenxa yokuba banokuthi basebenze njenge-laxatives kwaye bacaphukise iindonga zekolon, ezinokukhokelela ekuvukeleni kwaye, kwezinye iimeko ezibi, kude kuphume negazi.
Kukwacetyiswa ukuba abo bafumana ukungalingani kwehomoni okanye i-endometriosis akufuneki batye imbewu yeflakisi njengoko benokulinganisa iimpembelelo ze-estrogen emzimbeni.
Isishwankathelo
Imbewu yeflakisi yimbewu ephezulu enezibonelelo ezininzi kwimpilo yakho iyonke kwaye inokukunceda ukunciphisa umzimba. Banikezela ngesixa esikhulu sezakhamzimba, ngaloo ndlela beqinisa amajoni omzimba kunye nokuthintela ukukhula kwezifo ezahlukeneyo. Elona candelo lililo kukuba zinokutyiwa ngeendlela ezahlukeneyo, ziphelele okanye umhlaba.
Nangona kunjalo, kubalulekile ukuba uqaphele ukuba aba asingobenzi bemimangaliso. Kuya kufuneka uqiniseke ngokutya okusempilweni kunye nokuzilolonga rhoqo ukuba ufuna ukunciphisa umzimba ngokukuko.
Imibuzo Ebuzwa Rhoqo (FAQ)
Q. Zithini izibonelelo zembewu yeflakisi?
A: I-lignans kunye ne-omega 3 fatty acids ezikhoyo kwimbewu yeflakisi zinceda ukunciphisa uxinzelelo lwegazi kunye nokuthintela ukutya kakhulu. Ngaphandle koko, ikwalungile kulusu kwaye inezinto ezichasene nomhlaza. Q. Singayitya imbewu yeflakisi eluhlaza?
A: Ewe, sinako. Nangona kunjalo, kufuneka zihlafunwe kakuhle ngaphambi kokuginya. Q. Ngaba i-flaxseed ilungile ukunciphisa umzimba?
A: Imbewu yeflakisi inokuba yibhonasi eyongeziweyo kwinkqubo yokulahleka kwesisindo ngenxa yobukho befayibha, amafutha asempilweni, kunye nepropathi yabo yokuhlutha. Q. Ngaba iflakisi ikunceda ukuba ulahlekelwe ngamanqatha esisu?
A: Hayi, imbewu yeflakisi ayinakukunceda ukunciphisa amafutha kuyo nayiphi na indawo emzimbeni. Oko kwathethi, akufuneki ujonge ukunciphisa indawo, kuba kunokuba mpilweni kakhulu. Q. Ngaba imbewu yeflakisi ekrwada inetyhefu?
A: Imbewu yeflakisi eluhlaza ayinetyhefu. Ukuba awuyinyamezeli imbewu eluhlaza yeflakisi, unokuyosa kubushushu obuphantsi, uyicole uyitye. Abo bane-IBS kunye nezinye iingxaki zesisu kufuneka babonane nogqirha okanye isondlo ngaphambi kokutya imbewu yeflakisi eluhlaza.
Iziqulatho
- Imbewu yeflakisi yokunciphisa umzimba
- Uyithatha njani imbewu yeflakisi
- Zingaphi iimbewu zeflakisi ozifunayo ukuze unciphise umzimba?
- Uyitya njani imbewu yeflakisi
- Uyigaya njani imbewu yeflakisi
- Uyithatha njani imbewu yeflakisi yokuqhinwa
- Iipropati zembewu yeflakisi
- Ifayibha yokutya
- Ii-acid ezifanelekileyo
- Iiprotheni
- Antioxidants
- Ungayitya njani imbewu yeflakisi?
- Ezinye izibonelelo zembewu yeflakisi
- Izibonelelo ezifakwe iflakisi
- Imbewu yeflakisi ityebile kwi-omega-3 fatty acids
- Imbewu yeflakisi inezakha mzimba ezininzi
- Iiflagi zinokunceda ukunciphisa umngcipheko womhlaza
- Imbewu yeflakisi inokuhlisa uxinzelelo lwegazi
- Imbewu yeflakisi ityebile kwiprotein esemgangathweni.
- Imbewu yeflakisi inokuhlisa amanqanaba e-cholesterol
- Imbewu yeflakisi inokunceda ukunciphisa umzimba kunye nolawulo
- Iziphumo zembewu yeflakisi
- Isishwankathelo
- Imibuzo Ebuzwa Rhoqo (FAQ)
- I-Linden Tea-Sebenzisa, iiPropati kunye neziBonelelo zezeMpilo
- Iivithamini zokulahleka kweenwele ezisebenzayo
- Iimveliso ezili-10 eziphezulu zokukhula kweenwele ze ...
- Izibonelelo zeCinnamon, ilungele ntoni iTi yeCinnamon?
- Imbewu yeChia ukunciphisa umzimba ngokukhawuleza Super ngempumelelo!
- Luisa Herb, Izibonelelo, iipropathi kunye nokuba yeyiphi