Okuqukethwe
1. I-flaxseed: izinzuzo.
Izinzuzo zezempilo zamafilakisi zaziwa isikhathi eside. Kepha kusanda kubizwa ngokuthi yi-superfood. Futhi konke kungenxa yokuthi imbewu yefilakisi inomphumela omuhle futhi owelaphayo emzimbeni womuntu. Manje yini ekhetheke kangaka ngefilakisi?
Imbewu yefilakisi iwumkhiqizo omangalisayo. Iyaziswa kakhulu njengoba ibukelwa phansi. Kungenzeka kanjani lokhu? Konke kulula kakhulu. Okhokho bethu babebonga ifilakisi (bekhuluma ngefayibha) njengezinto zokuphila kwansuku zonke - bathunga izingubo, useyili, benza iphepha, bakhipha ngalo - futhi njengomkhiqizo (ukukhuluma ngamafutha), owawusetshenziselwa ukudla nezinjongo zobuchwepheshe. Izici ezizuzisayo zamafilakisi zazihlaba umxhwele kangangoba, ngokwesibonelo, abaseBabiloni lasendulo (eminyakeni eyizinkulungwane ezi-5 eyedlule) batshala umhlaba wonke ngefilakisi, futhi ngomyalo weNkosi yamaFrank Charlemagne (ngekhulu le-VIII), bonke abantu bezwe lakhe ngaphandle Fail yengeze imbewu yefilakisi ekudleni kwabo.
Kodwa-ke, ezweni lanamuhla, kuze kube yisikhathi esithile, ifilakisi yayisetshenziselwa izinhloso zasekhaya (njengezinto zemvelo, eziwugqinsi), ngasizathu simbe izakhiwo zayo ezizuzisayo sezifiphele ngemuva, noma ngemuva. Konke kushintshile ngokufika kwendlela yokuphila enempilo. Izindlela zokuphila ezinempilo ezihlale zibheke ama-superfoods zikhumbule imbewu yefilakisi.
Izinzuzo zemifino yefilakisi yabantu zihlaba umxhwele kangangokuba i- "regalia" efanelekile ibuyele ngokushesha kulo mkhiqizo. Ngaphezu kwalokho, i-flaxseed yaqala ukubizwa ngokuthi "Umuthi wekhulu le-XXI".
2. Kungani i-flaxseed ibhekwa njengokudla okuphezulu?
I-Superfood yigama elinikezwe ukudla okunokuqukethwe okuphezulu kwezakhamzimba, okungatholakali kwenye indawo emvelweni ngokwesilinganiso esinjalo. Ngokusobala, ekuhumusheni kususelwa kwisiLatini igama elithi “ifilakisi” (okusho ukuthi “okuwusizo kakhulu”) alikho nelilodwa inkohliso. Yize usayizi wayo ungaphezu kwesizotha, iflakisi liqukethe amavithamini, ama-antioxidants namaminerali ngobuningi futhi, okubalulekile, ngezilinganiso ezilinganiselwe ngokuphelele.
Imbewu yefilakisi icebile kakhulu ngezithako ezisebenza ngokudla okunezinto eziphilayo kangangokuba ifanelwe ngokufanele isihloko se-superfood. Uma wazi ukwakheka kwalo mkhiqizo, ngeke uphinde ube nombuzo "Ziyini izinzuzo zezempilo zefilakisi?"
I-flaxseed iqukethe:
- ama-amino acid abalulekile (i-lysine, i-threonine, i-valine, i-methionine, i-isoleucine, i-leucine, i-phenylalanine, i-histidine, i-arginine);
- i-polyunsaturated fatty acids (i-omega-3, i-omega-6, i-omega-9);
- i-cellulose;
- phytoestrogens (lignans);
- amaminerali (i-zinc, i-iron, i-potassium, i-calcium, i-magnesium, i-phosphorus, i-selenium);
- amavithamini (A, E, A, iqembu B, beta-carotene);
- ama-antioxidants.
Zonke lezi zinto ziyadingeka emzimbeni womuntu impilo ejwayelekile. Ukungabikho / ukungabi bikho kwanoma iyiphi yazo kungadala ukuphazamiseka ekusebenzeni kwesitho noma kohlelo futhi kuholele ekwakhekeni kwezifo ezimbi. Ngakho-ke, ukusetshenziswa kwama-flaxseeds ngokulinganisela kusebenza njengendlela ephumelelayo yokwelapha.
Ukusetshenziswa nezinzuzo zefilakisi.
Kubonakala sengathi ngokwakhiwa okuhlaba umxhwele kangaka, umkhiqizo kufanele ube nenani lamandla aphezulu. Kepha nalapha futhi, izimanga ezifakwe ifilakisi - zinama-kilojoule amancane (ama-210 kcal nge-100 g yomkhiqizo), okwenza izazi zokudla nabantu babuke ngokucophelela isisindo sabo sijabule ngendlela emangalisayo.
Izici eziyinhloko ze-flaxseed:
- kusebenze amathumbu;
- yehlisa i-cholesterol (ivimbela i-atherosclerosis);
- normalizes ingcindezi;
- ivikela umdlavuza;
- inemiphumela yokulwa nokuvuvukala;
- kuqinisa amasosha omzimba;
- uhlanza umzimba wobuhlungu nobuthi.
Konke kuhlelekile.
Izinzuzo zamathumbu ze-flaxseed zitholakala ku-fiber yokudla. Uma ukuthakwa kwansuku zonke kwefayibha kungu-25-38 g, khona-ke ukukhonzwa okukodwa kwe-flaxseed kuqukethe i-8 g) Ngenxa yefayibha, ifilakisi "likhahlela" ukusebenza kwamathumbu futhi lisize ekuchitheni. Futhi, imbewu yefilakisi imboza ulwelwesi lwesisu nomphimbo, ngaleyo ndlela isize ekwelapheni i-gastritis nezilonda. Ngaphezu kwalokho, imbewu yefilakisi (noma kunalokho amafinyila abo) anomphumela onamandla wokulwa nobuthi nomunce, esiza umzimba ukuqeda impilo yawo futhi ulahle ubuthi nobuthi.
Akuyona imfihlo ukuthi iningi labantu emhlabeni alifi ezingozini zezimoto, futhi hhayi ngisho nangomdlavuza, kodwa ngenxa yezifo zesistimu yenhliziyo. Muva nje, ucwaningo lushicilelwe kwi-European Journal of Clinical Nutrition efakazele izinzuzo zefilakisi zomzimba. Ekuhlolweni, amavolontiya angama-59 (abesilisa abaneminyaka ephakathi nendawo) bangeze uwoyela we-flaxse ekudleni kwabo izinyanga ezine. Ngemuva kwamasonto awu-12, kwatholakala ukuthi umfutho wegazi wabo wehlile. Okungukuthi, umfutho wegazi ophakeme, njengoba wazi, ungumshushisi wesifo senhliziyo noma sohlangothi.
I-flaxseed izibonakalisile ingumkhiqizo onganciphisa amazinga eglucose egazini futhi ubuyisele amaseli we-beta amanyikwe (umsebenzi wawo omkhulu ukukhiqiza i-insulin).
Izinzuzo ze-flaxseed zamadoda zilula kakhulu ukuzichaza. Kuvela ukuthi i-flaxseed iqukethe izinto ezisebenzayo ezinganciphisa kakhulu izinga lokukhula kwamangqamuzana omdlavuza wesinye. Ngaphezu kwalokho, phakathi neminyaka eminingi yocwaningo, ososayensi abavela eNyuvesi yase-Iowa bathole ukuthi abesilisa abengeza ifilakisi ekudleni kwabo banamazinga ejwayelekile we-cholesterol egazini.
Ngenxa yokuqukethwe okuphezulu kwama-polyunsaturated fatty acids (ikakhulukazi, i-omega-3), imbewu yefilakisi izifakazele kahle ohlelweni lokubhubhisa amangqamuzana omdlavuza kanye nezicubu ezibulalayo. Ucwaningo lwangaphandle lukhombisile ukuthi i-flaxseed inciphisa ubungozi be-melanoma ngamaphesenti angaphezu kuka-60%. Izinzuzo ze-flaxseed kwabesifazane kungenxa yokuba khona kwe-phytoestrogens kumkhiqizo. Emandleni e-lignans ukuvikela abesifazane kumdlavuza webele (ukusetshenziswa kwe-flaxseed kubaluleke kakhulu ngesikhathi sokunqamuka kokuya esikhathini).
Sebenzisa ngokuqapha!
Imbewu yefilakisi inomsebenzi ophakeme kakhulu, ngakho-ke, ngokusetshenziswa isikhathi eside noma lapho umthamo weqiwe, zingadala ukwanda kwezifo ezingalapheki.
Ungayisebenzisa kanjani imbewu yefilakisi.
Imbewu yefilakisi ingafakwa kumasaladi, okusanhlamvu, ama-smoothies. Ungawadla ephelele, noma ungawagaya kumshini wokugaya ikhofi abe yimpushana.
Ungathenga imbewu yefilakisi lapha.