Ngaphezu kwezakhiwo zabo zokulwa nokuvuvukala, ama-omega-3 acids nawo adlala indima ebalulekile ekusetshenzisweni kwamafutha. I-10g kuphela (isipuni) ye-flaxseed yomhlabathi ngosuku ivumela umzimba ukuba ushise amafutha ngokuphumelelayo. Lokhu kuyasiza ukwazi kulabo abafuna ukunciphisa umzimba, kanye nabasubathi abadinga ukonga ukusetshenziswa kwe-glycogen kusuka kuzicubu zemisipha. Lapho umzimba ujwayela ukusebenzisa amafutha awo njengamafutha, ngokuzivocavoca njalo nokudla okufanele, ukukhuthazela kukhula kakhulu. Ukuze uqonde kangcono indima ye-omega-3 acids, ake siqhathanise abasubathi ababili abasesimweni esifanayo somzimba. Enye yazo ithembele kuphela emandleni omzimba wayo okushisa ama-carbohydrate, kuyilapho enye “iminza” umzimba wayo namafutha eqophelo eliphezulu. Umsubathi wokuqala uzokwazi ukuqongelela i-glycogen eyanele ihora nesigamu kuphela sokuqeqeshwa, emva kwalokho uzodinga ukudla futhi, ngaphandle kwalokho ukuqina kokuqeqeshwa kwakhe kuzokwehla kakhulu. Umsubathi wesibili, okudla kwakhe kuhlanganisa ukudla okucebile ku-Omega-3 ne-Omega-6 acids, uzokwazi ukuthola amandla oqweqwe lwawo lwamafutha. Lokhu kusho ukuthi unemithombo emibili yamandla, ngakho-ke, ngesikhathi sokuqeqeshwa, i-glycogen izodliwa kabili kancane kancane, okumenza akhuthazele futhi abe mncane kakhulu. I-Flaxseed nayo iqukethe i-potassium eningi, okuyi-electrolyte - inesibopho sokusebenza kahle kwemisipha ngesikhathi sokuzikhandla ngokomzimba. I-Potassium ikhishwa emzimbeni ngomjuluko, ngakho-ke abasubathi kudingeka bahlale begcwalisa izindawo zabo ze-potassium. Ngaphezu kwalokho, i-potassium ilawula ibhalansi yoketshezi emzimbeni ngokusiza amangqamuzana agcine umswakama. Imbewu yefilakisi iqukethe kokubili i-fiber encibilikayo nengancibiliki. Ifayibha encibilikayo isiza ukubambezela ukumuncwa kwama-carbohydrates egazini, okubuye kusize ukulawula amazinga e-insulin egazini nokugcina amazinga amandla. Ifayibha encibilikayo inika umuzwa wokugcwala futhi “icisha” umuzwa wendlala. Ngakho-ke, abantu abafuna ukunciphisa umzimba bangafaka ukudla okune-fiber encibilikayo ekudleni kwabo. I-Insoluble fiber igcina uhlelo lokugaya ukudla lunempilo. Ihlanza amathumbu futhi isiza umzimba ukususa ubuthi. Imbewu yefilakisi nayo inomphumela wokulwa nokuvuvukala. Kuwukudla okuphelele okuqukethe amaprotheni aphelele, ama-amino acid abalulekile nama-enzyme adonswa kalula ngumzimba futhi athuthukise ukusebenza kwamasosha omzimba. Kungcono ukuthenga ama-flaxseeds, hhayi ama-flaxseed meal. Imbewu ephelele kuphela iqukethe amafutha anempilo, imisoco, amavithamini namaminerali. Ufulawa utholakala ekhekheni ngemva kokukhishwa kwamafutha futhi usetshenziswa embonini ye-confectionery. Thenga ama-flaxseeds, uwagaye ku-grinder yekhofi, futhi uwagcine esiqandisini esitsheni esivalwe ngokuqinile (kufika ezinyangeni ezi-3). Kubaluleke kakhulu ukugaya ama-flaxseeds, ngoba ngenxa yegobolondo eliqinile, imbewu yonke ayigayiwe ngumzimba. Ukuhumusha: Lakshmi
2022-11-11