Ukutya okunempilo - ukutya kweflakisi

Iiflekisi zimbewu encinci emdaka okanye yegolide evela kwisityalo seflakisi. Banencasa emnene kakhulu, ene-nutty kwaye bazizityebi kwifayibha kunye nezinye izakha mzimba. Imbewu yeflakisi kulula ukuyetyisa kwaye inokunika izakhamzimba ezingaphezulu kwembewu yonke, enokuthi idlule kwinkqubo yakho yokwetyisa ingagxothwanga.

Ioyile yeflakisi ivela kwimbewu yeflakisi ecofiweyo.

KUTHENI BAKULUNGELE WENA

Iiflekisi ziqulethe ifayibha, iivithamini, iiminerali, iiprotein, amafutha asezityalo asempilweni, kunye nee-antioxidants ezinceda ukuthintela ukonakala kweseli

Iiflekisi ngumthombo olungileyo wefayibha enyibilikayo kunye engenakunyibilika enceda ukugcina ukuhamba kwamathumbu rhoqo nokukhusela ukuqhina. Iiflekisi zikwangumthombo olungileyo woku:

• Iivithamini B1, B2, kunye neB6
• Ubhedu
• Iphosphorus
• Magnesium
• Manganese

Ezi vithamini kunye neeminerals zinceda ukuxhasa amandla akho, amajoni omzimba, inkqubo yeemvakalelo, amathambo, igazi, ukubetha kwentliziyo, kunye nezinye iinkqubo zomzimba.

Iiflakisi zikwacebile kwi-omega-3s kunye ne-omega-6s, eziyimfuneko enamafutha acid. Ezi zizinto ekufuneka zenziwe ngumzimba wakho kodwa ezingenakuzenzela zona. Kufuneka uzifumane kukutya okufana nokutya kwaselwandle kunye neflakisi.

Iioyile, ezinjenge-canola kunye neoyile yeembotyi zesoya, ziqulathe ii-acid ezifanayo neoyile yeflakisi. Kodwa ioyile yeflakisi iqulethe ngaphezulu. Ecaleni kokutya kwaselwandle, ioyile yeflakisi ngomnye wemithombo efanelekileyo ye-omega-3 fatty acids. Ukutya iiflakisi kunganceda ukukhulisa ii-omega-3 zakho. Nangona kunjalo, olona hlobo luphambili lwe-omega-3 efumaneka kwiiflakisi alusebenzisekanga kangako kuneentlobo ezifumaneka kwiintlanzi zaselwandle.

Isiqingatha seekhalori ezifakwe kwiflakisi zivela kumanqatha. Kodwa le ngamafutha asempilweni anceda ukukhulisa "i-cholesterol yakho elungileyo." Inani elincinci aliyi kuthintela ukulawulwa kobunzima.

Ukutya iifilakisi kubonisiwe ukunciphisa inqanaba le-cholesterol. Abaphandi bajonga ukuba ngaba ukutya ngaphezulu kwee-acid ezibaluleke kakhulu ezifumaneka kwiiflakisi kuyakuphucula uxinzelelo lwegazi, iswekile yegazi, impilo yentliziyo kunye nezinye iindawo.

Ukuba ucwangcisa ukusebenzisa imbewu yeflakisi okanye ioyile yeflakisi rhoqo, thetha nogqirha wakho. Inokuchaphazela indlela amayeza athile asebenza ngayo.

INDLELA ABALUNGISELELWE NGAYO

Iiflekisi zinokongezwa okanye zifafazwe phantse nakuphi na ukutya. Ezinye ukutya okuziinkozo, ezinje ngomdiliya omileyo, ngoku kuza nembewu yeflakisi esele ixutywe.

Ukugaya imbewu yonke kuya kukunceda ufumane uninzi lwezondlo. Ukongeza ii-flaxseeds kwisidlo sakho, yongeza iflakisi yomhlaba apha:

• Iipancakes, i-French toast, okanye enye imixube yokubhaka
• Smoothies, iyogathi, okanye iisiriyeli
• Iisobho, iisaladi, okanye izitya zepasta
• Sebenzisa endaweni yemvuthuluka yesonka

KUFUNEKA UKUFUMANA IIMPAWU

Iiflekisi zingathengwa kwi-Intanethi okanye nakweyiphi na ivenkile yokutya esempilweni. Uninzi lwevenkile ezinkulu zokutya nazo zithwala imbewu yeflakisi kumacandelo okutya endalo okanye okutya.

Thenga nje ibhegi okanye isikhongozeli seflakisi ngokupheleleyo, utyumkile, okanye usile, kuxhomekeke kubume obuthandayo. Unokuthenga ioyile yeflakisi.

Gwema imbewu yeflakisi eluhlaza nengavuthwanga.

Ukutya okunempilo - ukutya kweflakisi; Ukutya okunempilo - imbewu yeflakisi; Iindlela zokutya ezisempilweni - i-linseeds; Amashwamshwam asempilweni - imbewu yeflakisi; Ukutya okusempilweni - imbewu yeflakisi; Wellness - iflakisi

U-Khalesi S, u-Irwin C, u-Schubert M. Ukusetyenziswa kwe-flaxseed kunokunciphisa uxinzelelo lwegazi: uphononongo olucwangcisiweyo kunye nohlalutyo lwe meta lovavanyo olulawulwayo. J Isondlo. 2015; 145 (4): 758-765. IINKCUKACHA: 25740909 pubmed.ncbi.nlm.nih.gov/25740909/.

UParikh M, uNetticadan T, uPierce GN. I-Flaxseed: izinto zayo ezinobomi kunye nezibonelelo zentliziyo. NdinguJ J Physiol Intliziyo yeSekethe yePhysol. 2018; 314 (2): H146-H159. IINKCUKACHA: 29101172 pubmed.ncbi.nlm.nih.gov/29101172/.

UVannice G, uRasmussen H. Indawo ye-akhademi yesondlo kunye ne-dietetics: ukutya okunamafutha acid kubantu abadala abasempilweni. Ukutya kweJ Acad Nutrition. Ngo-2014; 114 (1): 136-153. IINKCUKACHA: 24342605 pubmed.ncbi.nlm.nih.gov/24342605/.

• Isondlo