Iimbewu ezi-6 ezisempilweni ezifanele ukutyiwa

Umxholo

• 1. Iiflekisi
• 2. Imbewu yeChia
• 3. Imbewu yeHemp
• 4. Imbewu yeSesame
• 5. Imbewu yamathanga
• 6. Imbewu kajongilanga
• Umgca osezantsi

Imbewu iqulethe zonke izinto zokuqala eziyimfuneko ukukhula zibe zizityalo ezintsonkothileyo. Ngenxa yoku, banesondlo kakhulu.

Imbewu yimithombo ephezulu yefayibha. Zinee-monounsaturated fats, ii-polyunsaturated fats kunye neevithamini ezininzi, iiminerali kunye nee-antioxidants.

Xa isetyenziswa njengenxalenye yokutya okusempilweni, imbewu inokunceda ukunciphisa iswekile yegazi, icholesterol kunye noxinzelelo lwegazi.

Eli nqaku liza kuchaza umxholo wesondlo kunye nezibonelelo zezempilo zeembewu ezintandathu ezisempilweni onokuzitya.

1. Iiflekisi

Iiflakisi, ezikwabizwa ngokuba ziilinseeds, zingumthombo omkhulu wefayibha kunye neoli ye-omega-3, ngakumbi i-alpha-linolenic acid (ALA).

Nangona kunjalo, i-omega-3 fats iqulethwe ngaphakathi kweqokobhe elingaphandle lembewu, abantu abangakwaziyo ukulicola ngokulula.

Ke ngoko, ukuba ufuna ukwandisa amanqanaba e-omega-3 akho, kungcono ukuba utye iflakisi (umhlaba), ().

I-ounce enye (28-gram) esebenza ngeflakisi iqulethe umxube obanzi wezakhamzimba (3):

• Iikhalori: 152
• Ifayibha: 7.8 iigrem
• Iprotheni: 5.2 iigram
• Amanqatha e-monounsaturated: 2.1 iigrem
• Amafutha e-Omega-3: 6.5 iigrem
• Amafutha e-Omega-6: 1.7 iigram
• Imanganizi: Iipesenti ezingama-35 ze-RDI
• I-thiamine (i-vitamin B1): I-31% ye-RDI
• Magnesium: I-28% ye-RDI

Iiflakisi zikwanazo neepolyphenol ezahlukeneyo, ngakumbi ii-lignans, ezisebenza njenge-antioxidants ebalulekileyo emzimbeni ().

I-Lignans, kunye nefayibha kunye ne-omega-3 yamafutha kwiiflakisi, zonke zinokunceda ukunciphisa i-cholesterol kunye nezinye izinto ezinobungozi besifo sentliziyo ().

Olunye uphononongo olukhulu ludibanise iziphumo zabanye abangama-28, ukufumanisa ukuba ukutya iifilakisi kunciphisa amanqanaba “amabi” e-LDL cholesterol ngomndilili we-10 mmol / l ().

Iiflakisi zinokunceda ukunciphisa uxinzelelo lwegazi. Uhlalutyo lwezifundo ezili-11 lufumanise ukuba imbewu yeflakisi inokunciphisa uxinzelelo lwegazi ngakumbi xa ityiwe yonke imihla ngaphezulu kweeveki ezili-12 ().

Izifundo ezimbalwa zibonise ukuba ukutya imbewu yeflakisi kunokunciphisa amanqaku okukhula kwetyhefu kwabasetyhini abanomhlaza wamabele, kwaye kunokunciphisa umngcipheko womhlaza (,,).

Oku kunokuba ngenxa yeelignans kwiiflakisi. I-Lignans zii-phytoestrogens kwaye ziyafana ne-hormone yesini yabasetyhini.

Ngaphezulu, izibonelelo ezifanayo zibonisiwe malunga nomhlaza wedlala lobudoda kumadoda ().

Ukongeza ekunciphiseni umngcipheko wesifo sentliziyo kunye nomhlaza, imbewu yeflakisi inokunceda ukunciphisa iswekile yegazi, enokunceda ukunciphisa umngcipheko wesifo seswekile ().

Isishwankathelo: Iiflekisi ngumthombo ogqwesileyo wefayibha, amafutha omega-3, iilignans kunye nezinye izondlo. Ubungqina obuninzi bubonakalisile ukuba banokunciphisa i-cholesterol, uxinzelelo lwegazi kunye nomngcipheko womhlaza.

2. Imbewu yeChia

Imbewu ye-Chia ifana kakhulu nembewu yeflakisi kuba ikwayimithombo elungileyo yefayibha kunye ne-omega-3 fats, kunye nenani lezinye izondlo.

I-ounce enye (28-gram) esebenza ngembewu ye-chia iqulethe (15):

• Iikhalori: 137
• Ifayibha: 10.6 iigram
• Iprotheni: 4.4 iigram
• Amanqatha e-monounsaturated: 0.6 iigram
• Amafutha e-Omega-3: 4.9 iigrem
• Amafutha e-Omega-6: 1.6 iigram
• I-thiamine (i-vitamin B1): I-15% ye-RDI
• Magnesium: I-30% ye-RDI
• Imanganizi: I-30% ye-RDI

Njengeeflakisi, imbewu ye-chia ikwanazo nenani leepyphenols ezibalulekileyo ze-antioxidant.

Into enomdla kukuba, uninzi lwezifundo lubonakalisile ukuba ukutya imbewu ye-chia kunokunyusa i-ALA egazini. I-ALA ibalulekile i-omega-3 fatty acid enokunceda ukunciphisa ukudumba (,).

Umzimba wakho unokuguqula i-ALA ibe ngamanye amafutha omega-3, anjengeeicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA), ngamafutha omega-3 afumaneka kwintlanzi enamafutha. Nangona kunjalo, le nkqubo yokuguqula emzimbeni ihlala ingasebenzi kakuhle.

Olunye uphononongo lubonakalisile ukuba imbewu ye-chia inokukwazi ukonyusa amanqanaba e-EPA egazini ().

Imbewu yeChia inokunceda ukunciphisa iswekile yegazi. Izifundo ezimbalwa zibonise ukuba imbewu ye-chia epheleleyo kunye nomhlaba iyasebenza ngokulinganayo ukunciphisa iswekile yegazi kwangoko emva kwesidlo (,).

Olunye uphononongo lufumanise ukuba, kunye nokunciphisa iswekile yegazi, imbewu ye-chia inokunciphisa ukutya ().

Imbewu yeChia inokunciphisa umngcipheko wesifo sentliziyo ().

Uphononongo lwabantu abangama-20 abanesifo seswekile sesi-2 bafumanisa ukuba ukutya iigram ezingama-37 zembewu ye-chia ngemini kangangeeveki ezili-12 kunciphise uxinzelelo lwegazi kunye namanqanaba eekhemikhali ezininzi zokukrala, kubandakanya neprotein ye-C-esebenzayo (CRP) ().

Isishwankathelo: Imbewu yeChia ingumthombo olungileyo wamafutha omega-3 kwaye ayasebenza ekwehliseni iswekile yegazi kunye nokunciphisa umngcipheko wesifo sentliziyo.

3. Imbewu yeHemp

Imbewu ye-hemp ingumthombo ogqwesileyo weprotein yemifuno. Ngapha koko, ziqulathe ngaphezulu kwe-30% yeeprotein, kunye nezinye izakha mzimba ezibalulekileyo.

Imbewu ye-hemp sesinye sezityalo ezimbalwa eziyimithombo epheleleyo yeeprotheyini, oko kuthetha ukuba ziqulathe zonke iiamino acid eziyimfuneko ezingenakwenziwa ngumzimba wakho.

Izifundo zikwabonakalisile ukuba umgangatho weprotein wembewu ye-hemp ungcono kuneminye imithombo yeeprotein yezityalo ().

I-ounce enye (28-gram) yokuhambisa imbewu ye-hemp iqulethe ():

• Iikhalori: 155
• Ifayibha: 1.1 iigram
• Iprotheni: 8.8 iigrem
• Amanqatha e-monounsaturated: 0.6 iigram
• Amafutha e-Polyunsaturated: 10.7 iigrem
• Magnesium: Iipesenti ezingama-45 ze-RDI
• I-thiamine (i-vitamin B1): I-31% ye-RDI
• Zinc: Iipesenti ezingama-21 ze-RDI

Umyinge wamafutha omega-6 ukuya kwi-omega-3 kumafutha e-hemp yembewu yi-3: 1, ethathelwa ingqalelo njengomlinganiso olungileyo. Imbewu ye-hemp ikwaqulathe i-gamma-linolenic acid, ibalulekile ekuchaseni okunamafutha ().

Ngesi sizathu, abantu abaninzi bathabatha i-hemp seed supplements.

I-oyile yembewu ye-hemp inokuba nefuthe elihle kwimpilo yentliziyo ngokwandisa inani le-omega-3 fatty acids egazini (,,).

Isenzo sokuchasana nokuvuvukala kwe-omega-3 fatty acids inokunceda ukuphucula iimpawu zeczema.

Olunye uphononongo lufumanise ukuba abantu abane-eczema bafumene ukoma kwesikhumba okuncinci kunye nokungafuneki emva kokuthatha i-hemp seed supplements kwiiveki ezingama-20. Baye basebenzise amayeza esikhumba kancinane, ngokomndilili ().

Isishwankathelo: Imbewu ye-hemp ingumthombo omkhulu weprotheni kwaye iqulethe zonke ii-amino acid ezifanelekileyo. I-oyile yembewu ye-hemp inokunceda ukunciphisa iimpawu zeczema kunye nezinye iimeko ezingapheliyo zokuvuvukala.

4. Imbewu yeSesame

Imbewu yeSesame ihlala ityiwa eAsia, kwaye nakwamanye amazwe aseNtshona njengenxalenye yokuncamathisela ebizwa ngokuba yi-tahini.

Iyafana nezinye iimbewu, zineprofayili ebanzi yezondlo. I-ounce enye (i-28 gram) yembewu yesesame iqulethe (30):

• Iikhalori: 160
• Ifayibha: 3.3 iigrem
• Iprotheni: 5 iigrem
• Amanqatha e-monounsaturated: 5.3 iigram
• Amafutha e-Omega-6: Iigrama ezi-6
• Ibhrasi: Iipesenti ezingama-57 ze-RDI
• Imanganizi: Iipesenti ezingama-34 ze-RDI
• Magnesium: Iipesenti ezingama-25 ze-RDI

Njengeflakisi, imbewu yeesame inee lignans ezininzi, ngakumbi enye ebizwa ngokuba sesamin. Ngapha koko, iimbewu zesesame zezona ndawo zokutya zaziwa njengelignans.

Izifundo ezimbalwa ezinomdla zibonise ukuba i-sesamin evela kwimbewu yesesame inokuguqulwa ngamathumbu ebacteria yakho aye kolunye uhlobo lwe-lignan ebizwa ngokuba yi-enterolactone (,).

I-Enterolactone inokusebenza njengehomoni yesini i-estrogen, kwaye amanqanaba asezantsi kunesiqhelo ale lignan emzimbeni adibene nesifo sentliziyo kunye nomhlaza wamabele ().

Olunye uphononongo lufumanise ukuba abafazi be-postmenopausal abatya i-50 gram yeesame yembewu yomgubo imihla ngemihla iiveki ezintlanu babephantsi kakhulu kwe-cholesterol yegazi kunye nenqanaba lokuphucula i-hormone yesini ().

Imbewu yeSesame inokukunceda ukunciphisa ukudumba kunye noxinzelelo lwe-oxidative, ezinokuthi zenze mandundu iimpawu zokuphazamiseka okuninzi, kubandakanya isifo samathambo.

Olunye uphononongo lubonise ukuba abantu abane-osteoarthritis yamadolo babeneekhemikhali ezimbalwa ezivuthayo egazini labo emva kokutya malunga ne-40 gram yeesame yembewu yempuphu yonke imihla kangangeenyanga ezimbini ().

Olunye uphononongo lwakutsha nje lufumanise ukuba emva kokutya malunga ne-40 yeegram zesesame yempuphu ngemini kangangeentsuku ezingama-28, iimbaleki eziqeqeshekileyo ziye zanciphisa kakhulu ukonakala kwemisipha kunye noxinzelelo lwe-oxidative, kunye nokwandisa amandla e-aerobic ().

Isishwankathelo: Imbewu yeSesame ingumthombo omkhulu we-lignans, ezinokukunceda ukuphucula imeko yehomoni yesini ye-estrogen. Imbewu yeSesame inokunceda ukunciphisa ukudumba kunye noxinzelelo lwe-oxidative.

5. Imbewu yamathanga

Imbewu yethanga yenye yezona ntlobo zixhaphakileyo zembewu, kwaye ziyimithombo elungileyo ye-phosphorus, i-monounsaturated fats kunye ne-omega-6 fats.

I-ounce enye (28-gram) yokukhonza imbewu yethanga iqulethe (37):

• Iikhalori: 151
• Ifayibha: 1.7 iigram
• Iprotheni: 7 iigrem
• Amanqatha e-monounsaturated: 4 iigrem
• Amafutha e-Omega-6: Iigrama ezi-6
• Imanganizi: Iipesenti ezingama-42 ze-RDI
• Magnesium: Iipesenti ezingama-37 ze-RDI
• Iphosphorus: Iipesenti ezingama-33 ze-RDI

Imbewu yethanga ikwangumthombo olungileyo wee-phytosterol, eziyimixube yezityalo ezinokunceda ukuthoba i-cholesterol yegazi ().

Ezi mbewu ziye zaxelwa ukuba zinezibonelelo zezempilo, mhlawumbi ngenxa yoluhlu olubanzi lwezondlo.

Olunye uphononongo lokujonga abantu abangaphezulu kwama-8,000 abantu bafumanise ukuba abo banentwana yokutya okuphezulu kwethanga kunye nembewu kajongilanga babenomngcipheko ophungulwe kakhulu womhlaza wamabele ().

Olunye uphononongo ebantwaneni lufumanise ukuba imbewu yethanga inokunceda ukunciphisa umngcipheko wamatye esinyi ngokunciphisa inani le-calcium kumchamo ().

Amatye esinyi afana namatye ezintso. Ziye zenziwe xa amaminerali athile ekhazimla ngaphakathi kwisinyi, ekhokelela kukungahambi kakuhle esiswini.

Izifundo ezimbalwa zibonise ukuba ioyile yembewu yethanga inokuphucula iimpawu zedlala lobuchwephesha kunye nokuphazamiseka kumchamo (,).

Olu phononongo luye lwabonisa ukuba ioyile yembewu yethanga inokunciphisa iimpawu zesinyithi esigqithisileyo kunye nokuphucula umgangatho wobomi kumadoda aneeprostate ezandisiweyo.

Uhlolisiso lwabafazi abasemva kokuyeka ukuya exesheni lukwafumanise ukuba ioyile yembewu yethanga inganceda ukunciphisa uxinzelelo lwegazi, yonyuse “intle” i-cholesterol ye-HDL kunye nokuphucula iimpawu zokuyeka ukuya exesheni ().

Isishwankathelo: Imbewu yethanga kunye neoyile yembewu yethanga yimithombo elungileyo yamafutha e-monounsaturated kunye ne-omega-6, kwaye anokunceda ukuphucula impilo yentliziyo kunye neempawu zokuphazamiseka kumchamo.

6. Imbewu kajongilanga

Imbewu kajongilanga ineprotein eninzi, amafutha e-monounsaturated kunye ne-vitamin E. I-ounce enye (28 gram) yembewu kajongilanga iqulethe (44):

• Iikhalori: 164
• Ifayibha: 2.4 iigrem
• Iprotheni: 5.8 iigram
• Amanqatha e-monounsaturated: 5.2 iigram
• Amafutha e-Omega-6: 6.4 iigrem
• Vitamin E: Iipesenti ezingama-47 ze-RDI
• Imanganizi: Iipesenti ezingama-27 ze-RDI
• Magnesium: Iipesenti ezingama-23 ze-RDI

Imbewu kajongilanga inokunxulunyaniswa nokuncipha kokudumba kwabantu abaphakathi kunye nabadala, abanokunceda ukunciphisa umngcipheko wesifo sentliziyo.

Uphononongo lokujonga ngaphezulu kwabantu abadala be-6,000 lufumanise ukuba ukutya kakhulu amantongomane kunye nembewu kunxulunyaniswa nokuncipha kokudumba ().

Ngokukodwa, ukutya imbewu kajongilanga ngaphezulu kwamaxesha amahlanu ngeveki kwakudityaniswa namanqanaba ancitshisiweyo eprotein esebenzayo yeC (CRP), ikhemikhali ephambili ebandakanyeka kukudumba.

Olunye uphononongo luvavanye ukuba ukutya amandongomane kunye nembewu kuwachaphazele amanqanaba e-cholesterol egazini kubafazi abasele besemini ngenxa yesifo seswekile ().

Abafazi batya iigrama ezingama-30 zembewu kajongilanga okanye iiamangile njengenxalenye yokutya okusempilweni yonke imihla kangangeeveki ezintathu.

Ukuphela kophononongo, omabini amaqela eembewu zeamangile kunye nelanga lelanga babenamava okunciphisa i-cholesterol iyonke kunye ne-cholesterol ye-LDL. Ukutya okutya imbewu yejongilanga kunciphise i-triglycerides egazini ngaphezulu kokutya kwealmond, nangona kunjalo.

Nangona kunjalo, "okuhle" i-cholesterol ye-HDL nayo yancitshiswa, iphakamisa ukuba imbewu kajongilanga inokunciphisa zombini iintlobo ezilungileyo nezingalunganga zecholesterol.

Isishwankathelo: Imbewu kajongilanga iqulethe amanqanaba aphezulu e-monounsaturated kunye ne-omega-6 amafutha, kwaye anokunceda ukunciphisa ukudumba kunye namazinga e-cholesterol.

Umgca osezantsi

Imbewu yimithombo emikhulu yamafutha asempilweni, iprotein yemifuno, ifayibha kunye ne-antioxidant polyphenols.

Ngapha koko, banokunceda ukunciphisa umngcipheko wezifo ezithile. Ngokukodwa, ii-lignans kwimbewu ethile zinokunceda ukuthoba i-cholesterol kunye nomngcipheko womhlaza.

Imbewu kulula kakhulu ukongeza kwiisaladi, iyogathi, i-oatmeal kunye nee-smoothies, kwaye kunokuba yindlela elula yokongeza izakha mzimba kwindlela otya ngayo.