Imbewu ye-Chia vs Imbewu yeFlakisi-Ngaba omnye usempilweni kunenye?

Umxholo

• Nguwuphi umahluko phakathi kweMbewu yeChia kunye neeMbewu zeFlakisi?
• Ukuthelekiswa kwesondlo
• Zombini ngoMeyi zihlisa umngcipheko weSifo sentliziyo
• Zombini eziNqanaba ezisezantsi zoNcedo lweShukela
• Imbewu yeFlakisi inokusebenza ngokuNcinci ekuNciphiseni umngcipheko weeCancer ezithile
• Imbewu yeFlakisi inokuthi isebenze kancinci ekuNciphiseni indlala kunye nokutya
• Zombini ziPhucula ukugaya
• Ungayitya njani i-Chia kunye neMbewu yeFlakisi
• Umgca osezantsi

Kule minyaka imbalwa idlulileyo, ezinye iimbewu ziye zabonwa njengee-superfoods. I-Chia kunye nembewu yeflakisi yimizekelo emibini eyaziwayo.

Zombini zizityebi ngendlela emangalisayo, kwaye zombini zidibene nezibonelelo zezempilo ezinjengentliziyo esempilweni, amanqanaba eswekile esezantsi kunye nokukhuselwa kwiintlobo ezithile zomhlaza (,).

Kodwa abantu abaninzi bayazibuza ukuba yeyiphi kwezi mbewu zimbini eyona isempilweni. Eli nqaku lijonga ubungqina obusekwe kwisayensi emva komnye ukuphendula lo mbuzo.

Nguwuphi umahluko phakathi kweMbewu yeChia kunye neeMbewu zeFlakisi?

Imbewu ye-Chia incinci, imile okweqanda embewu evela USalvia hispanica plant, eyaziwa ngokuba sisityalo se-chia. Ngamanye amaxesha kuthiwa yimbewu ye salba, zihlala zithengwa ziphelele kwaye ziza ngeentlobo ezimnyama okanye ezimhlophe.

Imbewu ye-Chia yemveli eMexico naseGuatemala, kwaye kunokwenzeka ukuba isetyenziswe njengokutya okusisiseko kwizidlo zakudala zaseAztec naseMayan (3).

Xa kuthelekiswa, imbewu yeflakisi icabalele kwaye inkulu kancinci kunembewu ye-chia. Zikwaziwa njenge linseeds, zihlala zimdaka okanye zibugolide, zingathengwa ziphelele okanye umhlaba kwaye kucingelwa ukuba zivela kuMbindi Mpuma.

Imbewu ye-Chia inambitha intle, ngelixa imbewu yeflakisi inencasa encinci. Nangona kunjalo, zombini ezi mbewu zifakwa ngokulula kwizitya ezahlukeneyo.

Isishwankathelo: Zombini i-chia kunye neflakisi ziintlobo zembewu. Imbewu ye-Chia incinci kwaye iyangcamla ukungcamla, ngelixa imbewu yeflakisi inkulu kwaye ine nuttier kwincasa.

Ukuthelekiswa kwesondlo

Zombini imbewu ye-chia kunye neflakisi zityebile ngeendlela ezahlukeneyo zezondlo.

Le theyibhile ithelekisa le mibini, idwelisa izixa zezondlo ezinkulu ngesahlulo esinye (28-gram), okanye ngeepunipoli ezi-3 (4, 5,).

	Iimbewu zeflax	iimbwe zechai
Iikhalori	150	137
IiCarbs	8 iigrem	Iigrama ezili-12
Ifayibha	8 iigrem	Iigrama ezili-11
Iiproteni	5 iigrem	4 iigrem
Amafutha	Iigrama ezili-12	9 iigram
I-Omega-3 fatty acids	6,400 mg	4,900 mg
I-Omega-6 enamanqatha acid	1,700 mg	1,600 mg
Manganese	Iipesenti ezingama-35 ze-RDI	I-30% ye-RDI
Thiamine	I-31% ye-RDI	I-11% ye-RDI
Magnesium	Iipesenti ezingama-27 ze-RDI	I-30% ye-RDI
Iphosphorus	I-18% ye-RDI	Iipesenti ezingama-27 ze-RDI
Ubhedu	I-17% ye-RDI	Iipesenti ezi-3 ze-RDI
Selenium	I-10% ye-RDI	Iipesenti ezingama-22 ze-RDI
Intsimbi	I-9% ye-RDI	Iipesenti ezili-12 ze-RDI
Izinki	I-8% ye-RDI	I-7% ye-RDI
Ikhalsiyam	I-7% ye-RDI	I-18% ye-RDI
Potassium	I-7% ye-RDI	1% ye-RDI

Njengoko ubona, zombini ezi mbewu zinezixa ezifanelekileyo zeprotheyini kunye namafutha omega-3, nangona imbewu yeflakisi inesandla esiphakamileyo xa kufikwa kwezi zondlo zimbini.

Imbewu yeflakisi iqulethe i-manganese, ubhedu kunye ne-potassium eninzi kakhulu.

Imbewu ye-Chia iqulethe iikhalori ezimbalwa kunye nefiber. Ziqulathe 1.5-2 amaxesha aphindaphindiweyo okomeleza amathambo e-calcium kunye ne-phosphorus, kunye nentsimbi ethe kratya.

Isishwankathelo: Zombini ezi mbewu zinezondlo kakhulu. Ukuba ukhangele eyona omega-3s, khetha imbewu yeflakisi. Ukuba ufuna elona nani liphezulu lefayibha kunye nokomeleza amathambo, khetha imbewu ye-chia.

Zombini ngoMeyi zihlisa umngcipheko weSifo sentliziyo

Zombini i-chia kunye nembewu yeflakisi ziqulathe inani elifanelekileyo le-alpha-linolenic acid (ALA), uhlobo lwamafutha asekwe kwizityalo ze-omega-3.

I-ALA ithathwa njengeyona ibalulekileyo kuba luhlobo lwamafutha olungenako ukuveliswa ngumzimba wakho. Oku kuthetha ukuba ungayifumana kuphela kukutya okutyayo.

Into enomdla kukuba, izifundo ezininzi zidibanise i-ALA nomngcipheko ophantsi wesifo sentliziyo ().

Umzekelo, olunye uphononongo olukhulu lwezifundo ezingama-27 lubone ukuba ukungena okuphezulu kwe-ALA kunokunxulunyaniswa nomngcipheko ophantsi we-14% wesifo sentliziyo ().

Olunye uphononongo lwabantu abayi-3,638 eCosta Rica baxela ukuba abo batya uninzi lwe-ALA babenomngcipheko ophantsi we-39% wokuhlaselwa sisifo sentliziyo xa kuthelekiswa nabo batya kancinane.

Ngokwabaphandi, owona mngcipheko uphantsi wokuhlaselwa sisifo sentliziyo wabonwa ngokuthatha malunga ne-1.8 yeigram ze-ALA ngosuku ().

Izifundo ezininzi ziye zajonga izibonelelo zeflakisi okanye imbewu ye-chia kuxinzelelo lwegazi kunye namanqanaba e-cholesterol, izinto ezimbini ezinobungozi kwisifo sentliziyo.

Ukutya malunga ne-ounce enye (i-35 gram) yembewu ye-chia kunye nomgubo we-chia ngemini kunokuhlisa uxinzelelo lwegazi ngo-3-6 mm Hg kubantu abanesifo seswekile, kwaye ukuya kuthi ga kwi-11 mm Hg kwabo banegazi eliphezulu (,).

Kwangokunjalo, ukutya malunga ne-ounce enye (malunga ne-30 yeigram) yembewu yefilakisi ngemini kunokunceda ukunciphisa uxinzelelo lwegazi nge-7-10 mm Hg kubemi ngokubanzi, kwaye kangange-15 mm Hg kubathathi-nxaxheba ngoxinzelelo oluphezulu lwegazi ().

Olunye uphononongo lubonakalisile ukuba ukutya okutyetyisiweyo kwimbewu yeflakisi kunciphise amanqanaba "amabi" e-LDL cholesterol ukuya kuthi ga kwi-18%, kunye namanqanaba e-triglyceride ukuya kuthi ga kwi-11% (, 14).

Zimbalwa kuphela izifundo ezivavanye isiphumo sembewu ye-chia kumanqanaba e-cholesterol egazini, uninzi lwayo olungaphumelelanga ukunika ingxelo ngazo naziphi na izibonelelo ezinciphisa i-cholesterol (,,).

Oko kwathethi, imbewu ye-chia iqulethe i-ALA encinci kunembewu yeflakisi, ke kulindeleke ukuba babe neziphumo ezifanayo zokukhusela intliziyo. Ke ngoko, izifundo ezininzi zinokufuneka nje ukuqinisekisa esi siphumo.

Kubalulekile ukuba uqaphele ukuba, ngenxa yomxholo wabo ophezulu we-omega-3, zombini iflakisi kunye ne-chia zinokuba neziphumo zokuncipha kwegazi. Abantu abancinci begazi kufuneka babonane noogqirha babo ngaphambi kokuba bongeze izixa ezikhulu zembewu kwizidlo zabo (,,).

Isishwankathelo: Zombini i-chia kunye neflakisi zibonakala ngathi zinenzuzo yokunciphisa uxinzelelo lwegazi. Banokuba neepropathi ezifanayo zokunciphisa i-cholesterol, nangona kufuneka kwenziwe uphando ngakumbi kwimbewu ye-chia.

Zombini eziNqanaba ezisezantsi zoNcedo lweShukela

Zombini iflakisi kunye nembewu ye-chia ziqulathe isixa esifanelekileyo sefayibha, esiye sanxulunyaniswa nomngcipheko osezantsi wokuphuhlisa uhlobo lweswekile yesi-2 (21,,).

I-Fibre inceda ukukhusela kuhlobo lweswekile yesi-2 ngokucothisa indlela ezikhawuleza zetyiswe ngayo iikhabhohwidi kwaye iswekile ingena ngokukhawuleza kangakanani egazini. Oku kukhokelela ekunyukeni ngokuthe ngcembe kumanqanaba eswekile yegazi emva kwesidlo ().

Ngamanye amagama, ifayibha inceda ukukhusela iswekile egazini. Oku kuzinzisa amanqanaba eswekile yegazi kwaye kunika ukhuseleko kuhlobo lweswekile yesi-2. Ngapha koko, uphononongo oluninzi luye lwadibanisa ukutya ifilakisi kunye nembewu ye-chia kwesi siphumo sokhuseleko.

Umzekelo, uphononongo kubantu abanesifo seswekile sesi-2 ingxelo yokuba ukuthatha amacephe ayi-1-2 eeflakisi yembewu yomgubo ngosuku kunokunciphisa ukuzila iswekile yegazi nge-8-20%. Ezi ziphumo zabonwa emva kwenyanga enye ukuya kwezimbini (, 26).

Kwangokunjalo, izifundo zezilwanyana zibonisa ukuba imbewu ye-chia inokunceda ukuzinzisa amanqanaba eswekile yegazi kunye nokunciphisa ukunganyangeki kwe-insulin, zombini ezinokunceda ukunciphisa umngcipheko wokuphuhlisa uhlobo lweswekile yesi-2 (,,,).

Izifundo zabantu zifumanise ukuba ukutya isonka esenziwe ngembewu ye-chia kungakhokelela kwizipikisi ezincinci kwiswekile yegazi kunokutya izonka zesintu (,).

Ukutya imbewu ye-Chia kwakusebenza ngakumbi kune-ngqolowa yengqolowa, okunye ukutya okunotye-fiber, kumanqanaba okunciphisa i-hemoglobin A1C-uphawu lokulawulwa kweswekile yegazi ().

Isishwankathelo: Ukutya nokuba yiflakisi okanye imbewu ye-chia yonke imihla kubonakala kunceda ukunciphisa amanqanaba eswekile yegazi.

Imbewu yeFlakisi inokusebenza ngokuNcinci ekuNciphiseni umngcipheko weeCancer ezithile

Zombini i-chia kunye nembewu yeflakisi inokukunceda ekukhuseleni umhlaza ngeendlela ezininzi.

Kubaqalayo, bobabini batyebile kwifayibha, isondlo ngokubanzi esidityaniswa nomngcipheko osezantsi weentlobo ezithile zomhlaza ().

Ifayibha engenakunyibilika, olona hlobo lubalaseleyo kuzo zombini ii-chia kunye nembewu yeflakisi, inokunxulunyaniswa nethuba elisezantsi lokukhula komhlaza wekolon okanye umhlaza webele (21,,,).

Zombini ezi mbewu zinee-antioxidants, ezinceda umzimba ukunciphisa amanqanaba eeradicals zasimahla. Iiradicals zasimahla ziimolekyuli ezonakalisa iiseli ezinokuthi zibe negalelo ekugugeni nakwizifo ezinje ngomhlaza (, 37,).

Nangona kunjalo, xa kufikwa kumanqanaba e-antioxidant, imbewu yeflakisi inokuba nesandla esiphezulu. Kungenxa yokuba ziqulathe ukuya kuthi ga kuma-15 amanqanaba aphezulu e-lignans, uhlobo oluthile lomhlaza olwa ne-antioxidant, xa kuthelekiswa nembewu ye-chia (39).

Ngesi sizathu, imbewu yeflakisi inokusebenza ngakumbi kunembewu ye-chia ekuthinteleni i-cancer ekuphuhliseni.

Izifundo ezininzi zokujonga zixhasa umbono wokuba ukutya imbewu yeflakisi rhoqo kunokwehlisa umngcipheko wokuba nomhlaza othile.

Umzekelo, olunye uphononongo lufumene ikhonkco phakathi kwee-antioxidants ezifumaneka kwimbewu yeflakisi kunye nomngcipheko ophantsi wesifo somhlaza webele, ngakumbi kubafazi abasemva kwemini ().

Ngaphaya koko, olunye uphononongo ngaphezulu kwabasetyhini abangama-6,000 baxela ukuba ukutya imbewu yeflakisi rhoqo kubonakala ukunciphisa umngcipheko wokuba nomhlaza wamabele ukuya kuthi ga kwi-18% ().

Isifundo esincinci emadodeni siqwalasele ukuba abo banikwa malunga ne-ounce enye (30 gram) yembewu yeflakisi yomhlaba yonke imihla, njengenxalenye yokutya okunamafutha asezantsi, babenamanqaku asezantsi omhlaza wesibeletho. Oku kunokucebisa ukunciphisa umngcipheko womhlaza webele ().

Zimbalwa izifundo ezijonge kwiziphumo zembewu ye-chia kumngcipheko womhlaza. Ngenxa yamanqanaba asezantsi e-antioxidant, imbewu ye-chia isenokungasebenzi kancinci kuneflakisi ekukhuseleni umhlaza.

Nangona kunjalo, kufuneka uphando olongezelelekileyo ngaphambi kokuba kwenziwe izigqibo ezinamandla.

Isishwankathelo: Zombini imbewu ze-chia kunye nefilak yimithombo efanelekileyo yefayibha, enokunciphisa umngcipheko wee-cancer ezithile. Nangona kunjalo, imbewu yeflakisi iqulethe amanqanaba aphezulu kakhulu okulwa nomhlaza elwa ne-antioxidants, ibanika isandla esincinci.

Imbewu yeFlakisi inokuthi isebenze kancinci ekuNciphiseni indlala kunye nokutya

Imbewu yeChia kunye nembewu yeflakisi zombini ziyimithombo yefayibha, enokunceda ukunciphisa indlala kunye neminqweno (,).

Nangona kunjalo, aqukethe amanqanaba ahlukeneyo e-fiber enyibilikayo, uhlobo olusebenzayo ekunciphiseni indlala kunye nokulawula ukutya.

Ifayibha enyibilikayo ithambekele ekubeni incangathi xa ixutywe namanzi, icothise ukwetyisa kunye nokwandisa iimvakalelo zokugcwala.

Olu hlobo lwefayibha luyaziwa ngokudala iihormoni ezichaphazelekayo ekulawuleni indlala, ezinokuthi zinciphise ukutya (,).

Ukuya kuthi ga kwi-40% yefayibha evela kwiflakisi inyibilika. Ngokwahlukileyo, yi-5% kuphela yefayibha iyonke kwi-chia enyibilikayo. Ngesi sizathu, imbewu yeflakisi inokusebenza ngakumbi ekunciphiseni indlala kunye nesidlo kunembewu ye-chia (21,).

Kwisifundo esinye, abathathi-nxaxheba banikwe isiselo esinomthamo wefayibha enyibilikayo efumaneka kwioyunce enye (28 gram) yembewu yeflakisi echaze iimvakalelo eziphantsi zendlala kunye nomnqweno wokutya kunabo banikwa isiselo sokulawula ().

Kwesinye, amadoda anikwe isidlo seflakisi esinembewu esixeliweyo siziva sigcwele kwaye silambile kancinci kunaleyo banikwe imbewu yeflakisi ().

Isifundo esinye kuphela sinokufunyanwa kwiziphumo ezizeleyo zembewu ye-chia.

Abaphandi banike abathathi-nxaxheba isonka esineemali ezahlukeneyo zembewu ye-chia. Isonka esineyona mbewu ininzi ye-chia sinciphise ukutya 1.5-5 amaxesha ngokukhawuleza kunezo zincinci ().

Ngokubanzi, zombini imbewu yeflakisi kunye nembewu ye-chia kubonakala ngathi kunciphisa indlala kunye nokutya. Nangona kunjalo, ngenxa yomxholo wefayibha ephezulu enyibilikayo, imbewu yeflakisi inokuba nokusebenza ngakumbi ekwenzeni oko.

Nangona kunjalo, izifundo ezingakumbi ngokuthelekisa ezi zimbini ziyafuneka.

Isishwankathelo: Imbewu yeflakisi iqulethe ifayibha enyibilikayo ngakumbi kunembewu ye-chia, enokuthi ibenze ukuba basebenze kancinci ekunciphiseni indlala kunye nokutya. Nangona kunjalo, kufuneka uphando olongezelelekileyo.

Zombini ziPhucula ukugaya

Ukwetyisa ngumsebenzi obaluleke kakhulu owenziwa ngumzimba wakho yonke imihla, ekunceda ukuba uqhekeze ukutya okutyayo kunye nokufunxa izondlo.

Ukwetyisa okungalunganga kunokwenza ukuba kube nzima ngakumbi kumzimba wakho ukufumana zonke izakhamzimba ezifunekayo, kwaye kunokuvelisa iziphumo ebezingalindelekanga ezingathandekiyo.

Ukuqunjelwa kunye norhudo zizinto ezimbini eziqhelekileyo ezichaphazela ukungalinywa kakuhle komzimba, kwaye zichaphazela abantu abangama-27% (,).

Enkosi kumxholo wefayibha ephezulu, ifilakisi kunye nembewu ye-chia inokunceda ekunciphiseni ukuqhina kunye nesifo sorhudo ().

Njengoko bekutshiwo ngaphambili, zimbini iintlobo zefayibha: inyibilike kwaye inyibilike.

• Ifayibha enyibilikayo: Iyanyibilika emanzini, yenze ijeli emathunjini. Ingakucothisa ukuhanjiswa kokutya, ikhuthaze iimvakalelo zokugcwala ().
• Ifayibha engenakunyibilika: Ayinyibiliki emanzini kwaye igqitha emathunjini ngaphandle kokutshintsha kakhulu. Olu hlobo lwefayibha longeza ubuninzi kwizitulo zakho kwaye lunokukhawulezisa ukuhanjiswa kokutya ngokusebenzisa amathumbu akho ().

Ifunyenwe kuzo zombini ii-chia kunye nembewu yeflakisi, ifayibha engenakunyibilika inceda ukongeza isambuku esitulweni, kwaye isebenza njenge-laxative, ukunciphisa ukuqunjelwa ().

Kwelinye icala, iipropathi ezenza i-gel ifayibha enyibilikayo, efumaneka ikakhulu kwimbewu yeflakisi, inokunceda inkunkuma yokugaya ukudibanisa, ukunciphisa isifo sohudo ().

Isishwankathelo: Zombini iflakisi kunye nembewu ye-chia ziqulathe ifayibha engenakunyibilika, enceda ekuqunjelweni. Imbewu yeflakisi iqulethe ifayibha enyibilikayo, enokunceda ukunciphisa urhudo.

Ungayitya njani i-Chia kunye neMbewu yeFlakisi

Zombini iflakisi kunye nembewu ye-chia ziyamangalisa kwaye kulula kakhulu ukuzazisa kwisidlo sakho. Zombini ziyayithanda incasa, ke ungazongeza phantse kuyo nantoni na.

Zingafafazwa ngaphezulu kweyogathi okanye ifakwe kwii-smoothies, isidudu okanye izinto ezibhakiweyo. Zombini zinokusetyenziselwa ukukhulisa iisosi okanye ukufaka endaweni yeqanda kwiindlela ezininzi zokupheka.

Ngokumalunga nokuba ungatya kangakanani, uninzi lwezibonelelo ezidweliswe apha ngasentla zibonwe nge-1-2 itispuni (10-20 gram) yembewu ngosuku.

Kubalulekile ukuba uqaphele ukuba, nangona zombini zinokugqitywa ziphelele, kukho izibonelelo zokuzisebenzisa.

Yonke imbewu yeflakisi inokungena emathunjini akho ngaphandle kokufunxwa, kuba iqokobhe layo langaphandle kunzima kumathumbu ukuba aphule. Ukutya umhlaba kunganceda ekwandiseni ukufunxeka kwezondlo eziqulathiweyo.

Imbewu ye-Chia ihlala ityiwa iphelele. Nangona kunjalo, uphononongo olutsha lubonisa ukuba izakhamzimba eziqulathiweyo zinokufakwa ngcono xa imbewu ye-chia iphantsi ().

Ngenxa yomxholo wamafutha aphezulu, zombini ezi ntlobo zembewu kufuneka zigcinwe kwifriji okanye kwisikhenkcezisi ukuthintela ukuba zingahambi rancid. Ngesi sizathu, qiniseka ukuba uzisebenzisa ngokukhawuleza.

Isishwankathelo: Zombini ii-chia kunye nembewu yeflakisi ziyamangalisa kwaye zongezwa ngokulula kwizitya ezininzi. Zombini kufuneka zigqitywe emhlabeni zezona zibonelelo zezempilo.

Umgca osezantsi

Iichia kunye nembewu yeflakisi zombini zinesondlo kakhulu. Zombini zikwabonelela ngezibonelelo ezifanayo kwimpilo yentliziyo, amanqanaba eswekile yegazi kunye nokwetyisa.

Nangona kunjalo, imbewu yeflakisi ibonakala inenzuzo encinci, ngakumbi xa kufikwa ekunciphiseni indlala kunye nokutya, kunye nokunciphisa umngcipheko wee-cancer ezithile.

Kwaye, zihlala zingabizi kakhulu.

Nangona kunjalo, okokugqibela, umahluko phakathi kwezi mbewu zimbini uhlala umncinci. Nokuba imbewu yeflakisi okanye imbewu ye-chia iya kuba longezo olukhulu kukutya kwakho.