Ngaba uyayitya imbewu yeflakisi okanye ioyile yayo ukuba unesifo seswekile?

Umxholo

• Isondlo seflakisi
• Umahluko phakathi kwembewu yeflakisi kunye neoyile yeflakisi
• Izibonelelo zokutya imbewu yeflakisi kunye neoyile yeflakisi ukuba unesifo seswekile
• Imbewu yeflakisi inokukhuthaza ukulawulwa kweswekile yegazi
• Imbewu yeflakisi kunye neoyile yeflakisi inokuphucula ubuntununtunu be-insulin
• Ngamana unokunciphisa umngcipheko wesifo sentliziyo
• Ukuhla okunokubakho kokutya imbewu yeflakisi kunye neoyile yeflakisi
• Ungazongeza njani kwindlela otya ngayo
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Izigidi ezingama-30 zabantu zihlala nesifo seswekile e-United States, kwaye ngaphezulu kokuphindwe kabini kuninzi bahlala ne-prediabetes-ngamanani rhoqo ngokunyuka (,).

Imbewu yeflakisi- kunye neoyile yeflakisi- ziqhayisa ngezinto ezininzi ezikhuthaza impilo kunye namandla okunciphisa iswekile yegazi kunye nokulibazisa ukukhula kohlobo lweswekile yesi-2 ().

Eli nqaku liphonononga izibonelelo kunye nokwehla kokutya imbewu yeflakisi kunye neoyile yeflakisi ukuba unesifo seswekile.

Isondlo seflakisi

Iimbewu zeflax (Linum usitatissimum) sesinye sezona zivuno zindala ehlabathini. Ziye zalinyelwa ukusetyenziswa kwazo kumzi mveliso wempahla eyolukiweyo kunye nokutya ukusukela malunga ne-3000 BC ().

Imbewu iquka malunga ne-45% yeoyile, iipesenti ezingama-35, kunye neeproteni ezingama-20% kwaye zineempawu ezizodwa zesondlo ().

Ipunipoyi enye (10 grams) yeepakethi ezipheleleyo zeflakisi ():

• Iikhalori: 55
• IiCarbs: Iigrama ezi-3
• Ifayibha: 2.8 iigram
• Iprotheni: 1.8 iigrem
• Amafutha: 4 iigrem
• I-omega-3 fatty acid: 2.4 iigrem

Imbewu yeflakisi yenye yezona ndawo zilungileyo zokufumana isityalo se-omega-3 fatty acid alpha-linolenic acid (ALA), i-fatty acid ebalulekileyo ekufuneka uyifumene ekutyeni, njengoko umzimba wakho ungenako ukuyivelisa.

Banamafutha omega-6 anele ukubonelela nge-omega-6 ephezulu kwi-omega-3 ratio ye-0.3 ukuya ku-1 ().

Umxholo wazo we-carb uqukethe ikakhulu ifayibha- zombini iintlobo ezinyibilikayo nezinganyibilikiyo.

Ifayibha esinyibilikayo yenza ubunzima be-viscous xa ixutywe namanzi, ukunceda ukulawula amanqanaba eswekile yegazi. Kwelinye icala, ifayibha engenakunyibilika - enganyibilikiyo ngamanzi- isebenza ngokwandisa ubungakanani belindle, ukunceda ukuthintela ukuqhinwa ().

Okokugqibela, imbewu yeflakisi iqulethe isixa esibonakalayo sokugayeka, somgangatho ophezulu weprotein kunye neprofayili ye-amino acid ethelekiswa naleyo yeembotyi zesoya (,).

Umahluko phakathi kwembewu yeflakisi kunye neoyile yeflakisi

Ioyile yeflakisi ikhutshwa kwimbewu yeflakisi eyomileyo, nokuba kungokucinezelwa kwayo okanye ukukhutshwa kwisinyibilikisi.

Yiyo loo nto, i-oyile yeflakisi iqulethe iziqulatho zembewu yeflakisi, ngelixa iziqulatho zayo zeprotein kunye nekharbh zingekho kwaphela - nto leyo ethetha ukuba ayiboneleli nganto.

Umzekelo, icephe eli-1 (15 ml) yeoyile yeflakisi ibonelela ngeegram ezili-14 zamafutha ne-0 yeeprotein neecarbs ().

Kwelinye icala, inani elifanayo lembewu yeflakisi epheleleyo linika iigram ezingama-4 zamafutha, i-1.8 yeeprotheyini, kunye ne-3 gram yee-carbs ().

Nangona kunjalo, ngenxa yomxholo wamafutha aphezulu, ioyile yeflakisi ihambisa inani eliphezulu le-ALA kunembewu (,).

Imbewu yeflakisi kunye neoyile yeflakisi sisiseko esihle sesityalo se-omega-3 fatty acids, ikakhulu i-ALA. Imbewu yeflakisi inezondlo ngakumbi, njengoko ikwabonelela ngesixa esifanelekileyo seprotein kunye nefayibha.

Izibonelelo zokutya imbewu yeflakisi kunye neoyile yeflakisi ukuba unesifo seswekile

Zombini imbewu yeflakisi kunye neoyile yeflakisi ibonakalisiwe ukuba inesiphumo esifanelekileyo kwisifo seswekile, njengoko zinokuphucula uninzi lomngcipheko wayo.

Imbewu yeflakisi inokukhuthaza ukulawulwa kweswekile yegazi

Ukugcina amanqanaba eswekile esempilweni kubalulekile kubantu abanesifo seswekile, kwaye ifayibha idlala indima enkulu ekufezekiseni oku.

Ngenxa yomxholo wefayibha ephezulu, imbewu yeflakisi ithathwa njengokutya okune-glycemic ephantsi. Oku kuthetha ukuba ukuzisebenzisa akuyi kubeka amanqanaba eswekile yegazi endaweni yoko kubangele ukuba bakhule ngokuzinzileyo, bakhuthaze ulawulo lweswekile yegazi.

Esi siphumo singanxulunyaniswa nomxholo wefayibha enyibilikayo, ngakumbi iintsini ze-mucilage, ezicothisa ukwetyiswa kokutya kunye nokunciphisa ukufunxeka kwezondlo ezithile ezinje ngeswekile (,).

Isifundo esinye seeveki ezi-4 sabantu abangama-29 abanesifo seswekile sesi-2 safumanisa ukuba ukusebenzisa i-10 iigrem ze-flaxseed powder ngemini kunciphise iswekile yegazi ngokuzila nge-19.7%, xa kuthelekiswa neqela lolawulo ().

Kwangokunjalo, kwisifundo seenyanga ezi-3 kubantu abali-120 abanesifo seswekile sesi-2, abo batya iigramu ezi-5 zentshungama yentsimbi yonke imihla ngokutya kwabo banamava okunciphisa iswekile yegazi malunga ne-12%, xa kuthelekiswa neqela lolawulo ().

Ngaphezulu, isifundo seeveki ezili-12 kubantu abane-prediabetes - abo basemngciphekweni wokuphuhliswa kwesifo seswekile sesi-2-babone iziphumo ezifanayo kwabo batya iipunipoyi ezi-2 (13 iigrem) zembewu yeflakisi yomhlaba yonke imihla ().

Nangona imbewu yeflakisi ibonakala iluncedo kulawulo lweswekile yegazi, uphando lubonisa ukuba akunakuthethwa okufanayo ngeoyile yeflakisi (,).

Imbewu yeflakisi kunye neoyile yeflakisi inokuphucula ubuntununtunu be-insulin

I-insulin yihomoni elawula iswekile yegazi.

Ukuba umzimba wakho unobunzima ekuphenduleni kwi-insulin, ifuna isixa esikhulu sayo ukuthoba amanqanaba eswekile yegazi. Oku kubizwa ngokuba kukunganyangeki kwe-insulin, kwaye yinto enobungozi kuhlobo lwesifo seswekile ().

Okwangoku, uvakalelo lwe-insulin lubhekisa kwindlela ontununtunu ngayo emzimbeni wakho kwi-insulin. Ukuphucula kunokunceda ukunqanda nokunyanga uhlobo lwesibini lweswekile ().

Imbewu yeflakisi iqulethe izixa eziphezulu zeLignan, esebenza njenge-antioxidant enamandla. I-Antioxidants kukholelwa ukuba iphucula ubuntununtunu be-insulin kunye nokucothisa ukukhula kweswekile (,).

Iilignans kwimbewu yeflakisi ikakhulu ine-secoisolariciresinol diglucoside (SDG). Izifundo zezilwanyana zibonisa ukuba i-SDG inamandla okuphucula ubuntununtunu be-insulin kunye nokulibaziseka kophuhliso lwazo zombini iintlobo 1 kunye 2 isifo seswekile (,,).

Okwangoku, izifundo zabantu khange zikwazi ukuqinisekisa esi siphumo, kwaye uphando oluthe kratya luyafuneka (,).

Kwelinye icala, i-ALA evela kwioyile yeflakisi ikwanxulunyaniswa nokuphucula ubuntununtunu be-insulin kwizilwanyana nasebantwini.

Ngapha koko, isifundo esinye seeveki ezisi-8 kubantu abali-16 abanokutyeba kakhulu babona ukonyuka kokuziva kwe-insulin emva kokuba befumene idosi yomlomo yemihla ngemihla ye-ALA kwifom yokuxhasa ().

Kwangokunjalo, uphononongo kwiigundane ezinokunganyangeki kwe-insulin kufumanise ukuba ukongeza ngeoyile yeflakisi kuphuculwe ubuntununtunu be-insulin ngendlela exhomekeke kwidosi, oko kuthetha ukuba inkulu ithamo, kokukhona kuphuculwe (,,).

Ngamana unokunciphisa umngcipheko wesifo sentliziyo

Isifo seswekile ngumngcipheko wesifo sentliziyo kunye nokufa icala, kwaye zombini imbewu yeflakisi kunye neoyile yeflakisi ibonakalisiwe ukunceda ukukhusela kwezi meko ngenxa yezizathu ezininzi, kubandakanya ifayibha, i-SDG, kunye nemixholo ye-ALA (,,).

Iintsinga ezinyibilikayo ezinjenge-mucilage gum kwimbewu yeflakisi zineempawu zokunciphisa i-cholesterol.

Kungenxa yokuba amandla abo okwenza into efana nejeli ichaphazela imetabolism enamafutha, ngaloo ndlela kunciphisa ukufunxeka kwecholesterol ().

Isifundo seentsuku ezisi-7 kubantu abali-17 bafumanise ukuba ifayibha yeflakisi yehlise i-cholesterol iyonke nge-12% kunye ne-LDL (embi) ye-cholesterol nge-15%, xa kuthelekiswa neqela lolawulo ().

Ukongeza, imbewu yeflakisi 'ephambili ye-lignan SDG isebenza njenge-antioxidant kunye ne-phytoestrogen -isixhobo esisekwe kwizityalo esilingisa i-hormone estrogen.

Ngelixa ii-antioxidants zineempawu zokunciphisa i-cholesterol, ii-phytoestrogens zidlala indima ebalulekileyo ekunciphiseni uxinzelelo lwegazi (, 30).

Isifundo esinye seeveki ezili-12 kumadoda angama-30 anamanqanaba aphezulu egazi cholesterol amisela ukuba abo bafumana i-100 mg ye-SDG bafumana ukwehla kwamanqanaba e-cholesterol ye-LDL (embi), xa kuthelekiswa neqela lolawulo ().

Okokugqibela, i-omega-3 fatty acid ALA ikwanazo neziphumo zokulwa nokudumba.

Uphando lubonisa ukuba inokunceda ukunyanga-kwaye iphinde ibuye kwakhona-imithambo evaliweyo, engoyena nobungozi bokubethwa sisifo (,).

Ngaphezulu, izifundo zabantu abanexinzelelo oluphezulu lwegazi bafumene iziphumo ezithembisayo xa abathathi-nxaxheba besitya malunga neepunipoli ezi-4 (iigrama ezingama-30) zembewu yefilakisi esuswe ngosuku.

Baqwalasele ukuncitshiswa kwe-10-15 mm Hg kunye ne-7 mm Hg kwi-systolic kunye ne-diastolic yegazi uxinzelelo (amanani aphezulu nasezantsi okufunda), ngokwahlukeneyo, xa kuthelekiswa namaqela olawulo (,).

Imbewu yeflakisi kunye neoyile yeflakisi zityebile kwi-fiber enyibilikayo, i-ALA, kunye ne-SDG, zonke ezinokuthi zinciphise umngcipheko wesifo sentliziyo kunye nokuphucula ulawulo lweswekile yegazi kunye nobuntununtunu be-insulin.

Ukuhla okunokubakho kokutya imbewu yeflakisi kunye neoyile yeflakisi

Nangona imbewu yeflakisi kunye neoyile yeflakisi zinezibonelelo ezininzi zempilo, zinokunxibelelana namanye amayeza asetyenziselwa ukulawula iswekile yegazi kunye namanqanaba e-cholesterol (36).

Oku kusebenza ngakumbi kwioyile yeflakisi, njengoko inomxholo ophezulu we-omega-3.

Umzekelo, i-omega-3 fatty acids ineepropathi zokuncipha kwegazi, ezinokuthi zonyuse ifuthe leziyobisi ezicoca igazi, ezinje ngeasprini kunye newarfarin, ezisetyenziselwa ukuthintela amahlwili egazi ().

Kwakhona, i-omega-3 fatty acid supplements inokuphazamisa ukulawulwa kweswekile yegazi ngokunciphisa amanqanaba eswekile yegazi.

Oku kuthetha ukuba banokunciphisa iswekile yegazi kakhulu, befuna uhlengahlengiso kumthamo wakho weyeza elinciphisa iswekile.

Okwangoku, i-omega-3 fatty acids kwimbewu yeflakisi okanye ifilsexed oyile zongezo zinokwenza ukuba amayeza athile anciphisa i-cholesterol asebenze ngakumbi (36).

Ngayiphi na imeko, kuya kufuneka unxibelelane nomboneleli wakho wezempilo ngaphambi kokuba ungeze imbewu yeflakisi okanye ioyile yeflakisi kwindlela yakho yemihla ngemihla.

Ukutya imbewu yeflakisi okanye ioyile yeflakisi inokuphazamisa amayeza asetyenziselwa ukulawula iswekile yegazi kunye namanqanaba e-cholesterol egazini. Ke, kuya kufuneka ulumke ngaphambi kokuzisebenzisa.

Ungazongeza njani kwindlela otya ngayo

Imbewu yeflakisi kunye neoyile yeflakisi kulula kakhulu ukupheka ngayo. Zingatyiwa zigqitywe, zisileke, kwaye zosiwe, okanye njengeoyile okanye umgubo ().

Nangona kunjalo, imbewu yeflakisi epheleleyo kunokuba nzima ukuyetyisa, ke zama ukunamathela emhlabeni okanye iinguqulelo ezisikiweyo ukuba ufuna enye into ngaphandle kweoyile.

Ungazifumana kwiimveliso ezininzi zokutya, ezinje ngeempahla ezibhakiweyo, iijusi, iimveliso zobisi, kunye neepaties zenyama (,).

Kwakhona ungazifaka phantse kuyo yonke into oyiphekileyo, kubandakanya ne-arhente yokuqina yesuphu kunye neesosi okanye kumxube wakho owuthandayo wokugquma ukuze ube nesiqwengana esihle.

Enye indlela elula kwaye emnandi yokonwabela imbewu yeflakisi kukulungiselela abaqhekezi beflakisi.

Nantsi into oyifunayo:

• 1 indebe (85 gram) yembewu yeflakisi yomhlaba
• 1 icephe (10 grams) yembewu yeflakisi epheleleyo
• 2 iisupuni zepuni yetswele
• 1 ithisipuni yomgubo wegalikhi
• 2 iisupuni zerosemary eyomileyo
• I-1/2 indebe (120 ml) yamanzi
• intwana yetyuwa

Hlanganisa izithako ezomileyo kwisitya esincinci. Emva koko uthele amanzi kuwo kwaye usebenzise izandla zakho ukwenza intlama.

Beka intlama phakathi kwamaqhekeza amabini ephepha kwaye uyiqengqele kubukhulu bakho obufunayo. Susa isahlulo esiphezulu sephepha lesikhumba kwaye usike inhlama kwizikwere. Le recipe ivelisa malunga nabaqhekezi abangama-30.

Beka intlama kwiphepha lokubhaka kwaye ubhake kwi-350 ° F (176 ° C) kangangemizuzu engama-20-25. Vumela ukuba ipholile kwaye emva koko ubakhonze ngokudipha okuthandayo.

Ngokuphathelele ioyile yeflakisi, ungayongeza kwimpahla yokunxiba kunye nee-smoothies, okanye unokufumana iifomsile zeoyile yeflakisi ezivenkileni nakwi-Intanethi.

Imbewu yeflakisi kunye neoyile yeflakisi zinokutyiwa ziphele, umhlaba, njengeoyile, okanye iifomsile, kunye nokongezwa kwizitya eziswiti nezinencasa ngokufanayo.

Umgca wezantsi

Imbewu yeflakisi kunye neoyile yeflakisi inezibonelelo ezininzi zempilo ezinokunceda abantu abanesifo seswekile ukulawula imeko.

Kuba bazizityebi kwifayibha, i-omega-3 fatty acids, kunye nezixhobo ezizodwa zezityalo, banokuphucula ulawulo lweswekile yegazi, ubuntununtunu be-insulin, kunye nokunciphisa umngcipheko wesifo sentliziyo.

Nangona kunjalo, kuya kufuneka ukhumbule ngaphambi kokuba uzitye, njengoko zinokunxibelelana namanye amayeza amiselweyo kunyango lwesifo seswekile.