Imbewu yeFlakisi 101: Amanqaku esondlo kunye neziBonelelo zezeMpilo

Umxholo

• Iinyani ngesondlo
• IiCarbs kunye nefayibha
• Iiproteni
• Amafutha
• Iivithamini kunye neeminerals
• Olunye uhlobo lwezityalo
• Iilignans
• Ukuhla ukusinda
• Impilo yentliziyo
• I-cholesterol yegazi
• I-Omega-3 fatty acids
• Ifuthe legazi
• Ezinye izibonelelo zezempilo zembewu yeflakisi
• Ukucola impilo
• Seswekile
• Umhlaza
• Iziphumo ezibi kunye neenkxalabo ezizezinye
• ICyanogenic glycosides
• Iphytic acid
• Iingxaki zokugaya
• Iingozi ngexesha lokukhulelwa
• Iziphumo zokuncipha kwegazi
• Umgca wezantsi

Iimbewu zeflax (Linum usitatissimum) - ekwabizwa ngokuba yiflakisi eqhelekileyo okanye i-linseeds- yimbewu yeoyile encinci eyavela kuMbindi Mpuma kumawaka eminyaka eyadlulayo.

Mva nje, baye bafumana ukuthandwa njengokutya okusempilweni. Oku kungenxa yomxholo wabo ophezulu wamafutha e-omega-3 asempilweni, ifayibha, kunye nezinye izinto ezizodwa zezityalo (,,).

Imbewu yeflakisi iye yanxulunyaniswa nezibonelelo zezempilo, ezinje ngokuphuculwa kokucola ukutya kunye nokwehla komngcipheko wesifo sentliziyo, udidi lwesibini lweswekile, kunye nomhlaza.

Zifakwe ngokulula kukutya kwakho - ukuzisila yeyona ndlela ilungileyo yokwenza uninzi lwezibonelelo zazo zempilo.

Imbewu yeflakisi ihlala imdaka okanye tyheli. Zithengiswa ziphelele, zicoliwe / zisongwe, okanye zosiwe- kwaye zihlala zenziwa i-oyile yeflakisi.

Eli nqaku likuxelela yonke into ekufuneka uyazi malunga nembewu yeflakisi.

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

Iinyani ngesondlo

Iiflekisi zineekhalori ezingama-534 nge-ounces eziyi-3.5 (100 grams) - ezihambelana neekhalori ezingama-55 kwisitya ngasinye (10 grams) sembewu iphela.

Ziqukethe i-42% ye-fat, i-29% ye-carbs kunye ne-18% yeprotheni.

Enye icephe (10 grams) yembewu yeflakisi epheleleyo ibonelela ngezakha mzimba zilandelayo ():

• Iikhalori: 55
• Amanzi: 7%
• Iprotheni: 1.9 iigram
• IiCarbs: Iigrama ezi-3
• Iswekile: 0.2 iigrem
• Ifayibha: 2.8 iigram
• Amafutha: 4.3 iigrem

IiCarbs kunye nefayibha

Imbewu yeFlakisi yenziwe ngama-29% eekhabhohthi - i-95% yayo eyi-fiber.

Oku kuthetha ukuba baphantsi kwi-carbs e-digestible net-inani le-carbs epheleleyo lithatha inani le-fiber-eyenza ukutya kwe-carb ephantsi.

Iicephe ezimbini (iigram ezingama-20) zembewu yeflakisi zibonelela malunga neegram ezi-6 zefiber. Oku kumalunga ne-15-25% ye-Reference Daily Intake (i-RDI) yamadoda nabasetyhini, ngokulandelelana ().

Umxholo wefayibha ubhalwe (6):

• 20-40% ifayibha enyibilikayo (iintsini mucilage)
• I-60-80% yefayibha engenakunyibilika (iselulosi kunye nelignin)

Ifayibha enyibilikayo inceda ukulawula iswekile yegazi kunye namanqanaba e-cholesterol. Ikwakhuthaza impilo yokugaya ukutya ngokutyisa i-gut gut yakho eluncedo (,).

Xa ixutywe namanzi, iintsini ze-mucilage ezikwimbewu yeflakisi ziba nkulu kakhulu. Idityaniswe nomxholo wefayibha ongenakunyibilika, oku kwenza imbewu yeflakisi ibe sisiyobisi sendalo.

Ukutya imbewu yeflakisi kunokunceda ukukhuthaza rhoqo, ukuthintela ukuqhinwa, kunye nokunciphisa umngcipheko wesifo seswekile (,,).

Iiproteni

Imbewu yeflakisi yenziwe nge-18% yeeprotheyini. Iprofayili yabo ye-amino acid ifana neembotyi zesoya.

Ngaphandle kokuqulatha ii-amino acid ezifanelekileyo, ziyasilela kwi-amino acid lysine.

Ke ngoko, zithathwa njengeprotein engaphelelanga (11).

Okwangoku, imbewu yeflakisi iphezulu kwii-amino acid arginine kunye ne-glutamine-zombini ezi zibalulekile kwintliziyo nakwinkqubo yomzimba yokuzikhusela (,).

Amafutha

Imbewu yeFlakisi iqulethe i-42% yamafutha, kunye nepunipoon eyi-1 (10 yeegram) ebonelela nge-4.3 yeegram.

Lo mxholo wamafutha wenziwe ():

• Iipesenti ezingama-73 zepolyunsaturated fatty acids, ezinje nge-omega-6 fatty acids kunye ne-omega-3 fatty acid alpha-linolenic acid (ALA)
• Iipesenti ezingama-27 ze-monounsaturated and saturated fatty acids

Imbewu yeflakisi yenye yezona ndawo zityebileyo zokutya ze-ALA. Ngapha koko, badlulwa kuphela yimbewu ye-chia (15).

I-ALA yi-acid ebalulekileyo, oko kuthetha ukuba umzimba wakho awunakuyivelisa. Ke, kuya kufuneka uyifumane ngokutya okutyayo.

Ioyile yeflakisi iqulethe elona xabiso liphezulu le-ALA, ilandelwa yimbewu yokusila. Ukutya yonke imbewu kubonelela ngesixa esincinci se-ALA, njengoko ioyile itshixelwe ngaphakathi kulwakhiwo lwembewu yembewu ().

Ngenxa yomxholo ophezulu we-omega-3 fatty acids, imbewu yeflakisi inomlinganiselo ophantsi we-omega-6 ukuya kwi-omega-3 kunezinye iimbewu ezininzi zeoyile.

Umlinganiselo ophantsi we-omega-6 ukuya kwi-omega-3 fatty acids unxulunyaniswe nomngcipheko osezantsi wezifo ezingapheliyo (,).

Nangona kunjalo, imbewu yeflakisi ayinayo i-omega-3 eninzi njengeoyile yeentlanzi.

Ngaphezu koko, umzimba wakho ufuna ukuguqula i-ALA kwiimbewu yeflakisi iye kwi-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA) -inkqubo edla ngokungasebenzi kakuhle (,,).

Olunye udidi lwembewu yeflakisi- isolin, iindidi ezityheli - alunasondlo njengembewu yeflakisi eqhelekileyo. Ineprofayile yeoyile eyahlukileyo kwaye isezantsi kwi-omega-3 fatty acids (22).

Imbewu yeflakisi iphezulu kakhulu kwifayibha kwaye inikezela ngeeprotheyini ezifanelekileyo. Banotyebile kumanqatha kwaye yenye yezona ndawo zilungileyo zokusekwa kwezityalo ze-omega-3 fatty acids ezinentliziyo entle.

Iivithamini kunye neeminerals

Imbewu yeflakisi ingumthombo olungileyo weevithamini kunye neeminerali:

• Thiamine. Le vithamini B yaziwa ngokuba yi-vitamin B1. Kubalulekile kwimetabolism eqhelekileyo kunye nokusebenza kwentliziyo.
• Ubhedu. Iminerali ebalulekileyo, ubhedu lubalulekile ekukhuleni, kuphuhliso, nakwimisebenzi eyahlukeneyo yomzimba ().
• Molybdenum. Imbewu yeflakisi ityebile kwi-molybdenum. Le mineral ibalulekileyo inembewu eninzi, iinkozo kunye nemidumba ().
• Magnesium. Isimbiwa esibalulekileyo esinemisebenzi emininzi emzimbeni wakho, i-magnesium yenzeka ngesixa esikhulu kwiimbewu, iimbewu, amandongomane, kunye nemifuno eluhlaza ().
• Iphosphorus. Le minerali ihlala ifumaneka kukutya okune-protein kwaye inegalelo kwimpilo yethambo kunye nasekugcinweni kwethishu ().

Imbewu yeflakisi ingumthombo olungileyo weevithamini kunye neeminerals ezifunekayo kwimpilo efanelekileyo. Oku kubandakanya i-thiamine (ivithamini B1), ubhedu, i-molybdenum, i-magnesium kunye ne-phosphorus.

Olunye uhlobo lwezityalo

Imbewu yeFlakisi iqulethe izityalo ezininzi eziluncedo:

• I-p-Coumaric acid. Le polyphenol yenye yee-antioxidants eziphambili kwimbewu yeflakisi.
• I-asidi yeFerulic. Le antioxidant inokunceda ekuthinteleni izifo ezininzi ezingapheliyo ().
• ICyanogenic glycosides. Ezi zinto zingenza iikhompawundi ezibizwa ngokuba zii-thiocyanates emzimbeni wakho, ezinokuthintela ukusebenza kwe-thyroid kwabanye abantu.
• IiPhytosterol. Inxulumene ne-cholesterol, ii-phytosterol zifumaneka kwiimbumba zeseli zezityalo. Babonakalisile ukuba baneziphumo zokunciphisa i-cholesterol ().
• Iilignans. I-Lignans zikhona phantse kuzo zonke izityalo, zisebenza zombini i-antioxidants kunye ne-phytoestrogens. Imbewu yeflakisi ityebe ngokukodwa kwilignans, enamaxesha angama-800 ngaphezulu kokunye ukutya ().

Imbewu yebrown yeflakisi inomsebenzi ophakamileyo wokulwa ne-antioxidant kuneentlobo ezityheli (15).

Iilignans

Imbewu yeflakisi yenye yezona ndawo zityebileyo zokutya kweelignans. Ezi zondlo zisebenza njenge-phytoestrogens ().

I-Phytoestrogens yimixube yezityalo efana ne-hormone yesini yabasetyhini. Banempawu ezibuthathaka ze-estrogenic kunye ne-antioxidant ().

Banxulunyaniswa nokwehla kwengozi yesifo sentliziyo kunye ne-metabolic syndrome, njengoko behlisa amanqanaba e-fat kunye ne-glucose egazini lakho.

I-flax lignans ikwanceda ukunciphisa uxinzelelo lwegazi, uxinzelelo lwe-oxidative, kunye nokudumba kwimithambo yakho ().

I-Lignans zivundiswa ziibhakteriya kwinkqubo yakho yokwetyisa kwaye zinokunciphisa ukukhula kweesifo somhlaza ezininzi-ngakumbi iintlobo ezibuthathaka kwihomoni, ezinje ngesifuba, isibeleko kunye nomhlaza wedlala lobudoda (,).

Imbewu yeflakisi iphezulu kwizityalo ezininzi, kubandakanya iphe-Coumaric acid, ferulic acid, cyanogenic glycosides, phytosterols, kunye ne-lignans. Ngokukodwa, ezi zimbini zokugqibela zidityaniswe nezibonelelo ezahlukeneyo.

Ukuhla ukusinda

Imbewu yeflakisi inokuba luncedo njengenxalenye yokutya okunciphisa umzimba.

Ziqulathe ifayibha enyibilikayo, ebambelela kakhulu xa ixutywe namanzi.

Le fayibha ibonakalisiwe iyasebenza ekucinezeleni indlala kunye neminqweno, enokuthi ikhuthaze ukunciphisa umzimba (,).

Ukuphononongwa kwezifundo ezilawulwayo kugqityiwe ukuba imbewu yeflakisi ikhuthaza ukwehla kobunzima kubantu abatyebe kakhulu kunye nabatyebileyo. Abo bongeze imbewu kukutya kwabo baphulukana nomndilili we-2.2 yeekhilogram, xa kuthelekiswa neqela lolawulo ().

Uhlalutyo lukwabonisa ukuba ukwehla kobunzima bekuthanda ukuba bukhulu kwizifundo ezihlala ngaphezulu kweeveki ezili-12 kwaye phakathi kwabo batya ngaphezulu kwe-30 yeembewu yeflakisi ngosuku ().

Imbewu yeflakisi iqulethe ifayibha enyibilikayo, enokuthi ikhuthaze ukwehla kobunzima ngokunciphisa indlala kunye nokunciphisa ukuthanda.

Impilo yentliziyo

Imbewu yeflakisi iye yanxulunyaniswa nezibonelelo eziphambili zempilo yentliziyo, ikakhulu zibangelwa ngumxholo we-omega-3 fatty acids, lignans, kunye nefayibha.

I-cholesterol yegazi

I-cholesterol ephezulu yegazi yinto eyaziwayo yengozi yesifo senhliziyo. Oku kuyinyani ngokukodwa kwi-LDL (embi) ye-cholesterol ().

Izifundo zabantu ziqaphela ukuba ukusetyenziswa kwembewu yeflakisi yemihla ngemihla - okanye ioyile yeflakisi- kungathoba i-cholesterol nge-6-11%.

Olu phononongo lukwabonisa ukwehla nge-9-18% kwinani lama-LDL (amabi) amasuntswana e-cholesterol (,,,).

Oku kuxhaswa zizifundo zezilwanyana ezibonisa ukuba imbewu yeflakisi inokuwaphucula amanqanaba e-cholesterol kunye nokwakheka kwamafutha egazi (, 41,,,).

Ezi mbewu zinokuba luncedo kakhulu xa zityiwe kunye neyeza lokunciphisa amayeza.

Isifundo esinye seenyanga ezili-12 sifumanise ukuba imbewu yeflakisi ibangele ukuncitshiswa okungange-8.5% kwi-LDL (embi) ye-cholesterol, xa kuthelekiswa neqela lolawulo ().

Isiphumo sokunciphisa i-cholesterol sicingelwa ukuba sibangelwa yimicu ephezulu kunye nomxholo we-lignan kwimbewu yeflakisi.

Ezi zinto zibopha nge-cholesterol ene-cholesterol eninzi kwaye uzise kumgudu wakho wokugaya ukutya. Oku kunciphisa amanqanaba e-cholesterol emzimbeni wakho ().

I-Omega-3 fatty acids

I-Omega-3 fatty acids ibalulekile. Banokuba nezibonelelo kwiinkalo ezahlukeneyo zempilo yentliziyo, kubandakanya ukusebenza kweplatelet yegazi, ukudumba, kunye noxinzelelo lwegazi.

Imbewu yeflakisi iphezulu kakhulu kwi-omega-3 fatty acid alpha-linolenic acid (ALA).

Ziye zaboniswa ukunciphisa umngcipheko wesifo sentliziyo kwizifundo zezilwanyana ngokunciphisa ukudumba kwimithambo ().

Izifundo ezininzi zidibanisa i-ALA kunye nomngcipheko omncinci wokubetha, ukuhlaselwa yintliziyo kunye nesifo esingapheliyo sezintso. Olu phononongo lubone umngcipheko we-73% wokufa ngesiquphe ngokunjalo, xa kuthelekiswa nabantu abane-ALA engaphantsi (,,,).

Kwisifundo esinye, abantu abanesifo sentliziyo banikwa iigram ezingama-2.9 ze-ALA ngemini unyaka omnye. Abo bafumana isongezelelo babenamazinga asezantsi kakhulu okusweleka kunye nokuhlaselwa sisifo sentliziyo kunabantu abakwiqela lolawulo ().

I-ALA fatty acids esekwe kwizityalo ibonakala iyinceda impilo yentliziyo ngokufanayo neoyile yeentlanzi, ezityebileyo kwi-EPA nakwi-DHA (,, 55).

Ifuthe legazi

Ukutya imbewu yeflakisi yindlela efanelekileyo yokunciphisa uxinzelelo lwegazi (,,,,).

Kwisifundo seenyanga ezi-6 kubantu abanoxinzelelo oluphezulu lwegazi, abo batya amacephe ama-3 (30 gram) embewu yeflakisi mihla le bafumana ukuncitshiswa kwe-10 kunye ne-7 mm Hg kwi-systolic kunye ne-diastolic yegazi, ngokulandelelana.

Abantu abakwinqanaba le-systolic-elona nani liphezulu kufundo loxinzelelo lwegazi-elingaphezulu kwe-140 mm Hg ekuqaleni kophononongo babone ukuncitshiswa okukhulu kwe-15 mm Hg ().

Ukuncitshiswa kwe-5 mm Hg nganye kwi-systolic kunye ne-2-5 mm Hg ukunciphisa uxinzelelo lwegazi lwe-diastolic, umngcipheko wokuhlaselwa sisifo uqikelelwa ukuba uncitshiswe nge-11-13% kunye nomngcipheko wesifo sentliziyo ngama-34% (,).

Imbewu yeflakisi inokunceda ekulweni nesifo sentliziyo ngokunciphisa uxinzelelo lwegazi, ukulawula i-cholesterol yegazi, kunye nokwandisa amanqanaba akho e-omega-3 fatty acids enentliziyo entle.

Ezinye izibonelelo zezempilo zembewu yeflakisi

Imbewu yeflakisi ibonakalisiwe ukuba iluncedo kwiinkalo ezininzi zempilo yabantu.

Ukucola impilo

Urhudo kunye nokuqhinwa kubangela uxinzelelo olukhulu kwaye kunokude kuyisongele impilo yakho.

Malunga ne-2-7% yabantu eUnited States banamava orhudo olungapheliyo, ngelixa ukuqhina okuphindaphindayo kuchaphazela i-12-19 yeepesenti yabemi. Inqanaba lokuqunjelwa linokuphakama njenge-27% eYurophu, kwaye abasetyhini baphinde babe semngciphekweni wamadoda (62,).

Izifundo ezininzi ziye zafumanisa ukuba imbewu yeflakisi ithintela zombini urhudo kunye nokuqunjelwa (,,).

Umxholo wefayibha ongenakunyibilika kwimbewu yeflakisi yongeza isambuku kwinkunkuma yakho yokwetyisa, isebenza njenge-laxative kunye nokunciphisa ukuqunjelwa (, 67).

I-fiber e-Soluble nayo icingelwa ukuba ibophe emanzini kwindawo yakho yokugaya. Oku kubangela ukuba kudumbe kwaye kwandise uninzi lwesihlalo sakho, ukuthintela urhudo ().

Seswekile

Ngokwe-World Health Organisation (WHO), umntu om-1 kwabali-10 wayenesifo seswekile ngo-2012 ().

Izifundo kubantu abanesifo seswekile sesi-2 zibonisa ukuba ukongeza nge-10-20 gram yomgubo weflakisi ngosuku ngeenyanga ezi-1-2 unokunciphisa iswekile yegazi ngokuzila ukuya kuthi ga kwi-19.7% (, 70).

Nangona kunjalo, ayizizo zonke izifundo ezifumana imbewu yeflakisi ukuba isebenze kulawulo lweglucose yegazi kunye nenqanaba le-insulin ().

Nangona ikhonkco phakathi kwembewu yeflakisi kunye nohlobo lwesibini lweswekile alukacaci, zinokuthathwa njengezongezo ezikhuselekileyo nezisempilweni ekudleni kwakho ukuba une-2 yeswekile ().

Umhlaza

Ityhubhu yovavanyo kunye nezifundo zezilwanyana zibonisa ukuba imbewu yeflakisi inokucinezela ukwenziwa kweentlobo ezahlukeneyo zomhlaza, ezinjengezo zekolon, ibele, ulusu kunye nemiphunga (,).

Ukunyusa amanqanaba egazi kwiihomoni zesini kunxulunyaniswe nomngcipheko okhulayo womhlaza (,,).

Imbewu yeflakisi inokuhlisa amanqanaba eserum ngokuthoba amahomoni esini kwabasetyhini abangaphezulu komzimba, okunokuthi kunciphise umngcipheko womhlaza wamabele (,).

Ezi mbewu ziye zaboniswa ukuba ziyazikhusela kumhlaza webele (,).

Imbewu yeflakisi inokuphucula ukwetyisa ngokunciphisa urhudo kunye nokuqhinwa. Banokunciphisa ukuzila ukutya iswekile yegazi kubantu abanesifo seswekile kunye nokunciphisa umngcipheko wee-cancer ezininzi.

Iziphumo ezibi kunye neenkxalabo ezizezinye

Imbewu yeflakisi eyomileyo ihlala inyamezeleka, kwaye i-allergies inqabile ().

Kusacetyiswa ukuba usele amanzi amaninzi xa usitya le mbewu.

ICyanogenic glycosides

Imbewu yeflakisi iqulethe izixube zezityalo ezibizwa ngokuba yi-cyanogenic glycosides. Ezi zinto zinokubopha kunye neesulphur iikhompawundi emzimbeni wakho ukuze zenze ii-thiocyanates.

Amanani agqithisileyo ee-thiocyanate anokuphazamisa ukusebenza kwe-thyroid gland ().

Iinxalenye eziphakathi akunakulindeleka ukuba zibangele naziphi na iziphumo ezibi kubantu abasempilweni. Nangona kunjalo, abo baneengxaki ze-thyroid kufuneka baqwalasele ukuphepha inani eliphezulu lembewu yeflakisi ().

Nangona umda ophezulu okhuselekileyo wokutya okufakwe kwiflakisi ungakhange ugqitywe, isifundo esinye sagqiba kwelokuba iipunipoyi ezi-5 (iigram ezingama-50) ngosuku zikhuselekile kwaye ziluncedo kuninzi lwabantu abasempilweni ().

Iphytic acid

Ifana nezinye iimbewu, imbewu yeflakisi ine-phytic acid.

I-Phytic acid ihlala ibizwa ngokuba yi-antinutrient, njengoko inokunciphisa ukufunxwa kwezimbiwa njenge-iron kunye ne-zinc (85).

Okwangoku, i-phytic acid ayibangeli nakuphi na ukuncitshiswa okungapheliyo ekufunxweni kwezimbiwa kwaye akuchaphazeli nakuphi na ukutya okulandelayo.

Ke ngoko, oku akufuneki kube yinkxalabo enkulu-ngaphandle kwabantu abanesiphene kwizimbiwa ezinjenge-iron kunye / okanye ukulandela ukutya okungalinganiyo.

Iingxaki zokugaya

Kubantu abangaqhelanga kutya ifayibha eninzi, ukubandakanya imbewu yeflakisi ngokukhawuleza kunokubangela iingxaki zokugaya ukutya. Oku kubandakanya ukuqunjelwa, igesi, iintlungu zesisu, kunye nesicaphucaphu.

Kungcono ukuqala ngamanani amancinci kwaye usebenze indlela yakho ukuya kwi-1-2 yeepuni (10-20 gram) imihla ngemihla.

Ukongeza imbewu yeflakisi kwindlela otya ngayo nako kunokunyusa ukuhamba kwamathumbu rhoqo, njengoko imbewu yeflakisi iyinto yokuthambisa yendalo.

Iingozi ngexesha lokukhulelwa

Nangona izifundo zabantu zinqongophele, uninzi lweengcali zempilo zoyika ukuba ukutya imbewu yeflakisi ngexesha lokukhulelwa kunokuba neziphumo ezingathandekiyo.

Oku kungenxa ye-phytoestrogens kwiimbewu, ezinokuthi zenze ngokufanayo kwihomoni yesini yabasetyhini i-estrogen.

Izifundo zezilwanyana zibonisa ukuba imbewu yeflakisi kunye ne-lignans ezineflakisi zinokubangela ubunzima bokuzalwa okuphantsi kwaye zichaphazele ukukhula kwenkqubo yenzala yenzala-ngakumbi ukuba ityiwe ngexesha lokukhulelwa kwasekuqaleni (,).

Akunakulindeleka ukuba iidosi ezincinci zembewu yeflakisi zibe nefuthe elibi.

Nangona kunjalo, ngexesha lokukhulelwa kunye nokuncancisa, kuyacetyiswa ukuba unciphise ukungenisa kwakho imbewu yeflakisi kunye neminye imithombo yokutya ye-phytoestrogens. Oku kubandakanya ezinye iimveliso zesoya.

Iziphumo zokuncipha kwegazi

Iidosi ezinkulu ze-omega-3 fatty acids zinokuba nefuthe lokuncipha kwegazi ().

Ukuba unesifo esophayo okanye uthatha izicoci gazi okanye amanye amayeza, nxibelelana nengcali yezempilo ngaphambi kokubandakanya imbewu eninzi yeflakisi kwindlela otya ngayo (,).

Imbewu yeflakisi inokubangela imicimbi yokugaya ethambileyo. Ziqulathe iikhompawundi zezityalo ezinokuthi zichaphazele abanye abantu kwaye azithathwa njengezikhuselekileyo ekusebenziseni idosi ephezulu ekukhulelweni kwasekuqaleni.

Umgca wezantsi

Imbewu yeflakisi iye yathandwa ngenxa yomxholo wayo ophezulu we-omega-3 fatty acids, ifayibha, kunye nezinye izinto ezihlanganisiweyo zezityalo, ezijongene nezibonelelo ezininzi zembewu.

Banokunceda ukunciphisa umzimba kunye nokuphucula ulawulo lweswekile yegazi, kunye nentliziyo kunye nempilo yokwetyisa.

Ukuba ufuna ukukhulisa impilo yakho ngezi ndawo zincinci zinamandla, ungazithenga ekuhlaleni okanye kwi-Intanethi.