Imbewu yefilakisi ungayithatha kanjani ukuze yehlise isisindo? Phakathi kwazo zonke izindlela ezinokwethenjelwa zokwehlisa isisindo, i-flaxseed yomhlabathi yokwehlisa isisindo ingenye yokudla okuphumelela kakhulu okusiza ukuthi ulahle amakhilogremu athe xaxa. Ithuthukiswe nge-fiber, i-Omega 3 fatty acids, nama-antioxidants, i-flaxseed inyusa ukusebenza kahle komzimba wakho ekwehliseni isisindo. Lezi zinhlamvu ezincane ezinambitheka ngokugqamile zitholakala esitshalweni sefilakisi, i-fiber esetshenziselwa ukukhiqiza ifilakisi.
Imbewu yefilakisi isiza kanjani ekwehliseni isisindo?
Imbewu yefilakisi yokwehlisa isisindo
Njengoba sishilo ngenhla, imbewu yefilakisi ibamba iqhaza elibalulekile ekudleni kwakho uma ufuna ukunciphisa umzimba kanye / noma ukulawula isisindo sakho. Lokhu ikakhulukazi kungenxa yokuqukethwe kwayo kwe-fiber ephezulu. I-Fibre ikusiza uzizwe ugcwele, okuholela ekutholakaleni kokudla kwekhalori kwansuku zonke okuphansi.
Ngamanye amagama, imbewu yefilakisi isiza ukucindezela isifiso sakho sokudla ngokukunikeza umuzwa wokugcwala kalula futhi ngokushesha. Awudingi ukudla ukudla okuningi ukwanelisa indlala yakho. Uma uvame ukudla okulula phakathi kokudla futhi ufuna ukunciphisa ukudla okudlayo, imbewu yefilakisi ilungele ukulawula ukuthanda kwakho ukudla. Uma uzibuza ukuthi ungayidla kanjani imbewu yefilakisi yokwehlisa isisindo, ungazifaka ekudleni kwakho, ikakhulukazi ngesikhathi sasekuseni.
Ucwaningo oluthile lwathola ukuthi umuzwa wendlala, kanye nesifiso esijwayelekile, kungancishiswa ngokufaka nje amagremu ayi-2,5 wembewu yefilakisi lomhlabathi eziphuzweni. Lokhu kungenxa yokuthi imbewu yefilakisi icebile kakhulu ku-fiber encibilikayo, ebambezela ukugaya esiswini, okwenza kusebenze ama-hormone ahlukahlukene alawula isifiso sokudla. Lokhu-ke kukwenza uzizwe usuthi.
Ngokwengeziwe, ngemuva kokubukeza ingqikithi yezifundo ezahlukahlukene ezingama-45 ngo-2017, abacwaningi baphetha ngokuthi ukufaka yonke ifilakisi ekudleni kwakho kungaholela ekwehlisweni kwesisindo sokhalo, isisindo somzimba, kanye nenkomba yomzimba (BMI).
Ungayithatha kanjani imbewu yefilakisi
Ungayithatha kanjani imbewu yefilakisi? Ababaningi bethu abazi lokho imbewu yomhlabathi yefilakisi zisebenza kangcono ekunciphiseni isisindo. Lokhu kungenxa yokuthi imbewu yefilakisi ephelele yenza kube nzima ngohlelo lokugaya ukudla ukuthi lumunce zonke izakhi ezikhona kuzo. Ngakolunye uhlangothi, imbewu yefilakisi yomhlabathi imuncwa kalula futhi kunethuba elingcono lokuthi uzothola amafutha abalulekile, amaprotheni, kanye nefayibha yokudla ekhona kuzo.
Zingaki imbewu yefilakisi oyidingayo yokwehlisa isisindo?
Imbewu yefilakisi emanzini. Njengoba imbewu yefilakisi icebile ngomsoco, isipuni esisodwa sanele. Ngokusho kochwepheshe bezempilo, isipuni sembewu yefilakisi ngosuku sikusiza wehlise isisindo. Lokhu futhi kuthuthukisa impilo yakho yonke.
Ungayidla kanjani imbewu yefilakisi
Ungayithatha kanjani ifilakisi. Kunezindlela eziningi zokudla ifilakisi. Zingadliwa ziphelele noma zigayiwe. Zingathathwa futhi ngendlela yamafutha ahlanganisiwe. Ungazama lokhu uma ufuna ukufaka imbewu yefilakisi ekudleni kwakho kwansuku zonke:
- Shayela umhlabathi noma imbewu yefilakisi ephelele, noma njengamafutha ekugqokeni kwakho isaladi
- Faka imbewu yefilakisi ku-yogurt
- Fafaza imbewu yefilakisi emhlabathini okusanhlamvu kwasekuseni noma esitsheni se-oatmeal
- Faka imbewu yefilakisi kuma-smoothies. Lokhu futhi kuqinisa ukuguquguquka kokuzamazama.
- Sebenzisa imbewu yefilakisi kuzimpahla zakho ezibhakiwe njengamakhukhi, isinkwa, nama-muffin
- Faka imbewu yefilakisi ezitsheni zakho zenyama njengenkukhu, inyama yenkonyana nenhlanzi
- Vele ungeze imbewu yefilakisi emanzini okuphuza
Lezi ngezinye nje zezindlela ezimbalwa ezidumile zokudla imbewu yefilakisi. Ungazama futhi izinketho ezahlukile uwedwa.
Ungayigaya kanjani imbewu yefilakisi
Ukuze uthole izinzuzo ezigcwele zefilakisi, kufanele uligaye. Ungathenga imbewu yomhlabathi yefilakisi esigabeni sokudla sezempilo esitolo. Kuvame ukubhalwa njengefilakisi lomhlabathi. Uma uthenga imbewu ephelele yefilakisi, gaya ngesigaxa sekhofi noma iprosesa yokudla encane. Gaya ukuvumelana kwesitashi sommbila noma ufulawa omuncu. Ifriji ngemuva kokugaya.
Ungayithatha kanjani imbewu yefilakisi ukuze uqunjelwe
- Linseed (noma imbewu yefilakisi) ingasiza ngokuqunjelwa futhi iwumthombo omkhulu we-fiber, antioxidants, kanye ne-omega-3 fatty acids.
- Isipuni esisodwa nje sembewu yefilakisi ensundu negolide sine-2.8 g yefayibha, zombili ezincibilikayo nezingaxazululeki.
- Iningi le-fiber litholakala kumakhoba wembewu yefilakisi, futhi imbewu yomhlabathi yefilakisi ngokuvamile inconyelwa ukutholakala kalula kwe-fiber.
- Kulula ukufaka imbewu yefilakisi kuma-smoothies, ngaphezulu kwamasaladi, noma ku-oatmeal.
Izakhiwo zembewu yefilakisi
I-fiber yokudla
Imbewu yefilakisi iwumthombo omuhle wefayibha yokudla. I-fiber yokudla ihlukaniswa ngezigaba ezimbili: iyancibilika futhi ayincibiliki. I-fiber encibilikayo ikhiqiza into efana ne-jelly okuthi, uma itholakala ngeziphuzo zokugaya kanye namanzi, kubambezele ukumuncwa kokudla kukholoni futhi, kukwenza uzizwe ugcwele isikhathi eside. I-fiber engafakwanga isiza ukukhuthaza ama-gut gut ama-bacterium, asekela impilo yokugaya ukudla futhi andise isilinganiso sakho semethabolic.
Ama-acid abalulekile
Isizathu sokuthi babizwe ngama-fatty acids abalulekile ukuthi angatholakala kuphela emithonjeni yokudla enempilo. Imbewu yefilakisi ilayishwa ngama-acid amabili abalulekile, i-omega-3 ne-omega-6. Lawa mafutha acid abalulekile atholakala embewini yefilakisi aguqulwa abe yi-phospholipids, okuyingxenye ebalulekile yokwakheka kolwelwesi lweseli.
Uma usufakiwe, i-omega-3 ne-omega-6 fatty acids ziguqulwa zibe yi-prostaglandin, elinganisa umzimba. Ama-Prostaglandins atholakala ku-omega-3 fatty acids asiza ukunciphisa ukuvuvukala. Ukuvuvukala kungadala ukuzuza kwesisindo, njengoba kungakhuphula ukucindezeleka okwenziwe nge-oxidative.
Amaprotheni
Imbewu yefilakisi icebile ngamaprotheni. Ngakho-ke lapho usebenzisa isipuni sembewu yefilakisi, kanye nefayibha yokudla, okuqukethwe kwamaprotheni kunciphisa ukuthanda kwakho ukudla. Lokhu kukuvimbela ekudleni ngokweqile, okusiza ukunciphisa umzimba.
Ama-antioxidants
Ama-antioxidants, abizwa nangokuthi ama-lignans, anenqwaba yezimbewu zefilakisi. Yize bengenakho ukuxhumana okuqondile nokwehlisa isisindo, bathuthukisa ukusebenza kweseli njengoba umzimba wakho ushisa amanoni. ILignans futhi inikela ngokusekelwa kokudla okunempilo futhi ivikele kuma-radicals wamahhala.
Ungayidla kanjani imbewu yefilakisi?
- Fafaza amanye amafilakisi embeweni ebandayo. Ungayixubanisa futhi nokusanhlamvu okushisayo njenge-oatmeal.
- Ungangeza futhi isipuni esingu-1 sembewu yefilakisi ku-smoothie yakho.
- Ungasebenzisa futhi uwoyela wefilakisi ukwenza i-omega-3 vinaigrette yanoma isiphi isaladi.
- Sebenzisa imbewu yefilakisi ekugqokeni isaladi, inkukhu noma isaladi.
- Gcoba amasobho ngesipuni sembewu yefilakisi yomhlabathi. Bazokunika ukunambitheka okuncane kwe-nutty kanye ne-crunch emnandi.
- Hlanganisa imbewu yefilakisi emhlabathini ibe yi-casserole enhle, isilili noma isitshulu.
- Faka imbewu yefilakisi emhlabathini ku-muffin batter, izinkwa, amakhukhi, namakhekhe.
Ezinye izinzuzo zembewu yefilakisi
- Aziqukethe i-cholesterol ngakho-ke futhi zilungele inhliziyo.
- Ziwumthombo omuhle we-fiber, zisiza ekugayeni futhi zivimbele ukuqunjelwa.
- Imbewu yefilakisi iqukethe ezinye izakhi zomzimba ezimbalwa, ngaphezu kwamaprotheni, i-magnesium, i-calcium, i-phosphorus, i-omega 3, ne-lignin.
- Ukusetshenziswa njalo kwembewu yefilakisi kuhle esikhunjeni.
- Imbewu yefilakisi futhi ivimbela umdlavuza futhi yenza lula ukwehla kwesisindo.
- Ama-lignans akhona kuzo asiza ukulwa namazinga aphezulu e-estrogen. Lokhu kusiza nokugcina amazinga ama-hormone alinganiselayo.
- Imbewu yefilakisi nayo ikhuthaza izinwele ezinempilo.
- Zibuye zihlotshaniswe nokunciphisa umfutho wegazi ophezulu.
- Ziphansi ku-LDL (lipoproteins) noma i-cholesterol embi.
Izinzuzo ezifakiwe
Njengoba sishilo nje, izinzuzo ze-flaxseed ziningi. Lokhu kuthathwa njengokudla okuphezulu, okusho ukuthi banezakhiwo eziningi ezinempilo, okubenza babaluleke ekudleni kwethu kwansuku zonke. Sixoxa ngalezi zinzuzo ngokuningiliziwe ngezansi.
Imbewu yefilakisi icebile ku-omega-3 fatty acids
Ama-omega-3 fatty acids angama-fatty acids adingekayo umzimba wakho okudingeka usebenze kahle, kanti imbewu yefilakisi yimithombo emihle kakhulu yalokhu. Lezi zinhlamvu zicebile ku-alpha-linolenic acid noma i-ALA, okuwuhlobo lwe-omega-3 fatty acid egxile kakhulu ezitshalweni. I-ALA ayakhiqizwa ngokwemvelo ngumzimba wakho, ngakho-ke kufanele uyithole emithonjeni yangaphandle njengokudla okudlayo.
Ucwaningo luthole ukuthi ukusetshenziswa kwe-ALA kuxhumene nengozi ephansi yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi.
Imbewu yefilakisi inezakhamzimba eziningi
Izitshalo zefilakisi zingesinye sezitshalo ezindala kakhulu futhi zizinhlobo ezimbili ezihlukene: onsundu negolide. Kodwa-ke, womabili anomsoco ngokulinganayo. Ngisho isipuni esisodwa sembewu yefilakisi yomhlabathi siqukethe cishe ama-calories angama-37, ama-1.3 amagremu wamaprotheni, ama-gramu ama-2 ama-carbohydrate, ama-gram ayi-1.9 wefayibha, ama-gramu ama-3 amafutha aphelele, ama-0.3 amagremu amafutha agcwele, amaphesenti ayi-8 e-RDI kavithamini B1., Amaphesenti ama-2 we-RDI ka-vitamin B6, amaphesenti ama-2 e-RDI e-folate, amaphesenti ama-2 e-RDI ngensimbi, amaphesenti ama-2 e-RDI ye-calcium, amaphesenti ayi-7 e-RDI ye-magnesium nezinye izakhi zomzimba eziningi.
Amafilakisi Angasiza Ekunciphiseni Ubungozi Bomdlavuza
Imbewu yefilakisi icebe kakhulu ngama-lignans, okuyizinhlanganisela zezitshalo ezinempahla ye-estrogen ne-antioxidant. Zombili ziyaziwa ukunciphisa ubungozi bokuthuthukisa izinhlobo ezahlukahlukene zomdlavuza futhi zisiza kakhulu ekuthuthukiseni impilo yonke. Okuqukethwe yi-lignan ezimbewini zefilakisi kufika ezikhathini ezingama-8000 ngaphezulu uma kuqhathaniswa nokunye ukudla kwezitshalo.
Ucwaningo luye lwabonisa ukuthi ukusetshenziswa kwembewu yefilakisi nsuku zonke kungaholela engcupheni ephansi yokuba nomdlavuza webele, umdlavuza wendlala yabesilisa, umdlavuza wamathumbu nomdlavuza wesikhumba. Kokugcina okubili, kudingeka olunye ucwaningo.
Imbewu yefilakisi yehlisa umfutho wegazi
Phakathi kwezinzuzo eziningi zembewu yefilakisi, eyodwa ukuthi zingasiza ekwehliseni umfutho wegazi. Ucwaningo oluthile lwathola ukuthi labo abadla ama-gramu angama-30 embewu yefilakisi nsuku zonke isikhathi esiyizinyanga eziyisithupha babhekene nokwehla komfutho wegazi wabo we-systolic nge-10 mmHg, kuyilapho i-diastolic blood pressure yabo yehle ngo-7 mmHg. Ezifundweni ebezivele zithatha imishanguzo yegazi, ukwehla kwengcindezi yegazi bekukuncane kakhulu.
Imbewu yefilakisi icebile ngamaprotheni asezingeni eliphakeme.
Imbewu yefilakisi iqukethe amaprotheni amaningi ezitshalo ezisezingeni eliphakeme acebile nge-glutamic acid, i-aspartic acid, nama-amino acid. Ucwaningo oluhlukahlukene lukhombisile ukuthi amaprotheni anefilakisi angathuthukisa futhi aqinise amasosha omzimba, avimbele ukukhula kwamathumba, anciphise amazinga e-cholesterol, futhi abe nezindawo zokulwa nokubola.
Imbewu yefilakisi yehlisa amazinga e-cholesterol
Izinzuzo zembewu yefilakisi zifaka phakathi amandla abo okuthuthukisa i-cholesterol. Ucwaningo lwabantu abane-cholesterol ephezulu luthole ukuthi labo abadla impuphu yefilakisi nsuku zonke isikhathi esiyizinyanga ezintathu bathola amazinga aphansi e-cholesterol aze afike ku-17%, kanti i-cholesterol embi ye-LDL yehliswe cishe ngama-20%.
Olunye ucwaningo luthole ukuthi abantu abanesifo sikashukela bathola ukwanda ngo-12% kwe-cholesterol enhle ye-HDL lapho bethatha isipuni se-powder yefilakisi nsuku zonke inyanga. Lokhu kusho ukuthi imbewu yefilakisi nayo ihle kakhulu kubantu abanesifo sikashukela sohlobo 2.
Imbewu yefilakisi ingasiza ekwehliseni isisindo nasekulawuleni
Izinzuzo ze-flaxseed zokwehlisa isisindo kungenye inzuzo yokufaka lezi zinhlamvu ezinhle njengengxenye yokudla kwakho kwansuku zonke. Uma ufuna ukunciphisa umzimba, izimbewu zefilakisi zingaba yisidlwana sakho ozithandayo njengoba zingakusiza ukuthi ubambe indlala.
Imiphumela emibi yembewu yefilakisi
Yize izinzuzo zembewu yefilakisi ziningi, kungenzeka zingabi ngeyawo wonke umuntu. Isibonelo, abantu abanezifo ezivuthayo zamathumbu (IBD) noma i-irritable bowel syndrome (IBS) kufanele bahlale kude nembewu yefilakisi. Lokhu kungenxa yokuthi zingasebenza njenge-laxatives futhi zicasule izindonga zekholoni, okungaholela ekuvukeleni futhi, kwezinye izimo ezinzima, ngisho nokuphuma kwegazi.
Kuphakanyiswa futhi ukuthi labo abahlangabezana nokungalingani kwe-hormonal noma i-endometriosis akufanele badle imbewu yefilakisi njengoba bengalingisa imiphumela ye-estrogen emzimbeni.
Isifinyezo
Imbewu yefilakisi iyimbewu enhle enezinzuzo eziningi empilweni yakho isiyonke futhi ingakusiza kakhulu ekunciphiseni isisindo. Banikeza inani elikhulu lezakhamzimba emzimbeni, ngaleyo ndlela baqinise amasosha omzimba futhi bavimbele ukuthuthukiswa kwezifo ezahlukahlukene. Ingxenye ehamba phambili ukuthi zingadliwa ngezindlela ezahlukahlukene, ziphelele noma phansi.
Kodwa-ke, kubalulekile ukuthi wazi ukuthi laba akubona abenzi bemimangaliso. Kufanele uqinisekise ukudla okunempilo futhi uvivinye umzimba njalo uma ufuna ukunciphisa isisindo ngendlela efanele.
Imibuzo Ebuzwa Njalo (i-FAQ)
Q. Ziyini izinzuzo zembewu yefilakisi?
IMP: Ama-lignans no-omega 3 fatty acids akhona ezimbewini zefilakisi asiza ukwehlisa umfutho wegazi nokuvikela ukudla ngokweqile. Ngaphandle kwalokho, kubuye kube kuhle esikhunjeni futhi kunezinto ezilwa nomdlavuza. U. Singayidla yini imbewu eluhlaza yefilakisi?
A: Yebo, singakwazi. Noma kunjalo, kufanele zihlafunwe kahle ngaphambi kokugwinya. U. Ingabe ifilakisi ilungile ekwehliseni isisindo?
IMP: Imbewu yefilakisi ingaba ibhonasi eyengeziwe enqubweni yokwehlisa isisindo ngenxa yobukhona be-fiber, amafutha anempilo, nempahla yabo yokusutha. U. Ingabe i-flaxseed iyakusiza ulahlekelwe ngamafutha esiswini?
IMP: Cha, imbewu yefilakisi ayikwazi ukukusiza ukunciphisa amafutha kunoma iyiphi indawo ethile yomzimba. Lokho kusho, akufanele uhlose ukunciphisa ibala noma, ngoba kungaba yimpilo ngokweqile. U. Ingabe imbewu yefilakisi eluhlaza ingushevu?
IMP: Imbewu yefilakisi eluhlaza ayibuthi. Uma ungazibekezeleli izimbewu zefilakisi eluhlaza, ungazosa ezingeni lokushisa eliphansi, uzicofe bese uzidla. Labo abane-IBS nezinye izinkinga zamathumbu kufanele babonane nodokotela noma isazi sokudla ngaphambi kokudla imbewu eluhlaza yefilakisi.
Okuqukethwe
- Imbewu yefilakisi yokwehlisa isisindo
- Ungayithatha kanjani imbewu yefilakisi
- Zingaki imbewu yefilakisi oyidingayo yokwehlisa isisindo?
- Ungayidla kanjani imbewu yefilakisi
- Ungayigaya kanjani imbewu yefilakisi
- Ungayithatha kanjani imbewu yefilakisi ukuze uqunjelwe
- Izakhiwo zembewu yefilakisi
- I-fiber yokudla
- Ama-acid abalulekile
- Amaprotheni
- Ama-antioxidants
- Ungayidla kanjani imbewu yefilakisi?
- Ezinye izinzuzo zembewu yefilakisi
- Izinzuzo ezifakiwe
- Imbewu yefilakisi icebile ku-omega-3 fatty acids
- Imbewu yefilakisi inezakhamzimba eziningi
- Amafilakisi Angasiza Ekunciphiseni Ubungozi Bomdlavuza
- Imbewu yefilakisi yehlisa umfutho wegazi
- Imbewu yefilakisi icebile ngamaprotheni asezingeni eliphakeme.
- Imbewu yefilakisi yehlisa amazinga e-cholesterol
- Imbewu yefilakisi ingasiza ekwehliseni isisindo nasekulawuleni
- Imiphumela emibi yembewu yefilakisi
- Isifinyezo
- Imibuzo Ebuzwa Njalo (i-FAQ)
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