Gwema ipulakisi endaweni yokudla ukuze uzuze izinzuzo zayo
Abantu abaningi bangezela ama-flaxseeds kanye nokudla okuyisigxathu emhlabathini ekudleni kwabo njengoba i-flax i-gluten-free ne-carb ephansi. Imbewu ye-flax nayo iphethe umthwalo omkhulu wokukhokhela izakhi. Ngenkathi ingekho okusanhlamvu, inamaphrofayili afanayo namaminerali afanayo namaminerali futhi ane- fiber ngaphezulu, ama-antioxidants, nama -fatty acids ama-omega-3 kunezinhlamvu eziningi. Ngaphezu kwalokho, ayiqukethe gluten.
I-flaxseed iphansi kakhulu kuma-carbohydrate, okwenza kube ekahle kubantu ababeka umkhawulo wokudla kwabo nama-ashi neshukela. Ukuhlanganiswa kwayo kwamafutha enempilo namafutha aphakeme kakhulu kwenza kube ukudla okukhulu kokulahlekelwa isisindo nokugcinwa kwesisindo. Ezinye ze-dieters zithi i-flaxseed isiza ukubenza bazizwe benelisekile.
I-Flax, Imbewu, ne-Flaxseed Meal
Imifucumfucu (noma i-linseeds) yimizi yesitshalo sefekisi esetshenziselwa ukwenza indwangu yelineni. Ifulegi yaqala ukufuywa esifundeni seCrescent Crescent. Ifulegi lalinywa kakhulu eGibhithe lasendulo lapho ilineni lalisetshenziselwa izingubo zobupristi nezesibukhosi nezindonga zethempelini kwakunezithombe zeflekisi elinezimbali. AmaFenike athengisa ilineni laseGibhithe kulo lonke elaseMedithera futhi amaRoma ayisebenzisa ngemikhumbi yawo.
Kunezinhlobonhlobo ezibomvu negolide ze-flaxseed futhi zinezinhlobo ezifanayo zomsoco. Izitolo zokudla ezempilo, izitolo ezikhethekile, nemithombo ye-intanethi ifakiwe, futhi izitolo eziningi zithengisa. Kuthengiswa kokubili ngobuningi nangaphakathi kwamaphakheji.
I-flaxseed ine ukunambitheka okumnandi kwe-nutty. Zonke imbewu zihlala kahle, kodwa zidinga ukuba zibe yingxenye yokudla ukuze uthole inzuzo yabo ephelele yokudla okunomsoco. I-spice elula noma ikhofi grinder ingakwenza lokhu ngemizuzwana.
Izinzuzo zokudla okunomsoco nezempilo
I-flaxseed iqukethe amazinga aphakeme amaprotheni, i-fiber yokudla, ama-vithamini amaningana ama-B, namaminerali okudla. I-flaxseed icebile ngokukhethekile ku-thiamine, i-magnesium, ne-phosphorus. Njengamaphesenti amafutha aphelele, i-flaxseed iqukethe amaphesenti angu-54 ama-omega-3 fatty acids, ikakhulukazi i-alpha-linolenic acid, ama-18 amaphesenti ama-omega-9 ama-acids amafutha, noma i-oleic acid, namaphesenti ama-6 e-omega-6 ama-acids amaningi, noma i-linoleic acid.
Ukusebenzisa i-flaxseed noma izakhi zalo ezitholakale zitholwe ukunciphisa i-cholesterol engqikithi kanye ne-LDL egazini, ngezinzuzo ezinkulu kwabesifazane nalabo abane-cholesterol ephakeme. Izinzuzo zezempilo zihlanganisa:
- I-Flaxseed Is Rich in Omega-3 Acat Acids : Omega-3 fatty acids iyinhlangano esemqoka yokulwa nokuvuvukala emizimbeni yethu. Ukuvuvukala kungathuthukiswa uma une-omega-3 encane kakhulu (etholakala enhlanzi, i-flax, ne-walnuts), ikakhulukazi maqondana nokudla okune-omega-6 fatty acid (etholakala kumafutha afana ne-soy namafutha ommbila). Esikhathini sokuzama ukulinganisa isilinganiso salezi zinhlobo ezimbili zamafutha, imbewu ye-flax ingaba usizo langempela. Iningi lalawo mafutha e-flax yi-alpha linolenic acid (i-ALA), i-omega-3 engumgogodla we-EPA kanye ne-DHA fatty acids etholakala ku-saumoni nakwezinye izinhlanzi ezinamafutha abandayo. Ngenxa yokuthi akuwona wonke umuntu ongashintsha kalula i-ALA ibe yi-EPA ne-DHA, kungcono ukuthi ungathembeli kuphela kwi-flax ngokudla kwakho kwe-omega-3. Kodwa-ke, i-ALA nayo inemiphumela emihle eyayo futhi iyasiza ngempela omega-3 ne-omega-6 balance.
- I-Flaxseed iphezulu ku-Fiber: Uzobe unzima ukucindezela ukuthola ukudla okuphezulu e-fiber, kokubili okuyi-soluble ne- insoluble , kune-flax. Le fiber cishe yiyona eyinhloko yemfanelo ye-cholesterol-ukwehlisa i-flax. Ama-fibre ekudleni nawo asiza ukusimamisa ushukela wegazi futhi akhuthaze ukusebenza kahle kwamathumbu.
- I-Flaxseed yiPhakeme kuma- Phytochemicals : Lawa afaka ama- antioxidants amaningi. Mhlawumbe umthombo omuhle kakhulu we-lignans eziguqula emathunjini ethu ezintweni ezivame ukulinganisela ama-hormone wesifazane.
- Amafutha: Qaphela ukuthi amafutha ashicile ayinayo i-fiber namakhemikhali e-phytochemical of whole flaxseed meal.
Ingabe i-Flaxseed idla okufanayo njenge-Flaxseeds?
Udinga ukugawula i-flaxseed ukukhulula izakhi zalo, futhi ungathola kokubili imbewu kanye nomhlabathi ukudla okufakwe nge-flaxseed. Ama-flaxseed ahlala njalo ahlala ahlanzekile kuze kube unyaka uma egcinwe ngendlela efanele. Kodwa-ke, kuzothatha isikhathi esisheshayo ngokushesha ngemuva kokuba ufike ekudleni. Ngenxa yalesi sizathu, abantu abaningi bakhetha ukuthenga imbewu yonke yefilakisi bese bayigaya ekudleni ngokwabo ngokusebenzisa i-grinder yekhofi. Uma uthenga ukudla, landela le mihlahlandlela:
- Ukuthenga kusuka emthonjeni lapho uqiniseke khona ukuthi inzuzo esheshayo.
- Okufanelekile, isidlo kufanele sibe seqandisini esitolo.
- Isikhwama kufanele sibe ne-opaque njengoba ukukhanya kuzosheshisa ukuphanga. Ukunciphisa okusheshayo kungenxa yemiphumela ephezulu yamafutha we-flax imbewu.
- Ukupakisha okupakile kungcono kakhulu ngoba kuvimbela ukudla ukuthi ungaxhumani ne-oxygen ngaphambi kokuvula.
Ukuthenga i-flaxseed ephelele kuqeda ukungaqiniseki ukuthi isidlo se-flax siphelelwe isikhathi esingakanani eshalofini. Kubuye kubize ngale ndlela. Noma kunini lapho udla ukudla kwe-flax okungukuthi konke okubabayo, yilahle. Kumele kube ukunambitheka komnene ngobumnandi futhi kungabi nakakhulu.
Ukugaya Ukudla Okuxubile Nokugcina
Ungathenga i-grinder ye-ikhofi engabizi ukuze wenze isidlo sakho se-flaxseed. Udinga kuphela ukugaya imizuzwana emihlanu kuya kwezingu-10 ngoba ayinzima njengamabhontshisi wekhofi. Kuye ngokwezikhwama ze-grinder yakho, kungase kudingeke ugaye ama-batches amaningi ukuze uthole isidlo esanele sokudla iresiphi.
Ukugcina Ukudla Okune-Flaxseed and Flaxseed
I-flaxse ephelele kufanele igcinwe endaweni epholile, emnyama, eyomile njengefriji noma efrijini ukuze ibe eceleni. Ukudla kwe-Flax kufanele kugcinwe efrijini futhi isetshenziswe emavikini ambalwa. Ungagcina ifilakisi esikhwameni noma ngaphakathi kwesikhwama sesitoreji se-zip.
Amathiphu okusebenzisa ukuxuleka
- Phuza amanzi amaningi. I-fibre ehlanganisiwe e-flax izokhipha amanzi, futhi uma ungaphuzi ngokwanele, ukuqothulwa kungaholela.
- Khumbula ukuqala kancane uma ungasetshenziselwa ukudla okuphezulu-fiber.
- Uma uthenga imbewu yonke, udinga ukugaya ukuze uthole inzuzo.
- I-Flax ivame ukusetshenziswa njengenxusa lamaqanda ezimpahla ezibhaka. I-fiber ehlanganisiwe yenezela isakhiwo ekudleni.
- Cishe ngo 2/3 kuya ku-3/4 indebe yezithelo zomkhiqizo we-flaxseed 1 inkomishi yokudla kwe-flax.
I-Flax Recipes kanye neziphakamiso Zokukhonza
Uma ungaqiniseki ukuthi ungaqala kanjani ukufaka i-flaxseed ekudleni kwakho , zama iziphakamiso ezingezansi:
- Okumnandi noma okugqwetshiwe: Phula phezu kwe-cottage shizi, i-ricotta, i-yogurt, noma okusanhlamvu kwasekuseni . Yisebenzise ekuthungeni futhi iyobaphazamisa.
- Kuphekwe esitsheni esishisayo: Isibonelo, zama i- flax eshisayo ye-peanut butter-grain .
- Kuphekwe kwezinye ukudla : Zama inyamaloaf, inyamaballs, noma casseroles.
- Ezimpahla ezibhaka: Engeza izipuni ezimbalwa kunoma iyiphi iresiphi, noma zama lokhu okulandelayo, okuthembela ku-flax njengofulawa:
Ukuphepha okuxotshiwe nemiphumela emibi
Ukukhathazeka mayelana ne-flaxseed kuhambisana nezinkinga ezine ezingenzeka. Noma kunjalo, khumbula ukuthi ucwaningi oluningi mayelana nezimangaliso zefilakisi lubonisa izinkinga ezimbalwa noma azikho izinkinga zokuzidla. Ngokuphambene nalokho, uye wabonisa izinzuzo eziningi:
- I-Big Fiber Umthwalo: Njengoba ifilakisi inokuqukethwe okuphezulu kwe-fiber , kungcono ukuqala ngenani elincane bese ukwanda kancane; uma kungenjalo, ukuchithwa nomphumela we-laxative kungaholela. Abantu abane-syndrome ekhukhumezekile bangase babe nokuphendula okunamandla kakhulu futhi kufanele baqaphele kakhulu
- Ukuxutshwa / Ukunciphisa: Amafutha e-flax aphezulu kakhulu. Lokhu kusho ukuthi lijwayele kakhulu ukukhipha isisindo (ukukhwabanisa) ngaphandle kokuthi ligcinwe ngendlela efanele. Indlela engcono kakhulu yokuyigcina kuyimvelo yokugcina isitoreji-ngaphakathi kwembewu, ezogcina unyaka. Ukudla kungagcinwa kuphela ezinyangeni ezimbalwa. Amafutha kumele avikelwe ngehoraji emigodini emnyama futhi mhlawumbe angadliwa phakathi kwamasonto ambalwa okuvulwa. Amafutha ngaphakathi kwembewu azinzile lapho imbewu isetshenziselwa ukudla okubhaka. Abacwaningi bacabanga ukuthi lokhu kubangelwa amazinga aphezulu e-antioxidants embewu.
- Imiphumela ye- Hormonal : AmaLignan aqukethe ama-phytoestrogens. Nakuba ucwaningo lubonise ukuthi lunenzuzo kuze kube manje, aziwa ukuthi iziphi izimo eziphakeme ze-phytoestrogens ezingase zibe nazo.
- I-Cyanide: Njengezinye izinhlobo eziningi zokudla (ama-cashews, ezinye ubhontshisi, nabanye), i-flax iqukethe amancane kakhulu amakhemikhali e-cyanide, ikakhulukazi uma eluhlaza. Ukushisa, ikakhulukazi kumbewu ye-flax eyomile, iphula lezi zinhlanganisela phansi. Nokho, imizimba yethu inekhono lokunciphisa inani elithile lalezi zinhlanganisela. Ama-ejensi kahulumeni wase-US athi izipuni ezimbili ze-flaxseed (cishe izipuni ezintathu ze-flax sakusihlwa) ngosuku ziphephile. Lokho cishe umthamo osebenzayo ngezinjongo zezempilo. Abacwaningi abaye basebenzisa izipuni eziyi-6 zansuku zonke zenzalo ngezifundo ezahlukene babonisa ukuthi inani abasebenzisa laliphephile.
Izwi elivela
Imifucumfucu kanye nokudla okufakwe nge-flaxseed imithombo enhle kakhulu ye-fiber nama-fatty acids ama-omega-3 futhi ingasetshenziswa ekudleni okungenalutho lwe-carb ne-gluten. Kungakhathaliseki ukuthi uyigaya noma uyithenge isidlo esisodwa se-flaxseed, hlola izindlela zokupheka ezintsha nezindlela zokusebenzisa lesi sithako esinempilo.
> Umthombo:
> Umbiko ogcwele (Wonke ama-nutrients): 12220, Imbewu, i-flaxseed nge-100 g. I-USDA i-NationalAutrient Database version SR-27. 2015.
> I-Pan A, i-Yu D, i-Demark-Wahnefried W, i- Franco OH, i-Lin X. Ukuhlaziywa kwe-Meta-imiphumela yemiphumela yokungenelela nge-lipids ye-flaxseed. I-American Journal of Nutrition Clinic . 2009; 90 (2): 288-297. doi: 10.3945 / ajcn.2009.27469.