Flaxseed yekuonda muvhiki
Mbeu yeflakisi ine hutano hwakasiyana-siyana.
Inoonekwa sekudya kuzere nefiber uye yakanaka sosi yeprotein uye omega-3 fatty acids, iyo inobatsira kukuita kuti unzwe wakaguta kwenguva yakareba, kuvandudza kugaya mabasa, uye kusimbisa hutano hwemoyo.
Maererano nekutsvakurudza, kudya magiramu makumi matatu (30 tablespoons) yembeu yeflakisi zuva rega rega kwemavhiki e3, yakaenzana nemwedzi mina yakatevedzana, inoonekwa sekubudirira kwekurasikirwa kwehuremu.
Saka, zvinokurudzirwa kuenderera mberi nehurongwa uhu kwemazuva anopfuura gumi kuti uwane mhedzisiro yakanaka.
Zvinokurudzirwa kugadzirira chinwiwa chembeu yeflakisi kuti uremerwe uremu muvhiki nekuisa mbeu mumudziyo unochengetedza kupisa uye wobva wawedzera mvura inopisa kwavari, wozovhara mudziyo wacho zvakanaka uye woisiya usiku hwose.
Inwa kapu yemvura yeflaxseed nekudya kwese kwezuva rose.
Unofanira kuzvipira kutora mbeu kwenguva isingasviki mazuva gumi akatevedzana kuti uwane mibairo yakanaka.
Chimwe chezvinhu zvinonyanya kukosha zvekudya kweflaxseed yekurasikirwa uremu muvhiki ndeyekuti inotungamirira kune yakajeka uye inooneka kurasikirwa kwehuremu hwemuviri, izvo zvinoita kuti uone zvigumisiro nyore nyore.
Zviitiko zvevanhu vakawanda zvakaratidza kuti vakabatsirwa nekushandisa mbeu yeflakisi mukugadzirisa kuderedza uremu mushure mekuona migumisiro mushure memavhiki maviri ekushandiswa nguva dzose.
Zvisinei, tinofanira kuyeuka kuti muviri wose wakasiyana, saka migumisiro inogona kusiyana pamunhu nemunhu.
Zvinogara zvakanaka kubvunza chiremba usati waita chero sarudzo yekuchinja kudya kwako kana kushandisa zvinovaka muviri.
Saka, kana uri kufunga kushandisa mbeu yeflakisi kuti uremerwe uremu, zvakakosha kuti utevedzere mazano evanachiremba uye uve nemoyo murefu uye unamatira kune yakakurudzirwa kudya.
Migumisiro inogona kutora kubva kumavhiki maviri kusvika kumwedzi miviri kuti ioneke zvizere uye zvakajeka.
Makirogiramu mangani embeu yeflakisi pasvondo?
Mbeu yeflakisi isarudzo yakakurumbira iyo vanhu vanoshandisa mukuedza kwavo kuderedza uremu.
Ndezvipi migumisiro inogona kuwanikwa kana uchidya mbeu yeflakisi kwevhiki?
Kana zvasvika pakudzikira uremu neflaxseeds, iyo yakazara sisitimu yekudya uye danho rekuita remunhu zvinhu zvakakosha.
Zvechokwadi, migumisiro inooneka haigoni kutarisirwa munguva pfupi, nokuti kurasikirwa kwakakwana kunoda nguva uye kuzvipira kune mararamiro ane hutano.
Zvisinei, mhodzi dzeflakisi dzinogona kuva nemhedzisiro yakanaka pakurasikirwa nehuremu, nekuda kweiyo inovaka muviri fiber yainayo uye kugona kwavo kuwedzera satiety uye kuderedza kudya.
Chidzidzo chakabudiswa mupepanhau Obesity Ongororo muna 2017 inoratidza kuti kushandisa mbeu yeflakisi mukudya kunogona kuita kuti uremu huremerwe.
Nekudaro, huwandu hwehuremu hwehuremu hunogona kurasikirwa nevhiki hausati hwatemwa, sezvo mhedzisiro inotsamira pane ega ega zvinhu.
Kudya flaxseeds sechikamu chekudya chamangwanani kana kuwedzera kune zvekudya mukati mezuva, maviri kana matatu mashupuni pazuva, isarudzo yakanaka yekuisa mukudya.
Mukuwedzera, zvinokurudzirwa kuibatanidza nemararamiro ane hutano uye kurovedza muviri nguva dzose kuti uwane migumisiro inodiwa.
Kazhinji, nzira yekuderedza uremu inofanira kuva yakaenzana uye yakazara, kusanganisira kudya kwakanaka kunobva pamiriwo, michero, mapuroteni emiti uye zviyo zvakakwana, pamwe chete nekurovedza muviri uye kunwa mvura yakakwana.
Kazhinji, vanhu vanofanirwa kuyeuka kuti kuderera kwehuremu kune hutano hakubvi pakudya mhodzi dzeflakisi chete, asi zvinoda nzira yesainzi uye shanduko yemararamiro.
Ndinoshandisa sei mbeu yeflakisi kuderedza dumbu?
Chidzidzo chitsva chakataura kuti mhodzi dzeflakisi dzinogona kushanda mukurerutsa dumbu uye kurasikirwa nehuremu hwakawandisa.
Aya mabhenefiti anokonzerwa nekupfuma kwayo kwefiber uye omega-3 fatty acids.
Saizvozvo, boka revaongorori vakaedza kushandisa mhodzi dzeflakisi kuti vawane mhedzisiro inobatika mukurasikirwa nemafuta munzvimbo yedumbu.
Migumisiro yechidzidzo ichi yakabudiswa mu Journal of Nutrition uye Metabolism.
Chidzidzo chacho chinoratidza kuti kudya teaspoon yembeu yefurakisi yevhu zuva nezuva kunogona kubatsira kuderedza mudumbu.
Izvi zvinokonzerwa nekukwanisa kwembeu kuwedzera satiety uye kuderedza kudya, izvo zvinozotungamirira mukuderedza kudya kwekudya kazhinji.
Chidzidzo chacho chinokurudzira kugadzirira chinwiwa cheflaxseed nekuvhenganisa chipunu chefurakisi yevhu nemvura inopisa uye kuikurudzira zvakanaka.
Wobva wawedzera chimedu cheremoni kuti uwane flavour uye vhitamini C, iyo inosimudzira maitiro ekuonda.
Chidzidzo ichi chinokurudzira kunwa ichi chinwiwa kamwe chete pazuva, panguva yekuyedza kuderedza uremu uye kuwana mabhenefiti embeu yeflakisi yekuonda.
Mbeu yeflakisi inowanzoonekwa sechikafu chehutano uye inowanzoshandiswa kuvandudza hutano hwekudya uye kubvisa kuvimbiswa.
Inobatsirawo kuderedza cholesterol muropa uye kuwedzera maitiro ekubvisa muviri.
Kunze kwekuvandudza hutano hwemudumbu, chidzidzo ichi chinoratidzawo kuti mhodzi dzeflakisi dzinogona kuwedzera maitiro ekuchenesa itsvo uye kuchenesa gallbladder.
Pamusoro pekugadzirira chinwiwa chambotaurwa, mhodzi dzeflakisi dzepasi dzinogona kushandiswa nekuwedzera kumasaladhi kana zviyo zvemangwanani.
Flaxseeds inogonawo kukuyiwa muguyi wekofi uye inoshandiswa kuvira zvakasiyana siyana zvekudya.
Ndeipi iri nani mhodzi dzeflakisi kana mhodzi dzechia dzekuonda?
Zvidzidzo zvakawanda zvesainzi mumunda wekudya uye hutano zvakatanga kutarisa mabhenefiti embeu dzechia.
Mbeu dzeChia dzine huwandu hwakawanda hwefiber, iyo inoita basa rakakosha mukunzwa kuguta uye kubatsira muviri kutora mafuta akaunganidzwa.
Izvi zvivakwa zvinotendwa kuti zvinobatsira kudzora havi uye kuderedza mashandisirwo ecalorie.
Nekune rumwe rutivi, mhodzi dzeflakisi dzine huwandu hwakawanda hweprotein kupfuura huwandu hwakafanana hwemhodzi dzechia.
Kunyangwe mhodzi dzeflakisi dzisina chiyero chakafanana chefiber sembeu dzechia, inzvimbo yakanaka yekuvandudza hutano hwekugaya uye kubvisa kuvimbiswa.
Mbeu yeflakisi yakaratidzawo kuita kwakanaka mukudzikisa cholesterol muropa.
Panyaya yehutano hwekudya, magiramu zana embeu dzechia ane 100 makorikori, nepo mhodzi yeflakisi yakafanana ine 486 makori.
Muchidimbu, zvinogona kutaurwa kuti mhodzi dzechia dzinobatsira pakuonda nekuda kwefaibha yadziinayo uye satiety mhedzisiro yavanowana, nepo mhodzi yeflakisi iri yakanaka sosi yemapuroteni uye inogona kubatsira kuvandudza kugaya hutano uye cholesterol mazinga.
Usakanganwa kuti kubvunzurudza kwakananga kwekurapa ndiyo nzira yakanakisa yekusarudza sarudzo yakakodzera iwe uye kuzadzisa zvinangwa zvako zvekurasikirwa uremu.
Ndezvipi zvinokonzerwa nembeu yeflakisi yekuderedza uremu?
Flaxseeds chikafu-chikafu chinozivikanwa munyika nhasi, asi zvisinei nekuzivikanwa kwavo kwehutano, kumwe kukuvadza kuchiri kungoda kungwarira.
Heano akanyanya kukosha mhedzisiro yembeu yeflakisi yekurasikirwa uremu:
- Kukuvadza kugwamba kweropa kwechisikigo: Mufurakisi une zvinhu zvinogona kukanganisa kugwamba kweropa, uye nokudaro zvinogona kuwedzera njodzi yekubuda ropa.
- Kuunganidzwa kwechituru uye kuvharika kwemukati: Kudya mufurakisi kunotsigira kufamba kwakajairwa kweura uye kunobatsira kudzora stool, asi kana ikadyiwa yakawanda uye isina kunwa mvura yakakwana, inogona kutungamirira kukuungana kwechituru uye kuvharika kwematumbo.
- Allergic reaction: Mbeu yeflakisi inogona kukonzera kusagadzikana mune vamwe vanhu, sekuputika uye kuchenesa.
- Kuwedzera kuzvimba: Flax inozivikanwa nekugona kwayo kuderedza kuzvimba, asi mune dzimwe nguva mhodzi dzeflakisi dzinogona kuwedzera kuzvimba kuripo, kunyanya mune zvearthritis uye colitis.
- Mamiriro asina kunaka pahutano hwemadzimai ekubereka: Mhodzi dzeflakisi dzinogona kukanganisa hutano hwevakadzi nekuda kwekuti dzine makomboni akafanana nemahomoni echikadzi, uye izvi zvinogona kukanganisa chiyero chehomoni nembereko.
- Laxative effect: Sezvo mhodzi dzeflakisi dziine huwandu hwakawanda hwefiber, kudzidya muhuwandu hunogona kukonzera simba rakasimba relaxative rinokonzera manyoka.
- Kusachengeteka panguva yekuzvitakura: Kudya mhodzi dzeflakisi dzakawanda panguva yekuzvitakura kungava kusina kuchengetedzeka, sezvo furakisi ine makomboni akafanana nemahomoni echikadzi uye inogona kukanganisa mahormone chaiwo panguva yekuzvitakura.
- Kusimudza mikana yekubatwa negomarara: Pane mazano ekuti kudya mhodzi yeflakisi yakawanda kunogona kukonzera kusimudza mikana yekubatwa nemhando dzegomarara, senge gomarara remukoloni uye rezamu.
Ingani zvipunu zveflaxseed pazuva?
Mbeu yeflakisi inowanzoonekwa seyakachengeteka kudyiwa nevanhu vazhinji.
Chipunu chemhodzi yeflakisi ine magiramu maviri e polyunsaturated fatty acids (kusanganisira omega-2), 3 magiramu ezvokudya zvefiber, uye 2 macalorie.
Naizvozvo, iwe unogona kudya mhodzi dzeflakisi muhuwandu hwepupuni imwe pazuva kuti ubatsirwe kubva kune yakakodzera kukosha kwekudya.
Kana uine chirwere chehomoni kana chimwe chirwere, zviri nani kubvunza chiremba usati wadya mbeu yeflakisi nguva dzose.
Mune zvimwe zviitiko zvakakosha, zvingave zvakakosha kugadzirisa dosage kana nzira yakakodzera yekutonga.
Inokurudzirwawo kudya mhodzi dzeflakisi dzinenge 2-3 maspuni pazuva.
Kuti uvandudze kunyura, zviri nani kunwa girazi remvura usati watora kana mushure mekuitora.
Iwe unogona kushandisa maspuni maviri kusvika matatu embeu yakazara pakushumira.
Kana chinangwa chekudya mbeu yeflakisi ndechekurapa kuvimbiswa, zvinokurudzirwa kudya chipunu pazuva uye kunyura mumvura inotonhora kwehafu yeawa vasati vadya.
Iyi nzira inobatsira kumutsa kugona kuzvimba kwembeu uye inobatsira mukukurudzira kugaya.
Mbeu yeflakisi ine zvakawanda zvinobatsira zvekudya, angave akasiyana mavhitamini nemamineral kana ane hutano mafuta acids akadai seomega-3.
Nokudaro, inogona kuva kuwedzera kunobatsira kune kudya kwezuva nezuva, kunyanya kana kudyiwa muhuwandu hwakakodzera
Mhodzi yomufurakisi ingadyiwa isina kukuya here?
Zvidzidzo zvinoratidza kuti flaxseed dzese dzinopfuura nemuura dzisina kugezwa.
Nokudaro, inogona kudyiwa pasina kugaya kuti uremerwe uremu.
Unogona kusanganisa zvipunu zvitatu kusvika zvina zvemhodzi nemvura wodya.
Nekudaro, iwe unofanirwa kuitora nekuchenjerera uye pamwero wepakati we2 kusvika ku4 maspuni pazuva, ingave pasi kana kwete.
Nekuti kudya mhodzi dzakawanda dzeflakisi kunogona kukonzera matambudziko ekugaya uye kuwedzera calorie kushandiswa.
Zvisinei, zviri nani kukuya flaxseeds usati wadya kuti utore zvirinani zvinovaka muviri.
Unogona kukuya mbeu nemaoko kana kushandisa mudziyo wemagetsi.
Mbeu dzepasi dzinogona kuwedzerwa kumasaladhi kana zvinhu zvakabikwa kuti uwane rubatsiro rwakanyanya kubva kwavari.
Mukuwedzera, ipfungwa yakanaka kusanganisa thyme nembeu yeflakisi, sezvo zvose zviri zviviri zvinobatsira uye hazvikuvadzi kusanganisa pamwe chete.
Kana iri dhigirii inokurudzirwa, unogona kudya chipunu chimwe chembeu yefurakisi zuva nezuva kuti ubatsirwe zvakanyanya.
Kazhinji, zvinokurudzirwa kudya mhodzi dzeflakisi pane mhodzi yose.
Mbeu yepasi inogadzira inofambisa kugaya uye muviri unogona kushandisa zvinovaka muviri zviri nani.
Kune nzira dzakawanda dzaungadya nadzo flaxseeds, kusanganisira kudzidya dzakagochwa kana mbishi uye nekuwedzera kune zvakabikwa, salads uye smoothies.
Pamusoro pezvo, mafuta embeu yeflakisi anogona kutorwa, ayo anobatsira ganda nebvudzi, uye anobatsirwa neakawanda mabhenefiti ehutano.
Kazhinji, kudya mbeu yeflakisi yevhu kunoonekwa senzira inoshanda yekuderedza uremu nekuvandudza hutano.
Zvisinei, inofanira kutorwa nekuchenjerera, kuomerera kune yakakurudzirwa dose uye kutora hutano hwehutano.
Ndezvipi zvakanakira flaxseed usati warara?
Flaxseed ine zvakawanda zvinobatsira kana inotorwa usati warara.
Pakati pezvibatsiro izvi, kunwa mbeu yeflakisi nemvura isati yarara inzira inobatsira yekuderedza uremu.
Mbeu dzinobatsira pakuwedzera manzwiro ekuzara, izvo zvinotungamirira kuderedza kuwanda kwezvokudya zvinodyiwa.
Mukuwedzera, mhodzi dzeflakisi dzakapfuma mufiber, iyo inobatsira kugadzirisa kugaya uye kudzivirira kuvimbiswa.
Kusanganisa mhodzi dzeflakisi neyoghurt usati warara isarudzo ine hutano uye inobatsira yekuwana musanganiswa wakaenzana wemapuroteni, makabhohaidhiretsi, uye mafuta ane hutano.
Nekuipedza nemvura, mamwe mabhenefiti anogona kuwanikwa kune hutano hwekudya, sezvo inobatsira mukurapa mamwe matambudziko ekugaya akadai seakatsamwa bowel syndrome uye manyoka.
Kubatsira kwembeu yeflakisi inoonekwa nekupfuma kwayo kwefiber uye omega-3 fatty acids.Kuidya usati warara kunobatsira kuvandudza manzwiro uye kuramba kushushikana uye kushaya hope.
Iyo omega-3 yemukati yembeu yeflakisi inosimudzira nzira yekurara uye inovandudza kunaka kwayo.
Mbeu yeflakisi inogona kudyiwa yakagochwa kana mbishi, yowedzerwa mundiro dzakawanda dzakabikwa, masaradhi, uye muto.
Mukuwedzera, mafuta eflaxseed anogona kubudiswa ayo anobatsira zvikuru ganda nebvudzi.
