Zamkatimu
1. Zotayidwa: maubwino.
Ubwino wathanzi la flaxseed amadziwika kwanthawi yayitali. Koma zangotchedwa chakudya chapamwamba kwambiri. Ndipo chifukwa mbewu za fulakesi zimapindulitsa komanso kuchiritsa thupi la munthu. Nanga chapadera kwambiri ndi fulakesi?
Mbeu za fulakesi ndi chinthu chodabwitsa. Amayamikiridwa kwambiri ngati sapeputsidwa. Kodi izi zingatheke bwanji? Chilichonse ndichosavuta. Makolo athu adayamika fulakesi (kuyankhula za ulusi) ngati chinthu chatsiku ndi tsiku - adasoka zovala, matanga, kupanga mapepala, zithunzithunzi kuchokera pamenepo - komanso ngati chinthu (kuyankhula za mafuta), omwe amagwiritsidwa ntchito ngati chakudya ndi luso. Katundu wopangidwa ndi fulakesi anali wochititsa chidwi kotero kuti, Ababulo akale (zaka zikwi 5 zapitazo) adafesa nthaka yonse ndi fulakesi, komanso mwalamulo la King of the Franks Charlemagne (zaka za VIII), nzika zonse za dziko lake popanda alephera kuwonjezera mbewu za fulakesi pachakudya chawo.
Komabe, masiku ano, mpaka nthawi ina, fulakesi anali kugwiritsidwa ntchito pazinthu zapakhomo (monga zinthu zachilengedwe, zowirira), pazifukwa zina zake zopindulitsa zidazimiririka, kapenanso kumbuyo. Chilichonse chinasintha ndikubwera kwa mafashoni amoyo wathanzi. Moyo wathanzi womwe nthawi zonse umafunafuna zakudya zopambana kwambiri umakumbukira mbewu za fulakesi.
Phindu la nthanga za anthu ndi zochititsa chidwi kwambiri kotero kuti "zovala" zoyenera ndizobwerera mwachangu kuzinthu izi. Kuphatikiza apo, flaxseed idayamba kutchedwa "Medicine of the XXI century".
2. Chifukwa chiyani fulakesi amaonedwa kuti ndi chakudya chapamwamba kwambiri?
Zakudya zabwino kwambiri ndi dzina lomwe limapatsidwa zakudya zomwe zili ndi michere yambiri, yomwe imapezeka kwina kulikonse m'chirengedwe chotere. Mwachiwonekere, potanthauzira kuchokera ku Chilatini mawu oti "fulakesi" (kutanthauza "othandiza kwambiri") palibe amodzi mwa chinyengo. Ngakhale ndi yayikulu kuposa kukula kwake, utoto wa fulakesi umakhala ndi mavitamini, ma antioxidants ndi mchere wochuluka kwambiri ndipo, chofunikira, mofanana moyenera.
Mbeu za fulakesi ndizolemera kwambiri pazinthu zosakanikirana kotero kuti ndizoyenereradi kuti ndi chakudya chambiri. Ngati mukudziwa kapangidwe kake, ndiye kuti simudzakhalanso ndi funso "Kodi phindu la fulakesi ndi chiyani?"
Zosungunuka zili ndi:
- zofunika amino zidulo (lysine, threonine, valine, methionine, isoleucine, leucine, phenylalanine, histidine, arginine);
- mafuta a polyunsaturated acids (omega-3, omega-6, omega-9);
- mapadi;
- mankhwala a phytoestrogens (lignans);
- mchere (zinc, iron, potaziyamu, calcium, magnesium, phosphorous, selenium);
- mavitamini (A, E, A, gulu B, beta-carotene);
- antioxidants.
Zonsezi ndizofunikira kuti thupi la munthu likhale ndi moyo wabwinobwino. Kusapezeka / kusowa kwa iliyonse ya izi kumatha kuyambitsa chisokonezo pakugwira ntchito kwa chiwalo kapena dongosolo ndikupangitsa kuti pakhale matenda oopsa. Chifukwa chake, kugwiritsidwa ntchito kwa nthanga pang'ono kumathandiza monga njira yabwino yochiritsira.
Ntchito ndi zabwino za flaxseed.
Zikuwoneka kuti pakupanga kochititsa chidwi kotere, mankhwalawa ayenera kukhala ndi mphamvu yayikulu. Koma palinso, zodabwitsa za flaxseed - ndizochepa ma calories (210 kcal pa 100 g ya mankhwala), zomwe zimapangitsa akatswiri azakudya ndi anthu kuti aziyang'ana kulemera kwawo mosangalala.
Makhalidwe apamwamba a flaxseed:
- imayendetsa matumbo;
- Amachepetsa cholesterol (imalepheretsa atherosclerosis);
- normalizes kuthamanga;
- amateteza ku khansa;
- ali ndi zotsatira zotsutsa-zotupa;
- kumalimbitsa chitetezo cha mthupi;
- amatsuka thupi la poizoni ndi poizoni.
Chirichonse mu dongosolo.
Ubwino wamatumbo amadzimadzi amapezeka m'makina azakudya. Ngati kudya kwa fiber tsiku ndi tsiku kuli 25-38 g, ndiye kuti imodzi yothira mafuta imakhala ndi 8 g). Chifukwa cha ulusi, "kukankha" matumba ndikuwathandiza kutulutsa. Komanso mbewu za fulakesi zimakuta m'mimba ndi m'mimba, motero zimathandiza kuchiza matenda am'mimba ndi zilonda zam'mimba. Kuphatikiza apo, nthangala za fulakesi (kapena m'malo mwake mamina awo) ali ndi mphamvu zotsutsana ndi poizoni komanso zotengera, zomwe zimathandiza thupi kuchotsa thanzi lake ndikuchotsa poizoni ndi poizoni.
Si chinsinsi kuti anthu ambiri padziko lapansi samwalira pangozi zamagalimoto, ndipo ngakhale ndi khansa, koma ndi matenda am'mitsempha ya mtima. Posachedwa, kafukufuku adasindikizidwa mu European Journal of Clinical Nutrition zomwe zidatsimikizira maubwino a nthabwala m'thupi. Poyeserera, odzipereka a 59 (amuna azaka zapakati) adawonjezera mafuta a fulakesi pazakudya zawo kwa miyezi inayi. Pambuyo pa masabata 12, kuthamanga kwa magazi kwawo kunapezeka kuti kwatsika. Momwemonso, kuthamanga kwa magazi, monga mukudziwa, ndi komwe kumayambitsa matenda amtima kapena sitiroko.
Flaxseed yatsimikizira kuti ndi chinthu chomwe chitha kutsitsa magazi m'magazi ndikubwezeretsa maselo a beta a kapamba (ntchito yawo yayikulu kutulutsa insulin).
Ubwino wa flaxseed for men ndiosavuta kufotokoza. Zikuoneka kuti flaxseed ili ndi zinthu zomwe zingathandize kwambiri kuchepetsa kuchuluka kwa maselo a khansa ya prostate. Kuphatikiza apo, pakufufuza kwazaka zambiri, asayansi ochokera ku Yunivesite ya Iowa adapeza kuti amuna omwe amawonjezera zokometsera zakudya zawo amakhala ndi cholesterol yamagazi.
Chifukwa cha kuchuluka kwama polyunsaturated fatty acids (makamaka omega-3), nthanga za fulakesi zatsimikizika kuti zitha kuwononga ma cell a khansa ndi zotupa zoyipa. Kafukufuku wakunja wasonyeza kuti flaxseed amachepetsa chiopsezo cha khansa ya khansa yoposa 60%. Ubwino wa flaxseed kwa amayi ndi chifukwa chakupezeka kwa mankhwalawa. Mu mphamvu ya lignans kuteteza amayi ku khansa ya m'mawere (kugwiritsa ntchito flaxseed ndikofunikira makamaka pakutha kwa msambo).
Gwiritsani ntchito mosamala!
Mbeu za fulakesi zimakhala ndi zochita zambiri, chifukwa chake, zikagwiritsidwa ntchito kwa nthawi yayitali kapena pamene kuchuluka kwake kwapitilira, zimatha kukulitsa kukulitsa matenda ena akulu.
Momwe mungagwiritsire ntchito nthonje.
Mbeu za fulakesi zitha kuwonjezeredwa ku saladi, chimanga, smoothies. Mutha kuzidya zonse, kapena mutha kuzipera mu chopukusira khofi mpaka dziko la ufa.
Mutha kugula mbewu za fulakesi apa.