Isbeddellada cuntada ee caafimaadka qaba - flaxseeds

Flaxseeds waa miro yar oo bunni ah ama dahab ah oo ka yimaada geedka flax. Waxay leeyihiin dhadhan aad u fudud, oo nafaqo leh waxayna hodan ku yihiin fiber iyo nafaqooyin kale oo kala duwan. Dhirta jilicsan ayaa ugu fudud in la dheefshiido waxaana laga yaabaa inay bixiso nafaqooyin ka badan miraha oo dhan, kuwaas oo u gudbi kara nidaamkaaga dheef-shiidka oo aan la dhammaystirin.

Saliida Flaxseed waxay ka timaadaa abuurka la duubay.

MAXAY KUNA FIICAN YAHAY

Flaxseeds waxaa ku jira faybar, fiitamiinno, macdano, borotiin, dufanka dhirta ku saleysan oo caafimaad qaba, iyo antioxidants ka caawiya ka hortagga dhaawaca unugyada

Flaxseeds waa il wanaagsan oo laga helo faybar milmi kara oo aan milxan karin kaas oo kaa caawinaya inaad saxarooyinkaagu si joogto ah uga hortagaan calool istaagga. Flaxseeds sidoo kale waa il wanaagsan oo laga helo:

• Fiitamiinada B1, B2, iyo B6
• Copper
• Fosfoor
• Magnesium
• Mangaaniis

Fiitamiinadan iyo macdanahaani waxay kaa caawinayaan taageerida tamartaada, nidaamkaaga difaaca, nidaamka neerfaha, lafaha, dhiigga, garaaca wadnaha, iyo habab badan oo jirka ah.

Flaxseeds ayaa sidoo kale hodan ku ah omega-3s iyo omega-6s, kuwaas oo ah asiidh dufan oo muhiim ah. Kuwani waa walxaha jirkaagu u baahan yahay inuu shaqeeyo laakiin keligiis samayn karin. Waa inaad ka heshaa cuntooyinka sida cuntada badda iyo flaxseeds.

Saliidaha, sida canola iyo saliidda soybean, waxay ku jiraan isla asiidh dufan leh sida saliidda flax. Laakiin saliidda linenka ah waxay ka koobantahay waxyaabo badan Ku xigta cuntada badda, saliidda flax waa mid ka mid ah ilaha ugu wanaagsan ee laga helo asiidh dufan omega-3. Cunista flaxseeds waxay kaa caawin kartaa kor u qaadista omega-3-yadaada. Si kastaba ha noqotee, nooca ugu weyn ee omega-3 ee laga helo flaxseeds ayaa ah mid aan laga isticmaali karin noocyada laga helo cuntada badda.

Kala badh kaloriinta flaxseed waxay ka yimaadaan baruurta. Laakiin tani waa dufan caafimaad leh oo gacan ka geysta kor u qaadista "kolestaroolka wanaagsan". Qaddar yar kama hortegi doono xakamaynta miisaanka.

Isticmaalka flaxseeds-ka ayaa la ogaaday inay yareyneyso heerka kolestaroolka. Cilmi baarayaashu waxay eegayaan in cunista inbadan oo ka mid ah asiidhyada dufanka leh ee lagama maarmaanka ah ee laga helo flaxseeds ay hagaajin doonto cadaadiska dhiigga, sonkorta dhiigga, caafimaadka wadnaha, iyo meelaha kale.

Haddii aad qorsheyneyso inaad u isticmaashid flaxseeds ama saliid flax si joogto ah, kala hadal dhakhtarkaaga. Waxay saameyn ku yeelan kartaa sida daawooyinka qaarkood u shaqeeyaan.

SIDEE LOOGU DIYAAR GARYEY

Flaxseeds waa lagu dari karaa ama lagu rusheeyaa ku dhowaad cunto kasta. Qaar ka mid ah badarka, sida geedka loo yaqaan 'sabiib', hadda waxay la yimaadaan flaxseeds horeyba loogu dhex daray.

Shiidista miraha oo dhan waxay kaa caawin doontaa inaad hesho nafaqooyinka ugu badan. Si loogu daro flaxseeds-ka cuntadaada, ku dar flax dhulka ah:

• Canjeero, rootiga faransiiska, ama waxyaabaha kale ee lagu dubo
• Cajiib, yogurt, ama badarka
• Maraqa, saladhyada, ama suxuunta baastada
• Sidoo kale ku isticmaal meesha jajabka rootiga

HALKA LAGA HELO FLAXSEEDS

Flaxseeds waxaa laga iibsan karaa khadka tooska ah ama bakhaar kasta oo cuntada caafimaadka ah. Dukaamo badan oo raashinka waaweyn ah ayaa sidoo kale wata flaxseeds qaybtooda cuntada dabiiciga ama dabiiciga ah.

Si fudud u soo iibso boorso ama weel flaxseeds gebi ahaanba, la shiiday, ama qaab la shiiday, iyadoo kuxiran qaabka aad jeceshahay. Waxaad kaloo iibsan kartaa saliid flaxseed ah.

Iska ilaali flaxseeds ceyriin oo aan bislaan.

Isbedelada cuntada caafimaadka leh - cuntada linenka ah; Isbeddellada cuntada ee caafimaadka qaba - miraha duudduuban; Isbeddellada cuntada ee caafimaadka leh - linseeds; Cunto fudud oo caafimaad leh - flaxseeds; Cunto caafimaad leh - flaxseeds; Fayo-qabka - flaxseeds

Khalesi S, Irwin C, Schubert M. Isticmaalka Flaxseed wuxuu yareyn karaa cadaadiska dhiigga: dib u eegis nidaamsan iyo falanqayn qaabeed ee tijaabooyinka la xakameeyey. J Nutr. 2015; 145 (4): 758-765. PMID: 25740909 pubmed.ncbi.nlm.nih.gov/25740909/.

Parikh M, Netticadan T, Pierce GN. Flaxseed: qaybaha ay ka kooban tahay bioactive iyo faa'iidooyinka wadnaha iyo xididdada. Am J Physiol Wadnaha Wareegga Physiol. 2018; 314 (2): H146-H159. PMID: 29101172 pubmed.ncbi.nlm.nih.gov/29101172/.

Vannice G, Rasmussen H. Jagada akadeemiyada nafaqada iyo nafaqada: aashitada dufanka leh ee loogu talagalay dadka waaweyn ee caafimaadka qaba. J Acad Nutr Cuntada. 2014; 114 (1): 136-153. PMID: 24342605 pubmed.ncbi.nlm.nih.gov/24342605/.

• Nafaqada