Yanayin abinci mai ƙoshin lafiya - flaxseeds

Flaxseeds ƙananan ƙananan launin ruwan kasa ne ko zinare waɗanda suka fito daga tsiron flax ɗin. Suna da taushi mai ɗanɗano, mai ɗanɗano kuma suna da yalwar zare da sauran nau'ikan abubuwan gina jiki. Flaananan flaxseeds na ƙasa sun fi sauƙi don narkewa kuma na iya samar da ƙarin abinci mai gina jiki fiye da ɗayan iri, wanda zai iya wucewa ta hanyar tsarin narkewar ku ba tare da lalacewa ba.

Man flaxseed ya fito ne daga 'ya'yan flax da aka matse.

DALILIN DA SUKA YI KYAU A GARE KU

Flaxseeds suna ƙunshe da fiber, bitamin, ma'adanai, furotin, ƙwayoyin ƙwayoyi masu ƙoshin lafiya, da antioxidants waɗanda ke taimakawa hana lalacewar ƙwayoyin halitta

Flaxseeds shine kyakkyawan tushen fiber mai narkewa da mara narkewa wanda ke taimakawa ci gaba da motsin hanji akoda yaushe da kuma hana maƙarƙashiya. Flaxseeds kuma kyakkyawan tushe ne na:

• Vitamin B1, B2, da B6
• Tagulla
• Phosphorus
• Magnesium
• Manganisanci

Wadannan bitamin da ma'adanai suna taimakawa tallafawa kuzarin ku, garkuwar ku, tsarin mai juyayi, kasusuwa, jini, bugun zuciya, da sauran hanyoyin tafiyar jiki.

Flaxseeds suma suna da wadataccen omega-3s da omega-6s, wadanda suke da mahimmin mai. Waɗannan abubuwa ne da jikinka ke buƙatar aiki amma ba za su iya yin su da kansa ba. Dole ne ku samo su daga abinci kamar abincin teku da flaxseeds.

Man shafawa, kamar su canola da waken soya, suna ɗauke da sinadarin mai mai iri ɗaya da mai na flax. Amma man flax yana dauke da ƙari. Kusa da abincin teku, man flax shine ɗayan mafi kyawun tushen albarkatun mai na omega-3. Cin flaxseeds na iya taimakawa haɓaka omega-3s. Koyaya, babban nau'in omega-3 da aka samo a cikin flaxseeds ba shi da amfani sosai fiye da nau'ikan da ake samu a cikin abincin teku.

Rabin adadin kuzari mai laushi ya fito ne daga mai. Amma wannan lafiyayyen kitse ne wanda yake taimakawa haɓaka "kyakkyawan cholesterol." Amountsananan kuɗi ba zasu hana sarrafa nauyi ba.

An nuna masu amfani da flaxseeds don rage matakin cholesterol. Masu binciken suna duban ko yawan amfani da sinadarin kitso da ke jikin flaxseeds zai inganta hawan jini, sukarin jini, lafiyar zuciya, da sauran fannoni.

Idan kuna shirin cin flaxseeds ko flax oil akai akai, yi magana da likitanka. Yana iya shafar yadda wasu magunguna ke aiki.

YADDA SUKA SHIRYA

Za a iya saka flaxseeds a ciki ko a yayyafa shi a kusan kowane abinci. Wasu hatsi, kamar su zabibi, yanzu suna zuwa da flaxseeds waɗanda aka riga suka gauraya.

Nika hatsi gabaɗaya zai taimake ka ka sami yawancin abubuwan gina jiki. Don ƙara flaxseeds a abincinku, ƙara flax ɗin ƙasa zuwa:

• Pancakes, kayan kwalliyar Faransanci, ko wasu kayan hadawa
• Smoothies, yogurt, ko hatsi
• Miyan kuka, salati, ko kuma abincin taliya
• Hakanan ayi amfani da shi a madadin dunkulen burodi

INDA AKA SAMU FLAXSEEDS

Ana iya siyan flaxseeds akan layi ko a kowane shagon abinci na kiwon lafiya. Yawancin manyan shagunan sayar da kayan masarufi suma suna ɗaukar kayan masarufi a ɓangarorin kayan abinci na ɗabi'a ko na ɗabi'a.

Kawai sayi jaka ko kwandon flaxseeds gaba ɗaya, nikakke, ko milled, dangane da yanayin da kuke so. Hakanan zaka iya siyan man flaxseed.

Guji ɗanyen flaxs da ba ɗanye ba.

Yanayin lafiya na abinci - abincin flax; Hanyoyin abinci na lafiya - tsaba na flax; Hanyoyin abinci masu kyau - linzami; Koshin lafiya - flaxseeds; Abincin lafiya - flaxseeds; Na zaman lafiya - flaxseeds

Khalesi S, Irwin C, Schubert M. Flaxseed na iya rage karfin jini: nazari na yau da kullun da kuma kwatancen gwaji na gwaji. J Nutr. 2015; 145 (4): 758-765. PMID: 25740909 pubmed.ncbi.nlm.nih.gov/25740909/.

Parikh M, Netticadan T, Pierce GN. Flaxseed: abubuwan da ke tattare da kwayoyin halitta da kuma amfaninsu na zuciya da jijiyoyin jini. Am J Physiol Zuciya Circ Physiol. 2018; 314 (2): H146-H159. PMID: 29101172 pubmed.ncbi.nlm.nih.gov/29101172/.

Vannice G, Rasmussen H. Matsayi na makarantar koyar da abinci da abinci mai gina jiki: sinadarin mai mai narkewa ga masu lafiya. J Acad Nutr Abinci. 2014; 114 (1): 136-153. PMID: 24342605 pubmed.ncbi.nlm.nih.gov/24342605/.

• Gina Jiki