Shin Ya Kamata Ku Ci Shuka Fata ko Manta Idan Kuna Da Ciwon Suga?

Wadatacce

• Abincin flaxseed
• Bambanci tsakanin 'ya'yan flax da mai flaxseed
• Amfanin cin 'ya'yan flax da man flaxseed idan kuna da ciwon suga
• 'Ya'yan flax na iya inganta sarrafa sukarin jini
• 'Ya'yan flax da mai flaxseed na iya inganta ƙwarewar insulin
• Iya rage haɗarin kamuwa da cututtukan zuciya
• Rashin tasirin cin naman flax da mai flaxseed
• Yadda zaka kara su a abincinka
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Mutane miliyan 30 suna rayuwa tare da ciwon sukari a cikin Amurka, kuma fiye da ninki biyu na rayuwa tare da prediabetes - tare da lambobi koyaushe a kan hauhawar (,).

'Ya'yan flax - da man flaxseed - suna alfahari da mahadi masu haɓaka kiwon lafiya da dama don rage matakan sikarin jini da jinkirta ci gaban ciwon sukari na 2 ().

Wannan labarin yayi bitar fa'ida da rashin amfanin cin flax flaxseed da man flaxseed idan kuna da ciwon suga.

Abincin flaxseed

Flax tsaba (Linum usitatissimum) sune ɗayan tsofaffin albarkatu na duniya. An horar da su don amfani da su a cikin masana'antun masaku da na abinci tun kusan 3000 B.C. ().

Tsaba sun ƙunshi kusan 45% mai, 35% carbs, da furotin 20% kuma suna da halaye na musamman na abinci ().

Tablespoaƙan cokali ɗaya (gram 10) na dukan fakitin tsaba ():

• Calories: 55
• Carbs: 3 gram
• Fiber: 2.8 gram
• Furotin: 1.8 gram
• Kitse: 4 gram
• Omega-3 mai kitse: Gram 2.4

'Ya'yan flax suna daya daga cikin mafi kyaun tushen tsirrai na omega-3 fatty acid alpha-linolenic acid (ALA), muhimmin fatty acid wanda dole ne ka samu daga abinci, tunda jikinka ba zai iya samar da shi ba.

Hakanan suna da isashshen mai na omega-6 don samar da kyakkyawan omega-6 zuwa omega-3 na 0.3 zuwa 1 ().

Abubuwan da ke cikin su yana ƙunshe da yawancin fiber - duka nau'ikan narkewa da marasa narkewa.

Fiber mai narkewa yana samarda danko mai karfi yayin hadewa da ruwa, yana taimakawa sarrafa matakan suga na jini. A gefe guda kuma, zaren da ba za a narke ba - wanda ba mai narkewa a cikin ruwa ba - yana yin hakan ne ta hanyar kara girma cikin hanzari, yana taimakawa hana garkuwar ciki ().

A ƙarshe, ƙwayar flax tana ɗauke da adadi mai narkewa mai narkewa, furotin mai inganci da amino acid wanda yake daidai da na waken soya (,).

Bambanci tsakanin 'ya'yan flax da mai flaxseed

Ana fitar da man flaxseed daga busassun ƙwayoyin flax, ko dai ta hanyar latsa su ko kuma cire ƙarfi.

Don haka, man flaxseed ya kunshi zafin kayan mai na flax, yayin da furotin da kayan da yake ciki kusan babu su - ma'ana shi ma ba ya samar da wani zare.

Misali, cokali 1 (15 ml) na flaxseed mai yana samar da gram 14 na kitse da gram 0 da carbi ().

A gefe guda kuma, adadin iri iri na flax duka yana ba da gram 4 na mai, gram 1.8, da gram 3 na carbi ().

Koyaya, saboda yawan mai mai, flaxseed mai yana bada mafi yawan ALA fiye da tsaba (,).

'Ya'yan flax da kuma flaxseed oil sune kyakkyawan tushen tsiron omega-3, musamman ALA. 'Ya'yan flax suna da gina jiki musamman, saboda suna samar da furotin da fiber mai kyau.

Amfanin cin 'ya'yan flax da man flaxseed idan kuna da ciwon suga

Dukkanin 'ya'yan flax da mai flaxseed an nuna su suna da kyakkyawan sakamako kan ciwon suga, saboda suna iya inganta yawancin abubuwan haɗarin sa.

'Ya'yan flax na iya inganta sarrafa sukarin jini

Kula da matakan sikari cikin jini yana da mahimmanci ga mutanen da ke fama da ciwon sukari, kuma zaren na taka rawa wajen cimma wannan.

Saboda babban abun ciki na fiber, ana ɗaukar 'ya'yan flax a matsayin abinci mai ƙarancin glycemic. Wannan yana nufin cewa cinye su ba zai karu da matakan sukarin jininku ba kuma a maimakon haka zai sa su tashi a hankali, inganta kula da sukarin jini.

Wannan tasirin za a iya danganta shi zuwa ga abun cikin fiber mai narkewa, musamman gumis na mucilage, wanda ke rage narkewar abinci da rage shan wasu sinadarai kamar sukari (,).

Studyaya daga cikin nazarin mako 4 a cikin mutane 29 da ke da ciwon sukari na 2 ya gano cewa cinye gram 10 na flaxseed foda a kowace rana ya rage saurin sukarin jini da 19.7%, idan aka kwatanta da rukunin masu kula ().

Hakazalika, a cikin nazarin watanni 3 a cikin mutane 120 da ke da ciwon sukari na 2, waɗanda suka cinye gram 5 na ɗanɗano na yau da kullun tare da abincin su sun sami saurin rage yawan sukarin jini na kusan 12%, idan aka kwatanta da ƙungiyar kulawa ().

Mene ne ƙari, nazarin makonni 12 a cikin mutanen da ke fama da cutar prediabet - waɗanda ke cikin haɗarin kamuwa da ciwon sukari na 2 - sun lura da irin wannan sakamakon a cikin waɗanda suka cinye cokali 2 (gram 13) na ƙwayoyin flax na ƙasa kullum ().

Kodayake ƙwayoyin flax suna da fa'idar amfani da sarrafa sukari a cikin jini, bincike ya nuna cewa ba za a iya faɗin irin wannan ba ga flaxseed oil (,).

'Ya'yan flax da mai flaxseed na iya inganta ƙwarewar insulin

Insulin shine hormone mai daidaita sukarin jini.

Idan jikinka yana da matsalolin amsawa ga insulin, yana buƙatar yawancinsa don rage matakan sukarin jininka. Wannan ana kiransa juriya ta insulin, kuma yana da haɗarin kamuwa da ciwon sukari na 2 ().

A halin yanzu, ƙwarewar insulin yana nufin yadda jikinku yake da insulin. Inganta shi na iya taimakawa wajen hanawa da magance ciwon sikari na 2 ().

'Ya'yan flax suna dauke da adadin lignan mai yawa, wanda yake aiki a matsayin mai antioxidant mai karfi. Antioxidants ana yarda dasu inganta ƙwarewar insulin da kuma rage ci gaban ciwon sukari (,).

Lignans a cikin ƙwayoyin flax galibi sun ƙunshi secoisolariciresinol diglucoside (SDG). Nazarin dabba ya ba da shawarar cewa SDG na da ƙarfin haɓaka ƙwarewar insulin da kuma jinkirta ci gaban duka nau'ikan ciwon sukari na 1 da na 2 (,,).

Har yanzu, karatun ɗan adam bai iya tabbatar da wannan tasirin ba, kuma ana buƙatar ƙarin bincike (,).

A gefe guda, ALA daga man flaxseed shima an haɗa shi da ingantaccen ƙwarewar insulin a cikin dabbobi da mutane.

A hakikanin gaskiya, nazarin mako 8 a cikin mutane 16 tare da kiba ya lura da ƙaruwar ƙwarewar insulin bayan sun karɓi kashi na yau da kullum na ALA a cikin ƙarin kari ().

Hakanan, karatu a cikin beraye tare da juriya na insulin ya gano cewa kari tare da man flaxseed ya inganta ƙwarewar insulin a cikin yanayin dogaro da kashi, ma'ana cewa mafi girman maganin, haɓakar haɓaka (,,).

Iya rage haɗarin kamuwa da cututtukan zuciya

Ciwon sukari abu ne mai haɗari ga cututtukan zuciya da shanyewar jiki, kuma duka ƙwayoyin flax da mai flaxseed an nuna su don taimakawa kariya daga waɗannan yanayin saboda dalilai da yawa, gami da zaren su, SDG, da ALA (,,).

Narkewar bakin zaren kamar murun mucilage a cikin ƙwayoyin flax suna da abubuwan rage cholesterol.

Wancan ne saboda capacityarfinsu don ƙirƙirar abu mai kama da gel yana shafar ƙwayar mai, don haka rage haɓakar cholesterol ().

Studyaya daga cikin nazarin kwana 7 a cikin mutane 17 ya gano cewa fiber mai flaxseed ya saukar da duka cholesterol da 12% da LDL (mara kyau) cholesterol da 15%, idan aka kwatanta da ƙungiyar kulawa ().

Allyari ga haka, babban lignan SDG na flax tsaba yana aiki duka biyun antioxidant da kuma phytoestrogen - tsirrai ne da ke yin kwayar halittar kwaikwayon estrogen.

Duk da yake antioxidants suna da abubuwan rage-cholesterol, phytoestrogens suna taka muhimmiyar rawa wajen rage hawan jini (, 30).

Studyaya daga cikin nazarin mako 12 a cikin maza 30 tare da matakan cholesterol na jini ya ƙaddara cewa waɗanda suka karɓi 100 MG na SDG sun sami raguwar matakan LDL (mara kyau) na cholesterol, idan aka kwatanta da ƙungiyar kulawa ().

A ƙarshe, omega-3 fatty acid ALA shima yana da tasiri mai tasiri game da kumburi.

Bincike ya nuna cewa zai iya taimakawa wajen magance - har ma da koma baya - toshewar jijiyoyin jini, waxanda suke da hadari ga bugun jini (,).

Mene ne ƙari, karatu a cikin mutanen da ke da cutar hawan jini sun sami sakamako mai kyau yayin da mahalarta suka cinye kimanin cokali 4 (gram 30) na ƙwayoyin flax na milled a kowace rana.

Sun lura da ragin 10-15 mm Hg da 7 mm Hg a cikin systolic da diastolic hawan jini (lambobi na sama da na ƙasa na karatun), bi da bi, idan aka kwatanta da ƙungiyoyin kulawa (,).

'Ya'yan flax da man flaxseed suna da wadataccen fiber mai narkewa, ALA, da SDG, dukkansu na iya rage haɗarin cututtukan zuciya da inganta kula da sukari da jini da ƙwarewar insulin.

Rashin tasirin cin naman flax da mai flaxseed

Kodayake ƙwayoyin flax da man flaxseed suna da fa'idodi masu yawa na kiwon lafiya, suna iya yin hulɗa tare da wasu magunguna waɗanda ake amfani dasu don daidaita sukarin jini da matakan cholesterol (36).

Wannan ya shafi musamman man flaxseed, saboda yana da mafi girman abun cikin omega-3.

Misali, omega-3 fatty acid suna da abubuwan rage jini, wanda hakan na iya kara tasirin magungunan rage jini, kamar su aspirin da warfarin, wadanda ake amfani da su don hana daskarewar jini ().

Hakanan, omega-3 fatty acid kari na iya tsoma baki tare da daidaita tsarin sukarin jini ta rage matakan sukarin jini.

Wannan yana nufin cewa zasu iya rage sukarin jini sosai, suna buƙatar daidaitawa zuwa sashin ku na magungunan rage yawan sukarin-jini.

Duk da haka, omega-3 acid mai a cikin ƙwayar flax ko kari mai na flaxseed na iya sa wasu magungunan rage ƙwayoyin cholesterol su yi aiki sosai (36).

A kowane hali, ya kamata ka tuntuɓi likitocin kiwon lafiya kafin ƙara ƙwayayen flax ko man flaxseed a aikinka na yau da kullun.

Cin ƙwayoyin flax ko man flaxseed na iya tsoma baki tare da magungunan da ake amfani da su don sarrafa suga da jini da matakan cholesterol na jini. Don haka, ya kamata ku yi hankali kafin ku cinye su.

Yadda zaka kara su a abincinka

'Ya'yan flax da man flaxseed suna da sauƙin dafa abinci dasu. Za a iya cinye su gabaki ɗaya, ana nika su, kuma ana gasa, ko kuma a matsayin mai ko gari ().

Koyaya, dukkanin tsaba na flax na iya zama da wahalar narkewa, don haka yi ƙoƙarin mannewa a ƙasa ko nau'ikan milled idan kuna neman wani abu ban da mai.

Hakanan zaka iya samun su a cikin kayan abinci da yawa, kamar su kayan gasa, ruwan 'ya'yan itace, kayayyakin kiwo, har ma da naman shanu (,).

Hakanan, zaku iya haɗa su cikin kusan duk abin da kuka dafa, gami da zama wakili mai kauri don miya da miya ko a cikin cakuɗen da kuka fi so don kyakkyawan ɓawon burodi.

Hanya daya mai sauƙi kuma mai daɗi don more flaxseeds ita ce shirya fatattaka flax.

Ga abin da kuke buƙata:

• Kofi 1 (gram 85) na 'ya'yan flax na ƙasa
• Cokali 1 (gram 10) na 'ya'yan flax duka
• Cokali 2 na garin albasa
• 1 teaspoon na tafarnuwa foda
• Cokali 2 na busasshen Rosemary
• 1/2 kofin (120 ml) na ruwa
• tsunkule na gishiri

Haɗa abubuwan busassun a cikin ƙaramin kwano. Sai ki zuba ruwan a kai ki yi amfani da hannayenki wajen yin kullu.

Sanya kullu tsakanin guda biyu na takardar takarda sai ku mirgine shi zuwa kaurin da kuke so. Cire ɓangaren saman takardar takarda kuma yanke kullu cikin murabba'ai. Wannan girke-girke yana ba da kusan fasa 30.

Sanya kullu a kan takardar burodi kuma gasa shi a 350 ° F (176 ° C) na mintuna 20-25. Bar shi ya huce sannan kuma kuyi musu hidima da tsariyar da kuka fi so.

Game da man flaxseed, za ku iya ƙara shi a cikin suttura da santsi, ko kuma za ku iya samun kwalliyar mai ta flaxseed a ɗakuna da kan layi.

Ana iya cin 'ya'yan flax da mai flaxseed gaba ɗaya, ƙasa, a matsayin mai, ko a cikin kwali, kuma a haɗa da abinci mai daɗi iri ɗaya.

Layin kasa

'Ya'yan flax da man flaxseed suna da fa'idodi masu yawa na kiwon lafiya waɗanda zasu iya taimakawa mutane da ciwon sukari don sarrafa yanayin.

Tunda suna da wadataccen fiber, omega-3 fatty acids, da kuma mahaɗan tsire-tsire na musamman, ƙila su inganta kula da sikarin jini, ƙwarewar insulin, da kuma rage haɗarin kamuwa da cututtukan zuciya.

Koyaya, yakamata ku kiyaye tun kafin ku cinye su, domin suna iya mu'amala da wasu magunguna da aka tanada don maganin ciwon suga.