Flax Tsaba 101: Abubuwan Gina Jiki da Fa'idodin Kiwan lafiya

Wadatacce

• Gaskiyar abinci mai gina jiki
• Carbs da zare
• Furotin
• Kitse
• Vitamin da ma'adanai
• Sauran mahadi
• Lignans
• Rage nauyi
• Lafiyar zuciya
• Kwalastar jini
• Omega-3 mai kitse
• Ruwan jini
• Sauran fa'idodi na 'ya'yan flax
• Kiwan narkewa
• Ciwon suga
• Ciwon daji
• Abubuwa masu illa da damuwa na mutum
• Cyanogenic glycosides
• Phytic acid
• Matsalar narkewar abinci
• Risks a lokacin daukar ciki
• Rage-rage tasirin jini
• Layin kasa

Flax tsaba (Linum usitatissimum) - wanda kuma aka fi sani da flax ko linzami na yau da kullun - ƙananan oila oilan mai ne waɗanda suka samo asali daga Gabas ta Tsakiya dubban shekaru da suka gabata.

A kwanan nan, sun sami farin jini a matsayin abincin kiwon lafiya. Wannan ya faru ne saboda yawan abun cikin su na mai lafiya mai rai mai suna omega-3, zare, da sauran mahaɗan tsirrai na musamman (,,).

An danganta tsaba irin na flax da fa'idodin kiwon lafiya, kamar inganta narkewa da rage haɗarin kamuwa da cututtukan zuciya, rubuta ciwon sukari na 2, da kuma cutar kansa.

A sauƙaƙe ana saka su cikin abincinku - nika su ita ce hanya mafi kyau don yin fa'ida ga lafiyar su.

'Ya'yan Flax yawanci launin ruwan kasa ne ko rawaya. An sayar da su gaba ɗaya, ƙasa / niƙa, ko gasashe - kuma ana sarrafa su sau da yawa cikin man flaxseed.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da ƙwayoyin flax.

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.

Gaskiyar abinci mai gina jiki

Flaxseeds suna da adadin kuzari 534 a cikin oza 3,5 (gram 100) - daidai da adadin kuzari 55 na kowane cokali (gram 10) na dukkan tsaba.

Sun ƙunshi kitse 42%, carbi 29%, da furotin na 18%.

Tablespoa tablespoan cokali ɗaya (gram 10) na dukan ƙwayoyin flax suna ba da waɗannan abubuwan gina jiki ():

• Calories: 55
• Ruwa: 7%
• Furotin: 1.9 gram
• Carbs: 3 gram
• Sugar: 0.2 gram
• Fiber: 2.8 gram
• Kitse: Gram 4.3

Carbs da zare

'Ya'yan flax sun kunshi carbi 29% - wanda yakai kashi 95% na fiber.

Wannan yana nufin cewa suna da ƙaranci a cikin carbs mai narkewa - adadin wadatattun carbi ba tare da adadin zare ba - yana sanya su abinci mara ƙanƙanci.

Cokali biyu (gram 20) na 'ya'yan flax suna ba da kusan fiber gram 6. Wannan kusan 15-25% na Reference Daily Intake (RDI) ga maza da mata, bi da bi ().

Abincin fiber ya ƙunshi (6):

• 20-40% fiber mai narkewa (mucilage gums)
• 60-80% fiber mara narkewa (cellulose da lignin)

Fiber mai narkewa yana taimakawa wajen daidaita sukarin jini da matakan cholesterol. Hakanan yana inganta lafiyar narkewar abinci ta hanyar ciyar da ƙwayoyin cuta masu amfani (,).

Idan aka gauraya da ruwa, gumis din mucilage a cikin 'ya'yan flax zai zama mai kauri sosai. Haɗe tare da abun cikin fiber mara narkewa, wannan yana sa seedsan flax ya zama mai laxative na yanayi.

Amfani da 'ya'yan flax na iya taimakawa wajen inganta yau da kullun, hana ƙwanƙwasa, da rage haɗarin ciwon sukari (,,).

Furotin

'Ya'yan Flax sunada furotin na 18%. Amino acid dinsu kwatankwacin waken soya ne.

Duk da dauke da muhimman amino acid, sun rasa a cikin amino acid lysine.

Sabili da haka, ana ɗaukar su a matsayin furotin mara cika (11).

Duk da haka, ƙwayoyin flax suna sama a cikin amino acid arginine da glutamine - dukansu suna da mahimmanci ga zuciya da lafiyar garkuwar jiki (,).

Kitse

'Ya'yan flax suna dauke da kitse 42%, tare da cokali 1 (gram 10) suna bada gram 4.3.

Wannan abun mai ya ƙunshi ():

• 73% sunadarai sunadarai, kamar su omega-6 fatty acid da omega-3 fatty acid alpha-linolenic acid (ALA)
• 27% sunadarai da mai mai yawa

'Ya'yan Flax sune ɗayan wadatattun kayan abinci na ALA. A zahiri, ana wuce su ne kawai da ƙwayoyin chia (15).

ALA wani muhimmin fatty acid ne, wanda yake nufin cewa jikinka ba zai iya samar da shi ba. Don haka, kuna buƙatar samo shi daga abincin da kuke ci.

Man flaxseed yana dauke da mafi yawan adadin ALA, sannan 'ya'yan itacen milled. Cin tsaba gabaɗaya yana samar da mafi ƙarancin adadin ALA, yayin da man ke kulle a cikin sifar ƙwayar zuriya ().

Saboda yawan kayan mai na Omega-3, yayan flax suna da ragin omega-6 zuwa omega-3 fiye da sauran irin mai.

Beenananan rawanin omega-6 zuwa omega-3 fatty acid an danganta shi da ƙananan haɗarin cututtukan cututtuka daban-daban (,).

Koyaya, ƙwayoyin flax ba su ƙunshi omega-3 da yawa kamar man kifi.

Mene ne ƙari, jikinku yana buƙatar canza ALA a cikin ƙwayoyin flax zuwa eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA) - tsari ne wanda galibi ba shi da inganci (,,).

Wani nau'i na 'ya'yan flax - solin, iri-iri masu launin rawaya - ba shi da wadataccen abu kamar na flax na yau da kullun. Yana da bayanin mai daban kuma yana da ƙarancin mai mai omega-3 (22).

'Ya'yan flax suna da yawa a cikin fiber kuma suna ba da furotin mai kyau. Har ila yau, suna da wadataccen mai kuma ɗayan mafi kyawun tushen tushen tsire-tsire masu ƙoshin lafiya na omega-3.

Vitamin da ma'adanai

'Ya'yan Flax kyakkyawan tushe ne na bitamin da ma'adanai da yawa:

• Thiamine. Wannan bitamin na B ana kuma san shi da bitamin B1. Yana da mahimmanci don al'ada metabolism da aikin jijiya.
• Tagulla. Wani mahimmin ma'adinai, tagulla yana da mahimmanci don ci gaba, ci gaba, da ayyukan jiki daban-daban ().
• Molybdenum. 'Ya'yan flax suna da wadataccen molybdenum. Wannan mahimmin alama ma'adanin yana da yawa a cikin tsaba, hatsi, da kuma legumes ().
• Magnesium. Wani mahimmin ma'adinai wanda yake da ayyuka da yawa a jikinka, ana samun magnesium a cikin adadi mai yawa a cikin hatsi, tsaba, kwayoyi, da kayan lambu masu ganye ().
• Phosphorus. Wannan ma'adanai galibi ana samun sa ne a cikin abinci mai wadataccen furotin kuma yana taimakawa lafiyar ƙashi da kulawar nama ().

'Ya'yan Flax kyakkyawan tushe ne na yawancin bitamin da ma'adinai da ake buƙata don ƙoshin lafiya. Wadannan sun hada da thiamine (bitamin B1), jan karfe, molybdenum, magnesium, da phosphorus.

Sauran mahadi

'Ya'yan Flax sun ƙunshi mahaɗan tsire-tsire masu amfani da yawa:

• p-Coumaric acid. Wannan polyphenol shine ɗayan manyan antioxidants a cikin ƙwayoyin flax.
• Ferulic acid. Wannan antioxidant na iya taimakawa hana cututtukan cututtuka da yawa ().
• Cyanogenic glycosides. Wadannan abubuwa zasu iya samar da mahadi da ake kira thiocyanates a jikinka, wanda zai iya lalata aikin aikin karoid a wasu mutane.
• Phytosterols. Dangane da cholesterol, ana samun phytosterols a cikin ƙwayoyin tantanin halitta. An nuna cewa suna da tasirin rage ƙwayar cholesterol ().
• Lignans. Lignans suna cikin kusan dukkanin tsire-tsire, suna aiki a matsayin duka antioxidants da phytoestrogens. 'Ya'yan flax suna da wadataccen wadata a cikin alamomin, suna ƙunshe da sau 800 fiye da sauran abinci ().

Flawaƙƙen flax na launin ruwan kasa suna da aikin antioxidant dan kadan sama da nau'in rawaya (15).

Lignans

'Ya'yan flax suna daya daga cikin sanannun sanannun hanyoyin abinci na lignans. Wadannan abubuwan gina jiki suna aiki a matsayin phytoestrogens ().

Phytoestrogens sune mahaɗan tsire-tsire waɗanda suke kama da mace ta kwayar halittar estrogen. Suna da raunin estrogenic da antioxidant ().

An danganta su da raguwar haɗarin cututtukan zuciya da cututtukan zuciya, saboda suna rage matakan mai da glucose cikin jinin ku.

Flax lignans kuma suna taimakawa rage hawan jini, danniya, da kumburi a jijiyoyin ku ().

Lignans suna cike da ƙwayoyin cuta a cikin tsarin narkewar ku kuma yana iya rage haɓakar cututtukan daji da yawa - musamman nau'ikan da ke tattare da haɗari, kamar nono, mahaifa, da ciwon sankarar prostate (,)

Flax tsaba suna da yawa a cikin mahaɗan tsire-tsire da yawa, gami da shafi na-Coumaric acid, ferulic acid, cyanogenic glycosides, phytosterols, da lignans. Musamman, an haɗa biyu na ƙarshe zuwa fa'idodi daban-daban.

Rage nauyi

Seedswalen flax na iya zama da amfani a matsayin ɓangare na abincin rage nauyi.

Suna dauke da fiber mai narkewa, wanda zai zama mai danko idan aka cakuda shi da ruwa.

An nuna wannan zaren yana da tasiri wajen kawar da yunwa da kwadayi, mai yiwuwa inganta haɓaka nauyi (,).

Binciken karatun da aka sarrafa ya tabbatar da cewa 'ya'yan flax suna inganta raunin nauyi a cikin masu kiba da masu kiba. Wadanda suka kara tsaba a cikin abincinsu sun yi asarar kimanin fam 2.2 (kilogiram 1), idan aka kwatanta da rukunin masu kula ().

Binciken ya kuma nuna cewa asarar nauyi ya kasance mafi girma a cikin karatun da za a kwashe sama da makonni 12 kuma a tsakanin waɗanda suka cinye fiye da gram 30 na ƙwayoyin flax a kowace rana ().

'Ya'yan flax suna dauke da zare mai narkewa, wanda na iya inganta nauyin jiki ta hanyar rage yunwa da rage sha'awa.

Lafiyar zuciya

An haɗu da tsaba mai laushi tare da manyan fa'idodi don lafiyar zuciya, galibi ana danganta su ga abubuwan da ke cikin omega-3 fatty acid, lignans, da fiber.

Kwalastar jini

Babban cholesterol na jini sanannen abu ne mai hadari ga cututtukan zuciya. Wannan gaskiyane ga LDL (mara kyau) cholesterol ().

Nazarin ɗan adam ya lura cewa yawan cin flax na yau da kullun - ko man flaxseed - na iya rage ƙwayar cholesterol da kashi 6-11%.

Wadannan karatun kuma suna nuna raguwar 9-18% a cikin adadin LDL (mara kyau) ƙwayoyin cholesterol (,,,).

Wannan yana tallafawa ta nazarin dabba wanda ke nuna cewa xa flaan flax na iya inganta matakan cholesterol da kuma ƙwayoyin mai (, 41,,,).

Wadannan tsaba na iya zama da amfani sosai idan aka cinye su tare da maganin rage cholesterol.

Studyaya daga cikin binciken watanni 12 ya gano cewa ƙwayoyin flax sun haifar da ƙarin raguwa 8.5% a cikin LDL (mummunan) cholesterol, idan aka kwatanta da ƙungiyar kulawa ().

Wannan tasirin rage yawan cholesterol ana tsammanin zai iya faruwa ne ta hanyar babban fiber da kayan lignan a cikin 'ya'yan flax.

Waɗannan abubuwa suna ɗaure da ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin maganin su. Wannan yana rage matakan cholesterol a jikinka ().

Omega-3 mai kitse

Omega-3 fatty acid suna da mahimmanci. Suna iya samun fa'ida ga bangarori daban-daban na lafiyar zuciya, gami da aikin platelet na jini, kumburi, da hawan jini.

'Ya'yan flax suna da yawa a cikin omega-3 fatty acid alpha-linolenic acid (ALA).

An nuna su don rage haɗarin cututtukan zuciya a cikin karatun dabbobi ta hanyar rage kumburi a jijiyoyin ().

Yawancin karatu suna danganta ALA da ƙananan haɗarin bugun jini, bugun zuciya, da cutar koda mai tsanani. Wadannan karatuttukan sun lura da kasadar 73% na mutuwar kwatsam kuma, idan aka kwatanta da mutanen da ke da ƙarancin amfani da ALA (,,,).

A wani bincike daya, an baiwa mutanen da ke fama da ciwon zuciya gram 2.9 na ALA a kowace shekara na shekara guda. Waɗanda ke karɓar wannan ƙarin suna da ƙananan raunin mutuwa da bugun zuciya fiye da mutanen da ke cikin ƙungiyar kulawa ().

Tushen mai na ALA mai tsire-tsire kamar yana amfanar da lafiyar zuciya kamar mai kifin, waɗanda ke da wadataccen EPA da DHA (,, 55).

Ruwan jini

Cin 'ya'yan flax wata hanya ce mai tasiri don rage hawan jini (,,,,).

A cikin binciken watanni 6 a cikin mutanen da ke dauke da hawan jini, wadanda ke cin cokali 3 (gram 30) na 'ya'yan flax a kullum suna samun raguwar 10 da 7 mm Hg a cikin hawan jini na systolic da diastolic.

Mutanen da ke da sihiri - lamba mafi girma a cikin karatun hawan jini - mafi girma fiye da 140 mm Hg a farkon binciken sun lura da raguwar mafi girma na 15 mm Hg ().

Ga kowane raguwa 5 mm Hg a cikin systolic da 2-5 mm Hg ragewa a cikin jini na diastolic, an kiyasta haɗarin bugun ku ya ragu da 11-13% kuma haɗarin kamuwa da cututtukan zuciya da 34% (,).

'Ya'yan flax na iya taimakawa wajen yaƙar cututtukan zuciya ta hanyar rage hawan jini, da daidaita cholesterol na jini, da haɓaka matakan ingancin kitsen kitsen omega-3 na zuciya.

Sauran fa'idodi na 'ya'yan flax

An nuna alamun flax don fa'idantar da fannoni da yawa na lafiyar ɗan adam.

Kiwan narkewa

Gudawa da maƙarƙashiya suna haifar da babbar damuwa kuma na iya ma yin barazanar lafiyar ku.

Kimanin 2-7% na mutanen da ke cikin Amurka suna fama da cutar gudawa, yayin da maimaitawar ciki ke shafar 12-19% na yawan jama'a. Yawan maƙarƙashiya na iya zama sama da 27% a Turai, tare da mata cikin haɗarin maza sau biyu (62,).

Yawancin karatu sun gano cewa ƙwayoyin flax suna hana duka gudawa da maƙarƙashiya,,,).

Fiberunƙarin fiber mai narkewa cikin ƙwayoyin flax yana ƙara girma zuwa sharar narkewarka, yana aiki azaman laxative da sauƙar maƙarƙashiya (, 67).

Hakanan ana tunanin fiber mai narkewa yana ɗaure da ruwa a cikin hanyar narkewar abinci. Wannan yana haifar da kumbura da kuma kara yawan kujerunku, suna hana gudawa ().

Ciwon suga

A cewar Hukumar Lafiya ta Duniya (WHO), 1 cikin manya 10 na da ciwon suga a shekarar 2012 ().

Karatu a cikin mutanen da ke dauke da ciwon sukari na 2 sun nuna cewa ƙarawa da giram 10-20 na flaxseed foda a kowace rana na tsawon watanni 1-2 na iya rage saurin sukarin jini cikin sauri har zuwa 19.7% (, 70).

Koyaya, ba duk karatun bane ke samun tsaba mai laushi don yin tasiri wajen daidaita matakan glucose na jini da insulin ().

Kodayake haɗin tsakanin tsaba mai laushi da nau'in ciwon sukari na 2 har yanzu ba a fahimta ba, ana iya ɗaukarsu amintattu da lafiya ƙari ga abincinku idan kuna da ciwon sukari na 2 ().

Ciwon daji

Karatun gwaji da na dabba ya nuna cewa 'ya'yan flax na iya danne samuwar nau'o'in cutar kansa, kamar su ciwon hanji, nono, fata, da huhu (,).

Beenara matakan jini na homonin jima'i an danganta shi da haɗarin cutar kansa da yawa (,,).

'Ya'yan flax na iya rage matakan kwayar halittar hodar jima'i a cikin mata masu kiba, da yiwuwar rage barazanar kamuwa da cutar sankarar mama (,).

Wadannan tsaba suma an nuna su don kariya daga cutar kansar mafitsara (,).

'Ya'yan flax na iya inganta narkewar abinci ta hanyar sauƙaƙe gudawa da maƙarƙashiya. Hakanan suna iya rage saurin sukarin jini a cikin mutane masu ciwon sukari da rage kasadar cutar kansa da yawa.

Abubuwa masu illa da damuwa na mutum

Yawancin tsummoki na flax galibi ana jurewa sosai, kuma rashin lafiyan abu ne mai wuya ().

Har yanzu, ana bada shawarar shan ruwa mai yawa lokacin cin waɗannan tsaba.

Cyanogenic glycosides

'Ya'yan flax a dabi'ance suna dauke da mahadi na shuka da ake kira cyanogenic glycosides. Wadannan abubuwa zasu iya ɗaure tare da mahaɗan sulphur a cikin jikin ku don samar da thiocyanates.

Yawan thiocyanates na iya lalata aikin glandar ka ().

Matsakaicin matsakaici ba shi yiwuwa ya haifar da mummunan sakamako ga masu lafiya. Duk da haka, waɗanda ke da matsalolin thyroid ya kamata suyi la'akari da guje wa yawancin ƙwayoyin flax ().

Kodayake ba a tantance iyakar cin abinci mai laushi ba, binciken daya ya yanke cewa tablespoons 5 (gram 50) a kowace rana yana da aminci da fa'ida ga yawancin masu lafiya ().

Phytic acid

Kama da sauran tsaba, 'ya'yan flax suna dauke da sinadarin phytic acid.

Phytic acid galibi ana kiransa mai cin abinci, saboda yana iya rage shayar ma'adinai kamar ƙarfe da tutiya (85).

Har yanzu, phytic acid baya haifar da raguwar dindindin cikin shayar ma'adinai kuma baya shafar kowane abinci mai zuwa.

Sabili da haka, wannan bai kamata ya zama babban damuwa ba - sai dai ga mutanen da suke da ƙarancin ma'adanai kamar ƙarfe da / ko kuma bin abinci mara daidaituwa.

Matsalar narkewar abinci

Ga mutanen da ba su saba cin fiber ba, haɗa ƙwayayen flax da sauri na iya haifar da matsaloli masu narkewa. Wadannan sun hada da kumburin ciki, gas, ciwon ciki, da jiri.

Zai fi kyau a fara da ƙananan allurai kuma ayi aiki har zuwa 1-2 tablespoons (10-20 grams) kowace rana.

Seedsara tsaba a jikin abincinku na iya ƙara yawan saurin hanjin ciki, kamar yadda asa flaan flax na laxative na halitta.

Risks a lokacin daukar ciki

Kodayake karatun ɗan adam yana da iyaka, masana kiwon lafiya da yawa suna fargabar cewa cinye ƙwayayen flax a lokacin daukar ciki na iya samun tasirin da ba a so.

Wannan saboda phytoestrogens a cikin tsaba, wanda zai iya yin daidai da hormone estrogen na mata.

Nazarin dabba ya nuna cewa ƙwayoyin flax da flaxseed lignans na iya haifar da ƙarancin nauyin haihuwa da kuma shafar ci gaban tsarin haihuwar --a --a - musamman idan aka cinye yayin farkon ciki (,).

Yana da wuya cewa ƙananan ƙwayoyi na ƙwayoyin flax za su sami sakamako mara kyau.

Koyaya, yayin daukar ciki da shayarwa, ana bada shawara ka rage yawan cin flax tsaba da sauran hanyoyin samun abinci na phytoestrogens. Wannan kuma ya hada da wasu kayan waken soya.

Rage-rage tasirin jini

Yawancin allurai masu yawa na omega-3 na iya samun tasirin rage jini ().

Idan kuna da cuta na zub da jini ko kuna shan abubuwan rage jini ko wasu magunguna, tuntuɓi ƙwararrun likitanku kafin haɗa yawancin ƙwayayen flax a cikin abincinku (,).

'Ya'yan flax na iya haifar da lamuran narkewar abinci. Sun ƙunshi mahaɗan tsire-tsire waɗanda zasu iya shafar wasu mutane mummunan kuma ba a ɗaukarsu amintattu don amfani da ƙwaya mai yawa a farkon ɗaukar ciki.

Layin kasa

'Ya'yan flax sun zama shahararre saboda yawan abun cikin su na omega-3 fatty acid, fiber, da sauran mahaukatan shuke-shuke, wadanda ke da alhakin yawancin amfanin tsaba.

Suna iya taimakawa asarar nauyi da haɓaka kula da sukarin jini, da zuciya da lafiyar narkewar abinci.

Idan kanaso ku bunkasa lafiyarku da wadannan kananan gidajen wuta, zaku iya siyan su a gida ko ta yanar gizo.