Flaxseed yochepetsera pakatha sabata

Flaxseed yochepetsera pakatha sabata

Mbeu za fulakesi zimakhala ndi ubwino wambiri wathanzi.
Amaonedwa kuti ndi chakudya chodzaza ndi fiber komanso gwero labwino la mapuloteni ndi omega-3 fatty acids, omwe amathandizira kuti mukhale okhuta kwa nthawi yayitali, kukonza kagayidwe kachakudya, komanso kulimbitsa thanzi la mtima.

Malinga ndi kafukufuku, kudya magalamu a 30 (supuni 3) ya mbewu za fulakesi tsiku lililonse kwa masabata a 12, ofanana ndi miyezi 4 yotsatizana, amaonedwa kuti ndi njira yabwino yochepetsera thupi.
Choncho, tikulimbikitsidwa kupitiriza dongosololi kwa masiku oposa 10 kuti mukwaniritse zotsatira zabwino.

Ndibwino kuti mukonzekere chakumwa chambewu ya fulakesi kuti muchepetse thupi pakatha sabata imodzi mwa kuika mbewu mu chidebe chotetezera kutentha ndikuwonjezera madzi otentha kwa iwo, kenako kutseka chidebecho bwino ndikuchisiya usiku wonse.
Imwani chikho cha madzi a flaxseed ndi chakudya chilichonse tsiku lonse.
Muyenera kudzipereka kutenga mbewu kwa nthawi yosachepera masiku khumi otsatizana kuti mupeze zotsatira zabwino.

Chimodzi mwa zinthu zofunika kwambiri za flaxseed zakudya kuonda mu sabata ndi kuti kumabweretsa momveka bwino ndi noticeable kutaya thupi, amene amakupangitsani inu kuzindikira zotsatira mosavuta.
Zochitika za anthu ambiri zasonyeza kuti anapindula pogwiritsa ntchito mbewu za fulakesi pochepetsa thupi kwambiri ataona zotsatira pambuyo pa milungu iwiri yogwiritsidwa ntchito nthawi zonse.

Komabe, tiyenera kukumbukira kuti thupi lililonse n’losiyana, choncho zotsatira zake zimakhala zosiyana munthu ndi munthu.
Nthawi zonse ndi bwino kukaonana ndi dokotala musanapange chisankho chosintha zakudya zanu kapena kugwiritsa ntchito zowonjezera zakudya.

Chifukwa chake, ngati mukuganiza kugwiritsa ntchito njere za fulakesi kuti muchepetse kuwonda, ndikofunikira kuti muzitsatira malangizo a madokotala ndikukhala oleza mtima ndikutsatira zakudya zomwe zikulimbikitsidwa.
Zotsatira zimatha kutenga masabata awiri mpaka miyezi iwiri kuti ziwonekere bwino.

Ndi makilogalamu angati a mbewu za fulakesi pa sabata?

Mbeu za fulakesi ndizosankha zodziwika bwino zomwe anthu amagwiritsa ntchito pakuchepetsa thupi.
Kodi ndi zotsatira zotani zomwe zingapezeke mukadya nthanga za fulakesi kwa sabata?

Pankhani kuonda ndi flaxseeds, zonse chimango cha zakudya ndi munthu mlingo ntchito ndi zofunika zinthu.
Zoonadi, zotsatira zowoneka sizingayembekezereka pakanthawi kochepa, chifukwa kutaya thupi koyenera kumafuna nthawi ndi kudzipereka ku moyo wathanzi.

Komabe, nthangala za fulakesi zimatha kukhala ndi zotsatira zabwino pakuwonda, chifukwa cha ulusi wopatsa thanzi womwe uli nawo komanso kuthekera kwawo kowonjezera kukhuta ndikuchepetsa chidwi.

Kafukufuku wofalitsidwa mu nyuzipepala ya Obesity Reviews mu 2017 akuwonetsa kuti kugwiritsa ntchito mbewu za fulakesi muzakudya kungathandize kuchepetsa thupi.
Komabe, kuchuluka kwa kulemera kwa flaxseed akhoza kutaya pa sabata sikunadziwike, monga zotsatira zimadalira munthu aliyense payekha.

Kudya flaxseeds monga gawo la chakudya cham'mawa kapena kuwonjezera pazakudya masana, masupuni awiri kapena atatu patsiku, ndi njira yabwino yophatikizira muzakudya.
Kuonjezera apo, tikulimbikitsidwa kuti tiziphatikizana ndi moyo wathanzi komanso kuchita masewera olimbitsa thupi nthawi zonse kuti tipeze zotsatira zomwe mukufuna.

Kawirikawiri, njira yochepetsera thupi iyenera kukhala yokwanira komanso yokwanira, kuphatikizapo zakudya zopatsa thanzi zochokera masamba, zipatso, mapuloteni a zomera ndi mbewu zonse, komanso kuchita masewera olimbitsa thupi komanso kumwa madzi okwanira.

Kawirikawiri, anthu ayenera kukumbukira kuti kuwonda kwa thanzi sikudalira kudya njere za fulakesi zokha, koma zimafuna njira ya sayansi ndi kusintha kwa moyo.

Kodi ndimagwiritsa ntchito bwanji njere za fulakesi kuti ndichepetse m'mimba?

Kafukufuku watsopano wanena kuti mbewu za fulakesi zimatha kukhala zogwira mtima pakuchepetsa pamimba ndikuchepetsa thupi.
Ubwinowu umabwera chifukwa cha kuchuluka kwake kwa fiber ndi omega-3 fatty acids.

Chifukwa chake, gulu la ochita kafukufuku adayesa kugwiritsa ntchito mbewu za fulakesi kuti akwaniritse zotsatira zowoneka bwino pakutaya mafuta m'mimba.
Zotsatira za phunziroli zidasindikizidwa mu Journal of Nutrition and Metabolism.

Kafukufukuyu akuwonetsa kuti kudya supuni ya tiyi ya nthangala za fulakesi tsiku lililonse kungathandize kuchepetsa mafuta am'mimba.
Izi zimachitika chifukwa cha kuthekera kwa mbewu kukulitsa kukhuta ndikuchepetsa chidwi, zomwe zimapangitsa kuti chakudya chichepetse.

Kafukufukuyu amalimbikitsa kukonzekera chakumwa cha flaxseed mwa kusakaniza supuni ya tiyi ya flaxseeds pansi ndi madzi otentha ndikuyambitsa bwino.
Kenaka yikani chidutswa cha mandimu kuti mutenge kukoma ndi vitamini C, zomwe zimapangitsa kuti kuchepetsa thupi.

Kafukufukuyu amalimbikitsa kumwa chakumwa ichi kamodzi patsiku, panthawi yoyesera kuchepetsa thupi ndikupeza phindu la mbewu za fulakesi pakuchepetsa thupi.

Mbeu za fulakesi nthawi zambiri zimatengedwa ngati chakudya chathanzi ndipo nthawi zambiri zimagwiritsidwa ntchito popititsa patsogolo kugaya chakudya komanso kuthetsa kudzimbidwa.
Zimathandizanso kuchepetsa mafuta m'thupi komanso kupititsa patsogolo njira yochotsa poizoni m'thupi.

Kupatula kukonza thanzi la m'mimba, kafukufukuyu akuwonetsanso kuti mbewu za fulakesi zimatha kupititsa patsogolo ntchito yoyeretsa impso ndi kuyeretsa ndulu.

Kuphatikiza pakukonzekera zakumwa zomwe tatchulazi, nthangala za fulakesi zitha kugwiritsidwa ntchito powonjezera ku saladi kapena chimanga cham'mawa.
Flaxseeds amathanso kupedwa mu chopukusira khofi ndipo amagwiritsidwa ntchito kununkhira zakudya zosiyanasiyana.

Ndi nthangala ziti zabwino za fulakisi kapena nthanga za chia zochepetsera thupi?

Maphunziro ambiri asayansi pazakudya ndi thanzi ayamba kuyang'ana ubwino wa mbewu za chia.
Mbeu za Chia zimakhala ndi ulusi wambiri, womwe umagwira ntchito yofunika kwambiri kuti ukhale wokhuta ndikuthandizira thupi kutenga mafuta ochuluka.
Izi zimakhulupirira kuti zimathandiza kuchepetsa chilakolako cha kudya komanso kuchepetsa kudya kwa kalori.

Kumbali inayi, mbewu za fulakesi zimakhala ndi mapuloteni ambiri kuposa mbewu za chia.
Ngakhale mbewu za fulakesi zilibe ulusi wofanana ndi mbewu za chia, ndi gwero labwino lothandizira kugaya chakudya ndikuchotsa kudzimbidwa.
Njere za fulakesi zawonetsanso zotsatira zabwino potsitsa cholesterol m'magazi.

Pazakudya zopatsa thanzi, magalamu 100 a mbewu za chia ali ndi ma calories 486, pomwe mbewu za fulakesi zomwezo zili ndi ma calories 534.

Mwachidule, tinganene kuti nthanga za chia ndizopindulitsa pakuchepetsa thupi chifukwa cha ulusi womwe uli nawo komanso momwe amakhutidwira, pomwe mbewu za fulakesi zimakhala gwero labwino la mapuloteni ndipo zitha kuthandiza kukonza kugaya chakudya komanso kuchuluka kwa cholesterol.

Musaiwale kuti kukaonana ndichipatala mwachindunji ndi njira yabwino yosankha njira yoyenera kwambiri kwa inu ndikukwaniritsa zolinga zanu zowonda.

Kodi zotsatira za mbewu za fulakesi pakuchepetsa thupi ndi zotani?

Flaxseeds ndi chakudya chambiri chopatsa thanzi chomwe chimatchuka kwambiri padziko lapansi masiku ano, koma ngakhale zili zodziwika bwino pazaumoyo, zovuta zina zomwe zingakhalepo ziyenera kusamala.

Nazi zotsatira zofunika kwambiri za mbewu za fulakesi pakuchepetsa thupi:

1. Kuwononga njira yachibadwa ya kutsekeka kwa magazi: Flax ili ndi zinthu zomwe zingalepheretse kutsekeka kwachilengedwe kwa magazi, ndipo motero zingapangitse ngozi yotaya magazi.
2. Kuchuluka kwa chimbudzi ndi kutsekeka kwa matumbo: Kudya fulakesi kumathandizira kuyenda bwino kwa matumbo ndikuwongolera chimbudzi, koma ngati chikudya chochuluka komanso osamwa madzi okwanira, kungayambitse kudzikundikira kwa chimbudzi ndikutsekeka m'matumbo.
3. Thupi lawo siligwirizana: Njere za fulakesi zimatha kuyambitsa kusamvana mwa anthu ena, monga zidzolo ndi kuyabwa.
4. Kutupa kokulirakulira: Flax amadziwika kuti amatha kuchepetsa kutupa, koma nthawi zina njere za fulakesi zimatha kukulitsa kutupa komwe kulipo, makamaka matenda a nyamakazi ndi colitis.
5. Zotsatira zoyipa pa ubereki wa amayi: Njere za fulakesi zimatha kusokoneza ubereki wa amayi chifukwa zimakhala ndi mankhwala ofanana ndi mahomoni achikazi, ndipo izi zitha kusokoneza mphamvu ya mahomoni komanso chonde.
6. Kuthira mankhwala: Popeza njere za fulakesi zimakhala ndi ulusi wambiri, kuzidya zochuluka kungayambitse matenda otsekula m'mimba.
7. Kusatetezedwa pa nthawi ya mimba: Kudya nthangala za fulakisi wambiri pa nthawi ya mimba kungakhale koopsa, chifukwa fulakesi imakhala ndi mankhwala omwe amafanana ndi mahomoni achikazi ndipo amatha kusokoneza mahomoni achilengedwe pa nthawi ya mimba.
8. Kuchulukitsa mwayi wokhala ndi khansa: Pali malingaliro akuti kudya nthangala zambiri za fulakesi kungayambitse kukulitsa mwayi wokhala ndi mitundu ina ya khansa, monga khansa ya m'matumbo ndi m'mawere.

9. 

Ndi supuni zingati za flaxseeds patsiku?

Mbewu za fulakesi nthawi zambiri zimaonedwa kuti ndizoyenera kudyedwa ndi anthu ambiri.
Supuni imodzi ya mbewu za fulakesi imakhala ndi pafupifupi 2 magalamu amafuta acids a polyunsaturated (kuphatikiza omega-3), 2 magalamu a fiber m'zakudya, ndi ma calories 37.
Chifukwa chake, mutha kudya nthangala za fulakesi kuchuluka kwa supuni imodzi patsiku kuti mupindule ndi zakudya zoyenera.

Ngati muli ndi vuto la mahomoni kapena matenda enaake, ndikwabwino kukaonana ndi dokotala musanamwe nthangala za fulakesi pafupipafupi.
Nthawi zina zapadera, pangafunike kusintha mlingo kapena njira yoyenera yoperekera.

Ndibwinonso kudya mbewu za fulakesi pafupifupi supuni 2-3 patsiku.
Kuti mayamwidwe azitha kuyamwa bwino, ndibwino kumwa kapu yamadzi musanamwe kapena mukatha kumwa.
Mukhoza kugwiritsa ntchito supuni ziwiri kapena zitatu za mbewu zonse pa kutumikira.

Ngati cholinga cha kudya fulakesi ndi kuchiza kudzimbidwa, Ndi bwino kudya supuni tsiku ndi zilowerere m'madzi ozizira kwa theka la ola pamaso chakudya.
Njira imeneyi imathandiza kulimbikitsa mphamvu yotupa ya njere ndikuthandizira kulimbikitsa kugaya chakudya.

Mbeu za fulakesi zili ndi zakudya zambiri zopindulitsa, kaya mavitamini ndi minerals osiyanasiyana kapena mafuta acids wathanzi monga omega-3.
Choncho, zingakhale zothandiza kuwonjezera pa zakudya za tsiku ndi tsiku, makamaka ngati zimadyedwa muyeso yoyenera

Kodi fulakisi ikhoza kudyedwa osagaya?

Kafukufuku akuwonetsa kuti mbewu zonse za flaxseed zimadutsa m'matumbo osagayidwa.
Choncho, akhoza kudyedwa popanda akupera kuwonda.
Mutha kusakaniza ma teaspoon 3 mpaka 4 a njere ndi madzi ndikudya.
Komabe, muyenera kumwa mosamala komanso pamlingo wocheperako wa supuni 2 mpaka 4 patsiku, kaya pansi kapena ayi.
Chifukwa kudya mbewu zambiri za fulakesi kungayambitse vuto la kugaya chakudya ndikuwonjezera ma calories.

Komabe, ndi bwino kugaya flaxseed musanadye kuti mutenge bwino zakudyazo.
Mutha kugaya mbewu ndi dzanja kapena kugwiritsa ntchito chipangizo chamagetsi.
Mbewu zapansi zitha kuwonjezeredwa ku saladi kapena zinthu zophikidwa kuti zipindule kwambiri.

Kuonjezera apo, ndi bwino kusakaniza thyme ndi mbewu za fulakesi, chifukwa zonse zimakhala zopindulitsa ndipo sizipweteka kuzisakaniza pamodzi.
Ponena za mlingo woyenera, mutha kudya supuni imodzi ya mbewu za fulakesi tsiku lililonse kuti mupindule kwambiri.

Nthawi zambiri, tikulimbikitsidwa kudya njere za fulakesi m'malo mwa mbewu zonse.
Mbeu ya pansi imathandizira kuti chimbudzi chikhale bwino ndipo thupi limatha kugwiritsa ntchito bwino zakudyazo.

Pali njira zambiri zomwe mungadyere flaxseeds, kuphatikizapo kuzidya zokazinga kapena zaiwisi ndikuziwonjezera ku zinthu zophikidwa, saladi ndi smoothies.
Kuonjezera apo, mafuta a fulakesi amatha kuchotsedwa, omwe amapindulitsa pakhungu ndi tsitsi, ndipo amapindula ndi ubwino wambiri wathanzi.

Kawirikawiri, kudya njere za fulakesi kumaonedwa kuti ndi njira yabwino yochepetsera thupi komanso kukhala ndi thanzi labwino.
Komabe, ziyenera kutengedwa mosamala, kutsata mlingo woyenera komanso kusamala za thanzi.

Kodi ubwino wa flaxseed musanagone?

Flaxseed imakhala ndi maubwino ambiri ikatengedwa musanagone.
Zina mwazabwino izi, kumwa mbewu za fulakesi ndi madzi musanagone ndi njira yabwino yochepetsera thupi.
Mbeu zimathandizira kukulitsa kumva kukhuta, zomwe zimabweretsa kuchepetsa kuchuluka kwa chakudya chomwe chimadyedwa.
Kuonjezera apo, mbewu za fulakesi zimakhala ndi fiber zambiri, zomwe zimathandiza kuti chimbudzi chisamayende bwino komanso kupewa kudzimbidwa.

Kusakaniza nthangala za fulakesi ndi yoghurt musanagone ndi njira yathanzi komanso yopindulitsa kuti mupeze kusakaniza koyenera kwa mapuloteni, chakudya, ndi mafuta athanzi.
Pogwiritsa ntchito madzi, zowonjezera zowonjezera zimatha kupezeka pa thanzi la m'mimba, chifukwa zimathandiza kuchiza matenda ena a m'mimba monga matenda opweteka a m'mimba ndi kutsekula m'mimba.

Ubwino wa mbewu za fulakesi umadziwika ndi kuchuluka kwa fiber ndi omega-3 fatty acids.
Omega-3 yomwe ili mumbewu ya fulakesi imapangitsa kugona komanso kumapangitsa kuti ikhale yabwino.

Mbeu za fulakesi zimatha kudyedwa zokazinga kapena zosaphika, ndikuwonjezeredwa ku zakudya zambiri monga zowotcha, saladi, ndi timadziti.
Kuphatikiza apo, mafuta a flaxseed amatha kuchotsedwa omwe amapindulitsa kwambiri khungu ndi tsitsi.