Usoro nri dị mma - flaxseeds

Flaxseeds bụ obere aja aja ma ọ bụ mkpụrụ ọla edo na-esi na flax osisi. Ha nwere ezigbo ekpomeekpo, na-atọ ụtọ ma ha bara ụba na fiber na ọtụtụ nri ndị ọzọ. Ala flaxseeds dị n’ala kachasị mfe igwu ala ma nwee ike inye nri karịa mkpụrụ osisi dum, nke nwere ike ịgafe usoro nsị gị n’adaghị edozi.

Mmanụ flaxseed na-abịa site na mkpịsị flax.

N'IHI gịnị ka ha ji dị gị mma

Flaxseeds nwere eriri, vitamin, mineral, protein, abụba ndị sitere na osisi, na antioxidants na-enyere aka igbochi mmebi cell

Flaxseeds bụ ezigbo ihe na-agbapụta eriri na-enweghị ike ịgbanye nke na-enyere aka ime ka eriri afọ gị na-eme mgbe niile ma gbochie afọ ntachi. Flaxseeds bụkwa ezigbo isi iyi nke:

• Vitamin B1, B2, na B6
• Ọla kọpa
• Site
• Magnesium
• Manganese

Vitamin na mineral ndị a na-enyere aka ịkwado ike gị, sistemu ọgụ, sistemụ ụjọ, ọkpụkpụ, ọbara, otiti obi, na ọtụtụ usoro ahụ ndị ọzọ.

Flaxseeds nwekwara omega-3s na omega-6s bara ụba, nke bụ abụba abụba dị mkpa. Ihe ndị a bụ ahụ gị kwesịrị ịrụ ọrụ mana ọ nweghị ike ịme n'onwe ya. Ikwesiri inweta ha site na nri dika nri mmiri na flaxseeds.

Mmanụ, dị ka canola na soybean mmanụ, nwere otu abụba asịd dị ka flax mmanụ. Mana mmanụ flax nwere ọtụtụ. N'akụkụ nri azụ, mmanụ flax bụ otu n'ime isi mmalite kachasị mma nke omega-3 fatty acids. Iri flaxseeds nwere ike inye aka bulie omega-3s gi. Agbanyeghị, ụdị omega-3 dị na flaxseeds anaghị arụ ọrụ karịa ụdị a hụrụ na nri azụ.

Ọkara nke kalori flaxseed sitere na abụba. Mana nke a bụ abụba dị mma nke na - enyere aka bulie "kọstarol ọma gị". Obere obere agaghị egbochi njikwa ibu.

Egosipụtala flaxseeds na-eri nri iji belata ọkwa cholesterol. Ndị na-eme nchọpụta na-elele anya ma imeri ọtụtụ n’ime fatty acids dị mkpa na flaxseeds ga-eme ka ọbara mgbali elu, ọbara shuga, ahụike obi, na mpaghara ndị ọzọ ka mma.

Ọ bụrụ na ị na-eme atụmatụ iri flaxseeds ma ọ bụ flax mmanụ mgbe niile, soro dọkịta gị kwurịta okwu. O nwere ike imetụta otu ọgwụ ụfọdụ si arụ ọrụ.

E DIKA Ha DI

Enwere ike ịgbakwunye flaxseeds ma ọ bụ fesa ya na nri ọ bụla. Fọdụ ọka, dị ka mkpụrụ vaịn, na-abịazi na flaxseeds ndị agwakọtala.

Ndita nkpuru osisi nile g’enyere gi aka inweta ihe n’enye nri. Iji tinye flaxseeds na nri gị, tinye flax ala na:

• Pancakes, French tost, ma ọ bụ achịcha ndị ọzọ
• Smoothies, yogọt, ma ọ bụ ọka
• Ofe, salad, ma ọ bụ nri pasta
• Jikwaa dochie nri achicha

Ebe a ga-enweta FLAXSEEDS

Enwere ike ịzụta flaxseeds na ntanetị ma ọ bụ na ụlọ ahịa nri ahụike ọ bụla. Ọtụtụ nnukwu ụlọ ahịa na-ebupụtakwa flax na mpaghara nri ha ma ọ bụ nke ahịhịa.

Naanị ịzụta akpa ma ọ bụ akpa nke flaxseeds n'ozuzu ya, nke e gwepịara egweri, ma ọ bụ nke milled, dabere na ụdị ederede masịrị gị. I nwekwara ike ịzụta mmanụ flaxseed.

Zere ikpa flax na nke na-achabeghị acha.

Usoro nri dị mma - nri flax; Udiri nri di nma - nkpuru flax; Usoro nri dị mma - linseeds; Nri dị mma - flaxseeds; Nri ahụike - flaxseeds; Wellness - flaxseeds

Khalesi S, Irwin C, Schubert M. Flaxseed oriri nwere ike belata ọbara mgbali: nyocha nhazi na meta-nyocha nke ule a na-achịkwa. N Nr. 2015; 145 (4): 758-765. PMID: 25740909 pubmed.ncbi.nlm.nih.gov/25740909/.

Akwụkwọ, M, Netticadan T, Pierce GN. Flaxseed: ihe ndị na-eme ka ọ dị ndụ na uru ha. Am J Physiol Obi Circ Physiol. 2018; 314 (2): H146-H159. PMID: 29101172 pubmed.ncbi.nlm.nih.gov/29101172/.

Vannice G, Rasmussen H. Ọnọdụ nke ụlọ akwụkwọ mmuta na nri nri: fatty acids na-eri nri maka ndị okenye. J Acad Nutr Nri. 2014; 114 (1): 136-153. PMID: 24342605 pubmed.ncbi.nlm.nih.gov/24342605/.

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