I Kwesịrị iri mkpụrụ flax ma ọ bụ mmanụ ya ma ọ bụrụ na ị nwere ọrịa shuga?

Ndinaya

• Nri oriri flaxseed
• Ihe dị iche n’etiti mkpụrụ flax na mmanụ flaxseed
• Uru ị na-eri mkpụrụ flax na mmanụ flaxseed ma ọ bụrụ na ị nwere ọrịa shuga
• Mkpụrụ osisi flax nwere ike ịkwalite njikwa shuga
• Mkpụrụ flax na mmanụ flaxseed nwere ike imeziwanye insulin
• Nwere ike belata ihe ize ndụ gị nke ịrịa ọrịa obi
• O nwere ike iwetu ala rie mkpuru flax na mmanu flaxseed
• Otu esi etinye ha na nri gị
• Isi okwu

Anyị gụnyere ngwaahịa anyị chere bara uru maka ndị na - agụ akwụkwọ anyị. Ọ bụrụ na ịzụta site na njikọ na ibe a, anyị nwere ike nweta obere ọrụ. Nke a bụ usoro anyị.

Nde mmadụ 30 na-arịa ọrịa shuga na United States, ihe karịrị okpukpu abụọ ka ọtụtụ ndị na-arịa ọrịa prediabet - ọnụ ọgụgụ na-arịwanye elu mgbe niile (,).

Mkpụrụ flax - na mmanụ flaxseed - na-etu ọnụ maka ọtụtụ ogige na-akwalite ahụ ike nwere ike belata shuga shuga na igbu oge mmepe nke ụdị ọrịa shuga 2 ().

Isiokwu a na-atụle uru na ọghọm nke iri mkpụrụ osisi flax na mmanụ flaxseed ma ọ bụrụ na ị nwere ọrịa shuga.

Nri oriri flaxseed

Flax osisi (Linum usitatissimum) bụ otu n'ime ihe ọkụkụ kacha ochie n'ụwa. Azụlitewo ha maka ojiji ha na akwa na ụlọ ọrụ nri kemgbe ihe dịka 3000 B.C. ().

Mkpụrụ ahụ nwere ihe dịka 45% mmanụ, 35% carbs, na protein 20% ma nwee ụdị nri na-edozi ahụ ().

Otu ngaji (gram 10) nke ngwugwu flax niile ():

• Calorisị: 55
• Carbs: 3 gram
• Eriri: 2,8 gram
• Protein: 1,8 gram
• Abụba: 4 gram
• Omega-3 ọdụdụ acid: 2,4 gram

Mkpụrụ osisi Flax bụ otu n'ime ihe ọkụkụ kachasị mma nke omega-3 fatty acid alpha-linolenic acid (ALA), acid dị mkpa nke ị ga-enweta site na nri, ebe ọ bụ na ahụ gị enweghị ike ịmịpụta ya.

Ha nwekwara omega-6 fatty acids iji nye omega-6 ka ezigbo omega-3 ruru 0.3 na 1 ().

Ihe ha na-etinye n'ime carb bu otutu fiber-ma ihe di iche iche na-adighi edozi.

Soluble fiber na-etolite viscous uka mgbe agwakọtara ya na mmiri, na-enyere aka ijikwa ọkwa shuga dị n'ọbara. N'aka nke ọzọ, eriri anaghị agbaze - nke anaghị agbaze mmiri - na-eme site na ịba ụba fecal, na-enyere aka igbochi afọ ntachi ().

N'ikpeazụ, mkpụrụ flax nwere nnukwu digestible, protein dị elu na profaịlụ amino nke yiri nke nke soybean (,).

Ihe dị iche n’etiti mkpụrụ flax na mmanụ flaxseed

A na-amịpụta flaxseed na mkpụrụ flax a mịrị amị, ma ọ bụ site na ịpị ha ma ọ bụ wepụ ihe mgbaze.

Ya mere, mmanụ flaxseed nwere naanị flax seed ’fat fat, ebe protein na carb ọdịnaya fọrọ nke nta ka ha adịghị - nke pụtara na ọ naghị enye eriri ọ bụla.

Dịka ọmụmaatụ, 1 tablespoon (15 ml) nke mmanụ flaxseed na-enye gram 14 na gram 0 na protein na carbs ().

N'aka nke ọzọ, otu mkpụrụ osisi flax niile na-enye gram 4 nke abụba, gram 1.8 nke protein, na gram 3 nke carbs ().

Agbanyeghị, n'ihi ọdịnaya ya dị elu, mmanụ flaxseed na-ewepụta ALA dị elu karịa mkpụrụ (,).

Mkpụrụ flax na mmanụ flaxseed bụ ezigbo osisi sitere na omega-3 fatty acids, nke kachasị ALA. Mkpụrụ flax na-edozi ahụ karịsịa, ebe ha na-enyekwa ezigbo protein na fiber.

Uru ị na-eri mkpụrụ flax na mmanụ flaxseed ma ọ bụrụ na ị nwere ọrịa shuga

Abụọ flax na mmanụ flaxseed egosila na ha nwere mmetụta dị mma na ọrịa shuga, n'ihi na ha nwere ike imeziwanye ọtụtụ ihe kpatara ya.

Mkpụrụ osisi flax nwere ike ịkwalite njikwa shuga

Nọgide na-enwe ọ̀tụ̀tụ̀ shuga dị n'ọbara dị ezigbo mkpa maka ndị na-arịa ọrịa shuga, eriri na-ekerekwa òkè dị ukwuu n'imezu nke a.

N'ihi ọdịnaya dị elu nke eriri ha, a na-ewere mkpụrụ flax dị ka nri dị ala-glycemic. Nke a pụtara na iri ha agaghị aba n’ọbara shuga dị n’ọbara gị ma mekwaa ka ha bilie nwayọ, na-akwalite njikwa shuga dị n’ọbara.

Enwere ike ịkọwa mmetụta a na ọdịnaya fiber ha nwere ike soluble, kpọmkwem goms, nke na-eme ka nri nri ngwa ngwa ma belata nsị nke ụfọdụ nri dị ka shuga (,).

Otu ihe ọmụmụ 4-izu na mmadụ 29 nwere ụdị ọrịa shuga 2 chọpụtara na iri gram 10 nke flaxseed ntụ ntụ kwa ụbọchị belata ọbara shuga na-ebu ọnụ site na 19.7%, ma e jiri ya tụnyere otu njikwa ().

N'otu aka ahụ, n'ọmụmụ ihe ọnwa 3 na mmadụ 120 nwere ụdị ọrịa shuga 2, ndị riri gram 5 nke flaxseed gum kwa ụbọchị na nri ha na-ebu ọnụ mbelata shuga shuga nke ihe dịka 12%, ma e jiri ya tụnyere otu njikwa ().

Kedu ihe ọzọ, ọmụmụ izu iri na abụọ na ndị nwere ọrịa prediabet - ndị nọ n'ihe ize ndụ nke ịmalite ụdị ọrịa shuga abụọ - hụrụ nsonaazụ yiri nke ahụ na ndị na-a tablespoụ tablespoons 2 (13 gram) nke ala flax kwa ụbọchị ().

Ọ bụ ezie na mkpụrụ flax yiri ka ọ na-erite uru na njikwa ọbara shuga, nchọpụta na-egosi na enweghị ike ikwu otu ihe maka mmanụ flaxseed (,).

Mkpụrụ flax na mmanụ flaxseed nwere ike imeziwanye insulin

Insulin bụ hormone na-edozi shuga dị n'ọbara.

Ọ bụrụ na ahụ gị nwere nsogbu ịzaghachi insulin, ọ ga-achọ nnukwu ya iji belata ogo shuga shuga gị. A na-akpọ nke a insulin insulin, ọ bụkwa ihe egwu maka ụdị ọrịa shuga nke abụọ ().

Ka ọ dịgodị, mmetụta insulin na-ezo aka n'otú ahụ ahụ insulin siri dịrị gị mfe. Imezi ya nwere ike inye aka igbochi ma gwọọ ụdị ọrịa shuga abụọ ().

Mkpụrụ osisi Flax nwere ọtụtụ lignan, nke na-arụ ọrụ dị ka antioxidant siri ike. A na-ekwenye na ndị antioxidants na-eme ka insulin nwee mmetụta ma belata mmepe nke ọrịa shuga (,).

Ndị lignans na flax mkpụrụ mejupụtara secoisolariciresinol diglucoside (SDG). Ihe ọmụmụ anụmanụ na-egosi na SDG nwere ikike iji meziwanye mmetụta insulin ma gbuo oge mmepe nke ụdị 1 na 2 na-arịa ọrịa shuga (,,).

N'agbanyeghị nke ahụ, ọmụmụ ụmụ mmadụ enwebeghị ike ịkwado mmetụta a, ọ dịkwa mkpa nyocha ọzọ (,).

N'aka nke ọzọ, ejikọtakwara ALA sitere na mmanụ flaxseed na mmetụta insulin dị mma na ụmụ anụmanụ na ụmụ mmadụ.

N'ezie, otu ọmụmụ izu 8 n'ime mmadụ iri na isii buru oke ibu hụrụ mmụba nke insulin mgbe ha natara ọgwụ kwa ụbọchị nke ALA n'ụdị mgbakwunye ().

N'otu aka ahụ, ọmụmụ banyere oke nwere nguzogide insulin chọpụtara na ịgbakwunye mmanụ flaxseed mere ka mmetụta insulin dịkwuo mma n'ụkpụrụ dabere na mkpụrụ ndụ, nke pụtara na ibu ọgwụ ahụ, nke kawanye mma (,,).

Nwere ike belata ihe ize ndụ gị nke ịrịa ọrịa obi

Ọrịa shuga bụ ihe dị egwu maka ọrịa obi na ọrịa strok, ma egosiputara flax na mmanụ flaxse iji nyere aka kpuchido ọnọdụ ndị a maka ọtụtụ ebumnuche, gụnyere eriri ha, SDG, na ọdịnaya ALA (,,)

Soluble eriri dị ka mucilage chịngọm na flax mkpụrụ nwere cholesterol-ẹsụhọde Njirimara.

Nke ahụ bụ n'ihi na ikike ha nwere iji mepụta gel-dị ka ihe na-emetụta abụba metabolism, si otú a na-ebelata absorption nke cholesterol ().

Otu ihe ọmụmụ ụbọchị 7 na mmadụ 17 chọpụtara na eriri flaxseed belata cholesterol zuru ezu site na 12% na LDL (ọjọọ) cholesterol site na 15%, ma e jiri ya tụnyere otu njikwa ().

Ọzọkwa, flax seed ’isi lignan SDG na-arụ ọrụ dị ka antioxidant na phytoestrogen - ihe na-emepụta osisi na-e imomi homonụ estrogen.

Ọ bụ ezie na ndị antioxidants nwere kọleji-na-agbada, phytoestrogens na-arụ ọrụ dị mkpa n'ịbelata ọbara mgbali (, 30).

Otu ihe ọmụmụ 12-izu na ụmụ nwoke 30 nwere ogo ọbara cholesterol dị elu kpebisiri ike na ndị natara 100 mg nke SDG nwere mbelata nke LDL (ọjọọ) ọkwa cholesterol, ma e jiri ya tụnyere otu njikwa ().

N’ikpeazụ, omega-3 fatty acid ALA nwekwara mmetụta dị egwu mgbochi mkpali.

Nnyocha na-egosi na ọ nwere ike inye aka na-agwọ - na ọbụna regress - akwara akpọchiri, nke bụ ihe ize ndụ nke ọrịa strok (,).

Kedu ihe ọzọ, ọmụmụ ihe na ndị nwere ọbara mgbali elu achọpụtawo nsonaazụ na-ekwe nkwa mgbe ndị sonyere riri ihe dị ka ngaji 4 (gram iri atọ) nke mkpụrụ flax milled kwa ụbọchị.

Ha hụrụ mbelata nke 10-15 mm Hg na 7 mm Hg na systolic na diastolic ọbara mgbali (nọmba elu na ala nke ịgụ), n'otu n'otu, ma e jiri ya tụnyere ndị na-achịkwa (,).

Mkpụrụ flax na mmanụ flaxseed bara ọgaranya na fiber soluble, ALA, na SDG, ha niile nwere ike belata ihe egwu ọrịa obi ma melite njikwa shuga na ọbara na insulin.

O nwere ike iwetu ala rie mkpuru flax na mmanu flaxseed

Ọ bụ ezie na mkpụrụ flax na mmanụ flaxse nwere ọtụtụ uru ahụ ike, ha nwere ike ịmekọrịta na ụfọdụ ọgwụ eji edozi shuga ọbara na ọkwa cholesterol (36).

Nke a metụtara mmanụ flaxseed, dịka o nwere ọdịnaya omega-3 dị elu.

Dịka ọmụmaatụ, omega-3 fatty acids nwere ihe na-eme ka ọbara belata, nke nwere ike ime ka mmetụta nke ọgwụ na-eme ka ọbara ghara ịba ụba, dị ka aspirin na warfarin, nke a na-eji egbochi ọbara mkpụkọ ọbara ().

Ọzọkwa, omega-3 fatty acid Mmeju nwere ike igbochi nchịkwa shuga ọbara site na ibelata ogo shuga shuga.

Nke a pụtara na ha nwere ike belata shuga shuga nke ukwuu, na-eme ka mgbanwe dị n'usoro ọgwụ gị na-ebelata shuga.

N'agbanyeghị nke ahụ, omega-3 fatty acids dị na flax flax ma ọ bụ mgbakwunye mmanụ flaxseed nwere ike ime ka ụfọdụ ọgwụ na-ebelata cholesterol rụọ ọrụ nke ọma (36).

N'ọnọdụ ọ bụla, ị ga-agakwuru onye na-eweta ahụike gị tupu ị gbakwunye mkpụrụ flax ma ọ bụ mmanụ flaxseed na usoro ị na-eme kwa ụbọchị.

Iri mkpụrụ flax ma ọ bụ mmanụ flaxseed nwere ike igbochi ọgwụ eji ejikwa shuga ọbara na ọkwa cholesterol dị n’ọbara. N'ihi ya, ị kwesịrị ịkpachara anya tupu ị na-eri ha.

Otu esi etinye ha na nri gị

Mkpụrụ flax na mmanụ flaxseed dị mfe iji esi nri. Enwere ike iri ha dum, milled, ma achicha, ma obu mmanu ma obu ntụ ọka ().

Otú ọ dị, mkpụrụ osisi flax dum nwere ike isiri ike igwu ala, yabụ gbalịa ịrapara na ala ma ọ bụ nsụgharị milled ma ọ bụrụ na ị na-achọ ihe ọzọ karịa mmanụ.

Nwekwara ike ịchọta ha n'ọtụtụ ngwaahịa, dị ka ihe eji esi nri, ihe ọ juụ juụ, ngwaahịa mmiri ara ehi, na ọbụna anụ ezi anụ (,).

Ọzọkwa, ị nwere ike itinye ha n'ihe fọrọ nke nta ka ọ bụrụ ihe niile ị na-esi nri, gụnyere dị ka onye na-eri nri maka ofe na sauces ma ọ bụ na ngwakọta mkpuchi kachasị amasị gị maka eriri mara mma.

Otu ụzọ dị mfe ma dịkwa ụtọ iji nwee ọ enjoyụ flax bụ ịkwadebe ndị na-agba flax.

Nke a bụ ihe ịchọrọ:

• 1 Iko (gram 85) nke ala flax
• 1 ngaji (gram 10) nke mkpụrụ osisi flax niile
• 2 teaspoons nke yabasị ntụ ntụ
• 1 teaspoon nke garlic ntụ ntụ
• 2 teaspoons nke Fikiere rosemary
• 1/2 iko (120 ml) nke mmiri
• tuo nnu

Gwakọta ihe akọrọ na obere efere. Mgbe ahụ wụsa mmiri na ya ma jiri aka gị mepụta mgwakota agwa.

Debe mgwakota agwa n’etiti mpempe akwukwo akwukwo ma wepuo ya. Wepu akụkụ dị elu nke akpụkpọ anụ ahụ ma belata mgwakota agwa n'ime ebe. Ntụziaka a na-amịpụta ihe dị ka 30 crackers.

Debe mgwakota agwa na mpempe mmiri ma mee ya na 350 Celsius (176 Celsius C) maka minit 20-25. Hapụ ka ọ dị jụụ wee jeere ha ozi iji ọkacha mmasị gị.

Banyere mmanụ flaxseed, ịnwere ike ịgbakwunye ya na akwa na smoothies, ma ọ bụ ị nwere ike ịchọta flaxseed capsules mmanụ na ụlọ ahịa na ntanetị.

Enwere ike iri mkpụrụ flax na mmanụ flax dum, ala, dị ka mmanụ, ma ọ bụ na capsules, tinyekwara na nri dị ụtọ na nke ụtọ.

Isi okwu

Mkpụrụ flax na mmanụ flax nwere ọtụtụ uru ahụike nke nwere ike inyere ndị nwere ọrịa shuga aka ijikwa ọnọdụ ahụ.

Ebe ọ bụ na ha bara ọgaranya na fiber, omega-3 fatty acids, na ogige osisi pụrụ iche, ha nwere ike imeziwanye njikwa shuga ọbara, insulin uche, ma belata ihe ize ndụ maka ọrịa obi.

Agbanyeghị, ị kwesịrị iburu n'uche tupu ị rie ha, n'ihi na ha nwere ike ịmekọrịta ọgwụ ndị ọzọ edere maka ọgwụgwọ ọrịa shuga.