Kodi Muyenera Kudya Mbeu Yanthanga kapena Mafuta Ake Ngati Muli Ndi Matenda A shuga?

Zamkati

• Zakudya zopatsa thanzi
• Kusiyanitsa pakati pa mbewu za fulakesi ndi mafuta a fulakesi
• Ubwino wodya nthangala ndi mafuta a fulakesi ngati muli ndi matenda ashuga
• Mbeu za fulakesi zingalimbikitse kuchepetsa shuga
• Mbeu za fulakesi ndi mafuta amafuta zimatha kuchititsa chidwi cha insulin
• Mutha kuchepetsa chiopsezo cha matenda amtima
• Zovuta zakudya za mbewu za fulakesi ndi mafuta a fulakesi
• Momwe mungawonjezere pa zakudya zanu
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Anthu 30 miliyoni amakhala ndi matenda ashuga ku United States, ndipo owirikiza kawiri amakhala ndi ma prediabetes - ndi manambala omwe akuchulukirachulukira (,).

Mbeu za fulakesi - ndi mafuta a fulakesi - amadzitamandira ndi zinthu zambiri zolimbikitsa thanzi zomwe zitha kuchepetsa shuga m'magazi ndikuchepetsa kukula kwa matenda amtundu wachiwiri ().

Nkhaniyi ikufotokoza ubwino ndi kuchepa kwa zakudya za mbewu za fulakesi ndi mafuta a fulakesi ngati muli ndi matenda ashuga.

Zakudya zopatsa thanzi

Mbeu za fulakesi (Linum usitatissimum) ndi imodzi mwa mbewu zakale kwambiri padziko lapansi. Zakhala zikulimidwa kuti zigwiritsidwe ntchito m'mafakitale ndi zovala kuyambira 3000 BC ().

Mbeu zimapanga mafuta pafupifupi 45%, 35% carbs, ndi 20% mapuloteni ndipo ali ndi mawonekedwe apadera azakudya ().

Supuni imodzi (magalamu 10) ya mapaketi a mbewu zonse za fulakesi ():

• Ma calories: 55
• Ma carbs: 3 magalamu
• CHIKWANGWANI: 2.8 magalamu
• Mapuloteni: 1.8 magalamu
• Mafuta: 4 magalamu
• Omega-3 mafuta acid: 2.4 magalamu

Mbeu za fulakesi ndi imodzi mwazomera zabwino kwambiri za omega-3 fatty acid alpha-linolenic acid (ALA), mafuta ofunikira omwe muyenera kulandira kuchokera kuzakudya, chifukwa thupi lanu silingathe kutulutsa.

Amakhalanso ndi omega-6 fatty acids okwanira kuti apange omega-6 yabwino kwa omega-3 chiŵerengero cha 0.3 mpaka 1 ().

Zomwe zili ndi carb zimakhala ndi ulusi - mitundu yonse yosungunuka komanso yosungunuka.

Zida zosungunuka zimapanga minyewa yambiri ikasakanizidwa ndi madzi, ndikuthandizira kusamalira magawo amwazi wamagazi. Kumbali inayi, zosungunuka zosasungunuka - zomwe sizimasungunuka ndi madzi - zimachita powonjezera kuchuluka kwazinyalala, kuthandiza kupewa kudzimbidwa ().

Pomaliza, mbewu ya fulakesi imakhala ndi mapuloteni ambiri osungika, apamwamba kwambiri komanso mawonekedwe amino acid ofanana ndi a soya (,).

Kusiyanitsa pakati pa mbewu za fulakesi ndi mafuta a fulakesi

Mafuta odzola amachokera ku nthanga za fulakesi zouma, mwina mwa kukanikiza kapena zosungunulira zosungunulira.

Chifukwa chake, mafuta a fulakesi amakhala ndi mafuta a mbewu ya fulakesi, pomwe ma protein ndi ma carb ake kulibe - kutanthauza kuti nawonso samapereka ulusi uliwonse.

Mwachitsanzo, supuni imodzi (15 ml) yamafuta a fulakesi imapereka magalamu 14 a mafuta ndi 0 magalamu a protein ndi carbs ().

Kumbali inayi, mbeu yofanana ya fulakesi imapereka magalamu anayi a mafuta, 1.8 magalamu a mapuloteni, ndi magalamu atatu a carbs ().

Komabe, chifukwa cha mafuta ake ochulukirapo, mafuta amafuta amatulutsa ALA yochulukirapo kuposa njere (,).

Mbeu za fulakesi ndi mafuta amafuta ndizomera zabwino za omega-3 fatty acids, makamaka ALA. Mbeu za fulakesi zimakhala zopatsa thanzi makamaka, chifukwa zimaperekanso mapuloteni ndi michere yambiri.

Ubwino wodya nthangala ndi mafuta a fulakesi ngati muli ndi matenda ashuga

Mbeu zonse za fulakesi ndi mafuta a fulakesi awonetsedwa kuti ali ndi vuto pa matenda ashuga, chifukwa amatha kusintha zambiri zomwe zimawopsa.

Mbeu za fulakesi zingalimbikitse kuchepetsa shuga

Kukhala ndi shuga wathanzi ndikofunikira kwa anthu omwe ali ndi matenda ashuga, ndipo ma fiber amathandizira kwambiri kuti izi zitheke.

Chifukwa chokhala ndi michere yambiri, mbewu za fulakesi zimaonedwa ngati chakudya chotsika kwambiri. Izi zikutanthauza kuti kuwawononga sikungakhudze shuga yanu yamagazi ndipo m'malo mwake kumawapangitsa kuti azikwera mosadukiza, kulimbikitsa kuwongolera kwa magazi.

Izi zimatha chifukwa cha michere yawo yosungunuka, makamaka matope a mucilage, omwe amachepetsa kugaya chakudya ndikuchepetsa kuyamwa kwa michere ina monga shuga (,).

Kafukufuku wina wa 4-sabata mwa anthu 29 omwe ali ndi matenda a shuga amtundu wa 2 adapeza kuti kumwa magalamu a 10 a ufa wonyezimira patsiku kumachepetsa kusala kwa magazi ndi 19.7%, poyerekeza ndi gulu lolamulira ().

Mofananamo, mu kafukufuku wa miyezi itatu mwa anthu 120 omwe ali ndi matenda a shuga amtundu wa 2, iwo omwe amamwa magalamu asanu a chingamu tsiku ndi tsiku ndi chakudya chawo adachepetsa kudya kwa shuga pafupifupi 12%, poyerekeza ndi gulu lolamulira ().

Kuphatikiza apo, kafukufuku wamasabata khumi ndi awiri mwa anthu omwe ali ndi matenda ashuga - omwe ali pachiwopsezo chokhala ndi matenda a shuga amtundu wachiwiri - adawona zotsatira zofananira kwa omwe amadya supuni 2 (13 magalamu) a nthanga za fulakesi tsiku lililonse ().

Ngakhale mbewu za fulakesi zimawoneka kuti zimapindulitsa kuwongolera shuga, kafukufuku akuwonetsa kuti zomwezo sizinganenedwenso mafuta a fulakesi (,).

Mbeu za fulakesi ndi mafuta amafuta zimatha kuchititsa chidwi cha insulin

Insulin ndiye mahomoni omwe amayang'anira shuga wamagazi.

Ngati thupi lanu limakumana ndi zovuta poyankha insulini, pamafunika zochulukirapo kuti muchepetse shuga. Izi zimatchedwa insulin kukana, ndipo ndichowopsa cha mtundu wachiwiri wa shuga ().

Pakadali pano, kuzindikira kwa insulin kumatanthauza momwe thupi lanu limakhudzira insulini. Kuwongolera kumatha kuthandizira kupewa ndi kuchiza matenda amtundu wa 2 ().

Mbeu za fulakesi zili ndi lignan wambiri, yemwe amakhala ngati antioxidant wamphamvu. Antioxidants amakhulupirira kuti amachepetsa chidwi cha insulin ndikuchepetsa kukula kwa matenda ashuga (,).

Ma lignans omwe amabzala mbewu za fulakesi amakhala ndi secoisolariciresinol diglucoside (SDG). Kafukufuku wazinyama akuwonetsa kuti SDG ili ndi mwayi wopititsa patsogolo chidwi cha insulin ndikuchepetsa kukula kwa mitundu yonse ya 1 ndi 2 matenda ashuga (,,).

Komabe, maphunziro aanthu sanathe kutsimikizira izi, ndipo kafukufuku wina amafunika (,).

Kumbali inayi, ALA yamafuta opakidwa ndi yolumikizana yolumikizidwanso ndikulimbikitsa chidwi cha insulin mwa nyama ndi anthu.

M'malo mwake, kafukufuku m'masabata asanu ndi atatu mwa anthu 16 omwe ali ndi kunenepa kwambiri adawonjeza kukhudzidwa kwa insulin atalandira mankhwala amlomo tsiku lililonse a ALA mu mawonekedwe owonjezera ().

Momwemonso, kafukufuku wamakoswe omwe ali ndi kukana kwa insulin adapeza kuti kuwonjezera mafuta opakidwa ndi mafuta kumapangitsa chidwi cha insulin m'njira yodalira mlingo, kutanthauza kuti kukula kwa mlingowo, kumakulanso ((,).

Mutha kuchepetsa chiopsezo cha matenda amtima

Matenda ashuga ali pachiwopsezo cha matenda amtima ndi sitiroko, ndipo mbewu zonse za fulakesi ndi mafuta a fulakesi awonetsedwa kuti amathandizira kuteteza mikhalidwe iyi pazifukwa zingapo, kuphatikiza ma fiber, SDG, ndi ALA zili (,,).

Zilonda zosungunuka monga chingamu cha mucilage mu mbewu za fulakesi chimatha kutsitsa cholesterol.

Izi ndichifukwa choti kuthekera kwawo kupanga chinthu chonga gel kumakhudza kagayidwe ka mafuta, motero kumachepetsa kuyamwa kwa cholesterol ().

Kafukufuku wina wamasiku asanu ndi awiri mwa anthu 17 adapeza kuti fiber yoluka imatsitsa cholesterol yonse ndi 12% ndi LDL (yoyipa) cholesterol ndi 15%, poyerekeza ndi gulu lolamulira ().

Kuphatikiza apo, mbewu zazikulu za fulakesi 'lignan SDG imakhala ngati antioxidant komanso phytoestrogen - chopangidwa ndi chomera chomwe chimatsanzira hormone estrogen.

Ngakhale ma antioxidants ali ndi zotsitsa cholesterol, ma phytoestrogens amathandizira pakuchepetsa kuthamanga kwa magazi (, 30).

Kafukufuku m'modzi wamasabata 12 mwa amuna 30 omwe ali ndi cholesterol yamagazi adatsimikiza kuti omwe adalandira 100 mg ya SDG adakumana ndi kuchepa kwama cholesterol a LDL (oyipa), poyerekeza ndi gulu lolamulira ().

Pomaliza, omega-3 fatty acid ALA imakhalanso ndi zotsutsana ndi zotupa.

Kafukufuku akuwonetsa kuti zitha kuthandiza kuchiritsa - ngakhale kubweretsanso - mitsempha yotseka, yomwe imayambitsa chiwopsezo cha sitiroko (,).

Kuphatikiza apo, kafukufuku wa anthu omwe ali ndi kuthamanga kwa magazi apeza zotsatira zabwino pamene ophunzira adya pafupifupi supuni 4 (30 magalamu) a mbewu zopangidwa ndi fulakesi patsiku.

Adawona kuchepetsedwa kwa 10-15 mm Hg ndi 7 mm Hg mu systolic ndi diastolic magazi (kuchuluka kwakumtunda ndi pansi kwa kuwerenga), motsatana, poyerekeza ndi magulu olamulira (,).

Mbeu za fulakesi ndi mafuta a fulakesi ali ndi michere yambiri yosungunuka, ALA, ndi SDG, zonse zomwe zimatha kuchepetsa chiwopsezo cha matenda amtima ndikusintha kuwongolera kwa magazi m'magazi komanso kuzindikira kwa insulin.

Zovuta zakudya za mbewu za fulakesi ndi mafuta a fulakesi

Ngakhale mbewu za fulakesi ndi mafuta a fulakesi ali ndi maubwino angapo athanzi, amatha kulumikizana ndi mankhwala ena omwe amagwiritsidwa ntchito kuwongolera shuga wamagazi ndi cholesterol (36).

Izi zimagwira makamaka mafuta amafuta, chifukwa amakhala ndi omega-3 yokwera.

Mwachitsanzo, omega-3 fatty acids amatha kupatulira magazi, zomwe zimatha kuwonjezera zotsatira za mankhwala ochepetsa magazi, monga aspirin ndi warfarin, omwe amagwiritsidwa ntchito kupewa magazi kuundana ().

Komanso, omega-3 fatty acid amathandizira kuti asokoneze kuchuluka kwa shuga wamagazi pochepetsa shuga.

Izi zikutanthauza kuti atha kuchepetsa shuga wamagazi mopitirira muyeso, zomwe zimafunikira kuti musinthe kuchuluka kwa mankhwala ochepetsa shuga.

Komabe, omega-3 fatty acids mu mbewu ya fulakesi kapena mafuta opangira mafuta amatha kupanga mankhwala ochepetsa mafuta m'thupi (36).

Mulimonsemo, muyenera kufunsa wothandizira zaumoyo wanu musanawonjezere mbewu za fulakesi kapena mafuta a fulakesi pazochita zanu za tsiku ndi tsiku.

Kudya mbewu ya fulakesi kapena mafuta amafuta kungasokoneze mankhwala omwe amagwiritsidwa ntchito kuthana ndi magazi m'magazi ndi mafuta m'magazi. Chifukwa chake, muyenera kukhala osamala musanagwiritse ntchito.

Momwe mungawonjezere pa zakudya zanu

Mbeu za fulakesi ndi mafuta a fulakesi ndizosavuta kuphika nawo. Amatha kudyedwa kwathunthu, milled, ndikuwotcha, kapena ngati mafuta kapena ufa ().

Komabe, mbewu zonse za fulakesi zingakhale zovuta kupukusa, choncho yesani kumamatira pansi kapena milled ngati mukufuna china chake kupatula mafuta.

Muthanso kuwapezanso muzakudya zambiri, monga zinthu zophikidwa, timadziti, zopangira mkaka, komanso nyama zamphongo (,).

Komanso, mutha kuwaphatikizira pafupifupi chilichonse chomwe mumaphika, kuphatikiza chowonjezera cha msuzi ndi sauces kapena chosakanizira chomwe mumakonda kwambiri.

Njira yosavuta komanso yokoma yosangalalira ndi mbewu za fulakesi ndiyo kukonzekera opanga ziphamba.

Nazi zomwe mukufuna:

• 1 chikho (85 magalamu) a mbewu zapadziko lapansi
• Supuni 1 (10 magalamu) a mbewu zonse za fulakesi
• Supuni 2 tiyi ya ufa wa anyezi
• Supuni 1 ya ufa wa adyo
• Masipuniketi awiri a rosemary wouma
• 1/2 chikho (120 ml) yamadzi
• uzitsine mchere

Sakanizani zowonjezera zowonjezera mu mbale yaying'ono. Kenako thirani madziwo ndikugwiritsa ntchito manja anu kupanga mtanda.

Ikani mtandawo pakati pa zidutswa ziwiri za zikopa ndikukulunga ndikulimba kwanu. Chotsani gawo lapamwamba la zikopa ndikudula mtandawo m'mabwalo. Chinsinsichi chimapereka pafupifupi 30 osokoneza.

Ikani mtandawo pa pepala lophika ndikuphika pa 350 ° F (176 ° C) kwa mphindi 20-25. Lolani kuti liziziziritsa kenako muziwatumikira ndi chozama chomwe mumakonda.

Ponena za mafuta a fulakesi, mutha kuwonjezera pamavalidwe ndi ma smoothies, kapena mutha kupeza makapisozi amafuta m'masitolo ndi pa intaneti.

Mbeu ya fulakesi ndi mafuta a fulakesi amatha kuzidya zathunthu, pansi, ngati mafuta, kapena mu makapisozi, komanso kuwonjezera pazakudya zotsekemera komanso zokoma chimodzimodzi.

Mfundo yofunika

Mbeu za fulakesi ndi mafuta amafuta zimakhala ndi maubwino angapo azaumoyo omwe angathandize anthu odwala matenda ashuga kuthana ndi vutoli.

Popeza ali ndi michere yambiri, omega-3 fatty acids, ndi mitundu yazomera yapadera, amatha kusintha shuga m'magazi, chidwi cha insulin, ndikuchepetsa ziwopsezo zamatenda amtima.

Komabe, muyenera kukumbukira musanawamwere, chifukwa amatha kulumikizana ndi mankhwala ena omwe amaperekedwa kuchiza matenda ashuga.