Mbeu Zamasamba 101: Zowona Zakudya Zabwino ndi Ubwino Wathanzi

Zamkati

• Mfundo zokhudza thanzi
• Carbs ndi fiber
• Mapuloteni
• Mafuta
• Mavitamini ndi mchere
• Zomera zina
• Lignans
• Kuchepetsa thupi
• Thanzi lamtima
• Cholesterol wamagazi
• Omega-3 mafuta acids
• Kuthamanga kwa magazi
• Ubwino wina wathanzi la mbewu za fulakesi
• Kugaya chakudya
• Matenda a shuga
• Khansa
• Zotsatira zoyipa ndi zovuta za aliyense payekha
• Magulu a cyanogenic glycosides
• Phytic asidi
• Mavuto am'mimba
• Zowopsa panthawi yoyembekezera
• Zotsatira zakuchepetsa magazi
• Mfundo yofunika

Mbeu za fulakesi (Linum usitatissimum) - yomwe imadziwikanso kuti fulakesi wamba kapena linseeds - ndi mbewu zazing'ono zamafuta zomwe zidachokera ku Middle East zaka zikwi zapitazo.

Posachedwa, atchuka monga chakudya chopatsa thanzi. Izi ndichifukwa choti ali ndi mafuta omega-3 athanzi labwino kwambiri, fiber, ndi mitundu ina yazomera (,,).

Mbeu za fulakesi zalumikizidwa ndi maubwino azaumoyo, monga kugaya bwino chakudya komanso kuchepa kwa matenda amtima, mtundu wa 2 shuga, ndi khansa.

Amaphatikizidwa mosavuta pazakudya zanu - kuwapera ndiyo njira yabwino yopindulira ndi thanzi lawo.

Mbeu za fulakesi nthawi zambiri zimakhala zofiirira kapena zachikasu. Amagulitsidwa athunthu, opyola / opera, kapena okazinga - ndipo nthawi zambiri amawasandutsa mafuta a fulakesi.

Nkhaniyi ikukuwuzani zonse zomwe muyenera kudziwa za mbewu za fulakesi.

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

Mfundo zokhudza thanzi

Mafuta amchere amakhala ndi ma calories 534 pa ma ola 3.5 (100 magalamu) - ofanana ndi ma calories 55 pa supuni iliyonse (10 magalamu) a mbewu zonse.

Amakhala ndi mafuta 42%, 29% carbs, ndi 18% mapuloteni.

Supuni imodzi (magalamu 10) ya mbewu zonse za fulakesi imapereka michere yotsatirayi ():

• Ma calories: 55
• Madzi: 7%
• Mapuloteni: 1.9 magalamu
• Ma carbs: 3 magalamu
• Shuga: 0.2 magalamu
• CHIKWANGWANI: 2.8 magalamu
• Mafuta: 4.3 magalamu

Carbs ndi fiber

Mbeu za fulakesi zimapangidwa ndi 29% carbs - 95% yomwe imalimba ndi fiber.

Izi zikutanthauza kuti ali ndi ma carbs ochepa osungunuka - kuchuluka kwa ma carbs onse kuchotsera kuchuluka kwa fiber - kuwapangitsa kukhala chakudya chotsika kwambiri.

Supuni ziwiri (20 magalamu) a mbewu za fulakesi zimapereka pafupifupi magalamu 6 a fiber. Izi ndi pafupifupi 15-25% ya Reference Daily Intake (RDI) ya abambo ndi amai, motsatana ().

Zomwe zili ndi fiber zimapangidwa ndi (6):

• 20-40% yama fiber (matope a mucilage)
• 60-80% yama fiber osasungunuka (mapadi ndi lignin)

Zida zosungunuka zimathandiza kuchepetsa shuga m'magazi komanso mafuta m'thupi. Zimalimbikitsanso kugaya chakudya podyetsa mabakiteriya anu opindulitsa (,).

Mukasakanizidwa ndi madzi, ntchentche za timbewu ta fulakesi zimakhala zazikulu kwambiri. Kuphatikiza ndi zosungunuka zosungunuka, izi zimapangitsa nthanga za fulakesi kukhala zakumwa zachilengedwe.

Kudya mbewu za fulakesi kumatha kuthandiza kupititsa patsogolo nthawi zonse, kupewa kudzimbidwa, komanso kuchepetsa chiopsezo cha matenda ashuga (,,).

Mapuloteni

Mbeu za fulakesi zimapangidwa ndi 18% ya protein. Mbiri yawo ya amino acid ikufanana ndi nyemba za soya.

Ngakhale ali ndi amino acid ofunikira, akusowa amino acid lysine.

Chifukwa chake, amadziwika kuti ndi mapuloteni osakwanira (11).

Komabe, mbewu za fulakesi zili ndi ma amino acid arginine ndi glutamine - onse omwe ndi ofunikira pamatenda amtima ndi chitetezo chamthupi (,).

Mafuta

Mbeu za fulakesi zili ndi mafuta 42%, supuni imodzi (10 magalamu) yopatsa magalamu 4.3.

Mafuta awa amapangidwa ndi ():

• 73% polyunsaturated fatty acids, monga omega-6 fatty acids ndi omega-3 fatty acid alpha-linolenic acid (ALA)
• 27% monounsaturated and saturated fatty acids

Mbeu ya fulakesi ndi imodzi mwazinthu zolemera kwambiri za ALA. M'malo mwake, zimangodutsa mbewu za chia (15).

ALA ndi mafuta ofunikira, zomwe zikutanthauza kuti thupi lanu silingathe kupanga. Chifukwa chake, muyenera kuchipeza kuchokera pachakudya chomwe mumadya.

Mafuta odzaza amakhala ndi ALA yochulukirapo, yotsatiridwa ndi mbewu zopukutidwa. Kudya nyemba zonse kumapereka ALA yocheperako, chifukwa mafuta amatsekedwa mkati mwa ulusi wamtunduwo ().

Chifukwa cha kuchuluka kwa omega-3 fatty acids, mbewu za fulakesi zimakhala ndi omega-6 ochepa mpaka omega-3 kuposa mbewu zina zambiri zamafuta.

Kuchuluka kwa omega-6 mpaka omega-3 fatty acids kumalumikizidwa ndi chiopsezo chochepa cha matenda osiyanasiyana (,).

Komabe, mbewu za fulakesi mulibe omega-3 wochuluka ngati mafuta a nsomba.

Kuphatikiza apo, thupi lanu limafunikira kusintha ALA mu nthanga za fulakesi kukhala eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) - njira yomwe nthawi zambiri imakhala yopanda ntchito (,,).

Mtundu umodzi wa mbewu za fulakesi - solin, mitundu yachikaso - siyopatsa thanzi ngati mbewu yatsamba nthawi zonse. Ili ndi mbiri yosiyana kwambiri yamafuta ndipo ili ndi omega-3 fatty acids (22) ochepa.

Mbeu ya fulakesi imakhala ndi michere yambiri ndipo imapereka mapuloteni ambiri. Amakhalanso ndi mafuta komanso imodzi mwazinthu zabwino kwambiri zopangira mbewu za omega-3 fatty acids.

Mavitamini ndi mchere

Mbeu ya fulakesi ndi gwero labwino la mavitamini ndi michere:

• Thiamine. Vitamini B iyi imadziwikanso kuti vitamini B1. Ndikofunikira kuti kagayidwe kabwino kagwiritsidwe kantchito komanso kamitsempha.
• Mkuwa. Mchere wofunikira, mkuwa ndi wofunikira pakukula, chitukuko, ndi ntchito zosiyanasiyana za thupi ().
• Molybdenum. Mbeu za fulakesi zili ndi molybdenum wambiri. Mchere wofunikirawu umapezeka mumbewu, mbewu, ndi nyemba zambiri ().
• Mankhwala enaake a. Mchere wofunikira womwe umagwira ntchito zambiri mthupi lanu, magnesium imapezeka m'miyamba yambiri, mbewu, mtedza, ndi masamba obiriwira ().
• Phosphorus. Mchere uwu nthawi zambiri umapezeka mu zakudya zokhala ndi zomanga thupi zambiri ndipo umathandizira kukhala ndi thanzi lamafupa komanso kukonza minofu ().

Mbeu ya fulakesi ndi gwero labwino la mavitamini ndi michere yambiri yofunikira kuti munthu akhale ndi thanzi labwino. Izi zimaphatikizapo thiamine (vitamini B1), mkuwa, molybdenum, magnesium, ndi phosphorous.

Zomera zina

Mbeu ya fulakesi imakhala ndi mankhwala angapo opindulitsa:

• p-Coumaric asidi. Polyphenol iyi ndi imodzi mwama antioxidants akulu omwe amabzala mbewu za fulakesi.
• Asidi Ferulic. Antioxidant Izi zitha kuthandiza kupewa matenda angapo ().
• Magulu a cyanogenic glycosides. Zinthu izi zimatha kupanga mankhwala omwe amatchedwa thiocyanates mthupi lanu, omwe amatha kuwononga chithokomiro mwa anthu ena.
• Ma Phytosterols. Zokhudzana ndi cholesterol, ma phytosterol amapezeka m'matumbo am'mimba. Awonetsedwa kuti ali ndi zotsitsa za cholesterol ().
• Lignans. Lignans amapezeka pafupifupi pazomera zonse, ngati ma antioxidants komanso phytoestrogens. Mbeu ya fulakesi ndi yolemera kwambiri mu lignans, yokhala ndi nthawi zopitilira 800 kuposa zakudya zina ().

Mbeu za fulakesi za Brown zimakhala ndi ma antioxidant okwera pang'ono kuposa mitundu yachikaso (15).

Lignans

Mbeu ya fulakesi ndi imodzi mwazinthu zolemera kwambiri zodziwika bwino za lignans. Zakudya izi zimagwira ntchito ngati phytoestrogens ().

Phytoestrogens ndi mankhwala omwe amafanana ndi mahomoni achikazi estrogen. Ali ndi zofooka za estrogenic ndi antioxidant ().

Amalumikizidwa ndi kuchepa kwa matenda amtima ndi matenda amadzimadzi, chifukwa amachepetsa mafuta ndi shuga m'magazi anu.

Mafuta a flax amathandizanso kuchepetsa kuthamanga kwa magazi, kupsinjika kwa oxidative, ndi kutupa m'mitsempha yanu ().

Lignans amafufumitsidwa ndi mabakiteriya m'thupi lanu ndipo amachepetsa kukula kwa khansa zingapo - makamaka mitundu ya mahomoni, monga mawere, chiberekero, ndi khansa ya prostate (,).

Mbeu za fulakesi zili m'mitengo ingapo yazomera, kuphatikiza p-Coumaric acid, ferulic acid, cyanogenic glycosides, phytosterols, ndi lignans. Makamaka, awiri omaliza adalumikizidwa ndi maubwino osiyanasiyana.

Kuchepetsa thupi

Mbeu za fulakesi zitha kukhala zothandiza ngati gawo la chakudya chochepetsera thupi.

Amakhala ndi ulusi wosungunuka, womwe umakhala womata kwambiri usakanizidwa ndi madzi.

CHIKWANGWANI ichi chawonetsedwa kuti ndichothandiza kuthana ndi njala ndi zolakalaka, zomwe zitha kulimbikitsa kuchepa kwa thupi (,).

Kuwunikanso kwamaphunziro olamulidwa kunatsimikizira kuti mbewu za fulakesi zimalimbikitsa kutaya thupi kwa anthu onenepa komanso onenepa kwambiri. Omwe adawonjezerapo mbewu pazakudya zawo adataya pafupifupi kilogalamu imodzi, poyerekeza ndi omwe amayang'anira ().

Kuwunikaku kunawonetsanso kuti kuchepa thupi kumakonda kukhala kwakukulu pamaphunziro omwe amakhala kwa milungu yopitilira 12 komanso mwa iwo omwe amadya magalamu opitilira 30 a nthonje tsiku lililonse ().

Mbeu za fulakesi zimakhala ndi zotsekemera zosungunuka, zomwe zingalimbikitse kuchepa thupi pochepetsa njala ndi kuchepa kwa zikhumbo.

Thanzi lamtima

Mbeu za fulakesi zalumikizidwa ndi zabwino zazikulu zathanzi la mtima, makamaka chifukwa cha zomwe zili ndi omega-3 fatty acids, lignans, ndi fiber.

Cholesterol wamagazi

Cholesterol wambiri wamagazi ndichodziwika bwino pachiwopsezo cha matenda amtima. Izi ndizowona makamaka kwa cholesterol cha LDL (choyipa) cholesterol ().

Kafukufuku waumunthu akuwonetsa kuti kumwa tsiku ndi tsiku nthanga za fulakesi - kapena mafuta a fulakesi - kumatha kutsitsa cholesterol ndi 6-11%.

Maphunzirowa akuwonetsanso kuchepa kwa 9-18% pamatenda a LDL (oyipa) a cholesterol (,,,).

Izi zimathandizidwa ndi kafukufuku wazinyama akuwonetsa kuti mbewu za fulakesi zitha kupangitsa kuchuluka kwama cholesterol ndi kapangidwe ka mafuta amwazi (, 41,,,).

Mbeu izi zitha kukhala zothandiza mukamamwa pamodzi ndi mankhwala ochepetsa mafuta m'thupi.

Kafukufuku wina wa miyezi 12 adapeza kuti mbewu za fulakesi zidachepetsa 8.5% yowonjezera mu cholesterol cha LDL (choyipa), poyerekeza ndi gulu lolamulira ().

Kuchepetsa kutsika kwa mafuta m'thupi kukuganiziridwa kuti kumayambitsidwa ndi michere yambiri ndi lignan yomwe ili munthumba za fulakesi.

Zinthu izi zimamanga ndi mafuta okhala ndi mafuta ambiri mu cholesterol ndikuwatsitsa m'mimba mwanu. Izi zimachepetsa mafuta m'thupi lanu ().

Omega-3 mafuta acids

Omega-3 fatty acids ndi ofunikira. Amatha kukhala ndi maubwino pamitundu ingapo yathanzi lamtima, kuphatikiza ntchito yamagazi, kutupa, ndi kuthamanga kwa magazi.

Mbeu za nthamza ndizokwera kwambiri mu omega-3 fatty acid alpha-linolenic acid (ALA).

Awonetsedwa kuti achepetsa chiopsezo cha matenda amtima m'maphunziro a nyama pochepetsa kutupa m'mitsempha ().

Kafukufuku angapo amalumikiza ALA ndi chiopsezo chochepa cha sitiroko, matenda amtima, ndi matenda amisempha. Maphunzirowa adawonanso chiopsezo chotsika cha 73% chaimfa mwadzidzidzi, poyerekeza ndi anthu omwe ali ndi vuto lochepa la ALA (,,,).

Pakafukufuku wina, anthu omwe ali ndi matenda amtima adapatsidwa magalamu 2.9 a ALA patsiku kwa chaka chimodzi. Omwe amalandira zowonjezerazo anali ndi mitengo yocheperako yakufa komanso matenda amtima kuposa anthu omwe ali mgululi ().

Mafuta opangidwa ndi ALA fatty acids amawoneka kuti amapindulitsa thanzi la mtima mofananamo ndi mafuta a nsomba, omwe ali olemera mu EPA ndi DHA (,, 55).

Kuthamanga kwa magazi

Kudya mbewu za fulakesi ndi njira yothandiza yochepetsera magazi (,,,,).

Pakafukufuku wa miyezi isanu ndi umodzi mwa anthu omwe ali ndi kuthamanga kwa magazi, omwe amadya supuni 3 (30 magalamu) a mbewu za fulakesi tsiku ndi tsiku adachepetsedwa ndi 10 ndi 7 mm Hg mu systolic ndi diastolic magazi, motsatana.

Anthu omwe ali ndi systolic level - kuchuluka kwakukulu pakuwerenga kwa magazi - opitilira 140 mm Hg koyambirira kwa kafukufukuyu adawona kuchepa kwakukulu kwa 15 mm Hg ().

Pakuchepetsa kwa 5 mm Hg mu systolic ndi 2-5 mm Hg kuchepetsa kuthamanga kwa magazi kwa diastolic, chiopsezo chanu cha stroke chimawerengedwa kuti chimachepetsedwa ndi 11-13% ndipo chiopsezo chanu chodwala matenda a mtima ndi 34% (,).

Mbeu za fulakesi zingathandize kuthana ndi matenda amtima pochepetsa kuthamanga kwa magazi, kuwongolera mafuta m'magazi, ndikuwonjezera mafuta anu omega-3 fatty acids.

Ubwino wina wathanzi la mbewu za fulakesi

Mbeu za fulakesi zawonetsedwa kuti zimapindulitsa magawo ambiri azaumoyo wamunthu.

Kugaya chakudya

Kutsekula m'mimba ndi kudzimbidwa kumabweretsa mavuto akulu ndipo zitha kuwopseza thanzi lanu.

Pafupifupi 2-7% ya anthu ku United States amadwala matenda otsekula m'mimba, pomwe kudzimbidwa kosalekeza kumakhudza anthu 12-19%. Kudzimbidwa kumatha kufika 27% ku Europe, pomwe azimayi amakhala pachiwopsezo chotenga amuna (62,).

Kafukufuku wochuluka apeza kuti mbewu za fulakesi zimateteza kutsekula m'mimba ndi kudzimbidwa (,,).

Zomwe zimasungunuka m'mafilakisi a fulakesi zimawonjezera kuchuluka kwa zinyalala zanu m'mimba, ngati mankhwala ofewetsa tuvi tolimba komanso amathandiza kudzimbidwa (, 67).

Zida zosungunuka zimaganiziridwanso kuti zimamangirira m'madzi m'mimba mwanu. Izi zimayambitsa kutupa ndikuchulukitsa chimbudzi chanu, kupewa kutsegula m'mimba ().

Matenda a shuga

Malinga ndi World Health Organisation (WHO), m'modzi mwa akulu 10 anali ndi matenda a shuga mu 2012 ().

Kafukufuku mwa anthu omwe ali ndi matenda a shuga amtundu wa 2 akuwonetsa kuti kuwonjezera ndi magalamu 10-20 a ufa wonyezimira patsiku kwa miyezi 1-2 kumatha kuchepetsa kusala magazi m'magazi mpaka 19.7% (, 70).

Komabe, si maphunziro onse omwe amapeza mbewu za fulakesi zothandiza pakuwongolera magazi m'magazi ndi ma insulin ().

Ngakhale kulumikizana pakati pa mbewu za fulakesi ndi mtundu wa 2 shuga sikudziwikabe, atha kuwonedwa kuti ndiwowonjezera bwino komanso wathanzi pazakudya zanu ngati muli ndi matenda ashuga amtundu wa 2 ().

Khansa

Kafukufuku woyeserera komanso kafukufuku wazinyama akuwonetsa kuti mbewu za fulakesi zitha kupondereza kapangidwe ka mitundu ingapo ya khansa, monga m'matumbo, m'mawere, pakhungu, ndi m'mapapo (,).

Kuchuluka kwamagazi am mahomoni ogonana amalumikizidwa ndi chiopsezo chowonjezeka cha khansa zingapo (,,).

Mbeu za fulakesi zimachepetsa ma seramu a mahomoni ogonana mwa amayi onenepa kwambiri, zomwe zitha kuchepetsa chiopsezo cha khansa ya m'mawere (,).

Mbeu izi zawonetsedwanso kuti zimateteza ku khansa ya prostate (,).

Mbeu za fulakesi zitha kukonza chimbudzi pochepetsa kutsekula m'mimba ndi kudzimbidwa. Angathandizenso kuchepetsa kudya magazi kwa anthu omwe ali ndi matenda ashuga ndikuchepetsa chiopsezo cha khansa zingapo.

Zotsatira zoyipa ndi zovuta za aliyense payekha

Mbeu youma ya fulakesi nthawi zambiri imaloledwa bwino, ndipo ziwengo sizodziwika ().

Komabe, tikulimbikitsidwa kumwa madzi ambiri tikamadya njerezi.

Magulu a cyanogenic glycosides

Mbeu za fulakesi mwachilengedwe zimakhala ndi mankhwala omwe amatchedwa cyanogenic glycosides. Zinthu izi zimatha kumangika ndi mankhwala a sulfa m'thupi lanu kuti apange ma thiocyanates.

Kuchuluka kwa ma thiocyanate kumatha kuwononga chithokomiro chanu ().

Zigawo zochepa sizingayambitse anthu athanzi. Komabe, omwe ali ndi vuto la chithokomiro ayenera kuganizira zopewa mbewu za fulakesi zambiri ().

Ngakhale malire otetezedwa amafuta sanaperekedwe, kafukufuku wina adatsimikiza kuti supuni 5 (50 magalamu) patsiku ndizotetezeka komanso zopindulitsa kwa anthu ambiri athanzi ().

Phytic asidi

Mofanana ndi mbewu zina, mbewu za fulakesi zimakhala ndi phytic acid.

Phytic acid nthawi zambiri amatchedwa antinutrient, chifukwa imatha kuchepetsa kuyamwa kwa mchere ngati chitsulo ndi zinc (85).

Komabe, phytic acid siyimapangitsa kuchepa kwamuyaya kwamchere ndipo sikukhudza chakudya chilichonse chotsatira.

Chifukwa chake, izi siziyenera kukhala nkhawa yayikulu - kupatula anthu omwe alibe michere monga chitsulo ndi / kapena kutsatira zakudya zopanda malire.

Mavuto am'mimba

Kwa anthu omwe sanazolowere kudya zipatso zambiri, kuphatikiza mbewu za fulakesi mwachangu zimatha kubweretsa zovuta m'mimba. Izi zimaphatikizapo kuphulika, mpweya, kupweteka m'mimba, ndi nseru.

Ndibwino kuti muyambe ndi mankhwala ochepa ndikugwiritsira ntchito supuni 1-2 (10-20 magalamu) tsiku lililonse.

Kuphatikiza mbewu za fulakesi pazakudya zanu kumathandizanso kukulira matumbo pafupipafupi, popeza nthanga za fulakesi ndizofewa.

Zowopsa panthawi yoyembekezera

Ngakhale maphunziro aumunthu ali ndi malire, akatswiri ambiri azaumoyo amawopa kuti kudya mbewu za fulakesi panthawi yoyembekezera kumatha kukhala ndi zovuta.

Izi ndichifukwa cha ma phytoestrogens omwe ali m'mbewu, omwe atha kuchita chimodzimodzi ndi mahomoni ogonana a estrogen.

Kafukufuku wazinyama akuwonetsa kuti mbewu za fulakesi ndi lignans wonyezimira zimatha kubweretsa kuchepa kwakubadwa ndipo zimakhudza kukula kwa ziwalo zoberekera za ana - makamaka ngati zimadyedwa ali ndi pakati (,).

Ndizokayikitsa kuti mitundu yaying'ono ya mbewu za fulakesi izikhala ndi zovuta.

Komabe, panthawi yapakati komanso yoyamwitsa, tikulimbikitsidwa kuti muchepetse kudya kwanu nthanga za fulakesi ndi zina zamagulu a phytoestrogens. Izi zimaphatikizaponso zinthu zina za soya.

Zotsatira zakuchepetsa magazi

Mlingo waukulu wa omega-3 fatty acids ukhoza kukhala ndi zotsatira zopopera magazi ().

Ngati muli ndi vuto lakukha magazi kapena mukumwa mankhwala ophera magazi kapena mankhwala ena, funsani akatswiri azaumoyo musanaphatikizepo mbewu zambiri za fulakesi pazakudya zanu (,).

Mbeu za fulakesi zitha kuyambitsa vuto lakugaya chakudya pang'ono. Amakhala ndi mankhwala omwe angakhudze anthu ena ndipo samawoneka ngati otetezeka kuti azimwa mowa kwambiri asanatenge mimba.

Mfundo yofunika

Mbeu za fulakesi zakhala zotchuka chifukwa cha kuchuluka kwake kwa omega-3 fatty acids, fiber, ndi mitundu ina yazomera, zomwe zimayambitsa zabwino zambiri za mbewu.

Zitha kuthandizira kuchepa kwa thupi ndikuwongolera kuwongolera kwa magazi, komanso mtima ndi kugaya chakudya.

Ngati mukufuna kulimbitsa thanzi lanu ndimatumba ang'onoang'ono amagetsi awa, mutha kuwagula kwanuko kapena pa intaneti.