Hirazi, iyo inozivikanwawo seinseed, ndiyo mbeu shomanana kubva mutirikisi. Nemhaka yehutano hwavo hwehutano hwakatsvakurudzwa senzira yekugadzirisa zviratidzo zvehutano hwakawanda, kusanganisira kuvimbiswa.
Pano iwe uchanzwa pamusoro peflakse kuitira kuti iwe uite chisarudzo chakanaka chokuti kana chiri chinhu chakanaka here kuwedzera pane kudya kwako kuti udzivirire zviratidzo zvekuvharwa kwechirwere chemawere (IBS).
Chii Chinodhindwa?
Chimiro chakasimwa chine nhoroondo yakareba yekushandiswa nevanhu kuburikidza nekushandiswa kwakasiyana-siyana. Mashizha, mashizha, nembeu yemiti yeflakisi yakashandiswa pakupfeka, pakubika, uye pamishonga yekurapa, uyewo mukugadzirwa kwenhumbi dzakawanda pasi rese.
Kunyanya kunyanya, mapirksseeds ndiwo maduku, mbeu yemasera-mashizha kubva mumiti. Kunyange zvazvo firksese inogona kudyiwa zvakakwana, kubika mbeu kunobvumira muviri kuti ubatsirwe zvakakwana nemaflexseed akawanda anowanikwa.
Nhutano uye Utano Makomborero eExpeeded
Kana ichidyiwa muvhu yevhu, flaxseed inopa hupfumi hwezvokudya zvine utano. Inofungidzirwa kuti ndiyo yakanaka kubva kune inotevera:
- Protein
- Omega-3 fatty acids
- Dhiyabhorosi fiber (kunyanya inogadziriswa fiber)
- Vitamini, mineral, uye phytochemical lignan
Kutsvakurudza pamusoro pemhuka dziri mu laboratori uye zvimwe zvidzidzo zvepakutanga nevanhu vane zvimwe zvirwere zvakagamuchira uchapupu hwokuti flaxseed inogona kuvandudza utano hwemwoyo, inokonzera cholesterol mazinga, kuderedza ngozi yevamwe marariya (mazamu, colon, prostate) uye kuderedza zviratidzo zvekuenda kumwedzi.
Zvidzidzo zvakajeka zvakajeka zvinoda kuitiswa zvisati zvaitika zvakasimbiswa zvingagadzirwa pamusoro pekubatsira kwekatsva kwezvinetso zveutano. Kunyange zvakadaro, izvi zvakawanikwa zvinonakidza, zvisinei.
Ichitsvaga yeBHS
Kunyange zvazvo nyanzvi dzakawanda dzave dzichiitwa nemhuka dze laboratori, chidzidzo chimwe chiduku pamusoro pevanhu 55 vane kubatwa-iyo inonyanya kuve yeBS yakawana kuti ruzivo harungangobatsiri chete kuvhara kubatwa asi rinogonawo kubatsira kuderedza kuputika uye kurwadziwa mumimba.
Dzimwe nyanzvi dzinofungidzira kuti maitiro ari shure kweflakisi ndeyekuti inoshanda mukufambisa mumatumbo kufamba, zvichiita kuti kuwedzerwa kuwedzerwa kwemafupa.
Zvidzidzo zvezvipfuwo zvinoratidza kuti flexseed inogona kungoita kuti zviratidzo zvekudzivirira zvive nyore chete asi zvinogonawo kubatsira kudzivirira manyoka nekuda kwekugadzirisa kwegadziriro yekugadzirisa. Izvo zvichiti, kana iwe une chirwere-chinonyanya kuwanda neBS , (IBS-D) uye unosarudza kupa chiedza chekuedza, iwe ungada kutanga nemitengo shomanana kubvumira muviri wako nguva yekugadzirisa.
Kunyange zvazvo pasina tsvakurudzo panyaya iyi, zvinokwanisika kuti flaxseed inogona kuva yakasarudzo yakanaka kwauri kana iwe uine shanduko yakasiyana IBS (IBS-A) sezvo kuwedzerwa kwefiber kunogona kuita kuti zvibatsire kugadzirisa kugadzirwa kwechigaro.
Pamusoro peflip side, zvakakosha kuziva kuti chimwe chidzidzo chechidiki chevanhu 31 vane IBS chakawana kuti fekisi haina kukwanisa kugadzirisa zvigaro kana kuti kusagadzikana. Nezvo, tsvakurudzo dzakawanda dzinodiwa kuti unzwisise zviri nani basa rejekksese senzira yekudzikisa zviratidzo zveBS.
Zvinhu Zvicharamba Zvichenjerera Paunenge Uchishandisa Flaxseed
Zvakakosha kuongorora rafu-hupenyu hunodiwa paunosarudza kuti ndeupi mafaira ekushandisa. Yese yeflakse yaiva ine mararamiro ehupfumi kusvikira kune rimwe gore. Ground tsvina inofanirwa kuiswa firiji uye inoshandiswa mumwedzi mishomanana.
Mafuta anoputika anofanirwa kuiswa firiji kuitira kuti irege kuendesa rancid uye inofanira kushandiswa mukati memavhiki mashomanana. Zvakakoshawo kuti tifunge mupfungwa kuti mafuta efixseed haana fiber uye zvimwe zvezvimwe zvakakosha-zvinovaka muviri zvinokonzerwa nefrixseed mu mbeu yayo.
Nzira Yokushandisa Flaxseed
Iwe une sarudzo yekutenga fani yakasarudzwa pasi kana kushandisa gorofi grinder yekukuya iwe pachako. Flaxseed ine inonaka inonaka inonaka. Kana iwe ukasarudza kuisa fikisi muzvokudya zvako, ita zvishoma nezvishoma wozoshanda nzira yako kusvika 2 tbsp. pazuva. Ita chokwadi chekunwa mvura yakawanda paunenge uchidya flikisi. Heano dzimwe nzira dzekuzviisa muzvokudya zvako zvezuva nezuva:
- Fura pasi ivhu rakaiswa pazviyo kana yogurt
- Wedzera ivhu rakasanganiswa kuve zvakabikwa
- Wedzera ivhu rakasvibiswa kune smoothies
- Fold pasi yakaiswa mune nyama yako inofarira nyamaloaf kana sauce mapoka
Shoko Rinobva
Usati washandisa chero chero chinhu chipi zvacho chitsva nguva dzose, unofanira kubvisa chiremba kubva kuchiremba wako. Vanhu vanorwara ne-diverticulosis, mamiriro ayo munhu ane zviduku zviduku mumatumbo avo akavhara, vanoda kuve vakangwarira zvikuru kuti varege kuva nezvidimbu zvembeu zvikabatwa mumapokisi avo uye, saka zvinongoshandisa chete zvigadziriswe zvakagadzirwa nemafuta kana mafuta.
> Sources:
> Cockerell KM, Watkins AS, Reeves LB, Goddard L, Lomer MC. Migumisiro yeinseeds pazviratidzo zvekutsamwisa bhood syndrome: mutyairi wechirwere wakarongedzwa. Nyaya Yevanhu Zvokudya uye Dietetics 2012 Oct; 25 (5): 435-43.
> Xu J. Kukanganisa kwezvishoma zvishoma zvakakanganiswa kudya kwefodya pazvakanaka uye kuedza kwakagadzirirwa mice. BMC Complementary Alternative Medicine . 2012 12:14.
> University of Maryland Medical Center. (2017). Flaxseed.