Kune mumwe muvanhu vatatu vekuAmerica vane kuwedzerwa kweropa , kuwedzera pasi flaxseeds yekudya kunogona kubatsira. Kudyidzwa kubva kuLinum usitatissimum, michina yakaiswa zvinhu zvakawanda, zvakadai se alpha-linolenic acid (rudzi rwe omega-3 fatty acid), fiber, uye lignans.
Ikopa inowanika mumhando dzakasiyana-siyana, kusanganisira mbeu yakakwana kana yevhu uye mafuta efixseed.
Dzimwe nguva inotorwa mufomu yekubatsira, mafuta eflakisi inowanzova nea alpha-linolenic acid (uye dzimwe nguva lignans). Sezvo mazamu akazara anogona kuva akaoma kudya, mbeu inofanira kuve yakasvibira muupfu usati waidya.
Sei Flaxseed Inoshandiswa Kuronga Kuwedzerwa Kwemvura?
Alpha-linolenic acid inofungidzirwa kuti inogona kuita basa rinokosha mumagetsi ekukwanisa kuitika pamubhadharo weropa. Zvechokwadi, kumwe kutsvakurudza kwabatanidza alpha-linolenic acid kudya pamwe nehuwandu hwekudzivirira kwehuwandu hweropa.
Iyo fiber inofungidzirwa inogonawo kubatsira kuburitsa ropa pasi. Pane humwe uchapupu hwokuti fiber inopinza inogona kubatsira kurwisa kukwira kweropa mune chimwe chikamu nekudzivirira kusagadzirisa kusagadzikana (kureva, kusakanganiswa mumasero akavhara midzi yeropa).
Mukuwedzera, i-lignans muflaksese inogona kubatsira kuderedza ropa. Chirongwa che phytoestrogen , lignans inofungidzirwa kuti inodzora kuwedzera kweropa mune chimwe chikamu kuburikidza nekubudisa antioxidant migumisiro.
Tsvakurudzo pamusoro pekufukidzwa kweHurumende yeHurumende
Kuwedzera kudya kwako nefixseed kunogona kukonzera kuderera kukuru mune zvose systolic uye diastolic yeropa, maererano neshumo rakabudiswa mu Clinical Nutrition muna 2016.
Pamushumo uyu, vatsvakurudzi vakaongororodza maitiro emakiriniki akambobudiswa kare (aine 1 302 vatori vechikamu) avo vakaedza migumisiro ye flaxseed supplementation pamusana pekumanikidza kweropa.
Kuongorora kwavo kwakaratidza kuti kupisa fikisi kwevhiki dzinopfuura gumi kwakange kune simba guru pamubhadharo weropa kudarika kushandiswa kwemiti yakashambadzira kwemasvondo anopfuura 12.
Mharidzo iyo vanyori vakaonawo kuti apo kushandiswa kweflakisi yakakonzera kupera kwakanyanya mune systolic yeropa yepamusoro (nhamba yepamusoro mukuyerera kweropa kuverenga), kushandiswa kwemafuta efikisi haina kuita. Zvisinei, zvose mafuta efixseed uye mafuta efixseed akaonekwa zvakanyanya kuderedza diastolic yeropa (iyo nhamba yakadzika pane kuverenga). Zvinyorwa zveLignan hazvina kuderedza kuwedzera kweropa.
Mune imwe mharidzo, yakabudiswa mu Journal of Nutrition muna 2015, vatsvakurudzi vakaongorora zvidzidzo zvekare zvakabudiswa 11 uye vakaona kuti kushandiswa kwemafuta kwevhiki dzinopfuura 12 kwakaguma nekuderedza kuderera mu systolic uye diastolic ropa.
Migumisiro Yechiri
Mune vamwe vanhu, firsese inogona kukonzera marwadzo emimba, kubvongodza, kuvhiringidzika, kurarisa, uye kushungurudza, kunyanya kana inotorwa muhombe kana kuti isina mvura yakakwana (semamwe fibiti inowedzera).
Sezvo flaxseed inogona kuderedza kuwedzera kweropa, kana uri kutora ropa-kuderedza mishonga, tsvaga chiremba wako usati wadya fikisi.
Vakadzi vane pamuviri kana kunwisa vanofanirwa kuchengeta mafirksese, sezvo angave ane hutoni husina kunaka.
I-NIH inonyevera kuti firsese inofanirwa kusadyiwa yakasvibirira kana isina kuibva, zvichida inogona kunge inokonzerwa nemishonga inopisa. Dzimwe nyanzvi dzinoti kuderedza kushandiswa kunosvika kudarika 50 gm (kana kuti mafuraji mashanu eirikisi yakakwana) pazuva.
The Bottom Line
Pane zvinhu zvakawanda zvaunogona kuita kuti udzikise ropa rako rega, sekutengesa nguva dzose, kuchengetedza kudya kwako munyu, kuchengetedza utano hwakanaka, uye kuderedza doro uye caffeine. Kunyange zvazvo tsvakurudzo dzakawanda dzinodiwa musati mhepo inogona kukurudzirwa kuwedzerwa kweropa, zvinogona kuwedzera kuwedzera kwekudya kwako kunogona kusimbisa hutano hwako.
Mukuwedzera kune zvinogona kuderedza kushanda kweropa, flaxseed inogona kubatsira kuderedza cholesterol uye kuchengetedza shuga yeropa mucheki (chimwe chinhu chinogona kudzivirira kudzivirira chirwere cheshuga). Ingova nechokwadi chekukurukurirana chero kuchinja kune regimen yako nekutarisira kwako wekutanga, uye ona kuti flikisi haifaniri kushandiswa sechinotsiviwa nekuchengetedzwa kwepamusoro kwehuwandu hweropa.
Kuti uwedzere kudya kwaunodya kudya kweflaksise, edza kuwedzera ivhu rakasvibiswa kune zvimwe zvokudya zvakadai se yogurt, soups, salads, smoothies, kudya kwechingwa, uye oatmeal. Iwe unogona kuwedzera zvakare ku muffin kana chingwa mapeji asati abika.
Sources:
> Khalesi S, Irwin C, Schubert M. Kutengesa kushandiswa kunogona kuderedza kushanda kweropa: kuongorora nekugadzirisa uye kuongorora maitiro ekudzora. J Nutriti. 2015 Mbudzi; 145 (4): 758-65.
> Ursoniu S, Sahebkar A, Andrica F, et al. Migumisiro yeflaksiseed ekuwedzera kweropa rekushandisa: Kuongorora kwakarongeka uye kuongorora mamiriro ekurapa kwechiremba. Clin Nutriti. 2016 Jun; 35 (3): 615-25.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.