Mekhoa e metle ea lijo - limela tsa folaxe

Li-flaxseeds ke lipeo tse nyane tse sootho kapa tsa khauta tse tsoang semeleng sa folaxe. Ba na le tatso e bonolo haholo ea linate 'me ba na le fiber le limatlafatsi tse ling tse fapaneng. Li-flaxseeds tsa fatše li bonolo ho cheka 'me li ka fana ka limatlafatsi tse ngata ho feta peo e felletseng, e ka fetang tsamaisong ea hau ea ho sila lijo.

Oli e tlatsitsoeng e tsoa peo ea folaxe e petelitsoeng.

KE HOBANE'NG HA BA MOLEMO BAKENG SA HAO

Li-flaxseeds li na le fiber, livithamini, liminerale, liprotheine, mafura a phetseng hantle a thehiloeng limela le li-antioxidants tse thusang ho thibela tšenyo ea lisele

Li-flaxseeds ke mohloli o motle oa fiber e qhibilihang le e sa qhalaneng e thusang ho boloka mantle a hao khafetsa le ho thibela ho sokela. Li-flaxseeds hape ke mohloli o motle oa:

• Li-vithamine B1, B2, le B6
• Koporo
• Phosphorus
• Magnesiamo
• Manganese

Li-vithamine le liminerale tsena li thusa ho tšehetsa matla a hau, sesole sa 'mele, masapo, mali, ho otla ha pelo le lits'ebetso tse ling tse ngata tsa' mele.

Li-flaxseeds li boetse li ruile ka omega-3s le omega-6s, e leng mafura a bohlokoa a mafura. Tsena ke lintho tseo 'mele oa hau o hlokang ho li sebetsa empa o sitoa ho iketsetsa ka botsona. U tlameha ho li fumana lijong tse kang lijo tsa leoatleng le peō ea folaxe.

Lioli, tse kang canola le oli ea soya, li na le mafura a mafura a tšoanang le a folaxe. Empa oli ea folaxe e na le tse ling. Haufi le lijo tsa leoatleng, oli ea folaxe ke e 'ngoe ea mehloli e metle ka ho fetisisa ea omega-3 fatty acids. Ho ja li-flaxseeds ho ka thusa ho matlafatsa omega-3 ea hau. Leha ho le joalo, mofuta o ka sehloohong oa omega-3 o fumanoang ho li-flaxseeds ha o sebelisoe hanyane ho feta mefuta e fumanoang lijong tsa leoatleng.

Halofo ea likhalori tse nang le flax e tsoa mafura. Empa ona ke mafura a phetseng hantle a thusang ho eketsa "cholesterol e ntle" ea hau. Palo e nyane e ke ke ea thibela taolo ea boima.

Ho sebelisa li-flaxseeds ho bontšitsoe ho fokotsa maemo a k'holeseterole. Bafuputsi ba ntse ba sheba hore na ho sebelisa mafura a mangata a bohlokoa a fumanoang li-flaxseeds ho tla ntlafatsa khatello ea mali, tsoekere ea mali, bophelo ba pelo le libaka tse ling.

Haeba u rerile ho sebelisa limela tsa folaxe kapa oli ea folaxe khafetsa, buisana le ngaka ea hau. E ka ama tsela eo meriana e meng e sebetsang ka eona.

KAMOO BA LOKISETSANG KATENG

Li-flaxseeds li ka eketsoa kapa tsa fafatsoa ka lijo tse ling. Limela tse ling tsa lijo-thollo, tse kang morara oa morara o omisitsoeng, joale li na le peō ea folaxe e seng e tsoakane.

Ho sila peo e felletseng ho tla u thusa ho fumana limatlafatsi tse ngata. Ho eketsa folaxe lijong tsa hau, eketsa folaxe ea fatše ho:

• Lipanekuku, toast ea Fora, kapa metsoako e meng ea ho baka
• Smoothies, yogurt kapa lijo-thollo
• Sopho, lisalate kapa lijana tsa pasta
• Hape sebelisa sebakeng sa makumane a bohobe

MOO U KA FUMANANG FLAXSEEDS

Li-flaxseeds li ka rekoa inthaneteng kapa lebenkeleng lefe kapa lefe la lijo. Mabenkele a mangata a maholo a korosari a boetse a na le peo ea folaxe likarolong tsa tsona tsa tlhaho kapa tsa manyolo.

Reka mokotla kapa setshelo sa limela tsa folaxe ka sebopeho se felletseng, se sithabetseng kapa se silafalitsoeng, ho latela sebopeho seo u se ratang. U ka reka oli ea folaxe.

Qoba linonyana tse tala le tse sa butsoang.

Mekhoa e metle ea lijo - lijo tsa folaxe; Mekhoa e metle ea lijo - peo ea folaxe; Mekhoa e nepahetseng ea lijo - linseeds; Lijo tse bobebe tse phetseng hantle - limela tsa folaxe; Lijo tse phetseng hantle - limela tsa folaxe; Wellness - flaxseeds

Khalesi S, Irwin C, Schubert M. Ho sebelisoa ha linokoane ho ka fokotsa khatello ea mali: tlhahlobo e hlophisitsoeng le tlhahlobo ea litlhahlobo tsa liteko tse laoloang. J Phepo. 2015; 145 (4): 758-765. PMID: 25740909 e fetotsoe.ncbi.nlm.nih.gov/25740909/.

Parikh M, Netticadan T, Pierce GN. Li-flaxseed: likarolo tsa eona tsa bioactive le melemo ea tsona ea pelo. Am J Physiol Pelo Circ Physiol. 2018; 314 (2): H146-H159. PMID: 29101172 e fetotsoe.ncbi.nlm.nih.gov/29101172/.

Vannice G, Rasmussen H. Boemo ba thuto ea phepo e nepahetseng le dietetics: mafura a phepo lijong tsa batho ba baholo ba phetseng hantle. Lijo tsa J Acad Nutriti. 2014; 114 (1): 136-153. PMID: 24342605 e fetotsoe.ncbi.nlm.nih.gov/24342605/.

• Phepo e nepahetseng