Mbeu za fulakesi momwe mungazitengere kuti muchepetse kunenepa? Mwa njira zonse zodalirika zochepetsera kunenepa, nthaka yomwe ili ndi fakisi yochepetsetsa ndi imodzi mwazakudya zothandiza kwambiri zomwe zimakuthandizani kuti muchepetse mapaundi owonjezera. Olemera ndi CHIKWANGWANI, Omega 3 mafuta zidulo ndi antioxidants, fulakesi kumawonjezera mphamvu thupi lanu kuonda. Mbeu zazing'ono zofiirira izi zimapezeka kuchokera ku chomeracho, chomwe chimagwiritsidwa ntchito popanga fulakesi.
Kodi mbewu za fulakesi zimathandiza bwanji kuchepa thupi?
Mbeu za fulakesi zolemera
Monga tafotokozera pamwambapa, nthanga za fulakesi zimakhala ndi gawo lofunikira pazakudya zanu ngati mukufuna kuonda ndi / kapena kuwongolera kunenepa kwanu. Izi makamaka chifukwa cha kuchuluka kwake kwa fiber. CHIKWANGWANI chimakuthandizani kuti mukhale okhutira, zomwe zimapangitsa kuti muchepetse kudya tsiku lililonse.
Mwanjira ina, mbewu za fulakesi zimathandizira kupondereza kulakalaka kwanu mwa kukupatsani kumverera kwodzala mosavuta komanso mwachangu. Simuyenera kudya chakudya chochuluka kuti mukwaniritse njala yanu. Ngati mumakonda kudya nthawi yayitali mukamafuna kuchepetsa chakudya, mbewu za fulakesi ndizothandiza kwambiri kuti musamadye. Ngati mukuganiza momwe mungadyere mbewu za fulakesi kuti muchepetse kunenepa, mutha kuziphatikiza pazakudya zanu, makamaka pakudya kadzutsa.
Kafukufuku wina adapeza kuti kumverera kwa njala, komanso njala yayikulu, zitha kuchepetsedwa pongowonjezera magalamu 2.5 a nthanga za fulakesi zakumwa. Izi zili choncho chifukwa nthanga za fulakesi zimakhala ndi zinthu zambiri zosungunuka, zomwe zimachedwetsa chimbudzi m'mimba, zomwe zimayambitsa mahomoni osiyanasiyana omwe amaletsa kudya. Izi zimakupangitsani kumva kuti mwakhuta.
Kuphatikiza apo, atawunikiranso maphunziro osiyanasiyana okwana 45 mu 2017, ofufuzawo adazindikira kuti kuphatikiza mafuta onse mu zakudya zanu kumatha kubweretsa kuchepa kwa chiuno, kulemera kwa thupi, ndi index ya body mass (BMI).
Momwe mungatengere mbewu za fulakesi
Momwe mungatengere mbewu za fulakesi? Si ambiri a ife amene timadziwa izi mbewu zapadziko lapansi Zimathandiza kwambiri kuchepetsa thupi. Izi ndichifukwa choti mbewu zonse za fulakesi zimapangitsa kuti zikhale zovuta kuti m'mimba muzitha kuyamwa michere yonse yomwe ilimo. Kumbali inayi, nthanga za fulakesi zimaphatikizidwa mosavuta ndipo pali mwayi wabwino woti mupeze mafuta ofunikira, mapuloteni, ndi michere yazakudya.
Ndi nyemba zingati za fulakesi zomwe muyenera kuchepetsa thupi?
Mbeu za fulakesi m'madzi. Popeza mbewu za fulakesi zili ndi michere yambiri, supuni imodzi ndiyokwanira. Malinga ndi akatswiri azaumoyo, supuni supuni ya fulakesi tsiku lililonse imakuthandizani kuti muchepetse kunenepa. Izi zimathandizanso kukhala ndi thanzi labwino.
Momwe mungadye mbewu za fulakesi
Momwe mungatengere fulakesi. Pali njira zambiri zodyera fulakesi. Amatha kudyedwa kwathunthu kapena pansi. Angathenso kumwedwa ngati mafuta otsekemera. Mutha kuyesa izi ngati mukufuna kuphatikiza mbewu za fulakesi pazakudya zanu za tsiku ndi tsiku:
- Thirani nthaka kapena mbewu yathunthu ya fulakesi, kapena ngati mafuta mumavalidwe anu a saladi
- Onjezani mbewu za fulakesi ku yogurt
- Fukani mbewu za fulakesi pa phala lanu la kadzutsa kapena mbale ya oatmeal
- Onjezani mbewu za fulakesi ku smoothies. Izi zimalimbikitsanso kusinthasintha kwa kugwedeza.
- Gwiritsani nthangala za fulakesi muzinthu zanu zophika monga ma cookie, mkate, ndi muffin
- Onjezani nthanga za fulakesi pazakudya zanu monga nkhuku, ng'ombe, ndi nsomba
- Ingowonjezerani mbewu za fulakesi m'madzi akumwa
Izi ndi njira zochepa chabe zodyera mbewu za fulakesi. Muthanso kuyesa njira zosiyanasiyana panokha.
Momwe mungamere nyemba za fulakesi
Kuti mupeze zabwino zonse za nthabwala, muyenera kuzipera. Mutha kugula nthanga za fulakesi pansi pagawo lazakudya zabwino. Nthawi zambiri amatchedwa kuti pansi. Ngati mugula mbewu zonse za fulakesi, perekani ndi chopukusira khofi kapena pulogalamu yaying'ono yazakudya. Gwirani ku kusasinthasintha kwa chimanga kapena ufa wolimba. Refrigerate mutagaya.
Momwe mungatengere nthangala za fulakesi kudzimbidwa
- Linseed (kapena mbewu ya fulakesi) itha kuthandizira kudzimbidwa ndipo imathandizira kwambiri ma fiber, antioxidants, ndi omega-3 fatty acids.
- Supuni imodzi yokha ya mbewu zofiirira ndi golide ili ndi 2.8 g wa fiber, yonse yosungunuka komanso yosungunuka.
- Mitundu yambiri ya fiber imapezeka mu mankhusu a mbewu ya fulakesi, ndipo mbewu ya fulakesi nthawi zambiri imalimbikitsidwa kuti mayiyidwe mosavuta a fiber.
- Ndikosavuta kuwonjezera mbewu za fulakesi ku smoothies, pamwamba pa masaladi, kapena oatmeal.
Katundu wa nthamza
Zakudya zamagetsi
Mbeu za fulakesi ndizofunikira kwambiri pazakudya. Zida zamagulu zimagawika m'magulu awiri: zosungunuka komanso zosasungunuka. CHIKWANGWANI chosungunuka chimapanga zinthu ngati zotsekemera zomwe, zikapezeka ndi timadziti ndi madzi, zimachedwetsa kuyamwa kwa chakudya m'matumbo ndipo, zimakupangitsani kuti mukhale omasuka kwanthawi yayitali. CHIKWANGWANI chosasungunuka chimathandizira kulimbikitsa mabakiteriya abwino am'matumbo, omwe amathandizira kugaya chakudya ndikuwonjezera kuchuluka kwa kagayidwe kanu.
Mafuta ofunikira
Chifukwa chomwe amatchedwa mafuta ofunikira ndikuti amatha kupezeka kuchokera kuzakudya zathanzi. Mbeu za fulakesi zimadzazidwa ndi mafuta ofunikira, omega-3 ndi omega-6. Mafuta ofunikirawa omwe amapezeka kuchokera ku mbewu za fulakesi amasandulika kukhala phospholipids, gawo lofunikira pakapangidwe ka khungu.
Mukamwa, omega-3 ndi omega-6 fatty acids amasinthidwa kukhala prostaglandin, yomwe imayesa kagayidwe kake. Prostaglandins ochokera ku omega-3 fatty acids amathandiza kuchepetsa kutupa. Kutupa kumatha kuyambitsa kunenepa, chifukwa kumatha kuwonjezera kupsinjika kwa oxidative.
Mapuloteni
Mbeu za fulakesi zili ndi mapuloteni ambiri. Chifukwa chake mukamwa supuni ya tiyi ya nyerere, komanso zakudya zamafuta, zomanga thupi zimalepheretsa kudya kwanu. Izi zimakulepheretsani kudya mopitirira muyeso, zomwe zimakuthandizani kuti muchepetse kunenepa.
Maantibayotiki
Antioxidants, omwe amatchedwanso lignans, ali ndi mbewu zambiri za fulakesi. Ngakhale alibe kulumikizana ndi kuwonda, amasintha magwiridwe antchito amthupi momwe thupi lanu limatenthera mafuta. Lignans amaperekanso chithandizo chamagulu ndi kuteteza motsutsana ndi zopitilira muyeso zaulere.
Kodi mungadye bwanji nthonje?
- Fukani mbewu zina za mbewu pa phala lozizira. Muthanso kusakaniza ndi phala yotentha ngati oatmeal.
- Muthanso kuwonjezera supuni imodzi ya mbewu za fulakesi ku smoothie yanu.
- Muthanso kugwiritsa ntchito mafuta amafuta kuti apange omega-3 vinaigrette pa saladi iliyonse.
- Gwiritsani ntchito nthomba mu tuna, nkhuku, kapena kuvala saladi.
- Sakanizani msuzi ndi supuni ya mbewu za fulakesi. Adzakupatsani kununkhira pang'ono kwa mtedza ndikumveka kokoma.
- Onetsetsani nyemba za fulakesi mu casserole, chili, kapena mphodza.
- Onjezani mbewu za fulakesi ku batter muffin, buledi, makeke, ndi makeke.
Ubwino wina wa mbewu za fulakesi
- Alibe cholesterol ndipo motero amakhalanso abwino pamtima.
- Ndi magwero abwino a fiber, amathandizira kugaya komanso kupewa kudzimbidwa.
- Mbeu za fulakesi zili ndi zakudya zina zochepa, kuwonjezera pa mapuloteni, magnesium, calcium, phosphorous, omega 3, ndi lignin.
- Kudya mbewu za fulakesi pafupipafupi ndikwabwino pakhungu.
- Mbeu za fulakesi zimatetezeranso khansa komanso zimapangitsa kuti muchepetse kunenepa.
- Lignans omwe amapezeka mwa iwo amathandizira kulimbana ndi kuchuluka kwa estrogen. Izi zimathandizanso kuti mukhale ndi mahomoni oyenera.
- Mbeu za fulakesi zimalimbikitsanso tsitsi labwino.
- Amakhudzidwanso ndi kuchepa kwa matenda oopsa.
- Ali otsika mu LDL (lipoproteins) kapena cholesterol choipa.
Zopindulitsa
Monga tanena kale, maubwino obisala ndi ochepa. Izi zimawonedwa ngati zakudya zabwino kwambiri, zomwe zikutanthauza kuti ali ndi zinthu zambiri zathanzi, zomwe zimawapangitsa kukhala ofunikira pazakudya zathu za tsiku ndi tsiku. Timakambirana maubwino awa pansipa.
Mbeu za fulakesi zili ndi omega-3 fatty acids ambiri
Omega-3 fatty acids ndi mafuta ofunikira omwe thupi lanu liyenera kugwira ntchito bwino, ndipo mbewu za fulakesi ndizo magwero abwino a izi. Mbeu izi zimakhala ndi alpha-linolenic acid kapena ALA, womwe ndi mtundu wa omega-3 fatty acid womwe umazikidwa makamaka pazomera. ALA sichipangidwa mwachilengedwe ndi thupi lanu, chifukwa chake muyenera kuchipeza kuchokera kuzinthu zakunja monga chakudya chomwe mumadya.
Kafukufuku apeza kuti kumwa kwa ALA kumalumikizidwa ndi chiopsezo chotsika chamatenda amtima ndi zikwapu.
Mbeu za fulakesi zili ndi michere yambiri
Mitengo ya fulakesi ndi imodzi mwazomera zakale kwambiri ndipo ili ndi mitundu iwiri: bulauni ndi golide. Komabe, zonsezi ndizopatsanso thanzi. Ngakhale supuni imodzi yokha ya mbewu ya fulakesi ili ndi ma calories pafupifupi 37, magalamu 1.3 a mapuloteni, magalamu awiri a chakudya, magalamu 1.9 a fiber, magalamu atatu a mafuta, ma gramu 0.3 a mafuta, 8% ya RDI ya vitamini B1., 2% ya RDI ya vitamini B6, 2% ya RDI ya folate, 2% ya RDI yachitsulo, 2% ya RDI ya calcium, 7% ya RDI ya magnesium ndi michere yambiri.
Mafinya Amatha Kuchepetsa Kuopsa kwa Khansa
Mbeu ya fulakesi ndi yolemera kwambiri ndi ma lignans, omwe ndi mbewu zomwe zimakhala ndi estrogen komanso antioxidant. Onsewa amadziwika kuti amachepetsa chiopsezo chotenga mitundu yosiyanasiyana ya khansa ndipo amathandizanso kwambiri pakukhalitsa ndi thanzi labwino. Lignan yomwe ili ndi mbewu ya fulakesi imapitilira kasanu ndi kawiri poyerekeza ndi zakudya zina zamasamba.
Kafukufuku wasonyeza kuti kumwa mbewu za fulakesi tsiku lililonse kumatha kubweretsa chiopsezo chochepa chokhala ndi khansa ya m'mawere, kansa ya prostate, khansa yam'matumbo, ndi khansa yapakhungu. Kwa awiri omaliza, kafukufuku wina amafunika.
Mbeu za fulakesi zimachepetsa kuthamanga kwa magazi
Mwa zabwino zambiri za mbewu za fulakesi, imodzi ndikuti amatha kuthandizira kuthamanga kwa magazi. Kafukufuku wina adapeza kuti iwo omwe amadya magalamu 30 a mbewu za fulakesi tsiku lililonse kwa miyezi isanu ndi umodzi adachepetsa kuthamanga kwa magazi ndi 10 mmHg, pomwe kuthamanga kwawo kwa diastolic kunatsika ndi 7 mmHg. Kwa anthu omwe anali kumwa kale magazi, kutsika kwa magazi kunali kocheperako.
Mbeu za fulakesi zili ndi mapuloteni apamwamba kwambiri.
Mbeu ya fulakesi ili ndi mapuloteni ambiri azomera zapamwamba omwe ali ndi asidi a glutamic, aspartic acid, ndi amino acid. Kafukufuku wosiyanasiyana wasonyeza kuti mapuloteni ofiira amatha kusintha ndikulimbitsa chitetezo cha mthupi, kuteteza kukula kwa zotupa, kuchepetsa kuchuluka kwama cholesterol, komanso kukhala ndi zida zowononga.
Mbeu za fulakesi zimatha kutsitsa cholesterol
Ubwino wa mbewu za fulakesi umaphatikizapo kuthekera kwawo kukonza mafuta m'thupi. Kafukufuku wopangidwa mwa anthu omwe ali ndi cholesterol yambiri adapeza kuti omwe amadya ufa wothira tsiku lililonse kwa miyezi itatu amakhala ndi cholesterol m'munsi mpaka 17%, pomwe cholesterol choipa cha LDL chidachepetsedwa pafupifupi 20%.
Kafukufuku wina adapeza kuti anthu omwe ali ndi matenda ashuga adakumana ndi kuchuluka kwa 12% kwama cholesterol abwino a HDL pomwe amatenga supuni ya ufa wothira tsiku lililonse kwa mwezi umodzi. Izi zikutanthauza kuti mbewu za fulakesi ndizabwino kwambiri kwa anthu omwe ali ndi matenda amtundu wa 2.
Mbeu za fulakesi zingathandize kuchepetsa thupi ndi kuwongolera
Ubwino wopezeka pakuchepetsa thupi ndi mwayi wina wophatikiza mbewu zabwino kwambiri ngati gawo la chakudya chanu cha tsiku ndi tsiku. Ngati mukufuna kuonda, mbewu za fulakesi zitha kukhala zokhwasula-khwasula zomwe zimakonda chifukwa zimatha kukuthandizani kuti musakhale ndi njala.
Zotsatira zoyipa za mbewu za fulakesi
Ngakhale maubwino a mbewu za fulakesi ndi ambiri, sangakhale a aliyense. Mwachitsanzo, anthu omwe ali ndi matenda opweteka a m'mimba (IBD) kapena matenda opweteka a m'mimba (IBS) ayenera kukhala kutali ndi mbewu za fulakesi. Izi ndichifukwa choti amatha kukhala ngati mankhwala ofewetsa tuvi tolimba ndi kukwiyitsa makoma am'matumbo, omwe angayambitse kutupa ndipo, nthawi zina zovuta, ngakhale kutuluka magazi.
Amanenanso kuti omwe akukumana ndi vuto la mahomoni kapena endometriosis sayenera kudya mbewu za fulakesi chifukwa amatha kutengera zotsatira za estrogen mthupi.
Chidule
Mbeu za fulakesi ndi mbewu zabwino kwambiri zomwe zimapindulitsa kwambiri paumoyo wanu wonse komanso zingakuthandizeninso kuti muchepetse kunenepa. Amapereka zakudya zambiri m'thupi, motero amalimbitsa chitetezo cha mthupi ndikuletsa kukula kwa matenda osiyanasiyana. Gawo labwino kwambiri ndiloti amatha kudyedwa m'njira zosiyanasiyana, zathunthu kapena zapansi.
Komabe, nkofunikira kuzindikira kuti awa sachita zozizwitsa. Muyenera kuonetsetsa kuti mukudya bwino komanso muzichita masewera olimbitsa thupi pafupipafupi ngati mukufuna kuchepetsa thupi.
Mafunso Ofunsidwa Kawirikawiri (FAQ)
Q. Kodi phindu la nthonje ndi chiyani?
Yankho: Ma lignans ndi omega 3 fatty acids omwe amapezeka munthumba za fulakesi amathandiza kuchepetsa kuthamanga kwa magazi ndikupewa kudya mopitirira muyeso. Kuphatikiza apo, ndilobwino pakhungu komanso limakhala ndi zotsutsana ndi khansa. Q. Kodi tingadye mbewu za fulakesi zosaphika?
A: Inde, tingathe. Komabe, ayenera kutafunidwa bwino asanameze. Q. Kodi fulakesi ndi yabwino yochepetsera thupi?
Yankho: Mbeu ya fulakesi itha kukhala bonasi yowonjezerapo pakuchepetsa chifukwa chopezeka ndi ulusi, mafuta athanzi, komanso chuma chawo chokwanira. Q. Kodi zodzikongoletsera zimakuthandizani kutaya mafuta am'mimba?
Yankho: Ayi, mbewu za fulakesi sizingakuthandizeni kuchepetsa mafuta m'mbali iliyonse ya thupi. Izi zikunenedwa, musayesenso kuchepetsa mabala, chifukwa zingakhale zosavomerezeka kwambiri. Q. Kodi mbewu za fulakesi yaiwisi ndi zakupha?
Y: Mbeu za fulakesi yaiwisi sizili ndi poizoni. Ngati simukugwirizana ndi mbewu za fulakesi zosaphika, mutha kuziwotcha kutentha pang'ono, kuziphwanya ndikuzidya. Anthu omwe ali ndi IBS ndi mavuto ena am'mimba amayenera kufunsa dokotala kapena katswiri wazakudya asanadye mbewu za fulakesi zosaphika.
Zamkatimu
- Mbeu za fulakesi zolemera
- Momwe mungatengere mbewu za fulakesi
- Ndi nyemba zingati za fulakesi zomwe muyenera kuchepetsa thupi?
- Momwe mungadye mbewu za fulakesi
- Momwe mungamere nyemba za fulakesi
- Momwe mungatengere nthangala za fulakesi kudzimbidwa
- Katundu wa nthamza
- Zakudya zamagetsi
- Mafuta ofunikira
- Mapuloteni
- Maantibayotiki
- Kodi mungadye bwanji nthonje?
- Ubwino wina wa mbewu za fulakesi
- Zopindulitsa
- Mbeu za fulakesi zili ndi omega-3 fatty acids ambiri
- Mbeu za fulakesi zili ndi michere yambiri
- Mafinya Amatha Kuchepetsa Kuopsa kwa Khansa
- Mbeu za fulakesi zimachepetsa kuthamanga kwa magazi
- Mbeu za fulakesi zili ndi mapuloteni apamwamba kwambiri.
- Mbeu za fulakesi zimatha kutsitsa cholesterol
- Mbeu za fulakesi zingathandize kuchepetsa thupi ndi kuwongolera
- Zotsatira zoyipa za mbewu za fulakesi
- Chidule
- Mafunso Ofunsidwa Kawirikawiri (FAQ)
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