Bakeng sa ba baholo ba bararo ba Maamerika ba nang le khatello e matla ea mali , ho eketsa fatše likheo tsa lijo li ka thusa. Ho feptjoa ho tloha limela tsa Linum usitatissimum , li-flaxseed li na le lintho tse 'maloa tse kang alpha-linolenic acid (mofuta oa omega-3 fatty acid), fiber le lignans.
Li-flaxseed li fumaneha ka mefuta e fapaneng, ho kopanyelletsa le peo e feletseng kapa e fatše le oli e tsoetseng pele.
Ka linako tse ling li nkoa ka foromo ea tlatsetso, oli e tsoetseng pele e na le li-alpha-linolenic acid (le ka linako tse ling lignans). Kaha li-flaxseed tse ngata li ka ba thata ho cheka, peo e lokela ho ba phofo pele e e ja.
Ke Hobane'ng ha Flaxseed e Lokela ho Sebelisa Mathata a Phahameng ea Mali?
Alpha-linolenic acid e nahanoa hore e phetha karolo ea bohlokoa ho liphellong tse ka khonehang khatellong ea mali. Ha e le hantle, lipatlisiso tse ling li amana le li-alpha-linolenic acid li kenngoa ka kotsi e fokotsang ea khatello e phahameng ea mali.
Lesebelisoa tse fatiloeng li ka boela tsa thusa ho tlisa khatello ea mali fatše. Ho na le bopaki bo bong ba hore ho kenngoa ha fiber ho ka thusa ho loantša khatello e matla ea mali ka karolo e itseng ka ho sireletsa khahlanong le endothelial ho se sebetse (e leng, ho se tloaelehang ha lisele tse kenyang methapo ea mali).
Ho phaella moo, lignans tse foxseed li ka thusa ho fokotsa khatello ea mali. Ho nahanoa hore mofuta oa phytoestrogen , lignans e laola khatello ea mali ka karolo e 'ngoe ka ho hlahisa liphello tsa antioxidant.
Phuputso e mabapi le ho pota-potiloe ke khatello e phahameng ea mali
Ho tlatsetsa lijo tsa hau ka li-flaxseed ho ka etsa hore ho fokotsehe ho hoholo ha khatello ea mali ea systolic le diastolic, ho ea ka tlaleho e phatlalalitsoeng ho Clinical Nutrition ka 2016.
Bakeng sa tlaleho ena, bafuputsi ba ile ba hlahloba liteko tse 15 tse hatisitsoeng tse neng li hatisoa pele (ka karolelano ea batho ba 1 302) tse ileng tsa leka liphello tsa tlatsetso ea li-flaxseed khatello ea mali.
Tlhahlobo ea bona e ile ea etsa qeto ea hore ho ja li-flaxseed libeke tse fetang 12 ho bile le phello e kholo khatellong ea mali ho feta ho sebelisoa ha lihlahisoa tsa li-flaxse ka libeke tse ka tlaase ho 12.
Bangoli ba tlaleho ba fumane hape hore le hoja tšebeliso ea phofo ea folaxe e entse hore ho be le ho fokotseha ho matla khatellong ea mali (e leng palo e phahameng ka ho bala khatello ea mali), tšebeliso ea oli ea folaxe ha ea ka ea etsoa. Leha ho le joalo, phofo ea folaxe le oli ea foxse e ile ea bonahala e fokotsa khatello ea mali ea diastolic (nomoro e ka tlaase ho 'maloa). Lisebelisoa tsa Lignan ha lia ka tsa fokotsa khatello ea mali.
Tlalehong e 'ngoe, e phatlalalitsoeng ho Journal of Nutrition ka 2015, bafuputsi ba ile ba hlahloba lithuto tse 11 tse hatisitsoeng tse fetileng' me ba fumana hore tšebeliso ea li-flaxseed ka libeke tse fetang 12 e ile ea fella ka ho fokotsa hanyenyane khatello ea mali ea systolic le diastolic.
Litla-morao
Batho ba bang, li-flaxseed li ka baka bohloko ba mpeng, bloating, ho pata, letšollo le ho nyeheloa ke pelo, haholo-holo ha ho nkoa haholo kapa ka metsi a sa lekaneng (joaloka li-fiber tse ling tse tlatsetsang).
Kaha li-flaxseed li ka fokotsa khatello ea mali, haeba u sebelisa khatello ea mali-ho fokotsa meriana, ikopanya le ngaka pele u chesa li-flaxseed.
Basali ba nang le bokhachane kapa ba anyesang ba lokela ho qoba li-flaxseeds, kaha li ka 'na tsa e-ba le liphello tse bohloko tsa hormonal.
Li-NIH li lemosa hore li-flaxseeds ha lia lokela ho jeoa tse tala kapa tse sa butsoang, ka lebaka la lik'hemik'hale tse nang le chefo. Litsebi tse ling li fana ka maikutlo a ho thibela ho sebelisoa ho fokotsa ligrama tse 50 (kapa lipolepo tse 5 tsa li-flaxse tse feletseng) ka letsatsi.
The Bottom Line
Ho na le lintho tse ngata tseo u ka li etsang ho fokotsa khatello ea mali ka tlhaho, joaloka ho ikoetlisa kamehla, ho laola letsoai, ho boloka boima ba 'mele, le ho fokotsa joala le caffeine. Ha ho ntse ho hlokahala lipatlisiso tse eketsehileng pele marang-rang a ka khothalletsoa ho laoloa ke khatello ea mali, ho ka etsahala hore ho eketsa lisebelisoa ho lijo tsa hau ho ka ntlafatsa bophelo ba hau.
Ntle le ho ka fokotsa khatello ea mali, foxseed e ka thusa ho khaola k'holeseterole le ho boloka tsoekere ea mali ho hlahloba (ntho e ka 'nang ea thusa ho sireletsa khahlanong le lefu la tsoekere). E-ba le bonnete ba hore u ka bua ka liphetoho leha e le life tsa tsamaiso ea hau le mofani oa hao oa tlhokomelo ea mantlha, 'me hlokomela hore folaxe ha ea lokela ho sebelisoa e le sebaka sa tlhokomelo e tloaelehileng ea khatello e phahameng ea mali.
E le ho matlafatsa lijo tsa hau tsa ho ja lijo, leka ho eketsa mobu o lekaneng oa lijo tse kang yogurt, sopho, salade, smoothies, lijo-thollo tsa hoseng le oatmeal. U ka boela oa li eketsa ho li-muffin kapa bohobe bo phehollang pele u baka.
Lisebelisoa:
> Khalesi S, Irwin C, Schubert M. Letšolo le sebelisoang le ka fokotsa khatello ea mali: tlhahlobo e hlophisitsoeng le ho hlahloba liteko tse laoloang. J Nutriti. 2015 Moq; 145 (4): 758-65.
> Ursoniu S, Sahebkar A, Andrica F, et al. Liphello tsa lisebelisoa tsa li-flaxseed khatellong ea mali: Tlhahlobo e hlophisitsoeng le tlhahlobo ea liteko tsa taolo ea taolo ea taolo. K'homphieutha ea Kliniki. 2016 Jun, 35 (3): 615-25.
> Boikarabello: Boitsebiso bo boletsoeng setšeng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.