Cov zaub mov zoo rau lub cev muaj txiaj ntsig - flaxseeds

Flaxseeds yog cov noob daj lossis xim av uas yog los ntawm tsob ntoo flax. Lawv muaj qhov hnyav me me, txiv ntoo ua tsw thiab yog nplua nuj hauv fiber ntau thiab ntau yam ntawm lwm yam as-ham. Cov av hauv av tau yooj yim kom zom thiab yuav muab ntau cov as-ham ntau dua tag nrho cov noob, uas tuaj yeem hla dhau ntawm koj qhov kev zom zaub mov undigested.

Flaxseed roj tuaj ntawm cov noob flax.

VIM LI CAS THIAJ LI ZOO RAU KOJ

Flaxseeds muaj fiber ntau, cov vitamins, cov zaub mov, protein, zaub mov zoo rau lub cev, thiab tshuaj tua kab mob antioxidant uas pab tiv thaiv kev puas tsuaj ntawm tes

Flaxseeds yog qhov zoo ntawm soluble thiab insoluble fiber uas pab ua kom koj txoj hnyuv plab tsis tu ncua thiab tiv thaiv kom txhob cem quav. Flaxseeds kuj tseem yog qhov zoo ntawm:

• Cov vitamins B1, B2, thiab B6
• Tooj liab
• Phus Thas
• Hlau nplaum
• Mangas Yog Poj Ntsuam

Cov vitamins thiab minerals no pab txhawb koj lub zog, lub cev tsis muaj zog, cov kab mob hauv lub cev, pob txha, ntshav, lub plawv dhia, thiab ntau yam hauv lub cev.

Flaxseeds kuj tseem muaj cov omega-3s thiab omega-6s, uas yog cov tseem ceeb fatty acids. Cov no yog cov tshuaj uas koj lub cev xav tau kev ua haujlwm tab sis tsis tuaj yeem ua nws tus kheej. Koj yuav tsum tau txais los ntawm tej zaub mov zoo li nqaij nruab deg thiab flaxseeds.

Cov roj, xws li cov roj canola thiab cov roj muaj roj, muaj cov roj ntsha zoo ib yam li roj flax. Tab sis flax roj muaj ntau dua. Ib sab ntawm cov nqaij nruab deg, cov roj flax yog qhov zoo tshaj plaws ntawm omega-3 fatty acids. Noj flaxseeds tuaj yeem pab txhawb koj omega-3s. Txawm li cas los xij, hom tseem ceeb ntawm omega-3 pom hauv flaxseeds yog qhov siv tsis tau tsawg dua li cov hom pom hauv cov nqaij nruab deg.

Ib nrab ntawm cov flaxseed calories yog los ntawm cov rog. Tab sis qhov no yog cov rog rog uas yuav pab koj "roj (cholesterol) zoo." Cov nyiaj me me yuav tsis tiv thaiv kev tswj qhov hnyav.

Kev siv cov flaxseeds tau pom tias kom txo cov qib roj cholesterol. Cov kws tshawb nrhiav tau saib seb puas xav noj ntau ntawm cov tseem ceeb fatty acids uas muaj nyob hauv flaxseeds yuav txhim kho cov ntshav siab, ntshav qab zib, kev noj qab haus huv, thiab lwm thaj chaw.

Yog tias koj npaj yuav haus cov flaxseeds lossis flax roj ua ntu zus, tham nrog koj tus kws kho mob. Nws yuav cuam tshuam li cas qee yam tshuaj ua haujlwm.

YUAV UA LI CAS TUS NEEG YUAV TAU

Flaxseeds tuaj yeem muab ntxiv rau lossis pleev rau yuav luag txhua yam zaub mov. Qee cov cereals, xws li raisin bran, tam sim no tuaj nrog flaxseeds twb sib xyaw hauv.

Kev sib tsoo tag nrho cov noob yuav pab kom koj tau cov khoom noj kom ntau. Txhawm rau ntxiv flaxseeds rau koj cov zaub mov noj, ntxiv av flax rau:

• Pancakes, Fabkis ci, lossis lwm yam kev ci ci
• Smoothies, yogurt, lossis cereals
• Kua zaub, zaub nyoos, lossis tais diav
• Kuj siv nyob rau hauv qhov chaw ntawm qhob cij crumbs

QHOV TWG LOS MUS NRHIAV FLAXSEEDS

Flaxseeds yuav tau online lossis ntawm ib lub khw muag khoom noj khoom haus huv. Ntau lub khw muag khoom noj loj kuj nqa cov flaxseeds hauv lawv cov khoom noj khoom haus hauv ntuj lossis organic.

Tsuas yog yuav ib lub hnab lossis ntim ntawv ntawm flaxseeds nyob rau hauv tag nrho, tawg, lossis milled daim ntawv, nyob ntawm seb qhov kev ntxig koj nyiam. Koj tuaj yeem yuav roj flaxseed.

Txav deb ntawm flaxseeds nyoos thiab unripe.

Cov zaub mov zoo rau lub cev - pluas noj pluas noj; Cov khoom noj muaj txiaj ntsig zoo ntawm cov noob - flax noob; Cov zaub mov zoo rau kev noj qab haus huv - linseeds; Cov khoom noj txom ncauj zoo - flaxseeds; Noj zaub mov zoo - flaxseeds; Kev nyab xeeb - flaxseeds

Khalesi S, Irwin C, Schubert M. Flaxseed kev noj haus tuaj yeem txo cov ntshav siab: kev tshuaj xyuas ib puag ncig thiab ntsuas kev soj ntsuam ntawm kev tswj hwm uas tau tswj hwm. J NutrCov. Xyoo 2015; 145 (4): 758-765. PMID: 25740909 pubmed.ncbi.nlm.nih.gov/25740909/.

Parikh M, Netticadan T, Pierce GN. Flaxseed: nws cov khoom xyaw bioactive thiab lawv cov txiaj ntsig kev mob plawv. Am J Physiol Lub Plawv Circ PhysiolCov. 2018; 314 (2): H146-H159. PMID: 29101172 pubmed.ncbi.nlm.nih.gov/29101172/.

Vannice G, Rasmussen H. Txoj haujlwm ntawm lub tsev kawm txuj ci kev noj haus thiab kev noj haus: kev noj haus cov roj ntsha rau cov neeg laus noj qab nyob zoo. J Acad Txiv Neeg Noj TsiajCov. Xyoo 2014; 114 (1): 136-153. PMID: 24342605 pubmed.ncbi.nlm.nih.gov/24342605/.

• Kev noj haus