Koj Puas Yuav Tsum Noj Cov Noob Flax lossis Cov Roj Yog Tias Koj Muaj Ntshav Qab Zib?

Zoo Siab

• Khoom noj khoom haus flaxseed
• Kev sib txawv ntawm cov noob flax thiab roj flaxseed
• Cov txiaj ntsig ntawm kev noj cov noob flax thiab roj flaxseed yog tias koj muaj ntshav qab zib
• Cov noob flax yuav txhawb cov ntshav qab zib kom tswj
• Cov noob flax thiab roj flaxseed tuaj yeem txhim kho cov tshuaj insulin
• Tej zaum yuav txo koj txoj kev pheej hmoo mob plawv
• Muaj peev xwm nqes ntawm kev noj cov noob flax thiab roj flaxseed
• Yuav ua li cas ntxiv rau lawv rau koj cov zaub mov noj
• Hauv qab kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

30 lab cov tib neeg nyob nrog cov mob ntshav qab zib nyob hauv Tebchaws Meskas, thiab ntau dua ob zaug ntawm ntau tus neeg nyob nrog tus kabmob ntshav qab zib - nrog cov lej muaj tsis tu ncua (,).

Cov noob flax - thiab roj flaxseed - khav theeb ntau yam kev txhawb nqa kev noj qab haus huv nrog lub peev xwm los txo cov ntshav qab zib cov ntshav thiab ncua kev txhim kho hom ntshav qab zib hom 2 ().

Tsab ntawv no xyuas cov txiaj ntsig thiab kev poob qis ntawm kev noj cov noob flax thiab cov roj flaxseed yog tias koj muaj ntshav qab zib.

Khoom noj khoom haus flaxseed

Cov noob flax (Linum usitatissimum) yog ib qho ntawm kev cog qoob loo hauv ntiaj teb. Lawv tau muab coj los cog rau lawv siv nyob rau hauv ob qho tib si textile thiab zaub mov lag luam txij li 3000 B.C. ().

Cov noob suav nrog 45% roj, 35% carbs, thiab 20% cov protein thiab muaj cov yam ntxwv tsis zoo ntawm lub cev ().

Ib tablespoon (10 gram) ntawm tag nrho cov noob flax ntim ():

• Cov calories: 55
• Carbs: 3 grams
• Fiber ntau: 2,8 grams
• Cov protein ntau: 1,8 grams
• Rog: 4 grams
• Omega-3 fatty acid: 2,4 grams

Cov noob flax yog qhov zoo tshaj plaws cog ntawm omega-3 fatty acid alpha-linolenic acid (ALA), cov roj ntsha uas tseem ceeb uas koj yuav tsum tau txais los ntawm cov zaub mov, vim tias koj lub cev tsis tuaj yeem tsim nws.

Lawv tseem muaj cov omega-6 fatty acids uas txaus los muab qhov zoo tshaj omega-6 rau omega-3 ntawm 0.3 txog 1 ().

Lawv cov carb cov ntsiab lus muaj feem ntau ntawm fiber ntau - ob qho tib si soluble thiab insoluble yam.

Soluble fiber ntau ua rau lub cev khov heev thaum tov nrog dej, pab tswj cov ntshav qab zib. Ntawm qhov tod tes, insoluble fiber - uas tsis yog dej-soluble - ua los ntawm kev nce cov quav ntau, pab tiv thaiv kom tsis txhob cem quav ().

Thaum kawg, flax noob muaj qhov tseem ceeb ntawm kev zom zaub mov, muaj txiaj ntsig zoo protein thiab cov amino acid profile piv rau cov kua taum (,).

Kev sib txawv ntawm cov noob flax thiab roj flaxseed

Flaxseed roj yog muab rho tawm los ntawm cov noob flax qhuav, los ntawm nias lawv lossis daws cov kuab tshuaj.

Yog li, flaxseed roj muaj qhov tseeb ntawm flax noob 'cov ntsiab lus rog, qhov uas nws cov protein thiab cov ntsiab lus carb yog tsis muaj nyob - txhais tau tias nws kuj tsis muab cov fiber.

Piv txwv li, 1 tablespoon (15 ml) ntawm flaxseed roj muab 14 grams ntawm cov rog thiab 0 grams protein thiab carbs ().

Ntawm qhov tod tes, tib cov nqi ntawm tag nrho cov noob flax muaj 4 gram ntawm cov rog, 1.8 grams protein, thiab 3 grams carbs ().

Txawm li cas los xij, vim nws cov rog siab dua, cov roj flaxseed muab cov nqi ntau dua ntawm ALA dua li cov noob (,).

Cov noob flax thiab cov roj flaxseed yog cov nroj tsuag zoo tshaj plaws ntawm omega-3 fatty acids, feem ntau yog ALA. Cov noob flax yog tshwj xeeb tshaj yog muaj txiaj ntsig, vim lawv kuj muab cov txiaj ntsig zoo ntawm cov protein thiab fiber.

Cov txiaj ntsig ntawm kev noj cov noob flax thiab roj flaxseed yog tias koj muaj ntshav qab zib

Ob lub noob flax thiab roj flaxseed tau pom tias muaj cov txiaj ntsig zoo rau ntshav qab zib, vim lawv yuav txhim kho ntau yam ntawm nws cov kev pheej hmoo.

Cov noob flax yuav txhawb cov ntshav qab zib kom tswj

Tswj cov ntshav qab zib kom ntshav qab zib yog qhov tseem ceeb rau cov neeg muaj ntshav qab zib, thiab cov fiber ntau ua lub luag haujlwm tseem ceeb hauv kev ua tiav.

Vim tias lawv cov ntsiab lus muaj fiber ntau, cov noob flax yog suav tias yog cov zaub mov muaj txiaj ntsig glycemic. Qhov no txhais tau tias haus lawv yuav tsis nce koj cov ntshav qab zib kom tsawg thiab ua rau lawv nce ntxiv mus, txhawb kev tswj ntshav qab zib.

Cov nyhuv no tuaj yeem qee vim yog lawv cov fiber ntau cov ntsiab lus, tshwj xeeb cov leeg cov pos hniav, uas ua rau kev zom zaub mov qeeb thiab txo qhov nqus ntawm qee yam as-ham zoo li qab zib (,).

Ib txoj kev tshawb nrhiav 4 lub lim tiam hauv 29 cov neeg muaj mob ntshav qab zib hom 2 pom tias haus 10 gram ntawm cov flaxseed hmoov ib hnub ua rau cov ntshav qab zib yoo li 19.7%, piv nrog pawg tswj ().

Ib yam li ntawd, hauv kev tshawb nrhiav 3-lub hlis hauv 120 tus neeg muaj ntshav qab zib hom 2, cov neeg uas noj 5 flax ntawm cov pos hniav txhua hnub nrog lawv cov zaub mov tau yoo cov ntshav qab zib kom tsawg txog 12%, piv nrog pawg tswj hwm ().

Dab tsi ntxiv, kev kawm 12 lub lis piam rau cov neeg muaj ntshav qab zib - cov uas muaj qhov pheej hmoo ntawm kev mob ntshav qab zib hom 2 - tau pom zoo sib xws rau cov neeg uas noj 2 diav (13 gram) ntawm cov noob flax hauv av txhua hnub ().

Txawm hais tias flax cov noob zoo li tau txais txiaj ntsig los tswj cov ntshav qab zib, kev tshawb fawb qhia tau tias tsis tuaj yeem hais rau cov roj flaxseed (,).

Cov noob flax thiab roj flaxseed tuaj yeem txhim kho cov tshuaj insulin

Cov tshuaj insulin yog yam tshuaj uas tswj ntshav qab zib.

Yog tias koj lub cev muaj qhov nyuaj los teb rau insulin, nws yuav tsum muaj ntau dua nws los txo koj cov ntshav qab zib kom qis. Qhov no hu ua insulin tsis kam, thiab nws yog qhov txaus ntshai rau hom ntshav qab zib 2 ().

Meanwhile, insulin rhiab heev hais txog qhov rhiab koj lub cev ntau npaum li cas rau insulin. Txhim kho nws tuaj yeem pab tiv thaiv thiab kho hom ntshav qab zib hom 2 ().

Cov noob flax muaj qhov muaj txiaj ntsig ntau ntawm lignan, uas ua raws li lub zog ua kom muaj zog. Antioxidants ntseeg ntseeg txhim kho insulin rhiab heev thiab maj mam txhim kho ntshav qab zib (,).

Cov lignans hauv cov noob flax feem ntau muaj secoisolariciresinol diglucoside (SDG). Cov kev tshawb fawb tsiaj qhia tias SDG muaj lub peev xwm los txhim kho insulin rhiab heev thiab ncua kev loj hlob ntawm ob hom 1 thiab 2 mob ntshav qab zib (,,).

Tseem, kev tshawb nrhiav tib neeg tsis tau lees tias cov nyhuv no, thiab kev tshawb fawb ntxiv yog xav tau (,).

Ntawm qhov tod tes, ALA los ntawm cov roj flaxseed kuj tau txuas rau kev txhim kho insulin rhiab hauv tsiaj thiab tib neeg.

Qhov tseeb, ib txoj kev tshawb nrhiav 8 lub lis piam hauv 16 cov neeg rog nrog pom kev nce ntawm insulin rhiab heev tom qab lawv tau txais koob tshuaj ALA txhua hnub hauv daim ntawv ntxiv ().

Zoo sib xws, kev tshawb fawb ntawm cov nas nrog insulin tsis kam pom tias ntxiv nrog cov roj flaxseed txhim kho cov roj insulin muaj kev cuam tshuam los ntawm qhov sib txawv, txhais tau tias qhov ntau dua qhov koob tshuaj, ntau dua kev txhim kho (,,).

Tej zaum yuav txo koj txoj kev pheej hmoo mob plawv

Ntshav qab zib yog qhov pheej hmoo ua rau mob plawv thiab mob hlab ntsha tawg, thiab ob lub noob flax thiab roj flaxseed tau pom los pab tiv thaiv cov xwm txheej no rau ntau yam, nrog rau lawv cov fiber, SDG, thiab ALA cov ntsiab lus (,,).

Soluble fibers zoo li cov mucilage ntawm cov pos hniav hauv cov noob flax muaj cov roj-txo cov khoom.

Qhov ntawd yog vim lawv lub peev xwm los tsim cov tshuaj zoo li gel cuam tshuam rau cov rog metabolism, yog li ua kom cov roj (cholesterol) nqus tsawg dua ().

Ib txoj kev tshawb nrhiav 7-hnub hauv 17 tus neeg pom tias flaxseed fiber ntau cov roj cholesterol tag nrho los ntawm 12% thiab LDL (tsis zoo) cov roj (cholesterol) los ntawm 15%, piv nrog pawg tswj hwm ().

Tsis tas li ntawd, flax noob 'lub lignan SDG lub luag haujlwm yog ob qho tshuaj antioxidant thiab phytoestrogen - tsob nroj-cog paj ntoo uas cuam tshuam cov tshuaj hormones estrogen.

Thaum antioxidants muaj cov roj (cholesterol) ua rau txo qis, phytoestrogens ua lub luag haujlwm tseem ceeb hauv kev txo cov ntshav siab (, 30).

Ib lub sijhawm kawm 12-lub lim tiam hauv 30 tus txiv neej uas muaj ntshav siab cov roj (cholesterol) nyob siab tau txiav txim siab tias cov uas tau 100GG ntawm SDG tau poob qis hauv LDL (cov rog) cov qib roj cholesterol, piv nrog pawg tswj hwm ().

Thaum kawg, omega-3 fatty acid ALA kuj muaj hwj chim los tiv thaiv kev mob.

Kev tshawb fawb qhia tau tias nws yuav pab kho - thiab tseem regress - txhaws ntshav, uas yog qhov muaj feem yuav mob stroke (,).

Dab tsi ntxiv, kev tshawb fawb nyob rau hauv cov neeg muaj ntshav siab tau pom cov txiaj ntsig zoo thaum cov neeg koom nrog noj li 4 diav (30 grams) ntawm cov noob taum ib hnub.

Lawv pom tias qhov txo qis ntawm 10-15 hli Hg thiab 7 hli Hg hauv systolic thiab diastolic ntshav siab (tus lej saum toj thiab hauv qab ntawm kev nyeem ntawv), feem, piv nrog cov pawg tswj hwm (,).

Cov noob flax thiab roj flaxseed yog nplua nuj nyob hauv cov tshuaj fiber ntau, ALA, thiab SDG, tag nrho cov no yuav txo qis kev mob plawv thiab txhim kho cov ntshav qab zib tswj thiab insulin rhiab heev.

Muaj peev xwm nqes ntawm kev noj cov noob flax thiab roj flaxseed

Txawm hais tias cov noob flax thiab cov roj flaxseed muaj ntau cov txiaj ntsig kev noj qab haus huv, lawv tuaj yeem cuam tshuam nrog qee yam tshuaj uas siv los tswj ntshav qab zib thiab cov roj (36).

Qhov no tshwj xeeb tshaj yog siv rau cov roj flaxseed, vim tias nws muaj cov ntsiab lus ntau dua omega-3.

Piv txwv, omega-3 fatty acids muaj cov ntshav ua rau lub zog, uas yuav ua rau cov nyhuv ntshav ntxiv, xws li tshuaj aspirin thiab warfarin, uas yog siv los tiv thaiv cov ntshav txhaws ().

Tsis tas li, omega-3 fatty acids pabcuam ntawm nomtswv yuav cuam tshuam nrog kev cai ntshav qab zib los ntawm kev txo cov ntshav qab zib.

Qhov no txhais tau tias lawv tuaj yeem txo cov ntshav qab zib ntau dhau, xav tau kev kho kom haum rau koj qhov ntau thiab tsawg ntawm cov tshuaj muaj ntshav qab zib.

Tseem, omega-3 fatty acids uas yog hauv cov noob flax lossis roj flaxseed ntxiv yuav ua rau qee cov tshuaj txo cov roj (cholesterol) zoo dua (36).

Txawm li cas los xij, koj yuav tsum sab laj nrog koj tus kws kho mob ua ntej ntxiv cov noob flax lossis roj flaxseed rau koj cov kev niaj hnub.

Noj cov noob flax lossis roj flaxseed tuaj yeem cuam tshuam nrog cov tshuaj uas siv los tswj cov ntshav qab zib thiab ntshav cov qib roj. Yog li, koj yuav tsum ceev faj ua ntej siv lawv.

Yuav ua li cas ntxiv rau lawv rau koj cov zaub mov noj

Flax noob thiab flaxseed roj yog yooj yim heev los ua noj nrog. Lawv tuaj yeem noj cov hmoov nplej tag nrho, zom, thiab roasted, lossis ua cov roj lossis hmoov nplej ().

Txawm li cas los xij, cov noob flax tag nrho tuaj yeem nyuaj rau kev zom, yog li sim ua kom tiav rau hauv av lossis zaws hom yog tias koj tab tom nrhiav lwm yam dua li cov roj.

Koj tseem tuaj yeem pom lawv hauv cov khoom lag luam khoom noj khoom haus ntau yam, xws li cov zaub mov ci, kua txiv, cov khoom noj siv mis, thiab txawm tias cov nqaij nyuj pias txiv (,).

Tsis tas li, koj tuaj yeem sib xyaw rau lawv yuav luag txhua yam koj ua noj, suav nrog ua tus neeg sawv cev rau cov kua zaub thiab kua ntses lossis hauv koj cov pleev xim sib xyaw rau ib qho zoo.

Ib txoj hauv kev yooj yim thiab qab tshaj plaws uas txaus siab rau flaxseeds yog los npaj cov flax crackers.

Nov yog qhov koj xav tau:

• 1 khob (85 grams) ntawm cov noob hauv av
• 1 tablespoon (10 grams) ntawm tag nrho cov noob flax
• 2 teaspoons ntawm dos hmoov
• 1 teaspoon ntawm qej hmoov
• 2 diav ntawm rosemary qhuav
• 1/2 khob (120 ml) dej
• de ntsev ntawm

Sib tov cov khoom xyaw qhuav hauv ib lub tais me. Tom qab ntawd nchuav dej rau nws thiab siv koj txhais tes los ua lub khob noom cookie.

Tso lub khob noom cookie ntawm ob daim ntawv parchment thiab yob nws rau koj cov tuab xav tau. Tshem cov feem ntawm cov ntawv parchment thiab txiav cov khob noom cookie ua plaub fab. Qhov no daim ntawv qhia yields txog 30 crackers.

Muab lub khob noom cookie tso rau ntawm daim ntawv ci thiab ci nws txog 350 ° F (176 ° C) rau 20-25 feeb. Cia nws txias thiab mam li muab rau lawv nrog qhov koj nyiam ntsaws.

Raws li rau flaxseed roj, koj tuaj yeem ntxiv nws rau kev hnav khaub ncaws thiab smoothies, los yog koj tuaj yeem nrhiav cov roj flaxseed tsiav tshuaj hauv khw muag khoom thiab hauv online.

Cov noob flax thiab roj flaxseed tuaj yeem noj tau tag nrho, hauv av, xws li cov roj, lossis hauv tsiav tshuaj, ntxiv rau ntxiv rau cov tais qab zib thiab savory zoo ib yam.

Hauv qab kab

Cov noob flax thiab cov roj flaxseed muaj ntau cov txiaj ntsig kev noj qab haus huv uas tuaj yeem pab cov neeg muaj ntshav qab zib ua kom tswj tau tus mob.

Vim tias lawv tau nplua nuj hauv fiber ntau, omega-3 fatty acids, thiab cov keeb tsim cov nroj tsuag tshwj xeeb, lawv tuaj yeem txhim kho ntshav qab zib kom tsis txhob muaj kab mob, muaj kev cuam tshuam insulin, thiab txo cov kev pheej hmoo rau mob plawv.

Txawm li cas los xij, koj yuav tsum nco ntsoov ua ntej siv lawv, vim tias lawv yuav cuam tshuam nrog lwm cov tshuaj noj rau kev kho mob ntshav qab zib.