Flaxseed roj: tshuaj muaj pes tsawg leeg, npe ntawm cov vitamins, daim ntawv thov

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Cov khoom muaj txiaj ntsig zoo tshaj plaws suav nrog cov roj linseed. Raws li nws cov tshuaj muaj pes tsawg leeg, nws yog nplua nuj nyob rau hauv cov vitamins, minerals thiab tseem ceeb fatty acids. Cov roj yog siv rau hauv kev tiv thaiv thiab kho cov kab mob plawv, hauv kev sib ntaus tawm tsam mob qog noj ntshav. Txhawb nqa nrog cov teeb meem hormonal xws li kev nyuaj siab, menopause, pab tswj kev coj khaub ncaws. Cia peb saib ze dua ntawm cov tshuaj muaj pes tsawg leeg thiab cov khoom noj muaj txiaj ntsig ntawm cov roj flaxseed, nws cov txiaj ntsig kev noj qab haus huv tseem ceeb.

Kev piav qhia

Linen yog ib qho ntawm cov nroj tsuag qub tshaj plaws. Nws tau kis thoob plaws ntiaj teb los ntawm Middle East thiab thaj av Mediterranean, qhov chaw uas nws tau cog rau ntau txhiab xyoo. Thawj cov ntaub ntawv qhia txog kev kho mob ntawm flax hnub rov qab mus rauthaum lub sij hawm ntawm Greeks thiab Romans. Hippocrates nyob rau xyoo pua 5 BC siv flax los kho mucositis, mob plab lossis raws plab.

Cov khoom yog tsim nyob rau hauv tus txheej txheem ntawm nias mature flax noob, ntawm qhov kub thiab txias (tsis siab tshaj 50 ° C). Vim li no, cov tshuaj muaj txiaj ntsig zoo ntawm cov roj flaxseed yog khaws cia tag nrho. Nws yog yellowish nyob rau hauv cov xim, nrog ib tug yam ntxwv tsw thiab saj, tej zaum kuj hu ua "txiv ntseej". Qhov saj no txawv nyob ntawm ntau yam thiab kev loj hlob ntawm cov noob, loj hlob tej yam kev mob, nias txoj kev thiab cia tej yam kev mob ntawm cov khoom tiav.

Tshuaj muaj pes tsawg leeg ntawm cov roj txias txias linseed roj

Cov khoom kho mob ntawm cov khoom lag luam yog cov txiaj ntsig ntawm bioactive compounds nws muaj, xws li lignans thiab tseem ceeb unsaturated fatty acids. Lignans yog ib yam ntawm cov phytoestrogens - cov nroj tsuag ntuj sib txuas zoo ib yam hauv cov qauv tshuaj thiab kev ua rau estrogens (poj niam cov tshuaj hormones). Lawv tuaj yeem ua tau zoo thiab hloov pauv tib neeg cov tshuaj hormones, inhibit lawv cov haujlwm ntau dhau hauv lub cev, thiab tseem muaj zog antioxidants. Tseem ceeb unsaturated fatty acids, tseem hu ua vitamin F, tsis yog synthesized nyob rau hauv tib neeg lub cev tab sis yuav tsum tau los ntawm cov zaub mov. Muaj ob lub ntsiab unsaturated fatty acids. Thawj, thiab tseem muaj txiaj ntsig zoo tshaj plaws, yog alpha-linolenic acid (ALA). Nws belongs rau tsev neeg omega-3. Qhov thib ob lub ntsiab unsaturated acid yog linoleic acid (LA). Nws belongs rau tsev neeg omega-6. Omega-3 fatty acids muaj xws li: docosahexaenoic acid (DHA) thiab eicosapentaenoic acid (EPA), uasLub cev tuaj yeem tsim los ntawm linolenic acid. Rau cov menyuam mos thiab menyuam yaus, docosahexaenoic acid yog ib qho tseem ceeb fatty acid (pom nyob rau hauv cov kua mis). Cov tsev neeg omega-6 suav nrog gamma-linolenic acid (GLA) thiab arachidonic acid (AA), uas lub cev tuaj yeem tsim los ntawm linoleic acid. Omega-3s yog cov tshuaj lom neeg ua haujlwm tshaj plaws. Qhov piv ntawm fatty acids ntawm tsev neeg omega-6 thiab tsev neeg omega-3 yog qhov tseeb hauv lawv qhov kev faib ua feem (<5: 1). Thiab ntawm no peb tuaj yeem tuaj rau qhov kev ntxhov siab. Kev noj zaub mov niaj hnub no tsis tuaj yeem muab lub cev nrog omega-3 fatty acids nyob rau hauv qhov yog. Tib neeg txhua hnub xav tau rau lawv yog 2 grams. Omega-6 fatty acids muaj nyob rau hauv cov khoom noj. Qhov no ua rau muaj kev cuam tshuam ntawm lub cev tiv thaiv kab mob thiab muaj kev nyiam ntau dhau rau cov txheej txheem inflammatory, yog li ua rau ntau yam mob.

Qhov chaw ntawm omega-3s yog: flax thiab rapeseed noob, linseed roj, walnuts, hom qoob mog. Qhov chaw ntawm DHA thiab EPA yog cov khoom lag luam hauv hiav txwv (cov ntses hiav txwv xws li mackerel, salmon, halibut, cod, herring, sardine, seafood, thiab ntses roj). Yog li ntawd, tsis muaj ntau qhov chaw ntawm omega-3s.

Tus pioneer ntawm kev tshawb fawb omega-3 yog Dr. Johanna Budwig, German biochemist uas tau raug xaiv tsa rau Nobel nqi zog xya zaug. Nws khiav nws lub tsev kho mob uas nws tau tshawb fawb. Hauv ib qho ntawm nws qhov kev sim, txhua tus neeg mob tsis muaj phosphatide thiab lipoproteins hauv cov ntshav, suav nrog qhov tsis muaj omega-3. Hauv qhov xwm txheej zoo li nomalignant hlwb tsim tau yooj yim heev. Cov neeg mob tau txais kev kho peb lub hlis nrog kev suav nrog cov khoom noj tseem ceeb hauv kev noj haus. Tom qab lub sijhawm no, nws tau pom tias kev loj hlob ntawm cov qog nqaij hlav malignant pib regress, thiab hemoglobin rov qab kho qhov tseeb. Dr. Budwig pib nrhiav ib txoj hauv kev los ntxiv cov khoom noj uas tseem ceeb phosphatide thiab lipoproteins. Qhov tshwm sim ntawm qhov kev tshawb fawb no yog cov nplej zom uas paub thoob plaws ntiaj teb, uas yog, sib xyaw ntawm ob yam khoom xyaw ntuj: linseed roj thiab cov tsev cheese tsawg. Dr. Budwig tau soj ntsuam kev noj qab haus huv los ntawm kev noj zaub mov tshwj xeeb uas nws tsim nws tus kheej rau 10 xyoo, siv nws hauv kev saib xyuas neeg mob hauv cov neeg mob uas muaj kab mob ntev. Nws tau muab tawm tias nws muab cov txiaj ntsig xav tau txawm tias muaj kev lees paub los ntawm kev kawm tshuaj raws li kho tsis tau.

Cov roj fatty acids hauv cov roj linseed:

• alpha-linolenic acid (omega-3) - kwv yees li 50%;
• linoleic acid (omega-6) - kwv yees li 15%;
• oleic acid (omega-9) - kwv yees li 17%;
• saturated fatty acids - txog 10%.

Qhov piv ntawm cov kua qaub no yog qhov tsim nyog kom lub cev noj qab haus huv. Vim li no, nws tsim nyog siv me me ntawm cov khoom no txhua hnub.

Flaxseed roj: muaj pes tsawg leeg ntawm cov vitamins

Cov khoom no yog nplua nuj nyob rau hauv cov vitamins A, B2, B4, B5, B6, B9, D, F, E, K thiab PP, muaj txiaj ntsig thiab tseem ceeb cov zaub mov - potassium, calcium, magnesium, zinc, selenium, tooj liab, Manganese, hlau, phosphorus thiab sodium.

Nws tseem muaj cov txiaj ntsig zoo ntawm cov vitamin E (17.5mg ib 100g ntawm cov khoom). Nws cov txiaj ntsig zoo rau daim tawv nqaij thiab plaub hau yog dav paub. Txawm li cas los xij, ob peb tus neeg paub tias vitamin E txo qis txoj kev pheej hmoo ntawm cov kab mob plawv, txo qis kev tsim cov atherosclerotic plaques thiab ua rau txo qis hauv cov roj cholesterol.

Kev tshawb fawb tau ua dhau 8 xyoo hauv Tebchaws Meskas, hauv ib pawg ntawm ntau dua 120,000 tus neeg noj qab haus huv, tau pom tias nce koob tshuaj vitamin E hauv kev noj zaub mov txo qis kev pheej hmoo ntawm cov kab mob plawv ntau li 40%.

Flaxseed roj, uas nws cov tshuaj muaj pes tsawg leeg tuaj yeem muab piv nrog cov vitamin A nrog nws qhov zoo tshaj plaws - ntses roj thiab daim siab, tsis yog tsuas yog siv los txhim kho kev noj qab haus huv, tab sis kuj hauv cosmetology. Choline (B4) pom nyob rau hauv cov khoom yuav pab normalize lub hlwb ntawm ib tug neeg, txhim khu kev nyuaj siab.

How to khaws flaxseed oil

Nws yuav tsum khaws cia hauv tub yees, nyiam dua hauv lub tub yees, kom deb ntawm tshav ntuj ncaj qha, uas oxidizes omega-3s sai heev. Qhov kub zoo tshaj plaws yog nyob nruab nrab ntawm 4 txog 10 ° C. Lub sijhawm khaws cia siab tshaj plaws nyob rau hauv cov xwm txheej no yog 3 lub hlis. Vim li cas cov khoom yuav tsum tau noj tsuas yog txias? Cov muaj pes tsawg leeg ntawm txias-pressed linseed roj hloov thaum rhuab, raws li nws poob muaj nuj nqis omega-3 acids. Nws tsis tuaj yeem kho cua sov, piv txwv li, rhuab, boiled, siv rau kib, vim nws muaj tsawg heev. Thaum tshav kub kub tsis kam, oxidizes, poob nws cov khoom muaj txiaj ntsig thiab txawm tias dhau los ua tshuaj lom.

Yuav tsum noj daim ntawv twg

Pom zoo noj:

• combining nrog tsev cheese, ntuj yogurt;
• ua ntxiv rau cov zaub xam lav thiab cereals;
• yog ib qho ntxiv rau cov tais txias;
• haus pib nrog ib lub teaspoon ntawm lub plab khoob.

Tus neeg laus noj

Cov neeg mob yuav tsum noj ntau dua ntawm cov khoom noj qab haus huv no - 6-8 tablespoons, haus ntawm lub plab khoob.

Kev haus nws ncaj nraim ntawm rab diav tuaj yeem ua rau tsis kaj siab rau ntau tus. Yog li, hauv qab no yog ib daim ntawv qhia muaj txiaj ntsig nrog nws:

12, 5 g tsev cheese qhuav los yog tshis cheese, taum paj sib xyaw nrog 8 tablespoons roj flax. Ntxiv ob peb tablespoons ntawm ntuj yogurt, buttermilk, los yog kefir (tsawg tshaj rog, nyiam dua 0% rog) kom tau qhov xav tau sib xws. Es tsis txhob yogurt, koj tuaj yeem siv 1-2 tablespoons dej txias.

Cov khoom xyaw yuav tsum tau muab sib xyaw rau hauv ib rab diav li 3-5 feeb kom txog thaum lub homogeneous loj tsim. Lub paste yuav tsum muaj qhov sib xws ntawm mayonnaise lossis kua qaub. Nws tag nrho yog nyob ntawm tus nqi ntawm yogurt ntxiv. Npaj pasta tuaj yeem khaws cia hauv lub tub yees rau ib hnub. Kev kho mob tuaj yeem kav ntev li ob peb lub lis piam. Tom qab ntawd txo qhov nyiaj rau 1-2 tablespoons ib hnub.

Prophylactically pom zoo kom haus 1-2 tablespoons roj flaxseed txhua hnub ntawm lub plab khoob.

Koom roj rau me nyuam

Thaum menyuam yaus noj roj, tsis muaj qhov sib txawv ntawm kev mob thiab noj qab haus huv. Tag nrhoyuav tsum tau txais tib yam khoom. Qhov txawv tsuas yog lub hnub nyoog ntawm tus menyuam. Cov hnub nyoog qis dua 7 xyoo yuav tsum tau 1g ntawm cov roj flaxseed rau txhua kg ntawm lub cev hnyav. Cov menyuam yaus hnub nyoog qis dua 7 xyoos yuav tsum tau txais 0.6 g ntawm linseed roj rau txhua kg ntawm lub cev hnyav. Qhov sib txawv no yog vim qhov tseeb tias cov menyuam yaus muaj kev xav tau omega acids tsawg. Ib tablespoon yog kwv yees li 10 g ntawm linseed roj.

Useful action

Vitamins thiab tseem ceeb fatty acids nyob rau hauv flaxseed roj pab nrog kho:

• mob qog noj ntshav;
• mob prostate;
• Alzheimer's disease;
• ntau yam sclerosis;
• kab mob rheumatic;
• ua xua;
• kab mob hauv lub cev tsis zoo (atherosclerosis, myocardial infarction, arrhythmias)
• kab mob ntawm cov neeg laus;
• pom thiab hnov tsis zoo;
• teeb meem nco (kev ua kom lub hlwb);
• txhua yam teeb meem dermatological;
• teeb meem digestion: kab mob siab, kab mob gallbladder, plab ulcers
• mob ntshav qab zib.

Cov teebmeem thiab contraindications

Hauv kev xyaum, tsis muaj kev phom sij ntawm kev siv tshuaj ntau dhau nrog cov khoom no. Cov roj ntau dhau uas tsis nqus los ntawm cov hnyuv yuav ua rau muaj cov nyhuv laxative hauv lub cev.

Ib tug neeg tsawg, thaum noj, yuav muaj kev tsis haum tshuaj nrog cov tsos mob xws li pob khaus, khaus khaus, khaus, o, ua pa nyuaj, hawb pob thiab lwm yam. Lawv yuav tsum zam cov khoom no hauv lawv cov zaub mov.

Cov roj flax tuaj yeem cuam tshuam nrog cov tshuaj - tuaj yeem ua rau qeeb ntawm lawv qhov nqus. Nws feem ntau pom zoo kom sab laj tus kws kho mob ua ntej txiav txim siab los qhia nws hauv kev noj haus, tshwj xeeb tshaj yog thaum muaj mob hnyav dua.

Cov tshuaj lom neeg muaj pes tsawg leeg ntawm cov roj linseed muab txoj cai hu nws ua ib qho elixir tiag tiag ntawm kev noj qab haus huv, kev zoo nkauj thiab kev ua neej ntev. Peb cia siab tias tom qab nyeem tsab xov xwm no, koj yuav qhia cov khoom no rau hauv koj cov zaub mov mus ib txhis.