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Lebese la folaxe kapa lebese la folaxe le lokisoa ke linoko tse khabisitsoeng tse kopantsoeng le metsi a tlhotliloeng le metsoako e meng e ekelitsoeng. E etsa mofuta o mong o motle oa lebese la lebese kaha e na le alpha-linolenic acid (ALA) e nang le zero cholesterol kapa lactose. Lebese la folaxe le loketse batho ka bomong ba alejang le soya, gluten le linate.
Flaxseed ke ntho ea lijo tse nang le limatlafatsi tse ngata, leha ho le joalo, tatso ea eona le tatso hangata li ama boemo ba eona hampe. Ka lebaka la lihlahisoa tse phahameng tsa omega-3 fatty acid le ALA, flaxseed habonolo e ba rancid ka oxidation, e baka litlolo le monko o monate oa musty.
Ha ts'ebeliso ea lebese, ts'ebeliso ea linokoane e ba bonolo haholoanyane mme e ka bolokoa nako e telele hape, ea boloka monko o monate oa linate le monko o monate.
Sehloohong sena, re tla tšohla melemo e makatsang ea bophelo bo botle ba lebese la folaxe. Sheba.
Melemo ea bophelo bo botle Melemo e ntlafalitsoeng ea lebese
1. E thusa ho fokotsa boima ba 'mele
Lebese la folaxe le entsoe ka liperesente tsa 95 tsa secoisolariciresinol diglucoside, phytoestrogen e matla e bitsoang lignans. Sena se ka thusa ho fokotsa boima ba 'mele le ho bokella mafura ka hona, ho thusa ho theola boima ba' mele. Lebese la folaxe le lona le na le zero lactose le cholesterol e ka thusang ho laola boima ba 'mele. [1]
2. E na le litšobotsi tse khahlanong le hlahala
Lebese la folaxe ke lijo tse sebetsang le li-antitumorigenic le antioxidant ka lebaka la boteng ba omega-3 fatty acids, ALA, likhoele le lignans. Metsoako ena e ka thusa ho thibela kholo ea lisele tsa mofetše, haholo kankere ea matsoele le ea mae a bomme. Hape, limatlafatsi tsa bohlokoa lebeseng la folaxe tse kang magnesium, vithamine B1, selenium, phosphorus le zinki li kenya letsoho ho fokotsa kotsi ea mofets'e. [pedi]
3. E theola k'holeseterole
Lintho tse ngata tse nang le omega-3 fatty acid ka lebeseng la folaxe li ka thusa ho theola sekhahla sa cholesterol le LDL le ho eketsa maemo a HDL 'meleng. Hape, faeba e ka lebeseng e thusa ho theola k'holeseterole e maling ka ho fokotsa ho monya ha eona.
4. Ho laola lefu la tsoekere
Lebese la folaxe le na le litlamorao tse khahlanong le hyperglycemic ka lebaka la boteng ba lignans le likhoele tsa phepo. Ho sebelisoa ha lebese la folaxe ho ka thusa ho theola tsoekere le ho laola lefu la tsoekere. Phuputso e 'ngoe e bontšitse hore liprotheine tse phahameng tsa C-reactive (CRP) maling li eketsa kotsi ea lefu la tsoekere. ALA ka lebese la folaxe e thusa ho fokotsa CRP ka liperesente tsa 75 le ho fokotsa kotsi ea lefu la tsoekere. [3]
5. Ho phekola matšoao a ho ilela khoeli
Phuputso e bontšitse hore lebese la folaxe le na le tšireletso khahlano le matšoao a ho ilela khoeli a kang mahlaseli a chesang. Ho haella ha estrogen ho tloaelehile nakong ea ho khaotsa ho ilela khoeli. Lignans ka lebese la folaxe ke li-phytoestrogens tse ka thusang ho leka-lekanya maemo a estrogen 'meleng le ho phekola matšoao a menopausal ka ho ja. [4]
6. E ntle bakeng sa letlalo
Lebese la folaxe le ka baka litlamorao tse ntle letlalong joalo ka ho eketseha ha letlalo le boreleli, le metsi, le ho fokotsa sekhahla, kutlo, tahlehelo ea metsi le ho kobeha. Palo e phahameng ea li-oxylipin tsa proinfigueatory ka lebeseng la folaxe le tsona li ka thusa ho fokotsa lisosa tsa ho ruruha le ho khothaletsa botsofali bo botle.
7. E ntle bakeng sa pelo
Lebese la folaxe ke mohloli o ruileng ka ho fetisisa oa omega-3 fatty acids le ALA tse nang le tšusumetso e ntle ho mafu a pelo le methapo. Ts'ebeliso ea limatlafatsi tsena tse peli e ka thusa ho thibela mafu a pelo joalo ka infarction ea myocardial, calcified atherosclerotic plaque, stroke le tse ling tse ngata.
8. E thusa ho hola bokong
Ho na le mefuta e 'meli ea omega-3 fatty acids ka lebese la folaxe: docosahexaenoic acid (DHA) le eicosapentaenoic acid (EPA). DHA e thusa ho nts'etsopele ha boko le pele ho pelehi ha EPA e thusa ho boloka boits'oaro le maikutlo a matle. Lebese le khabisitsoeng le ka thusa ho ntlafatsa kholo ea kelello le mohopolo o motle, bokhoni ba ho ithuta le mesebetsi ea sebaka. [5]
9. E ntle bakeng sa tšilo ea lijo
Lebese la folaxe ke mohloli o motle oa fiber e qhibilihang le e sa qhalaneng. Likhoele tse sa qhibilihang ka lebeseng li sebetsa joalo ka setlolo sa ho tlotsa le ho thibela ho sokela ka ho bokella faecal le ho fokotsa nako ea ho tsamaisa mala. Ka lehlakoreng le leng, fiber e qhibilihang ka metsi le omega-3 ka lebese la folaxe li thusa ho boloka limela tsa mala le ho boloka tsamaiso ea tšilo ea lijo e phetse hantle.
10. E ntlafatsa bophelo ba moriri
Omega-3 e ka lebeseng la folaxe e tsejoa ho loants'a mathata a mangata a moriri joalo ka letlalo le ommeng, moriri o brittle le dandruff. Phepo ena ea bohlokoa e thusa ho fana ka phepo e nepahetseng methapong ea moriri le ho e etsa hore e be matla le bophelo bo botle.
Litla-morao tsa lebese le khabisitsoeng
- Lebese la folaxe le na le metsoako e meng e chefo e kang cyanogenic glycosides le linatine tse fetohang hydrogen cyanide 'meleng' me li ka baka chefo ea haedrojene. Leha ho le joalo, chefo e bakoa ke ts'ebeliso e phahameng ea lebese la folaxe kaha ts'ebeliso ea likarolo tse ka bang 15-100 g ha ea ka ea eketsa maemo a cyanide ea mali. [6]
- Motsoako o mong o chefo oa linatine lebeseng la folaxe o ka thibela tšebetso ea vithamine B6 'meleng.
- Mefuta e meng e khahlanong le limatlafatsi lebeseng la folaxe e kang phytic acid le trypsin e ka sitisa ho monya limatlafatsi tse itseng. Leha ho le joalo, ha ho na lintlha tsa mahlale tse tšehetsang chefo ea lebese la folaxe ka lebaka la metsoako ena.
Mokhoa oa ho etsa lebese le khabisitsoeng
Lisebelisoa
- Karolo ea boraro ea peo ea folaxe
- Likopi tse 4-4.5 metsi
- Sieve kapa Cheesecloth kapa pantyhose e sa aparang
- Matsatsi kapa mahe a linotši bakeng sa sweetener (ka boikhethelo).
- Ho ntšoa ha Vanilla bakeng sa tatso (ka boikhethelo).
Mokhoa
- Koahela lipeo tsa folaxe tse nang le linoelo tse 3 tsa metsi ho etsa lekhalo le letenya le le boreleli.
- Sieve le cheesecloth ka nkho.
- Kenya senoelo sa metsi se setseng kapa se le seng le halofo, hammoho le matsatsi kapa mahe a linotši, 'me u kopanye lebese hape.
- Lijo tse ncha kapa u li lumelle hore li pholile hora ebe u li ja.
Hlokomela: Ho thata ho sefa lebese la folaxe ka lebaka la litšobotsi tsa lona tse kang tsa gel. Ho etsa joalo, lumella lebese ho lula metsotso e 10. Sena se tla thusa ho theola likaroloana tsa peo ka tlase moo o ka li tlosang hantle ka thuso ea khaba.
Ho phethela
Lebese la folaxe ke mokhoa o mocha oa lebese le tloaelehileng le nang le melemo e mengata ea bophelo bo botle. E monate ebile e etsa khetho e ntle ka ho fetisisa har'a batho ba alejiki le liprotheine tsa casein le whey ka lebeseng la khomo.
