ʻO nā ʻano meaʻai olakino - flaxseeds

ʻO nā olonā kahi ʻāpana ʻeleʻele a gula paha i hele mai mai ka mea kanu flax. Loaʻa iā lākou kahi mea ʻoluʻolu, nutty momona a waiwai i ka fiber a me nā ʻano huaola like ʻole. ʻOi aku ka maʻalahi o ka flaxseeds honua i ka ʻai a hāʻawi paha i nā meaola ʻoi aku ma mua o nā hua āpau, i hiki ke hele i loko o kāu ʻōnaehana digestive undigested.

ʻO ka aila Flaxseed mai nā hua flax i kaomi ʻia.

No ke aha e maikaʻi ai lākou

Loaʻa nā olonā i ka fiber, nā wikamina, nā minelala, ka protein, nā momona i hoʻokumu ʻia me ke olakino, a me nā antioxidant e kōkua e pale i ka hōʻino ʻana o ka cell.

ʻO Flaxseeds kahi kumu maikaʻi o ka fiber soluble a insoluble e kōkua ai i ka mālama ʻana i kou ʻōpū a pale i ka constipation. ʻO Flaxseeds kahi kumu maikaʻi o:

• Nā wikamina B1, B2, a me B6
• Keleawe
• Pākuʻi
• Makanekiuma
• Manganese

Kōkua kēia mau wikamina a me nā minelala i ke kākoʻo i kou ikehu, ʻōnaehana pale, nā ʻōnaehana, nā iwi, nā koko, nā puʻuwai, a me nā hana ʻē aʻe o ke kino.

Nui ka waiwai o ka flaxseeds i ka omega-3s a me ka omega-6, ʻo ia hoʻi nā waikawa momona pono. ʻO kēia nā mea e pono ai i kou kino e hana akā ʻaʻole hiki ke hana iā ia iho. Pono ʻoe e kiʻi iā lākou mai nā meaʻai e like me ka iʻa iʻa a me nā olonā.

ʻO nāʻaila, e like me ka canola a me ka aila soybean, loaʻa nā waikawa momona like me ka aila flax. Akā ʻoi aku ka nui o ka aila flax. Ma ka ʻaoʻao o ka iʻa iʻa, ʻo ka aila flax kekahi o nā kumu maikaʻi loa o ka omega-3 fatty acid. Hiki i ka ʻai flaxseeds ke kōkua i ka hoʻonui ʻana i kāu omega-3. Eia naʻe, ʻo ka ʻano nui o ka omega-3 i loaʻa i nā flaxseeds ʻoi aku ka liʻiliʻi o ka hoʻohana ʻia ma mua o nā ʻano i loaʻa i ka iʻa iʻa.

Hele mai ka hapalua o nā kalena flaxseed mai ka momona. Akā he momona momona kēia e kōkua i ka hoʻonui ʻana i kāu "kolesterol maikaʻi." ʻAʻole hiki i nā mea liʻiliʻi ke pale aku i ka kaohi kaumaha.

Hōʻike ʻia ka ʻai ʻana i nā flaxseeds e hoʻoliʻiliʻi i ka pae kolesterol. Ke nānā nei nā kānaka noiʻi inā paha e ʻoi aku ka nui o nā waikawa momona kūpono i loaʻa i nā flaxseeds e hoʻomaikaʻi ai i ke kahe o ke koko, ke kō i ke kō, ke olakino puʻuwai, a me nā wahi ʻē aʻe.

Inā ʻoe e hoʻolālā e hoʻopau i ka flaxseeds a i ʻole ka aila flax i kahi manawa maʻamau, e kamaʻilio me kāu kauka. Hoʻopili paha ia i ka hana ʻana o kekahi mau lāʻau.

KE ANA O LAKOU I KAUKAU AI

Hiki ke hoʻohui ʻia a kāpīpī ʻia paha i nā olonā ma kahi o nā meaʻai. ʻO kekahi mau sereala, e like me ka hua puaʻa, i kēia manawa e hele mai me nā olonā i kāwili ʻia i loko.

ʻO ka wili ʻana i nā ʻano hua āpau e kōkua iā ʻoe e loaʻa ka momona o ka momona. No ka hoʻohui ʻana i nā olonā i kāu papaʻai, e hoʻohui i ka olona i:

• Pancakes, Palani toast, a i ʻole nā ​​kāwili pū ʻana
• Smoothies, yogurt, a i ʻole nā ​​sereala
• Soups, salakeke, a me nā pā pasta
• Hoʻohana pū i kahi o nā palaoa palaoa

KAHI E IKE AI I FLAXSEEDS

Kūʻai ʻia nā flaxed ma ka pūnaewele a i ʻole ma kahi hale kūʻai meaʻai olakino. Lawe pū nā hale kūʻai nui he nui i nā olonā i kā lākou mau ʻāpana kūlohelohe a meaola paha.

E kūʻai wale i ʻeke a i ʻole ipu o nā flaxseeds i loko o kahi ʻano holoʻokoʻa, ʻulana, a wili ʻia paha, e like me ka ʻano āu e makemake ai. Hiki iā ʻoe ke kūʻai i ka aila flaxseed.

Hōʻalo i nā olonā maka a maka ʻole hoʻi.

ʻO nā ʻano meaʻai olakino - ka ʻai flax; ʻO nā ʻano meaʻai olakino - nā ʻano flax; ʻO nā ʻano meaʻai olakino - linseeds; Meaʻai māmā - nā olonā; Papaʻai olakino - flaxseeds; Lāʻau - flaxseeds

Khalesi S, Irwin C, Schubert M. Flaxseed ʻai hiki ke hōʻemi i ke kahe o ke koko: kahi ʻōnaehana loiloi a me nā meta-anamanaʻo o nā hoʻokolohua kaohi ʻia. ʻO J Nutr. 2015; 145 (4): 758-765. PMID: 25740909 pubmed.ncbi.nlm.nih.gov/25740909/.

ʻO Parikh M, Netticadan T, Pierce GN. Flaxseed: kona mau mea bioactive a me kā lākou pono pūnaʻi ʻO Am J Physiol Heart Circ Physiol. 2018; 314 (2): H146-H159. PMID: 29101172 pubmed.ncbi.nlm.nih.gov/29101172/.

ʻO Vannice G, Rasmussen H. Kahi kūlana o ke kula no ka meaʻai a me nā dietetics: nā waikawa momona momona no nā mākua olakino. ʻO J Acad Nutr Diet. 2014; 114 (1): 136-153. PMID: 24342605 pubmed.ncbi.nlm.nih.gov/24342605/.

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