Pono ʻoe e ʻai i ka hua flax a i ʻole kona aila inā loaʻa ka maʻi diabetes?

Anter

• Meaʻai pono olonā
• Ka ʻokoʻa ma waena o nā hua flax a me ka aila flaxseed
• ʻO nā keu pono o ka ʻai ʻana i nā ʻano flax a me ka aila flaxseed inā he maʻi diabetes kou
• Paipai nā hua flax i ke kaohi kō kō
• ʻO nā hua flax a me ka aila flaxseed hiki ke hoʻomaikaʻi i ka ʻike insulin
• Hiki ke hōʻemi i kou makaʻi i ka maʻi puʻuwai
• Nā hopena kūpono o ka ʻai ʻana i nā ʻano flax a me ka aila flaxseed
• Pehea e hoʻohui ai iā lākou i kāu papaʻai
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Noho ʻo 30 miliona mau kānaka me ka maʻi kō i ʻAmelika Hui Pū ʻIa, a ma mua o ʻelua mau manawa a ʻoi ka nui e noho nei me ka prediabetes - me nā helu e piʻi mau nei (,).

ʻO nā hua flax - a me ka aila flaxseed - kaena i nā mea hoʻolauleʻa olakino he nui me ka hiki ke hoʻohaʻahaʻa i nā pae kō kō a hoʻolohi i ka hoʻomohala ʻana o ka maʻi ʻano 2 ().

Nānā kēia ʻatikala i nā pono a me nā hemahema o ka ʻai ʻana i nā ʻano flax a me ka aila flaxseed inā he maʻi diabetes kou.

Meaʻai pono olonā

Nā hua flax (ʻO Linum usitatissimum) kekahi o nā mea kanu kahiko loa o ka honua. Ua mahi ʻia no ka hoʻohana ʻana i nā lole a me nā ʻoihana ʻelua mai kahi o 3000 B.C. ().

Loaʻa nā hua ma kahi o 45% aila, 35% carbs, a me 20% protein a loaʻa i nā ʻano nutritional keu ().

Hoʻokahi punetune (10 gram) o nā pūʻulu flax holoʻokoʻa ():

• Kalepona: 55
• Kāpena: 3 gram
• Puluniu: 2.8 gram
• Kumuʻiʻo: 1.8 gram
• Momona: 4 gram
• Omega-3 momona momona: 2.4 gram

ʻO nā hua flax kekahi o nā mea kanu maikaʻi loa o ka omega-3 fatty acid alpha-linolenic acid (ALA), kahi waikawa momona pono e pono ai ʻoe e loaʻa mai nā meaʻai, no ka mea ʻaʻole hiki i kou kino ke hoʻohua.

Loaʻa iā lākou ka nui o ka omega-6 fatty acid e hāʻawi i kahi kaulike omega-6 maikaʻi loa o ka omega-3 o 0.3 a 1 ().

ʻO kā lākou ʻili ukali i ka hapanui o ka fiber - nā ʻano soluble a me nā ʻole hikiwawe.

Hana ka fiber soluble i kahi viscous mass ke hui ʻia me ka wai, e kōkua ana i ka mālama ʻana i nā pae kō kō. Ma ka ʻaoʻao ʻē aʻe, ka fiber i hiki ʻole ke kō ʻia - ʻaʻole ia i hoʻoheheʻe ʻia i ka wai - hana me ka hoʻonui ʻana i ka nui fecal, kōkua i ka pale ʻana i ka paʻa paʻa ().

ʻO ka mea hope loa, loaʻa ka hua flax i ka nui o ka digestible, protein kiʻekiʻe a me kahi profile amino acid e like me ka soybean (,).

Ka ʻokoʻa ma waena o nā hua flax a me ka aila flaxseed

Lawe ʻia ka aila flaxeded mai nā hua flax maloʻo, ma ke kaomi ʻana iā lākou a i ʻole ka lawe ʻana i ka hoʻoheheʻe.

No laila, ʻo ka aila flaxseed kahi wale nō o nā hua flax 'momona o ka momona, ʻoiai ʻaʻohe mea paʻa o kāna protein a me nā mea momona - ʻo ia hoʻi ʻaʻole ia e hāʻawi i kahi fiber.

ʻO kahi laʻana, hāʻawi ka 1 punetēpō (15 ml) o ka aila flaxseed i ka 14 gram o ka momona a me ka 0 gram o ka protein a me nā carbs ().

Ma ka ʻaoʻao ʻē aʻe, hāʻawi like ka nui like o nā hua flax holoʻokoʻa i 4 gram o ka momona, 1.8 gram o ka protein, a me 3 gram o carbs ().

Eia nō naʻe, ma muli o ka momona momona o ka momona, hāʻawi ka aila flaxseed i kahi kiʻekiʻe o ka ALA ma mua o nā hua (,).

ʻO nā hua flax a me ka aila flaxseed kahi kumu kanu maikaʻi loa o ka omega-3 fatty acid, ʻo ALA ka nui. ʻOi aku ka momona o nā hua flax, no ka mea hāʻawi lākou i kahi nui o ka protein a me ka fiber.

ʻO nā keu pono o ka ʻai ʻana i nā ʻano flax a me ka aila flaxseed inā he maʻi diabetes kou

Hōʻike ʻia nā ʻano hua flax a me nā aila flaxseed i kahi hopena maikaʻi i ka maʻi diabetes, no ka mea hiki ke hoʻomaikaʻi i ka hapa nui o kāna mau kumu pilikia.

Paipai nā hua flax i ke kaohi kō kō

He mea nui ka mālama ʻana i nā pae kō kō i ke olakino no ka poʻe me ka maʻi kō, a he hana nui ka fiber i ka hoʻokō ʻana i kēia.

Ma muli o kā lākou kiʻekiʻe kiʻekiʻe o ka fiber, manaʻo ʻia nā ʻano flax he meaʻai low-glycemic. ʻO ke kumu o ka ʻai ʻana iā lākou ʻaʻole e hoʻonui i kāu kiʻekiʻe o ke kō a me ka mea e piʻi mau ai lākou, e hāpai ana i ka kaohi kō kō.

Hiki ke hāʻawi ʻia kēia hopena i kā lākou ʻikepili wailana soluble, kikoʻī ʻia i nā gums, kahi e lohi ai i ka ʻai a hoʻemi i ka lawe ʻana o kekahi mau meaola e like me ke kō (,).

Hoʻokahi ma kahi o 4 mau pule i hoʻopaʻa ʻia ma 29 mau kānaka me ka maʻi ʻaʻai ʻano 2 i ʻike ʻia i ka ʻai ʻana he 10 mau huna o ka pauka flaxseed i kēlā me kēia lā e hōʻemi ana i ka hoʻokēʻai kō kō ʻana e 19.7%, ke hoʻohālikelike ʻia me ka hui hoʻomalu ().

Pēlā nō, i kahi noi 3-mahina i 120 poʻe me ka maʻi diabetes type 2, ʻo ka poʻe i hoʻopau i ka 5 gram o ka gum flaxseed gum i kēlā me kēia lā me kā lākou meaʻai i ʻike i ka hoʻēmi ʻana i ke kō i ke kō e hoʻokēʻai ana ma kahi o 12%, ke hoʻohālikelike ʻia me kahi hui hoʻomalu

ʻO ka mea hou aʻe, he noi he 12 mau pule i ka poʻe me ka prediabetes - ka poʻe e makaʻu i ka hoʻomohala ʻana i ka maʻi ʻano 2 - ua nānā i nā hopena like i ka poʻe i hoʻopau i 2 punetēpu (13 gram) o nā hua flax ground i kēlā me kēia lā ().

ʻOiai nā hua flax i mea ke kōkua i ke kaohi kō kō, hōʻike ka noiʻi ʻaʻole hiki ke ʻōlelo ʻia no ka aila flaxseed (,).

ʻO nā hua flax a me ka aila flaxseed hiki ke hoʻomaikaʻi i ka ʻike insulin

ʻO ka insulin ka hormone e hoʻoponopono i ke kō kō.

Inā pilikia kou kino i ka pane ʻana i ka insulin, koi ʻia i nā mea nui aʻe e hoʻohaʻahaʻa i kāu mau kō kō kō. Kapa ʻia kēia kūpaʻa ʻo ka insulin, a he mea pilikia ia no ka maʻi diabetes type 2 ().

I kēia manawa, pili ka noʻonoʻo o ka insulin i ka pili o kou kino i ka insulin. Hiki i ka hoʻomaikaʻi ʻana ke kōkua iā pale a mālama ʻana i ka maʻi diabetes 2 ().

Aia nā hua flax i nā nui o ka lignan, e hana nei ma ke ʻano he antioxidant ikaika. Manaʻo ʻia ʻo Antioxidants e hoʻomaikaʻi i ka ʻike insulin a lohi i ka hoʻomohala ʻana o ka maʻi kō (,).

ʻO nā lignans i nā hua flax ka hapanui o ka secoisolariciresinol diglucoside (SDG). Hōʻike nā haʻawina holoholona he hiki i ka SDG ke hoʻomaikaʻi i ka ʻike o ka insulin a hoʻopaneʻe i ka hoʻomohala ʻana o ka maʻi diabetes 1 a me 2 (,,).

Eia nō naʻe, ʻaʻole i hiki i nā noiʻi kanaka ke hōʻoia i kēia hopena, a pono ka noiʻi hou (,).

Ma ka ʻaoʻao ʻē aʻe, ua hoʻopili pū ʻia ʻo ALA mai ka aila flaxseed i ka hoʻomaikaʻi ʻana o ka insulin i nā holoholona a me nā kānaka.

ʻO ka ʻoiaʻiʻo, hoʻokahi mau pule he 8 mau pule i loko o 16 mau kānaka me ka momona i ʻike i ka hoʻonui ʻana o ka ʻike insulina ma hope o ka loaʻa ʻana o ka lā ma ka lā ma ka waha o ka waha o ka ALA ma ke ʻano hoʻopiha ().

Pēlā nō, ʻo nā noiʻi ʻana i nāʻiole me ke kūpaʻa ʻana o ka insulin i loaʻa i ka hoʻopili ʻana me ka aila flaxseed ka hoʻomaikaʻi ʻana o ka insulin i loko o kahi ʻano hilinaʻi lāʻau, ʻo ia hoʻi ka nui o ka mahele lāʻau, ʻoi aku ka nui o ka hoʻomaikaʻi (,,).

Hiki ke hōʻemi i kou makaʻi i ka maʻi puʻuwai

ʻO ka maʻi diabetes kahi mea pilikia no ka maʻi puʻuwai a me ka hahau ʻana, a ua hōʻike ʻia nā hua flax a me nā aila flaxseed e kōkua ai i ka pale ʻana i kēia mau kūlana no nā kumu he nui, e like me kā lākou fiber, SDG, a me nā mea ALA (,,).

ʻO nā olonā i hoʻonā ʻia e like me ka gum mucilage i nā ʻano flax i loaʻa nā waiwai hoʻohaʻahaʻa kolesterol.

ʻO ia no ka mea hiki i ko lākou hiki ke hana i kahi gel-like mea e hoʻopili ai i ka momona o ka momona, a pēlā e hoʻemi ai i ka lawe ʻana o ka kolesterol ().

Hoʻokahi o nā lā he 7 i hoʻopaʻa ʻia ma 17 mau kānaka i loaʻa i ka pulupulu olonā i hoʻohaʻahaʻa ʻia i ka huina kolukola e 12% a me LDL (ʻino) kolokolo e 15%, ke hoʻohālikelike ʻia me ka pūʻulu hoʻomalu ().

Hoʻohui ʻia, hana nā hua flax 'lignan SDG nui ma ke ʻano he antioxidant a me kahi phytoestrogen - kahi mea kanu i hoʻokumu ʻia e like me ka estrogen estrogen.

ʻOiai he mau waiwai hoʻohaʻahaʻa kolesterol nā antioxidants, he mea nui nā phytoestrogens i ka hoʻohaʻahaʻa o ke kaomi koko (, 30).

Hoʻoholo hoʻokahi hoʻokahi hebedoma hebedoma hebedoma i 30 mau kāne me ke kiʻekiʻe o ke kō ʻana o ke koko kiʻekiʻe i ka poʻe i loaʻa ka 100 mg o SDG i ka hoʻoliʻiliʻi o nā pae kolamu LDL (ʻino), ke hoʻohālikelike ʻia me ka pūʻulu hoʻomalu ().

ʻO ka hope, ʻo ka omega-3 fatty acid ALA kekahi me nā hopena anti-inflammatory ikaika.

Hōʻike ka noiʻi e kōkua paha ia i ka mālama ʻana - a me ka hoʻi hou ʻana - nā aʻa paʻa, kahi mea weliweli no ka maʻi hahau (,).

ʻO ka mea hou aʻe, ua loaʻa nā noiʻi ʻana i ka poʻe me ke koko kiʻekiʻe i nā hopena kūleʻa ke hoʻopau nā mea komo ma kahi o 4 punetēpu (30 gram) o nā hua flax milled i kēlā me kēia lā.

Ua nānā lākou i kahi hoʻemi o 10-15 mm Hg a me 7 mm Hg i ke kahe o ke systolic a me ke diastolic (ka helu kiʻekiʻe a me lalo o ka heluhelu), ke hoʻohālikelike ʻia me nā hui kaohi (,).

Nui nā hua flax a me ka aila flaxseed i ka fiber soluble, ALA, a me SDG, nā mea āpau e hōʻemi i ka maʻi maʻi puʻuwai a hoʻomaikaʻi i ka kaohi kō a me ka ʻike o ka insulin.

Nā hopena kūpono o ka ʻai ʻana i nā ʻano flax a me ka aila flaxseed

ʻOiai nā hua flax a me ka aila flaxseed i mau pono olakino, hiki ke launa pū me kekahi mau lāʻau i hoʻohana ʻia e hoʻoponopono i ke kō a me nā pae kolesterol (36).

Pili kēia i ka aila flaxseed, no ka mea ʻoi aku ka nui o ka ʻike omega-3.

ʻO kahi laʻana, he mau waiwai momona ko ka omega-3 momona, kahi e hoʻonui ai i ka hopena o nā lāʻau hoʻoliʻiliʻi koko, e like me aspirin a me warfarin, i hoʻohana ʻia e pale ai i nā kahe o ke koko ().

Eia nō naʻe, hiki i nā omega-3 fatty acid supplement ke hoʻopili i ke kaohi kō kō e ka hoʻēmi ʻana i nā pae kō kō.

ʻO ke kumu kēia e hoʻohaʻahaʻa loa lākou i ke kō i ke kō, e pono ai i kahi hoʻololi i kāu hana o nā lāʻau hoʻohaʻahaʻa koko-kō.

Eia nō naʻe, ʻo ka omega-3 mau mea momona momona i ka hua flax a i ʻole nā ​​mea hoʻopili aila flaxseed e hana i kekahi mau lāʻau hoʻohaʻahaʻa kolesterol iʻoi aku ka maikaʻi (36).

I kekahi hihia, pono ʻoe e nīnau i kāu mea mālama ola ma mua o ka hoʻohui ʻana i nā ʻano flax a i ʻole ka aila flaxseed i kāu hana maʻamau i kēlā me kēia lā.

Hiki paha i ka ʻai ʻana i nā hua flax a i ʻole ke aila flaxseed ke keʻakeʻa me nā lāʻau i hoʻohana ʻia e hoʻokele i ke kō a me nā kiʻekiʻe o ke kō. No laila, e akahele ʻoe ma mua o ka hoʻopau ʻana iā lākou.

Pehea e hoʻohui ai iā lākou i kāu papaʻai

ʻO nā hua flax a me ka aila flaxseed he maʻalahi loa ke kuke ʻana. Hiki iā lākou ke hoʻopau holoʻokoʻa, wili ʻia, a hoʻomoʻa ʻia, a i ʻole he ʻaila a palaoa paha ().

Eia nō naʻe, ʻoi aku ka paʻakikī o ka lulu ʻana o nā ʻano flax āpau, no laila e hoʻāʻo e pili i ka honua a i ʻole nā ​​milled mana inā ʻoe e ʻimi nei i kahi mea ʻē aʻe ma mua o ka aila.

Hiki iā ʻoe ke loaʻa iā lākou i nā huahana meaʻai he nui, e like me nā mea i hoʻomoʻa ʻia, nā wai momona, nā huahana waiū, a me nā pā pipi (,).

Eia kekahi, hiki iā ʻoe ke hoʻohui iā lākou i loko o ʻaneʻane nā mea āpau āu e kuke ai, e like me ka mea mānoanoa no nā sopa a me nā mea ʻono a i ʻole i loko o kāu kāwili uhi punahele no kahi pāpaʻi maikaʻi.

ʻO kahi ala maʻalahi a ʻono hoʻi e leʻaleʻa ai i nā olonā ke hoʻomākaukau i nā pahū olonā.

Eia kāu mea e pono ai:

• 1 kīʻaha (85 gram) o nā hua flax honua
• 1 punetēpō (10 gram) o nā hua flax holoʻokoʻa
• 2 tīpune o ka pauka onika
• 1 kahi teaspoon o ka pauka kālika
• 2 teaspoon o ka rosemary maloʻo
• 1/2 kīʻaha (120 ml) o ka wai
• ʻuʻakai o ka paʻakai

Hoʻohui i nā mea maloʻo i loko o kahi pola liʻiliʻi. A laila ninini i ka wai ma luna ona a hoʻohana i kou mau lima e hana i kahi palaoa.

E kau i ka palaoa ma waena o ʻelua mau pepa pepa a ʻolokaʻa i kou mānoanoa i makemake ʻia. Wehe i ka hapa luna o ka pepa pepa a ʻokiʻoki i ka palaoa i mau pahu. Hāʻawi kēia papa hana i 30 pahū pahū.

E kau i ka palaoa ma ka pepa bakena a hoʻomoʻa ia ma 350 ° F (176 ° C) no 20-25 mau minuke. E ʻoluʻolu a laila lawelawe iā lākou me ka luʻu punahele.

E pili ana i ka aila flaxseed, hiki iā ʻoe ke hoʻohui iā ia i nā lole a me nā mānoanoa, a i ʻole hiki iā ʻoe ke ʻike i nā capsule aila flaxseed ma nā hale kūʻai a me ka pūnaewele.

Hiki ke ʻai ʻia nā hua flax a me ka aila flaxseed holoʻokoʻa, lepo, e like me ka aila, a i ʻole i nā capsule, a hoʻohui ʻia i nā ipu ʻono a ʻono hoʻi.

Ke laina lalo

ʻO nā hua flax a me ka aila flaxseed he nui nā pono olakino e hiki ke kōkua i ka poʻe me ka maʻi diabetes e mālama i ke ʻano.

ʻOiai waiwai lākou i ka fiber, omega-3 fatty acid, a me nā mea kanu kū hoʻokahi, hiki iā lākou ke hoʻomaikaʻi i ke kaohi kō kō, ka ʻike o ka insulin, a hoʻemi i nā mea pilikia no ka maʻi puʻuwai.

Eia naʻe, pono ʻoe e noʻonoʻo ma mua o ka ʻai ʻana iā lākou, no ka mea hiki iā lākou ke launa me nā lāʻau ʻē aʻe i kuhikuhi ʻia no ka mālama ʻana i ka maʻi kō.