Nā Hua Flax 101: Nā Mea Pono Nutr a me nā Pono olakino

Anter

• ʻIke kūpono
• Kālika a me ka puluniu
• Pūmua
• Momona
• Nā wikamina a me nā minelala
• Nā mea kanu mea kanu ʻē aʻe
• Lignans
• Kaumaha emi
• ʻO ke olakino puʻuwai
• Kolesterol koko
• ʻO nā waikawa momona Omega-3
• Kaomi koko
• Nā pono olakino ʻē aʻe o nā ʻano flax
• ʻO ke olakino Digestive
• Diabetes
• Kanesa
• Nā hopena maikaʻi ʻole a me nā hopohopo o kēlā me kēia
• Nā glycosides Cyanogenic
• ʻAikika Phytic
• Nā pilikia kūpala
• Nā pilikia i ka wā hāpai
• Nā hopena lahilahi koko
• Ke laina lalo

Nā hua flax (ʻO Linum usitatissimum) - ʻike ʻia ʻo flax a i ʻole nā ​​linseeds maʻamau - nā ʻano aila liʻiliʻi i hoʻomaka ʻia ma ka Hikina Hikina he mau makahiki i hala.

I kēia mau lā, ua loaʻa iā lākou ka kaulana ma ke ʻano he meaʻai olakino. Loaʻa kēia i kā lākou ʻike kiʻekiʻe o nā momona omega-3 momona o ka puʻuwai, puluniu, a me nā mea kanu ulu ʻē aʻe (,,).

Ua hoʻopili ʻia nā hua flax i nā pono olakino, e like me ka hoʻomaikaʻi ʻana i ka digestion a me ka hoʻemi ʻia ʻana o ka maʻi puʻuwai, ʻano diabetes 2, a me ka maʻi ʻaʻai.

Hoʻohui maʻalahi ʻia lākou i kāu papaʻai - ka wili ʻana iā lākou ke ala ʻoi loa e hiki ai ke hoʻohana i kā lākou keu pono olakino.

ʻAno ʻeleʻele a melemele paha nā ʻano flax. Kūʻai kūʻai ʻia lākou a pau, ka lepo / wili ʻia, a i hoʻomoʻa ʻia paha - a hana pinepine ʻia i aila flaxseed.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā ʻano flax.

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.

ʻIke kūpono

Loaʻa nā Flaxseeds i nā kalo he 534 ma kēlā me kēia 3.5 auneke (100 gram) - e pili ana i nā calorie he 55 no kēlā me kēia punetune (10 gram) o nā hua holoʻokoʻa.

Loaʻa iā lākou he 42% momona, 29% carbs, a me 18% protein.

Hoʻokahi punetune (10 gram) o nā hua flax holoʻokoʻa e hāʻawi i nā meaola e hiki mai ana ():

• Kalepona: 55
• Wai: 7%
• Kumuʻiʻo: 1.9 gram
• Kāpena: 3 gram
• Kō: 0,2 gram
• Puluniu: 2.8 gram
• Momona: 4.3 gram

Kālika a me ka puluniu

Hana ʻia nā hua flax i nā carbs 29% - he 95% o ia mau mea he fiber.

ʻO kēia ka haʻahaʻa o ka carbs digestible net - ka helu o nā carbs āpau i hoʻemi ʻia ka nui o nā fiber - e hoʻolilo ana iā lākou i mea ʻai momona momona.

Hāʻawi ʻelua mau punetēpō (20 gram) o nā hua flax ma kahi o 6 gram o ka puluniu. ʻO 15-25% paha kēia o ka Reference Daily Intake (RDI) no nā kāne a me nā wahine, ().

Hoʻokomo ʻia ka ʻike fiber i (6):

• 20-40% pā hiki ke hoʻoheheʻe ʻia (gums gums)
• 60-80% puluniu insoluble (cellulose a me lignin)

Kōkua ka mea hiki ke hoʻololi i ke kō a me nā kiʻekiʻe o ke kō. Hāpai pū ia i ke olakino digestive e ka hānai ʻana i kāu bacteria momona (,).

Ke hui ʻia me ka wai, mānoanoa loa nā huaʻōlū i nā hua flax. Hoʻohui pū ʻia me ka ʻike fiber insoluble, hana kēia i nā hua flax i laxative kūlohelohe.

Hiki ke kōkua i ka lūlū ʻana i nā ʻano flax ke hoʻolauna i ka hana mau, pale i ka constipation, a hoʻemi i kou pilikia i ka maʻi kō (,,).

Pūmua

Hana ʻia nā hua flax i 18% protein. Hoʻohālikelike ko lākou profile amino acid i nā soybeans.

ʻOiai ka loaʻa ʻana o nā amino acid pono, nele lākou i ka amino acid lysine.

No laila, manaʻo ʻia lākou he protein ʻaʻohe piha (11).

Eia nō naʻe, kiʻekiʻe nā hua flax i nā amino acid arginine a me ka glutamine - he mea nui ia mau mea ʻelua no ka olakino puʻuwai a me ka immune system (,).

Momona

Loaʻa nā hua flax i ka momona 42%, me ka punetune 1 (10 gram) e hāʻawi ana iā 4.3 gram.

Hoʻokumu ʻia kēia ʻike momona i ():

• 73% polyunsaturated fatty acid, e like me omega-6 fatty acid a me ka omega-3 fatty acid alpha-linolenic acid (ALA)
• 27% monounsaturated a me nā māʻona momona momona

ʻO nā hua flax kekahi o nā kumuwaiwai momona o ALA. I ka ʻoiaʻiʻo, ʻoi aku lākou i nā hua chia (15) wale nō.

ʻO ALA kahi waikawa momona pono, ʻo ia hoʻi ʻaʻole hiki i kou kino ke hoʻohua iā ia. No laila, pono ʻoe e loaʻa mai ka meaʻai āu e ʻai ai.

Aia i loko o ka aila Flaxseed ka nui kiʻekiʻe o ka ALA, a ukali ʻia e nā hua wili. Hāʻawi ka ʻai ʻana i nā ʻanoʻano āpau i ka liʻiliʻi loa o ALA, ʻoiai paʻa ʻia ka aila i loko o ka fibrous o ka hua ().

Ma muli o kā lākou kiʻekiʻe o ka omega-3 fatty acid, loaʻa i nā hua flax kahi lakene haʻahaʻa o omega-6 i ka omega-3 ma mua o nā ʻano aila ʻē aʻe.

Ua hoʻopili ʻia ka lakio haʻahaʻa o ka omega-6 i ka omega-3 fatty acid i kahi haʻahaʻa o nā maʻi maʻi (,).

Eia nō naʻe, ʻaʻole i loko o nā hua flax ka nui o ka omega-3 e like me nā aila iʻa.

ʻO ka mea hou aku, pono i kou kino e hoʻohuli i ka ALA i nā hua flax i eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA) - kahi hana e kūpono ʻole pinepine (,,).

ʻO kekahi ʻano o nā ʻano flax - solin, ka ʻano melemele - ʻaʻole momona e like me ka hua flax maʻamau. He ʻano ʻokoʻa loa kona aila a haʻahaʻa i nā omega-3 fatty acid (22).

ʻO nā hua flax kiʻekiʻe loa i ka fiber a hāʻawi i nā nui o ka protein. Ua momona lākou i ka momona a ʻo kekahi o nā kumu waiwai hoʻokumu maikaʻi loa o ka omega-3 fatty acid i loaʻa i ka naʻau.

Nā wikamina a me nā minelala

ʻO nā hua flax kahi kumu maikaʻi o nā wikamina a me nā minelala.

• Thiamine. ʻIke ʻia kēia huaola B ma ke ʻano he wikamina B1. Pono ia no ka metabolism maʻamau a me ka hana nerve.
• Keleawe. ʻO kahi mineral pono, he mea nui ke keleawe no ka ulu ʻana, hoʻomohala ʻana, a me nā ʻano hana o ke kino ().
• ʻO Molibdenum. Nui nā hua flax i ka molybdenum. Nui kēia mineral mineral trace i nā hua, nā hua, a me nā legume ().
• Makanekiuma ʻO kahi mineral nui i nui nā hana i kou kino, kū ka magnesium i nā nui o nā hua, nā hua, nā hua, a me nā lau lau ʻōmaʻomaʻo ().
• Pākuʻi. ʻIke ʻia kēia mineral i loko o nā meaʻai waiwai protein a hāʻawi i ka olakino iwi a me ka mālama ʻana i nā ʻaʻa.

ʻO nā hua flax kahi kumu maikaʻi o nā wikamina a me nā minelala e pono ai no ke olakino maikaʻi. Hoʻopili kēia i ka thiamine (wikamina B1), keleawe, molybdenum, magnesium, a me ka phosphore.

Nā mea kanu mea kanu ʻē aʻe

Aia nā hua flax i kekahi mau mea kanu mea pono:

• p-ʻĀkika Coumaric. ʻO kēia polyphenol kekahi o nā antioxidant nui i nā hua flax.
• ʻAkika Ferulic. Hiki i kēia antioxidant ke kōkua i ka pale ʻana i nā maʻi maʻi mau ().
• Nā glycosides Cyanogenic. Hiki i kēia mau mea ke hana i nā hui i kapa ʻia ʻo thiocyanates i kou kino, kahi e hōʻino ai i ka hana thyroid i kekahi poʻe.
• Nā Phytosterols. Pili i ka cholesterol, loaʻa nā phytosterols i nā membrane o nā mea kanu. Ua hōʻike ʻia lākou i nā hopena hoʻoliʻiliʻi kolesterol ().
• Lignans. Aia nā Lignans ma kahi o nā mea kanu āpau, e hana nei ma ke ʻano he mau antioxidant a me nā phytoestrogens. Nui ka waiwai o nā hua flax i nā lignans, e paʻa ana a 800 mau manawa ma mua o nā meaʻai ʻē aʻe ().

ʻOi aku ka nui o nā hana antioxidant kiʻekiʻe o nā hua flax Brown ma mua o nā ʻano melemele (15).

Lignans

ʻO nā hua flax kekahi o nā kumu waiwai papaʻai momona loa o nā lignans. Hana ʻia kēia mau meaola ma ke ʻano he phytoestrogens ().

ʻO nā Phytoestrogens he mau mea kanu like i like me ka wahine estrogen wahine. He mauwaliwali ko lākou estrogen a me nā waiwai antioxidant ().

Ua pili lākou i kahi hoʻemi haʻahaʻa o ka maʻi puʻuwai a me ka maʻi metabolic, ʻoiai lākou e hoʻemi ana i ka nui o ka momona a me ka glucose i kou koko.

Kōkua ka flax lignans i ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko, ke kaumaha o ka oxidative, a me ka mumū i kou aʻa ().

Hoʻomaʻa ʻia nā Lignans e nā koʻohune i loko o kāu ʻōnaehana digestive a hoʻoliʻiliʻi paha i ka ulu ʻana o kekahi mau maʻi ʻaʻai - ʻo ia hoʻi me nā ʻano hormon-sensitive, e like me ka umauma, kōpū, a me ka maʻi ʻaʻai prostate (,).

ʻO nā hua flax kiʻekiʻe ma nā ʻano mea kanu like ʻole p-Cumaric acid, ferulic acid, cyanogenike glycosides, phytosterols, a me nā lignans. Ma kahi kikoʻī, ua hoʻopili ʻia nā mea hope loa i nā pono like ʻole.

Kaumaha emi

Pono paha nā hua flax ma ke ʻano he mahele o ka papaʻai pohō.

Loaʻa i loko o lākou ka fiber soluble, a lilo i pilau ke hui ʻia me ka wai.

Ua hōʻike ʻia ka maikaʻi o kēia puluniu i ka kaohi ʻana i ka pōloli a me nā kuko, e paipai ana i ka hoʻemi kaumaha (,).

Hoʻoholo kahi loiloi o nā noiʻi i kāohi ʻia e paipai nā ʻano flax i ka hoʻoliʻiliʻi o ke kaumaha i ka poʻe momona a me nā momona. ʻO nā mea i hoʻohui i nā hua i kā lākou papaʻai ua nalowale kahi awelika o 2.2 paona (1 kg), hoʻohālikelike ʻia i ka pūʻulu hoʻomalu ().

Ua hōʻike pū ʻia ka hōʻuluʻulu manaʻo ʻoi aku ka nui o ka hoʻēmi kino ma nā haʻawina i ʻoi aku ma mua o 12 mau pule a i waena o ka poʻe i hoʻopau i ka 30 gram o nā hua flax i kēlā me kēia lā ().

Aia nā hua flax i loko o ka fiber hiki ke hoʻoheheʻe ʻia, kahi e hāpai ai i ka pohō kaumaha ma o ka hōʻemi ʻana i ka pōloli a me ka hōʻemi ʻana i ka ʻiʻini.

ʻO ke olakino puʻuwai

Hoʻopili ʻia nā hua flax me nā pono nui no ke olakino puʻuwai, i pili nui ʻia i kā lākou ʻike o ka omega-3 fatty acid, lignans, a me ka fiber.

Kolesterol koko

ʻO ke kōkoʻolā kiʻekiʻe kahi mea ʻike nui ʻia no ka maʻi puʻuwai. Heʻoiaʻiʻo loa kēia no ka LDL (maikaʻi) cholestized kolesterol ().

Hoʻomaopopo nā noiʻi kanaka i ka ʻai ʻana o nā hua flax i kēlā me kēia lā - a i ʻole ka aila flaxseed - e hoʻoliʻiliʻi i ka cholesterol e 6-11%.

Hōʻike kēia mau noiʻi i ka hoʻoliʻiliʻi 9-18% i ka helu o ka LDL (ʻino) kolamu kolamu (,,,).

Kākoʻo ʻia kēia e nā noiʻi holoholona e hōʻike ana i nā ʻano flax ke hoʻomaikaʻi i nā kiʻekiʻe kolesterol a me ka hoʻohui ʻana o nā momona o ke koko (, 41,,,).

He mea maikaʻi paha kēia mau hua ke hoʻopau ʻia me ka lāʻau hoʻohaʻahaʻa kolesterol.

Ua ʻike ʻia ma kahi noiʻi he 12 mau mahina ka mea i hoʻoulu ʻia he mau hua flax he 8.5% hōʻemi o ka LDL (ʻino) kolesterol, hoʻohālikelike ʻia me kahi hui hoʻomalu ().

Kuhi ʻia kēia hopena hoʻoliʻiliʻi kolesterol e nā kiʻekiʻe fiber a me nā mea lignan i loko o nā hua flax.

Hoʻopili kēia mau mea me nā waikawa bile waiwai kolesterol a lawe iā lākou i lalo i kāu wahi digestive. Hoʻoemi kēia i nā pae kolesterol i kou kino ().

ʻO nā waikawa momona Omega-3

Pono nā Omega-3 fatty acid. Loaʻa paha iā lākou nā pōmaikaʻi no nā ʻaoʻao like ʻole o ke olakino puʻuwai, e like me ka hana ʻana o ka platelet koko, ka mumū, a me ke kahe o ke koko.

ʻOi loa nā hua flax i ka omega-3 fatty acid alpha-linolenic acid (ALA).

Ua hōʻike ʻia lākou e hoʻemi i ka maʻi maʻi puʻuwai i ka hoʻopaʻa holoholona ʻana i ka hoʻohaʻahaʻa ʻana i nā aʻa ().

Hoʻohui kekahi mau noiʻi iā ALA me kahi haʻahaʻa o ka maʻi ahulau, nā puʻuwai puʻuwai, a me nā maʻi puʻuwai mau. Ua nānā kēia mau noiʻi i ka 73% haʻahaʻa o ka make koke pū kekahi, ke hoʻohālikelike ʻia me ka poʻe me ka loaʻa ʻana o ka ALA haʻahaʻa (,,,).

I hoʻokahi noiʻi, hāʻawi ʻia ka poʻe me ka maʻi puʻuwai i ka 2.9 mau huna o ALA i kēlā me kēia lā no hoʻokahi makahiki. ʻO ka poʻe i loaʻa ka pākuʻi he haʻahaʻa haʻahaʻa o ka make a me nā puʻuwai puʻuwai ma mua o ka poʻe i ka pūʻulu mālama ().

Ma ke ʻano he mea kōkua maikaʻi nā mea momona ALA momona i ke olakino puʻuwai e like me nā aila iʻa, nā mea waiwai iā EPA a me DHA (,, 55).

Kaomi koko

ʻO ka ʻai ʻana i nā hua flax kahi ala kūpono e hoʻohaʻahaʻa ai i ke kahe o ke koko (,,,,).

I loko o kahi noi 6-mahina i ka poʻe me ke kaomi kiʻekiʻe o ke koko, ʻo kēlā mau mea e ʻai ana i 3 mau punetēpu (30 gram) o nā hua flax i kēlā me kēia lā i hoʻoliʻiliʻi he 10 a me 7 mm Hg ka hoʻemi ʻia o ke systolic a me ke kahe diastolic.

ʻO ka poʻe me ka pae systolic - ka helu kiʻekiʻe i ka heluhelu ʻana i ke kahe o ke koko - ʻoi aku ma mua o 140 mm Hg i ka hoʻomaka ʻana o ka hoʻopaʻa ʻana i ʻike ʻia he ʻoi aku ka hōʻemi o 15 mm Hg ().

No kēlā me kēia 5 mm Hg hoʻoliʻiliʻi ma systolic a me 2-5 mm Hg hōʻemi i ke kahe o ke koko diastolic, e hoʻoliʻiliʻi ʻia kāu makaʻu o ka hahau ʻana e 1113% a me kou makaʻu i nā maʻi puʻuwai e 34% (,).

Hiki i nā hua flax ke kōkua i ke kaua ʻana i ka maʻi puʻuwai e ka hoʻohaʻahaʻa ʻana i ke kahe o ke koko, ka mālama ʻana i ke kō ʻana o ke kō, a me ka hoʻonui ʻana i kāu kiʻekiʻe o nā omega-3 fatty acid i loaʻa i ka puʻuwai.

Nā pono olakino ʻē aʻe o nā ʻano flax

Ua hōʻike ʻia nā hua flax e pōmaikaʻi i nā ʻano he nui o ke olakino kanaka.

ʻO ke olakino Digestive

ʻO ke diarrhea a me ka constipation ka mea e pilikia nui ai a hoʻoweliweli paha i kou olakino.

Ma kahi o 2-7% o ka poʻe ma ʻAmelika Hui Pū ʻIa e ʻike ai i ka maʻi palahō mau, ʻoiai ka hopena o ka paʻa pinepine ʻana e pili ana iā 12-19% o ka heluna kanaka. Hiki ke piʻi ka nui o ka Constipation ma mua o 27% ma ʻEulopa, me nā wahine i ka manawa ʻelua o ka makaʻu o nā kāne (62,).

Ua ʻike ʻia kekahi mau noiʻi i nā ʻano flax e pale aku i ka maʻi diarrhea a me ka constipation (,,).

Hoʻohui ka nui o ka fiber insoluble i nā hua flax i kāu ʻōpala digestive, e hana ana ma ke ʻano he laxative a me ka hoʻomaha ʻana i ka paʻa paʻa (, 67).

Manaʻo ʻia ʻo ka fiber soluble e hoʻopaʻa i ka wai i kāu wahi digestive. ʻO kēia ke kumu e pehu a hoʻonui i ka nui o kāu pahu, e pale ana i ka maʻi diarrhea ().

Diabetes

Wahi a ka World Health Organization (WHO), 1 o 10 mau mākua i loaʻa i ka maʻi diabetes i ka makahiki 2012 ().

Hōʻike nā noiʻi i ka poʻe me ka maʻi diabetes type 2 i ka hoʻopili ʻana me ka 10-20 mau huna o ka pauka flaxseed i kēlā me kēia lā no 1-2 mau mahina e hoʻemi ai i ka hoʻokēʻai ʻana i ke kō a hiki i ka 19.7% (, 70).

Eia naʻe, ʻaʻole ʻike ʻia nā noiʻi āpau i nā ʻano flax e maikaʻi i ka hoʻoponopono ʻana i nā kō glucose a me nā pae o ka insulin ().

ʻOiai ʻaʻole maopopo ka loulou ma waena o nā ʻano flax a me ka maʻi kōkō ʻano 2, manaʻo ʻia lākou he palekana a olakino hoʻohui i kāu papaʻai inā loaʻa iā ʻoe ka ʻano diabetes 2 ().

Kanesa

Hōʻike nā hōʻike hoʻokolohua a me nā holoholona i nā ʻano flax e kāohi i ka hoʻokumu ʻana o nā ʻano maʻi ʻaʻai, e like me nā kolona, ​​ka umauma, ka ʻili, a me nā akemāmā (,).

Ua hoʻohui ʻia ka nui o nā kiʻekiʻe o ke koko o nā homone wahine i ka hoʻonui ʻia o ka makaʻu o nā maʻi ʻaʻai (,,).

Hiki i nā ʻano flax ke hoʻohaʻahaʻa i nā pae serum o nā hormones sex i nā wahine nui, e hoʻoliʻiliʻi ana i ka maʻi kanesa o ka umauma (,).

Ua hōʻike ʻia kēia mau hua e pale aku i ka maʻi ʻaʻai prostate (,).

Hiki i nā hua flax ke hoʻomaikaʻi i ka digestion ma ka hoʻomaha ʻana i ka maʻi pākī a me ka paʻa paʻa. Hiki iā lākou ke hōʻemi i ka hoʻokēʻai ʻana i ke kō i ke kō i ka poʻe me ka maʻi diabetes a hoʻohaʻahaʻa i kou makaʻi i kekahi mau maʻi maʻi maʻi.

Nā hopena maikaʻi ʻole a me nā hopohopo o kēlā me kēia

ʻO nā hua flax maloʻo e ʻae maikaʻi ʻia, a ʻaʻole ʻike pinepine ʻia ka maʻi āpau ().

Eia nō naʻe, koi ʻia e inu nui i ka wai ke ʻai i kēia ʻanoʻano.

Nā glycosides Cyanogenic

Loaʻa i nā hua flax nā mea kanu i kapa ʻia cyanogenic glycosides. Hiki i kēia mau mea ke hoʻopaʻa me nā pūhui sulfur i kou kino e hana i thiocyanates.

Hiki ke hōʻino ka nui o nā thiocyanates i ka hana o kāu kelepa thyroid ().

ʻAʻole hiki i nā ʻāpana kūpono ke hana i nā hopena maikaʻi ʻole i nā kānaka olakino. Eia nō naʻe, pono i ka poʻe me nā pilikia thyroid e pale i ka nui o nā ʻano flax ().

ʻOiai ʻaʻole i hoʻoholo ʻia ka palena maluhia o ka ʻai flaxseed, ua hoʻoholo hoʻokahi kahi noiʻi he 5 mau punetēpu (50 gram) i kēlā me kēia lā ka palekana a me ka pono no ka poʻe olakino ().

ʻAikika Phytic

E like me nā ʻanoʻano, loaʻa nā hua flax i ka acid acid.

Kāhea ʻia ʻo Phytic acid ma ke ʻano he antinutrient, no ka mea hiki ke hoʻoliʻiliʻi i ka lawe ʻia ʻana o nā minelala e like me ka hao a me ka zinc (85).

Eia nō naʻe, ʻaʻole hiki i ka acidic acid ke hōʻemi mau i ka lawe ʻana o ka mineral a ʻaʻole pili i nā meaʻai ma hope.

No laila, ʻaʻole kēia he mea nui e hopohopo ai - koe wale no ka poʻe hemahema i nā minelala e like me ka hao a / a i ʻole e hāhai i kahi papaʻai kaulike ʻole.

Nā pilikia kūpala

No ka poʻe i maʻa ʻole i ka ʻai ʻana i ka fiber he nui, ʻo ka hoʻokomo koke ʻana i nā hua flax ke kumu o nā pilikia digestive. Hoʻopili kēia i ka bloating, gas, pain ʻōpū, a me ka nausea.

ʻOi aku ka maikaʻi e hoʻomaka me nā lāʻau liʻiliʻi a hana i kou ala a hiki i 1-2 punetēpu (10-20 gram) i kēlā me kēia lā.

Hoʻohui pū i nā ʻano flax i kāu papaʻai e hoʻonui pū paha i ka pinepine o ka ʻōpū, no ka mea, he laxative kūlohelohe nā hua flax.

Nā pilikia i ka wā hāpai

ʻOiai kaupalena ʻia nā noiʻi kanaka, hopohopo nā poʻe loea olakino he nui nā hopena maikaʻi ʻole i ka ʻai ʻana i nā hua flax i ka wā hāpai.

Loaʻa kēia i nā phytoestrogens i nā ʻanoʻano, i like ke ʻano me ka estrogen wahine hormone sex.

Hōʻike nā haʻawina holoholona i nā ʻano flax a me nā lignans flaxseed i mea e hōʻemi ai i ke kaumaha o ka hānau ʻana a pili i ka ulu ʻana o ka ʻōnaehana hānau o nā keiki - keu hoʻi inā hoʻopau ʻia i ka wā o ka hāpai mua (,).

ʻAʻole paha e loaʻa ka hopena maikaʻi ʻole ma nā kaha liʻiliʻi o nā hua flax.

Eia nō naʻe, i ka wā o ka hāpai ʻana a me ka hānai ʻana, koi ʻia e kaohi i kāu lawe ʻana i nā ʻano flax a me nā kumuwaiwai e pili ana i nā diettoestrogens. Hoʻopili pū kēia i kekahi huahana soy.

Nā hopena lahilahi koko

ʻO nā mahele nui o ka omega-3 fatty acid i loaʻa i nā hopena hōʻemi koko ().

Inā loaʻa ʻoe i kahi maʻi koko a lawe paha i nā mea wī koko a i ʻole nā ​​lāʻau ʻē aʻe, e nīnau me kāu kauka olakino ma mua o ka hoʻopili ʻana i nā hua flax i nui i kāu papaʻai (,).

Hiki i nā hua flax ke kumu o nā pilikia digestive. Loaʻa iā lākou nā mea kanu i hiki ke hoʻololi i kekahi poʻe a ʻaʻole i manaʻo ʻia he palekana no ka hoʻohana ʻana i nā lāʻau kiʻekiʻe i ka hāpai mua ʻana.

Ke laina lalo

Ua lilo nā ʻano hua flax i mea makemake nui ʻia ma muli o kā lākou waiwai nui o ka omega-3 fatty acid, puluniu, a me nā mea kanu ʻē aʻe, nā mea e kuleana i nā pono o nā ʻanoʻano.

Hiki iā lākou ke kōkua i ka pohō kaumaha a hoʻomaikaʻi i ke kaohi kō kō, a me ke olakino a me ka digestive.

Inā makemake ʻoe e hoʻonui i kou olakino me kēia mau powerhouse liʻiliʻi, hiki iā ʻoe ke kūʻai iā lākou ma kahi o ka pūnaewele a pūnaewele paha.