MAFURA A LINOTLOLO - TŠEBELISO EA ONA KE ENG? - LIHLAHISOA TSA LIJO LE LINTHO TSA MOTHEO

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Mohlomong u kile oa utloela ka oli ea folaxe - ke oli e nyane ea peo, hanyane hofeta peo ea sesame, e nang le karolo e kholo lijong tsa hau. Batho ba bang ba bitsa flaxseed e 'ngoe ea lijo tse ikhethang lefatšeng. Ho na le lithuto tse 'maloa tse supang melemo ea bohlokoa bakeng sa' mele oa ho ja lihlahisoa tse nang le folaxe tse ka fokotsang kotsi ea ho ba le mafu a fapaneng, ho kenyeletsa le lefu la tsoekere.

Ho ne ho tla bonahala hore na peo e nyane e khona ho sebetsana joang le mosebetsi o joalo o sa khoneheng. Leha ho le joalo, lekholong la VIII, Morena Charles o supile melemo e ke keng ea latoloa ea folaxe, ka hona a fana ka taelo e hlokang hore baahi ba e je. Matsatsing ana, makholo a lilemo hamorao, ho na le lithuto tse netefatsang taba ea hae.

Hobaneng u lokela ho sebelisa oli ea mafura

Oli ea peo ea folaxe ke mohloli o ikhethang oa haholo dikahare tsa carbohydrate tse tlaseho e etsa khetho e ntle bakeng sa batho ba nang le lefu la tsoekere (ho thusa ho fokotsa palo ea tsoekere). Ena ke ntlha feela ea leqhoa.

Flaxseed ke lijo-thollo tse nang le nama e ngata ea 'mele e nang le livithamini le liminerale tse nang le lintlha tse phahameng tsa:

Vithamine B6
Omega 3 acid
folic acid
koporo le phosphorus,
magnesium
Manganese
fiber
phytonutrients, (mohlala, lignans tse thibelang ho qala ha lefu la tsoekere la mofuta oa 2).

Flaxseed e na le lioli ka sebopeho sa eona, tseo boholo ba tsona e leng alpha-linolenic acid mme ke e 'ngoe ea mefuta e meraro ea liathomo tsa omega-3. Lioli tse ling ke eicosapentaenoic le docosahexaenoic acid, e fumanehang haholo ka har'a litlhapi: salmon, mackerel le tuna e telele ea tuna.

Lioli tsa mohloaare, soneblomo le oli tse lohiloeng: phapang ke efe?

Ha re bapisa oli e tsoang ho: mehloaare, sonobolomo, peo ea folaxe, e lokela ho utloisisoa:

mafura a fekse ha a tšoanelehe ka botlalo bakeng sa ho belisoa,
oli ea mohloaare e loketse li-salads,
Oli ea soneblomo ha e sebelisoe eseng feela bakeng sa ho halika (e hloekisitsoeng), empa hape le lisaladi (tse sa koaeloang).

Ha e le papiso ea limatlafatsi ka oli, ho hlakisoa hantle, ho hlahisoa tafole e latelang:

OIL	Polysaturated Fatty Acids	Mafura Acids (E Felisoa)	Vitamin E	"Palo ea Acid" (ha e fofa: e ka tlase e loketseng haholoanyane)
Flaxseed	67,6	9,6	2.1 mg	2
Mohloaare	13,02	16,8	12.1 mg	1,5
Sethala sa letsatsi	65,0	12,5	44.0 mg	0,4

Melemo le likotsi tsa oli ea peo ea folaxe

Boithuto bo bongata bo re oli ea folaxe e na le lintho tse ngata tse amang pholiso ea 'mele.

1. Li-acids tsa Omega-3 lia thusa:

Fokotsa triglycerides, eketsa HDL (cholesterol e ntle), khatello e tlase ea mali (haeba ho hlokahala), hape e thibela kapa ho fokotsa sebopeho sa polasetiki, methapo ea mali methapong e lebisang pelong le bokong.
Pheta matšoao a mafu a mangata a sa foleng: pelo, lefu la tsoekere, ramatiki, asthma esita le mefuta e meng ea mofets'e.
Fokotsa ho ruruha: gout, lupus le fibrosis ea matsoele:
Ka lupus, ho ruruha ha manonyeletso ho fokotseha le boemo ba cholesterol bo fokotseha.
Ka gout - bohloko bo kopaneng ba kopane le ho ruruha li fokotsehile.
Basali ba nang le li-fibrosis tsa matsoele ba na le liminerale tse tlase, 'me tšebeliso ea oli e thusa ho eketsa tšilo ea iodine.
Fokotsa matšoao a amanang le ho ruruha, ho sokela, le menyakoe.
Ka kalafo ea makhopho a sefahleho le psoriasis.
Ho ntlafatsa kholo ea lipekere le moriri o phetseng hantle.
Ka kalafo ea prostatitis, ho hloka thari le monna:
Ho ntlafatsa mohopolo le ho fokotsa maemo a kotsi a ho feto-fetoha ha maikutlo le khatello ea maikutlo.

2. Li-Fibers (mohloli o ruileng oa fiber) li loketse motho e mong le e mong. tsamaiso ea tšilo ea lijo, ho thibela makhopho, hape e thusa ho laola maemo a tsoekere.

3. Phytonutrients thusa ho thibela lefu la tsoekere la mofuta oa 2 ka ho theola khatello ea "insulin". Li na le phello e kholo 'meleng oa mosali, hobane e le prophylactic khahlano le hlahala e mpe ea matsoele, e thusa ho leka-lekanya li-hormone, hape e fokotsa mats'oao a ho khaotsa ho ilela khoeli.

Oli ea flaxse e na le li-contraindication!

Bo-'mè baimana le ba anyesang ha baa lokela ho tlatsa lijo tsa bona ka oli e tlotsitsoeng, lithuto li bontša litholoana tse hanyetsanang.
Batho ba nang le mathata a bowel ba lokela ho bua le ngaka ea bona ka ho sebelisa oli ea peo ea folaxe (ka lebaka la maemo a phahameng a fiber).
Batho ba nang le lefu la sethoathoa ba lokela ho qoba ho senya oli e nang le mafura a mangata, kaha li-suppress tsa Omega-3 li ka baka ho tsukutloa.
Mathata a basali a amanang le mathata a lihormone: uterine fibroids, endometriosis, lesapo la mokokotlo; banna ba nang le mofetše oa senya. Pele o sebelisoa, tlhahiso ea ngaka e ea hlokahala.
Litla-morao tse tsamaeang le ho ja oli e sa sebetseng hantle: lets'ollo, moea, ho nyekeloa le pelo le bohloko ba ka mpeng.

Tšebeliso e nepahetseng ea oli

Oli e ntle ea folaxe e ntšoa ke khatello e batang.

E bolokiloe ka libotlolong tse nyane tsa opaque, haholo-holo ka sehatsetsing, ka lebaka la oxidation e potlakileng ka mocheso le bobebe le tatso ea rancid (e nkoang e senyehile).

Hopola hore oli ea peo ea folaxe e na le bophelo ba raka ea likhoeli tse 3 ho tloha tlhahiso / boteng. E lokela ho sebelisoa nakong ea libeke tse 'maloa kamora ho bula botlolo.

Palo e kholo ke chefo! Polelo ena ke 'nete ho semela leha e le sefe sa meriana, oli ea linse e ne e le joalo. Motsoako oa bohlokoa ke hoo e ka bang 100 g ka letsatsi.

'Mele o mong le o mong o arabela ka tsela e fapaneng, leha ho le joalo, li-acid tsa omega-3 li laola ho hasana ha mali,' me qalong ha ua lokela ho nka tse fetang 2 tbsp. l oli ea linse ka letsatsi.

Tšebeliso ea oli ea flaxseed bakeng sa lefu la tsoekere:

Ka sebopeho sa eona se hloekileng:Trom (ka mpeng e se nang letho) - 1 tbsp. l oli.
Ka li-capsules: 2 - 3 cap. ka letsatsi ka metsi a manyane.
Ka tlatsetso ea lijana tse batang: 1 tbsp. l tšela lettuce, litapole kapa meroho e meng.
Tlatsetso ea lijo ka mokhoa oa peo ea folaxe (pele ho chop, o ka halikola habonolo, ebe o eketsa lijana tse fapaneng: sopho, sopho, pureese ea meroho, yoghur, li-pastries).
1. Ho thusa ho hanyetsana le insulin ho bakuli ba nang le lefu la tsoekere la methapo ea 2: ho tloha ho 40 ho isa ho 50 g ya peo e sithabetseng, ho nka ts'ebetso ea khalori (120 kcal).
2. Ho phethela Omega-3: 1/2 tsp. peo.
O ka lokisa decoction e tla u thusa ho hanela lefu la tsoekere: Flaxseed - 2 tbsp. l Grind ho ea mobu o phofo, tšela metsi a belang (0.5 l.) ebe u pheha metsotso e 5. Kamora ho tlosa mocheso, pholile (ntle le ho tlosa sekoaelo) ho mocheso oa kamoreng ebe u nka metsotso e 20. pele lijo tsa hoseng li ea pele. Nka moro o mocha oa khoeli.

Ho a hohela ho nahana ka oli ea linse e le pheko ea mohlolo ka lebaka la melemo ea eona e meholo ea bophelo bo botle. Empa hopola hore ha ho na lijo tsa boselamose kapa limatlafatsi tse ka tlosang matšoao a bokuli bo tebileng bosiu bo le bong. Kenya oli ea flaxseed lijong tsa hau tsa letsatsi le letsatsi, latela litlhahiso tsa ngaka ea hau mme sena se tla u fa bophelo bo botle.

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