Micah Stanley
Sau da yawa ana cewa za ku iya kawai ku ci flaxseed maimakon tsaban chia masu tsada. Shin hakan daidai ne? Ko akwai bambance-bambance tsakanin tsaban chia da tsaban flax?
Chia tsaba da flaxseed: bambance-bambance tsakanin manyan abinci biyu
Chia tsaba da flaxseed (linseed) duka iri ne na tsire-tsire na shekara-shekara. Itacen chia na cikin dangin mint ne, a matsayin sashi, kamar basil, lemun tsami, da sauran ganye masu yawa. Flax na kowa, a gefe guda, yana da iyalinsa: dangin flax.
Waɗannan su ne tsire-tsire guda biyu mabanbanta, wanda ke nufin cewa tsaban su ma suna da kaddarori daban-daban da sinadarai. Misali, 'ya'yan chia suna da ɗanɗano tsaka tsaki don haka ana iya amfani da su ta hanyoyi daban-daban, yayin da linseed yana da ɗanɗanon nama. Tabbas, akwai kuma kamanceceniya, irin su babban abun ciki mai kitse.
Fat a cikin tsaba
Dukan iri biyun suna cikin irin mai ne saboda yawan mai. Don haka za ku iya samun mai daga gare su. A kusan kashi 30 cikin dari, ƙwayoyin chia sun ƙunshi ƙarancin kitse fiye da tsaba na flax (sama da kashi 40). Sabili da haka, ƙwayoyin chia suma sun ɗan ragu a cikin adadin kuzari (kcal 486) fiye da flaxseed (534 kcal).
Omega-3 fatty acids da omega-6 fatty acid
Hakanan ana siffanta kitsen nau'ikan iri biyu da babban abun ciki na omega-3 fatty acids (alpha-linolenic acid), wanda ba kasafai ake samunsa ba a duniyar kayan lambu. Kwayoyin Chia suna samar da kimanin 17 g na omega-3 fatty acid a kowace 100 g, linseed ma yana da 23 g. Abubuwan da ke cikin omega-6 fatty acid yayi kama a cikin duka a ƙasa da 6 g a kowace gram 100.
Har zuwa wane nau'in juzu'in juzu'in alpha-linolenic acid zuwa dogon sarkar omega-3 fatty acid, wanda galibi ana bayyana su azaman mafi mahimmanci, ya dace kuma menene matakan haɓaka juzu'i, karanta labarinmu Rufe omega-3 bukatun ( Karkashin "Juyawa zuwa dogon sarkar omega-3-fatty acids").
Sunadaran a cikin tsaba chia da flaxseed
Kamar yadda aka saba tare da tsaba, furotin yana da girma. Yana da kashi 17 cikin dari na tsaba na chia da kashi 18 na linseed. Don kwatantawa: speled ya ƙunshi furotin 15 bisa dari, tsaba kabewa kashi 18, da tsaba sunflower 21 bisa dari. Abubuwan da ke cikin furotin na manyan abinci biyu da ake zargin chia da flaxseed ba su wuce matsakaici ba, musamman tunda ba za ku iya cin abinci da yawa ba.
Ana iya amfani da tsaba na sunflower, a gefe guda, don yin burgers masu ban mamaki, don haka sun kasance mafi kyawun tushen furotin fiye da cokali ɗaya na chia ko flaxseed da kuke ci a rana.
A cikin bayanin martabar amino acid na tsaba chia, ana iya lura da babban abun ciki na tryptophan na 0.4 zuwa 0.7 g a kowace g 100. Tryptophan shine amino acid da ake buƙata don samar da "hormone na farin ciki" serotonin don haka ya zama dole don ƙirƙirar yanayi mai kyau da daidaituwa. Amma a nan ma, akwai wasu nau'ikan da za su iya ci gaba, misali B. Cashew kwayoyi tare da 0.45 g da kabewa mai 0.53 g. Linseed kuma ba za a yi la'akari da 0.41 g.
carbohydrates
A lokacin karancin abinci mai gina jiki, duk abin da ya ƙunshi mai da furotin mai yawa kamar yadda zai yiwu kuma a lokaci guda ana ɗaukar ƴan carbohydrates mai kyau da lafiya, wanda shine dalilin da yasa flaxseed shima ya shahara da irin wannan nau'in abinci mai gina jiki. Dangane da wasu tebur na abinci mai gina jiki, yana ƙunshe da 0 g na carbohydrates.
Sauran hanyoyin, duk da haka, suna ba da kusan 8g na carbohydrates (a cikin nau'in sucrose), wasu kuma 1.5g.
Kwayoyin Chia sun ƙunshi kusan gram 8 na carbohydrates masu narkewa don haka ba daidai ba ne mai girma.
Ma'adanai da abubuwan ganowa
Akwai bambance-bambance a bayyane a cikin ma'adanai. Kwayoyin Chia suna samar da kusan 600 MG na calcium, yayin da flaxseed "kawai" ya ƙunshi 230 MG na ma'adinai mai ƙarfafa kashi.
Har ila yau, tsaba na Chia suna da nisa a fannin zinc, jan karfe, da manganese. Dangane da jan karfe da manganese, abun da ke cikin su ya ninka na linseed sau biyu (0.9 da 2.7 MG), kuma a wajen sinadarin zinc, ya ninka sau uku (4.5 mg).
Game da magnesium (kimanin 340 MG) da baƙin ƙarfe (kimanin 8 MG), dabi'u a cikin nau'ikan iri iri ɗaya ne.
Ƙananan adadin bitamin
Vitamin A da bitamin C da kuma bitamin K ana samun su a cikin ƙananan yawa ne kawai a cikin chia da flaxseed. Vitamin E da bitamin B kawai suna kunshe a cikin allurai masu ban sha'awa.
Linseed ya ƙunshi 3 MG na bitamin E a kowace g 100, kuma tsaba chia kawai 0.5 MG.
Kwayoyin Chia suna samar da bitamin B1 sau biyu (0.6 MG). Duk da haka, linseed ya ƙunshi ƙarin bitamin B2 da B6, wato sau uku (0.56 MG da 0.9 MG).
Abubuwan shuka na biyu
Da kyar wani abinci ya ƙunshi lignans masu yawa kamar flaxseed (300 zuwa 370 MG a kowace gram 100). Lignans sune phytochemicals tare da antioxidant da anti-inflammatory effects. Suna kuma cikin abubuwan da ake kira phytoestrogens. Su, saboda haka, suna da tasirin estrogen-kamar kuma don haka suna iya samun tasiri mai kyau akan rinjayen estrogen da kuma taimakawa wajen magance rashi estrogen.
Lignan yana rage haɗarin cutar kansar nono. A bayyane yake, kawai gram 25 na ƙasa flaxseed kowace rana (ɗauka da ruwa mai yawa) ya isa ya sami sakamako mai kyau akan lafiya.
Har ila yau, tsaba na Chia sun ƙunshi lignans, amma ba kamar flaxseed ba, kawai game da 100 MG a kowace gram 100.
Abincin fiber a cikin tsaba na chia vs. flaxseed
Tsabtace hanji, detoxifying da kaddarorin narkewar ƙwayoyin chia da flaxseeds galibi saboda yawan fiber ɗinsu da yanayin fiber ɗinsu.
Dukansu abinci sun ƙunshi kusan kashi 35 cikin ɗari na fiber abin da ake ci - madaidaicin cakuda fiber na abinci mai narkewa da mara narkewa, wanda ba kasafai ake samunsa ba a bangaren abinci. The insoluble na abin da ake ci fiber (misali cellulose) yawanci predominates, wanda zai iya ɗaure ruwa sosai, game da shi ƙara stool taro, stimulating peristalsis, kuma ta haka ne inganta kawar, amma a lokaci guda kuma saturates da kyau da kuma wanke hanjinsu.
The soluble na abin da ake ci zaruruwa (misali mucilage, pectin), a daya hannun, yafi zama abinci ga m hanji kwayoyin cuta da kuma nuna guba-dauri da na hanji mucosa-kare Properties.
Don haka ana iya dangana wani babban ɓangare na abubuwan da ke inganta lafiya na ƙwayar flax da tsaba na chia saboda wannan babban abun ciki na fiber, kamar kariya daga ciwon daji na hanji da sauran cututtukan hanji da kuma matsalolin cututtukan zuciya.
Flaxseed da Chia Seeds: ƙasa ko duka?
Don samun fiber daga manyan abinci guda biyu, zaku iya cinye su gaba ɗaya ko ƙasa.
Duk da haka, idan kuna son amfana daga "darajar ciki" na tsaba, ya kamata ku ci flaxseed ko da yaushe da ƙasa tsaba chia. Domin idan kun ci gaba dayan iri, za a fitar da shi ba tare da canzawa ba - ciki har da omega-3 fatty acids, ma'adanai, da bitamin - tare da stool.
A koyaushe ana yin ƙasa sabo kafin amfani - a cikin injin sarrafa abinci ko blender. Za mu ba da shawara game da siyan tsaba na ƙasa, saboda haɗarin oxidation na kitse masu mahimmanci da abubuwa masu mahimmanci yayin kwanakin ajiya na iya yin girma da yawa.
Ƙarfe mai nauyi a cikin ƙwayar flax
Kamar poppy, sesame, da sunflower tsaba, flaxseed yana gurbata da cadmium (fiye da 15 µg a kowace iri 100 g). Iyakar dan adam shine 2.5 µg cadmium a kowace kilogiram na nauyin jiki da mako, wanda ke nufin misali, mutumin da ya kai kilo 70 yana iya shan 175 μg na cadmium kowane mako ba tare da wata illa ga lafiyarsa ba. Wannan yayi daidai da 25 μg cadmium kowace rana.
Kwayoyin sunflower na iya ƙunsar matakan 20 zuwa 60 µg cadmium da 100 g (har zuwa 250 µg bisa ga wasu tushe). A cikin linseed 30 µg da karin cadmium.
Wani yanki (10 g/1 cokali) na flaxseed yana ɗauke da matsakaicin 3 µg cadmium don haka ana ba da shawarar kada ku cinye fiye da g 20 kowace rana, tunda kuna cin sauran abinci waɗanda zasu iya ƙunshi cadmium ko wasu ƙarfe masu nauyi ko kuma shakar cadmium. , dangane da bayyanar yanki.
Ana adana ƙarfe mai nauyi a cikin jiki - musamman a cikin koda da hanta - kuma da kyar ba ya karye. Yana iya haifar da lalacewar koda na dogon lokaci amma kuma yana lalata tsarin rigakafi da ƙasusuwa. Na karshen shine saboda cadmium yana haifar da fitowar calcium daga kashi kuma a lokaci guda ana iya samun ƙarancin calcium a cikin hanji.
Duk da haka, idan jiki yana da kyau da ƙarfe da calcium, ba a sha cadmium da yawa ba. Don haka, idan kun kula da isasshen wadatar ma'adanai, ba lallai ne ku damu sosai game da bayyanar cadmium ba. Goyon baya na yau da kullun na ikon detoxification na jiki shima yana ba da gudummawa ga gaskiyar cewa cadmium ba zai iya haifar da wani lahani ga lafiya ba.
Tun da cadmium ia yana shiga cikin ƙasa ta hanyar takin gargajiya kuma daga can zuwa cikin linseed, abinci mai gina jiki shima shine mafi kyawun zaɓi a cikin wannan mahallin.
Nazarin chia tsaba ya nuna cewa babu wani gagarumin gurɓata da nauyi karafa kamar cadmium.
Asalin: Linseed da chia tsaba suna ƙara zuwa daga China
Ba zato ba tsammani, linseed ba dole ba ne ya zama kayan abinci na yanki kawai saboda yana iya bunƙasa a yankunanmu. Domin idan ka kalli wuraren da aka samo asali a kan wasu fakitin linseed, za ka ga cewa linseed yana son fitowa daga Italiya ko Hungary. Wani lokaci marufi kawai yana cewa "Turai".
Don man linseed mafi kyawun ƙwayoyin halitta, linseed ɗin na iya zuwa har ma daga China, saboda girbin gida sau da yawa yana da ƙarancin gaske kuma buƙatun ba zai iya kusan kusan rufewa ba. Idan kuna son siyan linseed na yanki, ya fi dacewa ku je kai tsaye ga mai samarwa.
A daya bangaren kuma, 'ya'yan Chia sun fito ne daga Kudancin Amurka da Afirka amma kuma an riga an noma su a kasar Sin. Lokacin siyan iri biyu, ya kamata ku kula da ingancin kwayoyin halitta.
Bambance-bambance tsakanin tsaban flax da chia
Don haka akwai bambance-bambance a fili tsakanin tsaban chia da flaxseed. Duk da haka, idan kawai kuna darajar tasirin abokantaka na hanji ko ƙarin samar da alpha-linolenic acid, to, zaku iya musanya ɗaya da ɗayan. Idan ya zo ga abubuwa masu mahimmanci na musamman ko abubuwan shuka (lignans, calcium, da dai sauransu), to ba shakka ana amfani da abinci iri-iri tare da mafi girman ƙimar.
