Micah Stanley
Ua ʻōlelo pinepine ʻia hiki iā ʻoe ke ʻai wale i ka hua flax ma mua o nā hua chia pipiʻi. Pololei anei? A i ʻole he ʻokoʻa ma waena o nā hua chia a me nā hua flax?
ʻO nā hua Chia a me nā hua flax: nā ʻokoʻa ma waena o nā meaʻai nui ʻelua
ʻO nā hua Chia a me nā hua flaxseed (linseed) nā hua ʻelua o nā mea kanu makahiki. No ka ʻohana mint ka mea kanu chia, e like me ke ʻano o ka basil, ka lemon balm, a me nā mea kanu ʻē aʻe. ʻO ke olonā maʻamau, ma kekahi ʻaoʻao, aia kona ʻohana ponoʻī: ka ʻohana flax.
ʻO kēia nā mea kanu ʻelua ʻokoʻa loa, ʻo ia hoʻi he ʻokoʻa nā ʻano a me nā mea kanu o kā lākou mau hua. No ka laʻana, ʻono loa nā hua chia a no laila hiki ke hoʻohana ʻia i nā ʻano ʻano like ʻole, ʻoiai ʻo ka linseed he ʻono maikaʻi loa. ʻOiaʻiʻo, aia kekahi mau mea like, e like me ka momona momona.
Ka momona i loko o nā hua
No nā ʻanoʻano ʻelua i ka ʻaila hinu ma muli o ko lākou momona momona. No laila hiki iā ʻoe ke loaʻa ka ʻaila mai iā lākou. Ma kahi o 30 pakeneka, ʻoi aku ka liʻiliʻi o ka momona o nā hua chia ma mua o nā hua flax (ma luna o 40 pakeneka). No laila, ʻoi aku ka liʻiliʻi o nā hua chia i nā calorie (486 kcal) ma mua o ka flaxseed (534 kcal).
ʻO ka Omega-3 fatty acids a me ka omega-6 fatty acids
Hōʻike ʻia ka momona o nā ʻanoʻano ʻelua e kahi kiʻekiʻe o ka omega-3 fatty acids (alpha-linolenic acid), he mea maʻamau i ka honua mea kanu. Hāʻawi nā hua Chia ma kahi o 17 g o ka omega-3 fatty acids no 100 g, ʻo ka linseed he 23 g. Ua like ka omega-6 fatty acid ma lalo o 6 g no 100 g.
He aha ka nui o ka hoʻololi ʻana o ka alpha-linolenic acid pōkole i loko o nā ʻakika momona omega-3 kaulahao lōʻihi, i wehewehe pinepine ʻia he ʻoi aku ka waiwai, kūpono a he aha nā mea e hāpai ai i ka hoʻololi ʻana, e heluhelu i kā mākou ʻatikala E uhi ana i nā koi omega-3 ( ma lalo o "Ka hoʻololi ʻana i loko o nā ʻakika omega-3 -fatty kaulahao lōʻihi").
ʻO nā protein i loko o nā hua chia a me nā hua flax
E like me ka mea maʻamau me nā hua, kiʻekiʻe ka nui o ka protein. He 17 pakeneka no ka hua chia a he 18 pakeneka no ka linseed. No ka hoʻohālikelike: loaʻa i ka spelled he 15 pākēneka o ka protein, nā hua paukena he 18 pākēneka, a me nā hua sunflower he 21 pākēneka. ʻAʻole ʻoi aku ka nui o ka protein o nā superfood ʻelua ʻo chia a me flaxseed, ʻoiai ʻaʻole hiki iā ʻoe ke ʻai nui i ia mea.
Hiki ke hoʻohana ʻia nā ʻanoʻano Sunflower no ka hana ʻana i nā burgers maikaʻi loa, no laila, ʻoi aku ka maikaʻi o ke kumu o ka protein ma mua o hoʻokahi punetune chia a i ʻole flaxseed āu e ʻai ai i ka lā.
I ka ʻike amino acid o nā hua chia, ʻike ʻia ka ʻike tryptophan kiʻekiʻe o 0.4 a 0.7 g no 100 g. ʻO Tryptophan ka amino acid e pono ai e hana i ka "hormone hauʻoli" serotonin a no laila pono ia no ka hana ʻana i kahi ʻano maikaʻi a me ke kaulike. Eia nō naʻe, aia kekahi mau hua ʻē aʻe i hiki ke mālama pono, e laʻa me B. Cashew nuts me 0.45 g a me nā ʻanoʻano paukena me 0.53 g. ʻAʻole hoʻi e hoʻohaʻahaʻa ʻia ka linseed ma 0.41 g.
Carbohydrates
I ka makahiki o ka meaʻai haʻahaʻa haʻahaʻa, ʻo nā mea āpau i loaʻa i ka momona a me ka protein e like me ka hiki a i ka manawa like i manaʻo ʻia he mau mea momona maikaʻi a olakino, ʻo ia ke kumu i kaulana loa ai ka flaxseed me kēia ʻano meaʻai. Wahi a kekahi mau papaʻai meaʻai, loaʻa iā ia he 0 g o nā carbohydrates.
ʻO nā kumu ʻē aʻe, hāʻawi ʻia ma kahi o 8g o nā kalapona (ma ke ʻano o ka sucrose), a ʻo nā mea ʻē aʻe he 1.5g.
Loaʻa i nā hua Chia ma kahi o 8 g o nā haʻahaʻa digestible a no laila ʻaʻole ia he kiʻekiʻe-carb.
ʻO nā minerala a me nā mea ʻike
Aia nā ʻokoʻa ʻokoʻa o nā minerala. Hāʻawi nā hua Chia ma kahi o 600 mg o ka calcium, aʻo ka flaxseed "wale nō" he 230 mg o ka mineral hoʻoikaika iwi.
ʻOi aku ka nui o nā hua Chia ma mua o ka zinc, copper, a me ka manganese. I ka hihia o ke keleawe a me ka manganese, ʻelua ʻoi aku ka nui o kā lākou ʻike (0.9 a me 2.7 mg) e like me ka linseed, a i ka hihia o ka zinc, ʻekolu mau manawa ke kiʻekiʻe (4.5 mg).
E pili ana i ka magnesium (approx. 340 mg) a me ka hao (approx. 8 mg), ua like nā waiwai o nā hua ʻelua.
Ka liʻiliʻi o nā huaora
Loaʻa ka huaora A a me ka huaora C a me ka huaora K i nā mea liʻiliʻi loa i loko o ka chia a me ka hua flax. ʻO nā huaora E a me B wale nō i loaʻa i loko o nā mea hoihoi.
Loaʻa i ka Linseed he 3 mg o ka huaora E no 100 g, a ʻo nā hua chia he 0.5 mg wale nō.
Hāʻawi nā hua Chia i ʻelua manawa o ka nui o ka huaora B1 (0.6 mg). Eia naʻe, ʻoi aku ka nui o nā huaora B2 a me B6 i loko o ka linseed, ʻo ia hoʻi ʻekolu manawa ka nui (0.56 mg a me 0.9 mg).
Mea kanu lua
ʻAʻole loaʻa i nā meaʻai ʻē aʻe ka nui o nā lignans e like me ka flaxseed (300 a 370 mg no 100 g). ʻO Lignans nā phytochemical me nā hopena antioxidant a me nā hopena anti-inflammatory. Aia lākou i waena o nā mea i kapa ʻia he phytoestrogens. No laila, loaʻa iā lākou ka hopena estrogen-like a no laila hiki ke loaʻa ka hopena maikaʻi i ka mana o ka estrogen a me ke kōkua ʻana i ka hoʻoponopono ʻana i kahi hemahema estrogen.
Hoʻemi ka lignans i ka maʻi kanesa o ka umauma. ʻIke ʻia, ʻo 25 grams wale nō o ka flaxseed lepo i kēlā me kēia lā (lawe ʻia me ka nui o ka wai) ua lawa ka hopena maikaʻi i ke olakino.
Loaʻa i nā kumulāʻau Chia nā lignans, akā ʻaʻole like me ka flaxseed, aia wale nō ma kahi o 100 mg no 100 g.
ʻAiʻai meaʻai i nā hua chia vs. flaxseed
ʻO ka hoʻomaʻemaʻe ʻana, hoʻomaʻemaʻe a me nā waiwai hoʻoheheʻe o nā hua chia a me nā hua flax ma muli o ko lākou kiʻekiʻe o ka fiber a me ke ʻano o kā lākou fiber.
Loaʻa nā meaʻai ʻelua ma kahi o 35 pākēneka o ka fiber dietary - he hui kaulike o ka fiber meaʻai hiki ke hoʻoheheʻe ʻia a hiki ʻole ke hoʻoheheʻe ʻia, he mea kakaʻikahi i ka ʻāpana meaʻai. ʻO ka fiber dietary insoluble (eg cellulose) ka mea maʻamau, hiki ke hoʻopaʻa maikaʻi i ka wai, ma laila e hoʻonui ai i ka nui o ka stool, hoʻoulu i ka peristalsis, a pēlā e hāpai ai i ka hoʻopau ʻana, akā i ka manawa like hoʻi e hoʻomaʻemaʻe maikaʻi a hoʻomaʻemaʻe i ka ʻōpū.
ʻO nā meaʻai hiki ke hoʻoheheʻe ʻia (e laʻa me ka mucilage, pectin), ma ka ʻaoʻao ʻē aʻe, e lawelawe nui ʻia i meaʻai no ka maʻi bacteria o ka ʻōpū maikaʻi a hōʻike i nā waiwai hoʻopaʻa i nā toxin a me nā waiwai pale mucosa intestinal.
ʻO kahi hapa nui o nā hopena hoʻoikaika kino o ka hua flaxseed a me nā hua chia no laila hiki ke hoʻopili ʻia i kēia maʻi fiber kiʻekiʻe, e like me ka pale ʻana i ka maʻi kanesa colon a me nā maʻi ʻē aʻe a me nā pilikia cardiovascular.
Nā Huaʻala Flax a me nā Hua Chia: ʻO ka honua a i ʻole ka holoʻokoʻa?
No ka loaʻa ʻana o ka fiber mai nā meaʻai nui ʻelua, hiki iā ʻoe ke ʻai iā lākou āpau a i ʻole ka lepo.
Eia nō naʻe, inā makemake ʻoe e pōmaikaʻi mai nā "waiwai i loko" o nā ʻanoʻano, pono ʻoe e ʻai mau i ka flaxseed a me ka chia seeds ground. No ka mea inā ʻoe e ʻai i ka hua holoʻokoʻa, e hoʻopau ʻia ʻo ia me ka loli ʻole - me ka omega-3 fatty acids, minerala, a me nā huaora - me ka waihona.
Hoʻopili mau ʻia nā ʻanoʻano ma mua o ka ʻai ʻana - i loko o kahi mea ʻai meaʻai a i ʻole blender. E aʻo mākou e kūʻai i nā hua kanu, no ka mea hiki ke kiʻekiʻe loa ka pilikia o ka hoʻoheheʻe ʻia o nā momona waiwai a me nā mea koʻikoʻi i nā lā mālama.
ʻO ka hoʻohaumia metala kaumaha i loko o ka hua flax
E like me nā ʻanoʻano poppy, sesame, a me nā ʻanoʻano sunflower, hoʻohaumia ʻia ka hua flax me ka cadmium (ʻoi aku ma mua o 15 µg no 100 g hua). ʻO ka palena no nā kānaka he 2.5 µg cadmium no ke kilo o ke kaumaha o ke kino a me ka pule, ʻo ia hoʻi, no ka laʻana, hiki i ke kanaka nona ke kaumaha he 70 kilokani ke komo i ka 175 µg o ka cadmium i kēlā me kēia pule me ka ʻole o ka pōʻino i ko lākou olakino. Pili kēia i ka 25 µg cadmium i kēlā me kēia lā.
Hiki ke loaʻa i nā ʻanoʻano sunflower nā pae o 20 a 60 µg cadmium no 100 g (a hiki i 250 µg e like me kekahi mau kumu). I loko o ka linseed 30 µg a ʻoi aku ka cadmium.
ʻO kahi ʻāpana (10 g/1 punetēpō) o ka flaxseed he awelika o 3 µg cadmium no laila ua ʻōlelo ʻia ʻaʻole e ʻai ʻoi aku ma mua o 20 g i kēlā me kēia lā, no ka mea, ʻai ʻoe i nā meaʻai ʻē aʻe i loaʻa i ka cadmium a i ʻole nā metala kaumaha ʻē aʻe a i ʻole Inhale cadmium. , e pili ana i ka ʻike ʻāina.
Mālama ʻia ka metala koʻikoʻi i loko o ke kino - ʻoi aku hoʻi i loko o nā puʻupaʻa a me nā ate - a ʻaʻole hiki ke wāwahi hou ʻia. Hiki iā ia ke alakaʻi i ka pōʻino o ka puʻupaʻa no ka wā lōʻihi akā e hōʻino pū i ka ʻōnaehana pale a me nā iwi. ʻO ka hope no ka hoʻokuʻu ʻana o ka calcium mai nā iwi a ma ka manawa like e hiki ke komo ʻia ka calcium i loko o ka ʻōpū.
Eia naʻe, inā hoʻolako maikaʻi ʻia ke kino me ka hao a me ka calcium, ʻaʻole nui ka cadmium i komo. No laila, inā ʻoe e noʻonoʻo i ka lako pono o nā minerala, ʻaʻole pono ʻoe e hopohopo nui e pili ana i ka ʻike cadmium. ʻO ke kākoʻo mau ʻana i nā mana detoxification ponoʻī o ke kino ke kōkua pū i ka ʻoiaʻiʻo ʻaʻole hiki i ka cadmium ke hōʻeha i ke olakino.
Ma muli o ke komo ʻana o ka cadmium i ka lepo ma o nā mea kanu maʻamau a mai laila aku i loko o ka linseed, ʻoi aku ka maikaʻi o ka meaʻai kūlohelohe i kēia pōʻaiapili.
Ua hōʻike ʻia nā haʻawina o nā hua chia ʻaʻohe mea ʻino nui me nā metala kaumaha e like me ka cadmium.
Ke kumu: Ke hele mai nei nā hua linseed a me chia mai Kina
ʻO ka mea ʻoiaʻiʻo, ʻaʻole pono ka linseed i meaʻai kūloko no ka mea hiki ke ulu i ko mākou mau ʻāina. No ka mea, inā ʻoe e nānā i nā wahi i hānau ʻia ma kekahi mau pūʻulu linseed, e ʻike ʻoe e hele mai ka linseed mai Italia a i Hungary paha. I kekahi manawa ʻōlelo wale ʻia ka ʻeke "Europe".
No ka ʻaila linseed o ka maikaʻi o ka organik maikaʻi loa, hiki ke hele mai ka linseed mai Kina, no ka mea, he kakaikahi ka ʻohi kūloko a ʻaʻole hiki ke kokoke i ka uhi ʻia. Inā makemake ʻoe e kūʻai i ka linseed kūloko, ʻoi aku ka maikaʻi e hele pololei i ka mea hana.
ʻO nā hua Chia, ma kekahi ʻaoʻao, mai ʻAmelika Hema a me ʻApelika akā ua mahi ʻia ma Kina. Ke kūʻai ʻana i nā hua ʻelua, pono ʻoe e hoʻolohe i ka maikaʻi organik.
ʻO ka ʻokoʻa ma waena o nā hua flax a me nā hua chia
No laila aia nā ʻokoʻa ma waena o nā hua chia a me nā hua flax. Eia nō naʻe, inā makemake ʻoe i ka hopena maikaʻi o ka ʻōpū a i ʻole ka lako hou o ka alpha-linolenic acid, a laila hiki iā ʻoe ke hoʻololi i kekahi no kekahi. I ka pili ʻana i nā mea koʻikoʻi kūikawā a i ʻole nā mea kanu (lignans, calcium, etc.), a laila hoʻohana ʻia nā meaʻai me nā waiwai kiʻekiʻe.
