Amafutha E-Linseed: Izinzuzo, Kodwa Futhi Nemibi

Okuqukethwe show

Uwoyela we-flaxseed ungomunye wemithombo engcono kakhulu ye-short-chain omega-3 fatty acids. Lawa athathwa njengama-fatty acids abalulekile, okusho ukuthi kufanele atholakale ekudleni. Sethula izakhiwo zamafutha e-linseed, okufanele ukunake lapho uthenga uwoyela we-linseed wekhwalithi ephezulu nokuthi uwoyela ungathathwa kanjani kangcono. Kodwa-ke, uwoyela we-linseed nawo ungaba nokubi okumelwe kucatshangelwe.

Iyini i-linseed oil?

Amafutha e-linseed amafutha avela kumbewu (i-linseed/linseed) ye-linseed evamile (i-Linum usitatissimum). I-flax evamile ibizwa nangokuthi i-flax. Kuyisitshalo esinezimbali ezincane eziluhlaza okwesibhakabhaka, iziqu zazo ezingenziwa nelineni (indwangu). Nokho, lolu uhlobo oluhlukile. Amafutha atholakala efilakisini, izicubu ezivela kufilakisi. Amafutha e-linseed atholakala ngokugaya nokucindezela noma nje ukucindezela i-linseed futhi inokwakheka okungajwayelekile kakhulu.

I-linseed oil yenziwe ngani?

Uwoyela we-linseed uqukethe ikakhulukazi i-short-chain omega-3 fatty acid alpha-linolenic acid (ALA). Le asidi enamafutha itholakala kuphela ngamanani amancane kakhulu kwamanye amafutha namafutha. Akunjalo emafutheni e-linseed. I-Alpha-linolenic acid idume kakhulu lapha ngamaphesenti angama-60. Ngenxa yokuthi i-ALA iyi-acid enamafutha abalulekile, kufanele itholakale ekudleni. Angeke kwakheka umzimba ngokwawo.

Isidingo sansuku zonke somuntu omdala we-ALA singama-2 g (2000 mg) ngokusekelwe esilinganisweni samandla esidingekayo sama-2000 kcal. Le 2 g isivele imuncwe ngesipuni esingu-1 samafutha e-linseed.

Ngokusho kweFederal Food Code, uwoyela we-linseed unokwakheka okulandelayo okumaphakathi (okuyindilinga):

Amafutha e-Polyunsaturated acids

I-Alpha Linolenic Acid (Omega 3): 53%
I-Linoleic Acid (Omega 6): 14%

Isilinganiso se-omega-6-omega-3 samafutha e-linseed ngu-1: 3.7 (i-1: 5 ivame ukucaciswa, okuncike kuphrofayili ye-fatty acid yamafutha e-linseed afanele, angahluka ngokwemvelo).

Ama-acid e-monounsaturated

I-Oleic acid: 19%

Amafutha Agcwele Amafutha

I-Palmitic ne-stearic acid: 10%

(Qaphela: Zonke izincazelo mayelana nama-acids anamafutha zingatholakala kusixhumanisi esidlule, esichaza isib. ukuthi uyini umehluko phakathi kwama-acid agcwele amafutha angagcwalisiwe, phakathi kwe-omega 3 ne-omega 6, phakathi kwama-acids amafushane namadenge amade, njll.)

Mangakanani amafutha e-flaxseed ku-1 ithisipuni ye-flaxseed?

Abantu abaningi bathanda ukuthatha i-flaxseed njengomthombo wamafutha e-flaxseed futhi babuze ngenani le-omega-3 ne-omega-6 ithisipuni ngayinye noma isipuni ngasinye se-flaxseed. Yiqiniso, izinkezo ziyahlukahluka ngobukhulu, ngakho-ke sithatha amanani aphakathi. Ithisipuni lakho lingabamba 3 kuphela esikhundleni sika-5 g. Njengokudla kwemvelo, i-flaxseed nayo ingaphansi kokuguquguquka ngokuya kokuqukethwe kwamafutha, ngakho-ke amanani aphakathi kuphela anganikezwa lapha:

Ngokusho kwe-Federal Food Code, i-1 ithisipuni ye-flaxseed (5 g) iqukethe i-36.5% yamafutha / amafutha, ahambisana ne-1.8 g. Le 1.8 g yamafutha iqukethe i-1 g ye-omega-3 fatty acids (i-alpha-linolenic acid; i-ALA) kanye ne-0.27 g ye-omega-6 fatty acids (i-linoleic acid). Ngakho-ke amathisipuni ama-2 angavala isidingo sansuku zonke somuntu omdala se-ALA (2 g).
Isipuni esingu-1 se-flaxseed siqukethe cishe i-10 g, okungukuthi kabili inani le-flaxseed, ngakho-ke iqukethe kabili inani lama-fatty acids.

Ukuze ukwazi ukugaya nokusebenzisa ama-fatty acids aqukethwe, imbewu kufanele ichotshozwe noma igaywe. Uma kungenjalo, i-flaxseed izovuvukala, kodwa ngaphandle kwalokho ingagayeki (kuhlanganise ne-omega-3 ne-omega-6 fatty acids) ikhishwe ngendle.

Ingabe i-linseed oil inambitheka kanjani?

Uwoyela we-linseed wekhwalithi ephezulu, asanda kucindezelwa unambitheka kancane futhi unamantongomane. Uma amafutha e-flaxseed enambitheka ababayo, lokhu kuwuphawu lokuyeka ukuwadla. Izinqubo ze-oxidation seziqalile futhi uwoyela wonakele, okungukuthi amanye awo asevele ephuzile.

Enziwa kanjani i-linseed oil?

Uwoyela we-flaxseed ocindezelwe obandayo wekhwalithi ephezulu wenziwa ngokucindezela i-flaxseed nokuyihlunga ngokucophelela ngesikhathi sokufakwa emabhodleleni, ukuze izinto ezimisiwe zisuswe, okungase kwandise ubungozi bezinqubo ze-oxidation futhi kuholele ekonakaleni ngokushesha.

Amanye amafutha e-linseed nawo angenziwa ngokushisisa, okungukuthi okugazingiwe, okufakwe i-linseed, nokusebenzisa amanzi ashisayo. Yiqiniso, lawa akuwona amafutha acindezelwe ngokubandayo.

Ungawusebenzisa ngani uwoyela we-linseed?

Amafutha e-linseed angasetshenziswa njengokudla ekhishini. Kungabuye kuthathwe njengesengezo sokudla. Amafutha e-linseed anganikezwa izilwane ezifuywayo (isb. izinja namahhashi), asetshenziswe ngaphandle ukunakekelwa kwesikhumba, futhi ngokwethiyori abuye asetshenziswe njengebala lezinkuni.

Amafutha e-linseed ekhishini - zokupheka ngamafutha e-linseed

Ekhishini, amafutha e-linseed asetshenziswa njengamafutha adliwayo, okungcono kakhulu ezitsheni ezibandayo, ngoba ama-acids awo anamafutha azwela ukushisa. Ngakho-ke amafutha e-linseed asetshenziselwa ukugqoka, amadiphu, izitsha ze-quark, ama-smoothie, ama-shakes, noma ukhilimu we-oat owenziwe ekhaya. Kungenzeka futhi ukunikeza amafutha e-linseed phezu kwezitsha eziphekwe esezipholile kancane.

Ukusetshenziswa kwangaphakathi kwamafutha e-linseed njengesengezo sokudla

Amafutha e-flaxseed athathwa ngaphakathi ngesipuni, isipuni, noma ifomu le-capsule ngezinjongo ezilandelayo:

Ukuze uthole omega-3 fatty acids
Okokuqeda ukuvuvukala
Ukulawula ushukela wegazi kanye namazinga e-insulin kushukela
Ukulawula ukugaya
Ukulawula umfutho wegazi kanye namazinga athile e-lipid egazi
Ukunakekelwa kwesikhumba kwesikhumba esibucayi nesomile
Njengengxenye yokudla okulwa nomdlavuza ngokusho kukaJohanna Budwig

Lolu hlu alusho ukuthi uwoyela we-linseed welapha izifo ezithintekayo ngaphandle kokuqhubeka, kodwa ukuthi uwoyela we-linseed ungafakwa ekwelapheni futhi ungasekela inqubo yokutakula noma ukulawulwa kwamanani ngamanye ngokusho kwezifundo ezinikezwe ngezansi.

Ukusetshenziswa kwangaphandle kwamafutha e-linseed

Amafutha e-linseed angasetshenziswa ngaphandle (kodwa nangaphakathi) ukunakekelwa kwesikhumba. Bheka ngezansi ngaphansi kokuthi "Amafutha e-Linseed wesikhumba esibucayi nesomile".

Ukusetshenziswa kwamafutha e-linseed ezinjeni nasemahhashini

Ama-omega-3 fatty acids afana ne-alpha-linolenic acid nawo angamafutha abalulekile ezinja namahhashi. Ngakho-ke, uwoyela we-linseed usuvele uxutshwe ekudleni kwezinja eziningi (kufika ku-5 ml ngenja eyi-10 kg) - futhi abanikazi bamahhashi ngezikhathi ezithile baphakela amafutha e-linseed njengesengezo (30 - 45 ml nge-600 kg). Ikhuthaza ukugaya, ilungele ijazi (ikakhulukazi ngezinkinga zesikhumba kanye ne-allergies), inciphisa ukuvuvukala, futhi ithuthukise izinkinga zokuphefumula. Kumahhashi ekuqeqesheni, kufanele futhi kube i-booster yamandla eshibhile enganikezi noma yimaphi amaprotheni ngesikhathi esifanayo.

Ngenxa yomthamo ophezulu, amagabha amakhulu kawoyela we-linseed nawo athengiswa ngamahhashi, avame ukuguquguquka futhi, ngenxa yokuvuleka okubanzi, aholela ekuthinteni komoya-mpilo omningi lapho evula futhi ephuma. Lokhu kwandisa ingozi yokondliwa kwamafutha e-linseed. Futhi, umzimba wehhashi awuklanyelwe ukugaya amafutha angawodwa.

Uma ufuna ukuphakela inja yakho uwoyela we-linseed, ungawathengi amafutha “akhethekile” (futhi okungenzeka ashibhile) wezinja esitolo sezilwane ezifuywayo, kodwa unike amafutha e-linseed owasebenzisa ngokwakho.

Kuzo zombili lezi zilwane, umbuzo uphakama mayelana nokuthi ziyoke zidle ngokwemvelo amafutha e-linseed, okuyinto engenakwenzeka. Amahhashi angathola i-alpha-linolenic acid eyanele otshanini, amakhambi, notshani - futhi izinja cishe zizothola izidingo zazo ze-omega-3 ekudleni kwezilwane, okunikeza iketango elide lama-omega-3 fatty acids. Kungenzeka futhi ukuthi izinja, njengabantu abaningi, azikwazi ukuguqula i-ALA ibe ama-omega-3 fatty acids anochungechunge olude ngokwezinga elanele ngakho-ke kufanele zinikezwe izithasiselo ezine-DHA ne-EPA (uma zikhona).

Ngakho-ke, uma ufuna ukunikeza izilwane zakho amafutha e-linseed, kungcono ukuwasebenzisa kancane futhi ukhethe kuphela ikhwalithi engcono kakhulu.

Ukusetshenziswa kwamafutha e-linseed njengebala lezinkuni

Amafutha e-linseed nawo avame ukubhekwa njenge-ejenti yokwelapha izinkuni ngoba angena ekujuleni kwezinkuni, lapho eqina khona futhi ngale ndlela afaka izinkuni. Njengoba amafutha ajwayelekile e-linseed athatha isikhathi eside ukomisa, okuthiwa i-linseed oil varnish ngokuvamile isetshenziselwa izinkuni - umkhiqizo owenziwe ngamafutha e-linseed kodwa unezinye izithasiselo ezisheshisa inqubo yokomisa. Amafutha e-linseed abilisiwe nawo asetshenziselwa i-varnish yamafutha e-linseed.

Wenzani i-linseed oil futhi ithathelwa ziphi izifo?

Amafutha e-linseed iyikhambi elidala lasendlini elingasetshenziswa ezifweni eziningi. Ucwaningo oluhlukahlukene manje luqinisekisa izindawo zendabuko zokusetshenziswa kwamafutha e-linseed, esethula ngezansi:

Ingabe I-Flaxseed Amafutha Enganciphisa I-Cholesterol ne-Triglycerides?

Ngokwezifundo ezahlukahlukene, uwoyela we-linseed awunawo umphumela ofanayo wokwehlisa i-cholesterol ne-triglycerides. Kwezinye izifundo, ikwazile ukwehlisa amazinga, kwezinye ingakwazi. Amafutha e-linseed atholakala esebenza ikakhulukazi kubantu asebevele begula futhi kubantu abakhuluphele ngokweqile.

Ekuhlaziyweni kwe-meta kusuka ku-2009, isibonelo, ngokusekelwe ekuhlolweni kwezifundo ezingu-28, kwatholakala ukuthi i-flaxseed (yonke) yehlisa izinga le-cholesterol, kodwa hhayi amafutha e-flaxseed. Amafutha e-flaxseed noma e-flaxseed awanawo umthelela kuma-triglycerides.

Ocwaningweni lwango-2015, ababambiqhaza banikezwe i-10g yamafutha e-flaxseed noma amafutha ommbila kanye ngosuku ngesidlo sakusihlwa. Eqenjini likawoyela we-linseed, amazinga e-ALA ne-EPA anyuke ngemva kwamasonto ama-4 nje kuphela, kodwa hhayi amazinga e-DHA. Eqenjini likawoyela we-flaxseed, amazinga e-apolipoprotein kanye ne-sd-LDL cholesterol ehle kakhulu - womabili amazinga asetshenziselwa ukutholwa kokuqala kwe-arteriosclerosis.

Ocwaningweni lwango-2016 ngeziguli ze-dialysis, i-6 g yamafutha e-flaxseed ngosuku ngamaviki angu-8 yakwazi ukunciphisa amazinga e-triglyceride (amafutha egazi) ngamaphesenti angu-23. Lokhu bekungenjalo eqenjini le-placebo elathola ama-acid aphakathi nendawo.

Ngawo-1990, ucwaningo lwabahlanganyeli abakhuluphele lwathola ukuthi ukuthatha ama-20 g we-alpha-linolenic acid emafutheni e-flaxseed nsuku zonke kwathuthukisa impilo ye-artery (ukunwebeka kwezindonga zemithambo yegazi) kanye nokunciphisa i-oxidation ye-LDL cholesterol (yi-cholesterol ene-oxidized ethathwa njengeyingozi inhliziyo). -Impilo Yokujikeleza). Ayikho imiphumela emihle enjalo eyabonwa emaqenjini okuqhathanisa athola amafutha omnqumo namafutha agcwele amafutha.

Ngakho-ke, uma kuziwa ku-cholesterol ne-triglycerides, zizwe ukhululekile ukuzama uwoyela we-flaxseed noma uvele uwusebenzise ekuphekeni kwakho njengowoyela wemifino eluhlaza uma uthanda. Kodwa-ke, kuphephile ukuthatha i-flaxseed. Ngo-2015, isibonelo, umphumela we-30 g we-flaxseed yomhlabathi waqhathaniswa no-30 g kakolweni ophelele ezigulini ezine-peripheral arterial occlusive disease (i-intermittent claudication). I-Flaxseed ikwazile ukwehlisa i-cholesterol ye-LDL ngamaphesenti angu-15 ngemva kwamasonto ama-4 (futhi ingathathwa kanye nezidakamizwa zokwehlisa i-cholesterol).

Amafutha e-linseed enhliziyo

Njengoba kuchaziwe esigabeni esandulele, uwoyela we-linseed awukwazanga njalo ukwehlisa amazinga e-lipid egazi ngokuthembekile. Kodwa-ke, umuntu ufuna kuphela ukunciphisa amazinga e-lipid egazi ngoba amazinga e-cholesterol ephakeme kanye namazinga e-triglyceride abhekwa njengezici eziyingozi zezifo zenhliziyo. Ngakho-ke, kunengqondo ukubheka nokuxhumana okuqondile, okungukuthi ukuthi ukudla kwamafutha e-linseed kungathonya ingozi yenhliziyo nemithambo yegazi, okuyinto eyenziwa ekubuyekezweni okuvela ku-2010. Kubonise ngesisekelo sezifundo ezingu-9:

I-Alpha-linolenic acid (ALA) evela kuwoyela we-flaxseed ingavikela ekuhlaselweni kwenhliziyo nokufa kwenhliziyo kungazelelwe.
Ukuphakama kokuqukethwe kwe-ALA kuzicubu ze-adipose zabahlanganyeli, kunciphisa ingozi yokuhlaselwa yinhliziyo.
Amazinga e-ALA, EPA, kanye ne-DHA ayephansi kakhulu ezigulini ezazinesifo senhliziyo.
Ukudla okucebile nge-ALA kunciphisa ubungozi bokufakwa kwe-calcium emithanjeni yenhliziyo.
Lapho umuntu edla i-ALA eyengeziwe, anciphisa amathuba okuba nesifo se-coronary artery.
Ukwehliswa kwengozi bekungamele ukusetshenziswa kwezinhlanzi.
Ukwandisa ukuthathwa kwe-ALA ngamaphesenti angu-1 (wengqikithi yezidingo zamandla) kunciphisa ingozi yesifo se-coronary artery ngamaphesenti angu-40.
Uma i-ALA idla kakhulu, yehlisa ingozi yokufa ngenxa yesifo senhliziyo nemithambo yegazi noma ezinye izifo.

Njengoba i-ALA ingagcini nje ngokuqukethwe kuwoyela we-linseed kodwa nakwezinye ukudla, lokhu okunye ukudla nakho kungaba nomthelela ekuthuthukiseni ukunikezwa kwe-ALA, isb. B. Linseed, imbewu ye-hemp, uwoyela we-hemp, ama-walnuts, uwoyela we-walnut, njll.

Emagundaneni, isibonelo, ukudla okuhlanganisa amaphesenti angu-10 e-flaxseed kwaze kwaholela ekuhlehleni okucacile kwe-arteriosclerosis (i-calcification deposits) emithanjeni emikhulu ngemva kwezinyanga eziyisithupha.

Amafutha e-linseed ekuvimbeleni ukushaywa unhlangothi

Noma ubani ohlinzekwa kahle nge-alpha-linolenic acid (okungenani i-1.19 g ngosuku) unengozi ephansi yokufaka idiphozi ku-aorta, okusho ukuthi futhi ingozi ephansi yokuhlaselwa yinhliziyo nesifo sohlangothi. Ngokuphambene, amanani aphansi e-ALA angalinganiswa kuzicubu zamafutha angaphansi kweziguli ze-stroke. Ukwenyuka kwamaphesenti angu-0.06 nje kumazinga e-ALA ku-phospholipid (kulwelwesi lwamangqamuzana ethu) kubangele ukuncipha kwamaphesenti angu-28 engozini yokushaywa unhlangothi. Uma izinga le-ALA leserum yegazi likhuphuka ngamaphesenti angu-0.13, ingozi yokushaywa unhlangothi iyancipha ngamaphesenti angu-37.

Amafutha e-linseed kushukela

Amafutha e-linseed kanye ne-linseed nawo angasetshenziswa ekwelapheni isifo sikashukela. Ngo-2022, kwavela ucwaningo ku-Journal of Thoracic Disease lapho abantu abangu-60 bathola i-1000 mg yamafutha e-flaxseed (amaphesenti angu-40 e-alpha-linolenic acid) nsuku zonke, kanti abanye abantu abangu-60 bathola i-1000 mg yamafutha ezinhlanzi (amaphesenti angu-15 DHA, amaphesenti angu-25 EPA ). Bonke ababambiqhaza be-120 babephakathi kweminyaka engama-40 ne-100 futhi babenesifo sikashukela sohlobo 2 nesifo se-coronary artery (i-atherosclerosis).

Ngemva kwamasonto angu-10 kwaboniswa ukuthi amafutha e-flaxseed akwazi ukwehlisa izinga le-insulin futhi nenani lomaki wokuvuvukala hs-CRP kangcono kunamafutha ezinhlanzi. Kodwa-ke, umphumela wala mafutha amabili ekuphikisweni kwe-insulin kanye namazinga kashukela egazi azilayo wawufana. Ngakho-ke, ukudla njalo uwoyela we-flaxseed kungaba yisilinganiso esihle ezigulini ezinesifo sikashukela sohlobo 2 kanye nesifo se-coronary artery.

Abanesifo sikashukela abadla i-ALA ephezulu yokudla (ngaphezulu kuka-2.1 g ngosuku) nabo banengozi ephansi ye-neuropathy yesifo sikashukela.

Amafutha e-Linseed njenge-blood thinner?

Amafutha e-flaxseed avame ukuxwayiswa ngawo ngoba kuthiwa ayakwazi "ukunciphisa" igazi, okungukuthi ukuvimbela ukujiya kwegazi. Nokho, lokhu akubanga yiqiniso ezifundweni eziningi. Kubantu abanesifo sikashukela sohlobo 2 kuphela lapho ukuthatha ama-5 g kawoyela we-flaxseed ngosuku kubonise ukwehla okukhulu kwezici zokuhlangana kwegazi ngemuva kwamasonto amabili. Njengoba abanesifo sikashukela benengozi ephakeme ngokwemvelo ye-thrombosis, uwoyela we-linseed ngokusobala ulungele leli qembu labantu. Uma, njengomuntu onesifo sikashukela, usuvele uthatha imithi ye-anticoagulant, kufanele uxoxe nodokotela wakho ngekhambi elengeziwe ngamafutha e-linseed.

Kubantu abanempilo, noma kunjalo, i-flaxseed yezinyanga ezi-3 noma amaviki angu-4 athatha i-5.9 g ALA ngendlela yamafutha e-flaxseed angeke aguqule amanani e-coagulation yegazi. Ngisho nomthamo wansuku zonke we-5.2 g EPA ne-DHA wehlulekile. Ngisho nalapho ukuthathwa kwenwetshiwe kwaba yizinyanga eziyisi-6, akubangakho mphumela ezicini zokujiya.

Amafutha e-linseed omfutho wegazi

Amafutha e-linseed nawo angaba nomthelela omuhle kumfutho wegazi ophakeme. Ucwaningo lwanyatheliswa ngo-2007 lapho amadoda ane-dyslipidemia athola khona i-8 g ye-ALA ngendlela yamafutha e-linseed noma ama-8 g we-linoleic acid ngendlela yamafutha e-safflower nsuku zonke amasonto angu-12. Eqenjini likawoyela we-linseed, umfutho wegazi wehla ngesilinganiso esingu-5 mmHg. Kukholakala ukuthi umphumela we-antihypertensive nawo unomthelela kumphumela wokuvikela i-cardio kawoyela we-flaxseed.

Ngo-Okthoba 2022, isiqephu sendatshana esibuyekeza izifundo ezi-5 ngomphumela wokwehlisa umfutho wegazi wamafutha e-linseed sabonisa ukuthi uwoyela we-linseed ungasiza iziguli ezine-metabolic syndrome kanye nezimpawu ezihlobene nazo (i-dyslipidemia, isifo sikashukela, umfutho wegazi ophakeme) ekuthatheni uwoyela we-linseed. Uwoyela we-flaxseed wehlisa inani le-systolic ngesilinganiso esicishe sibe ngu-4 mmHg kanye nenani le-diastolic ngo-1.7 mmHg.

I-Flaxseed nayo ingumqondo omuhle womfutho wegazi. Ocwaningweni olungahleliwe, olulawulwa yi-placebo, oluyimpumputhe kabili, iziguli ezinesifo se-peripheral arterial occlusive disease (i-intermittent claudication) futhi, ikakhulukazi, futhi ngenxa yomfutho wegazi ophakeme, zidle ama-30 g we-ground linseed nsuku zonke izinyanga eziyisithupha. Umfutho wegazi we-Systolic wehle ngo-10 mmHg kanye ne-diastolic ngo-7 mmHg. Kwaphawulwa ukuthi izinga le-ALA lenyuka ngokudla okuvamile kwe-flaxseed. Lapho iphakama, umfutho wegazi usabela kangcono.

Amafutha e-Linseed esikhumba esibucayi nesomile

Amafutha e-linseed alungele isikhumba esibucayi nesomile - ikakhulukazi uma esetshenziswa ngaphakathi, nakuba uwoyela ungasetshenziswa phezulu uma uthanda.

Ngo-2009, ucwaningo lwanyatheliswa ngale ndaba lapho abesifazane bathatha u-2.2 g wamafutha e-linseed, amafutha embewu ye-borage, noma i-placebo nsuku zonke amasonto angu-12. Abesifazane babehlushwa isikhumba esibucayi kanye/noma esomile. Ngemva kokufaka isicelo, ubomvu babuncane emaqenjini womabili amafutha, umswakama wesikhumba wawunyukile futhi ukulahlekelwa kwamanzi ngesikhumba kwehla. Isikhumba naso besingemaholoholo futhi singasheshi.

Amafutha e-linseed we-osteoarthritis yamadolo

Amafutha e-linseed angasetshenziswa ngaphandle kwe-osteoarthritis yamadolo. Ukuze wenze lokhu, gcoba amaconsi kawoyela angaba ngu-20 edolweni elibuhlungu njalo emahoreni angu-8. Ocwaningweni lwango-2018 oluyimpumputhe kabili, olulawulwa yi-placebo, ababambiqhaza benza lokho kanye amasonto ayi-6 - futhi bagcina benobuhlungu obuncane kanye nezinye izimpawu ezimbalwa ezivamile ze-osteoarthritis (ukuqina, ukuvuvukala). Ngesikhathi esifanayo, ekugcineni bakwazi ukusebenza kakhulu ekuphileni kwabo kwansuku zonke futhi benza imidlalo eminingi. Akukho ukuthuthuka okubonakalayo eqenjini le-placebo.

Amafutha e-linseed ngokumelene nokuvuvukala okungapheli

Amafutha e-Linseed anomphumela wokulwa nokuvuvukala, okusho ukuthi wehlisa amanani ahlukahlukene okuvuvukala. Nokho, imiphumela yocwaningo ngokuvamile ayifani. Ekubuyekezweni kuka-2019, ngokwesibonelo, ngemuva kokuhlola izifundo ezingama-32, kwathiwa uwoyela we-flaxseed ungathinta amazinga e-hs-CRP ne-TNFα, kuyilapho kungekho miphumela ebalulekile kumazinga e-IL-6 kanye ne-CRP.

I-CRP isho amaprotheni e-C-reactive. Kuwuphawu lokuvuvukala olubandakanyeka ezifweni ezivuthayo ezingapheli ezifana nesifo sika-B. Crohn kanye ne-rheumatism noma izifo noma i-sepsis ingakhula kakhulu. I-Hs-CRP, ngakolunye uhlangothi, isho i-CRP ezwela kakhulu. Leli nani lizwela kakhulu futhi selivele libonisa ukuvuvukala okucashile, okufana nalokho okubangelwa isb. B. kungaba khona ku-arteriosclerosis noma isifo sikashukela.

Kodwa-ke, ocwaningweni lwakamuva lwango-2020, uwoyela we-flaxseed wehlise amazinga e-IL-6. I-IL-6 (interleukin-6) iyisithunywa esivuthayo (i-cytokine evuvukalayo) engakhuphula amanye amanani okuvuvukala, isb. B. inani le-CRP. I-IL-6 iphinde inyuse inani le-cortisol, okungukuthi izinga lamahomoni okucindezeleka.

Iziguli ezingama-60 zabamba iqhaza ocwaningweni, zonke ezazine-metabolic syndrome, ezinokuvuvukala okungapheli kanye nokujiya kakhulu kwegazi nakho kuba khona. Ingxenye ithatha u-25 ml wamafutha e-linseed nsuku zonke, kanti enye ingxenye i-25 mg yamafutha we-sunflower. Bonke bathola ukudla okufanayo. Ngemva kwamasonto angu-7, amazinga e-serum IL-6 ayenciphile eqenjini lamafutha e-flaxseed uma kuqhathaniswa neqembu lamafutha kabhekilanga. Kodwa-ke, i-coagulation yegazi ayizange ithuthuke, ngakho-ke igazi alikwazanga "ukuhlanjululwa" - naphezu kwenani eliphakeme kakhulu lamafutha e-linseed.

Kuyamangaza ukuthi uwoyela we-flaxseed ukhombisa kakhulu izinzuzo ezilinganisekayo kubantu abagulayo noma abakhuluphele kakhulu, okungaba esinye sezizathu zokuthi kungani kube nocwaningo lapho kungekho miphumela ethile engabonakala khona (isb. lapho izihloko zokuhlolwa zazinempilo futhi zinesisindo esijwayelekile) .

Ngo-2012 kuza isib. B. ucwaningo olulawulwa yi-placebo oluneziguli eziyi-160 ezazinenkinga yokungasebenzi kahle kwezinso futhi osekumele vele zenziwe i-dialysis. Amazinga e-CRP anyuswe ngaphezu kwesigamu seziguli. Bathola i-1000 mg yamafutha e-linseed noma ukulungiswa kwe-placebo kabili ngosuku izinyanga ezingu-4. Amafutha e-Flaxseed anciphisa i-CRP ngokwanele ukuze aqede ukuvuvukala okungapheli kumaphesenti angu-33.3 abantu, uma kuqhathaniswa namaphesenti angu-16.9 eqenjini le-placebo.

Ukudla okulwa nomdlavuza ngamafutha e-linseed

Kakade ekhulwini elidlule, isazi samakhemikhali ezinto eziphilayo uDkt Johanna Budwig wabonisa ukuthi amafutha e-linseed kanye ne-linseed kuwukudla okuhle kakhulu okwandisa inhlalakahle ngenxa yemiphumela yabo eminingi emihle emzimbeni.

Njengomphumela wocwaningo lwakhe, uDkt. Budwig ukudla kwakhe okukhethekile komdlavuza we-Budwig, ngokusobala akusebenzise ngempumelelo enhle kakhulu ezigulini zakhe eziningi ezinomdlavuza. Ngaphezu kokudla okuningi okuluhlaza, imifino ene-lactic acid evutshiwe, namajusi emifino, ukudla kwe-Budwig Krebs kufaka phakathi ukusetshenziswa kwe-linseed, uwoyela we-linseed ocindezelwe obandayo, i-organic quark, ne-cottage shizi.

ngokusho kukaDkt Budwig kumele kube yingxenye ebalulekile yokudla kwamafutha ezinhlamvu. I-Quark ne-cottage shizi zibaluleke kakhulu ngenxa yenani eliphezulu lama-amino acid ayisibabule ehlanganiswe nama-omega-3 fatty acids, ngokusho kukaDkt. Budwig, njengoba ama-amino acid anesibabule angenza ama-omega-3 fatty acids ancibilike kalula. futhi ngaleyo ndlela imunceke kangcono.

I-Linseed ayiqukethe kuphela ama-omega-3 fatty acids njengezithako ezisebenzayo kodwa futhi nezitshalo zesibili, okuthiwa ama-lignans. Lawa ama-phytohormones angaba nomphumela ofana ne-estrogen, yingakho ebhekwa njengosizo ezinhlotsheni zomdlavuza ezincike ku-estrogen.

Ungawathatha kanjani uwoyela we-flaxseed ukuqunjelwa

Uma uqunjelwa, kungcono ukuthatha isipuni esingu-1 ku-1 isipuni samafutha e-linseed ekuseni ngesisu esingenalutho, linda imizuzu engu-10, bese udla isidlo sasekuseni kuphela manje.

Nakuba uwoyela we-linseed uthathwa njengekhambi lasekhaya lokuqunjelwa, ngokwezifundo awusebenzi kangcono kunesib. B. Amafutha omnqumo. Ucwaningo lwamagundane lubonisa ukuthi amafutha e-flaxseed angasiza futhi nesifo sohudo, ngakho-ke akuyona nje i-laxative kodwa kunalokho ilawula ukugaya.

Okuyaziwa kakhulu futhi okuphumelelayo kakhulu ngale njongo i-flaxseed ngokwayo - ngendlela yomhlabathi. Ucwaningo luye lwasebenzisa imithamo efika ku-50g ye-flaxseed yomhlabathi (edliwa ngokudla). Kodwa-ke, qala ngamanani amancane, isb. B. 1 kuya ku-2 amathisipuni ukuze ujwayele kancane kancane futhi ukutholele umthamo ofanele. Ngoba kungenzeka ukuthi ngisho imithamo emincane ikusebenzela.

Uma ufuna ukuthatha i-flaxseed yonke noma umhlabathi, khona-ke kubalulekile ukuthi uphuze kakhulu: 150 ml wamanzi ngethisipuni ye-flaxseed.

I-Flaxseed mucilage ibuye isetshenziswe ngezikhathi ezithile njenge-tonic yokugaya ukuvuselela ulwelwesi lwama-gastrointestinal.

Amafutha e-linseed asebenza ngokushesha kangakanani ekuqunjelweni?

Emahoreni angu-24 akamuva ngemva kokudla kwasekuseni (isipuni esingu-1 samafutha e-linseed esiswini esingenalutho) kufanele uzwe umphumela wokugaya ukudla uma uqunjelwa. Uma ukuqunjelwa kwakho sekuvele kubi kakhulu, kungase kudingeke uthathe amafutha e-flaxseed izinsuku ezimbalwa ngaphambi kokuba kuqale ukusebenza. Uma umphumela uphuza ukufika, ungase futhi uthathe isipuni esingu-1 samafutha e-linseed kusihlwa ngaphambi kokulala.

Uthatha amafutha e-flaxseed angakanani ngosuku?

Umthamo kawoyela we-linseed owawusetshenziswa futhi osetshenziswa ezifundweni uyahluka futhi ungaba ngu-1 kuya ku-2 g ngosuku noma u-1 kuya ku-2 tbsp ngosuku, ne-1 tbsp ehambisana no-10 g.

Kwenzekani uma uthatha isipuni esingu-1 samafutha e-flaxseed nsuku zonke?

Uma uthatha isipuni esingu-1 samafutha e-linseed nsuku zonke (noma 2), ngakho-ke kuya ngokuthi isimo sakho sokuqala sasiyini.

Uma uqunjelwe, kungacaca.
Uma unamazinga aphezulu amafutha egazini, amafutha angasiza ukuwalawula.
Uma unesifo sikashukela sohlobo 2, amafutha angakusiza ukuthi ulawule amazinga kashukela egazini kalula.
Uma isikhumba sakho besomile futhi sizwela, ibala lakho lizothuthuka.
Futhi, amazinga e-ALA egazini lakho cishe azokhuphuka, njengoba kuzoba namazinga akho e-EPA, kuyilapho ingozi yakho yenhliziyo nemithambo yegazi izokwehla.

Ingabe I-Flaxseed Oil Capsules Ingcono Kunowoyela Wembewu?

Ama-capsules kawoyela we-linseed angaba nenzuzo yokuthi ahlanganiswe ngezingxenye, okusho ukuthi uwoyela we-linseed kuma-capsules uvikeleke kangcono ezinqubweni ze-oxidation. Yebo, amaphilisi angabuye agcinwe ngendlela engalungile, isb. B. efudumele kakhulu - futhi ngokuvamile awazi ukuthi uwoyela wawumdala kangakanani ngaphambi kokufakwa emabhodleleni. Njengoba ama-capsules egwinywa, awukwazi ukusho ngokunambitheka ukuthi amafutha asezingeni elihle (ama-nutty amnene) noma abonakalisiwe (ababayo). Ngakho-ke singeluleka ngokumelene nama-capsules kawoyela we-linseed futhi sisebenzise uwoyela we-linseed wekhwalithi ephezulu.

Yikuphi okungcono: i-flaxseed noma i-flaxseed oil?

Uma ufuna ukugcina i-omega-3 fatty acids esekelwe esitshalweni futhi ungaqiniseki ukuthi i-flaxseed noma uwoyela we-flaxseed ungcono, izindaba ezinhle ziwukuthi: akunandaba. Ngoba zombili zisebenza ngokulinganayo. Kolunye ucwaningo, amazinga e-ALA ezifundo akhuphuka ngokulinganayo noma ngabe badle u-12g we-ALA ngendlela yama-50g wembewu yefilakisi yomhlabathi noma ama-20g kawoyela we-flaxseed ngosuku.

Uma unezikhalazo ezithile, nokho, kuye ngocwaningo (esesethula ngenhla), khetha ukuthi i-flaxseed noma uwoyela we-flaxseed ungcono kuwe. Kunjalo, ungakwazi ukushintsha noma ukuhlanganise kokubili, isb. Isibonelo, engeza imbewu yefilakisi egayiwe ku-muesli, isinkwa, inhlama ye-pizza, noma ama-crackers namafutha e-flaxseed ku-smoothie yakho.

Yikuphi okungcono: uwoyela we-linseed noma uwoyela we-hemp?

Amafutha e-flaxseed namafutha e-hemp kokubili kunezinzuzo zako, ngakho-ke ungakhetha ukuthi iyiphi ekulungele ngokusekelwe ezidingweni zakho. Uwoyela we-flaxseed, isibonelo, unesilinganiso esingcono se-omega-6-omega-3 (1:4), kuyilapho uwoyela we-hemp unesilinganiso esingu-3:1.

I-omega-3 eyengeziwe emafutheni e-flaxseed

Ngakho-ke, uma ufuna ukuzitholela ama-omega-3 fatty acids ngendlela ehlosiwe nangenani elincane kakhulu lamafutha (ngakho-ke nangenani eliphansi lamakholori), uwoyela we-linseed uyisinqumo esingcono.

I-1 isipuni samafutha e-linseed (10 g) iqukethe ama-5 g we-omega-3 fatty acids nge-90 kcal.
Isipuni esingu-1 samafutha e-hemp (10 g) iqukethe u-1.5 kuya ku-2.5 g we-omega-3 fatty acids ngo-90 kcal.

Ngama-90 kcal (10 g) amafutha e-flaxseed ahlinzeka okungenani kabili, uma kungenjalo kathathu inani lama-omega-3 fatty acids.

I-omega 6 encane emafutheni e-flaxseed

Amafutha e-flaxseed aqukethe kuphela ama-omega-6 fatty acids ambalwa, ngokuvamile asevele ekhona ngobuningi obanele, uma kungenjalo ngokweqile, kukho konke ukudla kwethu. Ngakolunye uhlangothi, uwoyela we-Hemp uhlinzeka ngokuphindwe kathathu noma kane inani lama-omega-6 fatty acids.

I-1 isipuni samafutha e-linseed (10 g) iqukethe i-1.5 g ye-omega-6 fatty acids.
Isipuni esingu-1 samafutha e-hemp (10 g) siqukethe 5 kuya ku-6.5 g we-omega-6 fatty acids.

Womabili amafutha alungele isikhumba

Amafutha e-linseed namafutha e-hemp kokubili angathathwa ngaphakathi ukuze anakekele isikhumba. Kodwa ukusetshenziswa kwangaphandle nakho kungenzeka, kuhlanganise nobuso.

Uwoyela we-Hemp uqukethe inani elikhulu kakhulu le-gamma-linolenic acid (amaphesenti angu-2-3), i-asidi yamafutha engavamile etholakala kuphela ngamanani afanelekile kuwoyela wembewu ye-borage (amaphesenti angama-40 e-gamma-linolenic acid, i-GLA) namafutha eprimrose yakusihlwa ( 8-10 amaphesenti GLA). Le asidi enamafutha ivikela futhi iqinise umgoqo wesikhumba, owusizo ikakhulukazi esikhumbeni esesivele sithintekile, njenge-neurodermatitis, eczema, lichen, noma i-psoriasis.

Amafutha e-Hemp aneshalofu lesikhathi eside

Amafutha e-Hemp aneshelufu ende (engavulwa izinyanga eziyisi-8 – 12). Uma usuvuliwe, amafutha e-hemp nawo kufanele asetshenziswe ngokushesha.

Amafutha e-Hemp aqukethe i-vitamin E eyengeziwe

Amafutha e-Hemp aqukethe u-8 mg wevithamini E nge-tbsp ngayinye, futhi uwoyela we-flaxseed kuphela u-0.6 mg kavithamini E nge-tbsp ngayinye. I-Vitamin E ibhekwa njenge-antioxidant enamandla enciphisa ukucindezeleka kwe-oxidative kanye nama-radicals mahhala.

I-Chlorophyll kuwo womabili amafutha

Amafutha e-Hemp angaqukatha kufika ku-2.6 mg we-chlorophyll ngekhilogremu ngayinye (yize futhi ingaba ngaphansi kakhulu ku-1 mg - kuye ngohlobo lwamafutha e-hemp).

Uwoyela we-linseed uqukethe cishe u-1.3 mg we-chlorophyll ngekhilogremu ngayinye, kodwa kuphela kuwoyela we-linseed oluhlaza/womdabu. Kukhona kuphela u-0.06 mg we-chlorophyll ngekhilogremu kuwoyela ocolisisiwe we-flaxseed. Lokho kuzwakala njengokulahlekelwa okukhulu, kodwa amafutha ngokuvamile awayona imithombo emihle ye-chlorophyll. Ngoba udla kuphela izipuni ezimbalwa zazo ngosuku futhi i-100 g ye-broccoli iyodwa inikeza i-32 mg ye-chlorophyll. I-Chlorella nayo ingumthombo omuhle kakhulu we-chlorophyll. I-5 g ye-microalga kakade iqukethe i-100 mg ye-chlorophyll.

Ama-carotenoid amaningi kuwoyela we-hemp

Cishe ku-1 mg ngekhilogremu, uwoyela we-hemp ngokusobala uqukethe ama-carotenoid amaningi kunamafutha e-flaxseed, ngoba uwoyela we-flaxseed awunawo nhlobo ama-carotenoid. Kodwa njenge-chlorophyll, okuqukethwe kwe-carotenoid kuwoyela we-hemp akusho lutho, ikakhulukazi njengoba i-100 g yamazambane noma izaqathi isivele ihlinzeka cishe ngo-8 mg we-carotenoid.

Nokho, ekugcineni, ukunambitheka kufanele futhi kunqume, okuhluke kakhulu phakathi kwamafutha amabili. Uma uwathanda kakhulu uwoyela we-hemp, wazi umthombo omuhle kawoyela we-hemp, futhi udla ama-omega-6 fatty acids ambalwa kuphela kukho konke ukudla kwakho, uwoyela we-hemp uyisinqumo esihle kakhulu sokupheka okubandayo.

Ingabe amafutha e-flaxseed angathathwa ngesikhathi sokukhulelwa nokuncelisa?

Amafutha e-Linseed awanayo imiphumela emibi - hhayi kowesifazane okhulelwe noma enganeni engakazalwa. Kolunye ucwaningo, abesifazane abakhulelwe bathatha u-2.2 g ALA nsuku zonke (cishe ama-5 g amafutha e-linseed/ithisipuni elingu-1) noma amafutha ezinhlanzi ngemithamo ehlukene. Kwakungekho umehluko phakathi kwamaqembu ngokuphathelene nokwenzeka kokuzalwa ngaphambi kwesikhathi, ngisho nokuqhathaniswa neqembu lokulawula elingazange lithathe amafutha.

Ocwaningweni lwamagundane akhulelwe anesifo sikashukela, ukunikeza uwoyela we-flaxseed kwavikela ingane engakazalwa ekulimaleni kwesitho ebesingalindeleka emazingeni aphezulu kashukela egazini likamama.

Amafutha e-flaxseed nawo abe nemiphumela emihle kwabesifazane abakhulelwe abahlushwa isifo sikashukela sokukhulelwa futhi athuthukisa amanani ahlukahlukene wesifo sikashukela (ukuzila ushukela wegazi, ukumelana ne-insulin, ukucindezeleka kwe-oxidative, i-blood lipids, kanye ne-hs-CRP (inani lokuvuvukala) kumthamo we-1000 mg uwoyela we-flaxseed. kabili ngosuku ngesamba esingu-800 mg ALA )) ngaphandle komthelela ngesikhathi sokuzalwa. Ngakho-ke, eqenjini likawoyela we-linseed akuzange kube khona ukwanda kokuzalwa ngaphambi kwesikhathi, njengoba kuvame ukuxwayiswa. Isisindo somntwana wokuzalwa asizange sithintwe amafutha e-flaxseed.

Lapho encelisa, umama angakwazi futhi ukuthatha amafutha e-linseed. Kodwa-ke, kufanele kucatshangelwe ukuthi ukusetshenziswa kwamafutha e-flaxseed kwandisa okuqukethwe kwe-ALA ubisi lwebele, kodwa hhayi okuqukethwe kwe-DHA. Kodwa-ke, i-DHA ibaluleke kakhulu ekuthuthukiseni ubuchopho bezingane, ngakho-ke abesifazane abakhulelwe nabancelisayo kufanele bahlale besebenzisa noma bethatha amafutha e-algae (aqukethe i-DHA eningi) njalo, naphezu kokusebenzisa amafutha e-linseed.

Okufanele ukubheke lapho uthenga uwoyela we-linseed

Ukuze impilo yakho izuze ngokugcwele kuwoyela we-linseed, uwoyela we-linseed kufanele ube wekhwalithi engcono kakhulu.

Abanye abantu babika ukuthi amafutha e-flaxseed abenza babe nesicanucanu. Kodwa-ke, lo mphumela uvame ukwenzeka kuphela kuwoyela osuhambile. Okuqukethwe okuphezulu kwe-polyunsaturated fatty acids emafutheni e-linseed kuholela e-oxidation yama-fatty acids uma egcinwe ngendlela engafanele noma isikhathi eside kakhulu, okwenza uwoyela ungadliwa. Izwakala ibaba. Ngakho-ke uwoyela we-linseed obabayo uwuphawu lwamafutha e-linseed owonakele, kuyilapho uwoyela we-linseed wekhwalithi ephezulu kufanele unambithekile futhi unambitheka kancane.

Ngakho-ke, amafutha e-linseed kufanele agcinwe esiqandisini futhi asetshenziswe phakathi namasonto ambalwa okuvulwa. Khumbula ukuthi uwoyela we-linseed unesikhathi esiphezulu seshelufu sezinyanga ezi-3 kusukela ekukhiqizeni/ebhodleleni. Uma amafutha efika ungase ube namasonto ayi-6 kuya kwayi-8.

Uma isikhathi seshelufu sesiphelelwe yisikhathi, uwoyela we-linseed akufanele usasetshenziswa. Kodwa-ke, ungayifriza ibe izingxenye ezincane futhi uyigcine injalo kuze kube yizinyanga eziyisi-6. Bese uyincibilikisa ibe izingxenye futhi uyisebenzise ngokushesha.

Thenga kuphela amafutha e-linseed lapho ungaba nesiqiniseko sokuthi azohlala efika esanda kugaywa uwoyela ngezikhathi ezimfushane. Amafutha e-linseed kufanele futhi agcinwe ebumnyameni futhi epholile kumthengisi (njengoba kunjalo nge-Myfairtrade) futhi ngokuqinisekile hhayi eshalofini lokuthengisa elikhanyayo nelingapholile. Yebo, kufanele kube uwoyela we-linseed kuphela ovela ekulimeni okuphilayo okulawulwayo, okufana ne-B. the *linseed oil from Solling.

Uwoyela omusha we-linseed ucindezelwa nsuku zonke efektri ye-Solling. Ukunakekelwa kuthathwa ukuze kuqinisekiswe ukuthi uwoyela awuhlangani nomoya-mpilo noma ukukhanya isikhathi eside ngokwanele ukuvimbela izinqubo ze-oxidation. Udaba olumisiwe lube seluhlungwa ngokucophelela kuwoyela, okungase kufinyeze ukuphila kwawo eshalofini. Ngaphezu kwalokho, ibhodlela linomgodi okhethekile lapho uwoyela ungafakwa kuwo ukwehla ngokudonsa. Inzuzo yalokhu ukuthi ayikho i-oxygen engangena ngale mbobo encane. Amafutha e-linseed agcinwa endaweni epholile futhi emnyama kuze kube yilapho ethunyelwa.

Mangakanani amafutha e-linseed amaningi kakhulu?

Okusebenza kuzo zonke izitshalo zokwelapha kanye nasekudleni okuningi kuyasebenza nakuwoyela we-linseed: inani lenza ubuthi. Umthamo obalulekile ungamagremu ayi-100 ngosuku. Kodwa-ke, njengoba wonke umuntu esabela ngendlela ehlukile, kungcono ukungadli ngaphezu kwezipuni ezi-3 zamafutha e-linseed (20 - 30 g) ngosuku.

Ungathathwa kanjani uwoyela we-linseed

Amafutha e-linseed angathathwa ngale ndlela elandelayo:

Thatha isipuni esingu-1 samafutha e-linseed ahlanzekile nsuku zonke.

Ekuseni ngaphambi kokudla kwasekuseni, thatha isipuni esingu-1 ku-1 isipuni samafutha e-linseed. Le nqubo iwusizo ikakhulukazi esimweni sokugaya ukudla okuvilaphayo, njengoba uwoyela we-linseed uvuselela ukugaya. Uma kunesidingo, ungandisa umthamo ube nezipuni ezi-2.

Thatha i-linseed oil capsules.

Awuwathandi amafutha ezinhlamvu? Khona-ke ungathatha amaphilisi amabili kawoyela we-flaxseed ngosuku nengqikithi kawoyela we-flaxseed engu-1000 mg, isb.

Faka amafutha e-linseed ezitsheni ezibandayo

Ungakwazi futhi ukwengeza amafutha e-linseed ezitsheni ezibandayo, isb B. ku-smoothie yakho, ku-muesli, phezu kwesaladi, noma ngemva kwenqubo yokupheka phezu kwamazambane afudumele noma imifino. Sethula izindlela zokupheka ngamafutha e-linseed phezulu kwesigaba "amafutha e-linseed ekhishini".

Hlanganisa ukudla kwe-Budwig okunamaprotheni amafutha ekudleni kwakho

Ungakwazi futhi ukufaka i-quark nesitsha sikawoyela we-linseed ngokusho kuka-Johanna Budwig ekudleni kwakho. Lokhu kungabuye kulungiswe nge-quark yemifino.

Ingabe i-omega-3 fatty acids enochungechunge olude i-DHA ne-EPA ayingcono kakhulu?

Ngaphezu kwe-short-chain omega-3 fatty acid alpha-linolenic acid, kukhona futhi i-omega-3 fatty acids enochungechunge olude, ahlanganisa i-DHA (docosahexaenoic acid) ne-EPA (eicosapentaenoic acid).

Ama-acids amabili amaketanga amade awatholakali ekudleni kwezitshalo, ngisho nasemafutheni e-linseed. Nakuba umzimba womuntu ungaguqula i-alpha-linolenic acid ibe yi-EPA ikakhulukazi, futhi, kancane, ibe yi-DHA (yingakho ngokusemthethweni kuphela i-alpha-linolenic acid ibhekwa njengebalulekile), izinga lokuguqulwa ngokuvamile liphansi futhi lincike ezintweni eziningi, ukuze ngokuvamile - ikakhulukazi mayelana ne-DHA - akwanele.

Ngakho-ke, kunengqondo ukuthatha i-DHA ne-EPA ngendlela yamafutha e-algae ukuvimbela ukuntula okuhambisanayo. Ngenxa yokuthi ama-fatty acids amabili anomphumela onamandla wokulwa nokuvuvukala, avikela ubuchopho nezinzwa kanye nohlelo lwenhliziyo nemithambo yegazi. Phakathi naleso sikhathi, kuye kwacatshangwa ukuthi imiphumela ye-DHA ne-EPA kulokhu kufanele ibe ngcono kunaleyo ye-alpha-linolenic acid.

I-long-chain omega-3 fatty acids ingathathwa kalula ngendlela yamafutha e-algae. Kodwa-ke, lapho uthenga amalungiselelo ahambisanayo, qiniseka ukuthi aqukethe umthamo omkhulu owanele (cishe u-800 mg we-EPA kanye ne-DHA ngomthamo wansuku zonke), isb. . Amanye amafutha, afana ne-hemp, i-rapeseed, noma amafutha kabhekilanga, akufanele afakwe, ngoba angakhuphula isilinganiso se-omega-3-omega-6.

Yebo, amafutha ezinhlanzi namafutha ezinhlanzi neminye imikhiqizo yezilwane (isb amaqanda) aqukethe i-DHA ne-EPA ngamanani ahluke kakhulu, kodwa lokhu akunabungani bemvelo futhi akusimeme futhi akufanelekile ngenxa yezizathu zokuziphatha kuphela.

Ukungalungi kwamafutha e-linseed

Amafutha e-Flaxseed anezinzuzo eziningi zezempilo. Kodwa kungase kube nokungalungile okuhambisana namafutha e-linseed, okungafingqwa ngale ndlela elandelayo:

Amafutha e-linseed azwela kakhulu futhi aneshalofu lesikhathi esifushane. Uma ungazange uthenge uwoyela wekhwalithi ephezulu noma uma uwoyela ugcinwe ngokungalungile noma isikhathi eside kakhulu, ungashesha i-oxidize futhi ngaleyo ndlela ungabi nampilo ngokushesha. Ngoba amafutha ane-oxidized aholela kuma-radicals mahhala kanye nokucindezeleka okwenziwe nge-oxidative emzimbeni futhi ngaleyo ndlela kube yimbangela yazo zonke izifo ezingapheli.

Amafutha e-linseed "kuphela" aqukethe i-short-chain omega-3 fatty acid ALA. Kodwa-ke, njengoba amafutha e-flaxseed evame ukubhekwa njengamafutha acebile nge-omega-3, lokhu kungenza abanye abantu bakholelwe ukuthi uwoyela we-flaxseed wodwa ulungele i-omega-3 fatty acids. Kodwa lokho kungaba amanga. Ngoba ngaphezu kwe-ALA, umzimba udinga i-omega-3 fatty acids enochungechunge olude i-DHA ne-EPA. Uma izinga lokuguqulwa komuntu siqu le-ALA ukuya ku-EPA ne-DHA liphansi kakhulu, lingaba yingozi empilweni.

Amafutha e-flaxseed avame ukubizwa ngokuthi anciphisa igazi, okungaba yingozi kubantu asebevele bethatha imishanguzo ye-anticoagulant. Nokho, njengoba kuchazwe ngenhla, lokhu cishe kusebenza kuphela kwabanesifo sikashukela. Cishe awukho umphumela wokunciphisa igazi wamafutha e-linseed obungabonwa kwabanye abantu.