ʻOhi i ke kīkeke i ka palaoa e hōʻiliʻili i kona mau pono
Nui nā poʻe e hoʻonui ana i nā olonā a me kaʻai'ōlahalaha'āina i kā lākou meaʻai e like me keʻanoʻole o ka flax a me ka low-carb. ʻO keʻano o keʻano o ke olonā ke kau nei i ka waiwai nui o ka meaʻai. ʻOiaiʻaʻoleʻo ia keʻano o ka palaoa, ua like konaʻano like me ka meaʻona a me ka mineral no nā huapalapala a he nui aku nā fiber , antioxidants, a me omega-3 mau momona momona ma mua o ka nui o nā'ehi. Eia hou,ʻaʻole i loko o ka pipi.
He haʻahaʻa loa keʻano o ke ahi ma nā mea'aleʻalepa, a he mea kūpono ia no nā poʻe e hoʻopau ana i kā lākouʻaiʻana i nā mea momona a me nā suga. ʻO ka hui pūʻana o nā mea momona momona a me nā mea kiʻekiʻe ka maikaʻi, e lilo ia i meaʻai nui no ka pohō kaumaha a me ka mālamaʻana. Wahi a kekahi poʻe make e'ōlelo mai ana keʻano o ka flaxseed e mālama iā lākou i kaʻoluʻolu.
ʻO Flax, nā Seeds, a me ka Manu Manu
ʻO nā'ōpala (a me nā laina) nā hua o ke kumu lino i hoʻohanaʻia e hana i ka lole olonā. Ua kūʻai muaʻiaʻo Flax ma ka'āpanaʻo Fertile Crescent. Ua hānai nuiʻiaʻo Flax maʻAigupita kahiko kahi i hoʻohanaʻia ai ka lole o ka lole kahuna a me ka lole aliʻi a me nā paia o ka luakini. Ua kūʻai aku ka poʻe Phoenike i ka lole oʻAigupita ma loko o ka moana Mediterranean a ua hoʻohana nā Roma i ka mea no ko lākou holo.
Aia nāʻano'āleʻele a me nāʻano gula o flaxseed a heʻano hana like lākou. ʻO nā hale kūʻai mea olakino, nā hale kūʻai kūikawā, a me nā pūnaewele pūnaewele ka flaxseed, a me kaʻoihana kūʻai nui. Ua kūʻaiʻia ma ka nui a ma nā pōpō.
He meaʻoluʻolu kaʻono o ke ahi. E mālama ponoʻia nāʻanoʻano a pau, akā pono lākou e hanaʻia i meaʻai no ka loaʻaʻana o kā lākou waiwai maikaʻi. Hiki i kekahi mīkini meaʻai a mea kope paha ke hana i kēia i kekona.
Nā Mea Ola Loa a me nā Huakaʻi Ola
Loaʻa i nā'ōpala he nui ka protein, keʻaiʻai, nā hua B a me nā mineral meaʻai. ʻO ka momona ka waiwai nui loa i ka polia, magnesium, a me nā phosphorus. ʻO ka hapa nui o ka momona, he 54% o ka waikawa fatty omega-3,ʻo ka mea nui o ka alpha-linolenic acid, 18% o ka omega-9 a me ka waikawa oicic, a me 6% omega-6 waikawa momona, aiʻole linoleic acid.
Ua loaʻa ka'ahuʻula a iʻole nā mea hoʻohenehene e hoʻemi i ka nui a me ka LDL cholesterol i loko o ke koko, me nā uku maikaʻi loa i nā wāhine a me ka poʻe me ke cholesterol kiʻekiʻe. Nā kōkua olakino:
- Hoʻopiliʻia ka Honua i Omega-3'Omona Aʻo :ʻO ka Omega-3'eleʻa momona ka ikaika nui i ka hoʻonaʻana i loko o ko mākou kino. Hiki ke hoʻonui i ka hoʻonuiʻia inā loaʻa ka waihona omega-3 liʻiliʻi (i loaʻa i loko o nā iʻa,ʻohe, a me nā walnuts), ma ka pili ponoʻana i ka waiwai waikawa omega-6 (i loaʻa i loko o kaʻaila e like me ka soy a me kaʻaila hinu). I ka ho'āʻoʻana e hoʻonui i ka lakene o kēia mauʻailaʻelua, hiki i ka hua loli ke kōkua maoli. ʻO ka hapa nui o kaʻaila i nā hua loli he linolenic acid (ALA), he omega-3 ka mea i mua i kaʻepa EPA a me DHA mau momona i loaʻa i ka waimāmā a me nā iʻa iʻa maʻamau. No ka hikiʻole i nā mea a pau ke hoʻololi i ka ALA i loko o ka EPA a me DHA, maikaʻi eʻole e hilinaʻi wale i kahi o flax no kāu pono omega-3. Eia nō naʻe, he maikaʻi maikaʻi ko ALA i kona pono pono'ī a kōkua maoli i ke kaulike omega-3 a me omega-6.
- Ke kiʻekiʻe o ke ahi i ka fiber: He paʻakikī ka paʻakikī eʻike i kahi meaʻaiʻoi aʻe ma ke fiber, nā mea hiki keʻoluʻolu a me ke kūmoleʻole , ma mua o ke olonā. ʻO kēia kepa ka mea i loaʻa i ke aliʻi ke kuleana no ka hopena o ka loli. ʻO ka fiber i ka meaʻai ke kōkua i ka palekana i ke koko a me ka hoʻoikaika i ka hanaʻana o nā'ōpū.
- Ke kiʻekiʻe o ke ahi i nā Tyhychemicals: ʻO kēia mau mea he nui nā antioxidants . ʻO ia paha ke kumu maikaʻi loa o nā lignans i hoʻololiʻia i loko o ko kāua naʻau i nā mea i mālamaʻole i nā hormones wahine.
- ʻO kaʻaila: E hoʻomaopopo i ka pauʻole o kaʻaila a me nā phytochical o ka palaoa'ōpala.
HāʻaloʻIkeʻiaʻo ia i nā mea likeʻole?
Ponoʻoe e'ōhinu i ka flaxseed e hoʻokuʻu aku i kona mau meaʻai, a hiki iāʻoe keʻike i nāʻanoʻano a pau a me ka palaoa kīlahala 'āina no ke kūʻai. Hoʻopiha houʻia ka'ōpū o ka flaxseed a hiki i ka makahiki inā mālama ponoʻia. Eia naʻe, e holo wikiwiki aʻe ana ma hope o ka pauʻana i ka palaoa. No kēia kumu, nui nā kānaka e koho e kūʻai i ka hua lūlū a pau a'ōni i loko o ka meaʻai me ka hoʻohanaʻana i ka mīkini kope kope. Inā kūʻaiʻoe i kaʻai, e hahai i kēia mau kulekele:
- Kūʻai mai kahi kumu kahi āu i maopopo ai he loli wikiwiki.
- ʻO ka maikaʻi, e hoʻopihaʻia ka meaʻai i ka hale kūʻai.
- Pono kaʻepa he opaque e like me ka māmā e hoʻonui ai i ka'ōpala. ʻO ka holomoho wikiwiki no ka momona momona o nā kumulāʻau flax.
- ʻO ka hōʻaikai hoʻomahaʻia ka meaʻoi loa no ka meaʻo ia ke pale i kaʻai mai kaʻikeʻana i ka oxygen ma mua o ka weheʻana.
ʻO ka kūʻaiʻana i nā'ōpala flaxseed e hoʻopau i ka maopopoʻole i ka lōʻihi o kaʻaiʻana o ka flax i ka papa. ʻAʻole i emi ke kumu kūʻai. ʻO kēlā me kēia manawa e'ānaiʻoe i kaʻula līlā iʻawaʻawa loa, hoʻolei aku. He mea maʻalahi kaʻono kaʻono aʻaʻole loa i kaʻino.
ʻOhiʻana i kaʻai a me ka mālamaʻana
Hiki iāʻoe ke kūʻai i kahi kāleka meaʻai maʻaʻole no ka hanaʻana i kāuʻaina maikaʻi. Pono waleʻoe e'ōniu iā lākou no kaʻelima a 10 maukona keʻole lākou i paʻakikī e like me ka beana kope. Ma muli o ka hikiʻana o kāu mea hana mīkini, hiki paha iāʻoe ke'ō'ō i nā pahu he nui e lawa ai i ka pākeke no ka meaʻai.
Ka mālamaʻana i ke ahi a me ka flaxseed meal
Pono e mālamaʻia keʻohu nui i loko o kahi mālie, pouli, maloʻo e like me ka friji aiʻole ka mea pāʻaniʻole e noho ma kahiʻaoʻao pale. Pono e mālamaʻia ka meaʻai i ka palaoa i loko o ka pahu pāʻani a hoʻohanaʻia i loko o nā pule hebedoma. Hiki iāʻoe ke mālama i ke olonā i loko o kaʻeke i komo mai i loko aiʻole i loko o kahiʻeke pūnaewele puka.
Nā kōkua no ka hoʻohanaʻana i Flaxseed
- Inu wai nui. ʻO kaʻawa hiki ke hoʻopiliʻia i ke olonā e hoʻopiha i ka wai, a ināʻaʻoleʻoe e inu i ka wai, hiki i ka constipation ka hopena.
- E hoʻomanaʻo i ka hoʻomaka malūʻana ināʻaʻoleʻoe e hoʻohanaʻia i kahi meaʻai o ke kiʻekiʻe.
- Inā kūʻaiʻoe i nāʻanoʻano a pau, ponoʻoe e'ōniu iā lākou no ka loaʻaʻana o ka pōmaikaʻi.
- Hoʻohana pinepineʻiaʻo Flax e like me kahi hua liʻiliʻi i loko o nā mea i kāluaʻia. Hoʻopiʻi kaʻili i hoʻopiliʻia i ka meaʻai.
- Ma kahi o 2/3 a 3/4 kapu o ka flaxseed e hāʻawi mai i hoʻokahi kīʻaha o ka meaʻai flax.
Hoʻomanaʻo Kūmole a me lawelawe lawelawe
Ināʻaʻole maopopo iāʻoe pehea e hoʻomaka ai e hoʻokomo i ka flaxseed i kāuʻai , e ho'āʻo i nā manaʻo ma lalo:
- Raw a iʻole i hoʻokipaʻia: E kāpīpī i ka hīnī liʻiliʻi, ricotta, kekaki, aiʻole ka pāʻina kakahiaka . E hoʻohana iā ia i kahi e hoʻoulu ai a hoʻomālūlū liʻiliʻi iā lākou.
- Kāpenaʻia i loko o ka'ōpala wela: E like me keʻano, ho'āʻo i ka'ōhinu wela o ke olonā wela .
- E 'ai i meaʻai'ē aʻe : E ho'āʻo i nā meaʻai, nā meaʻai, aiʻole nā pahu.
- I loko o nā mea i hoʻolapalapaʻia: E hoʻomoʻi i kekahi mau punetēpō i kekahi mau meaʻai, aiʻole e ho'āʻo i kēia mau mea, e hilinaʻi ana i ka flax e like me ka palaoa:
Ke pale pale a me nāʻaoʻaoʻaoʻao
ʻO ka hopohopo e pili ana i keʻano o nā loiloi i nā mea kūponoʻehā. Eia naʻe, e hoʻomanaʻo i ka nui o ka noiʻi e pili ana i nā mea kupanaha o ke olonā e hōʻike ana i ka nui aʻaʻohe pilikia paha eʻai ai. Akā, ua hōʻikeʻo ia i nā pono he nui:
- Ka Loke Haʻawina Nui: No ka mea, heʻano nui ka fiber i ka flax, ʻoi aku ka maikaʻi e hoʻomaka me ka liʻiliʻi liʻiliʻi a hoʻonui haʻahaʻa; iʻole, e hiki ke hopena i ka hopena a me ka hopena. ʻO nā kānaka me ka maʻiʻeha o ka huhū e hiki ke hana ikaika loa iā ia a pono e hoʻonuiʻia
- ʻO kaʻaeʻa / Rancidity: ʻO kaʻaila i ke olonā i hoʻonāukiukiʻoleʻia. ʻO kēia keʻano he kūpono loa ia i ka hoʻonāʻana (rancidity) keʻole e mālama ponoʻia. ʻO ke ala maikaʻi loa e mālama ai,ʻo ia ke kikowaena pūnaewele pono'ī o loko - i loko o ka hua, kahi e mālama ai no hoʻokahi makahiki. Hiki ke mālama ponoʻia ka meaʻai no nā mahina wale nō. Pono e mālamaʻia kaʻaila ma ka hoʻopiʻiʻana i loko o nā pahuʻeleʻele a pono e pau i loko o nā hebedoma o ka weheʻana. ʻO nāʻaila i loko o nāʻanoʻano ke kūpaʻa mau loa i ka hoʻohanaʻiaʻana o nāʻanoʻano i loko o ka meaʻai i kahuʻia. Hoʻomaopopo nā kānaka noiʻi no muli o nā kiʻekiʻe kiʻekiʻe o nā antioxidants ma nāʻanoʻano.
- Hormonal Effects: Lignans nā phytoestrogens. ʻOiai uaʻikeʻia e ka noiʻi iā lākou e pōmaikaʻi a hiki i kēia manawa,ʻaʻoleʻikeʻia nā hopena o nāʻano kino o nā phytoestrogens.
- Cyanide: E like me nā meaʻai'ē aʻe (nā huluhulu, nā piʻa, a me nā mea'ē aʻe),ʻo kahi opala keʻano he nui nāʻano cyanide pūhui, i ka wā pono. ʻO ka heat, ma kahi o nā kumulāʻau flax maloʻo, e uhaʻi i kēia mau pūpū. Eia naʻe, hiki i ko mākou kino ke hoʻonā i kahi o kēia mau pūnaewele. Ua'ōlelo nā keʻena aupuni o ke aupuniʻelua 2 punetēpē o ka flaxseed (e pili ana i 3 punetēpu o kaʻai flax) i kēlā lā i kēia lā. He hopena maikaʻi paha ia no nā hana olakino. ʻO nā kānakaʻimi noiʻi i hana i ka 6 mau punetēne o kēlā me kēia lā o nā hua ma nāʻano likeʻole e hōʻike ana i ka nui o ka nui o lākou e hoʻohana nei.
ʻO kahi hua'ōlelo mai
ʻO nā'ōpala a me ka palaoa'ōpala kahi kumu maikaʻi loa o nāʻele momona a me omega-3 a hiki ke hoʻohanaʻia ma kahi meaʻai liʻiliʻi a me ka gluten-free. Ināʻoe e kālehu ai iāʻoe iho a kūʻai paha i ka'ōpalaʻiliahi, eʻimi i nā mea hou a me nāʻano e hoʻohana ai i kēia mea ola kino.
> Puna:
> Kānāwai piha (Nutrili a pau): 12220, Seeds, flaxseed per 100 g. Hōʻikeʻia ka polokalamu o ka USDA National Nutrient Database SR-27. 2015.
> Pan A, Yu D, Demark-Wahnefried W, Franco OH, Lin X. Meta-hoʻoponopono i nā hopena o nā hana loiloi ma luna o ka lipid blood. Ka NupepaʻAmelika Hui Pūʻali . 2009; 90 (2): 288-297. ia: 10.3945 / ajcn.2009.27469.