linseed mafuta

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NGA-mafuta-tenga-2

Linseed mafuta: anonaka, aine utano uye anononoka

linseed mafuta yave ichionekwa seimwe yemafuta ane utano hwakanaka kwemazana emakore akawanda. Chikonzero cheizvi chinonyanya kukosha mune zvinokosha uye zvine utano hwakakwana uye mafuta asiri. Linseed mafuta zvino kuonekwa nevakawanda vanoita dzinongoitika utano uye nezvezvokudya sezvo zvinokosha Bausteinfür zvinovaka muviri uye vanachiremba vane kuramba nechokwadi Mugumisiro mafuta muriwo. Wakaisa sei pamwe chete mashoko ose anokosha pamusoro peinseed uye linseed mafuta munyaya ino?

Kushanda uye kushanda

Mafuta akafuridzirwa ave akaratidzwa kuti anoshandiswa muMiddle Ages uye munguva yekare kuti atore mhando dzakawanda dzehutano hwepanyama. Mu 15. Muzana remakore rechi19, vanyori vakawanda vanozivikanwa vakawana mafuta akakwirira uye vakashandisa iyo yekugadzirwa kwemafuta.

NGA-mafuta-2
Nhasi tinoshandisa mafuta akaiswa mumhando dzakasiyana siyana uye munzvimbo dzakawanda dzehupenyu hwezuva nezuva. Pasinei nokuti uri mukicheni, nekuda kwezvokurapa, mumhizha kana mune chikwata - kuisa mafuta kunokosha mune zvimwe zvinhu zvakagadzirwa.

Zvisinei, mafuta acho anonyanya kuzivikanwa nemigumisiro yaro yehutano inokosha, iyo inobatsira zvikuru pamwoyo yese yemagetsi pamwe nemapfupa nemajoini. Pakupedzisira asi kwete zvishoma, mafuta akaiswa muchero ane unyanzvi hwakanakisisa uye anonyanyozivikanwa sekumiswa kwehuni - ichokwadi yose-iyo iyo isingafaniri kushayikwa mune imwe mhuri.

Zvimwe zvinhu zvemafuta anoseed

Mafuta akashongedzwa anogadzirwa kubva kufixseed uye ave kwenguva refu achionekwa seimwe yemafuta anonyanya kukosha mukicheni. Zita rechiLatin ndiLinum usitatissimum. Mafuta anogona kushandiswa zvakanakisisa mukicheni kugadzirira zvakasiyana siyana zvezvokudya. Iyo nutin, inonaka inorwadza inoita kuti zvive zvakanaka, pakati pezvimwe zvinhu, kugadziridzwa kwemashizha. Vanhu vaigara vachinyatsonzwisisa zvikomborero zvakawanda zveLinum usitatissimum uye saka zvaive zvichishandiswa zvikuru mukicheni, asiwo nezvekugadzirwa kwezvipfeko.

NGA-mafuta-munda-2Linum usitatissimum mafuta inonyanya kuwanda muOmega-3 mafuta acid uye saka inokodzero yekuwedzera kudya kune nzira yakaenzana. Maitiro akanaka anokwanisa kunzi anonzi omega 3 fatty acids anozivikanwa zvikuru:

- Iwe uri wokutanga sarudzo yehutano hwepfungwa.
- Inobatsira pakuona.
- Vanosimbisa uropi.
- Vanobatsira kuramba vachikwanisa kuisa pfungwa.

Mukuwedzera, Linum usitatissimum mafuta ine mhando yakawanda yezvimwe zvipembenene zvine utano. Iyi kusanganiswa kwakanaka kunobatsirawo maitiro eropa uye kunowedzera zvakanyanya cholesterol mazinga. Mafuta anogadzirwa naizvozvo anowanzoshandiswa seimwe nzira yekurapa yekuderedza cholesterol pasi pekutarisirwa kweutano.
Chirwere cheshuga ndechimwe chirwere chinogona kudzorwa kana kudziviswa nemafuta akaiswa, kuitira kuti vanhu vatova nehutachiona vanogona kuderedza zvakanyanya kuwandisa kwe insulini yavanoda. Mukuwedzera, kutora mafuta kunogona kuderedza ropa mukati memakore akawanda.
Mukuwedzera, inonyanya kukurudzirwa kune vanorwara nehutano, nokuti inobatsira kusimbisa kudzivirirwa kwemukati membrane kune simba.

Zvibereko kubva kune zvese zvidzidzo zvekare uye kuongororwa zvakanyatsonaka. Saizvozvowo, kuisa mafuta kunoratidzika kuva yechokwadi kumativi ose.

Kutanga uye kugadzirwa

Kune marudzi akawanda eLinum usitatissimum mafuta. Kana mafuta akawanikwa nekutonhora kunotonhora, inofungidzirwa kuti inonyanya kuve yakakwirira, nokuti munyaya iyi yakashandiswa mukugadzirwa kwemhepo yakadzika bedzi, kuitira kuti chimiro chacho chave chakachengetedzwa uye zvigadzirwa zvakagadziriswa chete zvinyoro. Izvozvo zvakasimwa zvigaro zvinobva zvabviswa kubva kune mafuta akazora zvakare. Izvi zvinoita kuti zvive zvakanakire pakushandiswa kwekushandisa kana kuti nemishonga yemishonga.
Kazhinji iwe unogonawo kuwana mafuta anonzi linseed anonzi "Oxyguard" kana "omega akachengeteka". Iwawo mafuta anowanikwa nekutonhora kunotonhora. Zvisinei, mafuta acho akaitwa pano pasi pemhepo inodzivirira. Izvi zvinofanira kudzivirira kusangana kwemafuta nemhepo, kuitira kuti nguva yakasimba iwedzere.
Muchikwata chebasa, mumwe anoshandisa mafuta anowanikwa neanonzi kunopisa kupisa, nokuti ichi chichiri chinyararire uye chakasimirirwa nyaya iripo. Yakanatswa mafuta inoshandiswawo chete mumhizha yezvigadzirwa, semakemikari zvinogadziriswa zvakashandiswa mushure mekugadzirwa kuti zviparadzanise mafuta akachena kubva mu filtrate. Iyo nzira mbiri dzinorasikirwa nezvinhu zvinokosha, saka hazvikurudzirwi pakudya kwedu.

Linseed manakiroMinerals uye mavitamini

Maminera akawanda nemavithamini muLinum usitatissimum mafuta anobatsira zvikuru muupenyu hwedu. Iine zvakawanda zve lecithin, mapuroteni, cadmium uye linamarin (anenge 20 muzana) akabatanidzwa. Mukuwedzera kune provitamin A inokosha, mavitamini C, D, E neK anobatanidzwawo, pamwe neB1, B2 uye B6. Zvimwe zvinokosha zvinokonzerwa nesterols, pantothene, folic uye nicotinic acid. Izvo zvinotevera zvinowanikwa mumafuta (iron, calcium, potasium, calcium, zinc, magnesium, iodine, sodium, mhangura) nemaminera zvakakosha zvikuru kudya kwedu.

Kuti unsaturated mafuta acids ave anobatsira kuhutano, kutora 40 kusvika ku 50 g yeflakisi yakakwana kukwanisa kusangana nemunhu mukuru wezuva nezuva. Pamafuta ose anozivikanwa yemafuta, Linum usitatissimum mafuta ane mazamu akakwirira eOmega-3 mafuta acids. Zvinyorwa zvezvinhu izvi zvinokosha mafuta mafuta zvinogona kusvika kusvika gumi zvakapfuura pane mafuta ehove.

zvinhu

Mishonga yakawanda muLinum usitatissimum mafuta inogona kuchinja zvikuru hupenyu hwedu. Zvichienderana nekwakagadzirwa kweinseed, kuumbwa kwe omega-3 mafuta acid inowanikwa mumafuta kunogona kusiyana. Somuenzaniso, mafuta anogona ...

  • 10% yakazara mafuta akawanda (eg, palmitic acid, stearic acid) uye 18% monounsaturated mafuta acids
  • 72% polyunsaturated mafuta acid (eg, oleic acid, Omega-6 uye Omega-3-linoleic acid)

Kuwedzera kune polyunsaturated mafuta acids zvinozoita pamusoro 12 - 24% naOmega-6-linoleic asidhi uye 45 - 70% naOmega-3 nuna iine acid Alpha-linolenic asidhi anogona aine. Chikamu chimwe chete chemafuta emagetsi madema anewo zvakaenzana zvakaenzana, uye hutano hwakanaka hunove hwakatsvakurudzwa mune dzakawanda zvidzidzo kusvika ikozvino. Kufanana kwakawanda mumigumisiro yemafuta maviri akawanikwa, iyo inokonzerwa nehupamhi hwemafuta acids.

kushanda

Iyo yakakosha yemafuta acids mumafuta emichero inotsigira kutakura kwemaitiro emagetsi uyewo zvinobatsira pakuita kuti mishonga isingakanganiswa. Mafuta einseed anogona kukanganisa hurongwa hwehutano pamwe nekutsigira kurapwa kwezvirwere kuburikidza nehutano hwezvinhu izvi.
Mafuta acids anoshandawo kuumba masero emutsipa mumuviri, izvo zvinonyanya kukosha kuhu hwedu. Vana nevechiri kuyaruka vanodikanwa pamusoro pe omega 3 mafuta acids, kuitira kuti nerve yavo yesero inogona kukura zvakanaka.
Chaizvoizvo, rinseed mafuta anogona kubatsira nehutano hwakasiyana-siyana kubva kuchipatara chemaonero:

1. Iyo inodzivisa atherosclerosis (arteriosclerosis), nokuti kunyanya iine alpha-linolenic acids inodzivisa zvirwere izvi zvinopisa mumuviri.
2. Mhosva yeOsteoarthritis inogonawo kuderedzwa.
3. Inogona kudzivirira chirwere cheshuga nokuti inowedzera mazinga ega shuga mushure mekudya. Nhamba yepamusoro yeropa yeklucose inonzi inonyanya kukonzerwa nehutachiona hwekukura kwechirwere cheshuga.
4. Mafuta anogadzika anogona kununura zviratidzo zveRhema.
5. Mishonga inowanikwa mumafuta yemiriwo ine simba rakasimba rinopesana nekuvhiringidza, kuitira kuti njodzi yehosha yeArthritis inogona kuderedzwa.
6. Iyo omega 3 mafuta inowedzera mumafuta inogona kudzora ropa.
7. Inogona kuchengetedza pamusoro yomwoyo, nokuti kunosimbisa kumwoyo nokuva nechokwadi chokuti muviri wedu akaramba yaipiwa pamwe zvinovaka muviri uye nesimba uye panguva imwe chete akabvisa tsvina zvinhu zvinobva muviri.
8. Mukana wephlebitis kana varicose veine uye phlebitis, nokuti kuteura ropa kunonyanya kuvandudzwa nekudya nguva dzose ye omega-3 mafuta acids.
9. Iyo inodzivirira kurwisa, nokuti inotungamirira kukuonda kweropa, kuitira kuti inogona kuyerera isingadzokeri kumashure hwedu.
10. Kwete, mafuta anogona kuderedza chirwere cheLDL cholesterol uye kudzivirira zvakanyanya sequelae.

Yakasungirirwa mazano emafuta

Dosage uye kushandiswa

Zvinoshanda kumishonga yakawanda yemishonga nekudya, inoshandiswawo kune linseed mafuta: Mugairo chaiyo, inogonawo kubatsira kune utano. Kune rumwe rutivi, kukwirira kwakanyanya kwemuti kunogona kukanganisa muviri wedu.

Nhamba inonyanya kukosha ndeye 100 gramu yemafuta pazuva. Zvichida hapana munhu aizouya nechinangwa chokudya zvakadai, iyo ndiyo inokonzerwa kuti kudarika kunogona kuonekwa zvakare kusingaiti. Zvisinei, sezvo munhu wose achiita zvakasiyana zvakasiyana uye Omega-3 mafuta acids anoita kuti ropa redu rideredzwe, haufaniri kudya zvinopfuura 3 tablespoons yeLinum usitatissimum mafuta pazuva.

Zvido zvako zvemafuta acids zvinogona kuvharwa nenzira dzakasiyana. Kana kutora mafuta spoonfuls akachena mumwe - kudiwa mangwanani pamberi zvemangwanani - kana vasarudze flaxseed capsules mafuta. Pakati idzi, maviri capsules anotorwa zuva rimwe nerimwe nemvura. Zvichida une yepamusoro muriwo mafuta uyewo chete kutaipa pachando zvokudya: 1 - 2 spoon mu smoothie yako, pamusoro Salad kana kuti kunatswa muriwo uye matapiri (pashure kubika) kuita pano chishamiso kare.

Zvimwe zvikanganiso zvefikisikisi

Pamusana pekugadzirwa kwezvokudya, Linum usitatissimum inonzi imwe yemafuta anopa utano hwakanaka. Kunyange zvakadaro, inogonawo kuva nengozi yehutano mune nzira nhatu:

1. Njodzi yehutano inokonzerwa nehujidhi?
Iyo inogadziriswa yekusvibiswa kwerojeni, iyo inoguma kubva pakuvhara nekugara kwenguva refu uye kuchengetedza kwenguva refu kana kuchengetedza, inogona kuva nengozi kuhutano hwedu. Mafuta anobva asisviki uye anova anonyangadza, izvo zvinogona kuva nemigumisiro yakaipa pamudumbu, kudya uye hutano hwakakwana. Saka, iwe unofanirwa kuva nechokwadi chokuti mafuta achiri muchikwata chekutanga chekutanga kushandiswa.
2. Ko kudarika kunokwanisika here?
Munhu wose anodarika mafuta zuva rega rega anokanganisa utano hwake. Rimwe pepuni yamafuta pazuva rakakwana kuti riwane zvinodikanwa zveOmega 3 uye 6 fatty acids sekuwedzera kune kudya kwakanaka. Kana iwe usingazivi kuti chiyero chakanaka chingave chei iwe, unogona kubvunza chiremba wemhuri yako mazano ekurapa.
3. Kumusoro zvakanyanya ye cadmium?
Pasinei nemamiriro ezvinhu anotenga, asina kushandiswa mafuta, nokuti pamusoro pezvinhu zvose zvinogadzirwa kubva pakugadzirwa kwechigarire kunogona kuwedzera cadmium load. Icho chinhu chinokuvadza chemidziyo, iyo inoshandiswa kunyanya kushandiswa kwevhu kushandiswa.

Isai mafuta akaisa mafuta zvakanaka

Studies on linseed mafuta

Ruzivo rwehuwandu hwezvidzidzo zvezesayenzi pamusoro pemafuta einseed dzinogona kuwanikwa paInternet. Aya haasi kungotsvakurudza chete kubva kuEurope, asi munyika yose, sayenzi inofanirwa nehutano uye hutano hunodiwa nemafuta akaiswa. Mukuwedzera, zvizhinji zvemigumisiro zvinopa ruzivo rwezvinhu zvakanyatsobatanidzwa, zvakadai sechidzidzo chakaitwa neInstitute of Cardiovascular Science yeYunivhesiti yeManitoba, Canada. Haisi kungoita zvinhu zvinoshandiswa zvakanyorwa, asiwo Omega 3 mafuta acid inotaurwa zvakanyanya. Yakawanikwa kuti Linum usitatissimum mafuta inobatsira zvikuru mukurwisa zvakaipa (LDL) cholesterol. Sezvo takaderedza cholesterol, iyo inobatsirawo mwoyo wemunhu. Mwoyo inoparadzanisa inogona kudziviswa nenzira iyi, sezvo mafuta akasungirirwa asingakonzeri cholesterol yakaipa mumidziyo. Mukuwedzera, vatsvakurudzi vanotsanangurawo kupesana-kupisa simba kweflaksise uye kudzivirira kwehutano hwezvirwere zvakasiyana-siyana.
Uyezve, nyaya dzakawanda pamusoro pekurapa kwepakombiyuta dzinobudiswa paInternet. Ani zvake anoda kuverenga nyaya yakadaro kazhinji haafaniri kutsvaka kwenguva refu. Chinyorwa chinonyanya kufadza chinouya, somuenzaniso, kubva kuYunivhesiti yeMadganis, USA. Iyo mharidzo yakabudiswa yose yakazara pamba peji yeYunivhesiti uye inosangana nezvidzidzo zvakasiyana-siyana zvakashambadzirwa neinseed uye mafuta. Izvo zvinokonzerwa nemwoyo yematambudziko uye cholesterol level zvinotsigirwa pano.
Mugumisiro kuti vakadzi kubereka anotaurwa muna kudzidza: 40 magiramu flaxseed pazuva unofanira kuunzawo musiyano zvikuru panyaya zviratidzo zvakadai kupiswa uye chinja kwemanzwiro. Kusvika ikozvino, izvi hazvigoni kujekeswa. Kuratidza kuti zvinoitika pakuguma kwemwedzi, kutsvakurudza mberi kunodiwa.
Hazvina kufadza chaizvoizvo zvidzidzo zvinotarisana nehutano hunobatsira weLinum usitatissimum mafuta yevanorwara nekenza. Semuenzaniso, mushumo wekutsvaga pamusoro pekenza yemazamu inotaura kuti kutora mbesa hakungogadziri pangozi yekenza yemazamu asiwo kunodzivirira kukura kwemakumbo. Mimwe mhinduro inotarisirwa munguva yemberi iri pedyo. Mune zvidzidzo zvemhuka, zvakagadzirwa neLinum usitatissimum mafuta yakaedzwawo mukenza yekoloni, pamwe nekenza yeprotate. Yakawanikwawo mune zvose zvipatara mifananidzo kuti kushandiswa kweflakisi kana mafuta kunouraya masero ekenza. Sources pasi.

Yakasungirirwa mukicheni

Linseed mafuta ndeimwe yemafuta anokosha emiriwo mukicheni nokuti inonyanya kupfuma muOmega 3 mafuta acids. Nokudaro, imwe puniuni yemafuta inokwana mukati mezuva kusangana nezvido zvezuva nezuva zve omega-3 fatty acids.
Kunyanya, haufaniri kupisa mafuta. Nokudaro, zviri nani zvakakodzera kukonzera nekugadzira zvidimbu zvinotonhora. Ikoji inonaka yemafuta yakasungirirana inokodzera zvakakwana ne lettuce yakasvibira mashizha, pamwe chete nemashizha. Nokuda kweizvi, mafuta akakwirira yemafuta anogona kunongedzerwa pasi pekupfeka. Kunyangwe nemashamba emadzikira edziya, mafuta akakwirira anoenderana zvakanaka. Somuenzaniso, muSpreewald uye muLausitz, mbatata yakabikwa nemuchero weharing kana cottage cheese inonatswa nemafuta einseed.

Tenga uye uchengetedze mafuta akabatanidzwa

Mafuta anonyorera anofanira kugara achigadzirwa nenzira yakakodzera, nokuti ndiyo chete inogona kuwedzera kushanda kwayo kwese. Pamusana pe unsaturated mafuta acid inowanikwa muLinum usitatissimum, mafuta emiriwo anonyanya kunetseka kumhepo uye anodhidza nokukurumidza. Kana ikauya ichibatana nemhepo kana chiedza, ichava rancid munguva pfupi chaizvo uye inowanawo kunakirwa kunorwadza kwepa peptide iyo inoumba. Zvakakodzera, mafuta acho anofanira kuchengetwa mumabhodhoro masikati egirazi nechinoshandiswa-nemusi. Mushure mekushandisa, bhodhoro rinofanira kugara rakavharwa zvakanaka. Muzhinji, mafuta anogona kushandiswa kwemwedzi miviri kubvira musi wekugadzirwa.
Saka hazvikurudzirwi kutenga kare, asi mafuta ezvinomera anofanira kugara achipedzwa nokukurumidza sezvinobvira. Chengetedza bhodhoro rakaoma, rima uye rakanaka mufriji.

mhedziso

Nokuda kwehutano hwako, zvinogona kubatsira kuti utore kikapu cheinseed mafuta zuva rega rega. Zvinogona kunge zvichigoneka kudzivirira zvirwere nekuzvitora. Kunyange zvakadaro, mafuta emiriwo haasi evhacea. Kana iwe uchikoshesa zvakakosha kune kudya kwakanaka, kwakagadzikana uye kutarisa kuwedzera kwehutano hwakanaka, zvose zvakagadzirwa nemafuta nemafuta zvinogona kukurudzirwa. Nokudaro, iwe unowedzera kudya kwako nehuwandu hwezvinyorwa uye zvekudya zvinokonzera kudya, uyewo kusanganiswa kwemavhitamini nemaminerari.

Tarisa kune zvidzidzo:

Avelino, Ana Paula A .; Oliveira, Gláucia MM; Ferreira, Célia CD; Luiz, Ronir R .; Rosa, Glorimar (2015): Kuwedzera kwehutano hwemafuta ekuwedzera ekuwedzera pamaprofidhi evanhu vakuru. Mune: Kupindira kwekliniki mukukwegura 10, p. 1679-1685. DOI: 10.2147 / CIA.S75538.

Han, Hao; Qiu, Fubin; Zhao, Haifeng; Tang, Haiying; Li, Xiuhua; Shi Dongxing (2017): Mishonga Flaxseed Oil chinonditadzisa Western Type Diet Kutemeswa nonalcoholic Kandachime Fígado Disease mu apolipoprotein E knockout mbeva. In: Oxidative mushonga uye cellular hurefu 2017, 3256241 p. DOI: 10.1155 / 2017 / 3256241.

Hashempur, Mohammad Hashem; Homayouni, Kaynoosh; Ashraf, Alireza; Salehi, Alireza; Taghizadeh, Mohsen; Heydari, Mojtaba (2014): Njodzi yeLinum usitatissimum L. (linseed) mafuta pamwero munyoro uye unoenzanisa nekodpal tunnel syndrome. Chirwere chekliniki chinongororwa, chine mapofu-mapofu, chinokonzerwa nemaitiro. Muna: Daru: Journal of Faculty of Pharmacy, Tehran University yeAradic Sciences 22, p. 43. DOI: 10.1186/2008-2231-22-43.

Goyal, Ankit; Sharma, Vivek; Upadhyay, Neelam; Gill, Sandeep; Sihag, Manvesh (2014): Flakisi nemafuta efikisi. Mushonga wekare uye zvemazuva ano zvekudya. Mune: Journal yezvokudya yesayenzi uye teknikorodhe 51 (9), p. 1633-1653. DOI: 10.1007/s13197-013-1247-9.

Yang, Wei; Fu, Juan; Yu, Miao; Huang, Qingde; Di Wang; Xu, Jiqu et al. (2012): Migumisiro yemafuta efixseed pane anti-oxidative system uye membrane erythrocytes muzinga repamusoro glucose. Mu: Lipids mu Utano Nezvirwere 11, p. 88. DOI: 10.1186/1476-511X-11-88.

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