Kungani kufanele usebenzise uwoyela wefilakisi
Amafutha embewu yefilakisi ngumthombo okhethekile kakhulu okuqukethwe okuphansi kwe-carbohydrateukuyenza ibe yisinqumo esihle sabashukela (kusiza ukunciphisa umkhawulo ushukela). Lokhu kumane nje kuyisiqalo se-iceberg.
- Vitamin B6
- I-Omega 3 acid
- i-folic acid
- ithusi ne-phosphorus,
- i-magnesium
- Manganese
- i-fiber
- phytonutrients, (ngokwesibonelo, ama-lignans avimbela ukuqala kohlobo 2 lwesifo sikashukela).
Amafutha omnqumo, i-sunflower nama-linseed: yini umehluko?
- uwoyela wefilakisi awulungele ngokuphelele ukuthosiwa,
- amafutha e-olive alungele amasaladi,
- Uwoyela wejongilanga awusetshenziselwa ukuthambisa kuphela (kucwengisisiwe), kepha futhi namasaladi (angahlanjwanga).
OIL | Ama-Acid ama-polysaturated Fatty Acids | Amafutha Acids (Akhuthaziwe) | Vitamin E | "Inombolo ye-Acid" (lapho uthayipha: phansi, kufaneleka kakhulu) |
I-Flaxseed | 67,6 | 9,6 | 2.1 mg | 2 |
Olive | 13,02 | 16,8 | 12.1 mg | 1,5 |
Ujongilanga | 65,0 | 12,5 | 44.0 mg | 0,4 |
Izinzuzo nokulimala kwamafutha embewu yefilakisi
Izifundo eziningi zithi uwoyela wefilakisi uqukethe okuqukethwe okuphezulu kwezinto ezithinta ukuphulukiswa komzimba.
1. Ama-asidi we-Omega-3 asiza:
- Yehlisa ama-triglycerides, akhulise i-HDL (i-cholesterol enhle), umfutho wegazi ophansi (uma kunesidingo), futhi uvikele noma wehlise ijubane ukwakheka kwe-plaque, izigaxa zegazi emithanjeni eholela enhliziyweni nasengqondweni.
- Vuselela izimpawu zezifo eziningi ezingamahlalakhona: inhliziyo, isifo sikashukela, isifo samathambo, isifo somoya kanye nezinye izinhlobo zomdlavuza.
- Yehlisa ukuvuvukala: i-gout, lupus kanye ne-fibrosis yesifuba:
- Nge-lupus, ukuvuvukala kwamalunga kuyancipha futhi amazinga e-cholesterol ayancipha.
- Nge-gout - ubuhlungu obukhulu obuhlanganayo nokudumba kuncishisiwe.
- Abesifazane abane-fibrosis yesifuba banamazinga aphansi amaminerali, futhi ukusetshenziswa kwamafutha kusiza ekunyuseni i-digestibility ye-iodine.
- Khipha izimpawu ezihambisana nama-hemorrhoid, ukuqunjelwa, namatshe asenyongeni.
- Ekwelashweni kwezinduna kanye ne-psoriasis.
- Ukwenza ngcono ukukhula kwezipikili nezinwele ezinempilo.
- Ekwelapheni i-prostatitis, ukungabi namandla kokuzala nokungabi namandla:
- Thuthukisa inkumbulo futhi wehlise izici zobungozi kusuka ekushintsheni kwemizwelo nokudangala.
I-Fibers (umthombo ocebile we-fiber) ilungele wonke umuntu. isistimu yokugaya ukudla, ukuvimbela ukugoba, futhi kusiza ukulawula amazinga kashukela.
3. Ama-Phytonutrients asize ukuvikela isifo sikashukela sohlobo 2 ngokuncipha ukumelana ne-insulin. Banomphumela omkhulu emzimbeni wowesifazane, ngokuba yi-prophylactic ngokumelene nesibeletho esibuhlungu sesibeletho, kusiza ukulinganisa ama-hormone, futhi kunciphisa nezimpawu zokuyekiswa kokuya esikhathini.
- Omama abakhulelwe futhi abancelile akufanele bengezelele ukudla kwabo ngamafutha ahlanganisiwe, ucwaningo lukhombisa imiphumela ephikisanayo.
- Abantu abanezinkinga zamathumbu kufanele bakhulume nodokotela wabo ngokusebenzisa uwoyela wembewu yefilakisi (ngenxa yamazinga aphezulu wefayibha).
- Abantu abanesithuthwane kufanele bagweme ukudla uwoyela wefilakisi, ngoba izengezo ze-Omega-3 zingadala ukubanjwa.
- Izifo kubantu besifazane ezihambisana nokuphazamiseka kwe-hormonal: i-uterine fibroids, i-endometriosis, isimila sesifuba; amadoda anomdlavuza wendlala yesinye. Ngaphambi kokusebenzisa, ukutusa kukadokotela kuyadingeka.
- Imiphumela emibi ehambisana nokudla okungafanele kwamafutha wefilakisi: uhudo, igesi, isicanucanu, nobuhlungu besisu.
Ukusetshenziswa kahle kwamafutha
Khumbula ukuthi uwoyela wembewu yefilakisi unokuphila eshalofini kwezinyanga ezintathu kusuka ekukhiqizeni / ebhodleleni. Kufanele isetshenziswe emavikini ambalwa ngemuva kokuvula ibhodlela.
Umzimba ngamunye uphendula ngokuhlukile, noma kunjalo, ama-omega-3 acid alawula ukugeleza kwegazi, futhi okokuqala akufanele uthathe ngaphezu kwe-2 tbsp. l uwoyela oncisiwe ngosuku.
- Ngendlela yayo emsulwa:I-Trom (esiswini esingenalutho) - 1 tbsp. l amafutha.
- Kumakhompiyutha: 2 - 3 cap. ngosuku namanzi amancane.
- Ngokufakwa kwezitsha ezibandayo: 1 tbsp. l uthele ulethisi, amazambane noma eminye imifino.
- Ukudla okufakwe ngesimo sembewu yefilakisi (pre-chopped, you can kancane kancane gazinga ke ungeze ezitsheni ezahlukahlukene: amasobho, usoso, imifino ecubuziwe, iyogathi, i-khekhe).
- Ukwenza lula ukumelana ne-insulin ezigulini ezinesifo sikashukela sesigaba 2: kusuka ku-40 kuye kwangama-50 g wembewu echotshoziwe, kucatshangelwa ukunakwa kwe-calorie (120 kcal).
- Ukubuyisa i-Omega-3: 1/2 tsp. imbewu.
- Ungalungiselela i-decoction ezosiza ukumelana nesifo sikashukela: I-Flaxseed - 2 tbsp. l gaya esimweni esifanelekile, uthele amanzi abilayo (0.5 l.) bese ubilisa imizuzu emi-5. Ngemuva kokususa emlilweni, upholile (ngaphandle kokukhipha isivimbo) kumazinga okushisa egumbini futhi uthathe imizuzu engama-20. ngaphambi kokudla kwasekuseni ngesikhathi esisodwa. Thatha umhluzi omusha wenyanga.