I-flaxseed, eyaziwa nangokuthi i-linseed, yizona imbewu ezincane ezivela kusitshalo se-flax. Ngenxa yokukhishwa kwayo kwendlela yokudla okunomsoco kucutshungulwa njengendlela yokubhekana nezimpawu zempilo eminingi yempilo, kufaka phakathi ukuqotshwa.
Lapha uzothola mayelana ne-flaxseed ukuze ukwazi ukwenza isinqumo esinolwazi lokuthi kungaba yini into enhle ukungeza ekudleni kwakho ukuze unciphise izimpawu zokuqothulwa kwesifo sofuba (IBS).
Kuyini Ukuxuleka?
Isitshalo se-flaxseed sinomlando omude wokusetshenziswa ngabantu ngokusetshenziswa okuhlukahlukene. Amaqabunga, iziqu, kanye nembewu yesitshalo seflaksi ziye zasetshenziselwa ukugqoka, ukupheka, kanye nezinhloso zokwelapha, kanye nokukhiqizwa kwempahla eminingi emhlabeni wonke.
Ngokuqondile, ama-flaxseeds yizinhlamvu ezincane, usayizi we-seeds we-seeds esitshalweni. Nakuba i-flaxseed ingadliwa ngokuphelele, ukugaya imbewu kuvumela ukuthi umzimba uzuze ngokugcwele ezincezweni eziningi zokudla okunomsoco.
Izinzuzo Zokudla Nezempilo Zesixuku
Uma udliwe ngesimo somhlabathi, i-flaxseed inikeza ingcebo yezakhi eziphilayo. Kuthathwa njengomthombo omuhle wezinto ezilandelayo:
- Amaphrotheni
- Omega-3 fatty acids
- I-fiber ye-dietary (ikakhulukazi i-fibre e-soluble)
- Amavithamini, amaminerali, kanye ne-phytochemical lignan
Ukucwaninga ngezilwane ezinama-laboratories kanye nezinye izifundo zokuqala nabantu abanezifo ezithile bathole ubufakazi bokuthi i-flaxseed ingathuthukisa impilo ye-heart, ama-cholesterol aphansi, ukunciphisa ingozi yamanye khansa (isifuba, i-colon, i-prostate) nokunciphisa izimpawu zokunqamuka kwesikhashana.
Izifundo ezinkulu kakhulu kufanele ziqhutshwe ngaphambi kokuba iziphi iziphetho eziqinile zingenziwa mayelana nokusizwa kwezingqinamba kulezi zinkinga zempilo. Noma kunjalo, lezi zithole zijabulisa, noma kunjalo.
Ixhunyiwe ku-IBS
Nakuba kwenziwa ucwaningo oluningi ngezilwane ze-laboratory, isifundo esisodwa esincane kubantu abangu-55 abanokuqothulwa-i-IBS ebaluleke kakhulu ukuthi i-flaxse ingase ingasiza nje ekunciphiseni ukuqotshwa kodwa ingasiza ekunciphiseni ubuhlungu besisu nokuvuvuka kwesisu.
Abanye ochwepheshe bacacisa ukuthi indlela eyenziwe ngemuva kwe-flaxseed ukuthi iphumelela ekusheshiseni ukunyakaza kwamathumbu, okwenza kube nemvamisa eyandayo yokunyakaza kwamathumbu.
Ucwaningo lwezilwane lubonisa ukuthi i-flaxseed angeke ilulaze kuphela izimpawu zokuqothulwa kodwa ingasiza ekunciphiseni isifo sohudo ngenxa yomphumela wayo ekwakheni isitoreji. Uma kuthiwa, uma unesifo sohudo-i-IBS eningi , (IBS-D) futhi unquma ukunikeza i-flaxseed try, ungafuna ukuqala ngamanani amancane kakhulu ukuvumela umzimba wakho ukuba ulungise.
Nakuba kungekho ucwaningo ngale ndaba, kungenzeka ukuthi i-flaxseed ingaba yindlela enhle kuwe uma unomunye uhlobo lwe-IBS (IBS-A) njengoba ukwanda kwe-fiber kungase kwenzelwe ukuthi kuqiniswe ukwakheka kwesitokisi.
Ehlangothini le-flip, kufanelekile ukuphawula ukuthi esinye isifundo esincane sabantu abangu-31 abane-IBS sathola ukuthi i-flaxseed ayizange ithuthukise imvamisa yesimo noma ukuvumelana. Ngalokho, ucwaningo olwengeziwe luyadingeka ukuze uqonde kangcono indima ye-flaxseed njengendlela yokunciphisa izimpawu ze-IBS.
Izinto Okumele Uzikhumbule Lapho Usebenzisa I-Flaxseed
Kubalulekile ukucabangela izidingo zokuhlala eshalofini lapho unquma ukuthi yiliphi ifomu le-flaxseed to use. I-flaxse ephelele enempilo yeshalofu kuze kube yonyaka owodwa. I-ground flaxseed kufanele ibe seqandisini futhi isetshenziswe ezinyangeni ezimbalwa.
Amafutha aqoshiwe kufanele abe yisiqandisini ukuze angabi khona ukuhamba futhi kufanele asetshenziswe emavikini ambalwa. Kubalulekile futhi ukukhumbula ukuthi amafutha ashicile ayinayo i-fibre kanye nezinye izinzuzo ezinkulu zokudla okunomsoco wefrixseed ifomu yayo yembewu.
Indlela yokusebenzisa i-Flaxseed
Unenketho yokuthenga i-flaxseed pre-ground noma ukusebenzisa i-grinder encane ikhofi yokugaya eyakho. I-flaxseed ine ukunambitheka okumnandi kwe-nutty. Uma unquma ukwethula i-flaxseed ekudleni kwakho, yenza kancane kancane bese usebenza ngendlela yakho kuze kufike ku-2 tbsp. ngosuku. Qinisekisa ukuthi uphuze amanzi amaningi uma udla i-flaxseed. Nazi ezinye zezindlela zokuzifaka ekudleni kwakho kwansuku zonke:
- Ukufafaza umhlabathi uphazamise uketshezi noma i-yogurt
- Yengeza umhlabathi okhishwe ngezimpahla ezibhaka
- Yengeza umhlabathi ukhonjiswe kuma- smoothies
- Gweba umhlabathi ungene ku-meatloaf oyizintandokazi noma zokupheka ze-sauce
Izwi elivela
Ngaphambi kokuba usebenzise noma iyiphi into entsha, kufanele uthole imvume evela kudokotela wakho. Abantu abahlukunyezwa yi-diverticulosis, isimo lapho umuntu ephethe khona amancane emathunjini abo emathunjini, kudingeka aqaphele kakhulu ukuba angenayo imfucumfucu yezinhlamvu kulezi zikhumba futhi ngaleyo ndlela kufanele asebenzise kuphela amafutha aqoshiwe noma aqoshiwe.
> Imithombo:
> Cockerell KM, Watkins AS, Reeves LB, Goddard L, uLomer MC. Imiphumela ye-linseeds ezibonakalweni zesifo sofuba esishubile: isilingo esilawulwa ngokungahleliwe. I-Journal ye-Human Nutrition and Dietetics 2012 Oct; 25 (5): 435-43.
> I-Xu J. Imiphumela ye-laxative yokudla okuphasisiwe okwesikhashana kwimizi ejwayelekile evamile nokuhlolwa. I-BMC Complementary and Alternative Medicine . 2012 12:14.
> I-University of Maryland Medical Centre. (2017). Ixhunyiwe.