Chifukwa chiyani muyenera kugwiritsa ntchito mafuta a nyale
Mafuta a mbewu ya fulakesi ndi gwero lapadera kwambiri zakudya zochepakupanga kusankha kwabwino kwa odwala matenda ashuga (kumathandiza kuchepetsa kuchuluka kwa shuga). Ili ndiye nsonga chabe ya madzi oundana.
- Vitamini B6
- Omega 3 zidulo
- folic acid
- mkuwa ndi phosphorous,
- magnesium
- Manganese
- CHIKWANGWANI
- phytonutrients, mwachitsanzo, ma lignan omwe amalepheretsa kuyambika kwa matenda ashuga a 2).
Maolivi, mpendadzuwa ndi mafuta opaka: pali kusiyana kotani?
- mafuta onunkhira ndi osayenerera kukayikira,
- mafuta a maolivi ndi oyenera ku saladi,
- Mafuta a mpendadzuwa sagwiritsidwa ntchito kokha pokazinga (kutsukidwa), komanso masaladi (osapangidwa).
OIL | Ma polysaturated Fatty Acids | Mafuta Acids (Yodzikongoletsa) | Vitamini E | "Nthaka ya Acid" (pokonza: m'munsi, koyenera kwambiri) |
Flaxseed | 67,6 | 9,6 | 2.1 mg | 2 |
Maolive | 13,02 | 16,8 | 12.1 mg | 1,5 |
Mpendadzuwa | 65,0 | 12,5 | 44.0 mg | 0,4 |
Phindu ndi zovuta za mafuta a nthomba
Kafukufuku ambiri amati mafuta a nyale amakhala ndi zinthu zambiri zomwe zimakhudza kuchiritsidwa kwa thupi.
1. Ma Omega-3 acids amathandizira:
- Kuchepetsa triglycerides, kuonjezera HDL (cholesterol yabwino), kuthamanga kwa magazi (ngati kuli kofunikira), komanso kupewa kapena kutsitsa mapangidwe a zolengeza, magazi amawoneka m'mitsempha yopita ku mtima ndi ubongo.
- Vomerezani zizindikiro za matenda ambiri opatsirana: mtima, shuga, nyamakazi, mphumu komanso mitundu ina ya khansa.
- Kuchepetsa kutupa: gout, lupus, ndi chifuwa fibrosis:
- Ndi lupus, kutupa kwa mafupa kumachepa ndipo milingo ya cholesterol imachepa.
- Ndi gout - kupweteka kwambiri kwa kuphatikizira ndi kutupa kumachepa.
- Amayi omwe ali ndi mabere a fibrosis amakhala ndi mchere wochepa, ndipo kugwiritsa ntchito mafuta kumathandizira kuyamwa kwa ayodini.
- Vomerezani zizindikiro zokhudzana ndi zotupa, kudzimbidwa, ndi ndulu.
- Mankhwalawa ziphuphu zakumaso ndi psoriasis.
- Kuwongolera kukula kwa misomali komanso tsitsi labwino.
- Mankhwalawa prostatitis, amuna osabereka ndi kusabala:
- Sinthani kukumbukira kukumbukira ndikuchepetsa zinthu zomwe zingakhale pachiwopsezo cha kusinthasintha ndi kukhumudwa.
2. Fibers (gwero lolemera la CHIKWANGWANI) ndilabwino kwa aliyense. kugaya chakudya, kuteteza kukokana, komanso kuthandizira kuwongolera shuga.
3. Phytonutrients thandizani kupewa matenda amtundu wa 2 pochepetsa kuchepa kwa insulin. Amakhala ndi mphamvu yayikulu mthupi la mayiyo, pokhala prophylactic kutsutsana ndi chotupa chowawa cha m'mawere, amathandizira kuwongolera mahomoni, komanso amachepetsa chizindikiro cha kusamba.
- Amayi oyembekezera komanso oyembekezera sayenera kuwonjezera zakudya zawo ndi mafuta opaka, maphunziro amawonetsa zotsutsana.
- Anthu omwe ali ndi mavuto a matumbo amayenera kulankhula ndi dokotala wawo kuti azigwiritsa ntchito mafuta a mbewu ya fulakesi (chifukwa cha kuchuluka kwa fiber).
- Anthu omwe ali ndi khunyu amayenera kupewa kudya mafuta a fulakesi, chifukwa zinthu zowonjezera za Omega-3 zimatha kudzetsa.
- Matenda mwa azimayi omwe amagwirizana ndi vuto la mahomoni: uterine fibroids, endometriosis, chotupa; amuna omwe ali ndi khansa ya Prostate. Musanagwiritse ntchito, kulimbikitsidwa ndi dokotala ndikofunikira.
- Zotsatira zoyipa zomwe zimakhudzana ndikudya mafuta osakwaniritsidwa a mafupa: kutsekula m'mimba, mpweya, nseru, komanso kupweteka m'mimba.
Kugwiritsa ntchito bwino mafuta
Kumbukirani kuti mafuta a mbewu ya fulakesi amakhala ndi moyo wa alumali wa miyezi itatu kuchokera pakupanga / kupanga. Iyenera kugwiritsidwa ntchito patatha milungu ingapo mutatsegulira botolo.
Thupi lirilonse limachita mosiyanasiyana, koma ma omega-3 acids amawongolera magazi, ndipo poyamba simuyenera kutenga zochuluka kuposa 2 tbsp. l mafuta opendekera patsiku.
- Mumtundu woyela:Trom (pamimba yopanda kanthu) - 1 tbsp. l mafuta.
- M'mapaketi: 2 - 3 kapu. patsiku ndi madzi pang'ono.
- Ndi kuwonjezera kwa ozizira mbale: 1 tbsp. l kutsanulira letesi, mbatata kapena masamba ena.
- Zakudya zowonjezera mu mawonekedwe a mbewu za fulakesi (pre-chop, mutha kupepuka mwachangu, ndiye kuwonjezera pamitundu yosiyanasiyana: sopo, msuzi, purees yamasamba, yogurt, makeke).
- Kuti muthandizire kukana kwa insulin odwala omwe ali ndi gawo lachiwiri la matenda a shuga: 40 mpaka 50 g ya mbewu yosweka, mukumvera calorie kudya (120 kcal).
- Kubwezeretsanso Omega-3: 1/2 tsp. mbewu.
- Mutha kukonzekera decoction yomwe ingakuthandizeni kuthana ndi matenda ashuga: Flaxseed - 2 tbsp. l pogaya ku dziko lotentha, kuthira madzi otentha (0,5 l.) ndi kuwira kwa mphindi 5. Mukachotsa pamoto, muziziritsa (osachotsa chivundikirocho) kutentha kwa chipinda ndikuyitenga kwa mphindi 20. musanadye chakudya cham'mawa chimodzi. Tengani msuzi watsopano kwa mwezi umodzi.