Tulaga maloloina soifua maloloina - flaxseeds

Flaxseeds e laʻititi enaena pe auro fatu e sau mai le laʻau laʻau. Latou i ai le sili agamalu, nutty tofo ma e mauoa i alava ma le tele o isi mea aoga. O flaxseeds eleele e sili ona faigofie ona faʻaluina ma ono maua ai ni meaʻai se tele nai lo fatu atoa, e mafai ona pasi atu i lau digestive system e leʻi faʻauluina.

O le suauʻu flaxseed e sau mai fatu o lino lomi.

AISEA LELEI LELEI MO Oe

Flaxseeds aofia ai alava, vitamini, minerale, polotini, maloloina toto-faavae gaʻo, ma antioxidants e fesoasoani puipuia sela leaga

Flaxseeds o se lelei mafuaʻaga o soluble ma insoluble alava e fesoasoani tausia lou manava gaioiga masani ma puipuia puipui. Flaxseeds o se lelei punavai o:

• Vitamini B1, B2, ma le B6
• Apamemea
• Fosipolo
• Magnesium
• Manganese

O nei vaitamini ma minerale e fesoasoani e lagolago lou malosi, immune system, neula, ponaivi, toto, tata o le fatu, ma le tele o isi auala o le tino.

Flaxseeds e tamaoaiga foi i omega-3s ma omega-6s, o mea taua gaʻo gaʻo. Nei o mea o lou tino manaʻomia e galue ae le mafai ona faia na o ia lava. E tatau ona e aumaia ia meaʻai mai meaʻai pei o figota o le sami ma flaxseeds.

O suauʻu, e pei o le canola ma le soybean oil, o loʻo i ai tutusa gaʻo gaʻo e pei o le flax oil. Ae o loʻo iai i le suauʻu flax isi mea. I tafatafa o le sami, o le flax oil o se tasi o sili sili ona lelei o le omega-3 fatty acid. O le 'aʻai flaxseeds mafai ona fesoasoani faʻamalosia lau omega-3s. Ae ui i lea, o le autu ituaiga o omega-3 o loʻo maua i flaxseeds e itiiti le faʻaaogaina nai lo ituaiga maua i figota o le sami.

Ole afa ole kalakea mai le gaʻo. Ae ole gaʻo maloloina lenei e fesoasoani e faʻamalosia ai lou "lelei kolisi." Laʻititi aofaʻi o le a le taofia le faʻamamaina o le mamafa.

Ole faʻaaogaina ole flaxseeds ua faʻaalia e faʻaititia ai le maualuga ole kolesterol. O loʻo vaʻavaʻai tagata suʻesuʻe pe o le faʻaaluina o le tele o gaʻo aoga gaʻo e maua i flaxseeds o le a faʻaleleia atili ai le toto, suka suka, soifua maloloina o le fatu, ma isi vaega.

Afai e te fuafua e faʻaumatia flaxseeds poʻo le flax oil i se tulaga masani, talanoa ma lau fomaʻi. E ono aʻafia ai le faʻaogaina o nisi vailaʻau.

FAʻAPEFEA ONA SAUNIA

Flaxseeds mafai ona faʻaopopo i ai pe sausau faʻatatau i soʻo se meaʻai. O nisi sereala, pei o le vine vine, ua o mai nei ma flaxseeds ua uma ona palu faʻatasi i totonu.

O le oloina o fatu atoa o le a fesoasoani ia te oe e maua ai le tele o mea aoga. Ina ia faʻaopopo flaxseeds i lau taumafataga, faʻaopopo flax ground i:

• Pancakes, French toast, poʻo isi mea e palu ai palu
• Smoothies, yogurt, po o cereals
• Supo, salati, poʻo ipu peso
• Faʻaaoga foi i le tulaga o falaoa

FEA E MAFAI AI FLAXSEEDS

Flaxseeds mafai ona faʻatauina lugalaina poʻo soʻo se soifua maloloina faleoloa meaai. Ole tele o faleoloa tele o loʻo iai foʻi flaxseeds i a latou meaʻai masani poʻo meaʻai masani.

Naʻo le faʻatauina o se ato poʻo se container o flaxseeds i le atoa, nutimomoia, poʻo le milled form, faʻalagolago i le ituaiga e te manaʻo ai. E mafai foʻi ona faʻatau le suauʻu flaxseed.

Aloʻese mai flaxseeds mata ma fua.

Tulaga maloloina soifua maloloina - taumafataga flax; Tulaga maloloina soifua maloloina - flax fatu; Meaʻai maloloina mo le soifua maloloina - laina moʻi; Meaʻai mama - flaxseeds; Meaʻai maloloina - flaxseeds; Soifua Maloloina - flaxseeds

Khalesi S, Irwin C, Schubert M. Flaxseed taumafaina ono faʻaititia ai le toto maualuga: o se iloiloga faʻavasega ma meta-auiliiliina o faʻataʻitaʻia tofotofoga. J Nutr. 2015; 145 (4): 758-765. PMID: 25740909 pubmed.ncbi.nlm.nih.gov/25740909/.

Parikh M, Netticadan T, Pierce GN. Flaxseed: o meaola o meaola ma a latou fatu fatu penefiti. Am J Physiol Heart Circ Physiol. 2018; 314 (2): H146-H159. PMID: 29101172 pubmed.ncbi.nlm.nih.gov/29101172/.

Vannice G, Rasmussen H. Tulaga o le aʻoga o meaʻai ma meaʻai: meaʻai gaʻo meaʻai mo tagata matutua soifua maloloina. J Acad Nutr Meaʻai. 2014; 114 (1): 136-153. PMID: 24342605 pubmed.ncbi.nlm.nih.gov/24342605/.

• Meaai paleni