mafuta linseed

0
795
lein mafuta kugula-2

Mafuta osungunuka: zokoma, zathanzi komanso zosakanikirana

mafuta linseed amachitidwa kuti ndi imodzi mwa mafuta abwino kwambiri kwa zaka mazana ambiri. Chifukwa cha izi ndizofunika kwambiri m'thupi labwino komanso labwino kwambiri la mafuta. mafuta Linseed tsopano anamuona madokotala ambiri thanzi zachilengedwe ndi akatswiri a zinthu zakudya mtengo wapatali Bausteinfür chakudya chamagulu ndi madokotala ayamba kukhulupirira kuti ubwino wa mafuta masamba. Kodi munagwiritsira ntchito bwanji mfundo zonse zofunika zokhudzana ndi mafuta ndi mafuta omwe ali muzithunzizi?

Ntchito ndi zotsatira

Mafuta okonzedwanso awonetsedwa kuti agwiritsidwe ntchito m'zaka za m'ma Middle Ages komanso kale kuti apeze matenda osiyanasiyana. Mu 15. M'zaka za m'ma 1900, ambiri ojambula otchuka anapeza mafuta apamwamba kwambiri ndipo anagwiritsira ntchito popanga mafuta.

lein mafuta 2
Masiku ano timagwiritsa ntchito mafuta oundana mumitundu yosiyanasiyana komanso m'madera ambiri a moyo wa tsiku ndi tsiku. Kaya mukhitchini, pazinthu zachipatala, mumakampani kapena mu luso - kutsanulira mafuta ndi chinthu chofunika kwambiri muzinthu zambiri.

Komabe, mafutawa ndi ofunika kwambiri pa zotsatira zake za thanzi labwino, zomwe zimakhudza kwambiri mtima wathunthu komanso mafupa ndi ziwalo. Chotsalira, mafuta odzola amakhala okoma kwambiri komanso amadziwika kwambiri ngati kuikidwa kwa nkhuni - chowonadi chonse chomwe sichiyenera kusowa m'nyumba iliyonse.

Mafuta apadera a mafuta odzola

Mafuta odzola amapangidwa kuchokera ku mafuta ndipo akhala akuwoneka ngati amodzi mwa mafuta ofunika kwambiri ku khitchini. Dzina lachilatini ndi Linum usitatissimum. Mafutawa akhoza kugwiritsidwa ntchito bwino mu khitchini kukonzekera mbale zosiyanasiyana. Mchere, kukoma kowopsya kumapangitsa kuti ukhale wabwino, mwa zina, kukonzanso kwa saladi. Anthu ankakonda kuyamikira zothandiza zambiri za Linum usitatissimum ndipo motero ankagwiritsidwa ntchito kwambiri kukhitchini, komanso kupanga zodzoladzola.

lein mafuta kunja 2Mafuta a Linum usitatissimum ali olemera kwambiri mu Omega-3 mafuta acids ndipo motero amayenerera kuwonjezera zakudyazo mosamala. Makhalidwe abwino omwe angakhale omega 3 mafuta acids amadziwika bwino:

- Ndiwe woyamba kusankha matenda a mtima.
- Zimakhudza maso.
- Amalimbitsa ubongo.
- Amathandiza kuti athe kuika maganizo awo.

Kuphatikiza apo, Linum usitatissimum mafuta ali ndi zinthu zina zonse zowonjezera. Kusakaniza kwabwino kwabwino kumakhudzanso chiwopsezo cha magazi komanso kumathandiza kwambiri kuti mafuta a kolesterolini ayambe bwino. Choncho mafuta odzola amagwiritsidwa ntchito ngati njira yothandizira anthu kuti athetse vutoli.
Matenda a shuga ndi matenda ena omwe angathe kulamulidwa kapena kutetezedwa ndi mafuta oundana, kotero kuti anthu omwe atha kale kale akhoza kuchepetsa kwambiri insulini yomwe amafunikira. Kuwonjezera apo, kutenga mafuta kungachepetse kuthamanga kwa magazi nthawi yaitali.
Kuonjezera apo, makamaka makamaka kwa odwala matendawa, chifukwa zimathandiza kulimbikitsa chitetezo cha mucous membranes chili champhamvu.

Zotsatira kuchokera ku maphunziro onse oyambirira ndi mayesero akhala otsimikizika kwambiri. Choncho, mafuta odzola amaoneka ngati owona bwino.

Chiyambi ndi kupanga

Pali mitundu yambiri ya Linum usitatissimum mafuta. Ndi mafuta akamagwira ndondomeko ozizira imachepa, amakuona ngati makamaka high quality, amene mu nkhani iyi yokha otsika kutentha ankagwiritsa ntchito yopanga, kuti makhalidwe akhalabe uli ndi nkhani anamasulidwa mokoma yekha. Mitengo yomwe imayimitsidwa imachotsedwanso ku mafuta oyera. Izi zimapangitsa kuti zikhale zabwino zopangira zokolola kapena za mankhwala.
Kawirikawiri mukhoza kupeza mafuta otsekemera otchedwa "Oxyguard" kapena "omega otetezeka". Izi ndi mafuta omwe amapezeka ndi kukakamiza ozizira. Komabe, mafutawa anapangidwa pansi pa malo oteteza. Izi ziyenera kulepheretsa kuyanjana kwa mafuta ndi mpweya, kotero kuti kuwonjezeka kumawonjezeka.
M'ntchito zamakono, munthu amagwiritsa ntchito mafuta omwe amapezeka ndi otchedwa kutentha kwambiri, chifukwa izi ndizinthu zambiri zomwe zimapangidwira. Mafuta oyeretsedwa amagwiritsidwanso ntchito pazinthu zamalonda, monga mankhwala osokoneza bongo atagwiritsidwa ntchito potsitsa zowonjezera mafutawo. Njira ziwirizi zimapangidwira zakudya zamtengo wapatali, choncho sizingavomerezedwe pa zakudya zathu.

Linseed kukomaMchere ndi mavitamini

Mchere ndi mavitamini ambiri mu Linum usitatissimum mafuta ndi othandiza kwambiri pa thanzi lathu. Lili ndi lecithin, mapuloteni, cadmium ndi linamarin (pafupifupi 20 peresenti). Kuwonjezera pa wapatali provitamin A ndi mavitamini C, D, E ndi K m'gulu, komanso B1, B2 ndi B6 ali. Zina zofunika zowonjezera ndi sterols, pantothene, folic ndi nicotinic acid. Komanso, kufufuza zinthu zili mafuta (chitsulo, calcium, potaziyamu, calcium, nthaka, magnesium, ayodini, sodium, mkuwa) ndi mchere zakudya zathu zofunika kwambiri.

Kuti unsaturated mafuta acids akhale opindulitsa thanzi labwino, kutenga 40 ku 50 g ya zamoto zimakwanira kukwaniritsa zofunika za tsiku ndi tsiku. Mafuta onse omwe amadziwika, Linum usitatissimum mafuta ali ndi omega-3 mafuta acids kwambiri. Zamkati mwa mafuta ofunika kwambiri awa akhoza kukhala oposa khumi kuposa mafuta a nsomba.

zosakaniza

Zambiri zomwe zimapezeka ku Linum usitatissimum mafuta zingakhudze kwambiri moyo wathu. Malingana ndi malo opangidwa ndi linseed, ma omega-3 mafuta acids omwe ali mu mafuta angasinthe. Mwachitsanzo, mafuta akhoza ...

  • 10% yodzazidwa ndi mafuta acids (mwachitsanzo, palmitic acid, stearic acid) ndi 18% monounsaturated mafuta acids
  • 72% polyunsaturated mafuta acid (mwachitsanzo, oleic acid, Omega-6 ndi Omega-3-linoleic acid)

Kuwonjezera pa polyunsaturated mafuta zidulo nayenso za 12 - 24% Omega-6-linoleic acid ndi 45 - 70% Omega-3 mafuta asidi alpha-linolenic asidi akhoza uli. Chiwerengero cha mafuta a chitowe chakuda ndi ofanana kwambiri, ndipo zotsatira zake za thanzi zakhala zikufufuzidwa mu maphunziro ambiri mpaka pano. Zofanana zambiri pa zotsatira za mafuta awiriwa anapezeka, chifukwa cha kuchuluka kwa mafuta acids.

zotsatira

Zakudya zamtengo wapatali za mafuta mu mafuta azitsamba zimathandizira kutengeka kwa mitsempha ya mitsempha komanso zimapangitsa kuti mitsempha iwonongeke kwambiri. Mafuta opangidwa ndi mafutawa amatha kusokoneza dongosolo la mitsempha komanso kuthandizira kuchiza matenda pogwiritsa ntchito mankhwalawa.
Mafuta a acids amachitanso kupanga maselo a mitsempha m'thupi, zomwe ndi zofunika kwambiri kwa ubongo wathu. Ana ndi achinyamata amadziwa za omega 3 mafuta acids, kuti mitsempha yawo yamaselo ikhale yabwino.
Kwenikweni, kuthira mafuta kungathandize ndi matenda osiyanasiyana ochokera kuchipatala:

1. Zimateteza atherosclerosis (arteriosclerosis), chifukwa makamaka zomwe zili ndi alpha-linolenic acids zimakhala zolepheretsa machitidwe otupa m'thupi.
2. Milandu ya osteoarthritis imatha kuchepetsedwa.
3. Zingateteze shuga chifukwa zimachepetsa shuga la shuga pambuyo podya. Nthenda yamagazi yapamwamba imayesedwa kuti ndi yaikulu yaikulu yachitukuko cha chitukuko cha shuga.
4. Mafuta odzola amatha kuchepetsa zizindikiro za Rhema.
5. Zakudya zomwe zili mu mafuta a masamba zimakhala zotsutsa kwambiri, kotero kuti chiopsezo cha matenda a nyamakazi chingachepetse.
6. Mafuta a omega 3 omwe amachokera mu mafuta akhoza kuyambitsa magazi.
7. Iwo akhoza kuteteza motsutsana matenda a mtima, chifukwa kumalimbitsa dongosolo mtima ndi kuonetsetsa kuti thupi lathu mosalekeza aziwapatsa zakudya ndi mphamvu ndi imodzi kuchotsedwa zipangizo zinyalala chifukwa kagayidwe lapansi.
8. Pakuti phlebitis kapena varicose mitsempha ndi phlebitis, chifukwa otaya magazi kwambiri bwino ndi zakudya zonse Omega-3 mafuta zidulo.
9. Amateteza kukwapulika, chifukwa kumapangitsa kuti magazi azichepa kwambiri, kuti athe kuthamanga kusabwerera ku ubongo wathu.
10. Osachepera, mafuta akhoza kuchepetsa mlingo wa cholesterol wa LDL ndipo amateteza sequelae kwambiri.

Malangizo othandizira mafuta

Mlingo ndi ntchito

Zomwe zimagwiritsidwa ntchito kwa zomera zambiri ndi zakudya, zimagwiranso ntchito ku mafuta odzola: Ndilo mlingo woyenera, zingakhale zothandiza thanzi. Komano, mlingo waukulu kwambiri ukhoza kuvulaza thupi lathu.

Mlingo wovutawu ndi wa 100 magalamu a mafuta patsiku. Mwinamwake palibe yemwe angabwere ndi lingaliro kuti adye kuchuluka kwake kwa izo, chifukwa chake kuthekera kosawerengeka kotheka kumayesedwa kuti sikungatheke. Komabe, chifukwa munthu aliyense zimakhala amachitira mosiyana ndi kupereka Omega-mafuta zidulo ndi 3 kuti magazi athu ndiye kuti sitimadzipereka musamatenge kuposa munthu pazipita 3 supuni Linum usitatissimum mafuta tsiku poyamba.

Chosowa chanu cha mafuta acids chingapangidwe m'njira zosiyanasiyana. Kapena kutenga spoonfuls mafuta koyera munthu - makamaka m'mawa pamaso kadzutsa - kapena kusankha makapisozi mafuta flaxseed. Mwa izi, makapisozi awiri amatengedwa tsiku ndi tsiku ndi madzi ena. Mwina muli apamwamba masamba mafuta nditangokamba lembani chakudya ozizira: 1 - 2 supuni mu smoothie anu, pa saladi kapena kuyenga masamba ndi mbatata (pambuyo kuphika) kanthu pano kale chozizwitsa.

Zotsatira zoyipa za flaxseed

Chifukwa chopanga zakudya, Linum usitatissimum imatengedwa kuti ndi imodzi mwa mafuta abwino kwambiri. Komabe, zingakhalenso ngozi ya thanzi mu njira zitatu:

1. Vuto la thanzi chifukwa cha okosijeni?
Njira yowonjezera kutentha kwa oxygen, yomwe imabwera chifukwa cha kutsegulira kwafupipafupi komanso nthawi yayitali komanso yosungirako nthawi yaitali kapena yosungirako, ingakhale pangozi kwa thanzi lathu. Mafutawo amatha kukhala osadetsedwa ndipo amakhala ovuta, omwe angakhale ndi zotsatira zoipa pamimba, chimbudzi komanso thanzi labwino. Choncho, nthawi zonse muyenera kutsimikiza kuti mafuta adakali m'kalasi yoyamba musanagwiritse ntchito.
2. Kodi kupitirira nthawi kungatheke?
Aliyense amene amamwa mafuta tsiku ndi tsiku amawononga thanzi lake. Supuni imodzi ya mafuta tsiku ndikwanira kukwaniritsa zofunikira za Omega 3 ndi mafuta a 6 amathandiza kukhala chakudya chopatsa thanzi. Ngati simukudziwa kuti mlingo woyenerera ndi wotani, mukhoza kufunsa dokotala wanu kuti akuthandizeni.
3. Kodi pali cadmium yapamwamba kwambiri?
Simungagule mtengo wotsika mtengo, osakayika bwino mafuta, chifukwa pamwamba pa zinthu zonse kuchokera kumalidwe ochiritsira akhoza kuwonjezeka cadmium load. Ndilochitsulo cholemetsa, chomwe chimagwiritsidwa ntchito makamaka kuti feteleza nthaka isagwiritsidwe ntchito.

Ikani kuthira mafuta moyenera

Zofufuza pa mafuta odzola

Zambiri zokhudza maphunziro a sayansi pa mafuta odzola amapezeka pa intaneti. Izi siziri chabe zotsatira zafukufuku kuchokera ku Ulaya, koma m'mayiko onse, sayansi imakhudzidwa ndi katundu ndi thanzi la mafuta odzola. Kuonjezerapo, zotsatira zambiri zimapereka chidziwitso cha zowonongeka, monga phunziro lopangidwa ndi Institute of Cardiovascular Science ya University of Manitoba, Canada. Sikuti zokhazokha zogwiritsidwa ntchito, komanso omega 3 mafuta acid amatchulidwa kwambiri. Zinapezeka kuti Linum usitatissimum mafuta ndiwothandiza kwambiri polimbana ndi cholesterol choipa (LDL). Pamene tatsitsa cholesterol, imathandizanso mtima wa munthu. Kutulutsa mtima kumatha kutetezedwa mwanjira imeneyi, monga mafuta omwe sagwiritsa ntchito mafuta samayambitsa cholesterol choipa mitsuko. Kuphatikiza apo, ochita kafukufuku akufotokozanso zotsutsana ndi zotupa zomwe zimatulutsa nkhuku ndi matenda oteteza matenda osiyanasiyana.
Kuwonjezera apo, nkhani zambiri zothandizira malangizo a zamankhwala zimatulutsidwa pa intaneti. Aliyense amene akufuna kuwerenga nkhani ngati imeneyi samasowa nthawi yaitali. Nkhani yodabwitsa kwambiri imabwera, mwachitsanzo, kuchokera ku yunivesite ya Maryland, USA. Lipotili lafalitsidwa kwathunthu pa tsamba loyamba la Yunivesite ndipo likuchita maphunziro osiyanasiyana osiyanasiyana pa linseed ndi mafuta. Zotsatira zabwino pa mtima wamtima ndi mlingo wa cholesterol zimatsimikiziridwa apa.
Komanso, zotsatira zabwino za amayi am'maopa zimatchulidwa mu phunziro: XMUMX magalamu a mafosholo tsiku lililonse kuti athetse kusiyana kwakukulu monga zizindikiro monga kutentha ndi kusinthasintha. Pakadali pano, izi sizikanatsimikiziridwa bwino. Pofuna kutsimikizira zotsatira za kutha msinkhu, kufufuza kwina kumafunikira.
Zosakondweretsa ndizo maphunziro omwe amakhudzana ndi thanzi la Linum usitatissimum kwa odwala khansa. Sun m'ndende ku chifukwa kafukufuku khansa, kuti chiopsezo khansa akhoza adatchithisira potenga flaxseed osati kokha, komanso kukula kwa zotupa ndi kupewedwa. Zotsatira zina zikuyembekezeka posachedwa. Pa maphunziro a nyama, zotsatira za Linum usitatissimum mafuta nayenso anayesedwa mu khansa yamtundu, komanso kansa ya prostate. Inapezekanso m'magulu onse a chithandizo cha mankhwala omwe amagwiritsidwa ntchito podula mafuta kapena mafuta akupha maselo a khansa. Zomwe zili pansipa.

Anayika mu khitchini

Mafuta odzola ndi mafuta amtengo wapatali kwambiri ku khitchini chifukwa ndi olemera kwambiri mu Omega 3 mafuta acids. Choncho, supuni imodzi ya mafuta imakwanira masana kuti akwaniritse zosowa za omega-3 mafuta acids tsiku ndi tsiku.
Kwenikweni, sayenera kutentha mafuta. Choncho, makamaka ndibwino kuyeretsa ndi kukonza ozizira mbale. Kukoma kwa nutty kwa mafuta odzola kumaphatikizapo bwino ndi letesi la masamba, komanso limamera. Chifukwa cha ichi, mafuta a masamba apamwamba akhoza kungoyambitsidwa pansi pa kuvala. Ngakhalenso ndi zotentha za mbatata, mafuta apamwamba amatha bwino. Mwachitsanzo, ku Spreewald ndi ku Lausitz, mbatata zophika ndi zonunkhira zitsamba kapena kanyumba tchizi zimayengedwa ndi mafuta odzola.

Gulitsani mafuta ndi kusunga mafuta

Mafuta odzola amayenera kukhala opangidwa mwaluso, chifukwa pokhapokha akhoza kukhala ndi zotsatira zake zonse. Chifukwa cha unsaturated mafuta acids omwe ali mu Linum usitatissimum, mafuta a masamba ndi ofunika kwambiri kwa mpweya ndi oxidizes mofulumira. Ngati ikulumikizana ndi mpweya kapena kuwala, idzakhala yochepa kwambiri nthawi yayitali komanso imakhala ndi kukoma kowawa chifukwa cha peptide yomwe imapanga. Mwamwayi, mafuta ayenera kusungidwa m'mabotolo amdima omwe akugwiritsidwa ntchito. Mutatha kugwiritsa ntchito, botolo liyenera kutseka nthawi zonse. Kawirikawiri, mafutawa angagwiritsidwe ntchito kwa miyezi iwiri kuchokera tsiku lopangidwa.
Choncho sizodalitsidwa kugula pasadakhale, koma mafuta a masamba ayenera kuwonongedwa mofulumira. Bwerani botolo louma, mdima ndi ozizira mu friji.

Kutsiliza

Kuti mukhale ndi thanzi labwino, zingakhale zopindulitsa kutenga supuni ya mafuta odzola tsiku ndi tsiku. Zitha kukhala zotheka kupeŵa matenda pozitenga. Ngakhale zili choncho, mafuta a masamba sali ochepa kwambiri. Ngati mumagwirizanitsa kwambiri chakudya choyenera, chamagulu ndi kufunafuna zakudya zowonjezera, zonsezi zimapangidwira. Choncho, mumadyetsa zakudya zanu ndi zakudya zambiri zam'mimba komanso zakudya zamagetsi, komanso mavitamini ndi mchere wambiri.

Malinga ndi maphunziro:

Avelino, Ana Paula A ;; Oliveira, Gláucia MM; Ferreira, Célia CD; Luiz, Ronir R ;; Rosa, Glorimar (2015): Zowonjezera zotsatira za mafuta othandizidwa pa mafuta okhudzidwa pa mbiri ya anthu akuluakulu. Mu: Kupititsa kuchipatala mu ukalamba 10, p. 1679-1685. DOI: 10.2147 / CIA.S75538.

Chonchi; Qiu, Fubin; Zhao, Haifeng; Tang, Haiying; Li, Xiuhua; Shi Dongxing (2017): thanzi Flaxseed Mafuta chindiletsa Western Mtundu Zakudya chovutika nonalcoholic mafuta m'chiwindi Disease mu apolipoprotein E knockout Mbewa. Mu: zobwera chifukwa cha okosijeni mankhwala ndi ma moyo wautali 2017, 3256241 p. DOI: 10.1155 / 2017 / 3256241.

Hashempur, Mohammad Hashem; Homayouni, Kaynoosh; Khalid; Salehi, Alireza; Taghizadeh, Mohsen; Heydari, Mojtaba (2014): Zotsatira za mafuta a Linum usitatissimum L. (linseed) pa matenda a carpal tunnel. Chiyeso chowongolera kuchipatala chosasinthika, chachiwiri, chachiwiri. Mu: Daru: Journal of Faculty of Pharmacy, University of Tehran Medical Sciences 22, p. 43. DOI: 10.1186/2008-2231-22-43.

Goyal, Ankit; Sharma, Vivek; Upadhyay, Neelam; Gill, Sandeep; Sihag, Manvesh (2014): Mafuta a mafuta ndi mafuta. Mankhwala akale & chakudya chamakono chamakono. Mu: Journal ya sayansi ndi sayansi zamakono 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): Zotsatirapo za mafuta flaxseed dongosolo antioxidative ndi Kakhungu mapindikidwe wa anthu erythrocytes zotumphukira magazi shuga mkulu mlingo. Mu: Lipids mu Umoyo ndi Matenda 11, p. 88. DOI: 10.1186/1476-511X-11-88.

mlingo: 5.0/ 5. Kuyambira pa voti ya 1.
Chonde dikirani ...