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O loʻo utaina i niuterene ma e mauoa i meaʻai o meaʻai ma isi mea eseese, o flaxseeds e aoga tele mo lou tino i le tele o auala. Flaxseeds, e taʻua foi o linseeds, e laiti, enaena-lanu fatu ma avanoa i le tulaga o capsules. Ole aoga ole soifua maloloina ole flaxseeds e tele na mafua mai ile maualuga ole latou fiber, lignans ma le omega 3 fatty acid [1] .
O se vaega agavaʻa, flaxseeds ua faʻamaonia e aoga i le feagai ai ma sili atu mamafa mataupu. O nei lotomaualalo vaai fatu mafai ona fesoasoani e faʻafetauia ma underweight pe ova mamafa mataupu lea e masani ona mafua mai i le leaga metabolism faʻagaioiga o le tino poʻo se leaga taumafa. [lua] . A o flaxseeds e tele aoga, o fatu e sili ona lauiloa mo a latou meatotino e liusua i lalo isi gaʻo mai le tino, ma fesoasoani ai i le mamafa leiloa.
Faʻafefea Flaxseeds Mafai Ona Fesoasoani Oe Leiloa Paʻu
Eseese suʻesuʻega sailiiliga lagolagoina le faʻamatalaga o flaxseeds e aoga mo le paʻu pauna diet. O le vaega a le fatu i le paʻu pauna e sau mai i lona tulaga ese mea totino meaʻai ma molikula tuufaatasi [3] [4] .
- Afifi i alava : Flax fatu e mauoa i le alava ma pe a faʻaumatia, e te lagona ai le tumu mo se taimi umi. E fesoasoani lea i le taofiofia lelei o lou manaʻo ma e aoga tele pe a fai o loʻo e vaʻavaʻai i luma e faʻaititia lau kalori taumafa [5] .
- Maua ia gaʻo gaʻo gaʻo : O le maloloina gaʻo gaʻo i flaxseeds fesoasoani paleni lou metabolism. O le omega-3 gaʻo gaʻo i fatu e fesoasoani e faʻaititia le mumu, o se tasi lea o mafuaʻaga tele o le faʻateleina o le mamafa aʻo faʻateleina le faʻatamaia o le oxidative [6] .
- Maualalo i gaʻo : Flaxseeds e maualalo i le masoa ma suka ma e le fesoasoani i le aofaʻi o kalori. O le 'aiina e le aunoa e mafai ona fesoasoani i le faʻaaluina o le pauna [7] .
- Loto i totonu : Lignin o se faigata polymer maua i sela sela o le tele o laʻau ma talu ai nei maua e maua ai le tele o penefiti faʻamanuiaga. E tusa ai ma se suʻesuʻega, na mautinoa ai o le lignin e tele sona sao i le maloloina o le pauna o pauna [8] .
Faʻafefea Ona Faʻaoga Flaxseeds Mo Paʻu Paʻu
O lenei ua e mataala i le fatu 'matafaioi i le paʻu pauna, tatou vaʻai i le auala e mafai ai ona tuʻuina i totonu o lau taumafataga [9] [10] .
Mea inu flaxa
Faafefiloi 1 tsp. faʻatoa faʻamamagoina flaxseed eleele, 1 lulu tipolo ma ½ ipu vai mafanafana ma faʻamalulu lelei. E mafai ona e inu tasi i le aso.
Flaxseed ma le susu
Faapulouina ni luutaga flaxseeds ma lulu le paʻu i luga o le pesini o sirio poʻo le susu mo sina tamaʻi mumu ma tofo. A le o le pauta, e mafai ona e faʻaopopo saʻo ile flaxseeds ile susu ma faʻaumatia.
Flaxseed ma yoghurt
Ave ni flaxseeds ma tunu mo le 5-7 minute. Ia olo ia latou e fai se lelei pauta ma faʻaopopo i le yoghurt. Faʻalelei lelei ma fai le yoghurt i aso uma ae e te leʻi moe.
Flaxseed lamolemole
Lolo ni nai flaxseeds i totonu ma fai se lelei pauta. Faʻaopopo nei i sologa lelei ma fiafia. E mafai ona e faʻaopopoina i soʻo se fualaʻau lamolemole.
Faʻaaoga o se fuamoa sui
Ave ni flaxseeds ma fai se efuefu manaia. Faʻaopopo nei le pauta i le vai ma faʻataga le vai e tu mo sina taimi. A maua loa e lenei le gelatinous tumau, oe mafai ona faʻaaogaina lenei mea o se sui mo fuamoa i tao taoina. Toatele e talitonu ile taoina o keke ma kuki ile flaxseed gelatin.
Faʻaopopo i le paluga
E mafai ona e faʻaopopo i ai le pauta flaxseed i le paluga o rotis, kuki, falaoa poʻo pancakes. E ui lava o se mea e leai se aoga, oe mautinoa e mafai ona faʻamalieina aoga o nei lanu enaena fatu. E lelei le sausauina o flaxseeds i luga o lau dal poʻo le salati.
Faʻaopopo i moa poʻo le amataga
A e fiafia i le moa tunu poʻo le ula, e mafai ona e faʻaopopo i ai se pauta flaxseed. E leai se tofo ma o lea e mafai ai ona e faʻaopopoina i soʻo se meaʻai e fiafia ai i ona faʻamanuiaga. Ia mautinoa e te faʻaopopo le paʻu flaxseed i le paʻu o meaʻai ona faʻataga lea e faʻapuna mo sina taimi.
Faʻaopopo i le kofe
Olo le sipuni o fatu lino ma faʻaopopo i lau ipu kofe ma inu. O se auala lelei lea e faʻaumatia ai fualaʻau.
Faʻaopopo i sanuisi
Afai o loʻo 'aʻai sanuisi mo le' aiga o le taeao, na o le palu fua o le flax flax e faʻaigoa ai le falaoa i luga o lau falaoa.
Faʻaopopo i puddings
O au puddings ma kulimi aisa atonu e sili atu le tofo pe a e faʻapaʻuina i latou le efuefu lulu paʻu. Nei o ni aitia lelei e maua sili taumafa mai flax fatu.
I Se Faaiuga Mulimuli…
Flax fatu e saogalemu mo le tele o tagata pe a faʻaaogaina i se aofaʻi feololo. Peitaʻi, afai e iai sau faʻafitauli i le faʻaleagaina o le toto, aloese mai le faʻaaluina o fualaʻau. Flaxseed faʻaopopoga tatau ona aloese mai i le taimi o maitaga ona latou faʻaosoina hormonal aafiaga itu. Faʻapea foi, inu tele vai.
Manatua o flaxseeds e le o se togafiti faʻataulaitu mo ou mamafa faʻafitauli. O fatu e sili ona aoga o se faʻaopoopo i se soifua maloloina soifua maloloina ma faʻamalositino masani ae le o se sui.
Susana JenniferFomaʻiMatai i Physiotherapy Iloa atili
