Flaxseed tau dhau los ua ib qho chaw nto moo ntxiv rau ntau yam kev noj qab haus huv-kev paub txog kev noj qab haus huv vim nws cov tuab, zoo zoo. Txawm li cas los xij, muaj ntau qhov tsis txaus ntseeg nyob ib puag ncig yam khoom noj flaxseed tiag tiag. Puas muaj kev nyab xeeb los hais tias lawv yog cov nplej, cov noob, lossis ib yam dab tsi txawv? Tsab ntawv xov xwm no yuav tshawb xyuas cov kev sib koom ua ke ntawm flaxseeds, lawv cov txiaj ntsig zoo, thiab yuav ua li cas lawv tuaj yeem koom ua ke hauv kev noj zaub mov kom tsim nyog.
Flaxseed yog dab tsi?
Flaxseed los ntawm cov nroj tsuag flax (Linum usitatissimum), ib hom herbaceous txhua xyoo tsim rau ntau txhiab xyoo. Flaxseeds yog me me, ci ntsa iab, lossis xim av-shaded noob tsuas yog ob peb millimeters ntev. Qee lub npe hu ua linseeds thiab flaxseeds feem ntau tau suav tias yog ib qho chaw ntawm cov zaub mov, fiber ntau, thiab tshuaj nyob hauv ntau lub tsev lag luam hauv zej zog. Flaxseeds tuaj yeem nyem kom tshem tawm cov roj flaxseed. Ib zaug ntxiv niaj hnub no, flaxseeds tau txais cov npe nrov rau lawv cov ntawv ntxiv zoo.
Nutrition Profile ntawm Flaxseed
Flaxseeds muaj ntau yam khoom pov thawj thiab kev noj qab haus huv-kev sib xyaw ua ke, suav nrog:
- Omega-3 unsaturated fats - Flax yog cov nroj tsuag muaj txiaj ntsig zoo tshaj plaws ntawm alpha-linolenic corrosive (ALA), ib qho tseem ceeb omega -3 cov roj tsis muaj roj nrog cov khoom txo qis.
- Lignans - Cell reinforcements uas yuav pab tiv thaiv kev loj hlob ntawm malignant, mob coronary, thiab osteoporosis.
Fiber - Ob qho tib si hnyav thiab insoluble fiber ntau rau kev tsim kho ntxiv thiab qib roj cholesterol.
- Protein - ib tug zoo, cog raws li cov protein uas muaj cov amino acids tseem ceeb.
- Nutrients thiab minerals - Thiamine, magnesium, phosphorus, selenium thiab lwm yam tshuaj.
Ntxiv flaxseed rau ib tus neeg noj zaub mov tuaj yeem muab cov txiaj ntsig kev noj haus los ntawm nws cov khoom noj muaj txiaj ntsig zoo. Tab sis yog flaxseed technically yog nplej?
Puas yog flaxseed yog nplej lossis noob?
Flaxseed feem ntau sau npe tias yog cov khoom noj khoom haus zoo tshaj plaws thiab muab tso rau hauv "grain" tais, cereals, breads, thiab bars. Tab sis yog flaxseed ua tau yog nplej?
Botanically hais lus, flaxseed tsis yog ib qho qoob loo tab sis yog cov noob los ntawm cov nroj tsuag flax (Linum usitatissimum). Flax belongs rau tsev neeg Linaceae, thaum cov nplej muaj tseeb xws li nplej, nplej, oats, thiab rye los ntawm tsev neeg Poaceae nyom.
Qee qhov sib txawv tseem ceeb:
- Cov nplej yog muab los ntawm cov nyom nyom thiab siv rau lawv cov noob nplej uas noj tau. Flaxseeds yog oilseeds sau los ntawm flax paj rau lawv siab omega -3 fatty acid cov ntsiab lus.
- Cov nplej ntau muaj gluten, cov protein uas tuaj yeem ua rau muaj teeb meem autoimmune hauv cov neeg muaj kab mob celiac lossis gluten intolerance. Flaxseeds yog gluten-dawb nkaus.
- Cov nplej yog cov khoom noj muaj carbohydrate uas muab calories los ntawm cov hmoov txhuv nplej siab. Flaxseeds muaj cov rog noj qab haus huv, fiber ntau, thiab cov protein, tab sis tsawg heev digestible carbohydrate los yog starch.
- Cov nplej muaj tseeb muab cov khoom noj muaj txiaj ntsig zoo li B vitamins, hlau, thiab fiber ntau. Flaxseed noj zaub mov tseem ceeb los ntawm nws cov omega -3, vitamin E, thiab cov ntsiab lus antioxidant.
Thaum flaxseed tau lumped rau hauv qeb "grains" kom yooj yim, nws yog botanically thiab noj zaub mov txawv ntawm cereal nplej. Flaxseed yog scientifically xam tau tias yog ib tug oilseed qoob loo piv rau rapeseed, cottonseed, sunflower noob, thiab legumes xws li taum pauv thiab txiv laum huab xeeb.
Uas tau hais tias, flaxseed qhia qhov zoo sib xws nrog cov nplej tag nrho thaum muab tso rau hauv cov khoom ci zoo li qhob cij. Flaxseed fiber txhawb kev zom zaub mov thiab lub plawv zoo li cov nplej fiber ntau. Ob qho tib si yog qhov zoo ntawm cov vitamins, minerals, thiab cov nroj tsuag tebchaw. Rau cov tib neeg uas muaj gluten intolerance lossis kab mob celiac, flaxseed muaj lwm txoj hauv kev uas tsis muaj cov khoom noj muaj txiaj ntsig zoo li fiber ntau, protein, thiab rog rog.
Yog li thaum flaxseed yuav hloov los yog nrog cov nplej hauv qee cov khoom noj, nco ntsoov tias flax yog technically ib oilseed. Rau kev noj haus, nws feem ntau yog pawg nrog txiv ntseej, noob, thiab cov zaub mov noj qab haus huv zoo dua li cov hmoov nplej.
Dab tsi yog pawg zaub mov Flaxseed koom nrog?
Raws li nws cov khoom noj muaj pes tsawg leeg, flaxseed feem ntau categorized nrog rau lwm yam oilseeds thiab ceev.
Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb (USDA) pab pawg flaxseed nyob rau hauv "Nuts thiab Seeds" nqe lus hauv MyPlate cov lus qhia. Flax tuaj yeem suav hais tias yog ib qho kev noj qab haus huv ntawm cov nroj tsuag tsis muaj roj, piv rau walnuts, sunflower noob, thiab taum pauv.
Qee qhov faib flax ua "cov khoom noj muaj txiaj ntsig" lossis superfood vim nws cov ntsiab lus siab. Tab sis tsis muaj ib pawg zaub mov cais rau flaxseed lossis lwm yam superfoods.
Zuag qhia tag nrho, kev sib xyaw flax rau hauv kev noj zaub mov kom tsawg tuaj yeem yog ib feem ntawm kev noj zaub mov sib txawv. Nws muab kev txhawb nqa ntawm cov as-ham tseem ceeb hauv cov txiv ntoo, cov noob, thiab cov roj cog qoob loo.
Dab tsi yogFlaxseed roj hmoov?
Flaxseed roj hmoov tsuas yog cov roj flaxseed uas tau qhuav thiab hauv av rau hauv cov hmoov zoo. Ua kom nws, flaxseeds yog thawj zaug txias-nias kom rho tawm cov omega -3 nplua nuj roj. Cov roj tom qab ntawd nkag mus rau microencapsulation thiab tshuaj tsuag-qhuav lossis khov-drying los ua cov hmoov nplej ruaj khov.
Flaxseed roj hmoov muaj nuj nqis rau nws qhov siab heev ALA omega-3 cov ntsiab lus. Tsuas yog 1 tablespoon muab tshaj 7g ntawm ALA, ua tau raws li kev noj haus txhua hnub. Cov hmoov formulation kuj tso cai rau cov roj flax sib tov rau hauv cov khoom noj los yog smoothies.
Puas yog Flaxseed Roj zoo li hmoov?
Ob qho tib si flaxseed roj thiab av flaxseed muaj txiaj ntsig, tab sis muaj qee qhov sib txawv:
- Flaxseed roj muaj ntau omega-3s ib gram piv rau tag nrho cov flaxseeds. Roj muab qhov siab tshaj plaws ntawm ALA cov rog.
- Flaxseeds muab cov khoom noj ntxiv los ntawm cov protein, fiber, lignans, vitamins thiab minerals uas raug tshem tawm los tsim cov roj.
- Flax roj tsis muaj fiber ntau thiab plab-zoo complexity ntawm av flaxseeds. Cov lignans hauv flax kuj muab cov txiaj ntsig antioxidant, hormonal thiab cholesterol.
- Flax roj hmoov txhim kho kev ruaj ntseg tab sis tuaj yeem kim dua thiab ua tiav dua li cov flaxseed tag nrho.
Rau feem ntau cov zaub mov muaj txiaj ntsig, kev noj ib qho sib xyaw ntawm tag nrho cov noob flax thiab cov roj flax yuav ua tau zoo kom tau txais cov roj thiab cov fiber ntau. Tab sis flax roj hmoov ib leeg tuaj yeem ua tau yooj yim omega -3 ntxiv.
Flaxseed Oil Powder siv rau dab tsi?
Muaj ntau ntau txoj hauv kev uas flaxseed roj hmoov tuaj yeem muab tso rau hauv txoj kev noj qab haus huv:
- Smoothing rau hauv yogurt, oatmeal thiab noj tshais
- Whisking rau hauv smoothies, shakes los yog nyias hnav khaub ncaws
- Sib tov rau hauv cov khoom ci xws li qhob cij, muffins thiab tuav
- Ua cov qe flax los ntawm cov hmoov nplej nrog dej ua cov qe hloov
- Siv cov khoom siv hluav taws xob hauv tsev thiab tsis muaj ci
- Sprinkling tshaj kua zaub, pasta thiab roasted zaub
- Ntxiv rau cov protein shakes lossis dej qab zib ua haujlwm
Flaxseed roj hmoov muaj ib txoj hauv kev yooj yim kom nce omega -3 kom tsis txhob saj cov roj ntses. Nws kuj zam qhov teeb meem rancidity ntawm cov roj fwj roj. Tsuas yog nco ntsoov khaws cov hmoov flaxseed hauv lub tub yees lossis lub tub yees tom qab qhib.
Xaus
Txawm hais tias flaxseeds yuav zoo li cov nplej, lawv muaj npe hu ua oilseeds tsis yog cov nplej nplej. Flaxseeds muab ib feem ntawm omega -3 rog, fiber, cell reinforcements, thiab lwm yam tshuaj. Siv flaxseed roj hmoov, tshwj xeeb, tuaj yeem yog cov txheej txheem siv tau los pab omega-3s. Consolidating flaxseeds, flax oil, los yog flax hmoov tuaj yeem yog qhov tseem ceeb rau kev noj zaub mov zoo. Ib yam li ntawd, nrog rau txhua yam zaub mov, yuav tsum paub txog kev ceev faj thiab ntuas koj tus kws kho mob txog kev hloov pauv kev noj haus.
Rau siab zoo Flaxseed Roj Powder, Botanical Cube Inc. yog ib tug ntseeg Tuam Tshoj Flaxseed Roj Powder tsum. Peb muab cov tshuaj botanical txhim khu kev qha thiab cov tshuaj ntxiv kom tau raws li koj cov kev xav tau tshwj xeeb. Hu rau peb ntawmsales@botanicalcube.comlos yog mus saib peb lub vev xaib kom paub ntau ntxiv txog peb cov khoom. Pib koj txoj kev mus rau kev noj qab haus huv zoo nrog Botanical Cube Inc. Ceev, raws sijhawm, ntawm kev thov. Peb cov neeg ua haujlwm muag khoom tau raug cob qhia thiab ib txwm npaj los muab koj cov khoom xav tau thiab daws koj cov teeb meem. Peb muaj cov kws tshaj lij cov kws tshaj lij cov khoom lag luam uas tuaj yeem pab koj nrog txhua yam teeb meem kev lag luam. Peb kuj muab kev pabcuam customized kom tau raws li koj cov kev xav tau tshwj xeeb. Nco ntsoov tias peb cov khoom yuav tuaj txog koj yam xyuam xim thiab raws sijhawm. Peb muab ntau yam kev xaiv them nyiaj rau koj qhov yooj yim, thiab peb muaj cov neeg siv khoom tawm tswv yim channel los daws cov teeb meem tom qab muag.
Cov ntaub ntawv:
1. Cannane, Stephen C., et al. "Cov Khoom Noj Khoom Haus ntawm Tsob Ntoo Flaxseed hauv Cov Neeg Laus Noj Qab Haus Huv." American Journal of Clinical Nutrition, Vol. 61, Nr. 1, 1995, pp. 62–68., ib., https://doi.org/10.1093/ajcn/61.1.62.
2. Daun, Jk, et al. "Compositional Analyzes ntawm Flaxseed." Flaxseed in Human Nutrition, 2003, pp. 15–42., https://doi.org/10.2134/2003.flaxseed.c2.
3. Kajla, Preeti, et al. "Flaxseed-ib qho khoom noj muaj peev xwm ua tau zoo." Journal of Food Science thiab Technology, vol. 5 2, nr. 4, 2014, pp. 1857–1871., https://doi.org/10.1007/s13197-014-1264-0.
4. Chung, Mei et al. "Lignans thiab tocopherols tswj glutathione synthesis los ntawm kev ua kom Nrf2/ARE txoj hauv kev HepG2 hlwb." British phau ntawv Journal of Nutrition Vol. 113,5 (2015): 762-8. doi: 10.1017/S0007114514004443 ib.
5. Pan, Ib et al. "-Linolenic acid thiab kev pheej hmoo ntawm cov kab mob plawv: kev tshuaj xyuas thiab kev tshuaj ntsuam meta." American Journal of Clinical Nutrition Vol. 96,6 (2012): 1262-73. doi: 10.3945/ajcn.112.044040