Flaxseed, wanda aka fi sani da linseed, shine kananan tsaba daga injin flax. Saboda abincin da ake ginawa na kayan abinci mai gina jiki an bincike shi a matsayin hanya don magance alamun yanayin kiwon lafiya da yawa, ciki har da maƙarƙashiya.
A nan za ku koyi game da flaxseed domin ku iya yanke shawara game da ko zai zama abu mai kyau don ƙarawa zuwa abincin ku don sauƙaƙe alamun bayyanar cututtuka na ciwo na jijiyar jiji (IBS).
Mene ne Yarda?
Cibiyar flaxseed na da tarihi mai tsawo wanda mutane ke amfani dashi don amfani da dama. An yi amfani da ganye, mai tushe, da kuma tsaba na injin flax don tufafi, dafa abinci, da magungunan magani, da kuma yin kaya da yawa a duk duniya.
Fiye da ƙananan, flaxseeds ne kananan, sesame iri-size tsaba daga shuka. Ko da yake flaxseed za a iya cinye cikakke, nada tsaba zai ba jiki damar amfani da dama daga masu amfani da sinadarai daga flaxseed.
Abinci da Lafiya da Amfanin Lafiya na Flaxseed
A lokacin da aka ci abinci a cikin ƙasa, flaxseed yana ba da dukiya mai gina jiki. An yi la'akari da kyakkyawar tushen abin da ke biyowa:
- Protein
- Omega-3 fatty acid
- Fiber na cin abinci (musamman mai zazzage mai zafin jiki)
- Vitamin, ma'adanai, da kuma lignan phytochemical
Bincike kan dabbobi a cikin dakunan gwaje-gwaje da kuma wasu nazari na farko da mutanen da ke da wasu cututtuka sun sami shaida cewa flaxseed zai iya inganta lafiyar zuciya, ƙananan ƙwayar cholesterol, rage haɗarin wasu ciwon daji (nono, colon, prostate) da kuma sauƙaƙe alamun cututtuka.
A bayyane yake ana bukatar gudanar da karatu mai zurfi kafin a tabbatar da ƙaddarar da za a iya yi game da taimakawa masu linzami ga waɗannan matsalolin kiwon lafiya. Duk da haka, wadannan binciken suna da ban sha'awa, duk da haka.
Flaxseed don IBS
Ko da yake mafi yawan binciken da aka yi tare da dabbobi masu gwaje-gwaje, wani karamin binciken akan mutane 55 da ƙwarewar jiki-mafi yawan IBS sun gano cewa flaxseed zai iya ba kawai taimakawa wajen sauƙaƙe maƙarƙashiya amma zai iya taimaka wajen rage damuwa da ciwon ciki.
Wasu masana sunyi tunanin cewa inji a bayan flaxseed shine cewa yana da tasiri wajen tafiyar da hanzarin motsi, wanda ya haifar da ƙara yawan karfin motsa jiki.
Binciken dabba ya nuna cewa ƙwayar linzamin na iya ba kawai yalwata alamun bayyanar cututtuka ba amma zai iya taimakawa wajen sauƙaƙe cututtukan saboda sakamakon da aka samu a kan karamin kafa. Wannan ana ce, idan kuna da ciwon sukari mai karfi IBS , (IBS-D) kuma kuna yanke shawara don gwada flaxseed, kuna iya farawa tare da ƙananan ƙwayoyi don ba da damar lokacin jiki don daidaitawa.
Kodayake babu bincike a kan batun, yiwuwar cewa flaxseed zai iya zama wani zaɓi mai kyau a gare ku idan kuna da irin nau'in IBS (IBS-A) kamar yadda karuwa a cikin fiber zai iya taimakawa wajen magance kayan ado.
A gefe, ya cancanci a lura cewa wani karamin binciken da mutane 31 da IBS suka gano cewa flaxseed ba inganta ingantaccen harsashi ko daidaito ba. Da wannan, ana buƙatar karin bincike don fahimtar muhimmancin linzami kamar hanyar da za ta sauƙaƙe bayyanar cututtukan IBS.
Abubuwan da za su ci gaba da kasancewa cikin hankalinsu lokacin amfani da launi
Yana da muhimmanci muyi la'akari da abubuwan da ake bukata a kan shiryayye lokacin da za ku yanke shawara irin nau'in flaxseed don amfani. Dukkanin flaxseed yana da rayuwar rayuwa har zuwa shekara guda. Dole ne a yi firiji na kasa kuma a yi amfani dashi a cikin 'yan watanni.
Dole ne a yi amfani da man fetur na furotin don kiyaye shi daga tafiya rancid kuma ya kamata a yi amfani da shi a cikin 'yan makonni. Har ila yau, yana da muhimmanci a tuna cewa man fetur ba shi da wata filaye kuma wasu daga cikin abubuwan da ake amfani da shi na cibiyoyin ƙwayoyi a jikinsa.
Yadda Za a Yi amfani da Flaxseed
Kuna da zaɓi don saya ƙafar ƙasa mai launin flaxseed ko don amfani da ƙananan ƙwayar grinding don kara kanka. Flaxseed yana da dandano mai dandano. Idan ka yanke shawarar gabatar da flaxseed a cikin abincinka, yi haka a hankali sannan kayi aiki har zuwa 2 tbsp. kowace rana. Tabbatar shan ruwa mai yawa lokacin cinye flaxseed. Ga wasu hanyoyi don kunsa shi a cikin abincinku kullum:
- Yayyafa ƙasa a dandalin hatsi ko yogurt
- Ƙara ƙasa mai laushi ga kayan dafa
- Ƙara ƙasa mai launin flaxseed zuwa smoothies
- Gyara ƙasa a cikin abincin da kuka fi so ko sauya girke-girke
Kalma Daga
Kafin amfani da sabon abu akai-akai, ya kamata ka sami izini daga likitanka. Mutum da ke shan wahala daga diverticulosis, yanayin da mutum yana da ƙananan aljihu a cikin rufin hanji, ya kamata ya zama mai hankali kada kada a samu rassan iri a cikin kwandon, don haka ya kamata ya yi amfani da man fetur mai kyau ko flaxseed mai.
> Sources:
> KM, Kannan Watkins AS, Reeves LB, Goddard L, Lomer MC. Harshen linseeds akan alamun cututtuka na rashin ciwo mai jiji: ƙwararrakin gwajin gwaji. Jaridar Human Gina Jiki da Dietetics 2012 Oktoba; 25 (5): 435-43.
> Xu J. Rawanin ciwo na cin abinci na flaxseed a kan al'ada da ƙwararraki. Binciken BMC da Magunguna dabam dabam . 2012 12:14.
> Cibiyar Kimiyya ta Jami'ar Maryland. (2017). Flaxseed.