11 Faedah Kesihatan Berasaskan Biji Rami

Isi kandungan:

Video: 11 Faedah Kesihatan Berasaskan Biji Rami

Video: 11 Faedah Kesihatan Berasaskan Biji Rami
Video: LUAR BIASA!! 15 Manfaat dan Khasiat Biji Rami untuk Kesehatan 2024, Mac
11 Faedah Kesihatan Berasaskan Biji Rami
11 Faedah Kesihatan Berasaskan Biji Rami
Anonim

Flax (Linum usitatissimum), tanaman afiber, pertama kali ditanam di Mesir. Selama berabad-abad, ia telah memainkan peranan penting dalam perubatan Ayurveda di Asia. Biji rami kaya dengan asid lemak, serat, dan protein omega-3.

Biji rami kaya dengan lignan yang menawarkan kesan antioksidan yang kuat. Mereka boleh mengurangkan risiko jenis kanser tertentu dan membantu dalam rawatan diabetes. Ia juga dipercayai bahawa biji dapat membantu menurunkan berat badan, meningkatkan kesihatan pencernaan, dan melindungi jantung.

Untuk mengetahui lebih lanjut mengenai faedah biji rami, teruskan membaca.

Isi kandungan

  • Apa Manfaat Kesihatan Biji Rami?
  • Apakah Profil Pemakanan Biji Rami?
  • Petua Menambah Biji Rami ke dalam Makanan Anda
  • Apakah kesan sampingan biji rami?

Apa Manfaat Kesihatan Biji Rami?

1. Boleh Membantu Dalam Pencegahan Kanser

Beberapa kajian mengenai wanita pascamenopause menunjukkan bahawa menambah diet dengan biji rami dapat mengurangkan risiko barah payudara (1). Benih juga dapat menurunkan pertumbuhan tumor pada pasien dengan barah payudara. Asid lemak omega-3 dalam biji mempunyai sifat anti-radang yang membantu dalam hal ini.

Lignan juga didapati dapat mengurangkan pertumbuhan tumor barah (2). Penyelidikan juga menunjukkan bahawa biji rami dapat membantu mencegah barah prostat (3).

2. Boleh Membantu Rawatan Diabetes

Kajian menunjukkan bahawa suplemen biji rami menurunkan kadar gula darah puasa sebanyak 20% (4). Lebih penting lagi, biji mengandung lendir, yang merupakan serat pembentuk gel yang dapat memperlambat pencernaan dan pembebasan glukosa yang dihasilkan ke dalam darah.

Kajian awal juga menunjukkan bahawa biji rami dapat menunda permulaan diabetes mellitus. Mereka mengandungi sebatian yang disebut SDG, yang dapat mengurangi risiko diabetes tipe 1 dan menunda permulaan diabetes tipe 2 (5).

3. Boleh Membantu Menurunkan Berat Badan

Oleh kerana biji rami kaya dengan serat, mereka dapat membantu pengurusan berat badan (6). Benih juga mengandungi omega-3. Kajian menunjukkan bahawa omega-3 dapat menekan selera makan dan meningkatkan rasa kenyang - dan ini dapat membantu penurunan berat badan (7).

Lignan pada biji rami juga diyakini dapat meningkatkan metabolisme, yang dapat membantu menurunkan berat badan. Walau bagaimanapun, lebih banyak kajian diperlukan untuk memahami mekanisme tersebut.

Kajian juga menunjukkan bahawa biji rami dapat meningkatkan perkumuhan lemak, sehingga menurunkan jumlah kandungan lemak dalam tubuh. Ini boleh menyebabkan penurunan berat badan (6).

4. Boleh Meningkatkan Kesihatan Pencernaan

Kajian haiwan menunjukkan bahawa suplemen biji rami dalam diet dapat meningkatkan kesehatan flora usus (8). Serat larut dalam biji rami juga dapat membantu pencernaan, walaupun penelitian yang mendukung terbatas. Biji rami tanah dipercayai berfungsi lebih baik kerana memakannya secara menyeluruh dapat membuatnya melewati sistem anda tanpa dicerna.

Penggunaan biji rami yang paling biasa melibatkan sifat pencaharnya. Ini bermaksud biji boleh membuat anda buang air besar. Mereka juga dapat membantu mengatasi sembelit tetapi memastikan anda minum air secukupnya setelah memakannya (2).

Asid lemak omega-3 dalam biji rami dapat membantu mengurangkan keradangan dan melindungi lapisan saluran GI. Pada orang yang mempunyai sistem pencernaan yang sihat, benih mempromosikan flora usus yang bermanfaat (9). Penyelidikan lebih lanjut diperlukan untuk memahami faedah omega-3 dan kaitannya dengan flora usus.

5. Boleh Melindungi Hati

Asid lemak omega-3 pada biji rami telah didapati mengurangkan risiko penyakit jantung koronari. Mereka juga membantu meningkatkan fungsi arteri (10). Kajian Kosta Rika menunjukkan bahawa individu yang menggunakan lebih banyak ALA (jenis asid lemak omega-3 dalam biji rami) mempunyai risiko serangan jantung yang lebih rendah (11).

6. Boleh Melawan Keradangan

Dua sudu biji rami tanah mengandungi lebih dari 140% nilai harian asid lemak omega-3, yang diketahui dapat melawan keradangan. Asid alpha-linoleic (ALA) dalam biji didapati menurunkan sebatian pro-radang dalam tubuh (12)

Omega-3 dalam biji rami juga dapat membantu merawat radang sendi (13).

7. Boleh Merawat Gejala Menstruasi

Mengonsumsi biji rami dapat mengatur ovulasi. Wanita yang kerap memakan biji rami didapati mengalami ovulasi pada setiap kitaran haid (14). Menambah biji rami ke dalam diet anda juga dapat membantu mengurangkan kekejangan haid, walaupun diperlukan lebih banyak penyelidikan untuk menyokong kesan ini.

Satu lagi kajian penting memberitahu kita bahawa biji rami dapat membantu meredakan kilat panas. Walau bagaimanapun, beberapa kajian lain menyatakan sebaliknya, dan lebih banyak penyelidikan diperlukan untuk memahami bagaimana biji rami berfungsi dalam hal ini (15).

8. Biji rami Bebas Gluten

Biji rami berfungsi sebagai pengganti yang baik untuk semua biji-bijian yang mengandung gluten dalam diet anda (2). Sekiranya anda tidak bertoleransi gluten, sebilangan besar biji-bijian mungkin sukar dicerna. Di sinilah biji rami dapat menjadi pilihan yang baik bagi sesiapa yang menghidap penyakit seliak atau kepekaan gluten (16).

9. Mungkin Bermanfaat Semasa Kehamilan Dan Menyusu

Biji rami adalah sumber serat dan omega-3 yang kaya dan sumber protein yang baik - dan seorang wanita hamil memerlukan semua nutrien ini. Serat dapat membantu mengatasi sembelit yang sering terjadi semasa kehamilan. Protein dan omega-3 sangat penting untuk kesihatan anak. Walau bagaimanapun, tidak ada penyelidikan langsung yang menyatakan faedah biji rami semasa mengandung atau menyusu.

Menurut kajian haiwan, biji rami dapat meningkatkan perkembangan retina dan saraf optik pada keturunan (17).

Walau bagaimanapun, kami mengesyorkan anda berbincang dengan doktor anda sebelum mengambil biji rami untuk tujuan ini kerana terdapat beberapa bukti yang bertentangan dalam hal ini.

10. Boleh Membuat Kulit Anda Bersinar

The omega-3 fatty acids in flaxseeds may contribute to skin health and appearance. They can keep your skin hydrated and make it smooth. Studies show that dietary supplementation of flaxseeds can balance the anti- and pro-inflammatory compounds and promote healthy aging (8).

The oil of flaxseeds may also help. It may prevent the everyday irritants and pollutants from entering your skin pores (18). It also prevents water loss from the skin. Improving the skin’s moisture levels can also help reduce wrinkles.

Keeping your skin moisturized prevents it from drying out, and this makes it glow. While we need more research to determine if flaxseeds can directly influence growth, some evidence states that flaxseed oil could improve skin barrier function (19).

Flaxseeds may also aid the treatment of ailments like psoriasis and eczema, though direct evidence is lacking in this regard.

You can either rub plain flaxseed oil gently into your skin or consume the seeds on a daily basis. The anti-inflammatory properties of flaxseeds can also treat skin inflammation. As per animal studies, the antioxidants in the seeds may also help reduce the risk of skin cancer (20).

You can also try a flaxseed facial. Mix two tablespoons of raw honey, a teaspoon of fresh lime juice, and a tablespoon of flaxseed oil. Apply the mixture directly to your face. Leave it on for 15 minutes and wash with normal water. Do it in the mornings, every day.

11. May Strengthen Hair

Brittle hair is often attributed to a lack of omega-3 fatty acids in the diet. As flaxseeds are rich in these fatty acids, as per animal studies, they were found to strengthen hair, improve hair coat quality, and combat hair fall (21). They can also help prevent a condition called cicatricial alopecia, which is a permanent hair loss condition caused by inflammation.

You can prepare a hair gel using flaxseeds. Boil two cups of water. As the water begins to boil, add four tablespoons of flaxseeds to it. Cover the pot with a lid and let it simmer for 15 to 20 minutes. Turn the heat off and strain the infusion. Apply the resultant gel to your scalp every morning and then wash as usual after 20 minutes.

These are the benefits of flaxseeds. We already saw a few of the important nutrients in the seeds. How about taking a look at the entire nutrient profile?

What Is The Nutritional Profile Of Flaxseeds?

According to the United States Department of Agriculture, 1 tablespoon of flaxseeds (2.5 grams) contains 13 calories, 0.7 g of fiber, 0.72 g of carbohydrates, 0.46 g of protein, and 1.05 g of fat (22).

Though flaxseeds possess a vast array of nutrients, they are not magic pills. There is no one-food-for-all-ailments when it comes to good health. Consistently making the right dietary choices is key. In the following section, we have discussed how you can add flaxseeds to your diet.

Tips For Adding Flax Seeds To Your Diet

There are a few ground rules:

  1. The best way to consume flaxseeds is in their sprouted form. Soaking and sprouting them removes phytic acid and also enhances mineral absorption. You can soak the seeds for 10 minutes in warm water or for 2 hours in cold water.
  2. Flaxseeds are best consumed ground. This is because our bodies cannot receive the nutrients if they are taken in the whole form.
  3. Ensure you consume the seeds with plenty of water.
  4. You can add the seeds to your morning cereal or breakfast smoothie. You can also add them to salads.
  5. Ensure you don’t heat flaxseed oil as its composition might change, and it may not be useful. But surprisingly, the nutrients in whole flaxseeds are heat-stable. Hence, you can roast flaxseeds and enjoy the benefits as the nutrients won’t be destroyed.
  6. You can also add flaxseeds to your Paleo diet. The seeds are technically Paleo because they are seeds.
  7. The best time to eat flaxseeds is early in the morning, along with your breakfast.

Ensure you do not consume an excess of flaxseeds as they may cause certain undesirable side effects.

What Are The Side Effects Of Flaxseeds?

Flaxseeds may cause adverse effects in some people. Excess consumption of these seeds may cause some adverse effects, such as nausea, constipation, bloating, and pain in the abdomen. Want to know more about the side effects of flaxseeds? Keep reading.

May Lower Blood Sugar Levels Way Too Much

Since flaxseeds may lower blood sugar levels, individuals who are already on diabetes medication can experience alarmingly low blood sugar levels if they consume an excess of flaxseeds. However, limited research is available in this area. Consult your doctor.

May Lower Blood Pressure

Flaxseeds help lower blood pressure (23). However, if taken along with medications for treating high blood pressure, the seeds may cause hypotension (excessively low blood pressure). Hence, people on blood pressure medications should exercise caution.

May Slow Down Blood Clotting

Studies show that omega-3 fatty acids can reduce blood clotting and increase bleeding (24). As the seeds are rich in omega-3 fatty acids and may show a significant decrease in blood clotting, people with bleeding disorders must not take them. Also, don’t consume flaxseeds at least two weeks before surgery.

May Aggravate Hormone-Sensitive Conditions

Flaxseeds can mimic the hormone estrogen, and this can aggravate hormone-sensitive conditions like cancers of the breast, uterus, and ovaries and uterine fibroids (25).

May Cause Issues During Pregnancy And Breastfeeding

Since the seeds can mimic estrogen, they may cause issues in pregnant and breastfeeding women (25). Please consult a doctor before using them.

Interactions

Limited research is available in this area. Individuals with diabetes should always check with their doctor before consuming flaxseeds. Omega-3s, the essential fatty acids in the flaxseeds, may interact with the blood-thinning medications, such as warfarin (Coumadin), which, in turn, can increase bleeding (26).

Avoid the consumption of these seeds while taking diabetes medication.

Conclusion

Flaxseeds are densely packed with fiber and omega-3 fatty acids and offer several health benefits. These seeds may help fight cancer, aid in diabetes treatment, and promote weight loss.

However, excess consumption may cause adverse side effects. Hence, be wary of the number of flaxseeds you consume.

Talk to your doctor and dietitian to understand the right dosage for you.

Expert’s Answers For Readers’ Questions

How many flaxseeds can you take in a day?

You can limit the serving size to less than 5 tablespoons (or 50 grams) a day.

Can you substitute flaxseeds with chia seeds?

Yes, chia seeds are also equally nutritious and beneficial. They look similar too.

How to store flaxseeds?

Whether you purchase ground flaxseeds or grind them at home, you can store them in a tightly sealed container in the refrigerator. Whole flaxseeds can also be stored this way, and they can last for 6 months.

Where can you buy flaxseeds?

You can get the seeds from your nearest departmental store or buy them online at Amazon.

Can you eat flaxseeds raw?

Yes, it is fine to eat the seeds raw. Some believe ground flaxseeds can help your body better absorb the nutrients. Also, store raw flaxseeds in the fridge, or the oils in them might make them go rancid.

Do flaxseeds cause acne?

In some cases, yes. This happens if your body doesn’t accept the seeds. Stop using them and consult your doctor.

In general, flaxseeds may aid acne treatment. The omega-3s in the seeds fight inflammation, which is one major cause of acne. The same goes for flaxseed oil as well, though no studies support the link between the oil and acne. However, if your body doesn’t accept the oil, it may react through acne breakouts.

What are flaxseeds called in different languages?

Flaxseeds are called semillas de lino in Spanish, budhur alkitaan in Arabic, alsee ka beej in Hindi, avise ginjalu in Telugu, ali vidai in Tamil, and agasi in Kannada.

Does flaxseed help with belly fat?

The seeds are rich in dietary fiber that may suppress appetite. This may help reduce belly fat, though there is no research to support this.

26 sources

Stylecraze mempunyai garis panduan sumber yang ketat dan bergantung pada kajian yang dikaji oleh rakan sebaya, institusi penyelidikan akademik, dan persatuan perubatan. Kami mengelakkan penggunaan rujukan tersier. Anda boleh mengetahui lebih lanjut mengenai bagaimana kami memastikan kandungan kami tepat dan terkini dengan membaca dasar editorial kami.

  • Kesan Biji Rami dalam Kanser Payudara: Tinjauan Literatur, Batas Pemakanan, Perpustakaan Perubatan Nasional AS, Institut Kesihatan Nasional.

    www.ncbi.nlm.nih.gov/pmc/articles/PMC5808339/

  • Minyak biji rami dan biji rami: ubat kuno & makanan berfungsi moden, Jurnal Sains dan Teknologi Makanan, Perpustakaan Perubatan Nasional AS, Institut Kesihatan Nasional.

    www.ncbi.nlm.nih.gov/pmc/articles/PMC4152533/

  • The benefits of flaxseed, U. S. Department of Agriculture, USDA.

    www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/the-benefits-of-flaxseed/

  • An Open-Label Study on the Effect of Flax Seed Powder (Linum Usitatissimum) Supplementation in the Management of Diabetes Mellitus, Journal of Dietary Supplements, US National Library of Medicine, National Institutes of Health.

    pubmed.ncbi.nlm.nih.gov/22432725

  • Flaxseed and Diabetes, Current Pharmaceutical Design, US National Library of Medicine, National Institutes of Health.

    www.ncbi.nlm.nih.gov/pubmed/26561065

  • Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but magnitude of effect depend on food type, Nutrition & Metabolism, US National Library of Medicine, National Institutes of Health.

    www.ncbi.nlm.nih.gov/pmc/articles/PMC3307491/

  • Dietary Supplementation With Long Chain omega-3 Polyunsaturated Fatty Acids and Weight Loss in Obese Adults, Obesity Research and Clinical Practice, US National Library of Medicine, National Institutes of Health.

    pubmed.ncbi.nlm.nih.gov/23697585

  • Dietary Flaxseed as a Strategy for Improving Human Health, Nutrients, US National Library of Medicine, National Institutes of Health.

    www.ncbi.nlm.nih.gov/pmc/articles/PMC6567199/

  • Impact of Omega-3 Fatty Acids on the Gut Microbiota, International Journal of Molecular Sciences, US National Library of Medicine, National Institutes of Health.

    www.ncbi.nlm.nih.gov/pmc/articles/PMC5751248/

  • The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid, The Canadian Journal of Cardiology, US National Library of Medicine, National Institutes of Health.

    www.ncbi.nlm.nih.gov/pmc/articles/PMC2989356/

  • 11. Alpha-linolenic acid and risk of nonfatal acute myocardial infarction, Circulation, US National Library of Medicine, National Institutes of Health.

    www.ncbi.nlm.nih.gov/pubmed/18606916

  • Effect of L. Usitatissimum (Flaxseed/Linseed) Fixed Oil against Distinct Phases of Inflammation, ISRN Inflammation, US National Library of Medicine, National Institutes of Health.

    www.ncbi.nlm.nih.gov/pmc/articles/PMC3767321/

  • Omega-3 Fatty Acids and Inflammatory Processes: From Molecules to Man, Biochemical Society Transactions, US National Library of Medicine, National Institutes of Health.

    pubmed.ncbi.nlm.nih.gov/28900017

  • Effect of Flax Seed Ingestion on the Menstrual Cycle, The Journal of Clinical Endocrinology and Metabolism, US National Library of Medicine, National Institutes of Health.

    pubmed.ncbi.nlm.nih.gov/8077314

  • A Phase III, Randomized, Placebo-Controlled, Double-Blind Trial of Flaxseed for the Treatment of Hot Flashes1:NCCTG N08C7, Menopause, US National Library of Medicine, National Institutes of Health.

    www.ncbi.nlm.nih.gov/pmc/articles/PMC3246070/

  • Gluten-free products in celiac disease: Nutritional and technological challenges and solutions, J0urnal of Research in Medical Sciences, US National Library of Medicine, National Institutes of Health.

    www.ncbi.nlm.nih.gov/pmc/articles/PMC6327684/

  • Flaxseed used since pregnancy by the mother and after weaning by the offspring benefits the retina and optic nerve development in rats, The Journal of Maternal-Fetal and Neonatal Medicine, US National Library of Medicine, National Institutes of Health.

    www.ncbi.nlm.nih.gov/pubmed/28282776

  • Supplementation of flaxseed oil diminishes skin sensitivity and improves skin barrier function and condition, Skin Pharmacology and Physiology, US National Library of Medicine, National Institutes of Health.

    www.ncbi.nlm.nih.gov/pubmed/21088453

  • Supplementation of Flaxseed Oil Diminishes Skin Sensitivity and Improves Skin Barrier Function and Condition, ResearchGate.

    www.researchgate.net/publication/47815602_Supplementation_of_Flaxseed_Oil_Diminishes_Skin_Sensitivity_and_Improves_Skin_Barrier_Function_and_Condition

  • Dietary Flaxseed Supplementation and Experimental Metastasis of Melanoma Cells in Mice, Cancer Letters, US National Library of Medicine, National Institutes of Health.

    pubmed.ncbi.nlm.nih.gov/9500208

  • Flaxseed (Linum usitatissimum) supplementation associated with reduced skin test lesional area in horses with Culicoides hypersensitivity, Canadian Journal of Comparative Medicine, US National Library of Medicine, National Institutes of Health.

    www.ncbi.nlm.nih.gov/pmc/articles/PMC227015/

  • Flaxseeds, FoodData Central, U. S. Department of Agriculture.

    fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

  • Potent Antihypertensive Action of Dietary Flaxseed in Hypertensive Patients, Hypertension, US National Library of Medicine, National Institutes of Health.

    pubmed.ncbi.nlm.nih.gov/24126178

  • There’s something fishy about this bleeding, NDT Plus, US National Library of Medicine, National Institutes of Health.

    www.ncbi.nlm.nih.gov/pmc/articles/PMC4421441/

  • The pros and cons of phytoestrogens, Frontiers in Neuroendocrinology, US National Library of Medicine, National Institutes of Health.

    www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/

  • Expert Opinion: omega-3 Fatty Acids and Bleeding-Cause for Concern?, The American Journal of Cardiology, US National Library of Medicine, National Institutes of Health.

    pubmed.ncbi.nlm.nih.gov/17368278

Disyorkan:

Artikel menarik
12 Manfaat Terbaik Teh Oolong Untuk Kulit, Rambut, Dan Kesihatan
Baca Lebih Lanjut

12 Manfaat Terbaik Teh Oolong Untuk Kulit, Rambut, Dan Kesihatan

Teh Oolong menggabungkan kebaikan beberapa teh gelap dan hijau. Tetapi anehnya, teh ini hanya menyumbang 2% daripada penggunaan teh dunia. Teh Oolong mempunyai faedah istimewa. Ia membantu meningkatkan metabolisme dan membantu menurunkan berat badan selain mencegah beberapa penyakit kronik

22 Manfaat Terbaik Oatmeal Untuk Kulit, Rambut, Dan Kesihatan
Baca Lebih Lanjut

22 Manfaat Terbaik Oatmeal Untuk Kulit, Rambut, Dan Kesihatan

Salah satu pilihan sarapan yang paling terkenal - oat. Dan mereka begitu kerana suatu alasan. Oat adalah sejenis bijirin bijirin yang terkenal dengan bijinya. Selain daripada penggunaan manusia, oat juga digunakan sebagai makanan ternakan. Dan oatmeal adalah apa yang terbuat dari oat - oat yang telah digiling, digiling, digulung, atau dipotong baja

Holy Basil: Manfaat Untuk Kesihatan, Kulit, Dan Rambut Anda
Baca Lebih Lanjut

Holy Basil: Manfaat Untuk Kesihatan, Kulit, Dan Rambut Anda

Juga disebut Holy Basil atau Tulsi, ini adalah salah satu ramuan herba yang paling terkenal di benua India. Dan yang paling dihormati juga - kerana faedah kemangi adalah kuat. Tetapi apa itu? Mari kita perhatikan mereka.Isi kandunganApa itu Basil Suci?