Behind every little flaxseed:
40% is fat, 20% is protein, 25% is dietary fiber, 2% is lignan, 5% is carbohydrate, and the remaining 8% is water. Therefore, flaxseed is a typical high-fat, low-carb Internet celebrity food.
Among them, α-linolenic acid, which plays an important role in the growth and metabolism of the human body, accounts for 57% of fat. Flaxseed gum, which can help control postprandial blood sugar, accounts for about 1/3 of the dietary fiber.
Among them, the content of lignans is 2%, just looking at the value will make people think that it is very little. In fact, when compared with other foods, it will be found that the content of flaxseed is 75 to 800 times that of other foods.
Flaxseed Gum to Help Control Post-Meal Blood Sugar
The rich dietary fiber in flaxseed is the favorite of slimming experts and sports fitness people. We all know that the most important thing to keep in good shape is to "keep your mouth shut".
In fact, the protagonist of controlling our hunger and not hungry is "blood sugar". Let me popularize a concept first: "glycemic index", which is the GI value.
The GI value refers to the speed at which food is converted into blood sugar after ingestion.
The higher the GI value, the faster the body's absorption rate, and the faster the person will be hungry; the lower the GI value, the slower the body's absorption rate, the slower the person's hunger, and the stronger the feeling of fullness.
In other words, the larger the food coverage, the higher its glycemic index. So if you want not to feel hungry, the most important thing is to eat some food that keeps blood sugar "sustained and stable" at a not low level.
And "not hungry in physical space" can be achieved by increasing the intake of dietary fiber.
Therefore, flaxseed gum, the highly absorbent dietary fiber in flaxseed, plays an important role.
When we grab a handful of flaxseeds and soak them in a water glass, we will find that the seeds will become rounder and chubby after a while, and the volume will obviously expand several times.
Therefore, flaxseed powder ground from flaxseeds retains the high dietary fiber in flaxseeds and is a friendly food to help control blood sugar after meals.
Lignans - regulate the balance of estrogen in the body
Another nutrient found in flaxseeds is lignans. It is a very important estrogen in plants, which can help women regulate the balance of estrogen in the body.
When many girls come to menstruation, they will feel a dull pain and tingling sensation in their breasts, and their mood will become depressed, irritable and irritable.
Eating a little food rich in lignans will not only improve your emotional state, but also make your skin ruddy.
This is mainly because lignans also have a strong antioxidant effect. When an apple is cut open, it oxidizes and turns yellow in the air.
The free radicals in our body will also oxidize tissue cells, and the skin will become dull and wrinkled.
Antioxidant is to block the oxidation reaction of free radicals. Therefore, many girls who love beauty will eat some foods rich in lignans in their daily diet and use it to maintain their bodies.
Omega-3 fatty acids, super high in flaxseed
For many people, flaxseed is the most well-known, and it is estimated to be Omega-3 fatty acids.
The most important of Omega-3 fatty acids are alpha-linolenic acid, EPA and DHA. Alpha-linolenic acid can be converted into EPA and DHA in the human body.
They play an important role in the growth, development and metabolism of the human body:
l α-linolenic acid:
① Lower bad cholesterol and triglycerides in the blood
②It is beneficial to the health of the cardiovascular system
③Anti-inflammation
④Improve the immune system
l EPA and DHA can:
①Promote brain development
②Enhance intelligence
③ Improve memory
④ Support retinal development and protect eyesight
Because in infants and young children, it is the golden stage of the baby's optic nerve and brain nerve development, so in the nutrition circle, EPA and DHA are also called "brain gold".
Among all vegetable oils, linseed oil has the highest alpha-linolenic acid content, accounting for 57% of the total fat.
Compared with other nut oils and seeds with a reputation for health, flaxseed is enough to stand out: almonds and almonds are rich in monounsaturated fatty acids, but contain almost no alpha-linolenic acid.
How to eat flaxseed to maximize its effect?
Nutritional value of organic flax powder
1. Improve constipation
Organic flax powder is rich in soluble and insoluble dietary fiber, which can not only increase the weight of stool, but also increase the lubrication of stool, and stimulate intestinal peristalsis, thereby treating and relieving constipation. Because flaxseed is a mild expansive laxative without any toxic side effects, it is especially suitable for pregnant women.
2. Prevention of glandular carcinoma
Research by American scientists has confirmed that lignans in flaxseed can promote the differentiation of normal mammary gland cells and have a significant inhibitory effect on breast cancer. Omega-3 fatty acids have definite benefits for a variety of glandular cancers. At the same time, eating flaxseed powder is also effective for women's breast pain, swelling and lumps, especially for women in menstruation.
3. Prevention of cardiovascular disease
Gold organic flax powder is rich in α-linolenic acid, which can reduce serum total cholesterol (TC), triglyceride (TG), low-density lipoprotein and very low-density protein, and increase serum high-density lipoprotein. Patients with hyperviscosity were supplemented with α-linolenic acid 15g/d for 90 days, and all indicators returned to normal. At the same time, symptoms such as palpitations, chest tightness, dizziness, insomnia, memory loss, and numbness of limbs were significantly improved, and the effective rate was over 90%.
4. Reduce glycosylated hemoglobin and maintain blood sugar stability
Flaxseed does not contain any sugar and is a high-quality food source for diabetics to supplement other nutrients. In addition, lignans in flaxseed can reduce glycated hemoglobin and prevent diabetes. For diabetic patients, it can reduce blood sugar by an average of 20%-30%.
5. Brain-building and intelligence-enhancing (pregnant women and children)
α-linolenic acid can be converted into DHA and EPA in the body. DHA is the main component of phospholipids in the nervous system such as the brain and retina, and plays an important role in the development of the fetal brain and retina.
Pregnant women should consume more foods containing α-linolenic acid during pregnancy, and continue to supplement α-linolenic acid during postpartum breastfeeding to ensure the DHA content in milk and promote the better development of the baby's brain and retina. Sufficient DHA is also very important for children, which can improve intelligence and protect eyesight.
6. Improve skin quality
Alpha linolenic acid can improve the fat content of the skin, make the skin smoother, moisturized, soft and elastic, and relieve dry and dull skin.
