{"id":17931,"date":"2023-11-29T16:28:29","date_gmt":"2023-11-29T16:28:29","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17931"},"modified":"2023-11-29T16:39:24","modified_gmt":"2023-11-29T16:39:24","slug":"how-to-have-flax-seeds-in-winters-and-its-benefits","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/how-to-have-flax-seeds-in-winters-and-its-benefits\/","title":{"rendered":"How to have Flax seeds in winters and its benefits"},"content":{"rendered":"<p><strong><br\/><\/strong>Les graines de lin, \u00e9galement connues sous le nom de graines de lin, sont un ingr\u00e9dient polyvalent qui peut \u00eatre ajout\u00e9 \u00e0 de nombreuses recettes.\u00a0Ils sont riches en fibres, en om\u00e9ga-3 et en graisses saines.\u00a0\u00a0Voici quelques fa\u00e7ons de manger des graines de lin :\u00a0<mark>Flaxseed tea, Roast flaxseeds, Flaxseeds and yogurt, Flaxseeds smoothie, Flaxseed drink<\/mark>.<\/p> <p><strong>Une portion de 3 cuill\u00e8res \u00e0 soupe de graines de lin contient\u00a0:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Omega-3&nbsp;(ALA) 6,338mg<\/li><li>Fiber&nbsp;8g<\/li><li>Protein&nbsp;6g<\/li><li>Vitamin B1&nbsp;31% RDA<\/li><li>Manganese&nbsp;35% RDA<\/li><li>Magnesium&nbsp;30% RDA<\/li><li>Phosphorus&nbsp;19% RDA<\/li><li>Selenium&nbsp;10% RDA<\/li><li>Also, flaxseeds contain a good amount of vitamin B6, Iron, potassium, copper and zinc<\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/photo\/msid-80909264\/80909264.jpg\" alt=\"\"\/><\/figure> <p>Tout le monde aime avoir un corps sain et une belle peau. Parce que la personnalit\u00e9 ext\u00e9rieure est tout aussi importante que la force int\u00e9rieure. Tout ce qui se passe \u00e0 l\u2019int\u00e9rieur de notre corps, cela se refl\u00e8te s\u00fbrement \u00e0 l\u2019ext\u00e9rieur de notre corps, il est donc n\u00e9cessaire de surveiller de pr\u00e8s ce que nous mangeons et buvons, si nous voulons avoir un corps sain et une belle peau. Aujourd\u2019hui, je vais partager les bienfaits pour la sant\u00e9 et la beaut\u00e9 de la consommation de graines de lin.<\/p> <h2 class=\"wp-block-heading\"><strong>Avantages des graines de lin :<\/strong><\/h2> <ol class=\"wp-block-list\"><li><strong>omega-3 fatty acid :&nbsp;<\/strong>Flax seeds are high in omega-3 fatty acid, which is not only good for our heart and diabetic patients. omega-3 fatty acids may lead to smoother, younger-looking skin with a visible reduction in inflammatory skin conditions like acne and psoriasis.<\/li><li><strong>Lignans&nbsp;<\/strong>are a rich source of estrogen, antioxidant and fiber that help in regulating hormone levels and supporting immune system.<\/li><li><strong>High in fiber&nbsp;<\/strong>Flax seeds are high source of fiber that includes both soluble and insoluble type. This is beneficial for heart health as it helps in reducing cholesterol level and blood pressure. The high fiber content makes you feel full for long hours and puts a halt to irregular food cravings.<\/li><\/ol> <p><strong>Comment manger les graines de lin\u00a0:<\/strong><\/p> <p>En g\u00e9n\u00e9ral, il est recommand\u00e9 de consommer les graines de lin sous forme moulue ou en poudre. Une demi-cuill\u00e8re de graines de lin avec de l\u2019eau aide votre syst\u00e8me digestif \u00e0 bien fonctionner. Vous pouvez avoir des graines de lin avec du lait caill\u00e9, de la salade ou m\u00eame des sandwichs. Certaines personnes aiment les avoir avec des aliments cuits au four. L\u2019hiver est le meilleur moment pour les inclure dans l\u2019alimentation, car ils garderont le corps au chaud en plus d\u2019offrir de nombreux avantages pour la sant\u00e9 et la beaut\u00e9.<\/p> <p>Les personnes qui souffrent de constipation ou de selles irritables devraient consulter leur m\u00e9decin avant de les inclure dans leur alimentation. De plus, les graines de lin g\u00e9n\u00e8rent de la chaleur dans le corps, il est donc risqu\u00e9 de les manger en \u00e9t\u00e9 ou en 1<sup>st<\/sup>&nbsp;Trimestre ou grossesse. Les graines de lin sont une source id\u00e9ale d\u2019acides gras om\u00e9ga 3 pour les v\u00e9g\u00e9tariens. Donc, pour un \u00eatre normal, l\u2019hiver est le bon moment pour inclure les graines de lin dans votre alimentation.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcTvDJKpw3SpK-RobiFlSVfLaPcK4h-u39aUXqw9U_h7z_mg-9fUf6K5TYG8MipwvMfQpEs&amp;usqp=CAU\" alt=\"\"\/><\/figure> <p><strong>Quelle est la bonne fa\u00e7on de consommer les graines de lin : crues ou torr\u00e9fi\u00e9es ?<\/strong><\/p> <p>Les graines de lin, r\u00e9put\u00e9es pour \u00eatre un concentr\u00e9 de nutrition, devraient de loin \u00eatre torr\u00e9fi\u00e9es avant d\u2019\u00eatre consomm\u00e9es. Les consommer sous leur forme brute et \u00e0 l\u2019\u00e9tat non transform\u00e9 peut pr\u00e9senter un risque en raison de la pr\u00e9sence de certaines toxines nocives. Cependant, si vous vous engagez \u00e0 les consommer sous forme brute, il existe un moyen s\u00fbr tel que :&nbsp;<br\/>&#8211; En broyant les graines de lin et en les m\u00e9langeant avec de l\u2019eau, il lib\u00e8re toutes les fibres solubles dans l\u2019eau qu\u2019elles contiennent, formant une consistance g\u00e9latineuse.<br\/><br\/>\u2014 Pour obtenir les avantages nutritionnels des graines de lin, on peut \u00e9galement opter pour l\u2019huile de graines de lin comme alternative \u00e0 l\u2019huile de cuisson normale.&nbsp;<br\/><br\/>&#8211; Disperser les graines de lin dans vos c\u00e9r\u00e9ales, votre soupe ou votre yogourt du matin est une autre fa\u00e7on de les inclure dans vos repas.&nbsp;<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/many-health-benefits-of-flaxseed-722x406.jpg?sfvrsn=78c0f6c1_1\" alt=\"\"\/><\/figure> <p><strong>Quelles sont les \u00e9tapes pour pr\u00e9parer les graines de lin ?<\/strong><\/p> <p>Lorsque vous essayez de torr\u00e9fier les graines de lin, assurez-vous qu\u2019elles sont propres et exemptes de toute impuret\u00e9. Mettez-les&nbsp; dans une po\u00eale \u00e0 feu moyen et faites-les r\u00f4tir pendant environ 5 minutes en remuant constamment. Si vous choisissez d\u2019utiliser un micro-ondes, faites-les r\u00f4tir pendant 6 minutes \u00e0 des temp\u00e9ratures d\u2019environ 180-190 degr\u00e9s. Une fois pr\u00e9par\u00e9s, laissez-les refroidir et vous pourrez les r\u00e9jouir \u00e0 votre aise. Le meilleur moment pour les savourer est de les prendre au petit-d\u00e9jeuner.<\/p> <p><strong>Comment incorporer les graines de lin dans vos repas ?<\/strong><\/p> <p>Essayez d\u2019exp\u00e9rimenter des recettes saines de graines de lin pour rendre vos repas plus nutritifs. On peut inclure des graines de lin sous forme de poudre dans des smoothies, des soupes et des ra\u00efta, ou m\u00eame les utiliser pour remplacer l\u2019huile de vinaigrette par de l\u2019huile de lin. L\u2019abondance en acides gras om\u00e9ga-3 et om\u00e9ga-6 dans les graines de lin constitue un \u00e9lixir protecteur pour votre corps, prot\u00e9geant vos cellules de plusieurs types de dommages.<br\/><br\/>Commencez votre journ\u00e9e avec une dose nutritive de lin en l\u2019incluant \u00e0 vos produits habituels pour le petit-d\u00e9jeuner, tels que les c\u00e9r\u00e9ales prot\u00e9in\u00e9es, le porridge ainsi que les omelettes.<\/p> <p><strong>Vous pouvez \u00e9galement ajouter des graines de lin \u00e0 :<\/strong>&nbsp;Aliments cuits au four, Flocons d\u2019avoine, C\u00e9r\u00e9ales, P\u00e2te \u00e0 cr\u00eapes, Burgers v\u00e9g\u00e9tariens faits maison, Flocons d\u2019avoine, Rotis, Sabzi, Salade, Pain.&nbsp;<\/p> <p>Pour tirer le meilleur parti des graines de lin, vous pouvez les faire tremper dans l\u2019eau avant de les ajouter \u00e0 vos repas.\u00a0Vous pouvez \u00e9galement les broyer en poudre.<\/p> <h3 class=\"wp-block-heading\"><strong>Avantages pour la sant\u00e9 de la graine de lin<\/strong><\/h3> <ol class=\"wp-block-list\"><li>High in Phytochemicals and Antioxidants:<\/li><li>Cancer Prevention<\/li><li>Digestion Improvision<\/li><li>Prevent Cardiovascular diseases<\/li><li>Control High Cholesterol<\/li><li>Reduce Diabetes<\/li><li>Fight Inflammation<\/li><li>Reduces Hot Flashes<\/li><\/ol> <p><strong>Les graines de lin sont une grande source d\u2019acides gras om\u00e9ga 3 qui am\u00e9liorent les cheveux et la peau.<\/strong><\/p> <ol class=\"wp-block-list\" start=\"9\"><li><strong>High in Antioxidants (Lignans)&nbsp;:<\/strong>&nbsp;The lignans present in flaxseeds improve the appearance of the skin by reducing the levels of DHT in the body.<\/li><li><strong>Wounds Healing :<\/strong>&nbsp;Flax Seed consumption minimize skin irritation, rashes, inflammation and redness. It also shrinks the possibility of acne, dermatitis and psoriasis.<\/li><li><strong>Skin conditioning &amp; moisturizing:<\/strong>&nbsp;The essential fatty acids in flaxseed keep the skin hydrated and moisturized. Regular intake of flaxseeds increases the body\u2019s natural oil production, keeping the skin baby soft<\/li><li><strong>Prevent Skin Cancer :&nbsp;<\/strong>Researchers have found that a diet rich in flaxseeds may protect the skin tissues from radiation, significantly reduce skin damage after sun exposure. The antioxidants present in flaxseeds fight the free radicals, preventing skin cancer.<\/li><li><strong>Acne Control :<\/strong>&nbsp;Sebum, am oil substance produce by flaxseeds prevent the onset of acne by just consuming 1-2 table spoon of flaxseed daily.<\/li><li><strong>Scrub :<\/strong>&nbsp;Mix Flax seed with yoghurt, honey scrub it for 10 minutes and wash off will gives you silky smooth skin and rejuvenates you skin cells.<\/li><\/ol> <p><strong>Les graines de lin regorgent de nutriments comme les prot\u00e9ines, le calcium, le zinc, le magn\u00e9sium, le fer et les acides gras om\u00e9ga 3, qui sont n\u00e9cessaires \u00e0 la croissance de vos cheveux. Une dose quotidienne de graines de lin peut rendre vos cheveux sains, vibrants et forts.<\/strong><\/p> <ol class=\"wp-block-list\" start=\"15\"><li><strong>Prevents Hair Breakage :<\/strong>&nbsp;Consumption of omega 3 fatty acids increase hair\u2019s elasticity which makes less prone to hair breakage and endows you with stronger hair.&nbsp;<\/li><li><strong>Dandruff control :<\/strong>&nbsp;The anti-inflammatory properties of flaxseeds reduce the possibility of dandruff, eczema and other scalp conditions.&nbsp;<\/li><li><strong>Reducing hypertension :<\/strong>&nbsp;Consumption of omega 3 fatty acids, and other nutritious values in flaxseeds result in reduced hypertension.&nbsp;<\/li><li><strong>Prevents Cicatricial alopecia :<\/strong>&nbsp;Including flaxseeds in your diet can help to ameliorate several hair conditions. The anti-inflammatory properties of flaxseeds prevent cicatricial alopecia, a permanent hair loss condition. Cicatricial alopecia damages the hair follicles severely, preventing the growth of healthy hair.&nbsp;<\/li><li><strong>Prevents Male Baldness :<\/strong>&nbsp;The alpha linolenic acid in flaxseeds inhibits 5 alpha reductase, an enzyme that converts testosterone into Dihydrotestosterone (DHT). DHT shrinks the hair follicles, leading to baldness. The ALA, linolenic acid and oleic acid in flaxseeds are used as natural remedies to treat male baldness. It also prevents hair loss due to Telogen effluvium.<\/li><\/ol> ","protected":false},"excerpt":{"rendered":"<p>Les graines de lin, \u00e9galement connues sous le nom de graines de lin, sont un ingr\u00e9dient polyvalent qui peut \u00eatre 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