{"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\/tr\/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>Keten tohumu olarak da bilinen keten tohumu, bir\u00e7ok tarife eklenebilen \u00e7ok y\u00f6nl\u00fc bir bile\u015fendir.\u00a0Lif, omega-3 ve sa\u011fl\u0131kl\u0131 ya\u011flar bak\u0131m\u0131ndan y\u00fcksektirler.\u00a0\u00a0\u0130\u015fte keten tohumu yemenin baz\u0131 yollar\u0131:\u00a0<mark>Flaxseed tea, Roast flaxseeds, Flaxseeds and yogurt, Flaxseeds smoothie, Flaxseed drink<\/mark>.<\/p> <p><strong>3 \u00e7orba ka\u015f\u0131\u011f\u0131 porsiyon keten tohumu \u015funlar\u0131 i\u00e7erir:<\/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>Herkes sa\u011fl\u0131kl\u0131 bir v\u00fccuda ve g\u00fczel bir cilde sahip olmay\u0131 sever. \u00c7\u00fcnk\u00fc d\u0131\u015f ki\u015filik, i\u00e7sel g\u00fc\u00e7ten e\u015fit derecede \u00f6nemlidir. V\u00fccudumuzun i\u00e7ine ne girerse girsin, kesinlikle v\u00fccudumuzdan d\u0131\u015far\u0131 yans\u0131r, bu y\u00fczden sa\u011fl\u0131kl\u0131 bir v\u00fccuda ve g\u00fczel bir cilde sahip olmak istiyorsak, ne yedi\u011fimizi ve i\u00e7ti\u011fimizi yak\u0131ndan izlemek gerekir. Bug\u00fcn keten tohumu yemenin sa\u011fl\u0131\u011fa ve g\u00fczelli\u011fe faydalar\u0131n\u0131 payla\u015faca\u011f\u0131m.<\/p> <h2 class=\"wp-block-heading\"><strong>Keten Tohumunun Faydalar\u0131:<\/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>Keten tohumu nas\u0131l yenir:<\/strong><\/p> <p>Genellikle keten tohumunun \u00f6\u011f\u00fct\u00fclm\u00fc\u015f veya toz halinde yenmesi tavsiye edilir. Yar\u0131m ka\u015f\u0131k su ile keten tohumu sindirim sisteminizin iyi \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 olur. Keten tohumunu lor, salata ve hatta sandvi\u00e7 ile yiyebilirsiniz. Baz\u0131 insanlar onlar\u0131 pi\u015fmi\u015f yiyeceklerle yemeyi sever. K\u0131\u015f, \u00e7ok say\u0131da sa\u011fl\u0131kl\u0131 ve g\u00fczellik yarar\u0131 sa\u011flaman\u0131n yan\u0131 s\u0131ra v\u00fccudu s\u0131cak tutacaklar\u0131 i\u00e7in onlar\u0131 diyete dahil etmek i\u00e7in en iyi zamand\u0131r.<\/p> <p>Kab\u0131zl\u0131k veya irritabl ba\u011f\u0131rsak hareketinden muzdarip ki\u015filer, diyete dahil etmeden \u00f6nce doktorlar\u0131na dan\u0131\u015fmal\u0131d\u0131r. Ayr\u0131ca, keten tohumu v\u00fccutta \u0131s\u0131 \u00fcretir, bu nedenle yaz mevsiminde veya 1<sup>st<\/sup>&nbsp;\u00dc\u00e7 ayl\u0131k d\u00f6nem veya hamilelik. Keten tohumu, vejetaryenler i\u00e7in ideal bir omega 3 ya\u011f asidi kayna\u011f\u0131d\u0131r. Bu nedenle, normal bir varl\u0131k i\u00e7in k\u0131\u015f, keten tohumunu diyetinize dahil etmek i\u00e7in do\u011fru zamand\u0131r.<\/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>Keten Tohumu T\u00fcketmenin Do\u011fru Yolu Nedir: \u00c7i\u011f mi Kavrulmu\u015f mu?<\/strong><\/p> <p>Beslenmenin g\u00fc\u00e7 merkezi olarak bilinen keten tohumu, al\u0131nmadan \u00f6nce kavrulmay\u0131 tercih etmelidir. Bunlar\u0131 ham halde ve i\u015flenmemi\u015f halde t\u00fcketmek, baz\u0131 zararl\u0131 toksinlerin varl\u0131\u011f\u0131 nedeniyle risk olu\u015fturabilir. Bununla birlikte, bunlar\u0131 ham bi\u00e7imde t\u00fcketmeye kararl\u0131ysan\u0131z, a\u015fa\u011f\u0131dakiler gibi g\u00fcvenli bir yol vard\u0131r:&nbsp;<br\/>\u2014 Keten tohumlar\u0131n\u0131 \u00f6\u011f\u00fct\u00fcp suyla kar\u0131\u015ft\u0131rarak i\u00e7lerindeki suda \u00e7\u00f6z\u00fcn\u00fcr t\u00fcm lifleri serbest b\u0131rakarak jel k\u0131vam\u0131nda bir k\u0131vam olu\u015fturur.<br\/><br\/>\u2014 Keten tohumunun besinsel faydalar\u0131n\u0131 elde etmek i\u00e7in, normal yemeklik ya\u011fa alternatif olarak keten tohumu ya\u011f\u0131 da kullan\u0131labilir.&nbsp;<br\/><br\/>\u2014 Keten tohumlar\u0131n\u0131 sabah m\u0131s\u0131r gevre\u011finize, \u00e7orban\u0131za veya yo\u011furdunuza serpmek, onlar\u0131 yemeklerinize dahil etmenin ba\u015fka bir yoludur.&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>Keten Tohumu haz\u0131rlama ad\u0131mlar\u0131 nelerdir?<\/strong><\/p> <p>Keten tohumlar\u0131n\u0131 kavurmaya \u00e7al\u0131\u015f\u0131rken, temiz olduklar\u0131ndan ve herhangi bir kirlilikten uzak olduklar\u0131ndan emin olun. Orta ate\u015fte bir tencereye koyun&nbsp; ve s\u00fcrekli kar\u0131\u015ft\u0131rarak yakla\u015f\u0131k 5 dakika k\u0131zart\u0131n. Mikrodalga kullanmay\u0131 tercih ederseniz, 180-190 derece civar\u0131ndaki s\u0131cakl\u0131klarda 6 dakika k\u0131zart\u0131n. Haz\u0131rland\u0131ktan sonra so\u011fumalar\u0131na izin verin ve onlar\u0131 rahat bir \u015fekilde sevindirebilirsiniz. Onlar\u0131n tad\u0131n\u0131 \u00e7\u0131karmak i\u00e7in en iyi zaman kahvalt\u0131da yemektir.<\/p> <p><strong>Keten Tohumlar\u0131n\u0131 Yemeklerinize Dahil Etmenin Yollar\u0131?<\/strong><\/p> <p>Yemeklerinizi daha besleyici hale getirmek i\u00e7in sa\u011fl\u0131kl\u0131 keten tohumu tariflerini denemeye \u00e7al\u0131\u015f\u0131n. Keten tohumu toz halinde smoothie&#8217;lere, \u00e7orbalara ve raita&#8217;ya dahil edilebilir, hatta salata sosu ya\u011f\u0131n\u0131 keten ya\u011f\u0131 ile de\u011fi\u015ftirmek i\u00e7in kullan\u0131labilir. Keten tohumlar\u0131nda omega-3 ve omega-6 ya\u011f asitlerinde bol miktarda bulunmak, v\u00fccudunuz i\u00e7in koruyucu bir iksir sa\u011flar ve h\u00fccrelerinizi birden fazla hasar t\u00fcr\u00fcnden korur.<br\/><br\/>Protein gevrekleri, yulaf lapas\u0131 ve omlet gibi normal kahvalt\u0131 \u00f6\u011felerinize ekleyerek g\u00fcne besleyici bir dozda keten ile ba\u015flay\u0131n.<\/p> <p><strong>Ayr\u0131ca keten tohumu da ekleyebilirsiniz:<\/strong>&nbsp;Pi\u015fmi\u015f yiyecekler, Yulaf ezmesi, Tah\u0131llar, Krep hamuru, Ev yap\u0131m\u0131 sebzeli burgerler, Gecelik yulaf, Rotis, Sabzi, Salata, Ekmek.&nbsp;<\/p> <p>Keten tohumlar\u0131ndan en iyi beslenmeyi elde etmek i\u00e7in, onlar\u0131 yemeklerinize eklemeden \u00f6nce suya bat\u0131rabilirsiniz.\u00a0Bunlar\u0131 bir toz haline de getirebilirsiniz.<\/p> <h3 class=\"wp-block-heading\"><strong>Keten tohumunun sa\u011fl\u0131\u011fa faydalar\u0131<\/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>Keten tohumu, sa\u00e7\u0131 ve cildi iyile\u015ftiren b\u00fcy\u00fck omega 3 ya\u011f asitleri kayna\u011f\u0131d\u0131r.<\/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>Keten tohumu, sa\u00e7\u0131n\u0131z\u0131n b\u00fcy\u00fcmesi i\u00e7in gerekli olan protein, kalsiyum, \u00e7inko, magnezyum, demir ve omega 3 ya\u011f asitleri gibi besinlerle doludur. G\u00fcnl\u00fck bir keten tohumu dozu sa\u00e7\u0131n\u0131z\u0131 sa\u011fl\u0131kl\u0131, canl\u0131 ve g\u00fc\u00e7l\u00fc hale getirebilir.<\/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>Keten tohumu olarak da bilinen keten tohumu, bir\u00e7ok tarife eklenebilen \u00e7ok y\u00f6nl\u00fc bir bile\u015fendir.\u00a0Lif, omega-3 ve sa\u011fl\u0131kl\u0131 ya\u011flar bak\u0131m\u0131ndan y\u00fcksektirler.\u00a0\u00a0\u0130\u015fte [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":17953,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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