ታዲያስ ልዩ እባላለሁ። የስነ ምግብ ባለሙያ ነኝ። ዛሬ ስለተልባ ይዤ መጥቻለሁ። All the videos, songs, images, and graphics used in the video belong to their respective owners and I or this channel does not claim any right over them አመሰግናለሁ
ተልባ ለጤናችን ዘርፈ ብዙ ጥቅም አለው(Parikh et al., 2019)። ብዙ የጤና ባለሙያዎችም ይህንን ሀሳብ በሰፊው አስረድተውናል። ነገር ግን ምን ያህል መጠቀም እንዳለብን ብዙ መረጃ የለም። ስለዚህ ይህንን ክፍተት ለመሙላትና ለመጥቀም በቪድዮ የተናገርኩትን ነጥብ በፅሁፍ መልክ ከነማስረጃዎቹ የተጠቀምኳቸውን ጥናታዊ ፅሁፎችን ጨምሮ አስቀምጭያለሁ። በትዕግስት እንዲያነቡ ጋብዞታለሁ። 1. የተልባ ጠቀሜታ ጤናማ ያልሆነ ውፍረትን ያስተካክላል (Yari et al., 2022), ደም ግፊትን ለመቆጣጠር(Toulabi et al., 2022), ስኳርን ለመቆጣጠር (Moreira et al., 2022; Villarreal-Renteria et al., 2022; Zhu et al., 2020), ኮሎስትሮል ለማስተካከል(Schoeneck & Iggman, 2021; Toulabi et al., 2022), Inflammation እንዳይፈጠር ለመከላከል(Yari et al., 2022) 2. የተፈጨ ተልባ እና ሰያናይድ (cyanide) 2.1. የተፈጨ ተልባ ሰውነታችን ሲጠቀመው cyanide የተባለ መርዝ ያመነጫል (Abraham et al., 2016; Chadha et al., 1995; Cressey et al., 2013; Rosling, 1993) 2.2. Cyanide ተልባ ውስጥ ብቻ ሳይሆን ሌሎች ምግቦች እንደሚገኝ(Cressey et al., 2013) cyanide ተልባ በመቀቀል ሙሉ ለሙሉ ሊጠፋ እንደሚችል እሳት ላይ ስናምሰው ግን መሉ ለሙሉ እንደማይጠፋ ሚያመለክት(Chadha et al., 1995; Feng et al., 2003; Hongzhi Yang et al., 2004) 2.3. ሰውነታችን cyanide መርዝ እነዳይፈጠር የሚያደርግ enzyme እንዳለው ግን ከዛም ሊያልፍ እንደሚችል(Abraham et al., 2016; Zuk et al., 2020) 2.4. በብዛት ከተመገብነው ሰውነታችንን ሊመርዝ እንደሚችልና ጤና መታወክ እንደሚያመጣ(Abraham et al., 2016; Cyanide in flaxseed, n.d.; EFSA et al., 2019) 2.5. ይህን cyanide ከተልባ ላይ ለመለየት ሚደረጉ ዘዴዎች(Dusica et al., 2012; Feng et al., 2003; Huang et al., 2023; Wu et al., 2012) 3. በቀን ምን ያህል መውሰድ ይኖርብናል? 3.1. አዘውትረን በየቀኑ ምንጠቀም 1-2 ሾርባ ማንኪያ የተፈጨ ተልባ(ለአዋቂወች) እንደሚመከር(Cyanide in flaxseed, n.d.; EFSA et al., 2019; FAO/WHO :2011 : Rome & World Health Organization, 2012) “ታሞ ከመማቀቅ አስቀድሞ መጠንቀቅ” እንዲሉ 3.2. ለልጆች ባንሰጣቸው ነገር ግን ዳቦ oats porridge ና ሌሎች ላይ በጥቂት ሚደረገውን መውሰድ እንደሚችሉ(Cyanide in flaxseed, n.d.; EFSA et al., 2019) 3.3. ተጨማሪ ጥናት እስኪደረግ ሰዎች በተባለው መጠን እንዲመገቡ(EFSA et al., 2019) በዚህ ዙሪያ አዲስ መረጃ እንደሰማሁ ለእናንተ ማደርስ ይሆናል። በትግስት ስላነበቡ አመሰግናለሁ 1. Abraham, K., Buhrke, T., & Lampen, A. (2016). Bioavailability of cyanide after consumption of a single meal of foods containing high levels of cyanogenic glycosides: A crossover study in humans. Archives of Toxicology, 90(3), 559-574. 2. Chadha, R. K., Lawrence, J. F., & Ratnayake, W. M. N. (1995). Ion chromatographic determination of cyanide released from flaxseed under autohydrolysis conditions. Food Additives and Contaminants, 12(4), 527-533. 3. Cressey, P., Saunders, D., & Goodman, J. (2013). Cyanogenic glycosides in plant-based foods available in New Zealand. Food Additives & Contaminants: Part A, 30(11), 1946-1953. 4. Cyanide in flaxseed. (n.d.). [Gov]. Swedish food agency. www.livsmedelsverket.se/globalassets/publikationsdatabas/rapporter/2020/l-2020-nr-16-cyanogena-glykosider-i-livsmedel.pdf 5. Dusica, I., Bojana, K., Tea, B., Radmilo, C., Djuro, V., Jovanka, L., & Slavica, S. (2012). Effect of microwave heating on content of cyanogenic glycosides in linseed. Ratarstvo i Povrtarstvo, 49(1), 63-68. 6. EFSA Panel on Contaminants in the Food Chain (CONTAM), Schrenk, D., Bignami, M., Bodin, L., Chipman, J. K., del Mazo, J., Grasl‐Kraupp, B., Hogstrand, C., Hoogenboom, L. (Ron), Leblanc, J., Nebbia, C. S., Nielsen, E., Ntzani, E., Petersen, A., Sand, S., Vleminckx, C., Wallace, H., Benford, D., Brimer, L., … Schwerdtle, T. (2019). 7. Evaluation of the health risks related to the presence of cyanogenic glycosides in foods other than raw apricot kernels. EFSA Journal, 17(4). 8. Feng, D., Shen, Y., & Chavez, E. R. (2003). Effectiveness of different processing methods in reducing hydrogen cyanide content of flaxseed: Reduction of HCN content of flaxseed. Journal of the Science of Food and Agriculture, 83(8), 836-841. 9. Hongzhi Yang, Zhihuai Mao, & Hequn Tan. (2004). Determination and Removal Methods for Cyanogenic Glucoside in Flaxseed. 2004, Ottawa, Canada August 1 - 4, 2004. 10.Huang, C., Tse, T. J., Purdy, S. K., Chicilo, F., Shen, J., Meda, V., & Reaney, M. J. T. (2023). Depletion of cyanogenic glycosides in whole flaxseed via Lactobacillaceae fermentation. Food Chemistry, 403, 134441. 11. Joint FAO/WHO Expert Committee on Food Additives. Meeting (74th : 2011 : Rome, I., & World Health Organization. (2012). Safety evaluation of certain food additives and contaminants: Prepared by the Seventy fourth meeting of the Joint FAO/WHO Expert Committee on Food Additives (JECFA). 12. Moreira, F. D., Reis, C. E. G., Welker, A. F., & Gallassi, A. D. (2022). Acute Flaxseed Intake Reduces Postprandial Glycemia in Subjects with Type 2 Diabetes: A Randomized Crossover Clinical Trial. Nutrients, 14(18), 3736. 13. Parikh, M., Maddaford, T. G., Austria, J. A., Aliani, M., Netticadan, T., & Pierce, G. N. (2019). Dietary Flaxseed as a Strategy for Improving Human Health. Nutrients, 11(5), 1171. 14. Rosling, H. (1993). Cyanide exposure from linseed. The Lancet, 341(8838), 177. 15. Schoeneck, M., & Iggman, D. (2021). The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials. Nutrition, Metabolism and Cardiovascular Diseases, 31(5), 1325-1338. 16. Toulabi, T., Yarahmadi, M., Goudarzi, F., Ebrahimzadeh, F., Momenizadeh, A., & Yarahmadi, S. (2022). Effects of flaxseed on blood pressure, body mass index, and total cholesterol in hypertensive patients: A randomized clinical trial. EXPLORE, 18(4), 438-445. 17. Villarreal-Renteria, A. I., Herrera-Echauri, D. D., Rodríguez-Rocha, N. P., Zuñiga, L. Y., Muñoz-Valle, J. F., García-Arellano, S., Bernal-Orozco, M. F., & Macedo-Ojeda, G. (2022). Effect of flaxseed (Linum usitatissimum) supplementation on glycemic control and insulin resistance in prediabetes and type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials. Complementary Therapies in Medicine, 70, 102852. 18. Wu, C.-F., Xu, X.-M., Huang, S.-H., Deng, M.-C., Feng, A.-J., Peng, J., Yuan, J.-P., & Wang, J.-H. (2012). An efficient fermentation method for the degradation of cyanogenic glycosides in flaxseed. Food Additives & Contaminants: Part A, 29(7), 1085-1091. 19.Yari, Z., Rahimlou, M., Poustchi, H., & Hekmatdoost, A. (2022). Flaxseed supplementation improves anthropometric measurements, metabolic, and inflammatory biomarkers in overweight and obese adults. International Journal for Vitamin and Nutrition Research, 92(3-4), 161-168. 20. Zhu, L., Sha, L., Li, K., Wang, Z., Wang, T., Li, Y., Liu, P., Dong, X., Dong, Y., Zhang, X., & Wang, H. (2020). Dietary flaxseed oil rich in omega-3 suppresses severity of type 2 diabetes mellitus via anti-inflammation and modulating gut microbiota in rats. Lipids in Health and Disease, 19(1), 20. 21. Zuk, M., Pelc, K., Szperlik, J., Sawula, A., & Szopa, J. (2020). Metabolism of the Cyanogenic Glucosides in Developing Flax: Metabolic Analysis, and Expression Pattern of Genes. Metabolites, 10(7), 288.
Thank you for taking your time to comment. I have no intention to confuse anyone. I believe i have made clear statments through the videos and the comments. If things are not clear, I can explain it here. Thank you for pointing this out. The informations are from different studies. የተፈጨ ተልባ ሰውነታችን ሲጠቀመው ሳናይድ የተባለ መርዝ release ያደርጋል። የተፈጨ ተልባን በብዛት ስንመገብ መርዝነቱም ስለሚበዛ ለተለያየ የጤና እክል ያደርጋል። በበለጠ ደግሞ የመርዛማነቱ ስጋት መጠኑ እስኪታወቅ ድረስ EFSA (European food standards authority) እንደሚመክረው 1-2 ሾርባ ማንኪያ የተፈጨ ተልባ safe መጠን ነው ብለው አስቀምጠውቷል። አሁን ተልባ በዙ ሰው እየተጠቀመው ስለሆነና የተልባ ፍትፍት ስለምንመገብ መጠኑን በልክ እንድናደርግ ለማሳሰብ ለማካፈል ነው። ቀጥሎ ለማቀርባቸው የማስረዳት አቅሜን በበለጠ ሁኔታ አሻሽዬ ለመቅረብ ሞክራለሁ።
Flex seed is amazing! Just make sure it is organic!!! Sometimes copying from America health RU-vidr is not helpful for Ethiopians diet The crops does grow in the same process, sometimes that is why they say it is not good.
True flax seed is amazing. I didnt interpret from other youtubers, i have researched and concluded we should all use it in moderation. you can read the resources i have used pinned in the comments. Our mothers fathers used to prepare flaxseed carefully in different way so we should all be conscious of our intake.
