Izinzuzo zeziphuzo zembewu ye-chia nokuthi ungazifaka kanjani ekudleni kwakho

I-Las imbewu ye-chia Sekunesikhathi bezimisa njengesinye sezithako zenkanyezi kulabo abafuna a ukudla okunempilo ngaphandle kokudela ukunambitheka noma ubuciko ekhishini. Wonke umuntu ukhuluma ngokushintshashintsha kwayo ekudleni kwasekuseni, kuma-dessert, iziphuzo, ngisho nezindlela zokupheka ezinoshukela, kodwa kusenemibuzo eminingi mayelana ukuthi baneqhaza elingakanani empilweni nokuthi ungazihlanganisa kanjani kahle empilweni yansuku zonke. Uma uzwile "ngamanzi e-chia" adumile noma i-pudding eshanela inkundla yezokuxhumana, kodwa ufuna imininingwane ethembekile nenemininingwane, lapha uzothola umhlahlandlela oqondile.

Kulesi sihloko sihlolisisa Izinzuzo eziyinhloko zesiphuzo sembewu ye-chiaSihlaziya izingxenye zayo, sixoshe izinganekwane, sikunikeza izeluleko ezisebenzayo, futhi sikufundisa indlela yokusebenzisa ngokunenzuzo amandla ayo okudla okunomsoco. Lungela ukuthola ukuthi kungani i-chia isezindebeni zochwepheshe kanye nabathandi bokupheka abanempilo, nokuthi ungathola kanjani okuningi kulokhu kudla okunamandla okuncane kodwa okunamandla.

Ziyini imbewu ye-chia futhi zivelaphi?

La chia Yimbewu encane, edliwayo evela esitshalweni Sage, odabuka eMexico nasezifundeni zaseMelika Ephakathi. Nakuba ukukhuphuka kwayo njengokuthi "i-superfood" bekusanda kuqhathaniswa eYurophu, Impucuko yamaMayan nama-Aztec Sekuyiminyaka engaphezu kuka-3.000 beyisebenzisa njengengxenye eyisisekelo yokudla kwabo - kokubili ekuphekeni kokudla kanye namalungiselelo okwelapha nangokwesiko.

Emakhulwini eminyaka, futhi ikakhulukazi ngemva kokufika kwamakoloni aseYurophu, ukusetshenziswa kwe-chia kwashabalala, kwasuswa ezinye izilimo. Nokho, emashumini eminyaka amuva nje iphinde yavela ngenxa yokusabalala kwayo izinzuzo zokudla okunomsocoNamuhla, i-chia ingenye yembewu ebaluleke kakhulu kulabo abafuna ukuthuthukisa impilo yabo ngokudla kwabo kwansuku zonke.

Ukwakhiwa komsoco: Siqukethe ini isiphuzo sembewu ye-chia?

La isiphuzo se-chiaKungakhathaliseki ukuthi ulungiselela amanzi e-chia, ukuwaxuba abe ama-smoothie, noma ukuwangeza ekunyakazeni, igxilisa izithako ezisebenzayo zembewu futhi yenza kube lula ukumuncwa kwazo. Hlaziya ukubaluleka kwayo komsoco Kuyisihluthulelo sokuqonda ukuthi kungani kunconywa kakhulu.

• I-fiber yokudla: Phakathi kuka-34 no-40 amagremu ku-100 g yembewu, ikakhulukazi i-fiber encibilikayo, enesibopho sekhono layo lokwakha ijeli lapho ihlangana noketshezi.
• Iprotheni yemifino: Phakathi kuka-16 no-20 amagremu nge-100 g. Nakuba ingenalo inani elithile le-amino acid i-lysine, iqukethe wonke ama-amino acid ayi-9 abalulekile futhi ihlanganiswe ngokuphelele neminye imithombo yezitshalo.
• I-Omega-3 fatty acidsI-Chia iqukethe cishe i-17-20 g ye-polyunsaturated fatty acids nge-100 g, ikakhulukazi i-alpha-linolenic acid (ALA), kubalulekile empilweni yenhliziyo nemithambo yegazi.
• AmamineraliIcebile nge-calcium (kufika ku-630 mg/100g), i-magnesium (335 mg), i-phosphorus (860 mg), insimbi (7,7 mg), i-zinc ne-potassium (400 mg/100g), ukwedlula okunye ukudla kwezitshalo.
• Ama-antioxidants: Igqamisa ukuba khona kwezinhlanganisela ezifana ne-quercetin, i-caffeic acid, i-myricetin namanye ama-polyphenols, asiza ukuvikela ekucindezelekeni kwe-oxidative nokuguga ngaphambi kwesikhathi.
• Amavithamini: Lezo zeqembu B zihamba phambili, ikakhulukazi i-thiamine (B1), i-niacin (B3) ne-folic acid.

Kepha ama-kilojouleAmagremu ayi-100 embewu ahlinzeka phakathi kuka-490 no-486 kcal, kodwa inani elivamile lokusetshenziswa lizungeze amagremu angu-20-25 (cishe izipuni ezimbili), okunikeza umphumela wokusuthisa nonomsoco omaphakathi.

Izinzuzo eziyinhloko zezempilo zeziphuzo zembewu ye-chia

Ukusetshenziswa okuvamile kwe chia eziphuzweni noma izindlela zokupheka zenza kube lula ukufinyelela zonke izakhamzimba zayo futhi inikeza izinzuzo eziphathekayo ezindaweni ezahlukene zempilo:

1. Impilo yenhliziyo nemithambo yegazi kanye nokulawulwa kwe-cholesterol

Ngibonga wakho iphezulu ku-omega-3 fatty acids kanye ne-soluble fiber, i-chia isiza ukwehlisa amazinga e-cholesterol e-LDL (embi), ikhuthaza ukwanda kwe-cholesterol ye-HDL (enhle), futhi isiza ukugcina umfutho wegazi onempilo. Ukuba khona kwe-potassium ne-magnesium kunikeza ukuvikeleka okwengeziwe ohlelweni lokujikeleza kwegazi.

2. Ukulawulwa kokuhamba kwamathumbu kanye nokuphila kahle kokugaya ukudla

La i-fiber encibilikayo equkethe i-chia iyakwazi ukumunca amanzi, ikhulise umthamo we-fecal bolus futhi ikhuthaze umsebenzi ofanele wamathumbu. Leli jeli elakheka lapho imbewu isinamanzi Kuyazuzisa kakhulu vimbela ukuqunjelwa futhi ukhuthaze i-microbiota yamathumbu enempilo. Isebenza futhi njenge-prebiotic yemvelo, ukondla amagciwane anenzuzo emathunjini.

3. Ukulawula isisindo kanye nomuzwa wokusutha

La isiphuzo se-chia Ngokushesha kudala umuzwa wokugcwala ngokumunca uketshezi nokwandisa esiswini, ukusiza yehlisa isifiso sokudla kanye nokusetshenziswa kwe-caloric usuku lonke. Lo mphumela osuthisayo uwukuthi ilungele labo abafuna ukunciphisa umzimba noma ulawule ukudla phakathi kokudla. Amaklinikhi e-Estudios babonise a Ubuhlobo obuqondile phakathi kokusetshenziswa kwe-chia nokuncipha kwesisindo somzimba kubantu abakhuluphele ngokweqile nabakhuluphele.

4. Impilo yamathambo nemisipha

La I-Chia icebile ikakhulukazi ku-calcium, i-phosphorus ne-magnesium, amaminerali abalulekile ekuthuthukiseni nasekuvikeleni amathambo namazinyo, ngaphezu kokuhlinzeka amaprotheni yemifino ukuze kugcinwe imisipha nokuvuselela. Iwumthombo omuhle kakhulu we-calcium ongewona owobisi, ilungele kakhulu imifino noma abantu abangabekezeleli i-lactose.

5. Ukuvimbela ukuguga nokuvikelwa ezifweni

La ukuhlushwa okuphezulu kwama-antioxidants in chia kuyisihluthulelo ukulwa nama-radicals wamahhala, ukunciphisa ukucindezeleka okwenziwe nge-oxidative futhi zivikele ezifweni ezingamahlalakhona, njengesifo sikashukela, umdlavuza, isifo senhliziyo, nezifo ze-neurodegenerative. Iphinde iqinise umsebenzi wokuzivikela komzimba futhi isize ukugcina isikhumba esinempilo, izinwele, nezinzipho.

6. Ukulawulwa kweglucose kanye nokusabela kwe-insulin

Ngokwenza amajeli e-viscous, ama- I-Chia ibambezela ukumuncwa kwama-carbohydrate, esiza lawula ukukhuphuka kweglucose yegazi ngemva kokudla, ukugwema ukwanda okungazelelwe futhi kukwenze kube ukudla okuthakazelisayo ikakhulukazi kubantu abanako isifo sikashukela noma ukumelana ne-insulin.

7. Amandla emvelo okulwa nokuvuvukala

Inhlanganisela ye-omega-3 ne-phenolic compounds yenza i- U-Chia ungumlingani wokulwa nokuvuvukala okungapheli futhi uthuthukise inhlalakahle jikelele yomzimba. Umphumela wayo wokulwa nokuvuvukala Kuyazuzisa amalunga, uhlelo lwenhliziyo nemithambo yegazi kanye nezinqubo zokugaya ukudla.

Ungasilungiselela kanjani kahle isiphuzo sembewu ye-chia?

Indlela ethandwa kakhulu yi- amanzi e-chia, kodwa kunezinye izindlela zokulungiselela isiphuzo futhi usebenzise yonke imiphumela yaso:

Amanzi e-chia ayisisekelo

• Hlanganisa okukodwa isipuni sembewu ye-chia (10-12 g) ingilazi yamanzi (250 ml).
• Govuza kahle ukuze ugweme ukunamathela futhi uyiyeke iphumule phakathi Imizuzu engu-10 no-20. Imbewu izokwakha ijeli yemvelo.
• Ungangeza ukuthinta kwelamula, i-lime noma uju ukuze uthole ukunambitheka.

Iziphuzo zamandla kanye nokunyakazisa

• Faka i-chia in izithelo ze-smoothies, ama-smoothies aluhlaza noma ubisi olusekelwe esitshalweni. Vele ufake isipuni sembewu bese uziyeka zihlale zize zithele amanzi. Ungakwazi futhi sebenzisa i-ground chia ukuze kube nokuthungwa okushelelayo.
• Umphumela uba isiphuzo esanelisayo, esisha esigcwele i-fiber, amaprotheni, namaminerali.

I-Chia infusions kanye netiye ezibandayo

• Engeza isipuni se-chia etiyeni lakho elipholile elipholile noma ukuthela, gqugquzela, futhi uliyeke lihlale kuze kube yilapho i-chia yakha ijeli yayo eyisici.

Imibono nezindlela zokupheka zokufaka i-chia ekudleni kwakho kwansuku zonke

La inzuzo enkulu ye-chia Kuyi-flavour yayo engathathi hlangothi kanye nekhono layo lokukwenza ukuzivumelanisa namalungiselelo amnandi namnandi:

• I-Chia pudding: Hlanganisa izipuni ezi-3 zembewu enkomishini yobisi (isilwane noma imifino) bese uyiyeka ihlale esiqandisini ubusuku bonke. Ekuseni uzoba nesidlo sasekuseni esinokhilimu lapho ungakwazi ukwengeza izithelo ezintsha, amantongomane, i-cocoa noma isinamoni.
• Ku-yogurt noma i-oatmeal: Faka i-spoonful ye-chia ekudleni kwakho kwasekuseni nge-yogurt, i-muesli noma i-oatmeal. Inikeza ukuthungwa, i-fiber kanye nemisoco eyengeziwe.
• Njengokuqina kwemvelo: Sebenzisa i-ground chia ukujiyisa isobho, izitshulu noma amasoso ngaphandle kokwengeza ama-calories engeziwe, uzuze ukuthungwa okumnandi kakhulu.
• Esinkwa, ikhekhe noma inhlama ye-cookie: Faka imbewu ye-chia, egcwele noma egayiwe, ekubhakeni nasekuphekeni kwekhekhe. Zenyusa inani lokudla okunomsoco futhi uthuthukise ukuthungwa.
• Ku-tortilla yemifino kanye nama-battersHlanganisa i-ground chia namanzi ukuze ubeke amaqanda endaweni yokupheka ye-vegan. Ngeqanda ngalinye, sebenzisa isipuni esingu-1 se-ground chia nezipuni ezi-3 zamanzi.
• Emasaladi nasezitsheniFafaza imbewu yonke phezulu ukuze uthinteke futhi ukhuphule okuqukethwe kwamaminerali kanye ne-antioxidant.
• Amabha wamandla enziwe ekhaya: Engeza i-chia ekulandeleni izingxube, i-oats, nesithelo esomisiwe ukuze wenze imigoqo yemvelo noma amabhola wamandla.
• Ijeli ye-Chia: Vumela izipuni ezimbalwa zembewu zihlale emanzini ukuze wenze ijeli engasetshenziswa kuma-dessert, ama-smoothies, noma njengesisekelo sezinye izindlela zokupheka.

Amathiphu okuthola okuningi ku-chia

Ukuze uthole inzuzo enkulu ku- imbewu ye-chia y gwema ukungakhululeki, gcina lawa macebiso engqondweni:

• Gcoba imbewu ngaphambi kokuwadla, ngoba ngale ndlela kugaywe kangcono, izakhi ziyakhululwa futhi kwakheka ijeli lesici.
• Phuza uketshezi olwanele Uma ufaka i-chia ekudleni kwakho, ukuyivimbela ekumunceni amanzi omzimba futhi ibangele ukungakhululeki kokugaya ukudla.
• Qala ngamanani amancane Uma ungajwayele ukudla i-fiber eningi, ukuze umzimba wakho ukwazi ukuzivumelanisa nezimo kancane kancane.
• Ungakwazi ukugaya i-chia Uma ufuna ukusebenzisa ngokugcwele i-omega-3, ikakhulukazi uma uyidla yomile noma uyengeza kufulawa.
• Gcina imbewu njalo endaweni eyomile, epholile kude nokukhanya kwelanga ukuvimbela ukuthi bangahambi.

Inani elinconyiwe nezinyathelo zokuphepha lapho udla i-chia

Ochwepheshe abaningi batusa ukudla phakathi 20 no-25 amagremu we-chia ngosuku (okulingana nezipuni ezimbili). Lesi samba siqinisekisa a Umthombo omuhle we-fiber, i-omega-3, amaminerali nama-antioxidants ngaphandle kwengozi yokweqisa.

Uma ungakaze uthathe i-chia, qala nge-isipuni ngosuku futhi kancane kancane wandise ukuze ugweme ukungahambi kahle kokugaya ngenxa okuqukethwe kwe-fiber ephezuluKhumbula ukuthi, njenganoma yikuphi ukudla, ukusetshenziswa ngokweqile kungabangela igesi, ukuqunjelwa, noma ngisho nokuqunjelwa uma kungahambisani noketshezi olwanele.

Ezimweni ezithile, njengabantu abane ukudla komzimba noma ngaphansi kwemithi ye-anticoagulant, kungakuhle ukuthi uthintane nodokotela ngaphambi kokufaka i-chia njalo, ngoba inezindawo ze-anticoagulant futhi, nakuba ukungezwani komzimba kungavamile, kungenzeka kwabanye abantu.

Inganekwane… nemibuzo evame ukubuzwa mayelana ne-chia nokusetshenziswa kwayo eziphuzweni

Ingabe i-chia iyi-superfood eyisimangaliso ngempela? Kungelinye lamagama asetshenziswe ngokweqile eminyakeni yamuva, kodwa kubalulekile ukuqonda ukuthi akukho ukudla kukodwa okwenza izimangaliso noma okwelapha izifo. I-Chia igqama ngokuminyana kwayo okunomsoco kanye nokwengeza izinzuzo eziningi ngaphakathi kohlaka lokudla okuhlukahlukene nokunokulinganisela.

Abanye bakholelwa ukuthi i-chia iyakhuluphala, kodwa Ngokuphambene nalokho: Amandla ayo asuthisayo kanye nenkomba ephansi ye-glycemic yenza kube umngane walabo abafuna ukulawula noma ukunciphisa umzimba. Inikeza ama-calories, kunjalo, kodwa ku amanani aphakathi nendawo kanye nephrofayili yezokudla okunomsoco.

Omunye umbuzo ojwayelekile ukuthi kufanele yini idliwe iluhlaza noma icwile. Zombili izinketho ezisebenzayo, kodwa ukwenza lula ukugaya nokwandisa ukumuncwa kwezakhi,kungcono ukucwilisa. Ngale ndlela, sisebenzisa umphumela we-gelling, osiza ukukhuthaza ukusutha nokulawula ukuhamba kwamathumbu.

I-Chia kanye ne-hydration yomzimba

Inzuzo eyaziwa kancane ye chia esiphuzweni ngeyakho ikhono lokufaka isandla ku-hydration. Imbewu ingamunca kuze kube izikhathi ezingu-12 isisindo sazo emanzini, ukuyikhulula kancane kancane emgudwini wokugaya ukudla, okusiza ukugcina ibhalansi yamanzi usuku lonke. Lokhu kuwusizo ikakhulukazi kubasubathi noma abantu abachayeka emazingeni okushisa aphezulu..

I-Chia ekuphekeni okumnandi namnandi: ugqozi lwaso sonke isikhathi

Abantu abaningi ngokwengeziwe bafuna izindlela zokudala hlanganisa i-chia ibe zokupheka ezimnandi nezinambithekayoNansi eminye imibono elula nesebenzayo:

• Isaladi lesithelo nge-chia neyogathi: Engeza imbewu ye-chia endishini yeyogathi yemvelo, uphake ngezithelo zonyaka, futhi uyivumele ihlale imizuzu embalwa.
• Ukuvuselela I-Green SmoothieHlanganisa isipinashi, ubhanana, amajikijolo abomvu, ubisi olusekelwe ezitshalweni kanye nesipuni se-chia.
• I-Chia pudding nemango neyogathi: Geza i-pulp yemango, hlanganisa ne-chia neyogathi yesiGreek, futhi uyiyeke iphole ize ithole ukuthungwa okunokhilimu.
• Amanzi kalamula nge-chia: Engeza ijusi kalamula, ushukela omncane noma isishukela semvelo, kanye nembewu ye-chia emanzini abandayo, uwayeke ahlale, bese wengeza iqhwa ukuze uthole isiphuzo esiqabulayo.
• Amabha we-oat kanye ne-chia energy: Hlanganisa ama-oats, amadethi, ukhokho kanye nempushana ye-chia, yenza imigoqo kanye nesiqandisi.
• Izinkwa ezenziwe ekhaya noma ama-crackers: Faka i-chia enhlameni yesinkwa sikakolweni noma izingxube zembewu (ithanga, ubhekilanga, iflakisi) ukuze wenze izinkwa namakhekhe anomsoco.
• Njenge-topping kuma-saladi nama-creamsFafaza imbewu ye-chia ekupheleni kokulungiselela ukuze ulondoloze ukuthungwa kwayo okuqinile.
• I-gelatin yemvelo: Hlanganisa ijusi yezithelo engaswidi ne-chia, yiyeke ihlale, futhi uzothola ijeli enempilo, elula.

I-Chia ebisini, emanzini, noma ama-smoothies? Izindlela ezahlukene zokulungiselela isiphuzo

La ubisi lwe-chia Lokhu okuhlukile okudume kakhulu. Mane uhlanganise imbewu namanzi noma ubisi olusekelwe ezitshalweni (njenge-alimondi, i-oat, noma i-soy) futhi uyivumele ihlale amahora ambalwa. Ungayenza ngendlela oyifisayo nesinamoni, i-cocoa, izithelo noma izingcaphuno zemvelo ukuze ushintshe ukunambitheka kwayo.

I-Las iziphuzo nge-chia -njengamanzi e-chia noma ama-smoothies-angadliwa ngesikhathi sasekuseni ukuze kuthuthukiswe i-metabolism, ngaphambi kokuqeqeshwa ukuthuthukisa amandla nokukhuthazela, noma phakathi kokudla njenge-snack egculisayo.

La umhlabathi chia Iphinde ithuthukise ukukhululwa kwezakhamzimba, iyenze ilungele ama-smoothies, ukubhaka, noma uma ukhetha ukuthungwa okubushelelezi emalungiselelweni akho.

Imiphumela emibi engenzeka kanye ne-contraindication

I-Chia, ngokuvamile, ibekezelelwa kahle abantu abaningi, kodwa njenganoma yikuphi ukudla okucebile ku-fiber kubalulekile wethule kancane kancaneUkusetshenziswa ngokweqile ngaphandle koketshezi olwanele kungabangela ukungakhululeki kokugaya ukudla njengokuqunjelwa, igesi, noma ukuqunjelwa.

Ngenxa yakhe umphumela we-anticoagulant wemveloAbantu abathatha imithi ethinta ukujiya kwegazi kufanele babonane nochwepheshe wabo ngaphambi kokuthatha i-chia nsuku zonke. Labo abangezwani nokudla kufanele futhi bakuqaphele ukusabela okungenzeka (ukuluma, ukuqunjelwa, ukuphefumula kanzima).

Uma ukhulelwe, uncelisa, noma uhlushwa yizimo ezingapheli, kuhle ukuthi ufune iseluleko sochwepheshe ngaphambi kokufaka amanani amaningi embewu ye-chia.

Imibuzo evamise ukubuzwa mayelana ne-chia nokusetshenziswa kwayo eziphuzweni

• Ungakwazi yini ukudla i-chia nsuku zonke? Yebo, inani elifanele lingama-20-25 amagremu nsuku zonke (cishe izipuni ezimbili), njalo lihambisana noketshezi olwanele.
• Inambitha kanjani i-chia? Ingathathi hlangothi kakhulu, ngakho-ke ayiguquli amanye ama-flavour futhi ilungele ukuhlanganisa cishe nanoma yikuphi ukudla.
• Ingabe i-chia ingadliwa ekudleni kwe-vegan, kwemifino, noma okungenayo i-gluten? Kunjalo: ayiqukethe i-gluten futhi ungumthombo omuhle kakhulu osekelwe esitshalweni wamaprotheni kanye ne-omega-3.
• Ingabe kufanele ngithathe i-chia ephelele noma ephansi? Zombili izinketho zivumelekile, nakuba ukubeka phansi kuvumela ukusetshenziswa okungcono kwama-fatty acids abalulekile.

Ngibonga wakho nokuguquguquka, inani lokudla y lula ukulungiselela, isiphuzo sembewu ye-chia Sekuphenduke umfelandawonye obalulekile kulabo abafuna ukunakekela impilo yabo ngokudla okunempilo. Kungakhathaliseki ukuthi ubheke ukuthuthukisa ukugaya ukudla, ukuvikela inhliziyo yakho, ukuqinisa amathambo nemisipha, noma ukumane wengeze okuhlukahlukene kanye nokunambitheka ekudleni kwakho, chia Kuyisinqumo esihlakaniphile nesingokwemvelo. Akunandaba ukuthi uyixuba yini emanzini, kuma-smoothie, kuma-dessert noma ezitsheni eziwushukela.: Uzosebenzisa zonke izinzuzo zayo ngokuthinta kwansuku zonke okulula.