Mumakore achangopfuura, chia mbeu Vabva pakuva chinhu chidiki kusvika pakuva nenzvimbo yechigarire mukudya kwemangwanani, masvutugadzike, uye zvingwa muSpain. Kunyange zvakadaro, kusava nechokwadi kune musoro kunoramba kuchimuka Kubatsira chaiko, njodzi, uye magadzirirwo azvo pasina matambudziko.
Ongororo yazvino yakarongeka mu Zvokudya zvinovaka muviri yakanangana nemhedzisiro yayo yemoyo nepo masangano akadai EFSA Ivo vakagadziridza yavo regulatory assessment. Tichifunga zvese izvi, ngationgororei Sainzi inoti kudii?Ndedzipi dziviriro dzinofanirwa kutorwa uye nzira yekudzizivisa zvakachengeteka mukudya.
Uchapupu hwazvino hwekiriniki hunoti chii?
Ongororo mu Zvokudya zvinovaka muviri, iyo yakaongorora miedzo sere inodzorwaChidzidzo chacho chakawana kuderedzwa kweavhareji musystolic uye diastolic blood pressure kana ichienzaniswa ne placebo. hypotensive effect Yakanga ichinyanya kuoneka kune vanhu vane yekutanga yeropa pasi pe140 mmHg.
Kusiyana neizvi, hapana shanduko dzinoenderana dzakaonekwa mukati uremu hwemuviri kana mushuga yeropa. Izvo zvinopindirana nenyaya yekuti fiber yayo inopa satiety uye inovandudza lipid profiles, asi pasina kuvimbisa kurasikirwa nehuremu kana glycemic control yunifomu.
Vanyori vanosimbisa kuti kushandiswa, kazhinji, akachengetekaNekudaro, kudonha kweBP kunogona kuve kwakakodzera muchipatara kune avo vatotora [mushonga/mushonga]. antihypertensivesMuzviitiko izvi, kuongororwa kwechiremba kunokurudzirwa.
Safety: sei isiri pfungwa yakanaka kudzidya dzakaoma
El American Journal of Gastroenterology akashuma nyaya ye esophageal impaction mushure mekudya mhodzi dzechia dzakaomeswa ichiteverwa nemvura. Mbeu inogona kunwa zvinwiwa uye kuwedzera kakawanda kukura kwayo, kuomesa ndima muvanhu vane dysphagia kana stenosis.
Kuti kuderedze njodzi, nyanzvi dzehutano dzinokurudzira zviise mvura kwemaminetsi angangoita 15–20 mumvura, mukaka, kana chinwiwa chezvirimwa kusvika vagadzira gel. Iyi chenjedzo inonyanya kukosha kune vakwegura kana avo vane dambudziko rekumedza.
Imwe nhungamiro ine musoro ndeyekutanga nayo zvikamu zviduku (1-2 mashupuni / zuva) uye kuwedzera zvishoma nezvishoma, pamwe chete nekudya kwakakwana kwe zvinwiwa kudzivirira kusagadzikana kwekugaya nekuda kweiyo fiber yemukati.
Allergy uye kusangana: ndiani anofanirwa kubvunza zvisati zvaitika
Allergy mabhuku anotozivisa chia se food allergen kubuda, nekukwanisa kuyambuka-reactivity ne sesame, mustard, kana flaxseAvo vane nhoroondo yekusawirirana kwembeu kana anaphylaxis vanofanira kubvunza chiremba vasati vaise mukudya kwavo.
Kune rumwe rutivi, fiber yayo uye inogona kuitika pakunetsana inogona kuvhiringidza zvinodhaka senge antihypertensives, hypoglycemic agents, kana anticoagulants. Hazvisi zvekumisa kurapwa, asi nezve zivisa chiremba kana mbeu dzechia dzichidyiwa nguva dzose.
Chia uye hutano hweitsvo: basa re oxalates
Masangano akaita seNational Kidney Foundation anosanganisira mbeu dzechia pakati pezvikafu zvine high oxalate contentMishonga inogona kukurudzira matombo eitsvo muvanhu vanofanorongerwa. Kana aripo oxalate lithiasis kana chirwere cheitsvo chisingaperi, kungwarira kunorayirwa.
Zano rinoshanda kubatanidza mbeu dzechia nemabviro e calcio (semuenzaniso, yogati kana zvinwiwa zvakasimbiswa), izvo zvinobatsira kuderedza kunyura kwemukati weoxalates. Nhungamiro yezvokudya inofanira kugadziriswa nayo kutarisira kwechiremba muvarwere veitsvo.
Regulatory framework muEurope
Sangano reEuropean Food Safety Authority (EFSA) yakaongorora chia kakawanda, kusanganisira shanduro yayo mukati upfu hwakadzikiswa zvishomaMaonero avo anogumisa kuti ndizvo yakachengeteka sechikafu chitsva pasi pemamiriro ekushandiswa anobvumidzwa muEU.
Maonero aya haatsivi kuongororwa kwekiriniki yegaasi vanopa hurongwa hwakajeka hweindasitiri yezvekudya uye yevatengi muSpain uye neEurope yese maererano nekushandiswa uye zvakawanda kubvumidzwa.
Maitiro ekuabatanidza: mazano uye huwandu
Nekushandisa kwezuva nezuva, iyo yakanaka ndeye soak mhodzi kusvikira gel-kufanana nekugadzirwa kwaitwa uye kuwedzera kune yogurt, oatmeal, inotonhora creams kana kunwa ne kiwi uye chiaVanoshandawo se natural thickener mune soups uye stews kamwe hydrated.
Imwe sarudzo ndeyekugadzirira a chia pudding: maspuni matatu mukapu yemukaka kana mukaka wechirimwa, chill (zvichida husiku humwe) uye shumira nemuchero kana nzunguInopa fiber uye satiety pasina chido chekuwedzera shuga.
Mukubika, mhodzi dze chia dzinogona kuita se zai chinotsiva (musanganiswa wembeu dzechia nemvura) inoshandiswa kusunga mukanyiwa. Ingave yakazara kana pasi, rega kuipedza. pamberi kana shure yemishonga inoda kukurumidza kutorwa.
Mukutaura kwehuwandu, nhungamiro yekushanda kwe 1-2 tablespoons (10-20 g) pazuva inonzwisisika kune vanhu vakawanda. Zvichienderana nehuwandu hwayo hwekudya, 28 g inopa anenge 11 g ye fiber uye anenge 5g ALA (chirimwa-based omega-3)nguva dzose mukati mekudya zvine mwero.
Kune chero munhu ane kusahadzika nezvechirongwa, unogona kutora iyo mangwanani (satiety) kana gare gare; kana iripo reflux kana kushaya hopeZvakanakisisa kudzivisa kudya kukuru usiku. Senguva dzose, teerera muviri wako uye gadzirisa zvakakodzera.
Chia inopa inonakidza chimiro ne zvinogoneka hypotensive effect uye inobatsira kubva kune fiber yayo, asi haisi yemashiripiti bara: inoda yakanaka hydration, yekutarisa allergies uye kusangana uye kuremekedza mamiriro ekushandiswa akaiswa neEFSA kuti atore zvakachengeteka mabhenefiti ayo.
