ari chia mbeu Vanga vachizvimisikidza kwenguva yakati seimwe yezvinyorwa zvenyeredzi kune avo vari kutsvaga healthy eating pasina kupira flavour kana kusika mukicheni. Wese munhu anotaura pamusoro pekusiyana-siyana kwayo mukudya kwemangwanani, madhiri, zvinwiwa, uye kunyangwe mabikirwo anonaka, asi pachine mibvunzo yakawanda nezve. izvo zvavanonyatsobatsira kune hutano uye kuti ungazvibatanidza sei muhupenyu hwezuva nezuva. Kana iwe wakambonzwa nezve yakakurumbira "chia mvura" kana iyo pudding iri kutsvaira magariro enhau, asi iwe unoda ruzivo rwakavimbika uye rwakadzama, pano iwe unowana gwara rechokwadi.
Muchinyorwa chino tinoongorora Izvo zvakakosha zvechia seed drinkIsu tinoongorora zvikamu zvaro, tinodzinga ngano, tinokupa mazano anoshanda, uye tinokudzidzisa maitiro ekutora mukana weiyo izere kugona kwayo kwekudya. Gadzirira kuziva chikonzero nei chia iri pamiromo yenyanzvi uye vanofarira zvekubika zvine hutano, uye kuti ungawana sei zvakanyanya kubva pane iyi diki asi ine simba superfood.
Chii chinonzi chia mbeu uye dzinobva kupi?
La chia Imhodzi diki, inodyiwa kubva pachirimwa Sage, akaberekerwa kuMexico uye nzvimbo dzeCentral America. Kunyangwe kusimuka kwayo se "superfood" kwave kuchangoburwa muEurope, Mayan uye Aztec civilizations Vanga vachiishandisa kweanopfuura makore 3.000 sechikamu chakakosha chekudya kwavo - zvese mumabikirwo echikafu uye mumishonga uye tsika kugadzirira.
Kwemazana emakore, uye kunyanya mushure mekusvika kwevaEuropean colonizers, chia kunwiwa kwakawira mukukanganwa, kutamiswa nezvimwe zvirimwa. Zvisinei, mumakumi emakore achangopfuura yakamukazve nekuda kwekupararira kwayo zvinovaka muviri zvinobatsiraNhasi, chia ndeimwe yembeu dzakakosheswa kune avo vanoda kuvandudza hutano hwavo kuburikidza nekudya kwavo kwemazuva ese.
Nutritional composition: Chii chinwiwa chembeu ye chia chine?
La chia drinkKunyangwe kugadzirira mvura yechia, kuisanganisa musmoothies, kana kuiwedzera kuzunungusa, inoisa mhodzi 'inoshanda zvinhu uye kuita kuti kunyura kwadzo. Ongorora kukosha kwayo kwekudya Chinokosha pakunzwisisa kuti nei ichikurudzirwa zvakanyanya.
- Kudya kwemweya fiber: Pakati pe 34 ne 40 magiramu pa 100 g yembeu, kunyanya soluble fiber, inokonzera kukwanisa kwayo kugadzira gel inosangana nezvinwiwa.
- Vegetal mapuroteni: Pakati pe16 ne20 g pa100 g. Kunyangwe isina imwe amino acid lysine, ine ese 9 akakosha amino acid uye ari zvinonyatsobatanidzwa nemamwe masosi emiti.
- Omega-3 fatty acidsChia ine inenge 17-20 g ye polyunsaturated fatty acids pa100 g, kunyanya alpha-linolenic acid (ALA), zvakakosha pahutano hwemwoyo uye neurological.
- MineralsYakapfuma mucalcium (kusvika 630 mg/100g), magnesium (335 mg), phosphorus (860 mg), iron (7,7 mg), zinc uye potassium (400 mg/100g), kukunda zvimwe zvirimwa zvekudya.
- Antioxidants: Inoratidza kuvapo kwemakemikari akadai sequercetin, caffeic acid, myricetin nemamwe mapolyphenols, ayo anobatsira kudzivirira kubva kune oxidative kusagadzikana uye kukwegura kusati kwasvika.
- Mavhitamini: Avo veboka B ndivo vanonyanya kukoshesa, kunyanya thiamine (B1), niacin (B3) uye folic acid.
Kana zvakadaro makoriyori100 magiramu embeu anopa pakati pe490 ne486 kcal, asi yakajairika huwandu hwekushandisa hunosvika 20-25 gramu (anenge maspuni maviri), iyo inopa mwero satiating uye inovaka muviri.
Hutano hwakakosha hwechia seed zvinwiwa
Kushandiswa nguva dzose kwe chia muzvinwiwa kana mabikirwo anoita kuti zvive nyore kuwana zvese zvinovaka muviri uye inopa mabhenefiti ekongiri munzvimbo dzakasiyana dzehutano:
1. Utano hwemwoyo uye cholesterol control
Kutenda kwako yakakwirira mu omega-3 fatty acids uye soluble fiber, chia inobatsira kuderedza LDL (yakaipa) cholesterol mazinga, inokurudzira kuwedzera kweHDL (yakanaka) cholesterol, uye inobatsira kuchengetedza utano hweropa. Kuvapo kwe potassium uye magnesium kunopa imwe dziviriro ye circulatory system.
2. Kudzora kwekufamba kwematumbo uye kugara zvakanaka kwekudya
La Soluble faibha iyo ine chia inokwanisa kutora mvura, kuwedzera vhoriyamu yefecal bolus uye inokurudzira basa remudumbu rakakodzera. Iri gel rinoumba kana mhodzi dzine mvura Inobatsira zvikuru kune kudzivirira kuvimbiswa uye kukurudzira hutano hwematumbo microbiota. Inoitawo seyakasikwa prebiotic, ichidyisa mabhakitiriya anobatsira mumatumbo.
3. Kudzora uremu uye kunzwa kwekuguta
La chia drink Kurumidza kugadzira kunzwa kwekuzara nekutora mvura uye kuwedzera mudumbu, kubatsira kuderedza kudya uye caloric kushandiswa kwezuva rose. Izvi zvinogutsa ndizvo yakanaka kune avo vari kutsvaga kuderedza uremu kana kudzora kudyiwa pakati pekudya. Estudios clinicos vakaratidza a Hukama hwehukama pakati pekushandisa chia uye kurasikirwa nehuremu muvanhu vakafuta uye vakafutisa.
4. Bone uye tsandanyama utano
La Chia inonyanya kupfuma mu calcium, phosphorus uye magnesium, zvicherwa zvakakosha zvekusimudzira nekudzivirira kwemapfupa nemeno, kunze kwekupa zvinomera mapuroteni kuitira kuchengetedza tsandanyama uye kupora. Iyo yakanakisa isiri-mukaka sosi ye calcium, yakakodzera kwazvo kune vegans kana vanhu vane lactose kusashivirira.
5. Kudzivirirwa kwekuchembera nekudzivirirwa kubva kuzvirwere
La yakakwira yevasungwa ye antioxidants mu chia ndicho chinhu chikuru kurwisa mahara radicals, kuderedza oxidative kusagadzikana uye dzidzivirire pazvirwere zvisingaperi, zvakadai sechirwere cheshuga, kenza, chirwere chemwoyo, uye neurodegenerative zvirwere. Inosimbisawo immune system uye inobatsira kuchengetedza hutano hweganda, bvudzi, uye nzara.
6. Mutemo weglucose uye insulin mhinduro
Nekugadzira viscous gels, iyo Chia inoderedza kubatwa kwemakhahydrates, iyo inobatsira gadzirisa glucose yeropa spikes mushure mekudya, kudzivisa kuwedzera kamwe kamwe uye kuchiita chikafu chinonakidza kune vanhu vane chirwere cheshuga kana insulin kuramba.
7. Natural anti-inflammatory simba
Iko kusanganiswa kwe omega-3 uye phenolic komisheni inoita iyo Chia ishamwari yekurwisa kuzvimba kusingaperi uye kuvandudza hutano hwese hwemuviri. Its anti-inflammatory effect Inobatsira kune majoini, cardiovascular system uye digestive process.
Nzira yekugadzirira sei chia mbeu yekunwa?
Nzira inonyanya kufarirwa ndeye chia water, asi kune dzimwe nzira dzekugadzirira chinwiwa uye kutora mukana wezvese zvazvinoita:
Basic chia water
- Sanganisa imwe chipunu chembeu dzechia (10-12 g) negirazi remvura (250 ml).
- Kanda zvakanaka kudzivirira kunamatira uye rega igare pakati Maminitsi makumi masere nemakumi mapfumbamwe. Mbeu dzichaumba gel rechisikigo.
- Iwe unogona kuwedzera kubata kweremoni, lime kana uchi kuti uwedzere kunaka.
Zvinwiwa zvesimba uye zvinozunungusa
- Batanidza chia in michero smoothies, green smoothies kana mukaka wemiti. Ingoisa chipunu chemhodzi woita kuti dzigare kusvika dzanyorova. Unogonawo shandisa pasi chia kuitira kugadzirwa kwakapfava.
- Mhedzisiro yacho inogutsa, chinwiwa chitsva chizere nefiber, mapuroteni, uye zvicherwa.
Chia mune infusions uye inotonhora tei
- Wedzera chipunu chechia kune yako yaunofarira tii yakatonhodzwa kana infusion, kurunga, uye rega igare kusvika chia ichigadzira hunhu hwayo.
Mazano uye mabikirwo ekubatanidza chia mukudya kwako kwezuva nezuva
La mukana mukuru we chia Ndiko kuravira kwayo kwayakarerekera uye kugona kwayo gadzirisa kune zvinotapira uye zvinonaka zvekugadzirira:
- Chia pudding: Sanganisa zvipunu zvitatu zvemhodzi mukapu yemukaka (mhuka kana muriwo) woita kuti igare mufiriji usiku hwose. Mangwanani unenge uine creamy breakfast kwaunogona kuwedzera michero mitsva, nuts, cocoa kana sinamoni.
- Mu yogurt kana oatmeal: Wedzera chipunu che chia pakudya kwako kwemangwanani neyoghurt, muesli kana oatmeal. Inopa manyorerwo, fiber uye zvimwe zvinovaka muviri.
- Sechisikigo thickener: Shandisa chia kukora soups, stews kana sosi usingawedzeri mamwe macalories, uchiwana kugadzirwa kunonakidza.
- Muchingwa, keke kana cookie zvingwa: Wedzera mhodzi dzechia, yakazara kana pasi, pakubika uye makeke mabikirwo. Vanowedzera kukosha kwekudya uye kuvandudza magadzirirwo.
- Mune miriwo tortillas uye battersSanganisa pasi chia nemvura kutsiva mazai mune vegan mabikirwo. Pazai rimwe nerimwe, shandisa chipunu 1 chevhu chia uye 3 tablespoons emvura.
- Mu saladhi uye ndiroMwaya mhodzi dzose pamusoro kuitira kubata kwakasimba uye kuwedzera mineral uye antioxidant zvemukati.
- Mabhawa emagetsi epamba: Wedzera chia kutevedzera masanganiswa, oats, uye michero yakaomeswa kugadzira mabhawa echisikigo kana mabhora esimba.
- Chia gel: Rega zvipunu zvakati wandei zvemhodzi zvigare mumvura kugadzira gel inogona kushandiswa mumasesserts, smoothies, kana sehwaro hwemamwe mabikirwo.
Mazano ekuti uwane zvakanyanya kubva ku chia
Kuti uwane iyo yakanyanya kubatsirwa kubva kune chia mbeu y dzivisa kusagadzikana, chengeta mazano aya:
- Soka mbeu usati wavapedza, sezvo nenzira iyi vari nani kugayiwa, zvinovaka muviri zvinoburitswa uye hunhu gel hunoumbwa.
- inwa mvura yakakwana Paunoisa chia mukudya kwako, kudzivirira kuti irege kutora mvura yemuviri uye kukonzera kusagadzikana kwekugaya.
- Tanga nemari shoma Kana iwe usina kujaira kudya yakawanda fiber, kuitira kuti muviri wako ugone kuchinja zvishoma nezvishoma.
- Unogona kugaya chia Kana iwe uchida kushandisa zvakanyanya omega-3, kunyanya kana iwe ukaidya yakaoma kana kuwedzera kune hupfu.
- Nguva dzose chengetedza mbeu munzvimbo yakaoma, inotonhorera kure nechiedza chezuva kudzivirira kuti vasaita manyawi.
Yakakurudzirwa huwandu uye matanho ekuzvidzivirira paunenge uchidya chia
Nyanzvi dzakawanda dzinokurudzira kudya pakati 20 uye 25 magiramu echia pazuva (yakaenzana nemapupuni maviri). Mari iyi inovimbisa a Yakanaka sosi yefiber, omega-3, zvicherwa uye antioxidants pasina njodzi yekunyanyisa.
Kana usati wambotora chia, tanga ne teaspoon pazuva uye zvishoma nezvishoma uwedzere kudzivirira kusagadzikana kwekudya nekuda kwe yakakwira fiber zvemukatiRangarira kuti, sekunge chero chikafu, kunyanyisa kunwiwa kunogona kukonzera gasi, kuputika, kana kunyange kuvimbiswa kana kusaperekedzwa nemvura yakakwana.
Mune zvimwe zviitiko, senge vanhu vane chikafu chinwiwa kana pasi pemishonga yeanticoagulant, zvinokurudzirwa kuonana nachiremba usati waisa chia nguva dzose, sezvo ine anticoagulant properties uye, kunyange zvazvo kusawirirana kusingawanzoitiki, kunogona kuitika kune vamwe vanhu.
Ngano… uye mibvunzo inowanzo bvunzwa nezve chia uye manwiro ayo muzvinwiwa
Chia zvechokwadi chishamiso che superfood? Iri rimwe remazwi akanyanya kushandiswa mumakore achangopfuura, asi zvakakosha kuti unzwisise kuti hapana chikafu chega chinoita zvishamiso kana kurapa zvirwere. Chia inomira pachena nekuda kwehutano hwayo uye nekuwedzera mabhenefiti akawanda mukati mehurongwa hwekudya kwakasiyana uye kwakaringana.
Vamwe vanotenda kuti chia inokora, asi pane kudaro: Simba rayo rinogutsa uye yakaderera glycemic index inoita kuti ive shamwari kune avo vanoda kudzora kana kuderedza uremu. Inopa macalorie, hongu, asi mukati mari iri pakati nepakati uye ine chimiro chakanaka chekudya.
Mumwe mubvunzo wakajairika ndewekuti inofanira kudyiwa yakabikwa here kana kuti yakatota. Ose ari maviri sarudzo dzakakodzera, asi kufambisa kugaya uye kuwedzera kunyura kwezvinovaka muviri, zviri nani kuinyudza. Nenzira iyi, isu tinotora mukana weiyo gelling mhedzisiro, iyo inobatsira kusimudzira satiety uye kugadzirisa intestinal mafambiro.
Chia uye muviri hydration
Kubatsira kushoma kunozivikanwa kwe chia in drink ndewako kukwanisa kugovera kune hydration. Mbeu inokwanisa kutora kusvika kagumi nembiri huremu hwadzo mumvura, kuisunungura zvishoma nezvishoma mumugwagwa wezvokudya, izvo zvinobatsira kuchengetedza mvura yakakwana zuva rose. Izvi zvinonyanya kubatsira kune vatambi kana vanhu vanoratidzirwa kune tembiricha yakakwira..
Chia mune zvinotapira uye zvinonaka zvekubika: kurudziro yenguva yega yega
Vanhu vakawanda vari kutsvaga nzira dzekugadzira dzekuita sanganisa chia mune zvinotapira uye zvinonaka zvekubikaHeano mamwe akapfava, anoshanda mazano:
- Fruit saladi ne chia uye yogati: Wedzera mhodzi dzechia mundiro yeyoga yega yega, shandisa nemichero yemwaka, uye rega igare kwemaminetsi mashoma.
- Kumutsidzira Green SmoothieSanganisa sipinachi, bhanana, mabheri matsvuku, mukaka wakagadzirwa nezvirimwa uye chipunu che chia.
- Chia pudding nemango uye yogati: Sanya mango pulp, sanganisa ne chia neGreek yoghurt, wosiya itonhore kusvika yawana kukora.
- Lime mvura ine chia: Wedzera lime muto, shuga shoma kana chinotapira chinotapira, uye mhodzi dzechia kumvura inotonhora, rega igare, wowedzera aizi yechinwiwa chinozorodza.
- Oat uye chia energy bars: Sanganisa oats, misi, cocoa uye chia poda, gadzira mabara uye firiji.
- Zvingwa zvemumba kana zvimedu: Wedzera chia kune mukanyiwa wechingwa chegorosi kana misanganiswa yemhodzi (dzungu, sunflower, flax) kugadzira zvingwa zvinovaka muviri nemakiki.
- Sekushongedza pamasaladhi nemafutaMwaya mhodzi dzechia pakupera kwegadziriro kuti uchengetedze huturu hwadzo.
- Natural gelatins: Sanganisa unsweetened muto wemichero ne chia, rega igare, uye iwe uchawana hutano, chiedza jelly.
Chia mumukaka, mvura, kana smoothies? Nzira dzakasiyana dzekugadzirira kunwa
La chia mukaka Uyu ndiwo musiyano wakakurumbira. Ingo sanganisa mhodzi nemvura kana mukaka wezvirimwa (zvakadai seamondi, oat, kana soy) uye rega igare kwemaawa akati wandei. Unogona kuzvigadzirisa nesinamoni, cocoa, michero kana zvinyorwa zvechisikigo kuti zvishandure kunaka kwayo.
ari zvinwiwa ne chia -yakadai semvura ye chia kana kuti smoothies-inogona kupedzwa pakudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kunogutsa.
La pasi chia Iyo inowedzera kuwedzera kuburitswa kwezvinovaka muviri, zvichiita kuti ive yakanaka kune smoothies, kubika, kana iwe paunosarudza yakapfava manyoro mukugadzirira kwako.
Zvinogoneka mhedzisiro uye contraindications
Chia, kazhinji, inobvumirwa zvakanaka nevanhu vazhinji, asi sechikafu chipi nechipi chine fiber inokosha suma zvishoma nezvishomaKunyanya kunwa pasina mvura yakakwana kunogona kukonzera kusagadzikana kwekugaya senge kuputika, gasi, kana kunyange kuvimbiswa.
Nekuda kwake natural anticoagulant effectVanhu vanotora mishonga inokanganisa kuvhara ropa vanofanira kubvunza nyanzvi yavo vasati vatora chia zuva nezuva. Avo vane allergies yechikafu vanofanirawo kungwarira maitiro anogona kuitika (kukwenya, mikoko, kutadza kufema).
Kana iwe uri nepamuviri, uchiyamwisa, kana kutambura nechirwere chisingaperi, zvinokurudzirwa kutsvaga mazano enyanzvi usati waisa huwandu hwemhodzi dzechia.
Mibvunzo inowanzo bvunzwa nezve chia uye kushandiswa kwayo muzvinwiwa
- Unogona here kudya chia mazuva ese? Hongu, huwandu hwakakodzera i20-25 gramu zuva nezuva (anenge maspuni maviri), nguva dzose inoperekedzwa nemvura yakakwana.
- Chii chinonaka chia? Yakanyanya kusarerekera, saka haishandure mamwe maflavour uye yakakwana kusanganisa nechinenge chikafu.
- Chia inogona kudyiwa pane vegan, vegetarian, kana gluten-isina kudya? Ehe saizvozvo: haina gluten uye yakanakisa chirimwa-yakavakirwa sosi yeprotein uye omega-3.
- Ndinofanira kutora chia yakazara kana pasi? Idzi sarudzo dziri mbiri dzakasimba, kunyangwe kudzika kunobvumira kushandiswa kuri nani kweakakosha mafuta acids.
Kutenda kwako zvinoshanda, kukosha kwehutano y nyore kugadzirira, chia seed drink Yakave mubatanidzwa unokosha kune avo vanoda kuchengetedza hutano hwavo kuburikidza nekudya. Kunyangwe iwe uri kutsvaga kuvandudza kugaya, kudzivirira moyo wako, kusimbisa mapfupa nemhasuru, kana kungowedzera zvakasiyana uye zvinonaka pakudya kwako, chia Isarudzo yakangwara uye yakasikwa. Hazvina mhosva kuti unozvisanganisa mumvura, musmoothies, mumadhizeti kana mundiro dzinonaka.: Iwe uchatora mukana wezvese mabhenefiti nemaitiro akareruka ezuva nezuva.
