Mmene Mungagwiritsire Ntchito Chia Mbewu Mu Zakudya Zanu
Ngakhale chomera cha chia chiri chotchuka kwambiri chifukwa cha ntchito yake monga Chia Pet, anthu akuyamba kupeza ubwino wa thanzi la mbewu zake. Ndipotu, anthu ena amanena kuti kuwonjezera mbewu za chia ku zakudya zawo zachepetsa zizindikiro za kudzimbidwa kosatha . Onani zomwe kafukufuku akunena zokhudza ubwino wa thanzi la chia.
Kodi Chia Mbeu N'chiyani?
Mbeu za Chia ndi mbewu zochepa zakuda ndi zoyera zomwe ziri pafupi kukula kwa mbewu za poppy.
Ndiwo mbewu za zomera, Salvia hispanica L. Zakale zomwe zimagwiritsidwa ntchito ku Mexico ndi ku Guatemala, mbewu za chia zakhala zikudziwika m'mayiko ena chifukwa chakuti ndizo zothandiza kwambiri omega-3 fatty acids, antioxidants, ndi zakudya zamagetsi . Mbeu za Chia ndizo zothandiza kwambiri za calcium, magnesium, phosphorous, ndi potaziyamu. Ogulitsa zakudya ayamba kuwonjezera mbewu za chia kupita ku mbewu, chakudya chophika, juisi za zipatso ndi yogurt.
Chia Health Benefits
Malinga ndi mlingo wawo wa omega-3 fatty acids, mbewu za chia zimaganiziridwa kuti zithetse kutupa ndi kulimbikitsa thanzi la mtima. Ndi mankhwala awo oopsa kwambiri, mbeu za chia zingathandize kuchepetsa chiopsezo cha khansa. Mapangidwe awo apamwamba amasonyeza kuti akhoza kukhala ndi thanzi labwino ndikuchepetsa zotsatira za shuga pa shuga la magazi.
Ndikofunika kuzindikira kuti pali kafukufuku wochepa omwe amamangiriza mwachindunji nyemba za chia ku zopindulitsazi.
Maphunziro ena oyambirira awonetsa zotsatira zosakaniza mwa mbewu za chia zomwe zimalimbikitsa kuchepa kwa thupi. Maphunziro ena oyambirira asonyeza kuti kudya nthanga za chia kungapangitse kuchepa kwa triglycerides ndi shuga ya postprandial ya magazi, zonsezi zikhoza kutsimikizira kuti mbewu za chia ndi zabwino kwa thanzi la mtima.
Kafukufuku pa Chia ndi Constipation
Ngakhale pali zizindikiro za odwala a IBS akuti mbewu za chia zakhala ndi zotsatira zabwino kwambiri pa machitidwe awo, sizikuwoneka kuti ndizofukufuku wopita kumbuyo. Zokongoletsera , zomwe zimagawana makhalidwe omega-3 ofanana, zimakhala ndi zochepa zofufuza zomwe zimawathandiza kuchepetsa kudzimbidwa.
Chifukwa chiyani mbeu za chia zingathandize kudzimbidwa? Pamene nthata za chia zimatunga madzi, zimayendetsa ngati gel. Izi zingathandizire kupanga mapulogalamu abwino, mwa kuyankhula kwina, kusunga malo ogona ndi osavuta kudutsa. Kuonjezerapo, zida zambiri za mbeu za chia zimakhala zowonongeka. Fiber yamadzimadzi imaganiziridwa kuti ndiyo njira yowonjezereka kwa anthu omwe ali ndi IBS.
Kafukufuku wochepa wofikira lero sakuwonetsa zotsatira zolakwika za kudya chia. Choncho, pokhapokha mutakhala ndi zovuta kumbewu, akhoza kuyesera.
Mmene Mungadye Chia Mbewu
Nazi malingaliro othandizira mbeu za chia mu chakudya chanu cha tsiku ndi tsiku:
- Yambani pang'onopang'ono kuti mulole nthawi yanu yothetsera kusintha.
- Malinga ndi malangizo a US Dietary Guidelines, kuchepetsa kudya kwa supuni zitatu patsiku.
- Onetsetsani kumwa madzi ambiri.
- Mosiyana ndi nkhumba, nthanga za chia siziyenera kuti zikhale zopindula ndi zigawo zawo zamagulu.
- Mungafune kuyambitsa mbeuzo musanayambe kudya kuti mukhale ndi makhalidwe ofanana ndi gel.
- Mukhoza kuwonjezera mbeu za chia kwa smoothies, kuzidya monga pudding, kuziwaza pa ufa kapena saladi, kapena kuziyika muzophika.
> Zotsatira:
> Ali, N. et.al. "Tsogolo Lolonjezedwa la Chia, Salvia > hispanica > L." Journal of Biomedicine ndi Biotechnology 2012 2012: 171956.
> "Basic Report: 12006, Mbewu, mbewu za chia, zouma" Agricultural Research Service, Dipatimenti ya Ulimi ya United States: National Nutrient Database ya Standard Reference
> Rao SSC, Yu S, Fedewa A. Zosintha zowonongeka: zakudya > zowonjezera > ndi zakudya za FODMAP zokhazokha zowonongeka kwa chidziwitso ndi matenda opweteka a m'mimba. Mankhwala Osokoneza Bwino ndi Opaleshoni . 2015; 41 (12): 1256-1270. lembani: 10.1111 / apt.13167.