Chia ( Salvia herpanica L ) ndi mtundu wa mbewu yomwe ili membala wa banja la timbewu ndipo imakula makamaka m'mayiko monga Colombia ndi Guatemala. Mbewu yotengedwa kuchokera ku chomera ichi imagwiritsidwa ntchito mosiyanasiyana pa zakudya zosiyanasiyana-kuphatikizapo mkate, zakudya, ndi zakudya zina-komanso zimagwiritsidwa ntchito payekha.
Mbeu za Chia zakhala chakudya chotchuka m'zaka zaposachedwa chifukwa cha zinthu zosiyanasiyana.
Ngakhale kuti mbewu za chia zimadziwika kuti zimapereka mphatso yotchuka, nyama ya Chia, imakhalanso ndi zakudya zambiri-kuphatikizapo mafuta otetezeka, mafuta abwino, antioxidants, minerals, ndi ma vitamini B. Nthenda za chia zowonongeka zakhala zikuwonekeranso pazochitika zina zamankhwala, monga matenda a shuga ndi shuga. Kuphatikizapo mbeu za chia mu zakudya zanu zimathandizanso kuti mitsempha yanu ya cholesterol ndi triglyceride ikhale yathanzi?
Mbeu za Chia ndi Zilonda Zanu
Pali zochepa chabe, maphunziro apang'ono kunja uko omwe ayang'anitsitsa momwe mbeu ya chia imakhudzira ma cholesterol ndi triglyceride. Maphunzirowa makamaka ankayang'ana anthu omwe ali ndi matenda a shuga, matenda a shuga, kapena amachititsa kuti akhale olemera kwambiri kuposa thupi lonse (BMI) la 25 kapena kuposa. Maphunzirowa amapita kulikonse kuyambira masabata 10 mpaka 14 kwa anthu omwe amadya zakudya zabwino-kuphatikizapo kudya pakati pa 25 ndi 50 magalamu a mbewu za chia tsiku lonse.
Kafukufuku ambiri adawonetsa kuti mbeu za chia sizinapangitse LDL , HDL , mafuta ambiri a mafuta m'thupi, komanso ma triglyceride . Kumbali ina, maphunziro angapo adasonyeza kuti mbewu za chia zinatha kuchepetsa kwambiri magulu a triglyceride. Komabe, imodzi mwa maphunzirowa idagwiritsiranso ntchito mbewu za chia muzitsulo ndi zakudya za soya ndi oatmeal-ziwiri zomwe zasonyezedwanso kuti zithandizire kukweza mapepala a lipid.
Kodi Muyenera Kuphatikiza Mbewu za Chia Mu Zakudya Zanu?
Chifukwa cha thanzi lawo komanso ubwino wa thanzi, nthanga za chia zakhala zikuwonekera kwambiri pa masitolo ndi zakudya zogulitsa chakudya. Koma ngati mukuyang'ana nyemba za chiazi kuti muthe kuchepetsa chiwerengero cha mankhwala anu, chigamulochi chikadalibe ngati zingakhale zopindulitsa posunga ma cholesterol ndi triglyceride.
Ngakhale kuti maphunziro ambiri akufunika m'derali, mbewu za chia zimakhala ndi mchere wambiri komanso omega-3 fatty acid , alpha linolenic acid-zonse zokhudzana ndi mtima wathanzi zomwe zingakuthandizeni kusunga chifuwa chanu. Chifukwa chaichi, mbewu za chia zikhoza kuphatikizidwa mu zakudya kuti zichepetse cholesterol ndi triglycerides. Mbeu za Chia zikhoza kuphatikizidwa mu zakudya zosiyanasiyana, kuphatikizapo:
- Kusakaniza mbeu za chia mu zikondamoyo zonse zamkati.
- Kuthamanga mu mchere wambiri wa chia mu mchere wanu wammawa, yogurt, kapena oatmeal.
- Kuthamangitsa mbewu za chia mu sitolo yanu yokonda smoothie kuti mudye chakudya cham'mawa.
- Kuwaonjezera ku supu kapena saladi wanu ngati chovala chokoma.
- Kusakaniza njere za chia mu granola yanu kapena zakudya zina zowonongeka
Monga mukuonera, pali njira zambiri zowonjezera mbeu za chia zowonjezera mu chakudya chochepetsa mankhwala . Komabe, pamodzi ndi mafuta okhutira omwe ali nawo, nthanga za chia ndizowonjezera pang'ono-makamaka ngati mugwiritsa ntchito zochuluka.
Choncho, monga ndi zakudya zilizonse, ziwathetseni moyenera.
Zotsatira:
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Ferreira C, Fomes L, DaSlilva S et al. Zotsatira za Mbewu ya Chia (Salvia hispanica L) Kugwiritsa Ntchito Zinthu Zowopsa Kwa Anthu: Kukonzekera Mwadongosolo. Chipatala cha Nutriti 2015; 32: 1909-1918.
Nieman DC, Cayea EJ, Austin MD et al. Mbeu ya Chia Silikulimbikitsanso Kutaya kwa Thupi kapena Matenda Ochepetsa Matenda Oopsa pa Overweight Adults. Nutriti 2009: 414-418.
Tavares Toscano L, Tavares Toscano L, Tavares R et al. Chia Amalimbikitsa Kuperewera Kwambiri Kwambiri Kwambiri ndi Kupititsa Pulogalamu ya Lipid Mwachikhalidwe Chake Chokha Chokha. Chipatala cha Nutriti 2015; 31: 1176-1182.
Vuksan V, Whitam D, Sievenpiper JL, et al. Kuwonjezera Kugwiritsa Ntchito Mankhwala Ochiritsira Ndi Buku Lachibvumbulutso la Grain S alba (Salvia hispanica L) Limapangitsa Mavuto Aakulu Ambiri Opatsirana M'magazi a Mtundu 2. Chisamaliro cha shuga 2007; 30: 2804-2811.