Ɛbɛyɛ sɛ wo nso worete "Chia Seeds" ho asɛm nnansa yi, ɛnte saa? Ebia ebia w’adamfo bi aka akyerɛ wo, anaasɛ ebia woahu ‘Chia Pudding’ a wɔayɛ no fɛfɛɛfɛ mfonini wɔ sohyial media so. Mprempren aba nketewa tuntum yi abɛyɛ nea nnipa pii ani gye ho wɔ Sri Lanka. Nanso dɛn ankasa ne chia aba yi? Wɔyɛ papa ma yɛn nipadua dɛn? So nsunsuanso bɔne bi wɔ hɔ? Ɛnnɛ, momma yɛnka eyinom nyinaa ho asɛm tiawa na emu nna hɔ, te sɛ nea yɛne yɛn adamfo bi rekasa.
Nea edi kan no, ma yɛnhwɛ, dɛn ne chia aba yi?
Chia aba yɛ aba nketewa a wotumi di a efi nhwiren afifide bi a ɛwɔ mint abusua mu (nyansahu mu din: `(Salvia hispanica)`). Wɔsan frɛ wɔn Salba chia anaa Mexicofo chia. Wɔn abakɔsɛm akyɛ paa. Wɔ tete Aztekfo amammerɛ mu, titiriw wɔ aman te sɛ Mexico ne Guatemala mu no, na chia aba yɛ nnɔbae a ɛsom bo yiye na na ɛka wɔn aduan titiriw ho. Efi saa bere no, wɔde aba yi nso ayɛ nnuru.
Ɛnnɛ, aman pii a ɛwɔ wiase nyinaa dua chia wɔ aguadi mu. Mprempren wogye aba nketenkete yi tom wɔ wiase nyinaa sɛ aduan a ahoɔden wom kɛse na ahoɔden wom.
Momma yɛnhwɛ aduannuru a ɛwɔ aba nketewa yi mu a ahintaw.
Chia aba te sɛ tumi ketewaa bi a aduannuru pa ahyɛ mu ma. Aduannuru pii a ɛho hia ma yɛn nipadua wɔ mu.
- Calcium a ɛwɔ nipadua no mu
- Manganese a ɛyɛ fɛ
- Magnesium a wɔde yɛ adwuma
- Selenium a wɔde yɛ nneɛma
- Kɔpa
- Dadeɛ
- Phosphorus a ɛwɔ nipadua no mu
Nea ɛka ho no, chia aba yɛ alpha-linoleic acid (ALA), omega-3 srade acid bi fibea a eye kyɛn so . Eyi ho hia yiye efisɛ ALA boa ma omega-6 ne omega-3 a ɛwɔ yɛn nipadua mu no kari pɛ. Sɛ wonya saa nsusuwii yi wɔ ɔkwan a ɛfata so a, ɛboa ma asiane a ɛwɔ hɔ sɛ wobenya nyarewa pii te sɛ komayare, kokoram, ne ɔfe a enni sabea wɔ nipadua no mu no so tew.
Aduan pa ho nsɛm a ɛfa chia aba tablespoon biako (gram 28.35) ho ni:
| Nnuannuru afã | Kɛseɛ |
|---|---|
| Calories a ɛwɔ nipadua no mu | 138. Nkyekyɛm |
| Protein a ɛwɔ nipadua no mu | 4.7 na ɛyɛ gram |
| Kɛseɛ | 8.7 na ɛyɛ gram |
| Carbohydrates a ɛwɔ nipadua no mu | gram 12 na ɛyɛ |
| Fiber a ɛyɛ den | gram 9.8 na ɛyɛ |
| Asikyire | 0 grams na ɛyɛ |
Okay, afei momma yɛnhwɛ akwahosan mu mfaso a chia aba de ba yɛn nipadua so.
Chia aba yɛ aduan a vitamin, mineral, ne nnuru a ano yɛ den a ɛko tia ɔyare mmoawa ahyɛ mu ma , na ɛma yenya akwahosan mu mfaso pii.
Nneɛma a epira a ɛwɔ nipadua no mu a wɔko tia
Sɛ yɛbɛka no tiawa a, yɛn nipadua no mu nneɛma a ɛsakra no ma nneɛma nketenkete a epira a wɔfrɛ no ``free radicals'' ba. Sɛ eyinom kɔ soro a, yɛn nkwammoaa no sɛe na tebea bi a wɔfrɛ no ``oxidative stress'' ba. Eyi na ɛde nyarewa pii ba, a komayare, kokoram, ne amemene a entumi nyɛ adwuma yiye ka ho. Nneɛma a ɛko tia ɔyare mmoawa a ɛwɔ chia aba mu (te sɛ ``caffeic acid'' ne ``quercetin'') ko tia saa nneɛma nketenkete a epira yi na ɛbɔ yɛn nkwammoaa ho ban.
Ɛma koma akwahosan tu mpɔn
Quercetin a ɛko tia ɔyare mmoawa a ɛwɔ chia aba mu no boa ma asiane a ɛwɔ hɔ sɛ obi benya komayare no so tew. Afei nso, esiane sɛ fiber dɔɔso wom nti, ɛboa ma wodi mogya mmoroso so, na ɛnam so ma asiane a ɛwɔ hɔ sɛ obi benya komayare no so tew.
Ɛhwɛ asikre dodow a ɛwɔ mogya mu so
Chia aba mu ahoɔdennuru dɔɔso. Nhwehwɛmu ada no adi sɛ fiber betumi aboa ma insulin a ɛko tia no so atew na aboa ma asikre dodow a ɛwɔ mogya mu no akɔ so ayɛ yiye. Eyi betumi atew asiane a ɛwɔ hɔ sɛ obi benya metabolic syndrome ne asikreyare a ɛto so abien no so. Wɔahu nso sɛ paanoo a chia aba wom a wobedi no betumi aboa ma asikre a ɛkɔ soro wɔ mogya mu no so yiye sen paanoo a wɔde di daa.
Ɛtew ɔfe a ɛwɔ nipadua no mu so
Ɔfe a enni sabea yɛ ade a ɛde nyarewa a emu yɛ den te sɛ komayare ne kokoram ba. Caffeic acid a ɛko tia ɔyare mmoawa a ɛwɔ chia aba mu no boa ma wɔko tia tebea horow a ɛma ɔhyew yi. Chia aba a wɔnom daa no betumi atew ɔhyew agyiraehyɛde ahorow a ɛwɔ nipadua no mu no so.
Ebetumi aboa wo ma wo mu duru so atew
Chia aba tablespoon baako pɛ na ɛwɔ yɛn fiber a yɛhia da biara da no bɛyɛ 35%. Nhama a ɛtumi nwura mu a ɛwɔ aba yi mu no twetwe nsuo na ɛhohoro. Sɛ yedi chia aba a, ɛhohoro wɔ yafunu mu na ɛma yɛte nka sɛ yɛayɛ ma. Enti, esiane sɛ yɛnte ɔkɔm nka bere tenten nti, wodi adidi a ɛho nhia so na ɛboa kɛse wɔ nipadua mu duru so.
Ɛhyɛ nnompe mu den
Chia aba no wɔ aduannuru te sɛ magnesium ne phosphorus pii, a ɛho hia ma yɛn nnompe akwahosan. Ɛnyɛ ɛno nko, na mmom chia aba tablespoon biako na ɛwɔ yɛn da biara da calcium a yehia no bɛyɛ 14%. Calcium ho hia ma nnompe, ntini, ne ntini ahorow a ɛyɛ adwuma yiye. Nea ɛyɛ nwonwa no, calcium pii wɔ gram biara mu, chia aba mu sen nufusu mu nneɛma.
Hwɛ yiye wɔ saa nneɛma yi ho bere a wode chia aba redi dwuma no.
Ɛmfa ho sɛ chia aba so wɔ akwahosan mu mfaso no, sɛ obi di pii a, ebetumi de ɔhaw ahorow bi aba. Ɛho hia sɛ wohu eyi.
- Ɔhaw ahorow a ɛwɔ aduan mu: Esiane sɛ ahoɔdennuru pii wɔ mu nti, sɛ wodi chia aba pii a, ebetumi ama obi ayɛ akisikuru, akisikuru, ne ho ayɛ no hyew, na ne ho ayɛ no yaw. Wobetumi ama yare no ho sɛnkyerɛnne nso asɛe wɔ nnipa a wɔwɔ dwensɔtwaa mu nyarewa a ɛma obi ho hyehye no te sɛ Crohn yare no mu.
- Asiane a ɛma obi menewa: Eyi yɛ asɛm a ɛho hia yiye . Chia aba a ayow no twetwe nsu na ɛhohoro, na ɛyɛ ade a ɛte sɛ gel. Sɛ wode chia aba a ayow nsenia biako gu w’anom tẽẽ a, ebetumi akɔhyɛ wo menewam, ahohoro, na akɔhyɛ.
- Nkitahodi a ebetumi aba sɛ nnuru ne nnuru di nkitaho: Chia aba wɔ tumi a ɛma mogya mmoroso ne asikre dodow a ɛwɔ mogya mu no so tew. Sɛ worenom nnuru a wɔde sa asikreyare anaa mogya mmoroso dedaw a, chia aba a wubedi dodo no betumi ama wo mogya mmoroso anaa asikre dodow akɔ fam dodo. Eyi betumi ayɛ nea asiane wom. Enti, sɛ worenom nnuru ama ayaresa tebea biara a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na wode chia aba aka w’aduan ho.
- Nneɛma a ɛma obi ho yɛ no yaw:Ɛwom sɛ ɛntaa nsi de, nanso ebia nnipa binom ho yɛ wɔn yaw wɔ chia aba ho. Hwɛ sɛnea yare no ho sɛnkyerɛnne te sɛ ɔfe, akisikuru, ne tɛkrɛma anaa anofafa a ɛyɛ wo yaw. Allergy a emu yɛ den betumi ama woanya tebea bi a ɛde wo nkwa to asiane mu a wɔfrɛ no ``anaphylaxis.'' Wɔ tebea a ɛte saa mu no, ɛsɛ sɛ wokɔ ayaresabea dwumadibea a wɔhwɛ ntɛmpɛ so (ETU) ntɛm ara.
- Chia Pudding: Eyi ne ɔkwan a agye din sen biara. Fa chia aba fra nufusu (nantwi nufusu, almond nufusu, soya nufusu, nea ɛte biara), wosow no yiye, na fa to frigye mu nnɔnhwerew kakraa bi anaa anadwo mũ nyinaa. Afei wubetumi de nnuaba ne nnuaba a wopɛ aka ho na woadi.
- Fa ka anonne ho: Fa chia aba bi ka wo smoothie anaa akutu ho.
- Wɔ nneɛma a wɔato ho: Wubetumi de chia aba a wɔahyɛ no nsu adi dwuma sɛ ɛmo ananmu bere a woreyɛ nneɛma te sɛ keeki ne muffin no.
- Sɛ wopɛ salad ne yogurt a: Wubetumi nso adi chia aba wɔ salad, yogurt, ne oatmeal so. Nanso, sɛ wodi wɔn saa a, sɛ wɔde chia aba a wɔayam di dwuma a, ɛma ɛyɛ mmerɛw sɛ nipadua no bɛtwe aduannuru no.
- Chia aba yɛ aduan a ahoɔdennuru pii wom, na ɛwɔ omega-3s, fiber, calcium, ne nneɛma a ɛko tia ɔyare mmoawa pii.
- Eyinom betumi aboa ma wɔasiw wɔn mu duru so, komayare, ne asikre dodow a ɛwɔ mogya mu.
- Nea ɛho hia sen biara: Fa chia aba gu nsu anaa nsu foforo mu bere nyinaa ansa na woadi. Kwati sɛ wubedi aba a ayow tẽẽ.
- Sɛ worefi ase nea edi kan a, fi ase de kakraa bi te sɛ teaspoon biako da biara.
- Sɛ worenom nnuru a wɔde sa tebea horow te sɛ asikreyare anaa mogya mmoroso a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na wode chia aba aka w’aduan ho.
Kɔkɔbɔ: Ansa na wubedi chia aba no, bere nyinaa fa gu nsu anaa nsu foforo mu anyɛ yiye koraa no simma 5-10, na fa di dwuma bere a ɛho ahonhon yiye nkutoo.
Wobɛyɛ dɛn de chia aba aka w’aduan ho yiye?
Sɛ worefi ase de chia aba adi dwuma a, eye sɛ wubefi ase ketewaa bi. Sɔ kakraa bi hwɛ, te sɛ teaspoon da biara mfiase no. Sɛnea yɛadi kan aka no, fa gu nsu mu yiye ansa na woadi na ma wɔn hohoro. Sɛ woannya ɔhaw biara a, wubetumi de nkakrankakra ama dodow no akɔ soro.
Akwan pii wɔ hɔ a wobɛfa so de chia aba aka w’aduan ho:
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