Ðewohĩ èkpɔ video siwo ku ɖe "Chia Seed Water" ŋu le hadomenyatakakadzraɖoƒewo, abe Facebook kple TikTok ene. Ame geɖe gblɔna be ekpena ɖe ŋuwò nèɖea wò lolo dzi kpɔtɔna, enyo na dɔmeɖui, eye wònyo na wò ŋutilã ŋutɔ. Eyata, hafi míaƒo mía ɖokui ɖe chia nuku ƒe nɔnɔme sia me eye míadze ezazã gɔme la, mina míaƒo nu tso nusi wòle be míanya ŋutɔŋutɔ tso eŋu ŋu. Elabena, menyo be nàzãe ne mènya nusi tututu wònye o.
Gbã la, mina míakpɔe ɖa be nukae nye chia nuku siawo?
Chia nye nuku si tso numiemie aɖe si tsina le dukɔwo abe Mexico kple Guatemala ene ƒe dzogbenutowo me. Le nyateƒe me la, enye numiemie si le mint ƒomea me le míaƒe dukɔa me. Tsã la, Aztektɔwo kple Mayatɔwo ƒe dekɔnuwo me tɔwo zãa chia nukuwo abe nuɖuɖu vevi ene.
Ame geɖe yɔnɛ be "nuɖuɖu si gbɔ eme." Esia le alea elabena fibre, nunyiame, kple mineral gbogbo aɖewo le nuku sue siawo me siwo nyo na ŋutilãa. Gake lãmesẽmenɔnɔ ƒe viɖe siwo míesena, vevietɔ lolo dzi ɖeɖe kpɔtɔ kple dɔmeɖui dzi ɖeɖe kpɔtɔ, ƒe akpa gãtɔ tso lãwo ŋuti numekukuwo me. Womewɔ numekuku gã aɖeke tso amegbetɔwo ŋu haɖe o. Gake lãmesẽmenɔnɔ ƒe viɖe geɖe li míate ŋu akpɔ tso chia nukuwo me ne míeɖu wo le agbɔsɔsɔ si sɔ me .
Enyo, eyata aleke nàwɔ awɔ chia tsi sia?
Ewɔwɔ le bɔbɔe ŋutɔ. Nusi nàwɔ koe nye be nàtsɔ chia nuku siwo ade aɖabaƒoƒo eve ade tsi kplu ɖeka me (anɔ abe mililita 250 ene) eye nàna wòanɔ anyi vie. Gake ele be nàlala vie, elabena le aɖabaƒoƒo ʋɛ aɖewo megbe la, tsakatsaka sia adze ƒoƒo gɔme vie, anɔ abe gelũhɛ ene.
Chia nukuwo ate ŋu axɔ woƒe kpekpeme ƒe teƒe ewo le tsi me. Ne mèdi be yeanoe abe jelly ene o la, anyo wu be nànoe kaba.
Ne gɔmedzelae nènye la, wɔ esia:
- Dze egɔme kple agbɔsɔsɔ sue aɖe: Tsɔ chia nuku siwo ade aɖabaƒoƒo afã eye nàtsɔe ade tsi kplu ɖeka me.
- Na wòanyrɔ abe miniti 10 ene: Na ɣeyiɣi nukuawo be woaxɔ tsia eye woawɔ gel. Ne wogblẽ wo ɖi wòdidi akpa la, woate ŋu aƒo ƒu akpa be woanoe.
- Trɔ vivia: Chia nukuwo ƒe vivi aɖeke meto vovo o, eyata àte ŋu atsɔ lime detsiƒonu ʋɛ aɖewo alo atikutsetse me tsi si nèlɔ̃ wu akpe ɖe eŋu. To mɔ sia dzi la, àse le ɖokuiwò me be yeƒe nu vivina wu. Ame aɖewo hã tsɔa atikutsetse kakɛ siwo wofli kpena ɖe eŋu.
Ne wò ŋutilã wɔa nu ɖe esia ŋu nyuie la, le ŋkeke ʋɛ aɖewo megbe la, àte ŋu adzi chia nukuwo ƒe agbɔsɔsɔ ɖe edzi vivivi va ɖo agbɔsɔsɔme ɖeka, emegbe eve.
Nukawoe nye nunyiame ƒe viɖe ŋutɔŋutɔ siwo le chia nukuwo ŋu?
Nunyiame si le nuku sue siawo me lolo ŋutɔ vavã. Mina míalé ŋku ɖe nusi le chia nuku agbɔsɔsɔme eve (si ade gram 28) me ŋu.
| Nunyiame ƒe akpa aɖe | Numeɖeɖe kple viɖe siwo le eŋu |
|---|---|
| Fiber (fiber) si woyɔna be fibre | Anɔ abe gram 10 ene le eme. Esiawo nye ka siwo me wodea tsii siwo nana nuɖuɖumeŋusẽ nɔa blewu eye wònana wòsena le eɖokui me be yeɖi ƒo. Wokpena ɖe ame ŋu hã be woaxe mɔ ɖe dɔmeɖui nu. |
| Protein (Protein) ƒe dɔwɔwɔ | Gram 5 kloe le eme. Protein dzɔtsoƒe blibo si me amino acid vevi enyi siwo katã le na ŋutilãa le. |
| Omega-3 Ami Siwo Me Ami Le | Omega-3, vevietɔ alpha-linolenic acid (ALA) , si kpena ɖe ame ŋu be dzidɔ ƒe afɔkua dzi ɖena kpɔtɔna, ƒe dzɔtsoƒe nyuitɔ kekeake siwo tso numiemiewo me dometɔ ɖeka. |
| Tomenukunuwo | Enye calcium, phosphorus, magnesium, iron, kple zinc dzɔtsoƒe nyui aɖe. Enye mɔ nyui aɖe si dzi woato akpɔ iron kple zinc, vevietɔ na amesiwo meɖua lã alo tɔmelã o. |
| Nusiwo tsia dzoxɔxɔ nu | Nusiwo tsia dzoxɔxɔ nu sɔ gbɔ ɖe eme si kpɔa ŋutilã ƒe lãmenugbagbeviwo ta be woagagblẽ o. Esiawo kpena ɖe ame ŋu be woakpɔ ame ta tso dɔlélewo abe dzidɔ kple kansa ene siwo doa mo ɖa le ɣeyiɣi aɖe megbe la me. |
Ðe wòkpena ɖe ame ŋu ŋutɔŋutɔ le lolo dzi ɖeɖe kpɔtɔ kple ʋumemi mea?
Esia nye kuxi si le ame geɖe ŋu. Numekukuwo meɖo kpe edzi be chia nukuwo ɖuɖu nana ame ƒe lolo dzi ɖena kpɔtɔna o. Gake numekuku aɖewo ɖee fia be akɔta ƒe gotagome ate ŋu aɖiɖi abe sentimeta afã ene eye ʋu ƒe sisi ate ŋu aɖiɖi vie.
Kpuie ko la, fibre gbogbo si le chia nukuwo meEyata ne èno esia la, èɖi ƒo. Ekema dɔ magawu wò enuenu o. Azɔ hã, esi nuɖuɖumeŋusẽ nɔa blewu ta la, wokpɔa sukli ƒe agbɔsɔsɔ si le ʋu me ƒe dzidziɖedzi kpata hã dzi. Eyata ne ènye amesi le wò nuɖuɖu dzi ɖum to nuɖuɖumeŋusẽ dzi ɖeɖe kpɔtɔ me la, sese le ɖokuiwò me be yeɖi ƒo tso chia nukuwo me sia akpe ɖe ŋuwò nàɖu wò nuɖuɖu dzi nyuie. Emae nye kpekpeɖeŋu si metso tẽ o si nèkpɔna le lolo dzi ɖeɖe kpɔtɔ me.
Ðe eƒe nugbegblẽ le ame ŋu aɖeke meli oa? Nya nu tso esiawo hã ŋu
Chia nuku ƒe tsi nye aha nyui aɖe na ame akpa gãtɔ. Gake ɣeaɖewoɣi la, eƒe nugbegblẽ le ame ŋu ate ŋu ado mo ɖa. Vevietɔ ne zi geɖe la, mèɖua fibre geɖe o la, kasia chia nukuwo zazã gɔmedzedze ate ŋu ahe kuxi siawo vɛ.
- Ʋuʋudedi
- Gas
- Dɔmetɔtrɔ
- Dɔgbo ƒe vevesese
- Dɔmeɖui: Esia aɖi nusi wɔ nuku vie, alo? Togbɔ be wogblɔ be chia nukuwo nyo na dɔmeɖui hã la, ne mèno tsi wòsɔ gbɔ o , le nyateƒe me la, chia nukuwo ate ŋu ana dɔgbo nasẽ ɖe edzi ne eɖe tsi tso wò ŋutilã me. Eyata ne èle chia nukuwo nom la, kpɔ egbɔ be yeno tsi geɖe le ŋkekea me katã.
Nuxlɔ̃ame vevi aɖe ŋutɔ: Mègaɖu chia nuku ƒuƒuwo gbeɖe eye nàno tsi ɖe wo dzi o. Nuku ƒuƒuwo ate ŋu atsi ŋɔti alo nuɖuɖutome, avuvu kpata kple tsi, eye wòana gbɔgbɔ nasesẽ. Esia ate ŋu anye afɔku gã aɖe na amesi nu mimi sesẽ (dysphagia). Eyata tsɔ chia nukuwo de tsi alo nuɖuɖu si me tsi le abe yogurt ene me ɣesiaɣi hafi nàɖu wo.
Ele be ame siawo nabu tame zi eve hafi aƒle chia nukuwo.
1. Ame siwo ŋu nuɖuɖumeŋusẽ ƒe dɔlélewo le: Ne nɔnɔme aɖe abe ``(Diverticulitis)`` le ŋuwò la, chia nukuwo ate ŋu ana dɔlélea nagado gã ɖe edzi. Eyata ne kuxiwo doa mo ɖa enuenu abe dɔgbo ƒe ʋuʋu kple gas ene la, kpɔ egbɔ be yebia yeƒe ɖɔkta hafi azã chia nukuwo.
2. Ame siwo ŋu Nulɔdɔ le: Chia nukuwo mebɔ kura o. Gake numekuku aɖewo ɖee fia be amesiwo ƒe nu melɔ̃a sesame-ku alo atikutsetse o hã ate ŋu anye esiwo ƒe nu melɔ̃a chia-ku o. Eyata ne nulɔdɔ mawo tɔgbe le ŋuwò la, nunya anɔ eme be nàƒo asa na wo alo nàdi atikewɔlawo ƒe aɖaŋuɖoɖo be nànɔ dedie.
3. Ame siwo le atike aɖewo zãm:
- Le omega-3 siwo le chia nukuwo me ta la, woate ŋu awɔ dɔ kple ʋumenugbagbeviɣitikewo .
- Ate ŋu adzɔ hã be ate ŋu ana suklidɔ kple ʋusɔgbɔdɔ ƒe atikewo nawɔ dɔ nyuie wu. Eyata ne èle atike aɖe nom ɣeyiɣi didi aɖe la, ele vevie be nàƒo nu kple wò ɖɔkta hafi atsɔ chia nukuwo akpe ɖe wò nuɖuɖu ŋu.
Aleke nàwɔ aɖu esiawo tsɔ kpe ɖe chia tsi ŋu?
Ne mèdi be yeano chia tsi o la, mɔ bubuwo li siwo dzi nàto atsɔ nuku sia si me nunyiame le akpe ɖe wò nuɖuɖu ŋu.
- Chia Pudding: Tsɔ chia nuku agbɔsɔsɔme eve de notsi si nèlɔ̃ wu (nyi ƒe notsi, koklozi, alo soya-notsi), vanilla sue aɖe, alo kokoo-mi sue aɖe, eye nàtsɔe ade nufamɔ̃ me zã bliboa. Ɣetrɔ me nuɖuɖu vivi aɖe si me nunyiame le.
- Smoothie: Tsɔ chia nuku agbɔsɔsɔme ɖeka de atikutsetse smoothie si wɔm nèle la me.
- Ne ètsɔ yogurt alo oats: Fa chia nuku aɖewo ɖe wò yogurt alo oats dzi hena ŋdi nuɖuɖu.
- Le salad gome: Tsɔ chia nuku aɖewo tsaka ɖe salad-mi si nèwɔna me.
Zi geɖe la, nuɖuɖuŋutinunyalawo kafui be màɖu chia nuku siwo wu aɖabaƒoƒo eve gbesiagbe o.
Gbedasi si Wotsɔ Yi Aƒeme
- Chia nukuwo nye nuɖuɖu si me nunyiame geɖe le si me fibre, protein, omega-3s, kple minerals sɔ gbɔ ɖo.
- Ne èzã esiawo la, dze egɔme kple agbɔsɔsɔ sue aɖe ŋutɔ eye mègaŋlɔ be be yeano tsi geɖe gbesiagbe o.
- Ate ŋu ahe nugbegblẽ le ame ŋu abe ʋuʋudedi kple gas ene vɛ, eyata dzi agbɔsɔsɔa ɖe edzi vivivi.
- Mègaɖu chia nuku ƒuƒu gbeɖe o. Tsɔ wo de tsi me nyuie ɣesiaɣi hafi nàzã wo.
- Ne nuɖuɖumeŋusẽ ƒe dɔlélewo le ŋuwò, nulɔdɔ le ŋuwò, nu mimi sesẽna na wò, alo nèle atike aɖe zãm (vevietɔ ʋumenugbagbeviɣitike , suklidɔ, alo ʋusɔgbɔdɔ) ɣeyiɣi didi aɖe la, kpɔ egbɔ be yebia yeƒe ɖɔkta hafi zã chia nukuwo.
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