Wò hã anya nɔ "Chia Seeds" ŋu nya sem le ŋkeke siawo me, alo? Ðewohĩ xɔ̃wò aɖe ate ŋu agblɔe na wò, alo àte ŋu akpɔ ‘Chia Pudding’ si wowɔ nyuie ƒe foto le hadomenyatakakadzraɖoƒewo. Nuku sue yibɔ siawo va xɔ ŋkɔ le ame geɖe dome fifia le Sri Lanka. Gake nuka tututue nye chia nuku siawo? Aleke gbegbe wonyo na míaƒe ŋutilãe? Ðe eƒe nugbegblẽ le ame ŋu aɖewo lia? Egbea, mina míaƒo nu tso nusiawo katã ŋu bɔbɔe eye eme nakɔ, abe ɖe míele nu ƒom na mía xɔlɔ̃ aɖe ene.
Gbã la, mina míakpɔe ɖa be nukae nye chia nuku siawo?
Chia nukuwo nye nuku sue siwo woateŋu aɖu siwo tso seƒoƒo ƒe numiemie aɖe si le mint ƒomea me (dzɔdzɔmeŋutinunya me ŋkɔ: `(Salvia hispanica)`). Wogayɔa wo be Salba chia alo Mexicotɔwo ƒe chia. Woƒe ŋutinya xoxo ŋutɔ. Le blema Aztektɔwo ƒe dekɔnuwo me, vevietɔ le dukɔwo abe Mexico kple Guatemala ene me la, chia nukuwo nye nuku si ŋu asixɔxɔ gã aɖe le eye wònye woƒe nuɖuɖu vevitɔ ƒe akpa aɖe. Tso ɣemaɣi la, wova zãa nuku siawo tsɔ wɔa atike hã.
Egbea la, dukɔ geɖe le xexeame godoo dea chia le asitsatsa me. Wode dzesi nuku sue siawo fifia le xexeame katã be wonye nuɖuɖu si me nunyiame le ŋutɔ, si naa lãmesẽ.
Mina míalé ŋku ɖe nunyiame si ɣla ɖe nuku sue siawo me ŋu.
Chia nukuwo le abe ŋusẽ sue aɖe si me nunyiame nyuiwo yɔ fũ ene. Nunyiame vevi geɖe le wo me na míaƒe ŋutilã.
- Calcium si woyɔna be calcium
- Manganese si woyɔna be manganese
- Magnesium si woyɔna be magnesium
- Selenium si woyɔna be selenium
- Gadzẽ
- Ga
- Phosphorus si woyɔna be phosphorus
Tsɔ kpe ɖe eŋu la, chia nukuwo nye alpha-linoleic acid (ALA), si nye omega-3 ami ƒomevi aɖe tsoƒe nyui aɖe . Esia le vevie ŋutɔ elabena ALA kpena ɖe ame ŋu be omega-6 kple omega-3 ƒe xexlẽme nada asɔ le míaƒe ŋutilã me. Ne xexlẽme sia le agbɔsɔsɔ si sɔ me la, ekpena ɖe ame ŋu be dɔléle geɖe, abe dzidɔ, kansa, kple dɔdzẽ si nɔa anyi didi le ŋutilã me ene, ƒe afɔkua dzi ɖena kpɔtɔna.
Nunyiame ŋuti nyatakaka siwo le chia nuku agbɔsɔsɔme ɖeka (gram 28.35) ŋue nye esi:
| Nunyiame ƒe akpa aɖe | Lolome |
|---|---|
| Calorie siwo le lãme na ame | 138. Ƒe 138 |
| Protein (Protein) ƒe dɔwɔwɔ | gram 4.7 ye le eme |
| Da ami | gram 8.7 ye le eme |
| Carbohydrates ƒe agbɔsɔsɔ | gram 12 ƒe kpekpeme |
| Fiber (fiber) si woyɔna be fibre | gram 9.8 ƒe kpekpeme |
| Sukli | 0 gram |
Enyo, azɔ mina míakpɔ viɖe siwo chia nukuwo hena vɛ na míaƒe ŋutilã le lãmesẽ me ɖa.
Chia nukuwo nye nuɖuɖu si me vitamin, mineral, kple antioxidants sẽŋuwo yɔ fũ , siwo naa lãmesẽmenɔnɔ ƒe viɖe geɖe mí.
Avuwɔwɔ kple nusiwo gblẽa nu le ame ŋu le ŋutilã me
Kpuie ko la, míaƒe ŋutilã ƒe lãmenugbagbeviwo ƒe dɔwɔwɔ wɔa nusiwo gblẽa nu le ame ŋu siwo woyɔna be ``free radicals''. Ne esiawo dzi ɖe edzi la, míaƒe lãmenugbagbeviwo gblẽna eye nɔnɔme aɖe si woyɔna be ``oxidative stress'' dzɔna. Esia gbɔe dɔléle geɖe tsona, siwo dometɔ aɖewoe nye dzidɔ, kansa, kple ahɔhɔ̃ ƒe dɔwɔwɔ ƒe gbegblẽ. Antioxidants siwo le chia nukuwo me (abe ``caffeic acid'' kple ``quercetin'') wɔa avu kple nugbagbevi siawo siwo gblẽa nu le ame ŋu eye wokpɔa míaƒe lãmenugbagbeviwo ta.
Enaa dzi ƒe lãmesẽ nyona ɖe edzi
Antioxidant quercetin si le chia nukuwo me kpena ɖe ame ŋu be dzidɔ ƒe afɔkua dzi ɖena kpɔtɔna. Azɔ hã, esi fibre sɔ gbɔ ɖe eme ta la, ekpena ɖe ame ŋu wòɖua ʋusɔgbɔdɔ dzi, si wɔnɛ be dzidɔ ƒe afɔkua dzi ɖena kpɔtɔna.
Ekpɔa sukli ƒe agbɔsɔsɔ si le ʋu me dzi
Fibre sɔ gbɔ ɖe chia nukuwo me. Numekukuwo ɖee fia be fibre ate ŋu akpe ɖe ame ŋu be insulin ƒe dɔlélenutsiŋutete dzi naɖe akpɔtɔ eye wòakpe ɖe sukli ƒe agbɔsɔsɔ si le ʋu me ŋu wòanɔ lãmesẽ me. Esia ate ŋu aɖe lãmenugbagbeviwo ƒe dɔwɔwɔ ƒe dɔléle kple suklidɔ ƒomevi evelia ƒe afɔkua dzi akpɔtɔ. Wokpɔe hã be abolo siwo me chia nukuwo le ɖuɖu ate ŋu akpe ɖe ame ŋu wòaɖu sukli ƒe dzidziɖedzi le ʋu me dzi nyuie wu abolo si woɖana edziedzi.
Eɖea abi si le ŋutilãa me dzi kpɔtɔna
Dzoxɔxɔ atraɖii nye nusi hea dɔléle sesẽwo abe dzidɔ kple kansa ene vɛ. Caffeic acid si tsia dzoxɔxɔ nu si le chia nukuwo me kpena ɖe ame ŋu wòwɔa avu kple dɔdzẽ ƒe nɔnɔme siawo. Chia nukuwo ɖuɖu edziedzi ate ŋu aɖe dɔdzẽ ƒe dzesi siwo le ŋutilãa me dzi akpɔtɔ.
Ate ŋu akpe ɖe ŋuwò nàɖe wò lolo dzi akpɔtɔ
Chia nuku agbɔsɔsɔme ɖeka pɛ koe me fibre si míehiã gbesiagbe ƒe 35% lɔƒo le. Ka si me wodea amii le nuku siawo me la xɔa tsi eye wòvuvuna. Ne míeɖu chia nukuwo la, wovuvuna le dɔgboa me eye wònana míeɖia ƒo. Eyata esi dɔ mewua mí ɣeyiɣi didi o ta la, woɖua nuɖuɖu madzemadzee dzi eye wòkpena ɖe mía ŋu ŋutɔ le ŋutilã ƒe kpekpeme dzi ɖuɖu me.
Edoa ŋusẽ ƒuwo
Nunyiamewo abe magnesium kple phosphorus ene sɔ gbɔ ɖe chia nukuwo me, siwo le vevie na míaƒe ƒuwo ƒe lãmesẽ. Menye ema ɖeɖeko o, ke boŋ calcium si míehiã gbesiagbe ƒe 14% lɔƒo le chia nuku agbɔsɔsɔme ɖeka me. Calcium hiã vevie na ƒuwo, lãmekawo, kple lãmekawo ƒe dɔwɔwɔ nyuie. Nukutɔe la, calcium sɔ gbɔ ɖe gram ɖe gram nu, chia nukuwo me wu nyinotsibabla.
Kpɔ nyuie le nu siawo ŋu ne èle chia nukuwo zãm.
Togbɔ be chia nukuwo ɖea vi na lãmesẽ hã la, nuɖuɖu fũ ate ŋu ahe kuxi aɖewo vɛ. Ele vevie be nànya esia.
- Nuɖuɖumeŋusẽ ƒe kuxiwo: Esi fibre sɔ gbɔ ɖe wo me ta la, chia-ku geɖe ɖuɖu ate ŋu ana ame nazu dɔgbo, aɖuɖɔtoe, aɖuɖɔtoe, kple aɖuɖɔtoe. Woate ŋu ana dzesiwo nagagblẽ ɖe edzi le amesiwo ŋu dɔgbo ƒe dɔléle siwo naa dɔgboa me ʋãna, abe Crohn ƒe dɔléle ene, hã ŋu.
- Afɔku si le ame ƒe ʋuʋu ŋu: Esia nye nya vevi aɖe ŋutɔ . Chia nuku ƒuƒuwo xɔa tsi eye wovuvuna, eye wowɔa nusi le abe gel ene. Ne ètsɔ chia-ku ƒuƒu gaƒoƒo ɖeka de nu me tẽ la, ate ŋu age ɖe wò ŋɔti me, avuvu, eye wòatsi.
- Nusiwo ate ŋu awɔ dɔ kple atikewo: Ŋutete le chia nukuwo ŋu be woaɖe ʋu ƒe sisi kple sukli ƒe agbɔsɔsɔ dzi akpɔtɔ. Ne èle suklidɔ alo ʋusɔgbɔdɔ ƒe atikewo zãm xoxo la, chia nukuwo ɖuɖu fũ ate ŋu ana wò ʋusɔgbɔdɔ alo sukli ƒe agbɔsɔsɔ naɖiɖi akpa. Esia ate ŋu anye afɔku. Eyata ne èle atike nom na atikewɔwɔ ƒe nɔnɔme ɖesiaɖe la, kpɔ egbɔ be yeƒo nu kple yeƒe ɖɔkta hafi tsɔ chia nukuwo kpe ɖe wò nuɖuɖu ŋu.
- Nusiwo ŋu nulɔdɔ le:Togbɔ be mebɔ o hã la, ame aɖewo ƒe nulɔdɔ ate ŋu anɔ chia nukuwo ŋu. Kpɔ dzesiwo abe aɖuɖɔtoe, aɖuɖɔtoe, kple aɖe alo nuyi ƒe ʋuʋu ene ɖa. Nulɔdɔ sesẽwo ateŋu ahe nɔnɔme si ate ŋu ade ame ƒe agbe afɔku me si woyɔna be ``anaphylaxis.'' Le nɔnɔme sia tɔgbe me la, ele be nàyi kɔdzi ƒe dɔwɔƒe si kpɔa nudzɔdzɔ kpatawo gbɔ (ETU) enumake.
- Chia Pudding: Esiae nye mɔnu si ame geɖe zãna wu. Tsɔ chia nukuwo tsaka kple notsi (nyi ƒe notsi, almond ƒe notsi, soya ƒe notsi, nusianu), ʋuʋui nyuie, eye nàtsɔe ade nufamɔ̃ me gaƒoƒo ʋɛ aɖewo alo zã bliboa. Emegbe àte ŋu atsɔ atikutsetse kple nuku siwo nèdi akpe ɖe eŋu ahaɖu.
- Tsɔe kpe ɖe ahanono ŋu: Tsɔ chia nuku aɖewo de wò smoothie alo mɔli me.
- Le abolo siwo woɖa gome la: Àte ŋu azã chia nuku siwo wotsɔ tsi ƒo ɖe tsi me atsɔ aɖo azi teƒe ne èle nuwo abe abolo kple muffin ene wɔm.
- Le salad kple yogurt gome: Àte ŋu aɖu chia nukuwo hã ɖe salad, yogurt, kple oatmeal dzi. Gake ne èɖu wo nenema la, chia nuku siwo wotu zazã nana wònɔa bɔbɔe na ŋutilãa be wòaxɔ nunyiameawo.
- Chia nuku nye nuɖuɖu si me nunyiame le ŋutɔ, eye omega-3, fibre, calcium, kple antioxidants sɔ gbɔ ɖe eme.
- Esiawo ate ŋu akpe ɖe ame ŋu le lolo dzi ɖeɖe kpɔtɔ, dzi ƒe lãmesẽ, kple sukli ƒe agbɔsɔsɔ le ʋu me me.
- Vevietɔ wu: Tsɔ chia nukuwo de tsi alo tsi bubu me ɣesiaɣi hafi nàɖu wo. Ƒo asa na nuku ƒuƒuwo ɖuɖu tẽ.
- Ne zi gbãtɔe nèle egɔme dzem la, dze egɔme kple agbɔsɔsɔ sue aɖe, abe teaspoon ɖeka gbesiagbe ene.
- Ne èle atikewo nom na nɔnɔmewo abe suklidɔ alo ʋusɔgbɔdɔ ene la, kpɔ egbɔ be yebia ɖɔkta hafi tsɔ chia nukuwo kpe ɖe wò nuɖuɖu ŋu.
Nuxlɔ̃ame: Hafi nàɖu chia nukuwo la, tsɔ wo de tsi alo tsi bubu me ɣesiaɣi aɖabaƒoƒo 5-10 ya teti, eye ne wovuvu nyuie ko hafi nàzãe.
Aleke nàwɔ atsɔ chia nukuwo akpe ɖe wò nuɖuɖu ŋu nyuie?
Ne èdze chia nukuwo zazã gɔme la, anyo wu be nàdze egɔme tso sue. Te agbɔsɔsɔ sue aɖe kpɔ, abe teaspoon ɖeka gbesiagbe ene le gɔmedzedzea me. Abe alesi míegblɔe va yi ene la, tsɔ wo de tsi me nyuie hafi nàɖu nu eye nàna woavuvu. Ne vevesese aɖeke mele ŋuwò o la, àte ŋu adzi agbɔsɔsɔa ɖe edzi vivivi.
Mɔ geɖe li siwo dzi nàto atsɔ chia nukuwo akpe ɖe wò nuɖuɖu ŋu:
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