He mea pono maoli anei nā hua Chia, ka mea a nā mea a pau e kamaʻilio nei i kēia mau lā? E ʻike pono kākou!

Pono ʻoe e lohe nei e pili ana i nā "Chia Seeds" i kēia mau lā, ʻeā? Malia paha ua haʻi aku kekahi hoaaloha iā ʻoe, a ua ʻike paha ʻoe i ke kiʻi o kahi 'Chia Pudding' i hana nani ʻia ma nā pāpili kaiapili. Ua lilo kēia mau hua liʻiliʻi a ʻeleʻele i mea kaulana i waena o nā poʻe he nui ma Sri Lanka. Akā he aha maoli kēia mau hua chia? Pehea ka maikaʻi o lākou no ko mākou kino? Aia kekahi mau hopena ʻaoʻao? I kēia lā, e kamaʻilio kākou e pili ana i kēia mau mea a pau me ka maʻalahi a me ka maopopo, me he mea lā e kamaʻilio ana kākou me kahi hoaaloha.

ʻO ka mea mua, e nānā kākou, he aha kēia mau hua chia?

ʻO nā hua Chia he mau hua liʻiliʻi hiki ke ʻai ʻia mai kahi mea kanu pua i loko o ka ʻohana mint (inoa ʻepekema: `(Salvia hispanica)`). Ua kapa ʻia lākou ʻo Salba chia a i ʻole Mexican chia. He mea kahiko loa ko lākou mōʻaukala. I nā moʻomeheu Aztec kahiko, ʻoi aku hoʻi ma nā ʻāina e like me Mekiko a me Guatemala, he mea kanu waiwai nui nā hua chia a he ʻāpana ia o kā lākou ʻai nui. Mai ia manawa, ua hoʻohana ʻia kēia mau hua no nā kumu lapaʻau.

I kēia lā, nui nā ʻāina a puni ka honua e ulu nei i ka chia ma ke kālepa ʻana. Ua ʻike ʻia kēia mau hua liʻiliʻi ma ka honua holoʻokoʻa he meaʻai momona a olakino hoʻi.

E nānā kākou i ka waiwai meaʻai i hūnā ʻia i loko o kēia mau hua liʻiliʻi.

Ua like nā hua Chia me kahi hale mana liʻiliʻi i piha i ka maikaʻi o ka meaʻai. Loaʻa iā lākou nā meaʻai he nui no ko mākou kino.

• Kalipuna
• Manganese
• Makenesium
• Selenium
• Keleawe
• Hao
• ʻO ka phosphorus

Eia kekahi, he kumu maikaʻi loa nā hua chia o ka alpha-linoleic acid (ALA), kahi ʻano o ka omega-3 fatty acid . He mea nui loa kēia no ka mea kōkua ka ALA i ke kaulike ʻana i ka lakio o omega-6 i omega-3 i loko o ko mākou kino. ʻO ka loaʻa ʻana o kēia lakio ma ka pae kūpono e kōkua i ka hōʻemi ʻana i ka pilikia o nā maʻi he nui, e like me ka maʻi puʻuwai, ke kanesa, a me ka mumū mau i loko o ke kino.

Eia ka ʻike meaʻai no hoʻokahi punetēpē (28.35 grams) o nā hua chia:

ʻAe, e nānā kākou i nā pono olakino o nā hua chia i ko mākou kino.

ʻO nā hua Chia kahi meaʻai i piha i nā huaora, nā minelala, a me nā antioxidants ikaika, e hāʻawi iā mākou i nā pono olakino he nui.

Ke kaua nei i nā mea ʻino i loko o ke kino

I ka ʻōlelo maʻalahi, hoʻopuka ka metabolism o ko mākou kino i nā ʻāpana ʻino i kapa ʻia ʻo "free radicals". Ke piʻi aʻe kēia mau mea, ua hōʻino ʻia kā mākou mau cell a loaʻa kahi kūlana i kapa ʻia ʻo "oxidative stress". ʻO kēia ke kumu o nā maʻi he nui, me ka maʻi puʻuwai, ke kanesa, a me ka emi ʻana o ka hana o ka lolo. ʻO nā antioxidants i loko o nā hua chia (e like me "caffeic acid" a me "quercetin") e hakakā i kēia mau ʻāpana ʻino a pale i kā mākou mau cell.

Hoʻomaikaʻi i ke olakino o ka puʻuwai

ʻO ka antioxidant quercetin i loko o nā hua chia e kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai. Eia kekahi, no ka mea he kiʻekiʻe i ka fiber , kōkua ia i ka kaohi ʻana i ke koko kiʻekiʻe, a laila e hōʻemi ana i ka pilikia o ka maʻi puʻuwai.

Hoʻomalu i nā pae kō koko

Kiʻekiʻe ka fiber i loko o nā hua Chia. Ua hōʻike ʻia e ka noiʻi hiki i ka fiber ke kōkua i ka hōʻemi ʻana i ke kūʻē ʻana o ka insulin a kōkua i ka mālama ʻana i nā pae kō koko olakino. Hiki i kēia ke hōʻemi i ka pilikia o ka metabolic syndrome a me ka maʻi diabetes type 2. Ua ʻike ʻia hoʻi ʻo ka ʻai ʻana i nā berena me nā hua chia e hiki ke kōkua i ka kaohi ʻana i nā piʻi kō koko me ka ʻoi aku ka maikaʻi ma mua o ka berena maʻamau.

Hoʻemi i ka pehu ʻana i ke kino

ʻO ka mumū mau ke kumu o nā maʻi koʻikoʻi e like me ka maʻi puʻuwai a me ke kanesa. ʻO ka waikawa caffeic antioxidant i loko o nā hua chia e kōkua i ka hakakā ʻana i kēia mau kūlana mumū. ʻO ka ʻai mau ʻana i nā hua chia hiki ke hōʻemi i nā māka mumū i loko o ke kino.

Hiki ke kōkua iā ʻoe e lilo i ke kaumaha

Hoʻokahi wale nō punetēpē o nā hua chia e loaʻa ana ma kahi o 35% o kā mākou pono fiber i kēlā me kēia lā. ʻO ka fiber hiki ke hoʻoheheʻe ʻia i loko o kēia mau hua e omo i ka wai a pehu. Ke ʻai mākou i nā hua chia, pehu lākou i loko o ka ʻōpū a hoʻomāʻona iā mākou. No laila, ʻoiai ʻaʻole mākou e pōloli no ka manawa lōʻihi, ua kāohi ʻia ka ʻai pono ʻole a kōkua nui ia i ka kaohi ʻana i ke kaumaha o ke kino.

Hoʻoikaika i nā iwi

Ua waiwai nā hua Chia i nā meaolaola e like me ka magnesium a me ka phosphorus, he mea nui ia no ke olakino o ko kākou iwi. ʻAʻole wale ia, akā hoʻokahi punetune o nā hua chia e loaʻa ana ma kahi o 14% o kā kākou pono calcium i kēlā me kēia lā. He mea nui ka calcium no nā iwi olakino, nā ʻiʻo, a me ka hana aʻalolo. ʻO ka mea kupanaha, gram no gram, ʻoi aku ka nui o ka calcium i loko o nā hua chia ma mua o nā huahana waiū.

E makaʻala i kēia mau mea i ka wā e hoʻohana ai i nā hua chia.

ʻOiai nā pono olakino o nā hua chia, hiki i ka ʻai nui ʻana ke hana i kekahi mau pilikia. He mea nui e makaʻala i kēia.

• Nā pilikia hoʻoheheʻe ʻana: Ma muli o ko lākou nui o ka fiber, ʻo ka ʻai ʻana i nā hua chia he nui loa hiki ke hoʻoulu i ka constipation, ka maʻi diarrhea, ka pehu ʻana, a me ka flatulence. Hiki iā lākou ke hoʻonui i nā hōʻailona i nā poʻe me nā maʻi ʻōpū mumū, e like me ka maʻi Crohn.

• Pōʻino ʻūʻū: He mea nui loa kēia. Hoʻopili nā hua chia maloʻo i ka wai a pehu, e hana ana i kahi mea e like me ka gel. Inā ʻoe e hoʻokomo i kahi punetune o nā hua chia maloʻo i loko o kou waha, hiki iā lākou ke noho i loko o kou puʻu, pehu, a paʻa.

ʻŌlelo Aʻo: Ma mua o ka ʻai ʻana i nā hua chia, e hoʻomohu mau iā lākou i loko o ka wai a i ʻole kekahi wai ʻē aʻe no ka liʻiliʻi he 5-10 mau minuke, a hoʻohana wale ma hope o ko lākou pehu maikaʻi ʻana.