Yu go dɔn si vidio dɛn bɔt "Chia Sid Wata" na soshal midia, lɛk Fɛsbuk ɛn TikTok. Bɔku pipul dɛn kin se i kin ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn, i fayn fɔ mek yu gɛt bɛlɛ, ɛn i kin rili fayn fɔ yu bɔdi. So, bifo wi kech pan dis chia sid tren ɛn bigin yuz am, lɛ wi tɔk bɔt wetin wi rili nid fɔ no bɔt am. Bikɔs, i nɔ fayn fɔ yuz am we yu nɔ no gud gud wan wetin i bi.
Fɔs, lɛ wi si, wetin na dɛn chia sid ya?
Chia na sid we kɔmɔt na wan plant we de gro na di dɛzat rijyɔn dɛn na kɔntri dɛn lɛk Mɛksiko ɛn Gwatemaala. Na tru tru plant we de na di mint famili na wi kɔntri. Trade, pipul dɛn we bin de na di Aztek ɛn Maya sivilizayshɔn dɛn bin de yuz chia sid as men tin fɔ it.
Bɔku pipul dɛn kin kɔl am "superfood." Dat na bikɔs dɛn smɔl sid ya gɛt bɔku fayv, tin dɛn we de mek di bɔdi fayn, ɛn minral dɛn we fayn fɔ di bɔdi. Bɔt di wɛlbɔdi bɛnifit dɛn we wi kin yɛri bɔt, mɔ fɔ lɛ pɔsin nɔ gɛt bɔku bɔku bɔdi ɛn fɔ mek pɔsin nɔ gɛt kɔnstipɛshɔn, bɔku pan dɛn kin kɔmɔt frɔm animal stɔdi. Dɛn nɔ dɔn du ɛni big stɔdi bɔt mɔtalman yet. Bɔt sɔm wɛlbɔdi bɛnifit dɛn de we wi kin gɛt frɔm chia sid if wi it am smɔl smɔl .
Okay, so aw yu mek dis chia wata?
I rili izi fɔ mek. Ɔl wetin yu fɔ du na fɔ ad lɛk tu tebul spɔnj chia sid to wan glas wata (lɛk 250 ml) ɛn lɛ i sidɔm fɔ sɔm tɛm. Bɔt yu fɔ wet smɔl, bikɔs afta sɔm minit, dis miksɔp go bigin fɔ tik smɔl, ɛn i go tan lɛk jel.
Chia sid kin absɔb tɛn tɛm dɛn wet na wata. If yu nɔ want fɔ drink am lɛk jeli, i bɛtɛ fɔ drink am kwik.
If yu na pɔsin we de bigin, du dis:
- Start wit smɔl: Tek lɛk af tebul spɔnj chia sid ɛn put am insay wan glas wata.
- Mek i sok fɔ lɛk 10 minit: Gi di sid dɛn tɛm fɔ absɔb di wata ɛn mek wan jel. If dɛn lɛf dɛn fɔ lɔng tɛm, dɛn kin tik tumɔs fɔ drink.
- Chenj di flawa: Chia sid nɔ gɛt difrɛn flawa, so yu kin ad sɔm drop dɛn pan laym jus ɔ yu fav frut jus to am. Da we de, yu go fil lɛk se yu lɛk fɔ it mɔ. Sɔm pipul dɛn kin ad frut dɛn we dɛn kɔt bak.
If yu bɔdi ansa dis fayn, afta sɔm dez yu kin inkrisayz di chia sid smɔl smɔl to wan tebul spɔnj, dɔn tu.
Wetin na di rial nyutrishɔnal bɛnifit dɛn we chia sid gɛt?
Di tin dɛn we de insay dɛn smɔl smɔl sid dɛn ya rili bɔku. Lɛ wi tek wan luk pan wetin de insay tu tebul spɔnj (lɛk 28 gram) chia sid.
| Nutrient sɛkshɔn | Diskripshɔn ɛn bɛnifit dɛn |
|---|---|
| Fayba we dɛn kɔl | I gɛt lɛk 10 gram. dis na fayv dεm we de sכlv we de slo di digεst εn gi yu fil fכ ful. Dɛn kin ɛp bak fɔ mek pɔsin nɔ gɛt kɔnstipɛshɔn. |
| Protɛin we de mek pɔsin gɛt | I dɔn lɛf smɔl fɔ lɛ i rich 5 gram. wan komplit sכs fכ protin we gεt כl di nayn imכtant amino asid dεm fכ di bכdi. |
| Omega-3 Fɛt Asid dɛn | Wan pan di bɛst plant-based sɔs dɛm fɔ omega-3s, mɔ di alfa-linolenic acid (ALA) , we de ɛp fɔ ridyus di risk fɔ gɛt at sik. |
| Minral dɛn we dɛn kin yuz fɔ mek tin dɛn | I fayn fɔ gɛt kalsiɔm, fɔsfɔr, magnɛsiɔm, ayɛn, ɛn zink. Na fayn we fɔ gɛt ayɛn ɛn zink, mɔ fɔ di wan dɛn we nɔ de it mit ɔ fish. |
| Antiɔksidant dɛn | I gɛt bɔku antiɔksidant dɛn we de protɛkt di bɔdi in sɛl dɛn fɔ mek dɛn nɔ pwɛl. Dɛn tin ya kin ɛp fɔ protɛkt yusɛf frɔm sik dɛn lɛk at sik ɛn kansa we kin kam as tɛm de go. |
Yu tink se i rili ɛp fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi ɛn fɔ mek yu gɛt kɔlɔstrel?
Dis na prɔblɛm we bɔku pipul dɛn gɛt. Risach nɔ pruv se if pɔsin it chia sid, i kin mek i nɔ gɛt bɔku bɔku bɔdi. Bɔt sɔm stɔdi dɛn dɔn sho se di wes we de rawnd di wɛst kin go dɔŋ lɛk af inch ɛn di blɔd prɛshɔn kin go dɔŋ smɔl.
Fɔ tɔk am simpul wan, di ay fayv we de insay di chia sid dɛnSo, wen yu drink dis, yu de fil ful. Dɔn yu nɔ go fil angri ɔltɛm. Dɔn bak, bikɔs di digest nɔ kin slo, di shuga we de na di blɔd kin go ɔp wantɛm wantɛm, dɛn kin kɔntrol bak. So if yu na pɔsin we de kɔntrol yu it bay we yu de ridyus di kalori, dis filin fɔ ful-ɔp frɔm chia sid go ɛp yu fɔ kɔntrol yu it fayn fayn wan. Dat na di indaykt sɔpɔt we yu kin gɛt fɔ lɛf fɔ it bɔku bɔku it.
No sayd ɛfɛkt nɔ de? Yu fɔ no bɔt dɛn tin ya bak
Chia sid wata na sef drink fɔ bɔku pipul dɛn. Bɔt sɔntɛnde, sayd ɛfɛkt kin apin. Ɛspɛshali if yu nɔ kin it bɔku fayv, wantɛm wantɛm we yu bigin fɔ yuz chia sid kin mek yu gɛt dɛn prɔblɛm ya.
- Fɔ blo
- Gas we dɛn kin yuz
- Rɔnbɛlɛ
- Bɛlɛ de at
- Kɔnstipɛshɔn: Dis kin mek yu sɔprayz smɔl, nɔto so? Pan ɔl we dɛn se chia sid fayn fɔ kɔnstipɛshɔn, if yu nɔ drink bɛtɛ wata , chia sid kin rili mek kɔnstipɛshɔn wɔs bay we i de pul wata na yu bɔdi. So if yu de tek chia sid, mek shɔ se yu drink bɔku wata ɔl di de.
Wan rili impɔtant wɔnin: Nɔ ɛva it dray chia sid ɛn drink wata oba am. Dray sid kin stɔp na di trot ɔ di εsophagus, i kin swel wantɛm wantɛm wit wata, ɛn i kin mek i nɔ izi fɔ blo. Dis kin rili denja fɔ pɔrsin wae nɔr kin izi fɔ swɛla (dysphagia). So, ɔltɛm sok chia sid insay wata ɔ wata it lɛk yogɔt bifo yu it am.
Dɛn pipul ya fɔ tink tu tɛm bifo dɛn bay chia sid.
1. Pipul dεm we gεt dijestiv sistεm sik: If yu gεt kכndyushכn lεk ``(Diverticulitis)``, chia sid kin mek di kכndyushכn wɔs. So, if yu gɛt prɔblɛm ɔltɛm lɛk we yu bɛlɛ de at ɛn gas, mek shɔ se yu aks yu dɔktɔ bifo yu yuz chia sid.
2. Pipul dɛn we gɛt Nut Alɛji: Chia sid nɔ kin bɔku. Bɔt sɔm stɔdi dɛn dɔn sho se pipul dɛn we nɔ lɛk sɛsam sid ɔ pinat kin gɛt alɛji bak to chia sid. So, if yu gɛt dɛn kayn alɛji ya, i go fayn fɔ mek yu avɔyd dɛn ɔ go to dɔktɔ fɔ advays yu fɔ de na di say we sef.
3. Pipul dɛn we de tek sɔm mɛrɛsin dɛn:
- Bikɔs ɔf di omega-3s we de insay chia sid, dɛn kin intarakt wit di tin dɛn we de mek blɔd tan .
- I pɔsibul bak se i kin mek di mɛrɛsin fɔ dayabitis ɛn ay blɔd prɛshɔn wok fayn. So, if yu de tek ɛni mɛrɛsin fɔ lɔng tɛm, i impɔtant fɔ tɔk to yu dɔktɔ bifo yu ad chia sid to yu it.
Aw ɔda tin yu go it dɛn wan ya apat frɔm chia wata?
If yu nɔ fil fɔ drink chia wata, ɔda we dɛn de fɔ ad dis sid we gɛt fayn fayn tin dɛn to yu it.
- Chia Pudding: Ad tu tebul spɔnj chia sid to di milk we yu lɛk (kaw milk, kokonat milk, ɔ soya milk), wan smɔl vanila, ɔ wan smɔl kakao paoda, ɛn put am na frij fɔ wan nɛt. Wan fayn fayn brɛf we gɛt fayn fayn tin dɛn fɔ it.
- Smoothie: Ad wan tebul spɔnj chia sid to di frut smoothie we yu de mek.
- Wit yogɔt ɔ ɔts: Sprinkl sɔm chia sid pan yu yogɔt ɔ ɔts fɔ brɛf.
- Fɔ salad: Miks sɔm chia sid dɛn insay di salad dresin we yu mek.
Di wan dɛn we sabi bɔt it kin se yu nɔ fɔ it pas tu tebul spɔnj chia sid fɔ wan de.
Mɛsej we dɛn kin kɛr go na os
- Chia sid na it we gɛt bɔku tin fɔ it we gɛt fayv, prɔtin, omega-3, ɛn minral.
- If yu de yuz dɛn tin ya, bigin wit smɔl smɔl tin dɛn ɛn nɔ fɔgɛt fɔ drink bɔku wata ɛvride.
- I kin mek yu gɛt sayd ɛfɛkt lɛk fɔ blo ɛn gas, so i kin mek yu bɔku smɔl smɔl.
- Nɔ ɛva it dray chia sid. Ɔltɛm, sok dɛn fayn fayn wan insay wata bifo yu yuz dɛn.
- If yu gɛt sik dɛn na di dijestiv sistɛm, alɛji, i nɔ izi fɔ swɛla, ɔ yu de tek ɛni mɛrɛsin (especially blood thinners , dayabitis, ɔ ay blɔd prɛshɔn) fɔ lɔng tɛm, mek shɔ se yu go to yu dɔktɔ bifo yu yuz chia sid.
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