Yu tink se Chia Sid, we ɔlman de tɔk bɔt dɛn tɛm ya, rili bɛnifit? Mek wi no fɔ tru!

Yu tu mos de hie abaut "Chia Seeds" dis dez, no bi so? Sɔntɛm yu padi go dɔn tɛl yu, ɔ yu go dɔn si foto fɔ wan ‘Chia Pudding’ we dɛn mek fayn fayn wan na soshal midia. Naw bɔku pipul dɛn na Sri Lanka lɛk dɛn smɔl blak sid dɛn ya. Bɔt wetin rili na dɛn chia sid dɛn ya? Aw dɛn gud fɔ wi bɔdi? Ɛni bad bad tin dɛn de we kin apin to am? Tide, lɛ wi tɔk bɔt ɔl dis simpul wan ɛn klia wan, lɛk se wi de tɔk to wi padi.

Fɔs, lɛ wi si, wetin na dɛn chia sid ya?

Chia sid na smɔl sid dɛn we pɔsin kin it we kɔmɔt frɔm wan plant we gɛt flawa na di mint famili (sayntis nem: `(Salvia hispanica)`). Dɛn kin kɔl dɛn bak Salba chia ɔ Mɛksiko chia. Dɛn istri rili ol. Insay di ol Aztek kɔlchɔ, mɔ na kɔntri dɛn lɛk Mɛksiko ɛn Gwatemaala, chia sid na bin tin we dɛn kin plant we gɛt valyu ɛn na bin pat pan dɛn men it. Frɔm da tɛm de, dɛn dɔn de yuz dɛn sid ya bak fɔ mek mɛrɛsin.

Tide, bɔku kɔntri dɛn ɔlsay na di wɔl de plant chia fɔ biznɛs. Naw, ɔlsay na di wɔl no dɛn smɔl smɔl sid dɛn ya as it we gɛt bɔku tin fɔ it ɛn we gɛt wɛlbɔdi.

Lɛ wi tek wan luk pan di nyutrishɔn valyu we ayd insay dɛn smɔl sid ya.

Chia sid tan lɛk smɔl pawaful tin we pak wit nyutrishɔn gudnɛs. Dɛn gɛt bɔku impɔtant tin dɛn fɔ wi bɔdi.

• Kalsiɔm we dɛn kɔl
• Manganese we dɛn kɔl
• Magnɛsiɔm we dɛn kɔl
• Selenium we dɛn kɔl
• Kɔpa
• Ayɛn
• Fɔsfɔr we dɛn kɔl

Apat frɔm dat, chia sid na fayn say fɔ gɛt alfa-linoleic acid (ALA), we na wan kayn omega-3 fatty acid . Dis rili impɔtant bikɔs ALA de ɛp fɔ balans di rεshɔ fɔ omega-6 to omega-3 na wi bɔdi. If yu gɛt dis ratio na di rayt lɛvɛl, i kin ɛp fɔ ridyus di risk fɔ gɛt bɔku sik dɛn, lɛk at sik, kansa, ɛn inflamɛns we nɔ de dɔn na di bɔdi.

Na dis na di nyutrishɔn infɔmeshɔn fɔ wan tebul spɔnj (28.35 gram) chia sid:

Okay, naw lɛ wi si us wɛlbɔdi bɛnifit dɛn we chia sid de briŋ to wi bɔdi.

Chia sid na it we pak wit vaytamɛn, minral, ɛn pawaful antiɔksidant , we de gi wi bɔku bɛnifit dɛn fɔ wi wɛlbɔdi.

Fɔ fɛt di bad tin dɛn we de na di bɔdi

Fɔ tɔk am simpul wan, wi bɔdi in mɛtabolism de mek bad bad tin dɛn we dɛn kɔl ``fri radikal''. we dεn ya de inkrεs, wi sεl dεm de pwεl εn wan kכndishכn we dεn kכl ``oksidativ strεs'' de apin. Dis na di rut fɔ bɔku sik dɛn, lɛk at sik, kansa, ɛn di bren we nɔ de wok fayn. di antioksidant dεm we de insay chia sid dεm (lεk ``caffeic acid'' εn ``quercetin'') de fכt dεn harmful patikyula dεm ya εn protεkt wi sεl dεm.

I de mek di at gɛt wɛlbɔdi

Di antioxidant quercetin we de insay chia sid de ɛp fɔ ridyus di risk fɔ gɛt at sik. Dɔn bak, bikɔs i gɛt bɔku fayv , i kin ɛp fɔ kɔntrol ay blɔd prɛshɔn, ɛn dis kin mek pɔsin nɔ gɛt at sik.

I de kɔntrol di blɔd shuga lɛvɛl

Chia sid dɛn gɛt bɔku fayv. Risach dɔn sho se fayv kin ɛp fɔ ridyus di insulin rɛsistɛns ɛn ɛp fɔ mek di blɔd shuga kɔntinyu fɔ gɛt wɛlbɔdi. Dis kin ridyus di risk fɔ gɛt mɛtabolik sindrom ɛn tayp 2 dayabitis. Dɛn dɔn si bak se if yu it bred we gɛt chia sid, dat kin ɛp fɔ kɔntrol di blɔd shuga we de bɔku pas bred we yu kin it ɔltɛm.

I de ridyus di swɛlin na di bɔdi

Infεmεshכn we nɔr de dɔn na wan tin wae kin mek yu gɛt siriɔs sik lεk at sik ɛn kansa. di antioksidant kafeik asid we de insay di chia sid dεm de εp fכ fכt dεn inflammatory kכndishכn dεm ya. If yu it chia sid ɔltɛm, i kin ridyus di mak dɛn we de mek yu bɔdi wam.

I kin ɛp yu fɔ lɛf fɔ it bɔku bɔku it

Jɔs wan tebul spɔnj chia sid gɛt lɛk 35% pan di fayv we wi nid ɛvride. di fayba we de sכlv insay dεn sid dεm ya de abzכp wata εn swel. We wi it chia sid, i kin swel na di bɛlɛ ɛn mek wi fil ful. So, bikɔs wi nɔ kin fil angri fɔ lɔng tɛm, wi kin kɔntrol di it we wi nɔ nid ɛn i kin ɛp bɔku fɔ kɔntrol di bɔdi wet.

I de mek di bon dɛn strɔng

Chia sid gɛt bɔku tin dɛn lɛk magnɛsiɔm ɛn fɔsfɔr, we impɔtant fɔ wi bon wɛlbɔdi. Nɔto dat nɔmɔ, bɔt wan tebul spɔnj chia sid gɛt lɛk 14% pan di kalsiɔm we wi nid ɛvride. Kalsiɔm impɔtant fɔ mek di bon dɛn, di mɔsul dɛn, ɛn di nerv dɛn wok fayn fayn wan. I sɔprayz fɔ no se gram fɔ gram, chia sid dɛn gɛt mɔ kalsiɔm pas di tin dɛn we dɛn mek wit milk.

Tek tɛm wit dɛn tin ya we yu de yuz chia sid.

Pan ɔl di bɛnifit dɛn we chia sid gɛt fɔ wɛlbɔdi, if yu it bɔku, dat kin mek yu gɛt sɔm prɔblɛm dɛn. I impɔtant fɔ no bɔt dis.

• Prɔblɛm fɔ digest: Bikɔs dɛn gɛt bɔku fayv, if yu it bɔku chia sid, i kin mek yu kɔnstipɛshɔn, dayarɛa, blo, ɛn flatulɛns. Dɛn kin mek di sayn dɛm bak pan pipul dɛm wae gɛt inflammatory bowel disease, lɛk Crohn’s disease.

• Choking hazad: Dis na wan impɔtant pɔynt . Di chia sid dɛn we dɔn dray kin tek wata ɛn swel, ɛn i kin mek sɔntin we tan lɛk jel. If yu put wan spunful chia sid we dɔn dray dairekt na yu mɔt, i kin lod na yu trot, swel, ɛn stɔp.

Wonin: Bifo yu it chia sid, sok am ɔltɛm insay wata ɔ ɔda wata fɔ at le 5-10 minit, ɛn yuz am afta dɛn dɔn swel fayn fayn wan.