Nang pawhin tunlai hian "Chia Seeds" chungchang hi i hre ve ngei ang, a dik em? I thian pakhatin a hrilh che a ni mai thei, a nih loh leh social media-ah ‘Chia Pudding’ mawi taka siam thlalak i hmu mai thei bawk. Heng chi te tak te, dum te hi tunah chuan Sri Lanka rama mi tam takin an lar ta hle a ni. Mahse, heng chia chi te hi eng tak nge ni? Kan taksa tan engtiang chiahin nge an \ha? Side effect a awm em? Vawiin hian heng zawng zawng hi awlsam tak leh chiang takin, kan thianpa nen kan inbia ang maiin han sawi ila.
A hmasain, heng chia chi te hi eng nge ni?
Chia chi hi ei theih chi te tak te, mint chhungkaw pangpar chi (scientific name: `(Salvia hispanica)`) atanga lo chhuak a ni. Salba chia emaw Mexican chia emaw an ti bawk. An chanchin hi a hlui tawh hle. Hmanlai Aztec culture-ah chuan, a bik takin Mexico leh Guatemala ang ramteah chuan chia chi hi thlai hlu tak a ni a, an ei tur ber a ni. Chuta tang chuan heng thlai chi te hi damdawi atan pawh hman a ni ta a ni.
Tunah chuan khawvel ram tam takin sumdawnna lamah chia an chin a. Tunah chuan heng thlai chi te te hi khawvel pumah ei tur tha tak, hrisel tak anga hriat a ni ta a ni.
Heng thlai chi te tak te chhunga nutritional value thup hi han thlir ila.
Chia chi hi powerhouse te tak te, nutritional goodness nena khat ang mai a ni. Kan taksa tana ei tur pawimawh tak tak tam tak an pai a ni.
- Calcium a ni
- Manganese a ni
- Magnesium a ni
- Selenium a ni
- Dar
- Thir
- Phosphorus a ni
Chu bakah, chia chi hi omega-3 fatty acid chi khat alpha-linoleic acid (ALA) awmna tha tak a ni bawk. Hei hi a pawimawh hle a, a chhan chu ALA hian kan taksaa omega-6 leh omega-3 ratio balance turin a pui a ni. Hetiang ratio hi a level dik tak neih hian natna tam tak, thinlung natna, cancer, leh taksaa inflammation rei tak awm theihna a ti tlem a ni.
Chia chi tablespoon khat (28.35 grams) ei tur ei leh in tur chungchang chu hetiang hi a ni:
| Nutrient section a ni | Lenzawng tehna |
|---|---|
| Calorie a awm bawk | 138-ah a awm |
| Protein a awm a | 4.7 gram a ni |
| Thau | 8.7 gram a ni |
| Carbohydrates a awm bawk | gram 12 a ni |
| Fiber a ni | 9.8 gram a ni |
| Chini | 0 gram a ni |
Awle, tunah chuan chia chi hian kan taksa tana hriselna atana hlawkna eng nge a thlen tih i lo en ang u.
Chia chi hi ei tur vitamin, mineral, leh antioxidants chak tak tak , hriselna atana tha tam tak min pe thin a ni.
Taksa chhunga thil tha lo dona
A awlsam zawngin kan taksa metabolism hian thil tha lo tak tak ``free radicals'' an tih chu a siam chhuak thin. Hengte hi a pun chuan kan cell te a chhiat a, ``oxidative stress'' an tih condition a lo awm thin. Hei hi natna tam tak bulpui ber a ni a, lung natna te, cancer te, thluak hnathawh that lohna te pawh a ni. Chia chi-a antioxidant (``caffeic acid'' leh ``quercetin'' ang chi) hian heng thil tha lo tak takte hi a do a, kan cell te a venghim bawk.
Lung hriselna a titha
Chia chi-a antioxidant quercetin awm hian thinlung natna hlauhawmna a tiziaawm a ni. Tin, fiber a tam avangin thisen sang control a pui a, chu chuan thinlung natna a ti tlem bawk.
Thisen sugar level a control thin
Chia chi hian fiber a pai tam hle. Research atanga a lan dan chuan fiber hian insulin resistance a tihziaawm bakah thisen sugar level hrisel tak a awm theih nan a pui thei bawk. Hei hian metabolic syndrome leh type 2 diabetes vei theihna a ti tlem thei a ni. Chia chi awmna chhang ei hian chhang pangngai aiin thisen sugar spike chu a control thei zawk tih hmuhchhuah a ni bawk.
Taksa a hring (swelling) a tiziaawm
Chronic inflammation hi natna khirh tak tak, thinlung natna leh cancer te thlentu a ni. Chia chi-a antioxidant caffeic acid hian heng inflammatory conditions te hi a do thei a ni. Chia chi ei fo hian taksaa inflammatory markers a tihziaawm thei a ni.
I taksa rihna tihtlem nan a pui thei che
Chia chi tablespoon khat chauh hian nitin kan mamawh fiber 35% vel a pai a ni. Heng chi hrang hranga soluble fiber hian tui a hip lut a, a hring chhuak thin. Chia chi kan ei hian kan pumah a lo hring chhuak a, kan chawm phah thin. Chuvangin, rei tak riltam kan inhriat loh avangin tul lova ei leh in hi control a ni a, taksa rihna control-na kawngah nasa takin a pui a ni.
Ruh a tichak
Chia chi hian kan ruh hriselna atana pawimawh tak, magnesium leh phosphorus ang chi nutrients a pai tam hle. Chu mai ni lovin, chia chi tablespoon khat hian nitin kan mamawh calcium 14% vel a pai a ni. Calcium hi ruh hrisel, ruh leh nerve hnathawhna atana pawimawh tak a ni. Mak tak maiin gram khat leh gram khat, chia chi hian bawnghnute atanga siam aiin calcium a pai tam zawk.
Chia chi i hman hunah hengte hi fimkhur hle ang che.
Chia chi hian hriselna atan a \ha viau nachungin, ei tam lutuk hian harsatna engemaw zat a thlen thei a ni. Hei hi hriat chian a pawimawh.
- Digestive problems: Fiber tam tak an neih avangin chia chi ei tam lutuk hian chaw ei kham, luak chhuak, puak, leh luak chhuak a thlen thei a ni. Tin, inflammatory bowel disease nei, Crohn’s disease ang chi te tan pawh symptoms a ti na zual thei bawk.
- Choking hazard: Hei hi thil pawimawh tak a ni . Chia chi hring chuan tui a hip a, a hring a, gel ang chi thil a siam a ni. Chia chi hring spoon khat direct-a i hmuiah i dah chuan i rilruah a lo lut thei a, a hring thei a, a tang thei bawk.
- Damdawi nena inzawmna awm thei: Chia chi hian thisen sang leh thisen sugar level tihhniam theihna a nei a. Zunthlum emaw, thisen sang emaw damdawi i ei tawh a nih chuan chia chi ei tam lutuk hian i thisen sang emaw, i sugar level a tlahniam lutuk thei a ni. Hei hi a hlauhawm thei hle. Chuvang chuan damdawi i ei a nih chuan i ei leh inah chia chi i dah hmain i doctor nen inbia hmasa phawt ang che.
- Allergy nei te chu:A awm lo hle nachungin mi thenkhat chuan chia chi allergy an nei thei. A natna lan chhuah dan te, luak chhuak, ril\am, lei emaw hmui emaw a na ang chi te chu en reng ang che. Allergy na tak chuan nunna atana hlauhawm tak ``anaphylaxis'' tih a thlen thei a ni.Chutiang a nih chuan damdawi in emergency department (ETU)-ah i kal nghal tur a ni.
- Chia Pudding: Hei hi hmanraw lar ber a ni. Chia chi chu bawnghnute (bawnghnute, almond hnute, soy hnute, eng pawh) nen chawhpawlh la, uluk takin vawt la, darkar engemaw zat emaw zan khat emaw refrigerator-ah dah rawh. Chumi hnuah chuan i duh duh thei leh thei chi hrang hrang i dah belh thei a, i ei thei bawk.
- In tur-ah dah la: I smoothie emaw porridge emaw-ah chia chi tlem tal dah la.
- Baked goods atan: Cake leh muffin ang chi thil siam dawnin chia chi hnim chu egg substitute atan i hmang thei.
- Salad leh yogurt atan: Salad, yogurt, leh oatmeal te chungah chia chi i ei thei bawk. Amaherawhchu, chutianga ei a nih chuan chia chi hrual hman hian taksain a chhawr a awlsam phah a ni.
- Chia chi hi chaw tha tak a ni a, omega-3s, fiber, calcium, leh antioxidants te a pai tam hle.
- Hengte hian taksa rihna tihtlem nan te, thinlung hriselna te, thisen sugar level te a pui thei a ni.
- A pawimawh ber: Chia chi hi ei hmain tui emaw, tui dang emaw-ah hnim hmasa phawt ang che. Thlai hring direct-a ei loh tur.
- A vawi khatna atana i tan chuan a tlem berah tan la, ni khatah teaspoon khat ang chi hi a ni.
- Zunthlum emaw thisen sang emaw ang chi natna atana damdawi i ei a nih chuan i ei leh inah chia chi i dah hmain doctor rawn hmasa phawt ang che.
Vaukhânna: Chia chi ei hmain tui emaw, tui dang emaw-ah minute 5-10 tal thun hmasa phawt la, a hring ṭhat hnuah chauh hman tur a ni.
Engtin nge chia chi hi dik takin i eitur ah i dah theih ang?
Chia chi hman tan tirh hian a te atanga tan a tha ber. Tlemte ei tum la, a tir lamah ni khatah teaspoon khat ang maiin. Sawi tawh ang khan ei hmain uluk takin hnim la, a hring chhuak turin dah rawh. Harsatna i neih loh chuan zawi zawiin i tipung thei a ni.
Chia chi hi i ei leh in ah dah theih dan hrang hrang a awm a:
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