Kodi mbewu za Chia, zomwe anthu ambiri akukamba masiku ano, n’zothandizadi? Tiyeni tidziwe zoona!

Inunso muyenera kuti mukumva za "Chia Seeds" masiku ano, sichoncho? Mwina mnzanu mwina anakuuzani, kapena mwina munawona chithunzi cha 'Chia Pudding' yopangidwa bwino pa malo ochezera a pa Intaneti. Mbewu zazing'ono zakuda izi tsopano zatchuka pakati pa anthu ambiri ku Sri Lanka. Koma kodi mbewu za chia izi ndi chiyani kwenikweni? Kodi ndi zabwino bwanji pa matupi athu? Kodi pali zotsatirapo zilizonse? Lero, tiyeni tikambirane zonsezi mosavuta komanso momveka bwino, ngati kuti tikulankhula ndi mnzanu.

Choyamba, tiyeni tiwone, kodi mbewu za chia izi ndi chiyani?

Mbewu za Chia ndi mbewu zazing'ono zomwe zimadyedwa zomwe zimachokera ku chomera chamaluwa cha banja la timbewu ta timbewu ta mint (dzina la sayansi: `(Salvia hispanica)`). Amatchedwanso Salba chia kapena chia wa ku Mexico. Mbiri yawo ndi yakale kwambiri. M'zikhalidwe zakale za Aztec, makamaka m'maiko ngati Mexico ndi Guatemala, mbewu za chia zinali mbewu yamtengo wapatali kwambiri ndipo zinali gawo la chakudya chawo chachikulu. Kuyambira pamenepo, mbewu izi zagwiritsidwanso ntchito ngati mankhwala.

Masiku ano, mayiko ambiri padziko lonse lapansi amalima chia m'malonda. Mbewu zazing'onozi tsopano zimadziwika padziko lonse lapansi ngati chakudya chopatsa thanzi komanso chopatsa thanzi.

Tiyeni tione ubwino wa zakudya zomwe zili mkati mwa mbewu zazing'onozi.

Mbewu za Chia zili ngati malo osungira zakudya zabwino kwambiri. Zili ndi michere yambiri yofunika m'thupi lathu.

• Kalisiyamu
• Manganese
• Magnesium
• Selenium
• Mkuwa
• Chitsulo
• Phosphorus

Kuphatikiza apo, mbewu za chia ndi gwero labwino kwambiri la alpha-linoleic acid (ALA), mtundu wa omega-3 fatty acid . Izi ndizofunikira kwambiri chifukwa ALA imathandiza kulinganiza chiŵerengero cha omega-6 ndi omega-3 m'thupi lathu. Kukhala ndi chiŵerengerochi pamlingo woyenera kumathandiza kuchepetsa chiopsezo cha matenda ambiri, monga matenda a mtima, khansa, ndi kutupa kosatha m'thupi.

Nayi mfundo za zakudya za supuni imodzi (magalamu 28.35) ya mbewu za chia:

Chabwino, tsopano tiyeni tiwone ubwino wa thanzi womwe mbewu za chia zimapatsa matupi athu.

Mbewu za Chia ndi chakudya chodzaza ndi mavitamini, mchere, ndi ma antioxidants amphamvu, zomwe zimatipatsa zabwino zambiri pa thanzi.

Kulimbana ndi zinthu zovulaza m'thupi

Mwachidule, kagayidwe ka thupi lathu kamapanga tinthu toopsa totchedwa "free radicals". Tinthuti tikachuluka, maselo athu amawonongeka ndipo vuto lotchedwa "oxidative stress" limachitika. Ichi ndiye chifukwa chachikulu cha matenda ambiri, kuphatikizapo matenda a mtima, khansa, ndi ntchito ya ubongo imachepa. Ma antioxidants omwe ali mu mbewu za chia (monga "caffeic acid" ndi "quercetin") amalimbana ndi tinthu toopsati ndikuteteza maselo athu.

Zimathandiza thanzi la mtima

Quercetin woteteza ku matenda a mtima womwe uli mu mbewu za chia umathandiza kuchepetsa chiopsezo cha matenda a mtima. Komanso, chifukwa uli ndi ulusi wambiri, umathandiza kuchepetsa kuthamanga kwa magazi, motero umachepetsa chiopsezo cha matenda a mtima.

Amayang'anira kuchuluka kwa shuga m'magazi

Mbewu za Chia zili ndi ulusi wambiri. Kafukufuku wasonyeza kuti ulusi ungathandize kuchepetsa kukana kwa insulin ndikuthandizira kukhala ndi shuga wabwino m'magazi. Izi zitha kuchepetsa chiopsezo cha matenda a metabolic syndrome ndi matenda a shuga amtundu wa 2. Zapezekanso kuti kudya buledi wokhala ndi mbewu za chia kungathandize kuwongolera kukwera kwa shuga m'magazi bwino kuposa buledi wamba.

Amachepetsa kutupa m'thupi

Kutupa kosatha ndi chifukwa cha matenda aakulu monga matenda a mtima ndi khansa. Caffeic acid yomwe imapezeka mu mbewu za chia imathandiza kulimbana ndi matenda otupa awa. Kudya mbewu za chia nthawi zonse kungathandize kuchepetsa zizindikiro za kutupa m'thupi.

Zingakuthandizeni kuchepetsa thupi

Supuni imodzi yokha ya mbewu za chia ili ndi pafupifupi 35% ya ulusi womwe timafunikira tsiku lililonse. Ulusi wosungunuka womwe uli mu mbewuzi umayamwa madzi ndi kutupa. Tikadya mbewu za chia, zimatupa m'mimba ndipo zimatipangitsa kumva kukhuta. Chifukwa chake, popeza sitimva njala kwa nthawi yayitali, kudya kosafunikira kumawongoleredwa ndipo kumathandiza kwambiri kuwongolera kulemera kwa thupi.

Amalimbitsa mafupa

Mbewu za Chia zili ndi michere yambiri monga magnesium ndi phosphorous, zomwe ndizofunikira pa thanzi la mafupa athu. Sikuti zokhazo, komanso supuni imodzi ya mbewu za chia ili ndi pafupifupi 14% ya zosowa zathu za tsiku ndi tsiku za calcium. Calcium ndi yofunika kwambiri pa mafupa, minofu, ndi ntchito ya mitsempha yathanzi. Chodabwitsa n'chakuti, gramu ya gramu, mbewu za chia zili ndi calcium yambiri kuposa mkaka.

Samalani ndi zinthu izi mukamagwiritsa ntchito mbewu za chia.

Ngakhale kuti mbewu za chia zili ndi ubwino pa thanzi, kudya kwambiri kungayambitse mavuto ena. Ndikofunikira kudziwa izi.

• Mavuto a m'mimba: Chifukwa cha kuchuluka kwa ulusi m'mimba, kudya mbewu zambiri za chia kungayambitse kudzimbidwa, kutsegula m'mimba, kudzimbidwa, komanso kudzimbidwa. Zingathenso kukulitsa zizindikiro mwa anthu omwe ali ndi matenda otupa m'matumbo, monga matenda a Crohn.

• Ngozi yotsamwitsa: Iyi ndi mfundo yofunika kwambiri . Mbewu zouma za chia zimayamwa madzi ndi kutupa, zomwe zimapangitsa kuti zikhale ngati gel. Ngati muyika supuni imodzi ya mbewu zouma za chia mkamwa mwanu, zimatha kukhala pakhosi panu, kutupa, ndikumamatira.

Chenjezo: Musanadye mbewu za chia, nthawi zonse muzilowetse m'madzi kapena madzi ena kwa mphindi zosachepera 5-10, ndipo muzigwiritsa ntchito pokhapokha zitatupa bwino.