Iwewo unofanira kunge uri kunzwa nezve "Chia Seeds" mazuva ano, handiti? Pamwe shamwari yako ingadai yakakuudza, kana kuti wakaona mufananidzo we 'Chia Pudding' yakagadzirwa zvakanaka pasocial media. Mbeu diki nhema idzi dzava kufarirwa nevanhu vazhinji muSri Lanka. Asi chii chaizvo chiri mbeu idzi dzechia? Dzinobatsira sei miviri yedu? Pane migumisiro yakaipa here? Nhasi, ngatitaurei nezveizvi zvese zviri nyore uye zvakajeka, sekunge tiri kutaura neshamwari.
Kutanga, ngationei, mbeu idzi dzechia chii?
Mbeu dzeChia imbeu diki dzinodyiwa dzinobva mumuti unotumbuka mumhuri yemint (zita resainzi: `(Salvia hispanica)`). Dzinonziwo Salba chia kana kuti Mexican chia. Nhoroondo yadzo yekare zvikuru. Mutsika dzekare dzeAztec, kunyanya munyika dzakadai seMexico neGuatemala, mbeu dzechia dzaive chirimwa chinokosha zvikuru uye dzaive chikamu chekudya kwavo kukuru. Kubva ipapo, mbeu idzi dzave dzichishandiswawo semishonga.
Nhasi uno, nyika zhinji pasi rose dziri kurima chia mukutengeserana. Mbeu diki idzi dzava kuzivikanwa pasi rose sechikafu chine hutano uye chine hutano.
Ngatitarisei kukosha kwekudya kwakavanzika mukati membeu diki idzi.
Mbeu dzeChia dzakaita senzvimbo diki ine simba rakawanda rine zvinovaka muviri. Dzine zvinovaka muviri zvakawanda zvakakosha mumuviri wedu.
- Karusiyamu
- Manganese
- Magnesium
- Selenium
- Mhangura
- Simbi
- Fosforasi
Pamusoro pezvo, mbeu dzechia dzinopa alpha-linoleic acid (ALA), rudzi rweomega -3 fatty acid . Izvi zvakakosha zvikuru nekuti ALA inobatsira kuenzana kwehuwandu hweomega-6 neomega-3 mumuviri wedu. Kuva nehuwandu uhwu padanho rakakodzera kunobatsira kuderedza njodzi yezvirwere zvakawanda, zvakaita sechirwere chemwoyo, kenza, uye kuzvimba kusingaperi mumuviri.
Heino ruzivo rwezvekudya zvechipunu chimwe chete (28.35 gramu) chembeu dzechia:
| Chikamu chezvinovaka muviri | Saizi |
|---|---|
| Macalorie | 138 |
| Mapuroteni | magiramu 4.7 |
| Mafuta | magiramu 8.7 |
| Makabhohaidhiretsi | magiramu gumi nemaviri |
| Faibha | magiramu 9.8 |
| Shuga | magiramu 0 |
Zvakanaka, ngationei kuti mbeu dzechia dzinobatsira sei pahutano hwedu.
Mbeu dzeChia chikafu chine mavhitamini, zvicherwa, uye maantioxydants ane simba, izvo zvinotipa mabhenefiti akawanda pahutano.
Kurwisa zvinhu zvinokuvadza mumuviri
Zvichitaurwa zviri nyore, metabolism yemuviri wedu inoburitsa zvidimbu zvinokuvadza zvinonzi "free radicals". Kana izvi zvikawedzera, masero edu anokuvara uye chirwere chinonzi "oxidative stress" chinoitika. Ichi ndicho chikonzero chikuru chezvirwere zvakawanda, zvinosanganisira chirwere chemwoyo, kenza, uye kushanda kwehuropi kunoderera. Ma antioxidants ari mumbeu dzechia (akadai se "caffeic acid" uye "quercetin") anorwisa zvidimbu izvi zvinokuvadza uye anodzivirira masero edu.
Inovandudza hutano hwemwoyo
Quercetin inorwisa mabhakitiriya iri mumbeu dzechia inobatsira kuderedza njodzi yezvirwere zvemwoyo. Zvakare, nekuti ine fiber yakawanda, inobatsira kudzora BP yakakwira, nokudaro ichideredza njodzi yezvirwere zvemwoyo.
Inodzora huwandu hweshuga muropa
Mbeu dzeChia dzine faibha yakawanda. Tsvagiridzo yakaratidza kuti faibha inogona kubatsira kuderedza insulin resistance uye kubatsira kuchengetedza huwandu hwakanaka hweshuga muropa. Izvi zvinogona kuderedza njodzi ye metabolic syndrome uye chirwere cheshuga cherudzi rwechipiri. Zvakawanikwawo kuti kudya chingwa chine mbeu dzechia kunogona kubatsira kudzora kukwira kweshuga muropa zvinobudirira kupfuura chingwa chenguva dzose.
Inoderedza kuzvimba mumuviri
Kuzvimba kwenguva refu kunokonzera zvirwere zvakakomba zvakaita sechirwere chemwoyo nekenza. Caffeic acid ine antioxidant iri mumbeu dzechia inobatsira kurwisa zvirwere izvi. Kudya mbeu dzechia nguva dzose kunogona kuderedza zviratidzo zvekuzvimba mumuviri.
Zvinogona kukubatsira kuderedza uremu
Chipunu chimwe chete chembeu dzechia chine 35% yefiber yatinoda zuva nezuva. Fiber inonyungudika iri mumbeu idzi inonwisa mvura uye inozvimba. Patinodya mbeu dzechia, dzinozvimba mudumbu uye dzinoita kuti tinzwe takaguta. Saka, sezvo tisinganzwe nzara kwenguva yakareba, kudya zvisina kufanira kunodzorwa uye kunobatsira zvikuru mukudzora huremu hwemuviri.
Inosimbisa mapfupa
Mbeu dzeChia dzakapfuma muzvinovaka muviri zvakaita semagnesium nephosphorus, izvo zvakakosha pahutano hwemapfupa edu. Kwete izvozvo chete, asi chipunu chimwe chete chembeu dzechia chine calcium inosvika 14% yezvinodiwa zvedu zvezuva nezuva. Calcium inokosha pamapfupa, tsandanyama, uye mashandiro etsinga. Zvinoshamisa kuti, gram pambeu dzechia ine calcium yakawanda kupfuura zvigadzirwa zvemukaka.
Chenjerera zvinhu izvi kana uchishandisa mbeu dzechia.
Pasinei nemabhenefiti embeu dzechia pahutano, kudya zvakanyanya kunogona kukonzera mamwe matambudziko. Zvakakosha kuziva izvi.
- Matambudziko ekugaya chikafu: Nekuda kwehuwandu hwadzo hwefiber, kudya mbeu dzechia dzakawandisa kunogona kukonzera kuvimbiwa, manyoka, kuzvimba, uye flatulence. Zvinogonawo kuwedzera zviratidzo zvevanhu vane zvirwere zvematumbu, zvakaita sechirwere cheCrohn.
- Njodzi yekudzipwa: Iyi inyaya yakakosha zvikuru . Mbeu dzechia dzakaomeswa dzinonwisa mvura dzozvimba, zvoita chinhu chakaita sejeli. Kana ukaisa chipunu chembeu dzechia dzakaomeswa mumuromo mako, dzinogona kugara muhuro mako, kuzvimba, uye kunamatira.
- Kudyidzana kunogona kuitika nemishonga: Mbeu dzeChia dzine simba rekuderedza BP uye huwandu hweshuga muropa. Kana uri kutotora mishonga yechirwere cheshuga kana BP yakakwira, kudya mbeu dzechia dzakawandisa kunogona kukonzera kuti BP yako kana huwandu hweshuga huderere zvakanyanya. Izvi zvinogona kuva nengozi. Saka, kana uri kutora mishonga yechero chirwere, iva nechokwadi chekutaura nachiremba wako usati wawedzera mbeu dzechia mukudya kwako.
- Kurwara:Kunyangwe zvisingawanzoitiki, vamwe vanhu vanogona kunge vaine allergy kumbeu dzechia. Ngwarira zviratidzo zvakaita sekurutsa, manyoka, uye kuvaviwa kwerurimi kana miromo. Allergies dzakakomba dzinogona kutungamira kuchirwere chinotyisidzira hupenyu chinonzi "anaphylaxis." Kana zvakadaro, unofanira kuenda kuchipatara nekukurumidza.
- Chia Pudding: Iyi ndiyo nzira inonyanya kufarirwa. Sanganisa mbeu dzechia nemukaka (mukaka wemombe, mukaka wealmond, mukaka wesoya, chero chii zvacho), zunza zvakanaka, woisa mufiriji kwemaawa mashoma kana husiku hwese. Unogona kuwedzera michero nenzungu dzaunoda wodya.
- Wedzera kune zvinwiwa: Wedzera mbeu dzechia mu smoothie yako kana porridge.
- Pakubika: Unogona kushandisa mbeu dzechia dzakanyikwa pasi sechinotsiva mazai paunenge uchibika zvinhu zvakaita semakeke nemamuffin.
- Kumasaladhi neyogati: Unogonawo kudya mhodzi dzechia pamusoro pemasaladhi, yogati, neoatmeal. Zvisinei, kana uchidzidya saizvozvo, kushandisa mhodzi dzechia dzakakuyiwa kunoita kuti zvive nyore kuti muviri utore zvinovaka muviri.
- Mbeu dzeChia chikafu chinovaka muviri zvikuru, chakapfuma mu omega-3s, fiber, calcium, uye antioxidants.
- Izvi zvinogona kubatsira mukuderedza uremu, hutano hwemwoyo, uye huwandu hweshuga muropa.
- Chinonyanya kukosha: Nyika mbeu dzechia mumvura kana chimwe chinhu usati wadzidya. Dzivisa kudya mbeu dzakaoma zvakananga.
- Kana uchitanga kekutanga, tanga nechikamu chidiki, senge chipunu chimwe chete pazuva.
- Kana uri kutora mishonga yezvirwere zvakaita sechirwere cheshuga kana BP, iva nechokwadi chekubvunza chiremba wako usati waisa mbeu dzechia mukudya kwako.
Yambiro: Usati wadya mbeu dzechia, gara uchidzinyika mumvura kana mune imwe mvura kwemaminitsi mashanu kusvika gumi, uye shandisa chete kana dzazvimba zvakanaka.
Ungawedzera sei mbeu dzechia zvakanaka mukudya kwako?
Paunotanga kushandisa mbeu dzechia, zvakanaka kutanga nepadiki. Edza zvishoma, senge chipunu chimwe chete pazuva pakutanga. Sezvambotaurwa, nyika zvakanaka usati wadya wozvibvumira kuzvimba. Kana usina kunetseka, unogona kuwedzera zvishoma nezvishoma huwandu hwacho.
Kune nzira dzakawanda dzekuwedzera mbeu dzechia mukudya kwako:
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