Usenokuba ukhe wazibona iividiyo malunga ne "Chia Seed Water" kwimidiya yoluntu, efana neFacebook kunye neTikTok. Abantu abaninzi bathi ikunceda unciphise umzimba, ilungele ukuqhina, kwaye ilungele umzimba wakho. Ngoko ke, ngaphambi kokuba singene kule ndlela yokutya imbewu ye-chia size siqale ukuyisebenzisa, masithethe ngento ekufuneka siyazi ngayo. Kuba, akulunganga ukuyisebenzisa ngaphandle kokwazi ukuba yintoni kanye kanye.
Okokuqala, masibone, zithini ezi mbewu ze-chia?
I-Chia yimbewu yesityalo ekhula kwiindawo ezisemaphandleni zamazwe afana neMexico neGuatemala. Enyanisweni sisityalo esiyinxalenye yosapho lwemint kwilizwe lethu. Ngaphambili, imbewu ye-chia yayisetyenziswa njengokutya okuqhelekileyo ngabantu bempucuko yama-Aztec namaMaya.
Abantu abaninzi bayibiza ngokuba "kukutya okuphezulu." Kungenxa yokuba ezi mbewu zincinci ziqulethe ifayibha eninzi, izondlo, kunye neeminerali ezilungileyo emzimbeni. Kodwa iingenelo zempilo esizivayo, ingakumbi ukunciphisa umzimba kunye nokunciphisa ukuqhina, zifumaneka kakhulu kwizifundo zezilwanyana. Akukabikho zifundo zinkulu ebantwini okwangoku. Nangona kunjalo, kukho iingenelo ezininzi zempilo esinokuzifumana kwimbewu ye-chia ukuba sizitya ngokulinganisela nangokufanelekileyo .
Kulungile, ke ngoko uwenza njani la manzi e-chia?
Kulula kakhulu ukuyenza. Okufuneka ukwenze kukongeza malunga neepuni ezimbini zeembewu ze-chia kwiglasi yamanzi (malunga ne-250 ml) uze uyiyeke ihlale okwethutyana. Kodwa kufuneka ulinde kancinci, kuba emva kwemizuzu embalwa, lo mxube uza kuqala ukutyeba kancinci, ube njengejeli.
Imbewu yeChia ingafunxa ubunzima bayo obuphindwe kalishumi emanzini. Ukuba awufuni ukuyisela njengejeli, kungcono ukuyisela ngokukhawuleza.
Ukuba ungumqali, yenza oku:
- Qala ngomlinganiselo omncinci: Thatha malunga nesiqingatha sepunipoon yembewu ye-chia uze uyifake kwiglasi yamanzi.
- Yiyeke imanzi kangangemizuzu eli-10: Nika imbewu ixesha lokufunxa amanzi ize yenze ijeli. Ukuba ishiywe ixesha elide kakhulu, isenokuba nkulu kakhulu ukuba ingaselwa.
- Tshintsha incasa: Imbewu yeChia ayinancasa eyahlukileyo, ngoko ungongeza amaconsi ambalwa ejusi yelamuni okanye ijusi yeziqhamo oyithandayo kuyo. Ngale ndlela, uya kuziva umnandi ngakumbi. Abanye abantu bongeza neziqwenga zeziqhamo ezinqunqiweyo.
Ukuba umzimba wakho usabela kakuhle koku, emva kweentsuku ezimbalwa ungayandisa kancinci kancinci inani lembewu ye-chia ibe yipuni enye, uze emva koko ibe zimbini.
Zithini iingenelo zesondlo zokwenyani zembewu ye-chia?
Ixabiso lesondlo elingaphakathi kwezi mbewu zincinci likhulu kakhulu. Makhe sijonge ukuba yintoni ekwiipuni ezimbini (malunga ne-28 grams) zembewu ye-chia.
| Icandelo lezondlo | Inkcazo kunye neenzuzo |
|---|---|
| Ifayibha | Iqulethe malunga ne-10 grams. Ezi ziifayibha ezinyibilikayo ezicothisa ukugaywa kwaye zinike uvakalelo lokuba uzele. Zikwanceda ekuthinteleni ukuqhinwa. |
| Iiproteni | Kukho phantse iigram ezi-5. Umthombo opheleleyo weproteni equlethe zonke ii-amino acid ezilithoba ezibalulekileyo emzimbeni. |
| Ii-Omega-3 Fatty Acids | Enye yezona mithombo zibalaseleyo ze-omega-3s ezisekelwe kwizityalo, ingakumbi i-alpha-linolenic acid (ALA) , enceda ekunciphiseni umngcipheko wesifo sentliziyo. |
| Iiminerali | Ngumthombo olungileyo we-calcium, i-phosphorus, i-magnesium, i-iron, kunye ne-zinc. Yindlela elungileyo yokufumana i-iron kunye ne-zinc, ingakumbi kwabo bangayityiyo inyama okanye intlanzi. |
| Ii-Antioxidants | Ityebile kwii-antioxidants ezikhusela iiseli zomzimba ekonakalisweni. Ezi zinceda ekukhuseleni kwizifo ezifana nesifo sentliziyo kunye nomhlaza okhula ngokuhamba kwexesha. |
Ngaba kuyanceda ngokwenene ekunciphiseni ubunzima kunye ne-cholesterol?
Le yingxaki abantu abaninzi abanayo. Uphando aluzange lubonise ukuba ukutya imbewu ye-chia kubangela ukwehla kobunzima. Nangona kunjalo, ezinye izifundo zibonise ukuba umjikelezo wesinqe unokwehla ngesiqingatha se-intshi kwaye uxinzelelo lwegazi lunokwehla kancinci.
Ngamafutshane, umxholo ophezulu wefayibha kwimbewu ye-chiaNgoko ke, xa usela oku, uziva ugcwele. Emva koko uya kuziva ungalambi rhoqo. Kwakhona, ekubeni ukugaya ukutya kuhamba kancinci, ukunyuka ngequbuliso kwamanqanaba eswekile egazini nako kuyalawulwa. Ngoko ke ukuba ungumntu olawula ukutya kwakho ngokunciphisa iikhalori, olu luvo lokugcwala oluvela kwimbewu ye-chia luya kukunceda ukulawula ukutya kwakho ngokufanelekileyo. Leyo yinkxaso engathanga ngqo oyifumanayo ekunciphiseni ubunzima.
Ngaba akukho miphumo emibi? Ziqaphele nezi zinto
Amanzi embewu yeChia sisiselo esikhuselekileyo kubantu abaninzi. Nangona kunjalo, ngamanye amaxesha iziphumo ebezingalindelekanga zinokubakho. Ingakumbi ukuba awudli kakhulu ifayibha, ngequbuliso ukuqala ukusebenzisa imbewu yeChia kunokubangela ezi ngxaki.
- Ukudumba
- Igesi
- Urhudo
- Isisu esibuhlungu
- Ukuqhina: Oku kusenokuvakala kumangalisa, akunjalo? Nangona kuthiwa imbewu ye-chia ilungile ekuqhineni, ukuba awuseli manzi aneleyo , imbewu ye-chia inokwenza ukuqhina kube mandundu ngokutsala amanzi emzimbeni wakho. Ngoko ke ukuba uthatha imbewu ye-chia, qiniseka ukuba usela amanzi amaninzi imini yonke.
Isilumkiso esibaluleke kakhulu: Ungaze utye imbewu ye-chia eyomileyo kwaye usele amanzi phezu kwayo. Imbewu eyomileyo inokunamathela emqaleni okanye emqaleni, idumbe ngequbuliso ngamanzi, kwaye ibangele ubunzima bokuphefumla. Oku kunokuba yingozi kakhulu kumntu onengxaki yokuginya (dysphagia). Ngoko ke, soloko ucwilisa imbewu ye-chia emanzini okanye kukutya okumanzi okufana neyogathi ngaphambi kokuba uyitye.
Aba bantu bafanele bacinge kabini ngaphambi kokuba bathenge imbewu ye-chia.
1. Abantu abanezifo zenkqubo yokugaya ukutya: Ukuba unesifo esifana ``(Diverticulitis)``, imbewu ye-chia ingayenza mandundu imeko. Ke ngoko, ukuba uneengxaki ezihlala zisenzeka ezifana nokuphazamiseka kwesisu kunye negesi, qiniseka ukuba ubuza ugqirha wakho ngaphambi kokuba usebenzise imbewu ye-chia.
2. Abantu abane-Allergies yamandongomane: Imbewu ye-Chia ayifumaneki kakhulu. Nangona kunjalo, ezinye izifundo zibonisa ukuba abantu abane-allergy kwimbewu yesesame okanye amandongomane nabo banokuba ne-allergy kwimbewu ye-chia. Ke ngoko, ukuba une-allergies enjalo, kulungile ukuyiphepha okanye ufune iingcebiso zonyango ukuze ube kwicala elikhuselekileyo.
3. Abantu abasebenzisa amayeza athile:
- Ngenxa yokuba i-omega-3s kwimbewu ye-chia, zisenokusebenzisana nezinto ezinciphisa igazi.
- Kusenokwenzeka ukuba oku kunokunyusa ukusebenza kakuhle kwamayeza esifo seswekile kunye noxinzelelo lwegazi oluphezulu. Ke ngoko, ukuba uthatha naliphi na iyeza ixesha elide, kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba wongeze imbewu ye-chia ekutyeni kwakho.
Ungatya njani ezinye ezi zinto ngaphandle kwamanzi e-chia?
Ukuba awufuni ukusela amanzi e-chia, zikho ezinye iindlela zokongeza le mbewu inesondlo ekutyeni kwakho.
- I-Chia Pudding: Yongeza iipuni ezimbini zembewu ye-chia kubisi lwakho oluthandayo (ubisi lwenkomo, ubisi lwekhokhonathi, okanye ubisi lwesoya), intwana yevanilla, okanye intwana yepowder yekhokho, uze uyibeke efrijini ubusuku bonke. Isidlo sakusasa esimnandi nesinempilo.
- I-Smoothie: Yongeza icephe lembewu ye-chia kwi-smoothie yeziqhamo oyenzayo.
- Ngeyogathi okanye i-oats: Fafaza imbewu ye-chia phezu kweyogathi okanye i-oats yakho kwisidlo sakusasa.
- Kwiisaladi: Xuba imbewu ye-chia kwisosi yesaladi oyenzayo.
Iingcali zesondlo ngokubanzi zithi kungcono ukutya iipuni ezimbini zembewu ye-chia ngosuku.
Umyalezo Wokuya Ekhaya
- Imbewu yeChia kukutya okunesondlo kakhulu okutyebileyo kwifayibha, iiproteni, ii-omega-3s, kunye neeminerali.
- Ukuba usebenzisa ezi zinto, qala ngomlinganiselo omncinci kakhulu kwaye ungalibali ukusela amanzi amaninzi yonke imihla.
- Ingabangela iziphumo ebezingalindelekanga ezifana nokudumba kunye negesi, ngoko ke yonyusa ubungakanani bayo kancinci kancinci.
- Ungaze utye imbewu ye-chia eyomileyo. Soloko uyicwilisa kakuhle emanzini ngaphambi kokuba uyisebenzise.
- Ukuba unezifo zenkqubo yokugaya ukutya, i-allergies, ubunzima bokuginya, okanye uthatha nawaphi na amayeza (ingakumbi amayeza okunciphisa igazi, isifo seswekile, okanye uxinzelelo lwegazi oluphezulu) ixesha elide, qiniseka ukuba udibane nogqirha wakho ngaphambi kokuba usebenzise imbewu ye-chia.
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