Nawe kufuneka ukuba uyasiva nge "Chia Seeds" kule mihla, akunjalo? Mhlawumbi umhlobo wakho usenokuba ukuxelele, okanye mhlawumbi ubone ifoto ye 'Chia Pudding' eyenziwe kakuhle kwimidiya yoluntu. Ezi mbewu zincinci, zimnyama ngoku zithandwa ngabantu abaninzi eSri Lanka. Kodwa ziyintoni kanye kanye ezi mbewu ze chia? Ziluncedo kangakanani emizimbeni yethu? Ngaba kukho naziphi na iziphumo ebezingalindelekanga? Namhlanje, masithethe ngazo zonke ezi zinto ngokulula nangokucacileyo, ngokungathi sithetha nomhlobo.
Okokuqala, masibone, zithini ezi mbewu ze-chia?
Imbewu yeChia yimbewu encinci etyiwayo evela kwisityalo esidubulayo kusapho lwemint (igama lesayensi: `(Salvia hispanica)`). Ikwabizwa ngokuba yiSalba chia okanye iMexico chia. Imbali yazo indala kakhulu. Kwiinkcubeko zamandulo zama-Aztec, ingakumbi kumazwe afana neMexico neGuatemala, imbewu yeChia yayilisityalo esixabisekileyo kakhulu kwaye yayiyinxalenye yokutya kwabo okuphambili. Ukususela ngoko, le mbewu ikwasetyenziselwa iinjongo zonyango.
Namhlanje, amazwe amaninzi kwihlabathi liphela atyala i-chia ngorhwebo. Ezi mbewu zincinci ngoku ziyaziwa kwihlabathi liphela njengokutya okunesondlo kakhulu nokunempilo.
Makhe sijonge ixabiso lesondlo elifihliweyo kwezi mbewu zincinci.
Imbewu yeChia ifana nendlu encinci enamandla egcwele izinto eziluncedo kwimpilo yethu. Iqulethe izondlo ezininzi ezibalulekileyo emzimbeni wethu.
- I-calcium
- IManganese
- I-Magnesium
- I-Selenium
- Ithusi
- Intsimbi
- I-phosphorus
Ukongeza, imbewu ye-chia ngumthombo obalaseleyo we -alpha-linoleic acid (ALA), uhlobo lwe -omega-3 fatty acid . Oku kubaluleke kakhulu kuba i-ALA inceda ukulinganisela umlinganiselo we-omega-6 kunye ne-omega-3 emzimbeni wethu. Ukuba nalo mlinganiselo kwinqanaba elifanelekileyo kunceda ukunciphisa umngcipheko wezifo ezininzi, ezifana nesifo sentliziyo, umhlaza, kunye nokuvuvukala okungapheliyo emzimbeni.
Nantsi inkcazelo yesondlo secephe elinye (28.35 grams) lembewu ye-chia:
| Icandelo lezondlo | Ubungakanani |
|---|---|
| Iikhalori | 138 |
| Iiproteni | 4.7 iigram |
| Amafutha | 8.7 iigram |
| Iicarbohydrate | Iigram ezili-12 |
| Ifayibha | 9.8 iigram |
| Iswekile | 0 iigram |
Kulungile, ngoku masibone ukuba zeziphi izibonelelo zempilo eziziswa yimbewu ye-chia emizimbeni yethu.
Imbewu yeChia kukutya okuzele ziivithamini, iiminerali, kunye nee-antioxidants ezinamandla, ezisinika izibonelelo ezininzi zempilo.
Ukulwa nezinto eziyingozi emzimbeni
Ngamafutshane, imetabolism yomzimba wethu ivelisa amasuntswana anobungozi abizwa ngokuba yi "free radicals". Xa la masuntswana esanda, iiseli zethu ziyayonakala kwaye imeko ebizwa ngokuba yi "oxidative stress" iyenzeka. Le yimbangela yezifo ezininzi, kubandakanya isifo sentliziyo, umhlaza, kunye nokusebenza kwengqondo kuyehla. Ama-antioxidants akwimbewu ye-chia (afana ne "caffeic acid" kunye ne "quercetin") alwa nala masuntswana anobungozi kwaye akhusela iiseli zethu.
Iphucula impilo yentliziyo
I-quercetin ene-antioxidant ekwimbewu ye-chia inceda ekunciphiseni umngcipheko wesifo sentliziyo. Kwakhona, kuba inefayibha eninzi , inceda ukulawula uxinzelelo lwegazi oluphezulu, ngaloo ndlela inciphisa umngcipheko wesifo sentliziyo.
Ilawula amanqanaba eswekile egazini
Imbewu yeChia inezinto ezininzi zefayibha. Uphando lubonise ukuba ifayibha inokunceda ekunciphiseni ukuxhathisa i-insulin kwaye incede ukugcina amanqanaba eswekile egazini esempilweni. Oku kunokunciphisa umngcipheko we-metabolic syndrome kunye nesifo seswekile sohlobo lwesibini. Kukwafunyaniswe ukuba ukutya izonka ezinembewu yeChia kunokunceda ukulawula ukunyuka kweswekile yegazi ngokufanelekileyo kunesonka esiqhelekileyo.
Yehlisa ukudumba emzimbeni
Ukudumba okungapheliyo yimbangela yezifo ezinzulu ezifana nesifo sentliziyo kunye nomhlaza. I-antioxidant caffeic acid ekwimbewu ye-chia inceda ukulwa nezi meko zokudumba. Ukutya rhoqo imbewu ye-chia kunokunciphisa iimpawu zokudumba emzimbeni.
Inokukunceda unciphise umzimba
Icephe elinye nje lembewu ye-chia liqulethe malunga ne-35% yemfuno yethu yemihla ngemihla yefayibha. Ifayibha enyibilikayo kwezi mbewu ifunxa amanzi kwaye idumbe. Xa sitya imbewu ye-chia, idumba esiswini ize isenze sizive sihluthi. Ngoko ke, ekubeni singalambi ixesha elide, ukutya okungeyomfuneko kuyalawulwa kwaye kunceda kakhulu ekulawuleni ubunzima bomzimba.
Yomeleza amathambo
Imbewu yeChia ityebile kwizakhamzimba ezifana nemagnesium kunye nephosphorus, ezibalulekileyo kwimpilo yamathambo ethu. Ayipheleli apho, kodwa icephe elinye lembewu yeChia liqulethe malunga ne-14% yeemfuno zethu zemihla ngemihla zecalcium. Icalcium ibalulekile kumathambo asempilweni, izihlunu, kunye nokusebenza kwemithambo-luvo. Okumangalisayo kukuba, iigram kwigram, imbewu yeChia inecalcium eninzi kuneemveliso zobisi.
Lumka kwezi zinto xa usebenzisa imbewu ye-chia.
Nangona imbewu ye-chia ineengenelo zempilo, ukutya kakhulu kunokubangela iingxaki. Kubalulekile ukuqaphela oku.
- Iingxaki zokugaya ukutya: Ngenxa yokuba zininzi kwifayibha, ukutya imbewu ye-chia eninzi kunokubangela ukuqhina, urhudo, ukudumba, kunye nokuqunjelwa. Zinokwenza iimpawu zibe zimbi ngakumbi kubantu abanezifo zamathumbu ezivuthayo, njengesifo sikaCrohn.
- Ingozi yokukrwitshwa: Eli linqaku elibaluleke kakhulu . Imbewu ye-chia eyomileyo ifunxa amanzi ize idumbe, yenze into efana nejeli. Ukuba ubeka icephe lembewu ye-chia eyomileyo emlonyeni wakho, inokuhlala emqaleni wakho, idumbe, ize ibambeke.
- Ukunxibelelana okunokwenzeka namayeza: Imbewu yeChia inamandla okunciphisa uxinzelelo lwegazi kunye namanqanaba eswekile egazini. Ukuba sele usela amayeza eswekile okanye uxinzelelo lwegazi oluphezulu, ukutya imbewu yeChia kakhulu kunokubangela ukuba amanqanaba akho oxinzelelo lwegazi okanye eswekile ehle kakhulu. Oku kunokuba yingozi. Ke ngoko, ukuba usela amayeza alo naluphi na uhlobo lwesifo, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wongeze imbewu yeChia ekutyeni kwakho.
- Iingxaki zokunganyamezelani komzimba:Nangona kungaqhelekanga, abanye abantu banokuba ne-allergy kwimbewu ye-chia. Lumka kwiimpawu ezifana nokuhlanza, urhudo, kunye nokurhawuzelelwa lulwimi okanye imilebe. I-allergies enzulu ingakhokelela kwimeko esongela ubomi ebizwa ngokuba yi-"anaphylaxis." Kwimeko enjalo, kufuneka uye kwisebe likaxakeka lesibhedlele (ETU) ngoko nangoko.
- I-Chia Pudding: Le yeyona ndlela idumileyo. Xuba imbewu ye-chia nobisi (ubisi lwenkomo, ubisi lwe-almond, ubisi lwesoya, nantoni na), xuba kakuhle, uze uyibeke efrijini iiyure ezimbalwa okanye ubusuku bonke. Emva koko ungongeza iziqhamo kunye namandongomane owathandayo uze utye.
- Yongeza kwiziselo: Yongeza imbewu ye-chia kwi-smoothie okanye kwi-porridge yakho.
- Kwizinto ezibhakiweyo: Ungasebenzisa imbewu ye-chia emanzisiweyo endaweni yeqanda xa usenza izinto ezifana neekeyiki kunye nee-muffins.
- Kwiisaladi neyogathi: Ungatya nembewu ye-chia phezu kweesaladi, iyogathi, kunye ne-oatmeal. Nangona kunjalo, xa uzitya ngolo hlobo, ukusebenzisa imbewu ye-chia egayiweyo kwenza kube lula emzimbeni ukufunxa izondlo.
- Imbewu yeChia kukutya okunesondlo kakhulu, okutyebileyo kwi-omega-3s, ifayibha, icalcium, kunye nee-antioxidants.
- Ezi zinokunceda ekulawuleni ubunzima, impilo yentliziyo, kunye namanqanaba eswekile egazini.
- Okona kubaluleke kakhulu: Soloko ucwilisa imbewu ye-chia emanzini okanye kolunye ulwelo ngaphambi kokuba uyitye. Kuphephe ukutya imbewu eyomileyo ngqo.
- Ukuba uqala okokuqala, qala ngomlinganiselo omncinci, njengetispuni ngosuku.
- Ukuba usela amayeza eengxaki ezifana nesifo seswekile okanye uxinzelelo lwegazi oluphezulu, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba wongeze imbewu ye-chia ekutyeni kwakho.
Isilumkiso: Ngaphambi kokuba utye imbewu ye-chia, yifake emanzini okanye kolunye ulwelo ubuncinane imizuzu emi-5-10, kwaye uyisebenzise kuphela emva kokuba idumbile kakuhle.
Uyongeza njani ngokufanelekileyo imbewu ye-chia ekutyeni kwakho?
Xa uqala ukusebenzisa imbewu ye-chia, kungcono uqale kancinci. Zama ukutya kancinci, njengetispuni ngosuku ekuqaleni. Njengoko bekutshiwo ngaphambili, zicwilise kakuhle ngaphambi kokuba uzitye uze uzivumele zidumbe. Ukuba awunangxaki, ungayandisa kancinci kancinci loo mlinganiselo.
Zininzi iindlela zokongeza imbewu ye-chia ekutyeni kwakho:
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