Kumelwe ukuba nawe uzwa nge-"Chia Seeds" kulezi zinsuku, akunjalo? Mhlawumbe umngane wakho kungenzeka ukuthi ukutshelile, noma kungenzeka ukuthi ubone isithombe se-'Chia Pudding' eyenziwe kahle ezinkundleni zokuxhumana. Lezi zimbewu ezincane, ezimnyama manje sezithandwa kakhulu ngabantu abaningi eSri Lanka. Kodwa ziyini ngempela lezi zimbewu ze-chia? Zilungele kangakanani imizimba yethu? Ingabe ikhona imiphumela emibi? Namuhla, ake sixoxe ngakho konke lokhu kalula nangokucacile, njengokungathi sikhuluma nomngane.
Okokuqala, ake sibone, ziyini lezi zimbewu ze-chia?
Imbewu ye-chia yimbewu encane edliwayo evela esitshalweni esiqhakaza izimbali emndenini we-mint (igama lesayensi: `(Salvia hispanica)`). Zibizwa nangokuthi i-Salba chia noma i-chia yaseMexico. Umlando wazo mdala kakhulu. Emasikweni asendulo ama-Aztec, ikakhulukazi emazweni afana neMexico neGuatemala, imbewu ye-chia yayiyisitshalo esibaluleke kakhulu futhi yayiyingxenye yokudla kwayo okuyinhloko. Kusukela ngaleso sikhathi, lezi mbewu ziye zasetshenziswa futhi ngezinjongo zokwelapha.
Namuhla, amazwe amaningi emhlabeni wonke atshala i-chia ngokwezentengiselwano. Lezi zinhlamvu ezincane manje seziqashelwa emhlabeni wonke njengokudla okunomsoco kakhulu nokunempilo.
Ake sibheke inani lokudla okunempilo elifihliwe ngaphakathi kwalezi zimbewu ezincane.
Imbewu ye-chia ifana nendlu encane enamandla egcwele ukudla okunempilo. Iqukethe izakhamzimba eziningi ezibalulekile emzimbeni wethu.
- I-calcium
- I-Manganese
- I-Magnesium
- I-Selenium
- Ithusi
- Insimbi
- I-Phosphorus
Ngaphezu kwalokho, imbewu ye-chia iwumthombo omuhle kakhulu we- alpha-linoleic acid (ALA), uhlobo lwe- omega-3 fatty acid . Lokhu kubaluleke kakhulu ngoba i-ALA isiza ukulinganisela isilinganiso se-omega-6 ne-omega-3 emzimbeni wethu. Ukuba nalesi silinganiso ezingeni elifanele kusiza ukunciphisa ingozi yezifo eziningi, njengesifo senhliziyo, umdlavuza, kanye nokuvuvukala okungapheli emzimbeni.
Nansi imininingwane yokudla okunempilo ngepuni eyodwa (amagremu angu-28.35) yembewu ye-chia:
| Isigaba sezakhamzimba | Usayizi |
|---|---|
| Amakhalori | 138 |
| Amaprotheni | Amagremu angu-4.7 |
| Amafutha | Amagremu angu-8.7 |
| Ama-carbohydrate | Amagremu ayi-12 |
| I-Fiber | 9.8 amagremu |
| Ushukela | Amagremu angu-0 |
Kulungile, manje ake sibone ukuthi yiziphi izinzuzo zezempilo ezilethwa yimbewu ye-chia emizimbeni yethu.
Imbewu ye-Chia iwukudla okugcwele amavithamini, amaminerali, kanye nama-antioxidant anamandla, okusinika izinzuzo eziningi zezempilo.
Ukulwa nezinto eziyingozi emzimbeni
Kalula nje, i-metabolism yomzimba wethu ikhiqiza izinhlayiya eziyingozi ezibizwa ngokuthi "ama-free radicals". Uma lokhu kwanda, amangqamuzana ethu ayalimala bese kuba nesimo esibizwa ngokuthi "ukucindezeleka kwe-oxidative". Lesi yimbangela eyinhloko yezifo eziningi, okuhlanganisa nesifo senhliziyo, umdlavuza, kanye nokusebenza kobuchopho okwehla. Ama-antioxidants asezinhlayiyeni ze-chia (njenge-"caffeic acid" kanye ne-"quercetin") alwa nalezi zinhlayiya eziyingozi futhi avikele amangqamuzana ethu.
Kuthuthukisa impilo yenhliziyo
I-quercetin elwa namagciwane etholakala embewini ye-chia isiza ekunciphiseni ingozi yesifo senhliziyo. Futhi, ngoba ine -fiber eningi, isiza ukulawula umfutho wegazi ophakeme, ngaleyo ndlela inciphise ingozi yesifo senhliziyo.
Ilawula amazinga kashukela egazini
Imbewu ye-Chia igcwele i-fiber. Ucwaningo luye lwabonisa ukuthi i-fiber ingasiza ekunciphiseni ukumelana ne-insulin futhi isize ukugcina amazinga kashukela egazini enempilo. Lokhu kunganciphisa ingozi ye-metabolic syndrome kanye nesifo sikashukela sohlobo 2. Kutholakale nokuthi ukudla izinkwa eziqukethe imbewu ye-chia kungasiza ekulawuleni ukwanda kukashukela egazini ngempumelelo kakhulu kunesinkwa esivamile.
Kunciphisa ukuvuvukala emzimbeni
Ukuvuvukala okungapheli kuyimbangela yezifo ezinkulu njengesifo senhliziyo nomdlavuza. I-caffeic acid elwa ne-antioxidant etholakala embewu ye-chia iyasiza ekulweni nalezi zimo zokuvuvukala. Ukusetshenziswa njalo kwembewu ye-chia kunganciphisa izimpawu zokuvuvukala emzimbeni.
Kungakusiza ukwehlisa isisindo
Isipuni esisodwa nje sembewu ye-chia siqukethe cishe u-35% wesidingo sethu sansuku zonke se-fiber. I-fiber encibilikayo kulezi mbewu imunca amanzi futhi ivuvuke. Uma sidla imbewu ye-chia, ivuvukala esiswini futhi isenze sizizwe sigcwele. Ngakho-ke, njengoba singazizwa silambile isikhathi eside, ukudla okungadingekile kuyalawulwa futhi kusiza kakhulu ekulawuleni isisindo somzimba.
Kuqinisa amathambo
Imbewu ye-chia icebile ngezakhamzimba ezifana ne-magnesium ne-phosphorus, ezibalulekile empilweni yamathambo ethu. Akukhona lokho kuphela, kodwa isipuni esisodwa sembewu ye-chia siqukethe cishe u-14% wezidingo zethu zansuku zonke ze-calcium. I-calcium ibalulekile emathanjeni anempilo, emisipheni, kanye nokusebenza kwezinzwa. Ngokumangazayo, i-gram ye-gram, imbewu ye-chia iqukethe i-calcium eningi kunemikhiqizo yobisi.
Qaphela lezi zinto uma usebenzisa imbewu ye-chia.
Naphezu kwezinzuzo zezempilo zembewu ye-chia, ukudla kakhulu kungabangela izinkinga ezithile. Kubalulekile ukuqaphela lokhu.
- Izinkinga zokugaya ukudla: Ngenxa yokuqukethwe kwazo okuphezulu kwefayibha, ukudla imbewu ye-chia eningi kakhulu kungabangela ukuqunjelwa, uhudo, ukuqunjelwa, kanye nokuqunjelwa. Zingadala futhi izimpawu ezimbi kubantu abanezifo zamathumbu ezivuvukalayo, njengesifo sikaCrohn.
- Ingozi yokuminyana: Leli iphuzu elibaluleke kakhulu . Imbewu ye-chia eyomile imunca amanzi futhi ivuvuke, yakha into efana nejeli. Uma ufaka isipuni esigcwele sembewu ye-chia eyomile emlonyeni wakho, ingahlala emphinjeni wakho, ivuvuke, bese inamathela.
- Ukusebenzisana okungenzeka nemithi: Imbewu ye-chia inamandla okwehlisa umfutho wegazi kanye namazinga kashukela egazini. Uma usuvele uthatha imithi yesifo sikashukela noma umfutho wegazi ophakeme, ukudla imbewu ye-chia eningi kakhulu kungabangela ukuthi amazinga akho omfutho wegazi noma kashukela ehle kakhulu. Lokhu kungaba yingozi. Ngakho-ke, uma uthatha imithi yanoma yisiphi isimo sezokwelapha, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokufaka imbewu ye-chia ekudleni kwakho.
- Ukungezwani komzimba:Nakuba kungavamile, abanye abantu bangase babe ne-allergy kumbewu ye-chia. Qaphela izimpawu ezifana nokuhlanza, uhudo, kanye nokulunywa kolimi noma izindebe. Ukungezwani okukhulu komzimba kungaholela esimweni esisongela ukuphila esibizwa ngokuthi "i-anaphylaxis." Esimweni esinjalo, kufanele uye ngokushesha emnyangweni wezimo eziphuthumayo wesibhedlela (i-ETU).
- I-Chia Pudding: Lena yindlela ethandwa kakhulu. Hlanganisa imbewu ye-chia nobisi (ubisi lwenkomo, ubisi lwe-alimondi, ubisi lwe-soy, noma yini), shukumisa kahle, bese ubeka efrijini amahora ambalwa noma ubusuku bonke. Ungabe usufaka izithelo namantongomane owathandayo bese udla.
- Faka eziphuzweni: Faka imbewu ye-chia ku-smoothie noma iphalishi lakho.
- Ngezinto ezibhakiwe: Ungasebenzisa imbewu ye-chia ecwiliswe emanzini njengesengezo seqanda lapho wenza izinto ezinjengamakhekhe nama-muffin.
- Kumasaladi neyogathi: Ungadla nembewu ye-chia phezu kwamasaladi, iyogathi, kanye ne-oatmeal. Kodwa-ke, uma uzidla kanjalo, ukusebenzisa imbewu ye-chia egayiwe kwenza kube lula ngomzimba ukumunca izakhamzimba.
- Imbewu ye-Chia iwukudla okunomsoco kakhulu, okucebile ngama-omega-3, i-fiber, i-calcium, kanye nama-antioxidants.
- Lokhu kungasiza ekulawuleni isisindo, impilo yenhliziyo, kanye namazinga kashukela egazini.
- Okubaluleke kakhulu: Cwilisa njalo imbewu ye-chia emanzini noma kolunye uketshezi ngaphambi kokuyidla. Gwema ukudla imbewu eyomile ngqo.
- Uma uqala okokuqala, qala ngenani elincane, njengethisipuni elilodwa ngosuku.
- Uma uphuza imithi yezimo ezifana nesifo sikashukela noma umfutho wegazi ophakeme, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokufaka imbewu ye-chia ekudleni kwakho.
Isexwayiso: Ngaphambi kokudla imbewu ye-chia, yicwilise njalo emanzini noma kolunye uketshezi okungenani imizuzu emi-5-10, bese uyisebenzisa kuphela uma isivuvukele kahle.
Uyifaka kanjani kahle imbewu ye-chia ekudleni kwakho?
Uma uqala ukusebenzisa imbewu ye-chia, kungcono ukuqala kancane. Zama inani elincane, njengethisipuni ngosuku ekuqaleni. Njengoba kushiwo ngaphambili, zicwilise kahle ngaphambi kokudla bese uzivumela zivuvuke. Uma ungenakho ukungakhululeki, ungandisa kancane kancane inani.
Kunezindlela eziningi zokwengeza imbewu ye-chia ekudleni kwakho:
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