Ubwino Wotsimikizika Waumoyo wa 11 wa Mbewu za Chia

Zamkati

• 1. Mbewu za Chia Zimapatsa Zakudya Zambiri Ndi Ma calories Ochepa Kwambiri
• 2. Mbewu za Chia Zadzazidwa Ndi Ma Antioxidants
• 3. Pafupifupi ma Carbs onse omwe ali mkati mwake ndi CHIKWANGWANI
• 4. Mbewu za Chia Zili Ndi Mapuloteni Okhazikika
• 5. The High CHIKWANGWANI ndi Mapuloteni zili mu Chia Mbewu Angakuthandizeni kuonda
• 6. Mbewu za Chia Zapamwamba mu Omega-3 Fatty Acids
• 7. Mbewu za Chia Zitha Kuchepetsa Chiwopsezo Cha Matenda Aumtima
• 8. Amakhala Ndi Zakudya Zamtengo Wapatali Zambiri
• 9. Mbewu za Chia Zikhoza Kuchepetsa Magazi A shuga
• 10. Amatha Kuchepetsa Kutupa Kosatha
• 11. Mbewu za Chia Ndizosavuta Kuphatikizira Muzakudya Zanu
• Mfundo Yofunika Kwambiri
• Kuyesedwa Bwino: Mafuta a Moringa ndi Castor

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mbeu za Chia ndi zina mwazakudya zabwino kwambiri padziko lapansi.

Amadzaza ndi michere yomwe itha kukhala ndi phindu lofunikira mthupi lanu ndi ubongo.

Nazi zabwino khumi ndi ziwiri za mbewu za chia, zothandizidwa ndi sayansi.

1. Mbewu za Chia Zimapatsa Zakudya Zambiri Ndi Ma calories Ochepa Kwambiri

Mbeu za Chia ndi njere zazing'ono zakuda kuchokera kubzala Salvia hispanica, womwe umakhudzana ndi timbewu tonunkhira.

Mbeu za Chia zinali chakudya chofunikira kwa Aaztec ndi Mayan masana.

Anawayamikira chifukwa chotha kupereka mphamvu zokhazikika. M'malo mwake, "chia" ndi mawu achi Mayan akale oti "mphamvu."

Ngakhale mbiri yawo yakale idali chakudya chambiri, mbewu za chia zidadziwika kuti ndi chakudya chamakono chamakono posachedwa.

M'zaka zingapo zapitazi, apitilira kutchuka ndipo tsopano akudya anthu odziwa zaumoyo padziko lonse lapansi.

Osapusitsidwa ndi kukula - mbewu zing'onozing'onozi zimanyamula nkhonya yamphamvu yazopatsa thanzi.

Pawiri limodzi (28 magalamu) a mbewu za chia muli (1):

• CHIKWANGWANI: Magalamu 11.
• Mapuloteni: 4 magalamu.
• Mafuta: 9 magalamu (5 mwa iwo ndi omega-3s).
• Calcium: 18% ya RDI.
• Manganese: 30% ya RDI.
• Mankhwala enaake a: 30% ya RDI.
• Phosphorus: 27% ya RDI.
• Amakhalanso ndi zinc, vitamini B3 (niacin), potaziyamu, vitamini B1 (thiamine) ndi vitamini B2.

Izi ndizosangalatsa kwambiri poganizira kuti ndi ounce limodzi lokha, lofanana magalamu 28 kapena supuni ziwiri. Kuchepa kotereku kumangopatsa ma calorie 137 ndi gramu imodzi ya zimam'patsa chakudya.

Chosangalatsa ndichakuti, ngati mutachotsa ulusi - zambiri zomwe sizimangokhala zopatsa mphamvu mthupi lanu - mbewu za chia zimangokhala ndi zopatsa mphamvu zokwana 101 paunzi (28 magalamu).

Izi zimawapangitsa kukhala gwero labwino kwambiri padziko lonse lapansi la michere yambiri, kalori wa kalori.

Kuti muchite izi, mbewu za chia ndi chakudya chambewu, nthawi zambiri chimakula mwachilengedwe. Kuphatikiza apo, si a GMO ndipo mwachilengedwe alibe gluteni.

Chidule Ngakhale ndi yaying'ono kwambiri, mbewu za chia ndi chimodzi mwazakudya zopatsa thanzi kwambiri padziko lapansi. Amadzaza ndi fiber, protein, omega-3 fatty acids ndi micronutrients osiyanasiyana.

2. Mbewu za Chia Zadzazidwa Ndi Ma Antioxidants

Dera lina momwe mbewu za chia zimawala ndizambiri antioxidant zomwe zili (, 3).

Ma antioxidants awa amateteza mafuta omwe ali mbewuzo kuti zisasunthike (4).

Ngakhale phindu la mankhwala ophera antioxidant limatsutsana, ofufuza amavomereza kuti kupeza ma antioxidants kuchokera kuzakudya kumatha kukhala ndi thanzi labwino ().

Chofunika kwambiri, ma antioxidants amalimbana ndikupanga ma radicals aulere, omwe amatha kuwononga ma molekyulu am'magazi ndikuthandizira kukalamba ndi matenda monga khansa (,).

Chidule Mbeu za Chia zili ndi ma antioxidants ambiri omwe amateteza mafuta osakhwima omwe amapezeka munjerezo. Alinso ndi maubwino osiyanasiyana azaumoyo.

3. Pafupifupi ma Carbs onse omwe ali mkati mwake ndi CHIKWANGWANI

Chimodzi mwa magalamu 28 a mbewu za chia chimakhala ndi magalamu 12 a carbs. Komabe, 11 mwa magalamu amenewo ndi ulusi, womwe thupi lanu siligaya.

CHIKWANGWANI sichimakweza shuga wamagazi kapena kufuna kuti insulin itayidwe. Ngakhale ndi ya banja la ma carbohydrate, zotsatira zake zathanzi ndizosiyana kwambiri ndi zamafuta osungika monga wowuma ndi shuga.

Zakudya za carb zosungika ndi galamu imodzi yokha (28 magalamu), yotsika kwambiri. Izi zimapangitsa chia kukhala chakudya chochepa cha carb.

Chifukwa chazida zake zambiri zosungunuka, mbewu za chia zimatha kuyamwa mpaka nthawi ya 10-12 kulemera kwake m'madzi, kukhala ngati gel ndikukula m'mimba mwanu (8).

Mwachidziwitso, izi ziyenera kukulitsa kukhuta, kuyamwa pang'ono kwa chakudya chanu ndikuthandizani kuti muzidya ma calories ochepa.

CHIKWANGWANI chimadyetsanso mabakiteriya ochezeka m'matumbo mwanu, zomwe ndizofunikira - kusunga matumbo anu kuti azidya bwino ndikofunikira kwambiri paumoyo ().

Mbeu za Chia ndizolimba 40% polemera, kuzipangitsa kukhala chimodzi mwazinthu zabwino kwambiri zopangira ma fiber padziko lapansi.

Chidule Pafupifupi mafuta onse am'mimba za chia ndi fiber. Izi zimawapatsa kutengera kuyamwa kawiri mpaka kawiri kulemera kwawo m'madzi. CHIKWANGWANI chimathandizanso paumoyo.

4. Mbewu za Chia Zili Ndi Mapuloteni Okhazikika

Mbeu za Chia zimakhala ndi mapuloteni ambiri.

Polemera, ali pafupifupi mapuloteni 14%, omwe ndi okwera kwambiri poyerekeza ndi zomera zambiri.

Amakhalanso ndi amino acid ofunikira, kotero thupi lanu liyenera kugwiritsa ntchito mapuloteni (,).

Mapuloteni ali ndi maubwino osiyanasiyana azaumoyo ndipo ndiye michere yabwino kwambiri yochepetsera thupi.

Kudya kwambiri mapuloteni kumachepetsa chilakolako ndipo kwawonetsedwa kuti kumachepetsa malingaliro okhudzana ndi chakudya ndi 60% komanso kulakalaka kudya usiku usiku ndi 50% (,).

Mbeu za Chia ndizopangira mapuloteni abwino kwambiri - makamaka kwa anthu omwe amadya zochepa kapena osadya nyama.

Chidule Mbeu za Chia zili ndi mapuloteni apamwamba, okwera kwambiri kuposa zakudya zambiri zamasamba. Mapuloteni ndiwo macronutrient ochepetsetsa kwambiri ndipo amatha kuchepetsa kwambiri kulakalaka ndi kulakalaka.

5. The High CHIKWANGWANI ndi Mapuloteni zili mu Chia Mbewu Angakuthandizeni kuonda

Akatswiri ambiri azaumoyo amakhulupirira kuti mbewu za chia zimathandizira kuchepetsa thupi.

Zida zake zosungunuka zimamwa madzi ambiri ndikukula m'mimba mwanu, zomwe zimayenera kukulitsa ndikuchepetsa kuyamwa kwa chakudya (14).

Kafukufuku wowerengeka adasanthula fiber yosungunuka ya glucomannan, yomwe imagwiranso ntchito chimodzimodzi, kuwonetsa kuti imatha kuchepa (,).

Komanso, mapuloteni omwe ali mu mbewu za chia amatha kuthandizira kuchepetsa kudya komanso kudya.

M'malo mwake, kafukufuku wina adapeza kuti kudya mbewu za chia pakudya m'mawa kumachulukitsa kukhuta komanso kumachepetsa kudya kwakanthawi kochepa ().

Komabe, kafukufuku wofufuza momwe mbewu za chia zimathandizira kuchepetsa thupi zakhala ndi zotsatira zokhumudwitsa.

Pakafukufuku mwa anthu 90 onenepa kwambiri, magalamu 50 a mbewu za chia patsiku kwa masabata 12 sizinakhudze thupi kapena zolembera (18).

Pakafukufuku wina wa milungu 10 mwa amayi 62, mbewu za chia sizinakhudze thupi koma zidakulitsa mafuta a omega-3 m'magazi ().

Mosiyana ndi izi, kafukufuku wa miyezi isanu ndi umodzi mwa anthu onenepa kwambiri omwe ali ndi matenda a shuga a 2 pachakudya chochepa cha kalori adapeza kuti kudya mbewu za chia tsiku ndi tsiku kumapangitsa kuchepa kwambiri kuposa placebo ().

Ngakhale kuwonjezera mbewu za chia pazakudya zanu sikungachititse kuti muchepetse palokha, akatswiri ambiri amakhulupirira kuti atha kukhala othandiza kuwonjezera pakudya.

Zakudya zolemetsa zimaposa zakudya zokha. Zakudya zonse zimawerengeredwa, komanso machitidwe ena azikhalidwe monga kugona ndi kuchita masewera olimbitsa thupi.

Akaphatikizidwa ndi chakudya chenicheni chokhala ndi chakudya komanso moyo wathanzi, mbewu za chia zitha kuthandizira kulimbikitsa kunenepa.

Chidule Mbeu za Chia zili ndi mapuloteni ambiri komanso fiber, zonsezi zomwe zawonetsedwa kuti zimathandizira kuchepa thupi. Komabe, kafukufuku wambewu za chia adapereka zotsatira zosakanikirana.

6. Mbewu za Chia Zapamwamba mu Omega-3 Fatty Acids

Monga nthanga, nthanga za chia ndizokwera kwambiri mu omega-3 fatty acids.

M'malo mwake, mbewu za chia zimakhala ndi omega-3s ambiri kuposa salimoni, gramu ya gramu.

Komabe, nkofunika kukumbukira kuti omega-3s mwa iwo makamaka ALA (alpha-linolenic acid), yomwe siili yopindulitsa monga momwe mungaganizire.

ALA iyenera kusandulika kukhala mitundu yogwira ya eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) thupi lanu lisanagwiritse ntchito.

Tsoka ilo, anthu sangakwanitse kusintha ALA kukhala mitundu iyi.

Chifukwa chake, kudzala omega-3s kumakhala kotsika kwambiri kuposa nyama monga mafuta a nsomba ().

Kafukufuku wasonyeza kuti mbewu za chia - makamaka ngati zikugundidwa - zimatha kukweza magazi a ALA ndi EPA koma osati DHA (,).

Izi zitha kukhala vuto.

Chifukwa samapereka DHA iliyonse, yomwe ndi mafuta omega-3 ofunikira kwambiri, akatswiri ambiri amaganiza kuti mbewu za chia ndizomwe zimachokera ku omega-3.

Kuti mupeze DHA thupi lanu ndi ubongo wanu, mungadye nsomba zamafuta pafupipafupi kapena mutenge mafuta a nsomba kapena - ngati muli ndi vegan kapena zamasamba - chowonjezera cha DHA chowonjezera chomera.

Chidule Mbeu za Chia ndizokwera kwambiri mu omega-3 fatty acid ALA. Komabe, anthu sangakwanitse kusintha izi kukhala DHA, omega-3 fatty acid wofunikira kwambiri.

7. Mbewu za Chia Zitha Kuchepetsa Chiwopsezo Cha Matenda Aumtima

Popeza kuti mbewu za chia zili ndi fiber, mapuloteni komanso omega-3s, zimatha kuchepetsa chiopsezo cha matenda amtima.

Zopindulitsa zawo zawunikidwa m'maphunziro angapo, koma zotsatira zake sizikudziwika.

Kafukufuku akuwonetsa kuti mbewu za chia zimatha kuchepetsa zovuta zina, kuphatikizapo triglycerides, kutupa, insulin kukana ndi mafuta am'mimba. Angakhalenso ndi "cholesterol" ya HDL (,) yabwino.

Komabe, kafukufuku m'modzi waanthu sanazindikire kusintha kulikonse pazovuta ().

Kafukufuku wowerengeka akuwonetsa kuti mbewu za chia zimachepetsa kwambiri kuthamanga kwa magazi kwa anthu omwe ali ndi matenda oopsa, omwe ndi chiopsezo chachikulu cha matenda amtima (,).

Ponseponse, ndizotheka kuti mbewu za chia zitha kupindulitsa thanzi la mtima, koma mwina sizikhala ndi zotsatirapo zazikulu pokhapokha zitaphatikizidwa ndi njira zina zaphindu zamoyo komanso kusintha kwa zakudya.

Chidule Kafukufuku wokhudzidwa ndi mbewu za chia pamatenda omwe ali pachiwopsezo cha mtima sichimadziwika. Kafukufuku wina akuwonetsa maubwino, ena satero.

8. Amakhala Ndi Zakudya Zamtengo Wapatali Zambiri

Mbeu za Chia zili ndi michere yambiri yomwe ndi yofunikira pathanzi.

Izi zimaphatikizapo calcium, phosphorous, magnesium ndi protein.

Ma calcium ali ndi chidwi kwambiri - 18% ya RDI mu ounce limodzi (28 magalamu).

Gramu ya gramu, izi ndizapamwamba kuposa zamkaka zambiri. Zotsatira zake, mbewu za chia zitha kuonedwa ngati gwero labwino kwambiri la calcium kwa anthu omwe samadya mkaka.

Komabe, mbewu za chia zimakhalanso ndi phytic acid, yomwe imachepetsa kuyamwa kwa calcium pamlingo winawake.

Chidule Mbeu za Chia zili ndi calcium yambiri, magnesium, phosphorous ndi protein. Zakudya zonsezi ndizofunikira pathanzi.

9. Mbewu za Chia Zikhoza Kuchepetsa Magazi A shuga

Kusala kudya kwa magazi m'magazi ndi chizindikiritso cha mtundu wosasankhidwa wa 2 shuga.

Kusala kudya kosasinthasintha kwa magazi kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda angapo, kuphatikiza matenda amtima ().

Koma ma spikes osakhalitsa m'magazi a shuga mukatha kudya atha kukhalanso ndi zovuta zathanzi akakhala okwera kwambiri pafupipafupi ().

Kafukufuku wazinyama apeza kuti mbewu za chia zimatha kusintha chidwi cha insulin komanso kuwongolera shuga m'magazi, ndikukhazikika m'magazi akatha kudya (,,).

Kafukufuku wowerengeka wa anthu amathandizira izi posonyeza kuti kudya mkate womwe uli ndi mbewu za chia kumachepetsa kukwera pambuyo pa chakudya mu shuga wamagazi poyerekeza ndi buledi yemwe samaphatikizapo chia (()).

Chidule Kafukufuku akuwonetsa kuti mbewu za chia zimatha kuchepetsa kuchuluka kwa shuga wamagazi mukatha kudya kwambiri, mwina kupindulitsa anthu omwe ali ndi matenda amtundu wa 2.

10. Amatha Kuchepetsa Kutupa Kosatha

Kutupa ndiko kuyankha kwabwino kwa thupi lanu ku matenda kapena kuvulala. Khungu lofiira ndi lotupa ndi chitsanzo.

Ngakhale kutupa kumathandiza thupi kuti lichiritse ndikulimbana ndi mabakiteriya, mavairasi ndi othandizira ena, nthawi zina limatha kuvulaza.

Izi zimagwira ntchito makamaka pakatupa kosatha, komwe kumakhudzana ndi chiwopsezo chowonjezeka cha matenda amtima ndi khansa.

Kutupa kwanthawi yayitali nthawi zambiri sikukhala ndi zizindikilo zowoneka, koma kumatha kuyesedwa poyeza zolemba zotupa m'magazi anu.

Zizolowezi zosiyanasiyana zaumoyo zimawonjezera chiopsezo chanu chotupa, kuphatikiza kusuta, kusachita masewera olimbitsa thupi kapena kusadya zakudya zabwino.

Kumbali inayi, zakudya zina zopatsa thanzi zimatha kuchepetsa kuchuluka kwamagazi.

Kafukufuku m'modzi wa miyezi itatu mwa anthu 20 omwe ali ndi matenda ashuga adawonetsa kuti kudya magalamu 37 a mbewu za chia tsiku ndi tsiku kumachepetsa zotupa hs-CRP ndi 40%. Mosiyana ndi izi, iwo omwe adapeza chimanga cha tirigu sanapeze phindu lalikulu ().

Kafukufuku wina wokhudza mbewu za chia alephera kuzindikira zovuta zilizonse pazizindikiro zotupa ().

Chidule Umboni wochepa ukusonyeza kuti kudya mbewu za chia kumatha kuchepetsa chikhomo chotupa chotchedwa hs-CRP. Komabe, maubwino azaumoyo ndiosatsimikizika ndipo maphunziro ena amafunika.

11. Mbewu za Chia Ndizosavuta Kuphatikizira Muzakudya Zanu

Mbeu za Chia ndizosavuta kuphatikizira muzakudya zanu.

Mbeu zokha zimalawa m'malo mopepuka, ndiye kuti mutha kuwonjezeranso pazabwino zilizonse.

Sazifunikanso kupunthidwa ngati mbewu za fulakesi, zomwe zimapangitsa kukhala kosavuta kukonzekera.

Amatha kudyedwa yaiwisi, oviikidwa mu juzi, kuwonjezeredwa ku phala, pudding, smoothies kapena kuwonjezeredwa kuzinthu zophika.

Muthanso kuwaza pamwamba pa phala, yogati, ndiwo zamasamba kapena mbale za mpunga.

Chifukwa chotha kuyamwa madzi ndi mafuta, atha kugwiritsidwa ntchito kukulitsa msuzi komanso ngati olowa m'malo mwa dzira m'maphikidwe.

Amathanso kusakanizidwa ndi madzi ndikusandulika gel.

Kuwonjezera mbewu za chia ku maphikidwe kumawonjezera kwambiri thanzi lawo.

Ngati mukufuna kugula mbewu za chia, pali chisankho chabwino kwambiri ku Amazon chokhala ndi ndemanga zikwizikwi za makasitomala.

Amawonekeranso ngati olekerera bwino, koma ngati simunazolowere kudya michere yambiri, ndiye kuti pali kuthekera kwa zovuta zam'mimba mukamadya kwambiri nthawi imodzi.

Malangizo wamba ndi 20 magalamu (pafupifupi 1.5 supuni) ya mbewu za chia, kawiri patsiku.

Chidule Mbeu za Chia ndizosavuta kukonzekera ndipo nthawi zambiri zimawonjezeredwa porridge kapena smoothies.

Mfundo Yofunika Kwambiri

Mbeu za Chia sizongolemera zakudya zokha, mafuta a omega-3, ma antioxidants ndi fiber komanso zosavuta kukonzekera. Anthu amakonda kuwawonjezera kuphala kapena ma smoothies awo.

Kafukufuku akuwonetsa kuti ali ndi maubwino osiyanasiyana azaumoyo, kuyambira kuwonda mpaka kuchepa kutupa.

Ngati simudya kale mbewu za chia, muyenera kulingalira zowonjezerapo pazakudya zanu. Zili m'gulu la zakudya zabwino kwambiri zoyeneradi mutuwo.

Kuyesedwa Bwino: Mafuta a Moringa ndi Castor