Zopindulitsa zazikulu zisanu ndi ziwiri za chia

Zamkati

• 1. Chepetsani matenda a shuga
• 2. Kusintha thanzi matumbo
• 3. Thandizani kuchepetsa kunenepa
• 4. Kuchepetsa chiopsezo cha matenda amtima
• 5. Pewani kukalamba msanga
• 6. Yendetsani mafuta m'thupi
• 7. Limbikitsani mafupa
• Ubwino wamafuta a chia
• Momwe mungagwiritsire ntchito chia
• Zambiri zamtundu wa mbewu za Chia

Chia ndi mbewu yomwe imawonedwa ngati chakudya chambiri chokhala ndi mapindu angapo azaumoyo, omwe amaphatikizapo kukonza matumbo, kukonza mafuta m'thupi komanso kuchepa kwa njala, popeza ili ndi michere yambiri ndi mavitamini.

Mbeu za Chia zili ndi omega-3, antioxidants, calcium, mapuloteni, ulusi, mavitamini ndi michere, zomwe zimapangitsa mbewuyi kukhala yowonjezerapo thanzi, yachilengedwe komanso yachuma.

Ubwino waukulu wa chia ndi awa:

1. Chepetsani matenda a shuga

Chifukwa chokhala ndi fiber yambiri, chia imatha kuteteza kuwonjezeka kwa magazi m'magazi poyang'anira kuchuluka kwa shuga m'magazi, zomwe ndizabwino kwambiri pakulamulira mtundu woyamba ndi mtundu wa shuga wa 2. Kuphatikiza apo, imachepetsa glycemic index ya chakudya , chifukwa cha ulusi, kupangitsa njala kuti isawonekere mwadzidzidzi.

2. Kusintha thanzi matumbo

Komanso chifukwa cha michere, mbewu za chia zimakulitsa matumbo, kupewa kudzimbidwa, koma kuti mukhale ndi zotsatirazi muyenera kudya mbewu zamadzi oyenera, apo ayi njere zitha kusokoneza matumbo kugwira ntchito, kukulitsa chiwopsezo cha colitis, mwachitsanzo.

3. Thandizani kuchepetsa kunenepa

Mbeu za Chia zimatha kuyamwa madzi ochulukirapo ndipo, chifukwa chake, zimapanga gel yomwe imatenga malo ena m'mimba, ndikuchepetsa chidwi chodya.

Njira yabwino yogwiritsira ntchito ndikupanga om usiku umodzi, womwe umakhala ndikusiya zinthu zotsatirazi mumtsuko wagalasi: yogurt wachilengedwe + supuni 1 ya chia + supuni 1 ya oats + supuni 1 ya uchi. Kusakaniza kumeneku kuyenera kusungidwa mufiriji usiku uliwonse ndipo kumatha kudyedwa kadzutsa.

4. Kuchepetsa chiopsezo cha matenda amtima

Chia ali ndi omega 3 wambiri yemwe amagwirira ntchito thupi pochepetsa kutupa, kuwongolera kuchuluka kwama cholesterol, kupewa atherosclerosis ndikuteteza thupi ku matenda amtima ndi amisempha, kukulitsa chikumbukiro ndi mawonekedwe.

Omega 3 ndi michere yofunika kwambiri pantchito zamaubongo, popeza 60% yaubongo imapangidwa ndi mafuta, makamaka Omega 3. Kudya mafuta osakwanira kumalumikizidwa ndikutaya kukumbukira kukumbukira kwa okalamba komanso kumverera kwakukulu kupsinjika ndi kukhumudwa.

5. Pewani kukalamba msanga

Mbeu za Chia zimakhala ndi ma antioxidants omwe amalimbana ndi zopitilira muyeso, kuteteza kukalamba kwamaselo. Antioxidants ndi zinthu zomwe zimathandiza kuti thupi lichedwetse kapena kupewa kuchita zinthu mopanda tanthauzo m'maselo, kupewa kuwonongeka kwamuyaya komwe, pakapita nthawi, kumayambitsa matenda monga khansa, ng'ala, mavuto amtima, matenda ashuga ngakhale Alzheimer's. Kapena Parkinson's .

6. Yendetsani mafuta m'thupi

Chia imakhala ndi michere yambiri yosasungunuka, ndiye kuti, siyimasungunuka m'madzi, chifukwa chake, ikagwiritsidwa ntchito itha kuthandiza kuthetsa mafuta omwe akupezeka mchakudya, kuchotsedwa mwachilengedwe ndi ndowe.

7. Limbikitsani mafupa

Ichi ndi gwero labwino la calcium, lomwe limathandiza kulimbitsa mafupa, omwe amawonetsedwa makamaka ngati ali ndi matenda a osteopenia, osteoporosis, kapena atasweka, kapena poyala nthawi yayitali.

Ubwino wamafuta a chia

Mafuta a Chia amatha kupezeka mu makapisozi kapena mawonekedwe amadzi achilengedwe, ndipo amakhala ndi phindu chifukwa amakhala ndi omega-3, mafuta abwino mthupi omwe amachita ntchito monga kulimbitsa chitetezo cha mthupi, kukonza kukumbukira ndi kukumbukira. kusungika, kuchepetsa kutupa m'thupi komanso kupewa matenda amtima, monga matenda amtima.

Kuti mupeze maubwino awa, muyenera kumwa mapiritsi 1 mpaka 2 a mafuta a chia patsiku, kapena supuni imodzi ya mafuta achilengedwe, omwe amathanso kuwonjezeredwa m'maphikidwe athanzi a mkate, msuzi, makeke ndi mphodza. Onani zambiri zamafuta amtundu wa Chia mu makapisozi.

Momwe mungagwiritsire ntchito chia

Chia ndi mbewu yaying'ono yomwe imagwiritsidwa ntchito kwambiri komanso yosavuta kugwiritsa ntchito. Zitsanzo zina ndi izi:

• Onjezani mbewu za chia ku maphikidwe a keke, zikondamoyo kapena mabisiketi;
• Onjezani nyembazo ku zakudya zokonzeka kudya monga yogati, msuzi kapena saladi;
• Pangani usiku umodzi, ndikuwonjezera supuni imodzi ya mbewu ya chia mu 250 ml ya madzi ndikudya mphindi 20 musanadye chakudya cham'mawa kapena kadzutsa.

Chia amatha kupezeka ngati tirigu, ufa kapena mafuta ndipo amatha kuwonjezeredwa ku yogurt, chimanga, timadziti, makeke, saladi ndi zonunkhira. Kuti mupeze zabwino zonse za chia ingodya ma supuni opitilira awiri patsiku.

Zambiri zamtundu wa mbewu za Chia

Kuphatikiza kwa zakudya za 100 g wa mbewu za chia: