Momwe mungagwiritsire ntchito chia kuti muchepetse kunenepa (ndi maphikidwe)

Zamkati

• Chifukwa chia amaonda
• Mafuta a Chia mu makapisozi
• Maphikidwe ndi chia
• 1. Keke ndi chia
• 2. Pancake ndi chia
• 3. Chia smoothie wokhala ndi chinanazi

Chia itha kugwiritsidwa ntchito pakuchepetsa thupi chifukwa imakulitsa kumva kukhala wokhutira, imathandizira kuyenda kwamatumbo ndikuchepetsa kuyamwa kwa mafuta m'matumbo.

Kuti mupeze zomwe mukufuna, tikulimbikitsidwa kuyika supuni imodzi ya chia mu kapu yamadzi, siyani kwa mphindi 15 ndikumwa pafupifupi mphindi 20 musanadye nkhomaliro kapena chakudya chamadzulo. Pofuna kusakaniza chisakanizochi, mutha kufinya theka la ndimu ndikuwonjezera madzi oundana pakusakaniza uku, ndikuzigwiritsa ntchito ngati madzi onunkhira.

Mchitidwewu, womwe umalumikizidwa ndi chizolowezi chochita zolimbitsa thupi komanso kuphunzitsanso zakudya zopatsa thanzi, kumachepetsa nthawi yomwe umafunika kuti muchepetse thupi, kuwonjezera pakuchepetsa mwayi wakubwezeretsanso thupi.

Chifukwa chia amaonda

Chia ikhoza kukuthandizani kuti muchepetse thupi chifukwa chakupezeka kwa michere yomwe imathandizira njala ndikubweretsa phindu m'thupi, monga:

• Nsalu: onetsetsani mayendedwe amatumbo, onjezerani kukhuta ndikuchepetsa kuyamwa kwa mafuta m'matumbo;
• Mapuloteni: zimapangitsa njala kutenga nthawi yayitali kuti ibwerere ndikukhala wonenepa;
• Kandachime 3: kuchepetsa magazi m'magazi a cholesterol, kuthandizira kuwongolera testosterone komanso kusintha malingaliro.

Pofuna kuti chia azigwiritsa ntchito bwino, ndikofunikira kumwa madzi osachepera 2 malita patsiku, popeza madzi pamodzi ndi njerezo azikulitsa kukhuta ndikukweza matumbo, zomwe ndizofunikira kwambiri ndondomeko yochepetsera.

Kuphatikiza pa kuchepa thupi, mbewu iyi imathandizanso kukhala ndi thanzi lamtima, imayang'anira matenda ashuga komanso imalimbitsa chitetezo chamthupi. Onani zina 6 zopindulitsa pa chia.

Mafuta a Chia mu makapisozi

Kuphatikiza pa mbewu zatsopano, ndizothekanso kugwiritsa ntchito mafuta a chia mu makapisozi kuti muchepetse kuchepa thupi ndikuthandizira kukulitsa chisangalalo. Kuti muchite izi, muyenera kumwa makapisozi 1 mpaka 2 a mafuta musanadye nkhomaliro ndi chakudya chamadzulo, chifukwa mphamvu yake imafanana ndi ya chia watsopano. Onani zabwino zamafuta a chia ndi momwe angagwiritsidwe ntchito.

Komabe, kugwiritsa ntchito chia mu makapisozi kuyenera kuchitidwa ndi ana ndi amayi omwe ali ndi pakati kapena akuyamwitsa motsogozedwa ndi dokotala kapena katswiri wazakudya.

Maphikidwe ndi chia

Chia ndi mbewu yosunthika, yomwe itha kugwiritsidwa ntchito m'maphikidwe okoma komanso osangalatsa monga chopangira chachikulu, komanso kuwonjezera mawonekedwe m'maphikidwe ena, chifukwa sichimasokoneza kukoma koyambirira ndikuwonjezera phindu la mbaleyo.

1. Keke ndi chia

Chinsinsi cha keke yathunthu ndi chia chimathandizira kuwongolera matumbo kupewa gasi ndi kudzimbidwa, chifukwa kumawonjezera ndi kusungunula keke ya fecal, yoyendetsa matumbo.

Zosakaniza:

• 340 g wa mabala a carob;
• 115 g wa margarine;
• 1 chikho cha shuga wofiirira;
• 1 chikho cha ufa wonse wa tirigu;
• ½ chikho cha chia;
• Mazira 4;
• 1/4 chikho cha ufa wa kakao;
• 2 supuni ya tiyi ya chotulutsa vanila;
• ½ supuni ya yisiti.

Kukonzekera mawonekedwe:

Kutentha uvuni ku 180 ºC. Sungunulani zipsera za carob mu chowotchera kawiri ndikuyika pambali. Mu chidebe china, ikani shuga ndi margarine ndikuwonjezera mazira, carob ndi vanila, oyambitsa bwino. Sani ufa wa cocoa, ufa, chia ndi yisiti. Pomaliza, sakanizani zosakaniza zina ndikuphika kwa mphindi 35 mpaka 40.

Ndikothekanso kuwonjezera mtedza, ma almond kapena zipatso zina zouma pamwamba pa keke, musanayike mu uvuni, kuti muwonjezere kununkhira ndikupeza zabwino za zakudya izi.

2. Pancake ndi chia

Chinsinsi cha pancake ndi chia ndi njira yabwino kwambiri yothanirana ndi kudzimbidwa chifukwa chakupezeka kwa fiber.

Zosakaniza:

• ½ chikho cha mbewu za chia;
• 1 chikho cha ufa wa tirigu;
• 1 chikho cha ufa wonse wa tirigu;
• ½ chikho cha mkaka wa soya wothira;
• Uzitsine mchere 1;
• 3 ndi theka makapu amadzi.

Kukonzekera mawonekedwe:

Ikani zosakaniza zonse mu mbale ndikusakaniza bwino, mpaka zonona zofananira zitakhala. Kukuwotcha mu poto wosakhazikika, wotenthedwa kale, sikoyenera kuwonjezera mafuta.

3. Chia smoothie wokhala ndi chinanazi

Vitamini uyu amatha kugwiritsidwa ntchito ngati chakudya cham'mawa kapena masana. Chifukwa omega 3 yemwe amapezeka ku chia amatha kukulitsa malingaliro, zomwe ndizofunikira masana kwa iwo omwe akukonzekera kuchepa thupi.

Zosakaniza:

• Supuni 2 za chia;
• ½ chinanazi;
• 400 ml ya madzi oundana.

Kukonzekera mawonekedwe:

Sakanizani zosakaniza zonse mu blender. Kenako tumikiranibe chilled.