Kodi Kudya Mbewu Zochuluka za Chia Kumayambitsa Zoyipa?

Zamkati

• Mbewu za Chia Zili Ndi Zopindulitsa Zambiri
• Kudya Mbewu Zambiri za Chia Zitha Kuyambitsa Mavuto Amimba
• Kudya Mbewu za Chia Kungakhale Kuopsa Kwachangu
• Kafukufuku wina Apeza kuti ALA Intake Itha Kuphatikizidwa ndi Khansa ya Prostate
• Anthu Ena Atha Kukhala Osagwirizana Ndi Mbewu za Chia
• Kudya Mbewu za Chia Zambiri Kungayambitse Kuyanjana Ndi Mankhwala Ena
• Mfundo Yofunika Kwambiri

Mbeu za Chia, zomwe zimachokera ku Salvia hispanica Chomera, ndi chopatsa thanzi kwambiri komanso chosangalatsa kudya.

Amagwiritsidwa ntchito m'maphikidwe osiyanasiyana, kuphatikiza ma pudding, zikondamoyo ndi ma parfait.

Mbeu za Chia zimatha kuyamwa madzi ndikukhala osasinthasintha. Pachifukwa ichi, nthawi zambiri amagwiritsidwa ntchito ngati wothandizira ndipo amatha kugwiritsidwa ntchito ngati cholowa m'malo mwa ma vegan pazinthu zina zophika ().

Kuphatikiza pa kukhathamira kwawo ndikutetemera, mbewu za chia zimadziwika bwino chifukwa cha michere yawo yambiri komanso thanzi lawo.

Komabe, pomwe mbewu za chia zimatha kukhala chakudya chopatsa thanzi kwa ambiri, kudya nawonso kumatha kuyambitsa zovuta zina.

Nkhaniyi ikuwunika zoyipa zomwe zingachitike chifukwa chodya mbewu zambiri za chia.

Mbewu za Chia Zili Ndi Zopindulitsa Zambiri

Chimodzi mwazifukwa zazikulu zomwe anthu amadya mbewu za chia ndichifukwa chakuti ali ndi thanzi labwino. Amapereka fiber yambiri, mapuloteni, mafuta athanzi komanso micronutrients.

M'malo mwake, ounce imodzi yokha (28 magalamu) a mbewu za chia zimapatsa 42% ya fiber yanu yatsiku ndi tsiku, kuphatikiza kuchuluka kwa phosphorous, magnesium, calcium ndi omega-3 fatty acids (2).

Mbeu za Chia zimakhalanso ndi ma antioxidants, omwe ndi mankhwala omwe amateteza ku nkhawa yama okosijeni ndikuchepetsa chiopsezo cha matenda osachiritsika ().

Chifukwa cha michere yawo yabwino, mbewu za chia zalumikizidwa ndi zabwino zambiri zathanzi.

Pakafukufuku umodzi, zakudya kuphatikiza nopal cactus, protein ya soya, oats ndi mbewu za chia zidapezeka kuti zimachepetsa thupi, triglycerides wamagazi ndi kutupa ().

Kuonjezerapo, mbewu za chia ndi imodzi mwazinthu zabwino kwambiri zopangira omega-3 fatty acids, zomwe zawonetsedwa kuti zithandizira kuwonjezera "zabwino" HDL cholesterol, kutsitsa "cholesterol" choyipa "LDL, kuchepetsa triglycerides yamagazi ndikuchepetsa kutupa (,).

Mukamadya pang'ono, mbewu za chia zimatha kukhala ndi thanzi lanu.

Chidule: Mbeu za Chia zimakhala ndi fiber, mapuloteni, omega-3 fatty acids, antioxidants ndi micronutrients. Zitha kuthandiza kuchepa thupi ndikuthandizira kuchepetsa kutupa, cholesterol yamagazi ndi triglycerides.

Kudya Mbewu Zambiri za Chia Zitha Kuyambitsa Mavuto Amimba

Mbeu za Chia ndizopangira ulusi wabwino, zimapereka magalamu 11 a fiber mu 1-ounce (28-gramu) iliyonse yotumikira (2).

CHIKWANGWANI ndichofunikira pamoyo wanu, kulimbikitsa nthawi zonse ndikuthandizira mabakiteriya opindulitsa m'matumbo mwanu, mwazinthu zina zofunika. Komabe, fiber yochulukirapo imatha kuyambitsa mavuto kwa anthu ena (,).

Kugwiritsa ntchito fiber mopitilira muyeso kumatha kubweretsa mavuto monga kupweteka m'mimba, kudzimbidwa, kutsegula m'mimba, kuphulika komanso gasi ().

Izi zitha kuchitika ngati kudya kwa fiber kwakukulu kumaphatikizana ndi kuchepa kokwanira, popeza madzi ndi ofunikira pothandiza kuti fiber idutse m'mimba.

Kuphatikiza apo, iwo omwe ali ndi matenda opweteka am'mimba monga ulcerative colitis kapena matenda a Crohn angafunikire kuwunika momwe amathandizira kudya fiber ndikuchepetsa mbewu za chia panthawi yophulika.

Matenda osathawa amayambitsa kutupa komanso kuchepa kwa m'mimba, komwe kumatha kubweretsa zizindikilo monga kupweteka m'mimba, magazi, kutsekula m'mimba komanso kuwonda (,).

Kafukufuku akuwonetsa kuti kudya kwambiri kwa fiber kumatha kudziteteza kumatenda am'mimba nthawi yayitali. Izi zati, iwo omwe akukumana ndi zovuta ayenera kuchepetsa kudya kwa fiber kwakanthawi kochepa kuti athe kuchepetsa zizindikilo ().

Komabe, kwa anthu ambiri, zisonyezo zoyipa zomwe zimapezeka pachakudya chambiri zimatha kupewedwa ndikuchulukitsa kudya kwa fiber pang'onopang'ono ndikumwa madzi ambiri kuti zithandizire kudutsa m'thupi.

Chidule: Chakudya chambiri chambiri chitha kuphatikizidwa ndi zizindikilo zoyipa zam'mimba monga kupweteka m'mimba, mpweya komanso kuphulika. Omwe ali ndi matenda opweteka am'matumbo angafunikire kuchepetsa kudya kwa fiber pakutha.

Kudya Mbewu za Chia Kungakhale Kuopsa Kwachangu

Ngakhale zili zotetezeka kwa anthu ambiri, nthanga za chia zimatha kubweretsa chiopsezo chochulukirapo. Onetsetsani kuti mumawadya mosamala, makamaka ngati mukuvutika kumeza.

Kuwonjezeka kumeneku ndi chifukwa chakuti mbewu zowuma za chia zimafufuma ndipo zimatenga pafupifupi nthawi 10-12 zakulemera kwake m'madzi zikamakumana ndi madzi (13).

Izi zimatha kukhala zothandiza pakuphika kapena kuphika, koma zimatha kukhala zosatetezeka, chifukwa mbewu za chia zimatha kutupa ndikukhazikika pakhosi.

Kafukufuku wina adafotokoza za bambo wina wazaka 39 yemwe adakumana ndi zoopsa ndi mbewu za chia pomwe adadya supuni ya mbewu zowuma ndikumwa madzi.

Mbewuzo zidakula m'mimba mwake ndikupangitsa kutsekeka, ndipo amayenera kupita kuchipinda chodzidzimutsa kuti akazichotse (14).

Onetsetsani kuti mwatsitsa nyemba za chia kwa mphindi zosachepera 5-10 musanadye. Omwe amavutika kumeza angafunike kusamala kwambiri akamadya.

Chidule: Mbeu za Chia zimatha kuyamwa 10-12 nthawi kulemera kwake kwamadzi. Ngati sanaviwike musanadye, amatha kukulira ndikupangitsa kutsekeka, ndikuwonjezera chiopsezo chotsamwa.

Kafukufuku wina Apeza kuti ALA Intake Itha Kuphatikizidwa ndi Khansa ya Prostate

Mbeu za Chia zimakhala ndi alpha-linolenic acid (ALA) yambiri, mtundu wa omega-3 fatty acid womwe umapezeka makamaka muzakudya zamasamba (2).

Omega-3 fatty acids ndi gawo lofunikira pazakudya ndipo awonetsedwa kuti amathandizira mbali zambiri zaumoyo, kuphatikiza kuzindikira ndi thanzi la mtima ().

ALA fatty acids ndi ofunikira makamaka kwa omwe samadya nsomba, chifukwa amatha kusintha kukhala docosahexaenoic acid (DHA) ndi eicosapentaenoic acid (EPA) pang'ono ().

Awa ndi mitundu iwiri ya omega-3 fatty acids, ndipo imatha kupezeka m'nyanja.

Ngakhale omega-3 fatty acids amadziwika kuti ndi othandiza paumoyo, kafukufuku wina wapeza kuyanjana pakati pa kudya kwa ALA ndi khansa ya prostate.

M'malo mwake, kafukufuku wamkulu wopenyerera kuphatikiza amuna 288,268 adawonetsa kuti kudya kwa ALA kumalumikizidwa ndi chiopsezo chowonjezeka cha khansa ya prostate ().

Kafukufuku wina wowunikira akuwonetsa kuti omwe ali ndi magazi ochulukirapo a omega-3 fatty acids ali pachiwopsezo chachikulu cha khansa ya prostate, poyerekeza ndi omwe ali ndi magazi ochepa ().

Komabe, kafukufuku pa izi akutsutsana. Kafukufuku wina wapezanso kuti ALA fatty acids amatha kuteteza ku khansa ya prostate.

Kafukufuku m'modzi mwa maphunziro asanu adapeza kuti anthu omwe amadya osachepera 1.5 magalamu a ALA patsiku anali ndi chiopsezo chochepa cha khansa ya prostate, poyerekeza ndi omwe amadya zosakwana 1.5 magalamu patsiku ().

Momwemonso, kafukufuku wina wamkulu mwa anthu 840,242 adawonetsa kuti kudya kwambiri kwa ALA kumalumikizidwa ndi chiopsezo chochepa cha khansa ya prostate ().

Ndikofunika kukumbukira kuti maphunzirowa amayang'ana kokha kuyanjana pakati pa kudya kwa ALA ndi khansa ya prostate. Iwo sankaganiziranso zinthu zina zomwe zikanatha kugwira ntchito.

Maphunziro ena amafunikira kuti muwone ubale womwe ungakhalepo pakati pa kudya kwa ALA ndi khansa ya prostate.

Chidule: Kafukufuku wina apeza kuti kuchuluka kwa kudya kwa ALA kumatha kukhala ndi chiopsezo chowonjezeka cha khansa ya prostate, pomwe ena apeza kuti ALA ikhoza kukhala yoteteza. Kufufuzanso kwina kuli kofunika.

Anthu Ena Atha Kukhala Osagwirizana Ndi Mbewu za Chia

Anthu ena amatha kudwala akamadya nyemba za chia, ngakhale izi sizachilendo.

Zizindikiro zowononga zakudya zingaphatikizepo kusanza, kutsegula m'mimba ndi kuyabwa pakamwa kapena lilime.

Zikakhala zovuta kwambiri, kuwonda kwa chakudya kumatha kubweretsa anaphylaxis, chiwopsezo chowopsa chomwe chimayambitsa kupuma movutikira komanso kukhazikika pakhosi ndi pachifuwa ().

Zovuta zamtundu wa Chia ndizochepa koma zalembedwa.

Nthawi ina, bambo wazaka 54 adayamba kudya mbewu za chia kuti zithandizire kuchepetsa cholesterol yake. Komabe, patangopita masiku ochepa, adayamba kuchita chizungulire, kupuma movutikira, ming'oma komanso kutupa ().

Ngati mutayesa mbewu za chia koyamba ndikukumana ndi zizindikilo zilizonse za zakudya, siyani kugwiritsa ntchito nthawi yomweyo ndikufunsani dokotala.

Chidule: Anthu ena matupi awo sagwirizana ndi mbewu za chia ndipo amatha kukhala ndi zowawa ngati m'mimba, kuyabwa, ming'oma komanso kutupa mukatha kudya.

Kudya Mbewu za Chia Zambiri Kungayambitse Kuyanjana Ndi Mankhwala Ena

Ngakhale mbewu za chia zili zotetezeka kwa anthu ambiri, mungafune kuchepetsa kudya kwanu mukamamwa shuga kapena magazi.

Ndi chifukwa chakuti kudya mbewu zambiri za chia kumatha kulumikizana ndi zina mwa mankhwalawa.

Mankhwala a shuga

Kafukufuku wina wasonyeza kuti mbewu za chia zimatha kutsitsa shuga ().

Izi zikuyenera kuti zimachitika chifukwa cha kuchuluka kwa ma fiber mumbeu za chia, zomwe zimachedwetsa kuyamwa kwa shuga m'magazi ndipo zimatha kutsitsa shuga m'magazi ().

Nthawi zambiri, kudya mbewu zochepa za chia kumatha kuthandiza anthu omwe ali ndi matenda ashuga kuti asayang'ane shuga.

Komabe, mlingo wa insulini umasinthidwa mwakukonda kwanu ndikusinthidwa mosamala kuti mupewe zipsera ndi zonunkhira mu shuga wamagazi ().

Kudya mbewu yochuluka kwambiri ya chia kungayambitse kuchuluka kwa shuga m'magazi ndipo kumafunikira kusintha kwa kuchuluka kwa mankhwala anu ashuga.

Mankhwala Othandizira Magazi

Kuphatikiza pa kutsitsa shuga m'magazi, mbewu za chia ndizothandiza pochepetsa kuthamanga kwa magazi.

Kafukufuku wina, kudya mbewu za chia kwa masabata 12 kwachepetsa kuthamanga kwa magazi, komanso zolembera za magazi ndi kutupa ().

Izi ndichifukwa choti mbewu za chia zili ndi omega-3 fatty acids ambiri, omwe awonetsedwa kuti amagwira ntchito yochepetsetsa magazi ndipo amachepetsa kuthamanga kwa magazi.

Kafukufuku mwa anthu 90 omwe ali ndi kuthamanga kwa magazi adapeza kuti kumwa omega-3 fatty acid kumawonjezera masabata asanu ndi atatu kunachepetsa kuthamanga kwa magazi ndi 22.2 mm Hg ndi diastolic magazi ndi 11.95 mm Hg, pafupifupi.

Komabe, anthu omwe anali mu kafukufukuyu analinso pa dialysis, chifukwa chake zotsatirazi sizingagwire ntchito kwa anthu wamba ().

Omwe ali ndi kuthamanga kwa magazi atha kupeza kuti chia mbewu 'zitha kuchepetsa kuthamanga kwa magazi ndizofunika. Komabe, mbewu za chia zitha kupititsa patsogolo ntchito zamagetsi zamagazi, zomwe zitha kubweretsa kufooka kwa magazi, kapena kuthamanga magazi.

Chidule: Mbeu za Chia zimatha kutsitsa shuga ndimagazi. Anthu omwe amamwa mankhwala othamanga magazi kapena matenda ashuga amayenera kuyerekezera kukula kwa magawo awo kuti asayanjane.

Mfundo Yofunika Kwambiri

Mbeu za Chia ndizopatsa thanzi kwambiri, zimadzitamandira ndi mndandanda wautali wazabwino ndipo zitha kukhala zowonjezera zowonjezera kwa ambiri.

Komabe, kudziletsa ndikofunika, chifukwa kudya kwambiri kumatha kuyambitsa mavuto.

Kuti mupewe izi, yambani ndi 1 ounce (28 magalamu) tsiku lililonse ndikuyesa kulolerana kwanu musanawonjezere kudya kwanu.

Komanso, khalani ndi hydrated pamene mukuwonjezera chakudya chanu, ndikulumikiza mbewu za chia kwa mphindi 5-10 musanadye.

Mukazidya pang'ono, nthanga za chia zitha kukhala zowonjezerapo zakudya zopatsa thanzi.

Komabe, ngati mukukumana ndi zovuta zilizonse mukadya mbewu za chia, siyani kuzidya ndikufunsani akatswiri azaumoyo.