Mbewu za Chia vs Mbewu Zamasamba - Kodi Ndi Wathanzi Kuposa Wina?

Zamkati

• Kodi pali kusiyana kotani pakati pa Mbewu za Chia ndi Mbewu za fulakesi?
• Kuyerekeza Kwazakudya
• Onsewa Atha Kuchepetsa Matenda a Mtima
• Onse Athandiza Kuchepetsa Magazi Atsuko
• Mbewu za Fakisi Zitha Kukhala Zothandiza Kwambiri Pochepetsa Kuopsa Kwa Khansa Zina
• Mbeu Zamasamba Zitha Kugwira Ntchito Pochepetsa Njala ndi Njala
• Zonsezi Zilimbikitsani Kudya
• Momwe Mungadye Mbewu za Chia ndi fulakesi
• Mfundo Yofunika Kwambiri

Kwazaka zingapo zapitazi, mbewu zina zakhala zikuwoneka ngati zakudya zabwino kwambiri. Chia ndi mbewu za fulakesi ndi zitsanzo ziwiri zodziwika bwino.

Zonsezi ndizolemera modabwitsa, ndipo zonsezi zalumikizidwa ndi maubwino azaumoyo monga mtima wathanzi, kutsika kwa magazi m'magazi komanso kudziteteza ku mitundu ina ya khansa (,).

Koma anthu ambiri amadabwa kuti ndi iti mwa njere ziwirizi yomwe ndiyabwino kwambiri. Nkhaniyi ikuyang'ana umboni wokhudzana ndi sayansi kuti uyankhe funso ili.

Kodi pali kusiyana kotani pakati pa Mbewu za Chia ndi Mbewu za fulakesi?

Mbeu za Chia ndi mbewu zazing'ono, zooneka ngati chowulungika zochokera ku Salvia hispanica chomera, chomwe chimadziwika kuti chia chomera. Nthawi zina amatchedwa mbewu za salba, nthawi zambiri amagulidwa athunthu ndipo amabwera mumitundu yakuda kapena yoyera.

Mbeu za Chia zimapezeka ku Mexico ndi ku Guatemala, ndipo mwina zimagwiritsidwa ntchito ngati chakudya chambiri muzakudya zakale za Aztec ndi Mayan (3).

Poyerekeza, mbewu za fulakesi zimakhala zosalala komanso zokulirapo pang'ono kuposa mbewu za chia. Zomwe zimadziwikanso kuti linseeds, nthawi zambiri zimakhala zofiirira kapena zagolide, zitha kugulidwa kwathunthu kapena pansi ndipo zimaganiziridwa kuti zimachokera ku Middle East.

Mbeu za Chia zimakoma kwambiri, pomwe mbewu za fulakesi zimakhala ndi zonunkhira pang'ono. Komabe, mbewu zonsezi zimaphatikizidwa mosavuta m'mbale zosiyanasiyana.

Chidule: Chia ndi fulakesi zonse ndi mitundu ya mbewu. Mbeu za Chia ndizocheperako ndipo zimakonda kulawa, pomwe mbewu za fulakesi ndizokulirapo ndipo zimakhala zokoma.

Kuyerekeza Kwazakudya

Mbeu zonse za chia ndi fulakesi zimakhala ndi michere yambiri.

Gome ili likuyerekeza ziwirizi, ndikulemba kuchuluka kwa michere yayikulu pagawo limodzi (28-gramu), kapena supuni 3 (4, 5,).

	Mbeu za fulakesi	Mbewu za Chia
Ma calories	150	137
Ma carbs	8 magalamu	12 magalamu
CHIKWANGWANI	8 magalamu	Magalamu 11
Mapuloteni	5 magalamu	4 magalamu
Mafuta	12 magalamu	9 magalamu
Omega-3 mafuta acids	6,400 mg	4,900 mg
Omega-6 mafuta acids	1,700 mg	1,600 mg
Manganese	35% ya RDI	30% ya RDI
Thiamine	31% ya RDI	11% ya RDI
Mankhwala enaake a	27% ya RDI	30% ya RDI
Phosphorus	18% ya RDI	27% ya RDI
Mkuwa	17% ya RDI	3% ya RDI
Selenium	10% ya RDI	22% ya RDI
Chitsulo	9% ya RDI	12% ya RDI
Nthaka	8% ya RDI	7% ya RDI
Calcium	7% ya RDI	18% ya RDI
Potaziyamu	7% ya RDI	1% ya RDI

Monga mukuwonera, nthanga zonsezi zimakhala ndi mafuta ambiri omega-3, ngakhale mbewu za fulakesi zili ndi mphamvu pang'ono pokhudzana ndi michere iwiriyi.

Mbeu za fulakesi zilinso ndi manganese, mkuwa ndi potaziyamu wochulukirapo.

Mbeu za Chia zimakhala ndi ma calorie ocheperako komanso zida zambiri. Amakhalanso ndi 1.5-2 yowonjezera mchere wolimbitsa calcium ndi phosphorous, komanso chitsulo pang'ono.

Chidule: Mbeu ziwirizi ndizopatsa thanzi kwambiri. Ngati mukufuna omega-3s ambiri, sankhani mbewu za fulakesi. Ngati mukufunafuna mchere wochulukirapo komanso wolimbitsa mafupa, sankhani mbewu za chia.

Onsewa Atha Kuchepetsa Matenda a Mtima

Mbeu zonse za chia ndi fulakesi zili ndi alpha-linolenic acid (ALA) yambiri, mtundu wamafuta omega-3 wamafuta.

ALA imawerengedwa kuti ndi yofunika chifukwa ndi mtundu wamafuta womwe thupi lanu silingatulutse. Izi zikutanthauza kuti mutha kungopeza pazakudya zanu zokha.

Chosangalatsa ndichakuti, kafukufuku wambiri adalumikiza ALA ndi chiopsezo chochepa cha matenda amtima ().

Mwachitsanzo, kuwunika kwakukulu kwa kafukufuku 27 kunawonetsa kuti kuchuluka kwa ma ALA atha kulumikizidwa ndi chiopsezo chochepa cha 14% chodwala matenda amtima ().

Kafukufuku wina wa anthu 3,638 ku Costa Rica adanenanso kuti omwe amamwa kwambiri ALA nawonso ali ndi chiopsezo chotsika ndi 39% cha matenda amtima poyerekeza ndi omwe amadya pang'ono.

Malinga ndi ofufuzawo, chiwopsezo chotsika kwambiri cha matenda amtima chidawoneka pakudya pafupifupi 1.8 magalamu a ALA patsiku ().

Kafukufuku wowunikanso awonanso phindu la nthonje kapena chia pa kuthamanga kwa magazi ndi kuchuluka kwama cholesterol, zifukwa ziwiri zomwe zimayambitsa matenda amtima.

Kudya mozungulira 1 ounce (35 magalamu) a mbewu za chia ndi ufa wa chia patsiku kumatha kutsitsa kuthamanga kwa magazi ndi 3-6 mm Hg mwa anthu omwe ali ndi matenda ashuga, komanso mpaka 11 mm Hg kwa omwe ali ndi kuthamanga kwa magazi (,).

Momwemonso, kudya mozungulira 1 ounce (pafupifupi 30 magalamu) a mbewu za fulakesi patsiku kungathandize kuchepetsa kuthamanga kwa magazi ndi 7-10 mm Hg mwa anthu onse, komanso mpaka 15 mm Hg mwa omwe ali ndi vuto la kuthamanga kwa magazi ().

Kafukufuku wina wasonyeza kuti zakudya zopangira mbewu za fulakesi zimachepetsa "cholesterol" choipa "LDL" mpaka 18%, komanso milingo ya triglyceride mpaka 11% (, 14).

Kafukufuku ochepa chabe ndi omwe adawunika momwe mbewu za chia zimakhudzira mafuta m'magazi, omwe ambiri mwa iwo alephera kupereka zabwino zilizonse zotsitsa cholesterol (,,).

Izi zati, mbewu za chia zimakhala ndi ALA yocheperako poyerekeza ndi mbewu za fulakesi, chifukwa chake atha kuyembekezeranso kukhala ndi zoteteza pamtima. Chifukwa chake, maphunziro ena angafunike kungotsimikizira izi.

Ndikoyenera kudziwa kuti, chifukwa cha kuchuluka kwawo kwa omega-3, fulakesi ndi chia zitha kukhala ndi zotsatira zoyipa zamagazi. Anthu omwe amadyetsa magazi amayenera kukaonana ndi madotolo asanawonjezere mbeu zochuluka pazakudya zawo (,,).

Chidule: Chia ndi fulakesi onse akuwoneka kuti ali ndi phindu lochepetsera kuthamanga kwa magazi. Amathanso kukhala ndi zotsitsa za cholesterol, ngakhale maphunziro owonjezera pa mbewu za chia amafunikira.

Onse Athandiza Kuchepetsa Magazi Atsuko

Mbeu ziwiri za fulakesi ndi za chia zimakhala ndi michere yambiri, yomwe imalumikizidwa ndi chiopsezo chochepa chokhala ndi matenda ashuga amtundu wa 2 (21,,).

CHIKWANGWANI chimathandiza kupewa matenda ashuga amtundu wa 2 pochepetsa momwe ma carbs amathamangidwira msanga komanso momwe shuga imalowerera mwazi. Izi zimabweretsa kuwonjezeka pang'onopang'ono kwa shuga m'magazi mukatha kudya ().

Mwanjira ina, CHIKWANGWANI chimathandizira kupewa spikes zamagazi. Izi zimakhazikika m'magazi a shuga ndikuteteza ku matenda ashuga amtundu wa 2. M'malo mwake, kafukufuku wowerengeka walumikizitsa kudya mbewu za fulakesi ndi chia pafupipafupi poteteza.

Mwachitsanzo, kafukufuku mwa anthu omwe ali ndi matenda a shuga amtundu wa 2 akuti kutenga supuni 1-2 za ufa wothira tsiku lililonse kumatha kuchepetsa kusala kwa magazi ndi 8-20%. Izi zimawoneka patadutsa miyezi iwiri kapena iwiri (, 26).

Momwemonso, kafukufuku wazinyama akuwonetsa kuti mbewu za chia zitha kuthandiza kukhazikika m'magazi a shuga ndikuchepetsa kuchepa kwa insulin, zonsezi zomwe zingathandize kuchepetsa chiopsezo chokhala ndi matenda a shuga amtundu wa 2 (,,,).

Kafukufuku waanthu apezanso kuti kudya buledi wopangidwa ndi nthanga za chia kumatha kubweretsa tinthu tating'onoting'ono ta shuga wamagazi kuposa kudya buledi wachikhalidwe (,).

Kudya mbewu za Chia kudalinso kothandiza kuposa chimanga cha tirigu, chakudya china chopatsa mphamvu, pochepetsa hemoglobin A1C - chikhomo cha kuwongolera shuga m'magazi ().

Chidule: Kudya mbewu ya fulakesi kapena ya chia tsiku lililonse kumawoneka kuti kumathandizira kutsitsa shuga.

Mbewu za Fakisi Zitha Kukhala Zothandiza Kwambiri Pochepetsa Kuopsa Kwa Khansa Zina

Mbeu zonse za chia ndi fulakesi zitha kukutetezani ku khansa m'njira zingapo.

Poyamba, onse ali ndi fiber, michere yomwe imalumikizidwa ndi chiopsezo chochepa cha mitundu ina ya khansa ().

CHIKWANGWANI chosasungunuka, chomwe chimadziwika kwambiri mu mbewu za chia ndi fulakesi, chitha kulumikizidwa ndi mwayi wocheperako khansa ya m'matumbo kapena m'mawere (21,,,).

Mbeu ziwirizi zilinso ndi ma antioxidants, omwe amathandiza thupi kuti lichepetse kuchuluka kwake kwaulere. Ma radicals aulere ndi mamolekyulu owononga ma cell omwe angapangitse ukalamba ndi matenda monga khansa (, 37,).

Komabe, zikafika pamagulu a antioxidant, nthanga za fulakesi zimatha kukhala patsogolo. Ndi chifukwa chakuti amakhala ndi ma lignans opitilira 15, mtundu wina wa khansa yolimbana ndi antioxidant, poyerekeza ndi mbewu za chia (39).

Pachifukwa ichi, nthanga za fulakesi zitha kugwira ntchito pang'ono kuposa mbewu za chia popewa khansa kuti isakule.

Kafukufuku wowunika wowerengeka amathandizira lingaliro lakuti kudya mbewu za fulakesi pafupipafupi kumachepetsa chiopsezo chokhala ndi khansa ina.

Mwachitsanzo, kuwunika kwina kunapeza kulumikizana pakati pa ma antioxidants omwe amapezeka mumbeu ya fulakesi ndi chiopsezo chochepa cha khansa ya m'mawere, makamaka azimayi omwe atha msinkhu (2).

Kuphatikiza apo, kafukufuku wina mwa azimayi opitilira 6,000 adati kudya mbewu za fulakesi nthawi zonse kumawoneka kuti kumachepetsa chiopsezo chokhala ndi khansa ya m'mawere mpaka 18% ().

Kafukufuku wocheperako mwa amuna adawona kuti omwe amapatsidwa pafupifupi gramu 30 ya mbewu ya fulakesi tsiku lililonse, monga gawo la zakudya zopanda mafuta ambiri, anali ndi zilembo zochepa za khansa ya prostate. Izi zitha kutanthauza kuchepa kwa khansa ya prostate ().

Kafukufuku wowerengeka adawonapo zotsatira za mbewu za chia pachiwopsezo cha khansa. Chifukwa cha kuchepa kwa antioxidant, nthanga za chia zimatha kukhala zosagwira kwenikweni kuposa fulakesi popewa khansa.

Komabe, maphunziro ena amafunikira asanapange mayankho olimba.

Chidule: Mbeu zonse ziwiri za chia ndi fulakesi ndizomwe zimayambitsa ulusi, zomwe zimachepetsa ma khansa ena. Komabe, mbewu za fulakesi zili ndi milingo yayikulu kwambiri yolimbana ndi ma antioxidants, yomwe imawapatsa mphamvu pang'ono.

Mbeu Zamasamba Zitha Kugwira Ntchito Pochepetsa Njala ndi Njala

Mbeu za Chia ndi mbewu za fulakesi ndizinthu zonse zabwino zopangira ulusi, zomwe zingathandize kuchepetsa njala ndi zolakalaka (,).

Komabe, ali ndi mitundu ingapo yamafuta osungunuka, mtundu womwe umathandiza kwambiri kuchepetsa njala komanso kuwongolera kudya.

CHIKWANGWANI chosungunuka chimakhala chokhazikika mukasakanizidwa ndi madzi, kumachepetsa chimbudzi ndikuwonjezera kukhutira.

Mitundu imeneyi imadziwikanso kuti imayambitsa mahomoni omwe amathandizira kuchepetsa njala, zomwe zingachepetse kudya (,).

Mpaka 40% ya ulusi wochokera ku fulakesi sungunuka. Mosiyana ndi izi, 5% yokha ya fiber yonse mu chia imasungunuka. Pachifukwa ichi, nthanga za fulakesi zitha kuthandizira pang'ono kuchepetsa njala ndi njala kuposa mbewu za chia (21,).

Kafukufuku wina, omwe adatenga nawo gawo adamwa chakumwa chomwe chimakhala ndi zotumphukira zosungunuka zomwe zimapezeka pafupifupi 1 magalamu (28 magalamu) a mbewu za fulakesi zanenetsa kuti akumva njala komanso chidwi chambiri kuposa omwe amamwa (1).

Kwina, amuna omwe amapatsidwa chakudya chokhala ndi mbewu ya fulakesi akuti amakhala osangalala komanso osowa njala kuposa omwe sanapatsidwe mbewu za fulakesi ().

Phunziro limodzi lokha lingapezeke pazokwanira za mbewu za chia.

Ochita kafukufuku adapatsa ophunzira mkate wokhala ndi mbewu zosiyanasiyana za chia. Mkate wokhala ndi mbewu zambiri za chia umachepetsa njala 1.5-2 mwachangu kuposa omwe ali ndi ocheperako ().

Ponseponse, mbewu za fulakesi ndi mbewu za chia zimawoneka kuti zimachepetsa njala ndi njala. Komabe, chifukwa cha zinthu zambiri zosungunuka, mbewu za fulakesi zitha kukhala zothandiza pang'ono kutero.

Komabe, maphunziro owonjezera omwe akuyerekezedwa ndi awiriwa amafunikira.

Chidule: Mbeu ya fulakesi imakhala ndi zinthu zambiri zosungunuka kuposa mbewu za chia, zomwe zitha kuzipangitsa kuti zizigwira ntchito pochepetsa njala ndi njala. Komabe, maphunziro ena amafunikira.

Zonsezi Zilimbikitsani Kudya

Kukula ndi ntchito yofunika yomwe thupi lanu limagwira tsiku lililonse, kukuthandizani kuti mugwetse zakudya zomwe mumadya ndikumwa zakudya zawo.

Kusagaya bwino chakudya kumatha kupangitsa kuti thupi lanu likhale lovuta kupeza zakudya zonse zofunikira, ndipo kumatha kubweretsa zovuta zina.

Kudzimbidwa ndi kutsekula m'mimba ndi zina mwazomwe zimafala kwambiri chifukwa chimbudzi sichimagwira bwino ntchito, ndipo zimakhudza anthu 27% (,).

Chifukwa cha kuchuluka kwake kwa ulusi, nthomba ndi nthanga zingathandize kuthetsa kudzimbidwa ndi kutsegula m'mimba ().

Monga tanenera kale, pali mitundu iwiri ya fiber: sungunuka komanso sungasungunuke.

• CHIKWANGWANI sungunuka: Amasungunuka m'madzi, ndikupanga gel osungunuka m'matumbo. Ikhoza kuchepetsa kuchepa kwa chakudya, kulimbikitsa malingaliro okhutira ().
• CHIKWANGWANI insoluble: Samasungunuka m'madzi ndipo imadutsa m'matumbo osasintha kwambiri. CHIKWANGWANI chamtunduwu chimakulitsa zochulukirapo m'manyumba anu ndipo chitha kufulumizitsa chakudya kudzera m'matumbo anu ().

Amapezeka m'mitundu yonse ya chia ndi fulakesi, ma fiber osasungunuka amathandizira kuwonjezera chopondapo, ndipo amakhala ngati mankhwala ofewetsa tuvi tolimba, amachepetsa kudzimbidwa ().

Kumbali inayi, zinthu zopangira gel osungunuka, zomwe zimapezeka kwambiri mu nthangala za fulakesi, zitha kuthandizira zinyalala zam'magazi kulumikizana, kuchepetsa kutsegula m'mimba ().

Chidule: Mbeu ziwiri za fulakesi ndi za chia zimakhala ndi zotsekemera zosasungunuka, zomwe zimathandiza kuchepetsa kudzimbidwa. Mbeu ya fulakesi imakhala ndi zinthu zambiri zosungunuka, zomwe zingathandize kuchepetsa kutsegula m'mimba.

Momwe Mungadye Mbewu za Chia ndi fulakesi

Mbeu ziwiri za fulakesi ndi za chia ndizosinthasintha modabwitsa komanso ndizosavuta kuzifikitsa pazakudya zanu. Zonsezi zimakonda kunyoza, kotero mutha kuwonjezeranso pafupifupi chilichonse.

Amatha kukonkhedwa pamwamba pa yogati kapena kuphatikizidwa ndi smoothies, phala kapena zinthu zophika. Zonsezi zitha kugwiritsidwanso ntchito kuthira msuzi kapena ngati cholowa m'malo mwa dzira m'maphikidwe ambiri.

Ponena za kuchuluka kwa zakudya, zabwino zambiri zomwe zatchulidwa pamwambapa zidawonedwa ndi supuni 1-2 (magalamu 10-20) a mbewu patsiku.

Tiyenera kudziwa kuti, ngakhale onse atha kudyedwa kwathunthu, pali zabwino zowadyera.

Mbeu zonse za fulakesi zimatha kupyola m'matumbo osalumidwa, chifukwa chipolopolo chawo chakunja chimavuta kuti matumbo agwe. Kudya nthaka kungathandize kuwonjezera kuyamwa kwa michere yomwe ili nayo.

Mbeu za Chia nthawi zambiri zimadya kwathunthu. Komabe, kafukufuku watsopano akuwonetsa kuti michere yomwe ali nayo itha kutengeredwa bwino mbee za chia zikagwetsedwa ().

Chifukwa cha kuchuluka kwawo kwamafuta, mbewu zonse ziwiri ziyenera kusungidwa mufiriji kapena mufiriji kuti zisawonongeke. Pachifukwa ichi, onetsetsani kuti muwagwiritse ntchito mwachangu.

Chidule: Mbeu zonse za chia ndi fulakesi ndizosunthika modabwitsa komanso ndizosavuta kuwonjezera pazakudya zambiri. Zonsezi ziyenera kugwiritsidwa ntchito pothandiza kwambiri.

Mfundo Yofunika Kwambiri

Chia ndi mbewu za fulakesi zonse zimakhala zopatsa thanzi. Zonsezi zimaperekanso zabwino zofananira pa thanzi la mtima, kuchuluka kwa shuga wamagazi ndi chimbudzi.

Komabe, mbewu za fulakesi zimawoneka kuti zili ndi mwayi pang'ono, makamaka zikafika pochepetsa njala ndi njala, komanso kuchepetsa chiopsezo cha khansa zina.

Kuphatikiza apo, nthawi zambiri amakhala otsika mtengo.

Komabe, pamapeto pake, kusiyana pakati pa mbewu ziwirizi kumakhala kochepa. Kaya mbewu za fulakesi kapena mbewu za chia zitha kukhala zowonjezerapo zakudya zanu.