Amathrendi okudla okunempilo - imbewu ye-chia

Imbewu ye-Chia yimbewu encane, ensundu, emnyama noma emhlophe. Cishe zincane njengembewu ye-poppy. Bavela esitshalweni emndenini we-mint. Imbewu ye-Chia iletha izakhi zomzimba eziningana ezibalulekile kuma-calories ambalwa kanye nephakeji elincane.

Ungayidla le mbewu enambitheka ngamantongomane ngezindlela eziningi.

KUNGANI ZIHLE KUWE

Imbewu ye-Chia icebile ku-fiber, amafutha anempilo, nama-antioxidants asiza ukuvimbela ukulimala kweseli.

Imbewu ye-Chia ingumthombo omuhle we-fiber engafakwanga. Imbewu ikhula kancane futhi yakha ijeli lapho ihlangana namanzi. Le jeli ingeza ngobuningi esitokisini sakho, esigcina ukuhamba kwamathumbu njalo futhi kusiza ukuvimbela ukuqunjelwa. Inqwaba engeziwe ingakusiza uzizwe ugcwele ngakho-ke udla kancane.

Isipuni esisodwa (15 milliliters, mL) wembewu ye-chia izokunikeza u-19% wefayibha yakho enconyiwe yansuku zonke.

Imbewu ye-Chia icebile nakuma-acid abalulekile, i-omega-3 ne-omega-6. Ama-fatty acids abalulekile yizinto ezinamafutha umzimba wakho okudingeka usebenze. Azenziwe emzimbeni, futhi kufanele uzithole ekudleni.

Amafutha embewini ye-chia aqukethe inani eliphakeme lamafutha acid aqhathaniswa namanye amafutha, ngisho nembewu yefilakisi (linseed).

Abaphenyi babheka ukuthi ukudla ama-acid amaningi atholakala embewini ye-chia kungathuthukisa yini umfutho wegazi, impilo yenhliziyo, ushukela wegazi, noma kunikeze ezinye izinzuzo.

BAHLELWA KANJANI

Imbewu ye-Chia ingangezwa noma ifafazwe cishe kunoma yini. Akukho ukulungiselela okudingekayo - ngokungafani nembewu yefilakisi, imbewu ye-chia ayidingi ukuba ibekelwe inzuzo enkulu. Ukwengeza imbewu ye-chia ekudleni kwakho:

• Bangeze emvuthuluka yesinkwa sakho.
• Bafafaze kumasaladi.
• Bangeze kuziphuzo zakho, ama-smoothies, i-yogurt, noma i-oatmeal.
• Bangeze kumasobho, amasaladi, noma izitsha ze-pasta.
• Bangeze kuma-pancake akho, ubhontshisi waseFrance, noma umxube wokubhaka.

Ungagaya futhi imbewu ye-chia ibe unamathisela bese ufaka unamathisela enhlama yakho noma kokunye ukuxuba ngaphambi kokupheka noma ukubhaka.

UKUTHOLA KANJANI IZIMBALI ZECHIA

Imbewu ye-Chia ingathengwa kunoma yisiphi isitolo sokudla sezempilo, noma ku-inthanethi. Izitolo ezinkulu zokudla zingase futhi zithwale imbewu ye-chia endaweni yokudla yemvelo noma ephilayo. Mane uthenge isikhwama sembewu ye-chia, esigayiwe noma esiphelele.

Amathrendi okudla okunempilo - i-sage; Amathrendi okudla okunempilo - i-salvia; Ukudla okulula okunempilo - imbewu yeChia; Ukwehla kwesisindo - imbewu yeChia; Ukudla okunempilo - imbewu yeChia; Ukuphila kahle - imbewu yeChia

Iwebhusayithi ye-Academy of Nutrition and Dietetics. Yini imbewu ye-chia? www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/what-are-chia-seeds. Kubuyekezwe ngoMashi 23, 2018. Kufinyelelwe ngoJulayi 1, 2020.

UVannice G, uRasmussen H. Isikhundla se-akhademi yokudla okunomsoco kanye ne-dietetics: okunamafutha acid okunamafutha kubantu abadala abaphilile. Ukudla kuka-J Acad Nutr. 2014; 114 (1): 136-153. I-PMID: 24342605 pubmed.ncbi.nlm.nih.gov/24342605/.

• Ukudla okunomsoco