Izinzuzo Eziqinisekisiwe Zezempilo eziyi-11 Zembewu YeChia

-Delile

• 1. Imbewu yeChia Iletha Inani Elikhulu Lamanomsoco AnamaKhalori Ambalwa
• 2. Imbewu yeChia Igcwele Ama-antioxidants
• 3. Cishe Wonke AmaCarbs Akuzo AnguFibre
• 4. Imbewu yeChia Iphezulu Kumaphrotheni Wekhwalithi
• 5. Okuqukethwe kweFayibha Ephakeme Namaphrotheni Ezimbewu zeChia Kungakusiza Ukwehlisa Isisindo
• 6. Imbewu yeChia Iphezulu ku-Omega-3 Fatty Acids
• 7. Imbewu yeChia Ingase Yehlise Ingcuphe Yakho Yesifo Senhliziyo
• 8. Ziphezulu Emithanjeni Eminingi Ebalulekile Yamathambo
• 9. Imbewu yeChia Inganciphisa Amazinga Kazhukela Wegazi
• 10. Banganciphisa Ukuvuvukala Okungapheli
• 11. Imbewu yeChia Kulula Ukuyifaka Ekudleni Kwakho
• Okusemqoka
• Uvivinywe Kahle: Amafutha kaMoringa neCastor

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Imbewu ye-Chia iphakathi kokudla okunempilo kakhulu emhlabeni.

Zilayishwe izakhamzimba ezingaba nezinzuzo ezibalulekile emzimbeni nasengqondweni yakho.

Nazi izinzuzo eziyi-11 zezempilo zembewu ye-chia, esekelwa isayensi.

1. Imbewu yeChia Iletha Inani Elikhulu Lamanomsoco AnamaKhalori Ambalwa

Izimbewu zeChia ziyimbewu emnyama emnyama evela esitshalweni USalvia hispanica, okuhlobene neminti.

Imbewu yeChia bekungukudla okubalulekile kuma-Aztec nakumaMeya emuva osukwini.

Babazisa ngokwazi kwabo ukuhlinzeka ngamandla asimeme. Eqinisweni, i- “chia” igama lasendulo lamaMaya elisho “amandla.”

Ngaphandle komlando wabo wasendulo njengesisekelo sokudla, imbewu ye-chia yaziwa njenge-superfood yanamuhla muva nje.

Eminyakeni embalwa edlule, baqhume ukuthandwa futhi manje badliwa ngabantu abazi ngempilo emhlabeni wonke.

Ungakhohliswa ngosayizi - lezi zinhlamvu ezincane zipakisha isibhakela esinamandla sokudla okunempilo.

I-ounce elilodwa (ama-28 amagremu) wokuphakela imbewu ye-chia iqukethe (1):

• Umucu: 11 amagremu.
• Amaprotheni: 4 amagremu.
• Amafutha: 9 amagremu (ama-5 awo angama-omega-3s).
• I-calcium: U-18% we-RDI.
• I-Manganese: 30% we-RDI.
• Magnesium: 30% we-RDI.
• I-Phosphorus: Ama-27% we-RDI.
• Futhi aqukethe inani elifanele le-zinc, uvithamini B3 (niacin), i-potassium, uvithamini B1 (thiamine) novithamini B2.

Lokhu kuhlaba umxhwele ikakhulukazi uma kubhekwa ukuthi lokhu kuyi-ounce elilodwa, elilingana nama-28 amagremu noma cishe izipuni ezimbili. Leli nani elincane linikeza ama-calories ayi-137 kuphela kanye negremu elilodwa le-carbohydrate egayekayo.

Kuyathakazelisa ukuthi uma ukhipha i-fiber - iningi layo elingagcini njengamakholori asetshenziswayo emzimbeni wakho - imbewu ye-chia iqukethe kuphela ama-calories angu-101 nge-ounce (28 gram).

Lokhu kubenza babe ngomunye wemithombo emihle kakhulu yomhlaba yezakhamzimba ezibalulekile ezimbalwa, ikhalori lekhalori.

Ukwenza izinto phezulu, imbewu ye-chia iwukudla okusanhlamvu okuphelele, okuvame ukukhula ngomzimba. Futhi, ayinayo i-GMO futhi ngokwemvelo ayinayo i-gluten.

Isifinyezo Ngaphandle kobukhulu bayo obuncane, imbewu ye-chia ingenye yokudla okunomsoco kakhulu emhlabeni. Zilayishwe i-fiber, amaprotheni, i-omega-3 fatty acids kanye nama-micronutrients ahlukahlukene.

2. Imbewu yeChia Igcwele Ama-antioxidants

Enye indawo lapho imbewu ye-chia ikhanya khona okuqukethwe kwayo okuphezulu kwe-antioxidant (, 3).

Lawa ma-antioxidants avikela amafutha abucayi asembewini ukuthi angabi rancid (4).

Yize kusaphikiswana ngezinzuzo ze-antioxidant supplements, abacwaningi bayavuma ukuthi ukuthola ama-antioxidants ekudleni kungaba nemiphumela emihle yezempilo ().

Okubaluleke kakhulu, ama-antioxidants alwa nokukhiqizwa kwama-radicals amahhala, angalimaza ama-molecule weseli futhi afake isandla ekugugeni nasezifweni ezinjengomdlavuza (,).

Isifinyezo Imbewu ye-Chia iphezulu kuma-antioxidants asiza ukuvikela amafutha abuthakathaka embewini. Futhi banezinzuzo ezahlukahlukene kwezempilo.

3. Cishe Wonke AmaCarbs Akuzo AnguFibre

I-ounce elilodwa (ama-28 amagremu) wembewu ye-chia inama-gramu ayi-12 ama-carbs. Kodwa-ke, i-11 yalawo magremu iyi-fiber, umzimba wakho ongagayeki.

I-fibre ayinyusi ushukela wegazi futhi ayifuni ukuthi ilahlwe i-insulin. Yize ingeyomndeni we-carbohydrate, imiphumela yayo yezempilo yehluke kakhulu kuleyo yama-carbs agayekayo afana nesitashi noshukela.

Okuqukethwe kwe-carb okugayekayo yigremu elilodwa nge-ounce elilodwa (ama-28 amagremu), eliphansi kakhulu. Lokhu kwenza i-chia ukudla okuphansi kwe-carb.

Ngenxa yokuqukethwe kwayo kwe-fiber encibilikayo ephezulu, imbewu ye-chia ingamunca kuze kube izikhathi eziyishumi nambili isisindo sayo emanzini, ifane ne-gel futhi inwebeke esiswini sakho (8).

Ngokwethiyori, lokhu kufanele kukhuphule ukugcwala, ukumunca kancane ukudla kwakho futhi kukusize udle amakhalori ambalwa ngokuzenzakalela.

I-Fibre ibuye yondle amabhaktheriya anobungane emathunjini akho, okubalulekile - ukugcina amathumbu akho ondle kahle kubaluleke kakhulu empilweni ().

Imbewu yeChia ingu-40% wefayibha ngesisindo, okwenza ibe ngomunye wemithombo engcono kakhulu yefayibha emhlabeni.

Isifinyezo Cishe wonke ama-carbohydrate embewini ye-chia yi-fiber. Lokhu kubanikeza amandla okumunca isisindo emanzini ngokuphindwe izikhathi eziyi-10-12. I-Fiber nayo inemiphumela ehlukahlukene ezuzisayo kwezempilo.

4. Imbewu yeChia Iphezulu Kumaphrotheni Wekhwalithi

Imbewu ye-Chia iqukethe inani elifanele lamaprotheni.

Ngesisindo, cishe amaprotheni ayi-14%, aphakeme kakhulu uma kuqhathaniswa nezitshalo eziningi.

Futhi banokulinganisela okuhle kwama-amino acid abalulekile, ngakho-ke umzimba wakho kufanele ukwazi ukusebenzisa okuqukethwe kwawo kwamaprotheni (,).

Amaprotheni anezinzuzo ezahlukahlukene zezempilo futhi kude kakhulu isisindo sokulahleka kwesisindo okunempilo.

Ukudla okuphezulu kwamaprotheni kwehlisa isifiso sokudla futhi kukhonjisiwe ukuthi kunciphisa imicabango engalawuleki ngokudla ngo-60% kanye nesifiso sokudla isikhathi sasebusuku ngo-50% (,).

Imbewu yeChia ingumthombo omuhle kakhulu wamaprotheni - ikakhulukazi kubantu abadla imikhiqizo yezilwane encane noma abangayidli nhlobo.

Isifinyezo Imbewu ye-Chia inamaphrotheni aphezulu, aphakeme kakhulu kunokudla okuningi kwezitshalo. Amaprotheni yi-macronutrient enobungozi kakhulu yokulahleka kwesisindo futhi angakunciphisa kakhulu ukuthanda nokufisa.

5. Okuqukethwe kweFayibha Ephakeme Namaphrotheni Ezimbewu zeChia Kungakusiza Ukwehlisa Isisindo

Ochwepheshe abaningi bezempilo bakholelwa ukuthi imbewu ye-chia ingasiza ekunciphiseni isisindo.

I-fiber yayo encibilikayo ithatha amanzi amaningi futhi iyanda esiswini sakho, okufanele ikhulise ukugcwala futhi inciphise ukumuncwa kokudla (14).

Ucwaningo oluningi luye lwahlola i-fiber glucomannan encibilikayo, esebenza ngendlela efanayo, ekhombisa ukuthi ingaholela ekwehliseni isisindo (,).

Futhi, iphrotheni embewini ye-chia ingasiza ekwehliseni isifiso sokudla nokudla.

Eqinisweni, olunye ucwaningo luthole ukuthi ukudla imbewu ye-chia ngesidlo sasekuseni kukhuphule ukusutha futhi kunciphise nokudla esikhathini esifushane ().

Kodwa-ke, izifundo ezihlola ukusebenza kwembewu ye-chia yokwehlisa isisindo zinikeze imiphumela edumazayo.

Ocwaningweni kubantu abangama-90 abakhuluphele ngokweqile, ama-gramu angama-50 embewu ye-chia ngosuku amasonto ayi-12 awazange abe nomthelela esisindweni somzimba noma ezimaki zempilo (18).

Kwesinye isifundo samasonto ayishumi kwabesifazane abangama-62, imbewu ye-chia ayibanga nomthelela esindweni somzimba kepha yenyusa inani lamafutha omega-3 egazini ().

Ngokuphambene nalokho, isifundo sezinyanga eziyi-6 kubantu abakhuluphele abanesifo sikashukela sohlobo 2 ekudleni okuncishisiwe-ikhalori kutholakale ukuthi ukudla imbewu ye-chia nsuku zonke kubangele ukwehla kwesisindo esikhulu kakhulu kune-placebo ().

Yize ukufaka imbewu ye-chia ekudleni kwakho kungenzeki ukuthi kudale ukulahleka kwesisindo ngokwakho, ochwepheshe abaningi bakholelwa ukuthi bangaba ukwengeza okuwusizo ekudleni kokunciphisa umzimba.

Ukudla kwesisindo kungaphezu kokudla okukodwa kuphela. Konke ukudla kubalwa, kanye nezinye izindlela zokuziphatha ezinjengokulala nokuvivinya umzimba.

Uma kuhlanganiswe nokudla kwangempela okususelwa ekudleni kanye nendlela yokuphila enempilo, imbewu ye-chia nakanjani ingasiza ukukhuthaza ukunciphisa umzimba.

Isifinyezo Izimbewu zeChia zinamaprotheni amaningi kanye nefayibha, zombili lezi zikhonjisiwe ukusiza ukwehla kwesisindo. Kodwa-ke, ucwaningo ngezimbewu ze-chia lunikeze imiphumela exubile.

6. Imbewu yeChia Iphezulu ku-Omega-3 Fatty Acids

Njenge-flaxseeds, imbewu ye-chia iphezulu kakhulu ku-omega-3 fatty acids.

Eqinisweni, imbewu ye-chia iqukethe ama-omega-3s amaningi kune-salmon, i-gram yegremu.

Kodwa-ke, kubalulekile ukukhumbula ukuthi ama-omega-3s akuyo ikakhulukazi yi-ALA (alpha-linolenic acid), engeyona inzuzo njengoba ungacabanga.

I-ALA idinga ukuguqulwa ibe amafomu asebenzayo eicosapentaenoic acid (EPA) kanye ne-docosahexaenoic acid (DHA) ngaphambi kokuba umzimba wakho uyisebenzise.

Ngeshwa, abantu abakwazi ukuguqula i-ALA ibe yilawa mafomu asebenzayo.

Ngakho-ke, isitshalo se-omega-3s sithambekele ekubeni ngaphansi kakhulu emithonjeni yezilwane njengamafutha wezinhlanzi ().

Ucwaningo lukhombisile ukuthi imbewu ye-chia - ikakhulukazi uma igayekile - ingakhuphula amazinga egazi e-ALA ne-EPA kepha hhayi i-DHA (,).

Lokhu kungaba yinkinga.

Ngenxa yokuthi abanikezeli noma iyiphi i-DHA, okungamafutha e-omega-3 abaluleke kakhulu, ochwepheshe abaningi babheka imbewu ye-chia njengomthombo wekhwalithi ephansi we-omega-3.

Ukuthola i-DHA umzimba wakho nobuchopho bakho kudinga, noma udle izinhlanzi ezinamafutha njalo noma uthathe uwoyela wezinhlanzi noma - uma uyi-vegan noma imifino - isengezo sezitshalo se-DHA.

Isifinyezo Imbewu ye-Chia iphezulu kakhulu ku-omega-3 fatty acid ALA. Kodwa-ke, abantu abalungile ekuguquleni lokhu kube yi-DHA, i-omega-3 fatty acid ebaluleke kakhulu.

7. Imbewu yeChia Ingase Yehlise Ingcuphe Yakho Yesifo Senhliziyo

Njengoba kunikezwe ukuthi imbewu ye-chia inefayibha ephezulu, amaprotheni kanye ne-omega-3s, ingahle inciphise ubungozi besifo senhliziyo.

Izinzuzo zabo zihloliwe ezifundweni eziningana, kepha imiphumela ibingacaci.

Ucwaningo lwegundane lukhombisile ukuthi imbewu ye-chia ingehlisa izinto ezithile ezinobungozi, kufaka phakathi i-triglycerides, ukuvuvukala, ukumelana ne-insulin kanye namafutha esiswini. Bangaphakamisa futhi "i-cholesterol enhle" ye-HDL (,).

Kodwa-ke, isifundo esisodwa somuntu asibonanga lutho oluthuthukisiwe kuzinto ezinobungozi ().

Izifundo ezimbalwa zikhombisa ukuthi imbewu ye-chia yehlisa kakhulu umfutho wegazi kubantu abane-hypertension, okuyingozi enkulu ebangela isifo senhliziyo (,).

Kukonke, kungenzeka ukuthi imbewu ye-chia ingazuzisa impilo yenhliziyo, kepha mhlampe ngeke ibe nomthelela omkhulu ngaphandle kokuthi kuhambisane nezinye izinguquko zokuphila nezinguquko kwezokudla.

Isifinyezo Izifundo ngemiphumela yezimbewu ze-chia ezintweni ezinobungozi besifo senhliziyo aziqondakali. Ezinye izifundo ziphakamisa izinzuzo, ezinye azenzi njalo.

8. Ziphezulu Emithanjeni Eminingi Ebalulekile Yamathambo

Imbewu ye-Chia iphezulu kwizakhamzimba eziningana ezibalulekile empilweni yethambo.

Lokhu kufaka phakathi i-calcium, i-phosphorus, i-magnesium namaprotheni.

Okuqukethwe kwe-calcium kuhlaba umxhwele ikakhulukazi - i-18% ye-RDI nge-ounce elilodwa (ama-28 amagremu).

I-Gram yegremu, lokhu kuphakeme kunemikhiqizo eminingi yobisi. Ngenxa yalokhu, imbewu ye-chia ingathathwa njengomthombo omuhle kakhulu we-calcium kubantu abangadli ubisi.

Kodwa-ke, imbewu ye-chia nayo iqukethe i-phytic acid, eyehlisa ukumuncwa kwe-calcium ngezinga elithile.

Isifinyezo Imbewu ye-Chia iphakeme nge-calcium, i-magnesium, i-phosphorus kanye namaprotheni. Zonke lezi zakhi zomzimba zibalulekile empilweni yethambo.

9. Imbewu yeChia Inganciphisa Amazinga Kazhukela Wegazi

Izinga likashukela egazini elisheshayo liyisifo esijwayelekile sohlobo lwesifo sikashukela esingalashwa.

Amazinga kashukela asezingeni eliphakeme ahambisana nengozi eyandayo yezifo ezingamahlalakhona eziningana, kufaka phakathi isifo senhliziyo ().

Kodwa ama-spikes wesikhashana emazingeni kashukela egazini ngemuva kokudla nawo angaba nemiphumela emibi yezempilo lapho ephakeme ngokweqile njalo ().

Izifundo zezilwane zithole ukuthi imbewu ye-chia ingathuthukisa ukuzwela kwe-insulin nokulawulwa kukashukela egazini, kuqinise amazinga kashukela egazini ngemuva kokudla (,,).

Izifundo ezimbalwa zabantu zisekela lokhu ngokukhombisa ukuthi ukudla isinkwa esiqukethe imbewu ye-chia kwehlisa ukukhuphuka kwangemva kokudla kushukela wegazi kuqhathaniswa nesinkwa esingafaki noma iyiphi i-chia (,).

Isifinyezo Ucwaningo lukhombisa ukuthi imbewu ye-chia ingehlisa ukwehla kukashukela egazini ngemuva kokudla okunama-carb amaningi, okungenzeka kuzuzise abantu abanesifo sikashukela sohlobo lwe-2.

10. Banganciphisa Ukuvuvukala Okungapheli

Ukuvuvukala kuyimpendulo ejwayelekile yomzimba wakho ekuthelelekeni noma ekulimaleni. Isikhumba esibomvu nokuvuvukala yisibonelo esijwayelekile.

Yize ukuvuvukala kusiza umzimba wakho ukuba welaphe futhi ulwe namagciwane, amagciwane kanye nezinye izinto ezithathelwanayo, kwesinye isikhathi kungadala ingozi.

Lokhu kusebenza ikakhulukazi ekuvukeleni okungapheli, okuhambisana nengozi eyengeziwe yesifo senhliziyo nomdlavuza.

Ukuvuvukala okungapheli kaningi akunazimpawu ezibonakalayo, kepha kungahlolwa ngokulinganisa izimpawu zokuvuvukala egazini lakho.

Izindlela ezehlukene zokuphila ezingenampilo zandisa ubungozi bokuvuvukala okungapheli, kufaka phakathi ukubhema, ukungazivocavoci umzimba noma ukungadli kahle.

Ngakolunye uhlangothi, ukudla okuthile okunempilo kunganciphisa amazinga egazi omaka bokuvuvukala.

Isifundo esisodwa sezinyanga ezi-3 kubantu abangama-20 abanesifo sikashukela sikhombisile ukuthi ukudla ama-37 amagremu wembewu ye-chia nsuku zonke kunciphise umaka wokuvuvukala hs-CRP ngama-40%. Ngokuphambene nalokho, labo abathole i-bran bran abazange bathole inzuzo ebalulekile ().

Olunye ucwaningo ngezimbewu ze-chia luhlulekile ukuthola noma yimiphi imiphumela ebalulekile kuzimpawu zokuvuvukala ().

Isifinyezo Ubufakazi obunqunyelwe busikisela ukuthi ukudla imbewu ye-chia kunganciphisa umaka wokuvuvukala owaziwa nge-hs-CRP. Kodwa-ke, izinzuzo zezempilo aziqinisekile futhi kudingeka izifundo eziningi.

11. Imbewu yeChia Kulula Ukuyifaka Ekudleni Kwakho

Imbewu ye-Chia kulula kakhulu ukuyifaka ekudleni kwakho.

Izimbewu ngokwazo zinambitha kunalokho ziyisicefe, ngakho-ke ungazengeza entweni enhle kakhulu.

Azidingi nokuthi zigaywe njengembewu yefilakisi, okwenza kube lula ukuzilungiselela.

Zingadliwa ziluhlaza, zifakwe ujusi, zengezwe kuphalishi, uphudingi, ama-smoothies noma zengezwe ezintweni ezibhakiwe.

Ungaphinda uwafafaze ngaphezulu kokudla okusanhlamvu, iyogathi, imifino noma ilayisi.

Ngenxa yekhono labo lokumunca amanzi namanoni, zingasetshenziselwa ukushisa usoso nanjengezindawo zamaqanda ezingxenyeni zokupheka.

Zingahlanganiswa namanzi ziphendulwe ijeli.

Ukungeza imbewu ye-chia kuzindlela zokupheka kuzothuthukisa kakhulu inani labo lokudla okunempilo.

Uma ufuna ukuthenga imbewu ye-chia, kunokukhethwa okuhle kakhulu e-Amazon ngezinkulungwane zezibuyekezo zamakhasimende.

Zibukeka futhi zibekezeleleka kahle, kepha uma ungakujwayele ukudla ifayibha eningi, khona-ke kukhona amathuba okuba nemiphumela emibi yokugaya ukudla uma udla kakhulu ngesikhathi.

Isincomo esivamile somthamo ngamagremu angama-20 (cishe izipuni eziyi-1.5) zembewu ye-chia, kabili ngosuku.

Isifinyezo Imbewu ye-Chia kulula ukuyilungisa futhi ivame ukungezwa kuphalishi noma kuma-smoothies.

Okusemqoka

Izimbewu zeChia azicebile nje kuphela ngezakhamzimba, ama-omega-3 fat, ama-antioxidants kanye ne-fiber kepha futhi kulula ukuzilungiselela. Abantu bavame ukubangezela ephalishini labo noma kuma-smoothies.

Ucwaningo lukhombisa ukuthi banezinzuzo ezahlukahlukene zezempilo, kusuka ekunciphiseni isisindo kuye ekunciphiseni ukuvuvukala.

Uma ungazidli izimbewu ze-chia, kufanele nakanjani ucabangele ukuzengeza ekudleni kwakho. Ziphakathi kokudla okumbalwa kokudla okufanelwe isihloko.

Uvivinywe Kahle: Amafutha kaMoringa neCastor