Izinzuzo eziyisikhombisa zezempilo ze-chia

-Delile

• 1. Lawula isifo sikashukela
• 2. Thuthukisa impilo yamathumbu
• 3. Siza ukunciphisa isisindo
• 4. Nciphisa ubungozi besifo senhliziyo
• 5. Vimbela ukuguga ngaphambi kwesikhathi
• 6. Lawula i-cholesterol
• 7. Qinisa amathambo
• Izinzuzo zikawoyela we-chia
• Ungayisebenzisa kanjani i-chia
• Imininingwane yezomsoco wembewu yeChia

I-Chia iyimbewu ethathwa njenge-superfood enezinzuzo eziningana zezempilo, okubandakanya ukwenza ngcono ukuhamba kwamathumbu, ukwenza ngcono i-cholesterol nokuncipha kokudla, njengoba icebile ku-fiber namavithamini.

Imbewu ye-Chia inokwakheka kwayo i-omega-3, antioxidants, calcium, amaprotheni, imicu, amavithamini kanye namaminerali, okwenza le mbewu ibe isengezo esihle somsoco, semvelo kanye nokonga.

Izinzuzo eziyinhloko ze-chia zifaka:

1. Lawula isifo sikashukela

Ngenxa yokuqukethwe kwayo kwe-fiber ephezulu, i-chia iyakwazi ukuvimbela ukwanda okusheshayo kwe-glucose yegazi ngokulawula inani likashukela egazini, elihle kakhulu ekulawuleni uhlobo 1 kanye nohlobo lwesifo sikashukela 2. Ngaphezu kwalokho, yehlisa inkomba yokudla kwe-glycemic , ngenxa yemicu, okwenza indlala ingaveli ngokuzumayo.

2. Thuthukisa impilo yamathumbu

Futhi ngenxa yokuqukethwe kwe-fiber, imbewu ye-chia inyusa ukunyakaza kwamathumbu, igweme ukuqunjelwa, kepha ukuze ube nalomphumela kufanele usebenzise imbewu efanelekile, kungenjalo imbewu ingaphazamisa ukusebenza kwamathumbu, ikhulise ubungozi besifo sofuba, ngokwesibonelo.

3. Siza ukunciphisa isisindo

Izimbewu zeChia ziyakwazi ukumunca inani elikhulu lamanzi futhi, ngakho-ke, zakha ijeli ethatha isikhala esiswini, inciphise isifiso sokudla.

Indlela enhle yokusetshenziswa ukwenza om ubusuku obubodwa, okubandakanya ukushiya izithako ezilandelayo embizeni yengilazi: iyogathi yemvelo + isipuni esingu-1 se-chia + 1 isipuni se-oats + 1 isipuni soju. Le nhlanganisela kufanele igcinwe esiqandisini njalo ebusuku futhi ingadliwa ngesidlo sasekuseni.

4. Nciphisa ubungozi besifo senhliziyo

I-Chia inenani elihle le-omega 3 esebenza emzimbeni ngokunciphisa ukuvuvukala, ukulawula amazinga e-cholesterol, ukuvimbela i-atherosclerosis nokuvikela umzimba ezifweni zenhliziyo nemithambo yegazi, kuthuthukisa inkumbulo nesimo.

I-Omega 3 iyisakhi somzimba esibaluleke kakhulu semisebenzi yobuchopho, njengoba u-60% wobuchopho wakhiwa ngamafutha, ikakhulukazi i-Omega 3. Ukutholwa okungenawo amandla kwala mafutha kuhlotshaniswa nokulahleka okukhulu kwenkumbulo kubantu asebekhulile nangamazinga aphezulu emizwa ukucindezeleka nokudangala.

5. Vimbela ukuguga ngaphambi kwesikhathi

Imbewu ye-Chia ine-antioxidants elwa nama-radicals wamahhala, evimbela ukuguga kwamaseli. Ama-antioxidants yizinto ezisiza umzimba ukuthi ubambezele noma uvimbele ukusebenza kwama-radicals mahhala kumaseli, ukuvimbela ukulimala okungapheli okungaholela ekuthuthukiseni izifo ezifana nomdlavuza, i-cataract, izinkinga zenhliziyo, isifo sikashukela kanye ne-Alzheimer's. Noma iParkinson's .

6. Lawula i-cholesterol

I-Chia inenani elifanele le-fiber engancibiliki, okungukuthi, ayincibiliki emanzini, ngakho-ke, uma idliwe ingasiza ekuqedeni amafutha akhona ekudleni, isuswe ngokwemvelo indle.

7. Qinisa amathambo

Lokhu futhi kungumthombo omuhle we-calcium, esiza ukuqinisa amathambo, okukhonjiswa ikakhulukazi esimweni se-osteopenia, i-osteoporosis, noma ngemuva kokuqhekeka, noma ibheda lesikhathi eside.

Izinzuzo zikawoyela we-chia

Uwoyela we-Chia ungatholakala kumaphilisi noma ngohlobo lwamanzi uketshezi, futhi unezinzuzo zezempilo ngoba ucebile ku-omega-3, amafutha amahle omzimba enza imisebenzi efana nokuqinisa amasosha omzimba, ukuthuthukisa inkumbulo nenkumbulo. ukugxila, ukunciphisa ukuvuvukala emzimbeni nokuvikela izifo zenhliziyo, njengokuhlaselwa yinhliziyo.

Ukuze uthole lezi zinzuzo, kufanele uthathe amaphilisi ayi-1 kuya kwangu-2 kawoyela we-chia ngosuku, noma isipuni esingu-1 samafutha ketshezi wemvelo, nawo angangezwa kuzindlela zokupheka ezinempilo zezinkwa, isobho, amakhekhe nezitshulu. Bona okuningi ngamafutha we-Chia imbewu kuma-capsule.

Ungayisebenzisa kanjani i-chia

I-Chia iyimbewu encane eguquguqukayo kakhulu futhi elula ukuyisebenzisa. Ezinye izibonelo yilezi:

• Faka imbewu ye-chia kukhekhe, i-pancake noma ama-biscuit zokupheka;
• Faka imbewu ekudleni okulungele ukudliwa okufana neyogathi, isobho noma isaladi;
• Yenza ubusuku obubodwa, engeza isipuni esingu-1 sembewu ye-chia ku-250 ml wamanzi bese udla imizuzu engama-20 ngaphambi kokudla okuyisisekelo noma kwasekuseni.

I-Chia itholakala ngohlobo lwezinhlamvu, ufulawa noma uwoyela futhi ingangezwa ku-yogurt, okusanhlamvu, amajusi, amakhekhe, amasaladi nezinongo. Ukuthola zonke izinzuzo ze-chia vele udle izipuni ezingaphezu kwezimbili ngosuku.

Imininingwane yezomsoco wembewu yeChia

Ukwakheka kokudla okunempilo kuka-100 g wembewu ye-chia: