Ungayisebenzisa kanjani i-chia ukunciphisa isisindo (ngezindlela zokupheka)

-Delile

• Kungani i-chia iba mncane
• Amafutha we-Chia kuma-capsules
• Ukupheka nge-chia
• 1. Ikhekhe nge chia
• 2. Ipancake nge chia
• 3. I-Chia smoothie enophayinaphu

I-Chia ingasetshenziswa kunqubo yokwehlisa isisindo ngoba inyusa umuzwa wokusutha, ithuthukise ukuhamba kwamathumbu futhi inciphise ukumuncwa kwamafutha emathunjini.

Ukuthola imiphumela oyifunayo, kunconywa ukuthi ufake isipuni esingu-1 se-chia engilazini yamanzi, ushiye cishe imizuzu eyi-15 uphuze cishe imizuzu engama-20 ngaphambi kwesidlo sasemini noma sedina. Ukunambitha le ngxube, ungakhama uhhafu kalamula bese ufaka ama-ice cubes kule ngxube ukunambitheka, bese uyisebenzisa njengamanzi anambitheka.

Lo mkhuba, ohlotshaniswa nenqubo yemisebenzi yomzimba kanye nokufundiswa kabusha okunempilo okunomsoco, kunciphisa isikhathi esisithathayo sokwehlisa isisindo, ngaphezu kokunciphisa amathuba okuba nesisindo futhi.

Kungani i-chia iba mncane

I-Chia ingakusiza ulahlekelwe isisindo ngenxa yobukhona bezakhamzimba ezilawula indlala futhi zilethe izinzuzo emzimbeni, njenge:

• Izintambo: lawula ukuhamba kwamathumbu, wandise umuzwa wokusutha futhi wehlise ukumuncwa kwamafutha emathunjini;
• Amaprotheni: yenza indlala ithathe isikhathi eside ukubuya futhi igcine isisindo esinciphile;
• Omega 3: ukunciphisa amazinga e-cholesterol egazini, ukusiza ngokulawulwa kwe-testosterone nokuthuthukisa imizwa.

Ukuze umthelela omncane we-chia usetshenziswe kangcono, kubalulekile ukusebenzisa okungenani amalitha amabili wamanzi ngosuku, ngoba amanzi ahlangene nembewu azokwandisa umuzwa wokusutha futhi athuthukise ukuhamba kwamathumbu, okuyizinto ezibalulekile inqubo yokuncipha.

Ngaphezu kokwehlisa isisindo, le mbewu ibuye ithuthukise impilo yenhliziyo, ilawule isifo sikashukela futhi iqinise amasosha omzimba. Bona ezinye izinzuzo ze-6 zezempilo ze-chia.

Amafutha we-Chia kuma-capsules

Ngaphezu kwembewu entsha, kungenzeka futhi ukusebenzisa uwoyela we-chia kuma-capsule ukusheshisa ukwehla kwesisindo nokusiza ukukhulisa imizwa. Ukuze wenze lokhu, kufanele udle amaphilisi ayi-1 kuya kwayi-2 kawoyela ngaphambi kwesidlo sasemini nesasebusuku, ngoba umphumela wawo ufana nowe-chia entsha. Bheka izinzuzo zamafutha we-chia nokuthi angasetshenziswa kanjani.

Kodwa-ke, ukusetshenziswa kwe-chia kuma-capsule kufanele kwenziwe kuphela yizingane nabesifazane abakhulelwe noma abancelisayo ngaphansi kokuqondiswa udokotela noma isazi sokudla.

Ukupheka nge-chia

I-Chia iyimbewu eguquguqukayo, engasetshenziswa kokubili ekuphekeni okumnandi nokunambitheka njengesithako esiyinhloko, kepha futhi ukwengeza ukuthungwa kwezinye izindlela zokupheka, ngoba ayonakalisi ukunambitheka kwasekuqaleni futhi inyusa inani lokudla okunempilo kwesitsha.

1. Ikhekhe nge chia

Le iresiphi yekhekhe eliphelele nge-chia isiza ukulawula amathumbu okugwema igesi nokuqunjelwa, ngoba iyakhuphula futhi ithambisa ikhekhe le-fecal, ilawula ukuhamba kwamathumbu.

Izithako:

• 340 g wamakhasi e-carob;
• 115 g imajarini;
• 1 inkomishi kashukela onsundu;
• 1 inkomishi kafulawa kakolweni ophelele;
• ½ indebe ye-chia;
• Amaqanda ama-4;
• 1/4 indebe ye-cocoa powder;
• 2 amathisipuni we-vanilla akhiphe;
• ½ isipuni semvubelo.

Imodi yokulungiselela:

Hlangisa i-ovini iye ku-180 ºC. Ncibilikisa amachips e-carob kubhayela kabili bese ubeka eceleni. Kwesinye isitsha, shaya ushukela ngemargarini bese ufaka amaqanda, i-carob ne-vanilla, uvuselele kahle. Phakamisa i-cocoa powder, ufulawa, i-chia nemvubelo. Ekugcineni, hlanganisa ezinye izithako ubhake imizuzu engama-35 kuye kwengama-40.

Kungenzeka futhi ukwengeza amantongomane, ama-alimondi noma ezinye izithelo ezomisiwe phezulu kwekhekhe, ngaphambi kokukufaka kuhhavini, ukwengeza ukunambitheka nokuthola izinzuzo zalokhu kudla.

2. Ipancake nge chia

Le iresiphi ye-pancake ene-chia iyindlela enhle yokulwa nokuqunjelwa ngenxa yobukhona be-fiber.

Izithako:

• ½ indebe yembewu ye-chia;
• 1 inkomishi kafulawa kakolweni;
• 1 inkomishi kafulawa kakolweni ophelele;
• ½ inkomishi yobisi oluyimpuphu;
• 1 ingcosana kasawoti;
• 3 nezindebe zamanzi ezinengxenye.

Imodi yokulungiselela:

Beka zonke izithako endishini uhlanganise kahle, kuze kube yilapho kuba ukhilimu ofanayo. Ukuwosa epanini lokuthosa elingasetshenziswanga, selivele lifudunyeziwe, akudingekile ukufaka uwoyela.

3. I-Chia smoothie enophayinaphu

Le vithamini ingasetshenziswa njengesidlo sasekuseni noma isidlo sakusihlwa. Ngoba i-omega 3 ekhona ku-chia ingakhuphula isimo, esidingekayo emini kulabo abasezinhlelweni zokwehlisa isisindo.

Izithako:

• 2 wezipuni ze-chia;
• ½ uphayinaphu;
• 400 ml wamanzi eqhwa.

Imodi yokulungiselela:

Hlanganisa zonke izithako ku-blender. Bese ukhonza usabandawe.