Ingabe Ukudla Imbewu YeChia Eningi Kunemiphumela emibi?

-Delile

• Imbewu yeChia Inezinzuzo Eziningi
• Ukudla Imbewu YeChia Eningi Kakhulu Kungadala Izinkinga Zokugaya
• Ukudla Imbewu YeChia Kungaba Ingcuphe Yokuchofoza
• Ezinye Izifundo Zithole ukuthi Ukudla kwe-ALA Kungahlotshaniswa Nomdlavuza weProstate
• Abanye Abantu Bangase Bengezwani Nezimbewu zeChia
• Ukudla Imbewu YeChia Eminingi Kakhulu Kungadala Ukuxhumana Neminye Imithi
• Okusemqoka

Imbewu ye-Chia, etholakala kwifayili ye- USalvia hispanica isitshalo, zinomsoco omuhle futhi kumnandi ukuzidla.

Zisetshenziswa ezinhlobonhlobo zokupheka, kufaka phakathi uphudingi, ama-pancake nama-parfaits.

Imbewu ye-Chia inekhono eliyingqayizivele lokumunca uketshezi futhi ithathe ukungaguquguquki kwe-gelatinous. Ngalesi sizathu, zivame ukusetshenziswa njenge-ejenti yokuqina futhi zingasetshenziswa nokufaka esikhundleni se-vegan amaqanda kwezinye izimpahla ezibhakiwe ().

Ngokungeziwe ezintweni zazo ezi-gelling nezokuqina, imbewu ye-chia yaziwa kahle ngokuhleleka kwayo okunomsoco kanye nezinzuzo ezikhona zezempilo.

Kodwa-ke, ngenkathi imbewu ye-chia ingaba ukwengeza kokudla okunomsoco kwabaningi, ukudla nakho kungadala imiphumela emibi.

Lo mbhalo uhlola imiphumela emibi yokudla imbewu eningi ye-chia.

Imbewu yeChia Inezinzuzo Eziningi

Isizathu esisodwa esikhulu esenza abantu badle imbewu ye-chia yingoba inomsoco kakhulu. Banikela ngenani elifanele le-fiber, amaprotheni, amafutha anempilo kanye nama-micronutrients.

Eqinisweni, i-ounce elilodwa (28 amagremu) wembewu ye-chia inikela ngama-fibre wakho anconyiwe afika ku-42%, ngaphezu kokulinganisa okunamandla kwe-phosphorus, i-magnesium, i-calcium ne-omega-3 fatty acids (2).

Imbewu ye-Chia icebile ngama-antioxidants, okuyizinhlanganisela ezihlinzeka ngokuvikelwa ekucindezelekeni kwe-oxidative futhi zinciphise ubungozi besifo esingamahlalakhona ().

Ngenxa yephrofayili yabo enhle kakhulu yezakhi zomzimba, imbewu ye-chia ihlotshaniswe nezinzuzo eziningi zezempilo.

Kwesinye isifundo, ukudla okubandakanya i-nopal cactus, amaprotheni wesoya, i-oats nembewu ye-chia kwatholakala ukuthi kwehlisa isisindo somzimba, i-triglycerides yegazi nokuvuvukala ().

Ngokwengeziwe, imbewu ye-chia ingenye yemithombo engcono kakhulu esuselwe ezitshalweni yama-omega-3 fatty acids, akhonjiswe ukuthi asiza ukukhulisa i-cholesterol "enhle" ye-HDL, yehlise i-cholesterol "ye-LDL" embi, yehlise i-triglycerides yegazi futhi yehlise ukuvuvukala (,).

Uma idliwe ngokulinganisela, imbewu ye-chia ingazuzisa impilo yakho.

Isifinyezo: Imbewu ye-Chia icebile ku-fiber, amaprotheni, ama-omega-3 fatty acids, ama-antioxidants kanye nama-micronutrients. Zingasiza ukwehla kwesisindo futhi zisize ukunciphisa ukuvuvukala, i-cholesterol egazini kanye ne-triglycerides.

Ukudla Imbewu YeChia Eningi Kakhulu Kungadala Izinkinga Zokugaya

Imbewu ye-Chia ingumthombo omuhle we-fiber, inikezela ngama-gramu ayi-11 we-fiber ku-1-ounce (28-gram) ngayinye ekhonza (2).

I-Fibre ibalulekile empilweni yakho, ikhuthaza ukujwayeleka nokusekela amabhaktheriya alusizo emathunjini akho, phakathi kwezinye izindima ezibalulekile. Kodwa-ke, i-fiber eningi kakhulu ingadala izingqinamba kwabanye abantu (,).

Ukudla ngokweqile kwe-fiber kungadala izinkinga ezifana nobuhlungu besisu, ukuqunjelwa, uhudo, ukuqunjelwa kanye negesi ().

Lokhu kungenzeka futhi lapho ukufakwa kwe-fiber ephezulu kuhlanganiswe ne-hydration enganele, ngoba amanzi abalulekile ekusizeni i-fiber idlule ohlelweni lokugaya ukudla.

Ngaphezu kwalokho, labo abanezifo zamathumbu ezivuthayo ezifana ne-ulcerative colitis noma isifo sikaCrohn kungadingeka ukuthi baqaphe ukudla kwabo kwe-fiber futhi banciphise imbewu ye-chia ngesikhathi sokuqhuma.

Lezi zifo ezingamahlalakhona zidala ukuvuvukala nokuncipha kwendlela yamathumbu, okungaholela ezimpawu ezifana nobuhlungu besisu, ukopha, isifo sohudo kanye nokwehla kwesisindo (,).

Ucwaningo lukhombisa ukuthi ukudla ifayibha ephezulu kungasiza ekuvikeleni ezifweni ezivuthayo zamathumbu esikhathini esizayo. Lokho kusho ukuthi labo ababhekene ne-flare-ups kufanele banciphise ukudla kwabo kwe-fiber isikhathi esifushane ukunciphisa izimpawu ().

Kodwa-ke, kubantu abaningi, izimpawu ezingezinhle ezivela ekudleni okuphezulu kwefayibha zingavinjelwa ngokwanda kokudla kwe-fiber kancane nokuphuza amanzi amaningi ukuyisiza idlule emzimbeni.

Isifinyezo: Ukudla okuphezulu kwe-fiber kungahle kuhlotshaniswe nezimpawu ezimbi zokugaya ukudla njengobuhlungu besisu, igesi nokuqunjelwa. Labo abanezifo ezivuthayo zamathumbu kungadingeka ukuthi banciphise ukungena kwabo kwe-fiber ngesikhathi sokuqhuma.

Ukudla Imbewu YeChia Kungaba Ingcuphe Yokuchofoza

Yize ziphephile kubantu abaningi, imbewu ye-chia ingadala ubungozi bokuklinyeka. Ngakho-ke qiniseka ukuthi uzisebenzisa ngokucophelela, ikakhulukazi uma unenkinga yokuzigwinya.

Le ngozi eyandisiwe yingoba imbewu eyomile ye-chia iyakhukhumala futhi imunce cishe izikhathi eziyi-10-12 isisindo sayo kuketshezi lapho zichayeke emanzini (13).

Lezi zakhiwo ze-gelling zingaba wusizo uma kuziwa ekuphekeni noma ekubhakeni, kepha zinamandla okuphepha, ngoba imbewu ye-chia ingakhukhumala kalula bese ihlala emphinjeni.

Ucwaningo oluthile lwaluxoxa ngendoda eneminyaka engu-39 eyaba nesigameko esiyingozi nembewu ye-chia ngenkathi idla isipuni sembewu eyomile yabe isiphuza ingilazi yamanzi.

Izinhlamvu zanwebeka endaweni yakhe yomzimba futhi zabangela ukuvimba, futhi kwadingeka avakashele igumbi labezimo eziphuthumayo ukuyisusa (14).

Njalo qiniseka ukuthi ucwilisa imbewu ye-chia okungenani imizuzu engu-5-10 ngaphambi kokuyidla. Labo abanenkinga yokugwinya bangadinga ukuqaphela lapho bedla zona.

Isifinyezo: Imbewu ye-Chia iyakwazi ukuncela izikhathi eziyi-10-12 isisindo sayo kuketshezi. Uma zingamanziswa ngaphambi kokuba uzidle, zinganweba futhi zibangele ukuvinjelwa, zikhulise ubungozi bokuklinyeka.

Ezinye Izifundo Zithole ukuthi Ukudla kwe-ALA Kungahlotshaniswa Nomdlavuza weProstate

Imbewu ye-Chia iqukethe inani elihle le-alpha-linolenic acid (ALA), uhlobo lwe-omega-3 fatty acid etholakala ngokuyinhloko ekudleni kwezitshalo (2).

Ama-omega-3 fatty acids ayingxenye ebalulekile yokudla futhi akhonjisiwe ukuthi asekela izici eziningi zempilo, kufaka phakathi ukusebenza kwengqondo kanye nempilo yenhliziyo ().

Ama-ALA fatty acids abaluleke kakhulu kulabo abangazidli izinhlanzi, njengoba zingaguqulwa zibe yi-docosahexaenoic acid (DHA) ne-eicosapentaenoic acid (EPA) ngamanani amancane ().

Lezi yizinhlobo ezimbili ezisebenzayo zama-omega-3 fatty acids, futhi angatholakala ekudleni kwasolwandle.

Yize ama-omega-3 fatty acids ngokuvamile abonwa njenganenzuzo kwezempilo, ezinye izifundo zithole ukuhlangana phakathi komdlavuza we-ALA nomdlavuza wesinye.

Eqinisweni, isifundo esikhulu sokubuka okubandakanya amadoda angama-288,268 sikhombisile ukuthi ukungena kwe-ALA kuhlotshaniswa nengozi eyengeziwe yomdlavuza wesibeletho ().

Olunye ucwaningo lokuhlola lukhombisa ukuthi labo abanegazi eliphezulu kakhulu le-omega-3 fatty acids babenengozi enkulu yomdlavuza wendlala, uma kuqhathaniswa nalabo abanegazi eliphansi ().

Kodwa-ke, izifundo kulokhu ziyaphikisana. Olunye ucwaningo luye lwathola nokuthi i-ALA fatty acids ingavikela kumdlavuza wesinye.

Ukubuyekezwa okukodwa kwezifundo ezinhlanu kutholakale ukuthi abantu abadla okungenani ama-gramu ayi-1.5 we-ALA ngosuku babenengozi enciphile yomdlavuza wesinye, uma kuqhathaniswa nalabo abadla ngaphansi kuka-1.5 amagremu ngosuku ().

Ngokufanayo, olunye ucwaningo olukhulu kubantu abayi-840,242 lukhombisile ukuthi ukudla okuphezulu kwe-ALA kuhlotshaniswa nengozi ephansi yomdlavuza wesinye ().

Kubalulekile ukukhumbula ukuthi lezi zifundo zazibheka kuphela ukuhlangana phakathi komdlavuza we-ALA nomdlavuza wendlala. Abazange babhekelele ezinye izinto ezingabamba iqhaza.

Izifundo ezengeziwe ziyadingeka ukuhlola ubudlelwano obukhona phakathi komdlavuza we-ALA nomdlavuza wesinye.

Isifinyezo: Olunye ucwaningo luthole ukuthi ukwanda kokudla kwe-ALA kungahle kuhlotshaniswe nengozi eyengeziwe yomdlavuza wesinye, kanti abanye bathole ukuthi i-ALA ingavikela. Ucwaningo olwengeziwe luyadingeka.

Abanye Abantu Bangase Bengezwani Nezimbewu zeChia

Abanye abantu bangathola ukusabela okweqile ngemuva kokudla imbewu ye-chia, noma lokhu kungavamile.

Izimpawu zokungezwani komzimba nokudla zingabandakanya ukuhlanza, isifo sohudo nokunwaya kwezindebe noma ulimi.

Ezimweni ezinzima, ukungezwani kokudla kungaholela nase-anaphylaxis, isimo esisongela impilo esidala ukuphefumula kanzima nokuqina emphinjeni nasesifubeni ().

Ukungezwani komzimba nembewu yeChia akuvamile kepha kubhalwe phansi.

Kwesinye isimo, indoda eneminyaka engu-54 yaqala ukudla imbewu ye-chia ukusiza ukwehlisa i-cholesterol yayo. Kodwa-ke, ezinsukwini ezimbalwa nje kamuva, waqala waba nesiyezi, ukuphefumula kanzima, isifuba nokuvuvukala ().

Uma uzama imbewu ye-chia okokuqala ngqa futhi uhlangabezana nezimpawu zokungezwani komzimba nokudla, yeka ukusebenzisa ngokushesha bese uthintana nodokotela wakho.

Isifinyezo: Abanye abantu baguliswa yimbewu ye-chia futhi bangathola izimpawu ezifana nokucindezeleka kwamathumbu, ukulunywa, isifuba nokuvuvukala ngemuva kokuzidla.

Ukudla Imbewu YeChia Eminingi Kakhulu Kungadala Ukuxhumana Neminye Imithi

Ngenkathi imbewu ye-chia iphephile kubantu abaningi, ungahle uthande ukulinganisela ukudla kwakho uma uthatha ushukela wegazi noma imishanguzo yegazi.

Lokho kungenxa yokuthi ukudla imbewu eningi ye-chia kungahle kuhlanganyele nemiphumela yeminye yale mithi.

Imithi Yesifo Sikashukela

Ezinye izifundo zikhombisile ukuthi imbewu ye-chia ingehlisa kakhulu amazinga kashukela egazini ().

Lokhu kungenzeka ngenxa yenani eliphezulu le-fiber ezimbewini ze-chia, ezibambezela ukumuncwa kukashukela egazini futhi ezokwehlisa amazinga kashukela egazini ().

Ezimweni eziningi, ukudla inani elilinganisiwe lembewu ye-chia kungasiza abantu abanesifo sikashukela ukugcina amazinga abo kashukela egazini ehlolile.

Kodwa-ke, imithamo ye-insulin yenziwe yaba ngeyakho futhi yalungiswa ngokucophelela ukuvimbela okufakwa kanye nama-spikes kushukela wegazi ().

Ukudla inani eliningi ngokweqile lembewu ye-chia kungadala ukuthi amazinga kashukela egazi anciphe futhi kungadinga ukulungiswa kumthamo wemithi yakho yesifo sikashukela.

Imithi Yokucindezela Igazi

Ngaphezu kokwehlisa ushukela wegazi, imbewu ye-chia iyasebenza ekwehliseni umfutho wegazi.

Kwesinye isifundo, ukudla imbewu ye-chia amasonto ayi-12 kwehle umfutho wegazi, kanye nezimpawu zeshukela nokuvuvukala kwegazi ().

Lokhu kungenxa yokuthi imbewu ye-chia iphezulu kuma-omega-3 fatty acids, akhonjisiwe ukuthi asebenza njengegazi elincanyana futhi anganciphisa umfutho wegazi.

Ucwaningo olwenziwe kubantu abangama-90 abane-high blood pressure luthole ukuthi ukuthatha ama-omega-3 fatty acid supplements amasonto ayisishiyagalombili kwehle umfutho wegazi we-systolic ngo-22.2 mm Hg kanye ne-diastolic blood pressure ngo-11.95 mm Hg, ngokwesilinganiso.

Kodwa-ke, abantu abakulolu cwaningo bebekade be-dialysis, ngakho-ke le miphumela kungenzeka ingasebenzi kubantu jikelele ().

Labo abanengcindezi ephezulu yegazi bangathola ikhono le-chia imbewu 'lokunciphisa umfutho wegazi lifiseleka. Kodwa-ke, imbewu ye-chia ingahle ithuthukise umsebenzi wemithi yegazi, engaholela ku-hypotension, noma umfutho wegazi ophansi.

Isifinyezo: Imbewu yeChia inganciphisa ushukela wegazi nomfutho wegazi. Abantu abathola imishanguzo yomfutho wegazi ophakeme noma isifo sikashukela kufanele balinganise osayizi bezabelo zabo ukuvimbela ukuxhumana.

Okusemqoka

Izimbewu zeChia zinomsoco kakhulu, ziqhayisa ngohlu olude lwezinzuzo zezempilo futhi zingaba ukwengeza kokudla okunempilo kwabaningi.

Kodwa-ke, ukulinganisela kuyisihluthulelo, ngoba ukudla okuningi kakhulu kungadala imiphumela emibi.

Ukuvimbela lokhu, qala nge-ounce elilodwa (ama-28 amagremu) nsuku zonke bese uhlola ukubekezelelana kwakho ngaphambi kokukhulisa kancane ukudla kwakho.

Futhi, hlala unamanzi njengoba ukhulisa ukudla kwakho kwefayibha, bese ucwilisa imbewu ye-chia imizuzu engu-5-10 ngaphambi kokuyidla.

Uma uzidla ngokulinganisela, imbewu ye-chia ingaba ukwengeza okuhle kakhulu ekudleni okunempilo nokulinganisela.

Kodwa-ke, uma uhlangabezana nezimpawu ezingezinhle ngemuva kokudla imbewu ye-chia, yeka ukuzidla bese uthintana nodokotela wezempilo.