I-Chia Seeds vs Imbewu Yefilakisi - Ingabe Umuntu Uphile Kahle Kunomunye?

-Delile

• Uyini Umehluko Phakathi Kwembewu YeChia Nembewu Yefilakisi?
• Ukuqhathanisa kokudla okunomsoco
• Bobabili uMeyi Banciphisa Ubungozi Bezifo Zenhliziyo
• Womabili la mazinga oshukela wegazi eliphansi
• Imbewu Yefilakisi Ingasebenza Kancane Kancane Ekunciphiseni Ubungozi Bomdlavuza Othile
• Imbewu Yefilakisi Ingasebenza Kancane Kancane Ekunciphiseni Indlala Nenkanuko Yokudla
• Kokubili Thuthukisa Ukugaya
• Ungayidla Kanjani Imbewu YeChia Nefilakisi
• Okusemqoka

Eminyakeni embalwa edlule, imbewu ethile ibonakale njengokudla okuphezulu. I-Chia nembewu yefilakisi yizibonelo ezimbili ezaziwayo.

Zombili zicebe ngendlela emangalisayo, futhi zombili zixhunyaniswe nezinzuzo zezempilo njengenhliziyo enempilo, amazinga kashukela aphansi nokuvikelwa ezinhlotsheni ezithile zomdlavuza (,).

Kepha abantu abaningi bayazibuza ukuthi iyiphi yalezi zinhlamvu ezimbili enempilo kunazo zonke. Lo mbhalo ubheka ubufakazi obususelwa kwisayensi ngemuva kwalowo nalowo ukuphendula lo mbuzo.

Uyini Umehluko Phakathi Kwembewu YeChia Nembewu Yefilakisi?

Imbewu ye-Chia yimbewu encane emise okweqanda okwavela kuyo USalvia hispanica plant, eyaziwa kakhulu ngokuthi isitshalo se-chia. Ngezinye izikhathi ibizwa ngokuthi imbewu ye-salba, imvamisa ithengwa iphelele futhi iza nezinhlobo ezimnyama noma ezimhlophe.

Izimbewu zeChia zidabuka eMexico naseGuatemala, futhi kungenzeka zisetshenziswe njengokudla okuyisisekelo ekudleni kwase-Aztec naseMayan yasendulo (3).

Uma kuqhathaniswa, imbewu yefilakisi iyacaba futhi inkudlwana kunezimbewu ze-chia. Yaziwa nangokuthi ama-linseeds, imvamisa iba nsundu noma igolide, ingathengwa iphelele noma iphansi futhi kucatshangwa ukuthi ivela eMiddle East.

Izimbewu zeChia zinambitheka kahle, kanti imbewu yefilakisi inokunambitheka okuncane kwamantongomane. Kodwa-ke, zombili lezi zinhlamvu zifakwa kalula ezitsheni ezahlukahlukene.

Isifinyezo: Kokubili i-chia nefilakisi yizinhlobo zembewu. Imbewu ye-Chia incane futhi iyanambitheka, kanti imbewu yefilakisi inkulu futhi inambitheka.

Ukuqhathanisa kokudla okunomsoco

Kokubili imbewu ye-chia nefilakisi icebile ezinhlotsheni ezahlukahlukene.

Leli thebula liqhathanisa lokhu okubili, lifaka kuhlu amanani ezakhamzimba ezinkulu nge-1-ounce (28-gram) engxenyeni eyodwa, noma cishe izipuni ezi-3 (4, 5,).

	Imbewu yefilakisi	Imbewu yeChia
Amakholori	150	137
AmaCarbs	8 amagremu	12 amagremu
Umucu	8 amagremu	11 amagremu
Amaprotheni	5 amagremu	4 amagremu
Amafutha	12 amagremu	9 amagremu
Omega-3 okunamafutha acid	6,400 mg	4,900 mg
Omega-6 okunamafutha acid	1,700 mg	1,600 mg
AmaManganese	Ama-35% we-RDI	30% we-RDI
Thiamine	Ama-31% we-RDI	U-11% we-RDI
Magnesium	Ama-27% we-RDI	30% we-RDI
I-Phosphorus	U-18% we-RDI	Ama-27% we-RDI
Ithusi	U-17% we-RDI	3% we-RDI
Selenium	U-10% we-RDI	22% we-RDI
Insimbi	9% we-RDI	U-12% we-RDI
Izinki	8% we-RDI	U-7% we-RDI
I-calcium	U-7% we-RDI	U-18% we-RDI
Potassium	U-7% we-RDI	1% we-RDI

Njengoba ukwazi ukubona, zombili lezi zinhlamvu ziqukethe inani elihle lamaprotheni namafutha omega-3, yize imbewu yefilakisi inesandla esiphakeme uma kukhulunywa ngalezi zakhi zomzimba ezimbili.

Imbewu yefilakisi iqukethe ama-manganese, ithusi ne-potassium eningi kakhulu.

Imbewu ye-Chia iqukethe ama-calories ambalwa kanye ne-fiber eningi. Futhi aqukethe izikhathi eziphindwe ka 1.5-2 zamaminerali aqinisa amathambo i-calcium ne-phosphorus, kanye nensimbi ethe xaxa.

Isifinyezo: Zombili lezi zinhlamvu zinomsoco kakhulu. Uma ufuna ama-omega-3s amaningi, khetha imbewu yefilakisi. Uma ufuna inani eliphakeme kakhulu le-fiber namaminerali aqinisa amathambo, khetha imbewu ye-chia.

Bobabili uMeyi Banciphisa Ubungozi Bezifo Zenhliziyo

Kokubili imbewu ye-chia nefilakisi iqukethe inani elihle le-alpha-linolenic acid (ALA), uhlobo lwamafutha e-omega-3 asezitshalweni.

I-ALA ibhekwa njengebalulekile ngoba wuhlobo lwamafutha umzimba wakho ongakwazi ukuwakhiqiza. Lokhu kusho ukuthi ungakuthola kuphela ekudleni kwakho.

Kuyathakazelisa ukuthi izifundo eziningana zixhumanise i-ALA nengozi engezansi yesifo senhliziyo ().

Isibonelo, okunye ukubuyekezwa okukhulu kwezifundo ezingama-27 kuphawule ukuthi ukutholakala okuphezulu kwe-ALA kungaxhunyaniswa nobungozi obuphansi obungu-14% besifo senhliziyo ().

Olunye ucwaningo lwabantu abayi-3 638 eCosta Rica lubike ukuthi labo abadle i-ALA kakhulu nabo baba nengozi ephansi engama-39% yokuhlaselwa yisifo senhliziyo uma kuqhathaniswa nalabo abadla okuncane.

Ngokusho kwabaphenyi, ingozi ephansi kakhulu yokuhlaselwa yisifo senhliziyo ibonakale lapho kutholakala cishe amagremu ayi-1.8 we-ALA ngosuku ().

Izifundo eziningana ziphinde zabheka izinzuzo zefilakisi noma imbewu ye-chia kumfutho wegazi kanye namazinga e-cholesterol, izici ezimbili eziyingozi zesifo senhliziyo.

Ukudla cishe i-ounce elilodwa (ama-gramu angama-35) wembewu ye-chia nofulawa we-chia ngosuku kunganciphisa umfutho wegazi ngo-3-6 mm Hg kubantu abanesifo sikashukela, futhi kuze kufike ku-11 mm Hg kulabo abane-high blood pressure (,).

Ngokufanayo, ukudla cishe i-ounce elilodwa (cishe amagremu angama-30) wembewu yefilakisi ngosuku kungasiza ekwehliseni umfutho wegazi ngo-7-10 mm Hg kubantu bonke, nangokuthi kube ngu-15 mm Hg kubahlanganyeli abanengcindezi ephezulu yegazi ().

Olunye ucwaningo lukhombisile ukuthi ukudla okunefilakisi okunezimbewu kunciphise amazinga “amabi” e-LDL cholesterol aze afike ku-18%, namazinga e-triglyceride aze afike ku-11% (, 14).

Izifundo ezimbalwa kuphela ezihlolisise umphumela wembewu ye-chia emazingeni we-cholesterol egazini, iningi lawo elihlulekile ukubika noma yiziphi izinzuzo zokwehlisa i-cholesterol (,,).

Lokho kusho ukuthi, imbewu ye-chia iqukethe i-ALA engaphansi kancane kunezimbewu zefilakisi, ngakho-ke kungalindelwa ukuthi zibe nemiphumela efanayo yokuvikela inhliziyo. Ngakho-ke, kungadingeka izifundo eziningi ukuze kuqinisekiswe lo mphumela.

Kuyaphawuleka ukuthi, ngenxa yokuqukethwe kwabo okuphezulu kwe-omega-3, ifilakisi ne-chia bangaba nemiphumela yokuncipha kwegazi.Abantu abanciphisa igazi kufanele babonane nodokotela babo ngaphambi kokungeza inqwaba yalezi zinhlobo ekudleni kwabo (,,).

Isifinyezo: Kokubili i-chia nefilakisi kubonakala kunezinzuzo zokwehlisa umfutho wegazi. Zingaba nezindawo ezifanayo zokwehlisa i-cholesterol, yize kudingeka izifundo eziningi ngezimbewu ze-chia.

Womabili la mazinga oshukela wegazi eliphansi

Zombili imbewu yefilakisi neye-chia ziqukethe inani elihle le-fiber, elixhunywe engcupheni ephansi yokuthola uhlobo lwesifo sikashukela sohlobo lwesibili (21,,).

I-Fibre isiza ukuvikela kuhlobo lwesibili sikashukela ngokunciphisa ijubane ukuthi ama-carbs agaywa ngokushesha kangakanani nokuthi ushukela ungene kanjani egazini. Lokhu kuholela ekukhuleni kancane kancane kwamazinga kashukela egazini ngemuva kokudla ().

Ngamanye amagama, i-fiber isiza ukuvimbela ama-spikes kashukela egazini. Lokhu kuzinzisa amazinga kashukela egazini futhi kunikeze ukuvikelwa kohlobo lwesifo sikashukela sohlobo 2. Eqinisweni, izifundo eziningana zixhumanise njalo ukudla ifilakisi nembewu ye-chia kulo mphumela wokuvikela.

Isibonelo, ucwaningo kubantu abanesifo sikashukela sohlobo lwesibili lubika ukuthi ukuthatha izipuni eziyi-1-2 zefilakisi lembewu yempuphu ngosuku kunganciphisa ukuzila ushukela wegazi ngo-8-20%. Le miphumela yabonwa ngemuva kwenyanga eyodwa kuya kwezimbili (, 26).

Ngokufanayo, izifundo zezilwane zikhombisa ukuthi imbewu ye-chia ingasiza ekuqiniseni amazinga kashukela egazini futhi inciphise ukumelana ne-insulin, zombili lezo ezingasiza ekwehliseni ubungozi bokuthola uhlobo lwesifo sikashukela sohlobo lwesibili (,,,).

Izifundo zabantu ziphinde zathola ukuthi ukudla isinkwa esenziwe ngembewu ye-chia kungaholela kuma-spikes amancane kushukela wegazi kunokudla izinkwa zendabuko eziningi (,).

Ukutholwa kwembewu ye-Chia nakho kuphumelele kakhulu kune-bran kakolweni, okunye ukudla okune-fiber, emazingeni anciphisa i-hemoglobin A1C - umaka wokulawulwa kukashukela egazini ().

Isifinyezo: Ukudla imbewu yefilakisi noma ye-chia usuku ngalunye kubonakala kusiza ukwehlisa amazinga kashukela egazini.

Imbewu Yefilakisi Ingasebenza Kancane Kancane Ekunciphiseni Ubungozi Bomdlavuza Othile

Kokubili imbewu ye-chia nefilakisi kungasiza ukukuvikela emdlavuzeni ngezindlela eziningana.

Okokuqala, bobabili bacebile nge-fiber, isakhamzimba esivame ukuxhunyaniswa nengozi ephansi yezinhlobo ezithile zomdlavuza ().

I-fiber engafakwanga, uhlobo oluvelele kuzo zombili izimbewu ze-chia nefilakisi, ingaxhunyaniswa namathuba amancane okuba nomdlavuza wekoloni noma webele (21,,,).

Zombili lezi zinhlamvu ziqukethe ama-antioxidants, asiza umzimba ukunciphisa amazinga ayo wama-radicals amahhala. Ama-radicals amahhala ngama-molecule alimaza amaseli angafaka isandla ekugugeni nasezifweni ezinjengomdlavuza (, 37,).

Kodwa-ke, uma kukhulunywa ngamazinga e-antioxidant, imbewu yefilakisi ingaba namandla. Lokho kungenxa yokuthi aqukethe amazinga aphakeme afinyelela kuma-15 ama-lignans, uhlobo oluthile lwe-antioxidant elwa nomdlavuza, uma kuqhathaniswa nembewu ye-chia (39).

Ngalesi sizathu, imbewu yefilakisi ingasebenza ngempumelelo ethe xaxa kunezimbewu ze-chia ekuvimbeleni umdlavuza ekukhuleni.

Izifundo eziningi zokubheka zisekela umbono wokuthi ukudla imbewu yefilakisi njalo njalo kunganciphisa ubungozi bokuthola umdlavuza othile.

Isibonelo, ukubuyekeza okukodwa kuthole ukuxhumana phakathi kwama-antioxidants atholakala embewini yefilakisi kanye nengozi ephansi yomdlavuza webele, ikakhulukazi kwabesifazane abangemva kokuya esikhathini ().

Ngaphezu kwalokho, ucwaningo olulodwa kwabesifazane abangaphezu kwe-6,000 lubike ukuthi ukudla imbewu yefilakisi njalo kubonakala kunciphisa ubungozi bokuhlaselwa umdlavuza webele kuze kufike ku-18% ().

Ucwaningo oluncane emadodeni lwabona ukuthi lezo ezinikezwa cishe i-ounce elilodwa (ama-gramu angama-30) wembewu yefilakisi lomhlabathi usuku ngalunye, njengengxenye yokudla okunamafutha amancane, zazinomaka abangaphansi komdlavuza wesinye. Lokhu kungaphakamisa ingozi encishisiwe yomdlavuza wesinye ().

Zimbalwa izifundo ezibuke imiphumela yembewu ye-chia engcupheni yomdlavuza. Ngenxa yamazinga aphansi e-antioxidant, imbewu ye-chia ingahle isebenze kancane kunefilakisi ekuqapheleni umdlavuza.

Kodwa-ke, kudingeka izifundo eziningi ngaphambi kokuba kwenziwe iziphetho ezinamandla.

Isifinyezo: Kokubili imbewu ye-chia nefilakisi yimithombo emihle ye-fiber, enganciphisa ubungozi bemidlavuza ethile. Kodwa-ke, imbewu yefilakisi iqukethe amazinga aphakeme kakhulu ama-antioxidants alwa nomdlavuza, ayinike isandla esiphakeme.

Imbewu Yefilakisi Ingasebenza Kancane Kancane Ekunciphiseni Indlala Nenkanuko Yokudla

Imbewu ye-Chia nembewu yefilakisi yomibili imithombo emihle ye-fiber, engasiza ekwehliseni indlala nezifiso (,).

Kodwa-ke, aqukethe amazinga ehlukene e-fiber encibilikayo, uhlobo olusebenza kakhulu ekwehliseni indlala nokulawula isifiso sokudla.

I-fiber encibilikayo ijwayele ukunamathela lapho ixutshwe namanzi, yehlisa ijubane ukugaya kanye nemizwa ekhulayo yokugcwala.

Lolu hlobo lwe-fiber luyaziwa futhi ngokudala ama-hormone abandakanyekile ekulawuleni indlala, okungaqhubeka nokunciphisa ukudla (,).

Kuze kube ngu-40% we-fiber kusuka ku-flax iyancibilika. Ngokuphambene, yi-5% kuphela yefayibha ephelele ku-chia encibilikayo. Ngalesi sizathu, imbewu yefilakisi ingasebenza ngempumelelo ethe xaxa ekwehliseni indlala nesifiso kunezimbewu ze-chia (21,).

Kokunye ukuhlola, ababambiqhaza banikezwe isiphuzo esiqukethe inani le-fiber encibilikayo etholakala cishe ku-1 ounce (28 amagremu) wembewu yefilakisi ibike imizwa ephansi yendlala nesifiso sonke kunaleso esinikezwe isiphuzo sokulawula ().

Kwesinye, amadoda anikezwa isidlo sefilakisi esiqukethe imbewu abika ukuthi bazizwa begcwele futhi belambile kancane kunalezo ezinganikwanga imbewu yefilakisi ().

Kutholakala isifundo esisodwa kuphela emiphumeleni yokugcwala kwembewu ye-chia.

Abaphenyi banikeze abahlanganyeli isinkwa esiqukethe inani elihlukile lembewu ye-chia. Isinkwa esinezinhlamvu eziningi ze-chia sinciphise isifiso sokudla izikhathi eziphindwe ka-1.5-2 kunalezo ezinokuncane ().

Sekukonke, zombili imbewu yefilakisi kanye nembewu ye-chia kubonakala kunciphisa indlala nokudla. Kodwa-ke, ngenxa yokuqukethwe kwayo kwe-fiber encibilikayo, imbewu yefilakisi ingasebenza kangcono ekwenzeni lokho.

Kodwa-ke, kudingeka izifundo eziningi eziqhathanisa ngqo lezi ezimbili.

Isifinyezo: Imbewu yefilakisi iqukethe i-fiber encibilikayo kakhulu kunezimbewu ze-chia, ezingabenza ziphumelele kancane ekunciphiseni indlala nesifiso sokudla. Kodwa-ke, kudingeka izifundo eziningi.

Kokubili Thuthukisa Ukugaya

Ukugaya kungumsebenzi obucayi owenziwa ngumzimba wakho nsuku zonke, kukusiza ukuthi wehlise ukudla okudlayo futhi wamunce izakhi zomzimba.

Ukugaya ukudla okungafanele kungenza kube nzima kakhulu emzimbeni wakho ukuthola zonke izakhamzimba okudingayo, futhi kungaveza imiphumela engemihle.

Ukuqunjelwa nohudo kungeminye yemiphumela emibi kakhulu yokugayeka kokudla kahle, futhi kuthinta abantu abangafika ku-27% wabantu (,).

Ngenxa yokuqukethwe kwayo kwe-fiber ephezulu, imbewu yefilakisi ne-chia ingasiza ekunciphiseni ukuqunjelwa kanye nohudo ().

Njengoba kushiwo ngaphambili, kunezinhlobo ezimbili ze-fiber: encibilikayo futhi engancibiliki.

• I-fiber encibilikayo: Iyancibilika emanzini, yakhe ijeli emathunjini. Kunganciphisa ukudlula kokudla, kuthuthukise imizwa yokugcwala ().
• I-fiber engafakwanga: Ayincibiliki emanzini futhi idlula emathunjini ngaphandle kokushintsha okuningi. Lolu hlobo lwefayibha lengeza inqwaba ezihlalweni zakho futhi lungasheshisa ukudlula kokudla emathunjini akho ().

Kutholakala kuzo zombili izinhlamvu ze-chia nefilakisi, i-fiber engafakwanga isiza ukwengeza inqwaba esitokisini, futhi isebenza njenge-laxative, inciphisa ukuqunjelwa ().

Ngakolunye uhlangothi, izakhiwo ezakha ijeli yefayibha encibilikayo, etholakala ikakhulu embewini yefilakisi, ingasiza imfucumfucu yokugaya ukudla ihlangane, inciphise isifo sohudo ().

Isifinyezo: Zombili imbewu yefilakisi neye-chia ziqukethe i-fiber engancibiliki, esiza ukuqeda ukuqunjelwa. Imbewu yefilakisi iqukethe i-fiber encibilikayo, engasiza ukunciphisa isifo sohudo.

Ungayidla Kanjani Imbewu YeChia Nefilakisi

Zombili imbewu yefilakisi neye-chia ziyasebenziseka ngendlela emangalisayo futhi kulula kakhulu ukwethula ekudleni kwakho. Kokubili ukunambitheka okungatheni, ngakho-ke ungangeza cishe kunoma yini.

Zingafafazwa ngaphezulu kwama-yogurts noma zifakwe kuma-smoothies, iphalishi noma izimpahla ezibhakiwe. Kokubili kungasetshenziselwa ukukhulisa usoso noma ukufaka esikhundleni samaqanda kuzindlela zokupheka eziningi.

Mayelana nokuthi ungadla okungakanani, iningi lezinzuzo ezibalwe ngenhla zibonwe ngezipuni eziyi-1-2 (10-20 amagremu) wembewu ngosuku.

Kuyaqapheleka ukuthi, yize zombili zingadliwa ziphelele, kunezinzuzo zokuzidla phansi.

Imbewu yonke yefilakisi ingangena emathunjini akho ngaphandle kokumunca, ngoba igobolondo lazo langaphandle kunzima ukuthi amathumbu aphule. Ukuwadla phansi kungasiza ekwandiseni ukumuncwa kwezakhi zomzimba eziqukethe.

Imbewu yeChia ivame ukusetshenziswa iphelele. Kodwa-ke, ucwaningo olusha lukhombisa ukuthi izakhi zomzimba eziqukethe nazo zingamuncwa kangcono lapho imbewu ye-chia isemhlabathini ().

Ngenxa yokuqukethwe kwawo okunamafutha amaningi, zombili izinhlobo zembewu kufanele zigcinwe esiqandisini noma efrijini ukuzivimbela ukuthi zingahambi kahle. Ngalesi sizathu, qiniseka ukuthi uzisebenzisa ngokushesha.

Isifinyezo: Kokubili imbewu ye-chia nefilakisi iyahlukahluka ngokumangazayo futhi ingeza kalula ezitsheni eziningi. Zombili kufanele zisetshenziselwe ukuthola izinzuzo zezempilo.

Okusemqoka

I-Chia nembewu yefilakisi yomibili inomsoco kakhulu. Kokubili futhi kunikela ngezinzuzo ezifanayo zempilo yenhliziyo, amazinga kashukela egazini nokugayeka kokudla.

Kodwa-ke, imbewu yefilakisi ibonakala inenzuzo encane, ikakhulukazi uma kukhulunywa ngokunciphisa indlala nesifiso sokudla, kanye nokwehlisa ingozi yomdlavuza othile.

Futhi, zivame ukungabizi kakhulu.

Kodwa-ke, ekugcineni, umehluko phakathi kwalezi zinhlamvu ezimbili uhlala umncane. Izimbewu zefilakisi noma imbewu ye-chia kungaba ukwengeza okuhle ekudleni kwakho.