Kodi mbewu za chia ndizabwino pamoyo wanu?

Omwe ali ndi moyo wathanzi nthawi zonse amayang'ana zatsopano kuti azisintha zakudya zabwino. Mbeu za Chia, zomwe zawoneka posachedwa m'mashelufu am'masitolo, zadzetsa mphekesera zambiri komanso kutanthauzira. Kuchokera m'nkhaniyi muphunzira kuti mankhwalawa ndi oyenera ndi momwe mungawagwiritsire ntchito phindu lalikulu, kutengera kapangidwe kake, osati malingaliro.

Kufotokozera mbewu za Chia

Chomera choyera cha ku South America ndi wachibale wa anzeru athu. Mbeu zake zimadziwika pakati pa Aaziteki, Amwenye, ndipo tsopano akugwiritsidwa ntchito mwakhama ku Mexico, USA, Australia. Zakumwa zimapangidwa pamaziko awo. Mbeu zimaphatikizidwa kuzinthu zophika, maswiti, ndi mipiringidzo.

Mtengo wazakudya (BJU) wa chia:

Mndandanda wa glycemic (GI) wa mbewu za chia ndiwotsika, mayunitsi 30-35.

Zotsatira zotsatirazi ndizodziwika:

1. Mafuta ali ndi mbewu. Koma pazifukwa izi, musathamangire kusiya nthawi yomweyo mankhwalawo. Palibe mafuta amtundu wa chia, koma pali omega-3 ndi omega-6 PUFAs ochepa pazakudya zathu. Mafuta amcherewa ndiofunikira mthupi chifukwa amatenga nawo mbali pazinthu zamagulu.
2. A wambiri chakudya umaimiridwa ndi CHIKWANGWANI zakudya, amene si odzipereka. Amayendetsa chimbudzi ndipo samawonjezera kuchuluka kwa shuga m'magazi.
3. Olemera mchere zovuta. 100 g ya mbewu ili ndi zofunika tsiku ndi tsiku za phosphorous ndi manganese. Chomeracho chimapereka potaziyamu, mkuwa, zinc thupi. Koma kuchuluka kwa calcium kofunikira ndikofunikira kwambiri. Mbeu zimapereka pafupifupi 60% ya zofunikira tsiku ndi tsiku za mcherewu.
4. Mafuta (K) ndi mavitamini B osungunuka ndi madzi (1,2,3) ndi nicotinic acid.
5. Zakudya zopatsa mphamvu za calorie ndizokwera (kuposa 450 kcal).

Chowonadi ndi zabodza zokhudza mbewu za chia

Chia ndi chimodzi mwazinthu zomwe zimakhala zovuta kwambiri kuzungulira. Amatchedwa chakudya chosasinthika chomwe chimapikisana bwino ndi nsomba, sipinachi, mkaka.

Pa intaneti, adapatsidwa zamatsenga (kuchokera kwa Aaziteki) komanso mankhwala ambiri (kuchokera kwa anzeru). Funso lomveka ndiloti, ndichifukwa chiyani mbewu yozizwitsayi idayamba kugwiritsidwa ntchito moyenera ngati chowonjezera pazakudya pambuyo pa 1990, pomwe abale a Mill adayamba kubzala chia? Yankho lake ndi losavuta - chifukwa otsatsa malonda adayamba kulimbikitsa nyemba kumsika. Ndipo samachita izi moona nthawi zonse.

Tsitsani mndandanda wazogulitsa komanso zidziwitso zenizeni pano kuti zizikhala pafupi nthawi zonse ndipo mutha kugawana izi ndi abwenzi.

Mitundu ya mbewu

Mbeu za Chia zimasiyana mitundu. Pamashelefu pali mbewu zakuda, zakuda kapena zoyera, zokulirapo kuposa mbewu za poppy. Maonekedwe oblong amawapangitsa kuwoneka ngati nyemba.

Mbeu zakuda zakuda

Ndi mtundu uwu womwe Aaztec amalima m'minda yawo. Adawonjezera mbewu zakumwa. Adadyedwa asanapite kutali kapena kuchita masewera olimbitsa thupi. Ndi mitundu yofanana ndi zomera zokhala ndi mbewu zoyera. Amalimidwa osati ku Mexico kokha, komanso ku USA, Australia, ndi zina zambiri.

Mbeu zoyera za chia

Mbewu zopepuka, zopangidwa ndi abale a Mill, ndizopindulitsa pang'ono. Kupanda kutero, sizimasiyana ndi anzawo amdima-njere.

Ubwino wa mbewu

Ngakhale kuti pali zozizwitsa zambiri zopeka komanso zozizwitsa zapadera, chomeracho chimakhala ndi malo oyenera m'khola la akatswiri azakudya ngakhale alibe.

Ubwino wa mbewu za chia umafanana ndi kapangidwe kake:

1. Calcium. Mphamvu ya mchere m'thupi la mafupa, minofu (kuphatikiza mtima) sizingafanane nayo. Amayi apakati, ana, othamanga omwe akumanga minofu, komanso othamanga omwe amatha kusamba amafunika kuwonjezera mcherewu m'zakudya zawo. Kuphatikiza apo, kuchuluka kwa kashiamu m'chigulitsirocho kungakhale kofunikira ngakhale kwa ma dieters (vegans, amayi apakati, etc.).
2. Omega-3. Kugwiritsa ntchito kumachepetsa cholesterol m'mwazi, kumathandizira kugwira ntchito kwa mtima ndi mitsempha yamagazi.
3. Omega-6. Izi mafuta zidulo bwino impso ntchito, rejuvenate khungu, zolimbikitsa njira zobwezeretsera mmenemo.
4. Mavitamini. Pamodzi ndi PUFA, zimathandizira chitetezo chamthupi. Chofunika kwambiri kwa othamanga omwe amaphunzitsa panja chaka chonse. Mavitamini a B amawongolera magwiridwe antchito amanjenje.
5. CHIKWANGWANI chamagulu. Amayendetsa ntchito yogaya chakudya, amayendetsa chimbudzi ngati angadzimbidwe. Chotsani madzi owonjezera mthupi.

Zovuta komanso zotsutsana

Palinso nthawi zina pomwe kumwa kwa chakudya kumabweretsa zotsatirapo zoyipa.

Mbeu za Chia zitha kuwoneka ngati:

• thupi lawo siligwirizana;
• kuoneka kapena kulimbikitsa malo otayirira (kutsegula m'mimba);
• kuthamanga kwa magazi.

Zoyipa zotsutsana ndi kagwiritsidwe ntchito ka mbewu:

• tsankho la chia kapena sesame;
• zaka mpaka 1 chaka;
• kumwa aspirin.

Gwiritsani ntchito mosamala ndikulimbikitsidwa:

• mimba;
• kuyamwitsa;
• mavuto a matenda oopsa;
• chizolowezi cha kutsegula m'mimba;
• Matenda a m'mimba;
• zaka zitatu.

Mawonekedwe agwiritsidwe ntchito ka mbewu za chia

Zopindulitsa za mbewu za chia zidzakuthandizani kuti muphatikize mankhwalawa pazakudya za othamanga omwe amadya zamasamba, ali mwana komanso polemera. Magulu osiyanasiyana a anthu ali ndi machitidwe awo ogwiritsira ntchito.

Kwa ana

Njerezo sizikhala ndi mtundu winawake wamtunduwu ndipo zimasinthidwa bwino monga chimanga, saladi, zinthu zophika. Pogaya maso oyera, amakhala ovuta kupeza m'mbale.

Ndibwino kuti mutenge mbewu kuyambira zaka zitatu. Kuyambira m'badwo uno, kudya tsiku lililonse mpaka supuni imodzi (pafupifupi 7-10 g). Kudya koyambirira kwa zakudya zopatsa thanzi kuyenera kulingaliridwa ngati zakudya zamwana wosadyeratu zanyama zilizonse, matenda a leliac (opanda gluten).

Pamene kuonda

M'mabuku azilankhulo zaku Russia, tikulimbikitsidwa kugwiritsa ntchito chia pochepetsa thupi. Powonjezera matumbo ndikutulutsa madzi ochulukirapo, kudya kotere kumadzetsa kunenepa.

M'malo mwake, zonse zimakhala zovuta kwambiri:

1. Kudya mbewu za tsiku ndi tsiku kwa achikulire mpaka supuni 2 (14-20 g). Ndiye kuti, madzi adzachotsedwa pafupifupi 190 g. Chotsatira ichi chikufanana ndi kufooka kwa diuretic.
2. Ma chia omwe ali ndi kalori samalola kuti njerezi zizisankhidwe ngati zakudya.
3. Kuchepetsa chilakolako kumawonedwa mukatha kudya mbewu kwakanthawi kochepa (osaposa maola 6).
4. Kuyeretsa m'matumbo kumachitika mukamasintha zakudya zilizonse zamasamba.

Zonsezi zimalola kugwiritsa ntchito mbewu:

• pa gawo loyamba la kuyeretsa matumbo;
• zochepa - monga chowonjezera, osati monga maziko azakudya;
• kuphatikizapo chakudya chamadzulo - kuchepetsa njala ndikuchotsa kudya kwambiri usiku;
• Mbale zilizonse, chifukwa kukoma kwa nyembazo kulowerera ndale (maphikidwe, mchere wa chia, zosankha malinga ndi zakudya);
• Palibe chinyengo chokhudzana ndi kuchepa kwa mankhwala.

Pakati pa mimba

Nthawi yoberekera mwana kwa amayi ndichotsutsana ndi kugwiritsa ntchito chia. Ndikwabwino kuyiyambitsa mu zakudya zanu koyamba munthawi ina, popeza kugwiritsa ntchito kwake kumatha kubweretsa kusintha kwa chopondapo, chifuwa, kusintha kwa kuthamanga kwa magazi.

Azimayi ayenera kuganizira kutenga chia panthawi yapakati:

• omwe adatenga kale njere izi kale;
• akazi osalimba;
• ndi kudzimbidwa ndi kutupa;
• ndi kuchepa kwa calcium.

Nthawi zina, ndikofunikira kutsatira zakudya zoyenera.

Matenda a shuga

Chia ali ndi GI yotsika. Mbewuzo zimakhuta magazi pang'onopang'ono ndi shuga pang'ono, zomwe zimawalola kuti aziphatikizidwa pazakudya za odwala matenda ashuga.

Pakugaya, zomwe zili muntambazo zimasanduka chinthu chowoneka bwino chomwe chimachedwetsa kugaya chakudya chomwe chidadyedwa. Izi zimatsitsa pang'ono GI yazakudya zomwe chia yawonjezeredwa.

Mbeu za Chia sizichiza matenda ashuga. Ndi gawo limodzi la zakudya zabwino ngati munthu ali ndi vuto la kagayidwe kabwino ka glycemic metabolism.

Kwa mavuto am'mimba

Pakakhala matenda am'mimba, sizikulimbikitsidwa kuti muwonjezere fiber yolimba, yomwe ili mchikopa cha chia. Izi ndizodzaza ndi kukulira kwa kutupa, kupweteka kowonjezereka, kutuluka magazi (ndi njira zowononga).

Mbeu za Chia zimagwira bwino ntchito ngati chakudya chothandizira kudzimbidwa. Makamaka ngati amayamba chifukwa chakuchepa kwakuthupi (nthawi yovulala, ntchito, ndi zina) kapena kutentha kwa thupi kapena chilengedwe.

Malangizo amomwe mungagwiritsire ntchito mbewu za chia molondola

Kuti mukwaniritse phindu lake lalikulu, kukonzekera koyenera kumafunika: kaloti amaphatikizidwa ndi mafuta, mkaka ukuyesera kupesa ndikugwiritsa ntchito ngati tchizi, tchizi, ndi zina zambiri.

Mbeu za Chia zilibe zotsutsana zophika. Amadyedwa yaiwisi, kuwonjezeredwa kuzakudya zophika, ndi zina zambiri. Mulibe zinthu zomwe zimawonongedwa ndi kutentha.

Mbeu za Chia zimakutidwa ndi chipolopolo cholimba. Ndi bwino kugaya mbewu mu chopukusira khofi kapena matope kuti mutenge bwino michere. Kupera sikofunikira mukamachepetsa peel yolimba panthawi yamankhwala otenthetsa, mukuthira maola opitilira 5, kapena kumera.

Mapeto

Mbeu za Chia ndi chomera chofunikira chokhala ndi mavitamini, chofufuza (calcium), omega-3 ndi omega-6 PUFAs. Ngakhale zida zake zopindulitsa ndizokokomeza kwambiri m'mabuku achilasha cha Russia, malonda amatha kugwiritsidwa ntchito bwino limodzi ndi fulakesi, mtedza, sesame, ndi zina zambiri.

Chomeracho chidzakhala chithandizo chenicheni mu zakudya zamasamba monga gwero la calcium ndi omega-3 PUFAs. Chia imalimbitsa matumbo, imakulitsa pafupipafupi chimbudzi, imachepetsa njala, imachotsa madzi ochulukirapo. Chomeracho chingalimbikitsidwe gawo loyamba la kuchepa thupi.

Kugwiritsa ntchito mbewu tsiku lililonse ndikotsika (mpaka 20 g patsiku). Izi zimapangitsa kuti chomeracho chikhale chowonjezera cha chakudya m'malo mokomera chakudya chomwe chimapikisana ndi nsomba ndi mkaka.

Onerani kanemayo: Chia Seed Pudding (November 2024).