Mbeu za Chia zimakhala ndi mchere wambiri ndi alpha-linolenic acid, kuphatikizapo zodzazidwa ndi magnesium ya calcium, chitsulo, ndi zinc. Alfa-linolenic acid ndilo chomera cha omega-3 mafuta acid, choncho mbeu za chia zimakhala zabwino kwa zamasamba kapena zamasamba, kapena kwa iwo osasamala nsomba ndi nsomba. O, komanso iwo ali ndi zinthu zina zotchedwa phenolic acid zomwe zingagwiritse ntchito ngati antioxidants.
Zimanenedwa kuti kudya nthanga za chiazi kudzakuthandizani kuchepa thupi chifukwa zimapuma ndi kutenga malo m'mimba mwako. Palibe zikuwoneka kuti palibe phindu lothandizira pa nkhaniyi, koma zowonjezera zowonjezera ndi zabwino kwa inu.
Mudzapeza mbewu za chia m'masitolo ambiri, makamaka mu gawo la zakudya zachilengedwe. Pali mbewu za chia zakuda ndi nyemba zoyera za chia. Sakanizani mbeu zina pa saladi kapena phala, kapena kuwonjezera pa smoothie yomwe mumaikonda kwambiri kuti mukhale ochepa komanso omega-3.
Ndiye, ngati muli ndi malingaliro apamtima, onani zosangalatsa zisanu.
1 - Vanilla Chia Pudding Ndi Zipatso
Pudding iyi yokoma ndi yabwino kwa inu chifukwa imanyamula calcium yomwe mumasowa mafupa olimbitsa thupi, minofu yathanzi ndi mitsempha yogwira ntchito, komanso magazi omwe amadziwika bwino. Ali ndi mlingo wabwino wa mapuloteni, magnesium, ndi chitsulo.
Zosakaniza:
- 1 chikho cha mkaka wa mafuta ochepa
- 1 chikho otsika mafuta otsika Greek yogurt
- Supuni 4 za chia
- Supuni 2 uchi
- 1 1/2 supuni ya supuni ya vanila
- mchere wambiri
Onjezerani chirichonse kupatula mbewu za chia kwa sing'anga kapena lalikulu mbale ndi whisk yomwe mpaka chirichonse chikuphatikizidwa. Idyani chisakanizo ndikuwonjezera uchi kapena vanila kuti mugwirizane ndi kukoma kwanu. Yonjezerani nyemba za chia ndi kusonkhezera. Kenaka kuphimba ndi kuzizira firiji kwa mphindi 40, kapena bwino, usiku wonse (gawo lovuta kwambiri likudikirira mbewu zochepa kuti zigwiritse ntchito matsenga awo). Amapanga 4 ma servings.
Chidziwitso Chakudya:
Pudding iliyonse ili ndi makilogalamu pafupifupi 170, 6 magalamu a mafuta, 20 magalamu a chakudya, 5 magalamu a fiber. Mukhoza kuchepetsa chiwerengero cha kalori pafupifupi 30 calories pokhapokha mutagwiritsa ntchito sucralose kapena stevia mmalo mwa uchi.
Aliyense akutumizanso pafupifupi 25 peresenti ya zosowa zanu za tsiku ndi tsiku, 20 peresenti ya magnesium yamtengo wapatali, ndi 7 peresenti yachitsulo chanu chachitsulo, kuphatikizapo alpha-linolenic acid. Onjezerani zipatso zanu zomwe mumazikonda kwambiri mavitamini ndi mchere, kuphatikizapo antioxidants.
Zindikirani: Mungagwiritse ntchito yogurt yogurt ngati mukufuna - kuthetseratu kapena kuchepetsa kutulutsa vanila ndi uchi.
2 - Smoothie Bowl Ndi Zipatso, Zipatso, ndi Chia Mbewu
Chophika ichi cha smoothie chimaphatikizapo ubwino wa blueberries ndi beet kuti apange zakudya zowonjezera komanso mtundu wokongola. Nkhopeyi ndi yabwino kwambiri. Chophimbacho chimafunanso kuti oats, yogurt, ndi mbewu za chia, kotero mutenge mapuloteni komanso matani a mavitamini, minerals, ndi fiber. Muyenera kugwiritsidwa ntchito mofulumira kwambiri, monga Nutribullet, yomwe ili yabwino kupanga mbale za smoothies ndi smoothie.
Zosakaniza:
- 1/2 nthochi yophikidwa, yothira, ndi mazira
- 1/2 chikho cha blueberries
- 1 tangerine yaying'ono
- Beet 1 yophimbidwa ndi sliced
- 1/4 chikho chimodzi Greek yogurt
- 1/4 chikho chophika oat
- 2 supuni ya tiyi ya chia
- 1/4 supuni ya sinamoni
- 5-7 makapu a ayezi
- Zokambirana zipatso monga mapichesi ndi kiwi
Onjezerani zosakaniza ku liwiro lofiira ndikugwirizanitsa pamwamba mpaka zosalala ndi zakuda. Thirani kusakaniza mu mbale ndi pamwamba ndi mtedza wanu wokondedwa, nyemba zambiri za chia, ndi zipatso zatsopano. Amapanga ntchito yaikulu imodzi. Chophimba chachikulu cha smoothie monga chonchi ndichabwino kwa kadzutsa kapena kugawana chakudya chamadzulo.
Chidziwitso Chakudya:
Musanawonjezere zipilala zilizonse, mbale iyi ya smoothie ili ndi makilogalamu pafupifupi 300, mapuloteni 13, mapiritsi 9, mapiritsi 31 (shuga (palibe added sugars) ndi 6 magalamu mafuta. Mudzapeza nawo 8 peresenti ya zosowa zanu za tsiku ndi tsiku za omega-3 fatty acids, 17 peresenti ya zosowa zanu za tsiku ndi tsiku, theka la tsiku lanu lofunikira la vitamini C ndi gawo limodzi mwa magawo atatu a zosowa zanu za tsiku ndi tsiku za magnesiamu ndi folate, ndi pafupi 1 gramu ya alpha-linolenic acid.
3 - Mdima Wofiira wa Chia Pudding
Ndani sakonda pudding chokoleti? Nyuzipepalayi yomwe imapangidwa ndi mbeu ya chia imakhala ndi mapuloteni komanso calcium, kuphatikizapo mafinya ndi omega-3s, kuphatikizapo antioxidants kuchokera ku ufa wa kaka ndi chia.
Pudding iyi imatenthedwa ndi madzi a mapulo, koma uchi umachita bwino, nayenso. Kapena ngati muli ndi malingaliro a kalori, mungagwiritse ntchito sucralose kapena stevia.
Zosakaniza:
- 2 makapu nonfat mkaka
- 1/2 chikho chia mbewu
- 1/4 chikho cha mdima wa koco
- 1/2 supuni ya supuni ya vanila
- 1/2 chikho mapulo manyuchi
- mchere wambiri
Ikani zokhazokha zonse mu mbale yaikulu ndi whisk mpaka zogwirizana. Phimbani mbale ndi refrigerate kwa mphindi 40, koma ngati mutha kuyembekezera ola limodzi kapena awiri, zikhala bwino.
Tumikirani poyera kapena kuwonjezera mafuta a chokoleti, mtedza wodulidwa, flakes, kapena granola. Amapanga mautumiki 6.
Chidziwitso Chakudya:
Utumiki uliwonse uli ndi makilogalamu pafupifupi 200, mafuta a magalamu 6, mapuloteni asanu ndi awiri, mapiritsi 32, ndi magalamu 8 gm. Mudzakumananso ndi 25 peresenti ya zosowa zanu za tsiku ndi tsiku, 30 peresenti ya zosowa zanu za tsiku ndi tsiku za magnesium, ndi 13 peresenti yachitsulo chanu cha tsiku ndi tsiku, kuphatikizapo galamu imodzi ya alpha-linolenic acid.
4 - Chia Fresca
Chia fresca ndi madzi osungunuka pamodzi ndi mbewu za chia. Ndimu mandimu yodziwika kwambiri. Ndi njira yotsitsimula kumadzi ozizira, kotero mutha kubwezeretsanso ndikupeza zakudya zina zabwino.
Apa ndi momwe mumapangidwira:
Zosakaniza:
- 2 makapu madzi
- Supuni 2 za chia
- Supuni 1 kapena 2 supuni ya mandimu (zimadalira kukoma kwanu)
- supuni kapena 2 ya sweetener, kachiwiri kwa kukoma kwanu. Mukhoza kugwiritsa ntchito shuga, agave, uchi, kapena aliyense wosakhala ndi calorie sweetener monga stevia kapena Splenda.
Malangizo:
Sakanizani zowonjezera mu mtsuko kapena mbiya ndikukhamukira mpaka sweetener atha. Yesetsani kuyesa mwamsanga kuti muwone ngati mukufuna mandimu kapena sweetener. Mulole kumwa kumakhala mphindi 20 mpaka mbewuzo zifewe.
Sungani chia fresca wanu m'firiji. Mungafunikire kugwedezeka kapena kumwa mowa ngati mbeu ikulumikizana. Amapanga ma servings awiri, aliyense ali ndi makilogalamu 70 kuchokera ku mbewu za chia, ndi zina ngati mumagwiritsa ntchito uchi, agave, kapena shuga.
Ngati mumakonda chikhalidwe cha mbewu za chia, mungathe kuwonjezera mbewu za chiazi kwa madzi omwe mumakonda kwambiri.
5 - Frozen Raspberry Chia Pops
Raspberries amanyamula mankhwala amphamvu ophera tizilombo toyambitsa matenda, komanso mavitamini angapo ndi mchere. Yogurt imaphatikizapo mapuloteni ndi calcium, kotero izi zimapangitsa kuti pakhale mgwirizano wotsitsimula komanso wathanzi. Mudzafuna blender kapena purosesa ya zakudya ndi zojambula za popsicle.
Zosakaniza:
- 2 makapu raspberries (mwatsopano kapena mazira)
- Supuni 2 uchi
- Supuni 2 za chia
- 2 makapu vanilla flavored nonfat Greek yogurt
Malangizo:
Ikani zipatso, nyemba za chia, ndi uchi mu blender kapena purosesa wa chakudya ndikuphatikizira pamwamba mpaka zosalala. Thirani zowonjezera mu mbale yayikulu. Pindani mu yogurt ndikusakanikirana mpaka mutagwirizanitsidwa bwino.
Thirani mabulosi a mabulosi, a chia, ndi a yogurt mu mapuloteni a popsicle, onjezerani timitengo, ndi kumaundana kwa maola asanu osachepera. Amapanga pafupifupi masewera asanu ndi atatu a popsicles.
Chidziwitso Chakudya:
Popsicle iliyonse ili pafupifupi makilogalamu 120, mapuloteni 8 magalamu, mapiritsi 3 magalamu, 2 magalamu a mafuta, kuphatikizapo 20 peresenti ya calcium ya tsiku, ndi pansi pa milligram ya alpha-linolenic acid.
Zotsatira:
United States Dipatimenti ya Zamalonda Super Tracker. My Recipe. Idapezeka pa April 27, 2016. https://www.supertracker.usda.gov/myrecipe.aspx.
Dipatimenti ya Ulimi ku United States SERvie National Nutrient Database ya Standard Reference Release 28. Basic Report: 12006, Mbewu, mbewu za chia, zouma. Inapezeka pa April 27, 2016. https://ndb.nal.usda.gov/ndb/foods/show/3610.
Valdivia-López MÁ, Tecante A. Chia (Salvia hispanica): Kubwereza kwa Mbewu yamaiko a ku Mexican ndi Properties and Functional Properties. Adv Food Nutr Res . 2015; 75: 53-75. lembani: 10.1016 / bs.afnr.2015.06.002.