Mbewu ya Chia ndi Gwero Labwino la Fiber ndi Omega-3 Mafuta Acids
Mbeu za Chia zikhoza kukhala zazing'ono, koma zimapereka zakudya zazikulu monga omega-3 fatty acids ndi fiber. Kodi pali zotsatirapo zina zogulira mbewu za chia?
Zindikirani ngati mbewu za chia zili ndi zotsatira zovuta zitha kusonkhanitsidwa kuchokera ku mayesero ena omwe amatha kuyendetsa bwino kufufuza kuti mbeu imatha kupititsa mphamvu kapena kutaya thupi .
Studies pa Chia Mbewu
Mtsogoleri wamkulu wa mayesero awiriwa, Mtsogoleri wa Appalachian State University's Human Performance Laboratory David Nieman, akuti maphunziro ena anapatsidwa 6 tbsp (50 g) ya nthaka kapena mbeu zonse za chia m'madzi tsiku lililonse - muwirire 25 g m'mimba yopanda kanthu .
Pa nthawi ya phunziro la masabata 12, ophunzirawo adafunsidwa za njala ndi mphamvu, komanso zizindikiro za kuvutika kwa kupweteka monga kupweteketsa mtima, kudzimbidwa, kuphulika, kupweteketsa mtima kapena kutsekula m'mimba.
Ngakhale kuti chiwerengero cha mbewu za chia choyesera chinapanga pafupifupi magalamu 19 a zowonjezera tsiku lililonse, gulu la Nieman likulemba kuti nkhaniyi siidakumane ndi vuto lakumadya ngati ali ndi mbewu ya chia monga supplement, kapena placebo yokhala ndi mbeu kapena mbewu zonse za poppy .
Kafukufuku wa 2009, wofalitsidwa mu Nutrition Research , adafufuza ngati kudya makilogalamu 50 a mbewu za chia tsiku lililonse kungawononge kuchepa kwakukulu . Izo sizinatero.
Malingana ndi Wayne Coates, pulofesa ndi wolemba Chia: Complete Guide kwa Ultimate Superfood akulemba kuti kupunduka kungakhalepo chifukwa chodyera chiwerengero chachikulu cha mbewu za chia chifukwa mbeu imatenga madzi m'mimba nthawi ya chimbudzi. Amalimbikitsa kuwonjezeka kwa madzi anu kuti achepetseni izi.
Nanga Bwanji Zotsatira Zathanzi Zathanzi ?
Zotsatira zabwino zowonjezera mbewu za chia ku chakudya chanu ndizo kuti zingathandize kuwongolera magazi m'magazi ena abwino a mafuta, monga momwe tafotokozera m'modzi mwa maphunziro a Nieman, kufufuza komwe kunafalitsidwa mu 2012 mu Journal of Alternative and Complementary Medicine .
Pakati pa 62 onenepa kwambiri koma amayi omwe ali ndi thanzi labwino, omwe amadya magalamu 25 a mbeu za chia tsiku ndi tsiku adachulukitsa alpha-linolenic acid (ALA) ndi eicosapentaenoic acid (EPA) m'magazi awo. Komabe, matenda opatsirana, makamaka (monga kuthamanga kwa magazi kapena kutupa) sizinali zosiyana pakati pa omwe amadya mbeu, zonse, kapena ayi .
Pansipa?
Mbeu za Chia zimakhalabe zamoyo zabwino zopezeka m'magazi ndi omega-3 fatty acids ndipo zingakuthandizeni kuchepetsa thupi chifukwa zimatunga madzi, ndipo madzi akudya amasonyezedwa kuti azitha kukhala ndi nthawi yaitali kuposa madzi odyera. Mwinamwake mumakhala omasuka kuwonjezera mbewu za chia ku chakudya cham'mawa chotsutsa kapena green smoothie , popanda mantha a vuto lakumagwirira mtsogolo. Komabe, ngati amapangitsa mpweya kapena m'mimba kupuma, kuchepetsa kuchuluka kwa kuchuluka kwa ndalama zomwe mumadya tsiku lililonse, yesetsani kuwonjezera madzi anu , ndipo mulole thupi lanu likhale locheperapo pang'onopang'ono.
Nkhani Zina:
- Chifukwa chiyani kudya madzi anu kumakhutiritsa kuposa kumwa
- Kodi ndi thanzi liti: nyemba zoyera kapena zakuda za chia?
- Momwe mungapezere ubwino wa mbeu za chia
Zotsatira:
Coates, Wayne. Chia: Complete Guide kwa Ultimate Superfood. Kusindikiza kwaSterling. 2012.
David Nieman, Mtsogoleri wa Human Performance Laboratory, Appalachian State University. Kuyankhulana kochitika pa April 30, 2013.
Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. "Mbeu ya Chia imayambitsa kulemera kwa thupi kapena kusintha zizindikiro za matenda pa anthu olemera kwambiri." Zakudya Zakudya . 2009 Jun; 29 (6): 414-8
Nieman DC, Gillitt N, Jin F, DA Henson, Kennerly K, Wachikondi RA, Ore B, Su M, Schwartz S. "Chia mbewu supplementation ndi ziopsezo za matenda mwa amayi oposa kwambiri: kufufuza kwa metabolomics." J Altern Complement Med. 2012 Jul; 18 (7): 700-8.