Mofanana ndi mbewu zambiri, mbewu za chia zimapatsa thanzi labwino monga mawonekedwe opatsa thanzi komanso omega-3 fatty acids. Zomwe zafunsanso zapangidwa ndi mbeu za chia zomwe zimalimbikitsa kuchepa kwa thupi. Kodi nthata za chia zingakuthandizeni kuchepa thupi, kapena kukhala ndi thanzi labwino, mukamakula?
Kukalamba ndi Kulemera Kwambiri
Zinthu zambiri zingapangitse kuti mukhale wolemetsa ngati mutakalamba, kuphatikizapo kusintha kwa mahomoni, kusintha kwa masewero a ntchito, ndi kusintha minofu.
Kusinthika kwakukulu kwa mawonekedwe a thupi kumakhala kochitika mwa amuna ndi akazi, kapena popanda kupindula. Mankhwala otsika a estrogen pambuyo pa kutha kwa thupi nthawi zambiri amachititsa mafuta ambiri pakati pa akazi (osati odziwika kwambiri monga "menopot"); mwa amuna, chiuno cha chiuno chimachepa.
Ngati simukugwira ntchito pang'ono ndikuwotcha makilogalamu ochepa, mudzawonjezera pa mapaundi - pokhapokha mutasintha malingaliro anu a caloric.
Kodi Mbewu za Chia Zingathandize Ward Kuchotsa Kulemera? A
Mabuku otchuka a zakudya monga Aztec Diet amalimbikitsa kudya 4-8 tbsp (1-2 oz, kapena 30-60 g) ya nthanga za chia patsiku la tsiku kuti musakhale ndi njala, komanso kuti musamadye kwambiri. Chifukwa mbewu ya chia imadya nthawi khumi, imatsimikizira kuti mbewuzo zidzakuthandizani kumadzetsa mimba yanu, ndi kuchepetsa mlingo umene thupi lanu limapanga zomwe mudya pa chakudya chanu chaposachedwapa.
Palibenso zofufuzira zambiri zokhudza kulemera kwa kulemera kwa mbeu za chia, ndipo pangakhale pangŠ¢ono kakang'ono komwe kumatulutsa zotsatirapo.
Mwachitsanzo, kafukufuku wa 2009 wa amuna ndi akazi oposa 100 olemera kwambiri (koma okhutira kwambiri), ofalitsidwa mu Nutrition Research , adawona zomwe zinachitika pamene phunziro la maphunziro linadya 25 g (pafupifupi 3 tbsp) ya mbewu zonse za chia m'madzi, kawiri pa tsiku , musanayambe kudya chakudya choyamba ndi chomaliza cha tsikulo. Pambuyo pa masabata khumi ndi awiri, nkhani za pakati pa zaka makumi awiri ndi makumi asanu ndi ziwiri zinayesedwa kuti zisinthe thupi, thupi, magazi m'magazi, kuthamanga kwa magazi komanso matenda ena.
Palibe Mphotho Yopweteka
Zotsatirazo? Thupi la thupi silinasinthe pa nkhani za chia kapena amene amapanga placebo ya ufa. Ngakhale kafukufuku wakale omwe amasonyeza kuti nkhuku zadyetsa mbeu ya chia zimakhala ndi thupi lochepa, ndipo makoswe amadyetsa chia amakhala ndi mafuta ochepa omwe amapezeka m'mimba mwawo, kusintha kokha kwa anthu pamayeserowa, omega-3 mafuta acid acid alpha-linolenic acid, kapena ALA.
Asayansi akulemba kuti kuwonjezeka kwa chakudya cha tsiku ndi tsiku ndi pafupifupi 19 g mu chia "chiyenera kukhala chonchi chambiri musanafike madzulo ndi madzulo," ngakhale kulibe kulemera kunayesedwa pamapeto a phunziro la masabata 12.
Zotsatira zofananako zinapezekanso mu kafukufuku wa 2012 wa amayi 56 oposa overweight, post-menopausal, wofalitsidwa mu Journal of Alternative and Complementary Medicine . Nkhanizo zinapatsidwa 25 g ya mbewu za chia zonse (kapena poppy mbewu monga placebo) kwa masabata khumi, ndi thupi, thupi, kukakamizidwa kwa magazi ndi zizindikiro zina zomwe zimawerengedwa pakutha komaliza. Palibe kusintha mu thupi laumunthu kapena zochitika zomwe zinapezeka mu gulu lililonse.
Zotsatirazi zikugwirizana ndi zomwe zayesedwa kale, zowonongeka, zomwe zimafalitsidwa mu matenda a shuga .
Pambuyo pa masabata 12, maphunziro 27 - onse okhala ndi matenda a shuga a mtundu wa 2 - sanawonetsere kusintha kwa thupi, ngakhale kuti panali kusintha kwakukulu kwazifukwa zina zoopsa za mtima.
Palibe "Magetsi"
David Nieman, Mkulu wa Appalachian State University's Human Performance Laboratory, ndi mlembi wamkulu wa kafukufuku wa 2009 ndi 2012 pa mbewu za chia ndi kulemera kwake, akuti palibe zamatsenga za chia zomwe zimalimbikitsa kulemera kwa akulu akulu.
"Pali zakudya zambiri mu mbewu yaying'ono, mosakayikira za izo," anandiuza. "Mbeu za Chia zili ndi ALA, ndipo zimakhala ndi zakudya zambiri.
Koma gululi la zakudya sizitanthauza kuti iwo amachita zamatsenga m'thupi lanu chilichonse. "
"Ngakhale mutakhala ndi katundu wambiri wosasuntha - pafupifupi 19 g oonjezerapo, tsiku lililonse, mu maphunziro athu - zikuwoneka kuti ngakhale anthu achikulire ataya zochepa pang'ono kumayambiriro, amatha kusintha mofulumira ku katundu wambiri. Mapeto, sizikuwoneka kuti zimakhalapo nthawi yayitali pa kulemera kwa chiwerengero cha mbewu za chia. "
Nanga bwanji za mphamvu za Chia kuti zizimitsa madzi? A
Pali kafukufuku wochuluka wokhudzana ndi zakudya zomwe zimasonyeza kuti madzi amatha kuchepetsa kulemera kwa thupi ngati akudya chakudya , osati kungokhala chakumwa. Ndinapempha Barbara Rolls, pulofesa wodyera ku Pennsylvania State University ndi mpainiya woyambirira wa mfundoyi, kaya chida cha madzi chia chikhoza - mwachinsinsi - chikhale choperewera.
"Ngati chia imathamanga madzi, ikhoza kuchepa m'mimba monga zakudya zina zamadzi," iye akutero, ngakhale kuti sanaphunzirepo mbewu za chia mwachindunji. "Izi zikhoza kukuthandizani kuti mukhale okhutira kwa nthawi yayitali, choncho musamadye kwambiri. Komabe, sindikuganiza kuti tiyenera kuyang'ana mbali imodzi, kapena chakudya, kuti tithandizire kuchepa thupi. zakudya, zakudya zowonjezera madzi, mapuloteni ambiri, ndi kuchepetsa kuchuluka kwa kalori wa zakudya zanu. Koma palibe chinthu chimodzi chokha chokhachokha chomwe chingakhale chothandiza pochita zinthu zonsezi zomwe timadya. "
David Nieman akuvomereza.
"Chofunika kwambiri ndi chakuti muzidya pang'ono ndi kutentha zambiri, kuti muchepetse kulemera kwa msinkhu uliwonse," akutero. Mbeu za Chia zili ndi thanzi, monga mbewu zina zambiri, koma sizikulolani kuti mudye chilichonse chimene mukufuna. "
Zotsatira:
Amy M. Egras, William R. Hamilton, 2 Thomas L. Lenz, 3, * ndi Michael S. Monaghan. "Umboni Wowonongeka wa Mafuta Kusintha Zowonjezera Zowonjezera Kulemera kwa Thupi." J Obes. 2011; 2011: 297315.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2931392/
Arnot, Bob. Chakudya cha Aztec. HarperCollins. 2013.
http://www.harpercollins.com/browseinside/index.aspx?isbn13=9780062124050
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.
Rolls, Barbara ndi Hermann, Mindy. Njira Yowonjezereka Yowonjezereka. HarperCollins. 2012. Kukambirana ndi Barbara Rolls kunachitika pa April 30, 2013.
Ulbricht C, Chao W, Nummy K, Rusie E, Tanguay-Colucci S, Chiganizo CM, Plammoottil JB, Varghese M, Weissner W. "Chia (Salvia hispanica): ndondomeko yowonongeka ndi kachitidwe kachitidwe kafukufuku." Rev Recent Clinical Trials . 2009 Sep; 4 (3): 168-74.
V. Vuksan, D. Whitham, JL Sievenpiper, AL Jenkins, AL Rogovik, RP Bazinet, E. Vidgen, A. Hanna. "Kuwonjezera pa mankhwala ochiritsira ndi Salba (Salvia hispanica L.) yachitsulo, amathandizira kwambiri kuopsa kwa matenda a shuga mu mtundu wa shuga 2: zotsatira za mayesero osagwiritsidwa ntchito mosavuta." Chisamaliro cha shuga 30 (2007), pp. 2804-2810
http://care.diabetesjournals.org/content/30/11/2804.full