Mbeu za Chia zimatamandidwa ngati chakudya chokwanira cha zakudya zomwe zimadya kwambiri, komanso omega-3 fatty acids . Pamene mbewu zina ziyenera kukhala zovuta kuti zimasulire zakudyazi, mukhoza kudabwa ngati mukuyenera kubzala mbewu ya chia kapena mukhoza kupeza phindu pamene mukudya.
Mbewu Yonse ya Chia
Mukhoza kugwiritsa ntchito mbewu za chia, mosiyana ndi mbewu ya fulakesi , yomwe imayenera kukhala pansi kuti ikamasule mafuta ake opindulitsa.
Mbeu za Chia zimamasuka mosatseka zitatha kuthira, monga momwe mungadziwire pamene zimalowa mkamwa mwako pamene mukuzitsuka. Mbewu yonseyi idzakumbidwa mokwanira m'thupi lanu kuti phindu la omega-3 fatty acids lipindule. Kaya zonse kapena pansi, zimapereka ubwino wa fiber mu zakudya zanu.
Mbeu zonse za chia zingagwiritsidwe ntchito popanda kuphika, monga zosakaniza ndi yogurt, saladi saladi, kapena pudding yopanda kuphika. Zitha kuphatikizidwanso m'mabotolo, msuzi, ndi stews. Mbewu ya chia ya pansi imapanga zakudya zotchedwa pinole, zomwe mungagwiritse ntchito monga kuwonjezera ufa mu zinthu zophika. Mukhoza kupeza mbewu za chia zonse komanso pansi pa malo ogulitsa zakudya komanso m'misika yambiri, kapena kudzipera tokha.
Pamene simukusowa kubzala mbewu za chia, kodi mungapeze madalitso ochulukirapo kwa iwo ngati mwawaphwanya? Wofufuza David Nieman, Mtsogoleri wa Human Performance Lab ku Appalachian State University, wakhala akufufuza funsoli.
Ankafuna zotsatira za mbewu za chia kulemera kwa thupi ndi thupi, pamodzi ndi zizindikiro zina za thanzi, monga magazi ndi magazi. Iye sanapeze zotsatira zake za thanzi kapena kulemera kwake mu maphunziro ake, koma anapeza kuti omega-3 fatty acids ochokera pansi pa chia amadzikweza kwambiri kuposa kuchokera ku chia yonse.
Gasi Chia Imapatsa Omega-3 Absorption
Kafukufuku wina wotsogoleredwa ndi Nieman anaphatikiza amayi 56 olemera kwambiri, omwe amatha zaka makumi asanu ndi awiri mphambu zisanu ndi ziwiri (49) ndi zaka makumi asanu ndi awiri (75). Mituyi inapatsidwa makilogalamu 25 (pafupifupi masupuni 3) a mbewu za chia zonse kapena zamatabwa (ground) mbeu kapena tsiku la masabata khumi.
Iwo analangizidwa kuti azikhala ndi zakudya zawo zamakono ndi zochitika, komanso kupeĊµa zopangira mafuta ndi nsomba ndi kuchepetsa nsomba ndi nsomba kuti azigwira ntchito imodzi pamlungu. Awa ndiwo magwero a alpha-linolenic acid (ALA), ndipo ochita kafukufuku ankafuna kuti mbewu za chia zikhale chakudya chokhacho panthawi yophunzira. Pogwiritsidwa ntchito, ALA imasanduka DHA kapena EPA. Nkhanizo zinayesedwa pa mazinga a ALA ndi EPA.
Kumapeto kwa nthawi ya sabata khumi, anthu omwe analandira mbewu za chia za pansi, anali ndi magazi ambiri a ALA ndi EPA. Palibe kuwonjezeka kwakukulu kwa iliyonse ya mafuta othetsa mavitaminiwa omwe amapezeka mu mbeu zonse za chia kapena magulu a placebo. Olembawo amatchula kafukufuku wawo omwe anali nawo kale omwe ankadya chia tsiku ndi tsiku-50 magalamu (pafupifupi masipuni 6) monga mbewu zonse zomwe zinagwedezeka m'madzi-zidakwera m'magazi a ALA poyerekeza ndi placebo. Koma poyerekeza ndi phunziro la chia la pansi, magawo amenewo anali otsika kumapeto kwa masabata 12 kusiyana ndi momwe anawonera ophunzira omwe anaphunzirapo pambuyo pake omwe anali ndi chia kwa milungu khumi.
Kugaya Chia Kungakhale Bwino
Phunziro laling'ono limeneli limasonyeza kuti kudyetsa mbewu za chia kumathandiza kuti thupi lipeze zofunikira zowonjezera kwa iwo, mwakuonjezera zomwe zimatchedwa "bioavailability." Mayesero ambuyomu adanenapo zotsatira zofanana kuchokera kumtunda wa pansi poyerekeza ndi zozungulira zonse. Nthawi yotsatira mukasankha kudya mbeu za chia pofuna kupindulitsa zakudya zawo, ganizirani kugaya. Mukhoza kugaya mbewu za chia mu chopukusira khofi yoyera kapena kugula mbewu ya chia.
Mawu Ochokera
Nthanga za chia ndizochokera kwa omega-3 fatty acids ndipo mukhoza kuzigwiritsa ntchito zonse kapena pansi. Amaperekanso chingwe komanso zambiri kwa m'mimba ntchito ngakhale kuti mumagwiritsa ntchito bwanji.
Sangalalani kugwiritsa ntchito mbewu zogwiritsira ntchito zosiyanasiyana.
> Zotsatira:
> Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. Chia mbewu sizimayambitsa kuperewera kwa thupi kapena kuthetsa vuto lachilombo kwa anthu olemera kwambiri. Zakudya Zakudya . 2009 Jun; 29 (6): 414-8.
> Nieman DC, Gillit N, Jin F, Henson DA, Kennerly K, Shanely RA, Ore B, Su M, Schwartz S. Chia mbewu zowonjezeramo komanso ziwopsezo zowopsa kwa amayi oposa: metabolomics investigations. J Altern Complement Med. 2012 Jul; 18 (7): 700-8.
> Nieman DC, Interview April 30, 2013.