Malingaliro a zaumoyo za ubwino wa mbewu za chia zikupitirizabe kutchuka. Kodi izi ndi zoona?
Simuyenera kudalira mabodza onena za chia odalirika. Tawonani zomwe zofukufuku zachipatala zimanena, komanso malingaliro okhudza momwe mungapangire njere za chia mu chakudya chanu cha tsiku ndi tsiku.
1 - Kodi Chia Mbeu Ali ndi Thanzi Labwino?
Aaztec akale ankakolola mbewu za chia kuchokera ku chomera cha Salvia herpanica ndipo chinali chowunikira chawo chachikulu kwa zaka zambiri. Mbeu za Chia zimakhala zathanzi ndipo zimapereka:
- Matenda apamwamba , omwe amadziwika kuti amalimbikitsa moyo wautali
- Omega-3 fatty acids, omwe ndi opindulitsa kwa ntchito ya mtima ndi kuchepetsa kutupa kwa msinkhu
- Antioxidants , kuphatikizapo zakudya zamasamba, monga quercetin ndi asiffe ya caffeic
2 - Chia Mbeu ndi Kutaya Kwambiri
Kugulitsidwa ngati chakudya chozizwitsa cholemetsa chothandizira, kodi chia imakuthandizani kuchepa thupi?
Kafukufuku wofalitsidwa mu Research Research (Nutrition Research) adapeza kudya pafupifupi 6 tbsp ya mbeu ya chia tsiku lililonse kwa milungu khumi ndi umodzi osati chifukwa cha kulemera kwa amuna ndi akazi oposa oposa 76. Zotsatirazo zikuwonetsa pamene ophunzirawo akuwoneka kuti ataya pang'ono pang'onopang'ono pa phunzirolo, iwo mwamsanga anasinthika ndi fiber yowonjezera yowonjezereka, popanda zotsatira zanthawi yaitali zowononga kulemera .
Nkhumba za chia zimatengera nthawi khumi kulemera kwa madzi, komabe zimawapangitsa kukhala mtundu wa chakudya chopatsa madzi chomwe chingakupangitseni kukhala okhutira ndi okhutira nthawi yaitali .
3 - Kodi Chia Zidzakhala Zowonjezera Mphamvu Zanga ndi Kupirira?
Anthu othamanga kutali kwambiri a mtundu wa Tarahumara ku Mexika ankakonda kudya njere za chia okha m'madzi ngati chakudya paulendo wawo. Momwemonso mbeu za chia zingakulimbikitseni, kaya mukuyendetsa marathon, kapena mumangoyenda kumene?
Kafukufuku wochepa wofalitsidwa mu Journal of Strength and Conditioning Research akusonyeza kuti mbewu za chia zimakhala ndi madzi omwe amapindula asanayambe kuchita masewero olimbitsa thupi, komanso shuga wambiri.
4 - Kodi ndiyenera kudya Chia Mbewu Pansi Kapena Yonse?
Kafukufuku wofalitsidwa mu Journal of Alternative and Complementary Medicine anapeza kuti patapita masabata khumi akudya mbewu zonse za chia, mbeu (milled), kapena placebo, okhawo omwe adadya mbewu za chia pansi anali ndi ma omega 3 mafuta acids eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA).
Kafukufuku wam'mbuyomu wa gulu lomwelo la asayansi adapezanso kuti kukupera mbeu za chia zimapangitsa thupi lanu kuti lipeze phindu lalikulu kwa iwo. Zomwe anapezazi zikufanana ndi zomwe zapita kale pazomwe zimapangidwira .
5 - Mmene Mungaperekere Mbewu za Chia
Kupukusa mbewu za chia kwa masekondi angapo mu chopukusira khofi kapena mliwiro wa blender udzawapera kuti agwiritsidwe ntchito pa smoothies kapena pa saladi. Samalani kuti musagwedeze motalika kwambiri, kapena mutha kusungunuka ndi gluey chifukwa cha mbeu za mafuta.
Kuti mutenge fungo la khofi mu pulasitiki yanu, muthamanga mpunga wochuluka mwa izo poyamba.
6 - Kodi ndiyenera kusankha Mbewu Yoyera Kapena Yakuda?
Pali kusiyana kochepa kwambiri kwa zakudya pakati pa mbewu zakuda za chia ndi nyemba zoyera. Pewani mbewu iliyonse ya bulauni yomwe mumapeza mukusakaniza. Izi kawirikawiri zimakhala ndi udzu wochokera ku mitundu yosiyanasiyana ya mbewu kapena mbeu ya chia.
Momwe Mungadye Chia Mbewu
Monga fulakisi, hemp ndi mbewu zina zathanzi, mukhoza kuphatikiza mbewu za chia mu chakudya chanu cha tsiku ndi tsiku:
- Fukani pa chimanga chanu chakuda kapena chimfine
- Ikani 1-2 tbsp mu chipatso kapena masamba smoothie
- Sakanizani ndi madzi, mandimu kapena mandimu ya mandimu ndi sweetener monga Chia Fresca
- Kusakanikirana ndi ufa kapena mbewu zonse mu kuphika ndi casseroles
Chifukwa mbewu ya chia ili ndi pang'ono pang'ono, mukhoza kuisakaniza ndi mbale zina popanda kuwonongera.
Zotsatira:
Coates, Wayne. Chia: Complete Guide kwa Ultimate Superfood. Kusindikiza kwaSterling. 2012.
Illian TG, et al. "Mbewu ya Omega-3 ya Chia Imatengedwa Monga Njira Yothira Zakudya." J Strength Cond Res. 2011.
Morris, Emily ndi Morris, Carole MySeeds Chia Test Kitchen: Chia Seed Cookbook. Kusindikiza kwa Skyhorse. 2013.
Nieman, et al. "Mbeu ya Chia siimayambitsa kulemera kwa thupi kapena kusintha zinthu zoopsa za anthu okalamba kwambiri." Zakudya Zakudya. 2009.
Rolls, Barbara ndi Hermann, Mindy. Njira Yowonjezereka Yowonjezereka. HarperCollins. 2012. Kukambirana ndi Barbara Rolls kunachitika pa April 30, 2013.