Chomera chopanga khofi chimafesa mbewu za chia, monga Wayne Coates, Pulofesa Emeritus ku Ofesi ya Arid Land Studies ku University of Arizona, m'buku lake Chia.
Kudyetsedwa ndi Aaztec, mbewu izi zing'onozing'ono tsopano ndizo chakudya cha thanzi, ngakhale kuti umboni wa zothandiza zaumoyo ndi wochepa, malinga ndi zomwe zinalembedwa mu Journal of Biomedicine ndi Biotechnology.
Mmene Mungaperekere Mbewu za Chia
Coates amalimbikitsa kubzala mbewu za chia kwa masekondi angapo chabe. Mtedza wa mafuta, chia umakhala ndi mafuta ambiri ndipo ngati mukupera nyembazo, zimakhala ngati "batala".
Musasambe njere zanu za chia musanamwe. Iwo ndi hydrophilic, zomwe zikutanthauza kuti mbewu izi zimamwa madzi mpaka maulendo 9 polemera kwawo. Makhalidwe abwinowa angathandize mbewu za chia kugwira ntchito monga chida cholemetsa chifukwa chotchedwa "zakudya zowonjezera madzi," omwe ali ndi madzi okwanira, zimakulepheretsani kukhala okhutira ndi okhutira nthawi yaitali , zomwe zimachititsa kuti musamadye kwambiri.
Vuto lomwe mungaloweremo ndi njira yopukusira khofi ndikuti mbeu zanu za chia zimatenga kukoma ndi fungo la khofi. Popeza simungaponyedwe chopukutirapo, yesetsani kupukusira mpunga kuti musambe "kutsuka" chopukusira.
Chifukwa chiyani muwonjezere mbewu za Chia ku chakudya chanu?
Nchifukwa chiyani anthu ambiri akuyesera kupeza thanzi mwa kuwonjezera chia ku zakudya zawo? Mbeu izi tsopano zoposa zana, kuphatikizapo kombucha ndi mbewu chifukwa ali ndi thanzi.
Mbeu za Chia ndizo:
- kwambiri mu fiber
- kwambiri mu mapuloteni
- antioxidant-wolemera
- odzaza ndi omega-3 fatty acids
Kuchuluka kwa mafuta abwino mu mbewu za chia zimapanga makilogalamu 60 pa supuni. Ngati mukuwerengera kalori ndipo mwayamba kuwawaza pa yogour mafuta anu ndi smoothies, mungathe kuchotsa zakudya zina kuti mukhale ndi caloriki pansi pa bajeti.
Ubwino Wathanzi Wathanzi
Umboni wa zachipatala wokhudzana ndi thanzi la chia ndi wochepa, koma pali maphunziro angapo.
Kafukufuku pa makoswe anadyetsa mbewu za chia zopezeka:
- chofunika kwambiri kuchepetsa kutsika kochepa lipoprotein, aka "cholesterol choipa"
- kuchepetsa kwakukulu mu triglycerides
- kuchulukanso kwapamwamba kwambiri kwa lipoprotein, aka "cholesterol chabwino"
- omega-3 fatty acids ochuluka
Ndemanga yochokera ku Journal of Biomedicine ndi Biotechnology inafotokozera deta kuchokera ku mayesero anayi a zachipatala mwa anthu. Pano pali chidule cha zomwe olemba apeza:
- Kudya makilogalamu 25 a mbeu ya chia pa tsiku kwa masabata khumi ndi awiri sikunapangitse kulemera kwakukulu kapena kuchepetsa matenda. Komabe, magawo a omega-3 a magazi owonjezerekawo akuwonjezeka.
- Kumwa chakumwa chokhala ndi mbewu ya chia kwa miyezi iwiri kumapangitsa shuga a m'magazi komanso ma triglyceride. Ophunzirawo, odwala omwe ali ndi matenda amadzimadzi, otaya thupi , nayenso.
- Mayesero enanso awiri adapezeka kuti akudya mbewu za chia (njira yowonjezera siinatchulidwe) inachepetsa shuga pambuyo pa chakudya ndikuwonjezeka omega-3s.
Zotsatira:
Chia: Complete Guide kwa Ultimate Superfood. Wayne Coates, PhD. Kusindikiza kwaSterling. (2012)
Tufts University Health & Nutrition Letter: Kodi Muyenera Kumanga Bandwagon Chia Mbeu? (2013)