Mbeu za Chia sizinthu zatsopano, makamaka, chia imakhulupirira kuti idagwiritsidwa ntchito ngati mbeu yovomerezeka ya anthu a Aztec makamaka chifukwa cha zakudya zapamwamba. Mbewu yadzabwereranso ndi mphamvu zoposa za m'ma 1970 ndi 80 pamene idagwiritsidwa ntchito makamaka ngati kambewu kakang'ono kamene kanakula malaya a "Chia Zanyama," chinthu chokongola cha pakhomo.
Chia amachokera kumadera a Mexico, Central America, ndi South America.
Dzina, chia, limatanthauzira ngati cheetah popanda "t," linachokera ku chinenero cha Aaztec.
Zakudya zabwino
Mukamaganizira za izo, n'zosadabwitsa kuti mbewu zidzakhala ndi zakudya zamtundu wa mbeu-pambuyo pake, cholinga cha mbewu, mbewu iliyonse, ndikutenga zomera zonse.
Chomwe chimayambitsa mbewu za chia kusiyana ndi mbewu zina ndizoti zimakhala ndi zina zomwe sizipezeka m "mbewu zina.
| Nthrients mu mbewu za chia | Zotsatira za michere |
|---|---|
| Pamwamba pa mafuta a Omega-3 | Mofanana ndi mbewu ya fulakesi, mbewu za chia zili ndi omega-3 fatty acids ambiri. Mbeu zambiri zimakhala ndi mafuta ambiri omega-6, koma mafuta omega-3 ochepa kwambiri. |
| Pamwamba muzitsulo zosungunuka | Ngati muwonjezera madzi kumbewu ya chia, mwamsanga mudzawona gel osapangika kunja kwa mbewu, yomwe ndi mawonekedwe osungunuka . Monga gelisi m'matumbo athu, amachepetsa kuchepetsa chakudya ndipo amatha kusokoneza zotsatira za carbu pa shuga la magazi. |
| Kutsika mu carbs | , Pafupifupi carbs onse mu chia mbewu ndi fiber, zomwe zikutanthauza kuti pafupifupi palibe imodzi ya carbs ndi shuga kapena wowuma. Izi ndi zabwino kwa anthu omwe amadya zakudya zochepa . |
| Pamwamba pa calcium ndi magnesium | Mbewu imodzi ya chia, yomwe ili ofanana ndi supuni 2, ili ndi 180 mg ya calcium, chothandizira kwambiri pa zofunikira zanu za tsiku ndi tsiku. Ali ndi 96 mg ya magnesium, yomwe ndi 30 peresenti ya zosowa za anthu ambiri. |
| Pamwamba mu antioxidants | Mofanana ndi mbewu ya fulakesi , mafuta olemetsa omega-3 amatetezedwa kwambiri ndi antioxidants mu mbewu. |
Chifukwa cha thanzi lawo labwino, thanzi lambiri limapindulitsa thupi lanu ndi ubongo, ndipo kafukufuku waposachedwapa amasonyeza kuti pangakhale phindu lalikulu kudya mbewu izi.
| Mfundo Zosakaniza Za Mbewu za Chia (1 payekha, supuni 2) |
|---|
| Malori: 138 |
| Mabala onse: 12 magalamu |
| Fiber: 10 magalamu |
| Ma carbs (othandizira) : 2 magalamu |
| Mafuta onse: 8.6 magalamu |
| Omega-3 fatty acids (alpha linolenic acid): 5.1 magalamu |
| Mapuloteni: 4.7 magalamu |
Ubwino wa Zaumoyo
Kafukufuku wambiri wa kafukufuku akuchitidwa kuti ayang'ane za ubwino wa thanzi la chia. Kafukufuku wina anayang'ana kuwonjezera mbewu za chia ku zakudya za anthu omwe ali ndi shuga. Gulu lophunzira lomwe limadyetsa supuni zitatu za mbewu za chia tsiku ndi tsiku zinkakhala ndi mphamvu zowonjezera shuga m'magazi komanso zina zothandiza zaumoyo. Amene ali mu phunziro lomwe adawonjezera mbeu za chia ku zakudya zawo adadya zakudya zochepa komanso mafuta abwino (iwo adachokera ku 55% mpaka 45% ya ma carb). Pali zotsatira zoyambirira zomwe zikuwonetsa zopindulitsa zomwe zingathandize kuchepetsa shuga ndi matenda a mtima.
Mavuto omwe angathe
Ngati simukuzoloŵera kudya zakudya zambiri , ndibwino kuti muyambe pang'ono ndikuwona momwe mukuchitira-mwinamwake supuni ya tiyi kapena awiri poyamba ndikuyamba kumanga. Anthu ena sagwiritsidwa ntchito kuti adye zakudya zamtundu wapamwamba ndipo akhoza kulemba m'mimba gasi pamene ayamba kudya mbewu za chia.
Komanso, chifukwa mbewu za chia zimawombera madzi ambiri, ndizofunikira kukhala ndi madzi okwanira nawo. Komanso, anthu ena omwe amatsutsana ndi mbewu za mpiru amavomereza kuti ali ndi vuto lopweteka kwa mbewu za chia. N'zotheka kuti kumwa mankhwala panthawi imodzimodzi monga kudya mbewu za chia kungachepetseni kuyamwa kwa mankhwala, omwe nthawi zina angakhale chinthu chabwino komanso nthawi zina, osati.
Kusankha ndi Kusunga Chia
Pamapeto pake, mukufuna kupeza mbewu za chia zowonjezereka zomwe mungathe. Nkhani yabwino ndi yakuti mbeu zonse za chia zikhoza kukhala zabwino kwa zaka ziwiri ndipo sizikuyenera kuti zikhale firiji. Mukhoza kupeza zakumwa za mbewu za chia ndi zina za mbewu za chia, zomwe ziri zabwino, chifukwa alibe shuga kapena zowonjezera. Fungo la Chia limagulitsidwa, kapena mungathe kudzipanga nokha, lingagwiritsidwe ntchito ngati njira yopanda gluten m'maphikidwe apansi.
Mbewu Zonse Kapena Pansi?
Pofuna kupeza chakudya chokwanira kuchokera ku nyemba za chia, mbewu imatha kukhala pansi kapena kufufuza. Mosiyana ndi mbewu ya fulakesi, yomwe imapereka zakudya zochepa kwambiri mpaka zimakhala zochepa, pamene nkhuku za chia zimachepetsedwa, kawirikawiri mumakonzedwe ambiri, zakudya zambiri zimayambira.
Chinthu chosangalatsa chodyera mbewu yonse ndi mbewu ya chia "pops" pang'onopang'ono mukakamira pambewu yofewa.
Njira Zapang'ono za Carb Kutumikira Mbewu za Chia
Mukapanda kudya mbewu ya chia yaiwisi, mudzafuna kuti mbewu izizichepetsa mu madzi kapena yogurt, musadye. Izi zingatenge pafupifupi mphindi 20 ndi zakudya zozizira, ndi mphindi 5 mpaka 10 ngati madzi otentha amagwiritsidwa ntchito pokonzekera. Gel amene amachokera ku mbewu monga momwe imakhalira imatha kukhala yochepa mu zokonzekera zina, zomwe zingakhale zophweka-kuziyika kwa ena, koma kwa iwo amene amakonda mapepala a tapioca, ayenera kukhala otchuka kwambiri.
| Njira 10 za carb zotumikira mbeu za chia |
|---|
| Yogurt |
| Jell-O wopanda shuga (amajambula gel osasinthasintha): Kokonati ya laimu Jell-O ndi mbewu za chia |
| Chia pudding, ofanana ndi mpunga kapena tapioca pudding: Chia pudding Chinsinsi |
| Ambiri a ku Mexican amamwa mowa a fresca ndi mbewu za chia |
| Sakanizani mu smoothies ndikugwedeza |
| Saladi kuvala |
| Msuzi kapena stews |
| Zamagetsi |
| Mitundu yotsekemera |
| Omelets |
Zotsatira:
Nthawi zambiri, MA, ndi al. "Tsogolo losangalatsa la chia, Salvia hispanica L." Journal of Biomedicine ndi Biotechnology. (2012).
Reyes-Caudillo E, Tecante A, Valdivia-López MA. "Zakudya zam'thupi ndi mankhwala a phenolic akupezeka ku chia ku Mexican (Salvia hispanica L.)". Food Chemistry 2008; 107 (2): 656-663.
Dipatimenti ya Ulimi ya United States ya National Nutrient Database ya Standard Reference Release 26. "Dongosolo lachilengedwe la 12006, Mbewu, mbewu za chia, zouma."
Vuksan V, et al. "Kuwonjezera pa mankhwala ochiritsira ndi Salba (Salvia hispanica L.) yachitsulo, amachititsa kuti matenda akuluakulu a shuga apezeke m'magulu akuluakulu a shuga. 2007 Nov; 30 (11): 2804-10.