Nzira Yokushandisa Chia Mbeu Mune Zvokudya Zvako
Kunyange zvazvo chika chia ichizivikanwa zvikuru nekushandiswa kwayo seChia Pet, vanhu vari kutanga kutora mararamiro ehutano hwembeu dzayo. Kutaura zvazviri, vamwe vanhu vanoti kuwedzera mbeu dzechia kune kudya kwavo kwakaderedza zviratidzo zvekugara kwenguva refu . Ona kuti tsvakurudzo inorevei pamusoro pehutano hwezvibereko zvembeu dzechia.
Chii Chia Mbeu?
Mbeu dzeChia dzakasvibirira uye dzine michero yakawanda inenge yakaenzana nehuwandu hwembeu dzepoppy.
Ndiwo mbeu kubva kumiti, Salvia hispanica L. Nguva yakareba yakashandiswa kuti ishandiswe muMexico neGuatemala, mbeu dzechia dzichangobva kuzivikanwa mune dzimwe nyika nekuda kwekuti dzakanaka kune omega-3 fatty acids, antioxidants, uye fiber fiber . Mbeu dzeChia inowowo maitiro akanaka e calcium, magnesium, phosphorus, uye potassium. Vatori vezvokudya vatanga kuwedzera mbeu dzechia kune zviyo, zvinhu zvakabikwa, jisi rezvibereko uye yogurt.
Chia Health Benefits
Zvichienderana nehupamhi hwepamusoro ye omega-3 fatty acids, mbeu dzechia dzinofungidzirwa kuti dzibatsire kugadzirisa kupisa uye kukurudzira utano hwemwoyo. Nehupamhi hwehutachiona hwe antioxidants, mbeu dzechia dzinogona kubatsira kuderedza ngozi yekenza. Nzvimbo yavo yakakwirira yepamusoro inoratidza kuti vanogona kuva nehutano hwekudya uye kuderedza kushata kwakashata kwemashuga muhutachi hweropa.
Zvakakosha kuziva kuti pane tsvakurudzo shomanana inobatanidza zvakananga mbeu dzechia kune idzi dzinofanirwa kubatsirwa.
Zvimwe zvidzidzo zvepakutanga zvakaratidza migumisiro yakavhengana mumagariro ei chia kukurudzira kurasikirwa kwemazi. Zvimwe zvidzidzo zvepakutanga zvakaratidza kuti kudya mbeu dzechia zvinogona kukonzera kuderedzwa kwe triglycerides uye postpandial mushuga weropa, izvo zvese zvingatsigira pfungwa yokuti mbeu dzechia dzakanaka kune utano hwemwoyo.
Tsvakurudzo paChia uye Constipation
Nepo kune anecdotes yevashandi veBHI vanoti Mbeu dzechia dzakagadzirisa zvakanyanya masangano avo, hapasati dzichionekwa seongororo yekutsvakurudza kuti iite izvi zvakare. Ikopa , iyo inowirirana nemafuta omega-3, ane zvimwe zvishoma zvitsvakurudzo zvinotsigirwa zvekunatsiridza kuvimbiswa.
Sei mbeu dzechia dzinogona kubatsira kubatwa? Apo mbeu dzechia dzinotora mvura, dzinotora gel-kufanana. Izvi zvinogona kubatsira nekunakisisa kugadzirisa maitiro, mune mamwe mazwi, kuchengeta zvigaro moister uye nyore kupfuura. Mukuwedzera, zvakawanda zve fiber mu mbeu ye chia inogadziriswa fiber . Simba reSubha rinofungidzirwa kuti ndiyo inonyanya kushivirira ye fiber kuvanhu vane IBS.
Kunyatsotsvakurudza kushandura zuva hakuratidze chero zvakaipa zvisina kunaka zvekudya chia. Saka, kunze kwekuti iwe uine zveruzhinji kune mbeu, vangave vakakodzera kuedza.
Nzira Yokudya Chia Mbeu
Heano mamwe mazano ekubatanidza mbeu dzechia muzvokudya zvako zvezuva nezuva:
- Tanga zvishoma nezvishoma kubvumira nguva yako nguva yekugadzirisa.
- Maererano neUnited States Dietary Guidelines, chengetedza kudya kwako kwepasipuni mitatu pazuva.
- Ita chokwadi chekunwa mvura yakawanda.
- Kusiyana nemafuta, mbeu dzechia hazvidi kuti dzigone kubatsirwa nehutano hwavo.
- Iwe unogona kuda kutora mbeu iyo usati wadya kuti uwedzere maitiro avo-akafanana.
- Iwe unogona kuwedzera mbeu dzechia ku smoothies, uidye se pudding, uchisese pane zviyo kana saladhi, kana kuti uzviise muzvinhu zvakabikwa.
> Sources:
> Ali, N. et.al. "Ramangwana Rakavimbisa reChia, Salvia > hispanica > L." Journal of Biomedicine uye Biotechnology 2012 2012: 171956.
> "Basic Report: 12006, Mbeu, chia Mbeu, dzakaoma" Agricultural Research Service, United States Dhipatimendi Rezvekurima: National Nutrient Database yeTeal Reference
> Rao SSC, Yu S, Fedewa A. Shanduro yekuongorora: kudya > fiber > uye FODMAP-inogadziriswa kudya mukutonga kwekumbirwa uye kushungurudzika kwechirwere chirwere. Alimentary Pharmacology & Therapeutics . 2015; 41 (12): 1256-1270. doi: 10.1111 / apt.13167.