The Link Between Chia Mbeu uye Lipipidhi Dzako

Chia ( Salvia hispanica L ) rudzi rwemichero iyo inhengo yemhuri yemamiti uye inowanzosimudzirwa munyika dzakadai seColombia neGuatemala. Mbeu yakabva pamuti uyu inowanzoshandiswa mumhando dzakawanda dzezvokudya-kusanganisira chingwa, zviyo, nezvimwewo ndiro-pamwe chete zvinoshandiswa chete.

Mbeu dzeChia dzakava zvokudya zvinozivikanwa mumakore achangopfuura nekuda kwezvinhu zvakasiyana-siyana.

Kunyange zvazvo mbeu dzechia dzinonyanya kuzivikanwa nekupa zvipo kune chipo chakakurumbira, chia pet, ivo vanowedzerawo mumishonga yakawanda- kusanganisira fiber yakasanganiswa, mafuta ane utano, antioxidants, mineral, uye mavitamini B. Utano hunobatsira hwekudya mbeu dzechia zvakare dzakarongedzwa pane zvimwe zvirwere, zvakadai semagetsi ekurwara uye chirwere cheshuga. Inogona kusanganisira mbeu dzechia muzvokudya zvako zvinobatsirawo kuchengetedza chelesterol uye triglyceride mazinga ane hutano?

Chia Mbeu uye Lipids Yako

Kune zvishoma chete, zvidzidzo zviduku kunze uko zvakatarisa kuti chia mbeu inoshandiswa inobata sei cholesterol uye triglyceride mazinga. Zvidzidzo izvi zvakanyanya kutarisa vanhu vakange vane chirwere cheshuga, chirwere chemagetsi, kana kuti vakaiswa sehuwandu hwehuwandu hwemutumbi uye huwandu hwemuviri (BMI) hwemakumi maviri nemashanu. Zvidzidzo izvi zvakapedza chero kupi zvako kubva masvondo gumi kusvika ku14 kune vanhu vaivewo vachitevera kudya kwakanaka-pamwe nekudya chero kupi zvako pakati pe25 ne50 magiramu embeu yemirira kana yakakwana chia zuva rega rega.

Zvakawanda zvidzidzo zvakaratidza kuti kusanganisira mbeu dzechia hazvina kuchinja zvikuru LDL , HDL , cholesterol yakazara, uye triglyceride mazinga. Kune rumwe rutivi, zvidzidzo zvishoma zvakaratidza kuti mbeu dzechia dzakakwanisa kuderedza zvakanyanya triglyceride mazinga. Zvisinei, chimwe chezviongorori izvi chakashandisawo mbeu dzechia musanganiswa neyey soy and oatmeal-zvekudya zviviri zvakave zvichiratidzwa kuti zvibatsire kuvandudza mazinga.

Unofanira Kuisa Chia Mbeu Muzvokudya Zvako Here?

Nemhaka yehutano hwavo uye hutano hunobatsira, mbeu dzechia dziri kuwedzera kuonekwa pane zvekudya uye utano hwezvokudya mashefu. Asi kana iwe uri kutarisa mbeu dzechia kuti ubatsire pasi mazinga ako emakiti, mutongo uchiri kunze kwekuti kana kuti kwete here kunogona kubatsira pakuchengeta cholesterol yako uye triglyceride mazinga mukutarisa.

Kunyange zvazvo zvidzidzo zvakawanda zvichidiwa munharaunda ino, mbeu dzechia dzakakwirira mu- suluble fiber uye omega-3 fatty acid , alpha linolenic acid-zvose moyo-utano hune utano hunogona kubatsira kuchengetedza huwandu hwepachidimbu mukutarisa. Nemhaka yeizvi, mbeu dzechia dzinogona kushandiswa mune zvekudya kuti uderedze cholesterol yako uye triglycerides. Mbeu dzeChia dzinogona kuiswa mumhando dzakasiyana siyana dzekudya, kusanganisira:

• Kusanganisa mbeu dzechia muhomwe dzegorosi kana muffin.
• Kushungurudza mune zvishoma zvembeu dzechia mumunda wako wekudya mangwanani, yogurt, kana oatmeal.
• Kudzingirira mbeu dzechia muSweetothie yako yaunofarira kudya.
• Kuwedzera kune avo soup kana saladi yako sechingwa chinonaka.
• Kusanganisa mbeu dzechia mu granola yako kana imwe mhuka yakagwinya

Sezvaunogona kuona, kune nzira dzakawanda dzekushandisa mbeu dzechia dzakakosha mumutambo wako wokuderedza kudya . Zvisinei, pamwe chete nemafuta ane utano aanova nawo, mbeu dzechia dziriwo zvishoma mumakirori-kunyanya kana iwe ukashandisa yakawanda.

Saka, sezvinoitwa nemhando ipi zvayo yezvokudya, ivaipedze mumwero.

^Sources:

^{Chicco AG, D'Alessandro ME, Hein GJ et al. Dhiyabhorosi Chia Mbeu (Salvia hispanica L) Yakapfuma muAlfini Linolenic Acid Inovandudza Adiposity uye Normalizes Hypertriacylglycerolaemia uye Kurwisana kweUndulin muDyslipaemic Rats. Br J Nutriti 2009; 101: 41-50.}

^{Ferreira C, Fomes L, DaSlilva S et al. Migumisiro yeChia Mbeu (Salvia hispanica L) Kudyidzwa kweMwoyo Mungozi Dambudziko Muvanhu: Ongororo Yakarongeka. Nutr Hospita 2015; 32: 1909-1918.}

^{Nieman DC, Cayea EJ, Austin MD et al. Chia Mbeu Haiti Kukurudzira Kurasikirwa Kwemafuro kana Kukonzera Matambudziko Kuipa Kwezvinhu muWeightight Adults. Nutriti Re 2009: 414-418.}

^{Tavares Toscano L, Tavares Toscano L, Tavares R et al. Chia Induces Clinically Discrete Weight Loss uye Kuvandudza Lipid Profile Pamwe muAiyo Akachinja Maitiro Akare. Nutr Hospita 2015; 31: 1176-1182.}

^{Vuksan V, Whitam D, Sievenpiper JL, et al. Kuwedzera Kurapa Kunowanikwa neChirungu cheGrain S alba (Salvia hispanica L) Kunovandudza Maitiro uye Kuwedzera Mikana Dambudziko Rehutachi muTachipiri Cheshuga. Chirwere cheshuga 2007; 30: 2804-2811.}