chia tsabaYana daya daga cikin mafi kyawun abinci. An ɗora shi da abubuwan gina jiki waɗanda zasu iya ba da fa'idodi masu mahimmanci ga jikinmu da kwakwalwarmu.
Saboda dandano da ikon haɗuwa tare da girke-girke daban-daban, ana iya ƙara shi zuwa kusan kowane abu. Ana kuma amfani da ita wajen yin kaurin miya saboda iya shan ruwa da samar da gels.
chia tsaba Yana da wadata a cikin fiber, furotin, acid fatty acid, bitamin da ma'adanai. Yana ba da kyakkyawan gamsuwa, yana ciyar da jiki kuma yana taimakawa inganta lafiyar hanji.
Hakanan an ɗora shi da antioxidants waɗanda ke haɓaka bayanin martabar lipid kuma suna rage tara mai.
A cikin labarin "me ake nufi da tsaban chia”, “ amfanin tsaban chia da cutarwa”, tsaban chiadarajar abinci mai gina jiki” ve "Yadda ake amfani da tsaba na chia", "yadda ake rasa nauyi tare da tsaba chia", "yadda ake amfani da tsaba na chia don rasa nauyi" Zai gaya muku abin da kuke buƙatar sani game da shi.
Menene iri Chia?
chia tsaba, chia shukasu ne ƙananan tsaba na Salvia Hispanica.
Ya fito ne daga Mexico da Guatemala kuma Aztecs da Mayas waɗanda suka rayu a wannan yanki suna cinye shi tun zamanin da. A gaskiya ma, "chia" ita ce tsohuwar kalmar Maya don "ƙarfi".
Me Chia Seed ke Yi?
chia tsabahigh fiber da kumaomega-3 fatty acid, ya ƙunshi furotin mai inganci da yawa da ma'adanai masu mahimmanci da antioxidants.
Yana rage abubuwan haɗari ga cututtukan zuciya da ciwon sukari, yana tallafawa lafiyar narkewa. chia tsabaYana da ƙarami, lebur da siffar m tare da kyalli, laushi mai laushi. Yana iya zama fari, launin ruwan kasa ko baki a launi.
Darajar Gina Jiki na Chia Seeds
Yawan adadin kuzari a cikin tsaba chia?
Kalori iri na Chia100 a kowace gram 486. 100 grams chia iri abun ciki shine kamar haka:
Calories: 486
Ruwa: 6%
Protein: gram 16.5
Carbohydrates: 42.1 grams
Sugar: 0 gram
Fiber: 34,4 grams
Fat: 30.7 grams
Cikakken: 3.33 grams
Monounsaturated: 2.31 grams
Polyunsaturated: 23.67 grams
Omega-3: 17,83 grams
Omega-6: 5.84 grams
Mai mai: 0,14 g
Chia iri glutenkai ne. Saboda haka, ana iya amfani da shi cikin sauƙi ta hanyar mutanen da ke da damuwa ga alkama.
Chia Seed Sinadaran
Carbohydrates da fiber
Chia tsaba carbs yawancin abubuwan da ke cikin sa yana cikin nau'in fiber (fiye da 80%). Kowanne daga cikin giram 28 nasa yana dauke da giram 11 na fiber, wanda wani muhimmin bangare ne na shawarar yau da kullun ga maza da mata.
Filayen galibin nau'in da ba a iya narkewa (95%) ne. Fiber mara narkewa yana da ikon rage haɗarin ciwon sukari. Wasu daga cikin zaruruwa marasa narkewashort sarkar m acidYana tallafawa lafiyar hanji ta hanyar inganta samuwar
Chia iri gelling Yana da siffar kasancewa a cikin ruwa ko wasu ruwaye, zaruruwan da ke cikin abun ciki suna ɗaukar nauyin nauyin 10-12 na kansa kuma tsaba sun juya zuwa wani taro mai kama da gel.
mai
Ɗaya daga cikin keɓantaccen fasalin waɗannan nau'ikan shine babban abun ciki na omega-3 fatty acids masu lafiyan zuciya. Kimanin kashi 75 cikin 3 na mai suna kunshe da omega-20 fatty acid alpha linolenic acid (ALA), yayin da kusan kashi 6% na dauke da sinadarin omega-XNUMX.
Wannan iri shine sanannen tushen tushen albarkatun omega-3 mai fatty acid kuma ya fi flaxseed kyau.
Chia Seed Protein
Yana da nau'in sinadirai masu kama da sauran tsaba, amma ya ƙunshi furotin fiye da hatsi, 19%.
Yana ba da furotin mai inganci tare da mahimman amino acid don haka yana da kyaufurotin na tushen shuka shine tushen.
bitamin da kuma ma'adanai
Ko da yake yana ba da adadin ma'adanai masu yawa, yana da ƙarancin tushen bitamin. An jera mafi yawan ma'adanai a ƙasa.
Manganisanci
Dukan hatsi da tsaba suna da mahimmanci ga metabolism, girma da ci gaba. manganese yana da wadata a ciki
phosphorus
Yawancin lokaci ana samun su a cikin abinci mai wadatar furotin,phosphorus yana ba da gudummawa ga lafiyar kashi da kula da nama.
jan karfe
Yana da mahimmancin ma'adinai don lafiyar zuciya.
selenium
Yana da mahimmancin ma'adinai na antioxidant da ke cikin matakai da yawa a cikin jiki.
Demir
A matsayin wani ɓangare na haemoglobin a cikin jan jinidemirYana taka rawa wajen jigilar iskar oxygen cikin jiki.
magnesium
magnesium Yana taka muhimmiyar rawa a yawancin matakai na jiki.
alli
Ita ce mafi yawan ma'adinai a jikin mutum; Yana da matukar muhimmanci ga kasusuwa, tsokoki da jijiyoyi.
Kamar kowane iri, chia tsaba daphytic acid ya hada da. Phytic acid wani fili ne na tsire-tsire da ke ɗaure ga ma'adanai irin su baƙin ƙarfe da zinc kuma yana hana su shiga cikin abinci.
Iron a cikin wannan iri dazinc An rage sha na ma'adanai saboda abun ciki na phytic acid.
Tasirin Jini
Manyan allurai na mai omega-3, kamar mai kifi, suna da tasirin rage jini.
Idan kuna shan magungunan kashe jini, da yawa chia tsaba Tuntuɓi likitan ku kafin cinyewa. Omega-3 fatty acid na iya shafar aikin miyagun ƙwayoyi.
Sauran Gandun Shuka
Wannan ƙaramin baƙar fata ya ƙunshi mahaɗan tsire-tsire masu amfani. An jera mafi mahimmanci a ƙasa.
chlorogenic acid
Wani antioxidant wanda zai iya rage hawan jini.
maganin kafeyin
Wannan abu yana da yawa a yawancin abincin shuka kuma yana taimakawa jiki yaƙar kumburi.
quercetin
Yana da ƙarfi antioxidant wanda zai iya rage cututtukan zuciya, osteoporosis, da wasu nau'in ciwon daji.
Kaempferol
Yana da maganin antioxidant wanda aka danganta da rage haɗarin ciwon daji da sauran cututtuka na yau da kullum.
mai tsabta da bushewa chia tsaba Yana da tsawon rai mai tsawo saboda antioxidants da ke ƙunshe da shi yana kare mai a cikin tsaba daga lalacewa.
Kamar yadda yana da ban sha'awa profile profile. amfanin chia tsaba yayi yawa. Anan an goyi bayan karatun ɗan adam amfanin chia tsaba...
Menene Fa'idodin Chia Seeds?
Ya ƙunshi adadi mai yawa na antioxidants
chia tsabaBabban abun ciki na antioxidant yana da tasiri mai kyau akan lafiya.
Mafi mahimmanci, antioxidants a cikin abun ciki na yaki da samar da free radicals da za su iya lalata kwayoyin halitta a cikin sel kuma suna taimakawa wajen tsufa da cututtuka kamar ciwon daji.
Kusan dukkanin abubuwan da ke cikin carbohydrate shine fiber.
chia tsabaIdan muka kalli bayanin sinadirai, za mu ga cewa yana dauke da gram 30 na “carbohydrates” a cikin gram 12. Duk da haka, gram 11 na sa fiber ne kuma wannan fiber ba zai iya narkar da shi ta jiki ba.
Fiber baya haɓaka matakan sukari na jini don haka kada a ƙidaya shi azaman carbohydrate. Ainihin abun ciki na carbohydrate shine kawai gram 30 a kowace gram 1, wanda yayi ƙasa sosai.
Saboda fiber, waɗannan tsaba suna sha sau 10-12 nauyin nauyin su a cikin ruwa, suna samar da gel kuma suna fadada cikin ciki. Wannan yana ƙara jin daɗi, yana ba da jinkirin sha abinci, kuma ta atomatik yana taimakawa wajen cin ƙarancin adadin kuzari.
chia tsabaya ƙunshi 40% fiber ta nauyi. Wannan ya sa su zama mafi kyawun tushen fiber a duniya.
High a ingancin furotin
Wannan iri ya ƙunshi adadi mai yawa na furotin. Yana bayar da kusan kashi 14% na furotin ta nauyi, wanda yake da girma sosai idan aka kwatanta da yawancin ganye.
Hakanan ya ƙunshi ma'auni mai kyau na mahimman amino acid; Saboda haka, jikinmu zai iya amfani da sunadarai cikin sauƙi.
Ya ƙunshi Omega 3 fatty acid
Kamar flaxseed, chia tsaba Hakanan yana da yawa a cikin omega-3 fatty acids. A gaskiya ma, wannan iri ita ce mafi sanannun tushen omega-3 fatty acids.kifiYa ƙunshi fiye da omega-3 fiye da
amma chia tsabaOmega 3s da ke cikinsa galibi suna cikin sigar ALA (Alpha Linolenic Acid); Kafin jiki yayi amfani da ALA, EPA da DHA dole ne a canza su zuwa nau'ikan "ayyukan".
Abin takaici, mutane ba za su iya canza ALA zuwa nau'ikan aiki ba. Saboda haka, omega 3s daga tsire-tsire ba su da tasiri kamar na dabba kamar kifi.
Yana rage haɗarin cututtukan zuciya da nau'in ciwon sukari na 2
Wannan iri; Kasancewa a cikin fiber, furotin da omega 3, yana inganta lafiyar jiki.
Karatun bera kuma chia tsabayanzurage triglyceridesYana ƙara HDL (mai kyau) cholesterol, kumburi,insulin juriyaYa nuna yana iya rage kitsen nono da ciki.
Yana da amfani ga lafiyar kashi
chia tsabasuna da yawan sinadirai masu mahimmanci ga lafiyar kashi. Wannan ya hada da alli, phosphorus, magnesium da furotin.
Abubuwan da ke cikin calcium yana da ban sha'awa musamman. 30 grams na chia tsabaya cika kashi 18% na bukatar calcium kullum. Wannan ya fi yawancin kayan kiwo. Saboda haka, yana da kyakkyawan tushen calcium ga mutanen da ba sa shan madara.
yana inganta yanayi
An yi la'akari da babban abinci chia tsabaYin amfani da shi akai-akai yana inganta yanayi. Cin tsaban chia Hakanan yana iya taimakawa wajen yaƙar bakin ciki.
Amfanin tsaban chia ga fata
chia tsabaAn gano acid fatty acid omega 3 a cikin man zaitun yana kara yawan wurare dabam dabam da rage bushewa da kumburin fata. chia tsabaYana ba da kaddarorin anti-mai kumburi wanda zai iya taimakawa hana wrinkles. Hakanan tsaba suna taimakawa wajen rage sagging fata.
Taimaka maganin diverticulosis
Diverticulosis shine kasancewar sifofi kamar bututu a cikin hanji ba tare da alamun kumburi ba. chia tsabaAn gano cewa yana taimakawa wajen hana cututtuka na diverticular saboda yana da wadata a cikin omega 3.
Hakanan an danganta rashi na fiber tare da diverticulosis kuma shine kyakkyawan tushen fiber. chia tsaba zai iya taimakawa wajen magance wannan yanayin. Suna sha ruwa a cikin hanji kuma suna inganta motsin hanji.
Yana da anti-mai kumburi Properties
Kasancewar omega 3s, fiber da furotin yana sanya tsaba chia daya daga cikin mafi kyawun abinci mai hana kumburi. chia tsabaIts anti-mai kumburi Properties na iya taimakawa wajen magance cututtukan fata.
Gluten-free
Gluten shine furotin da ake samu a cikin hatsi, musamman alkama, kuma yana da alhakin nau'in kullu na roba. An san Gluten yana haifar da allergies da rashin haƙuri ga wasu mutane. chia tsaba Yana da 100% free gluten.
Mai arziki a cikin manganese
Baya ga wasu abubuwan gina jiki masu yawa. chia tsaba Yana da arziki a cikin manganese. ManganisanciYana iya taimakawa wajen magance cututtukan arthritis, ciwon sukari, da farfadiya. Manganese kuma yana da kyawawan kaddarorin antioxidant. Yana inganta metabolism kuma yana hanzarta warkar da raunuka.
Akwai hormones guda biyu da ake bukata don barci - serotonin da Melatonin. Ana samar da waɗannan hormones guda biyu a cikin jiki ta hanyar amino acid, tryptophan.
mai arziki a cikin tryptophan chia tsabaYana taimakawa barci mai kyau da shakatawa. Ana kuma amfani da Tryptophan wajen magance matsalolin barci da yawa, a cewar wani binciken Amurka.
Yadda ake Cin Chia Seeds
Amfani da tsaba na chiaYana da sauƙin gaske. Ba sa buƙatar ƙasa kamar flaxseed; ma'ana yana da sauƙin shirya.
Za a iya cin tsaban chia danye?
Yawanci ana cin irin waɗannan tsaba danye kuma ana iya jiƙa su da ruwa kuma a saka su a cikin irin kek, puddings ko dafaffen abinci. Hakanan za'a iya yayyafa shi akan hatsi, yogurt, kayan lambu ko shinkafa.
Yadda Ake Amfani da Chia Seeds
Saboda iya shan ruwa da mai, haka nan ana amfani da shi wajen yin miya. Ana yin jelly ta hanyar hadawa da ruwa. Masu amfani da chia tsaba, Kuna iya ƙara shi cikin sauƙi a cikin girke-girke masu zuwa;
- santsi
- Mirgine hatsi
- Salatin
- Tufafin salatin
- Yogurt
– Miya ko miya
- Donuts, da wuri
– Gurasa na gida
- Chia pudding
Illolin Side da Cutar da Ciwon Chia
Amfanin iri na Chia kuma kasancewarsa mai yawan gina jiki, babban dalilin cin sa. Yana ba da adadi mai kyau na fiber, furotin, fats lafiya da micronutrients.
da kyau illolin chia tsaba babu shi? Lokacin cinyewa a matsakaici, yana da amfani ga lafiya, amma idan an sha da yawa chia tsaba yana cutarwa Akwai.
Tasirin Side na Chia
Yawan cin abinci yana haifar da matsalolin narkewar abinci.
Kwayoyin Chia sune tushen fiber mai kyau, saboda suna samar da gram 28 na fiber a cikin kowane nau'in gram 11. Fiber yana da mahimmanci ga lafiya, amma yawan fiber na iya haifar da matsala ga wasu mutane.
Hakanan, waɗanda ke da cututtukan hanji mai kumburi kamar ulcerative colitis ko cutar Crohn na iya chia tsabaYa kamata a sha tare da taka tsantsan.
Wadannan cututtuka na yau da kullum suna haifar da kumburi da ƙunci na gastrointestinal tract, suna haifar da alamomi kamar ciwon ciki, zubar da jini, gudawa da asarar nauyi.
Za a iya guje wa mummunar bayyanar cututtuka daga yawan shan fiber ta hanyar ƙara yawan ƙwayar fiber da kuma shan ruwa mai yawa don taimaka masa shiga jiki.
Cin tsaban chia yana haifar da haɗarin shaƙewa
Ko da yake lafiya ga yawancin mutane, chia tsabana iya haifar da ƙara haɗarin shaƙewa. Ya kamata ku sha a hankali, musamman idan kuna da wahalar haɗiye.
Waɗannan tsaba na iya zama a cikin makogwaro yayin da suke gyaɗa da kumburi. chia tsabaA jiƙa aƙalla mintuna 5-10 kafin a ci. Mutanen da ke da wahalar haɗiye ya kamata su yi hankali lokacin cin abinci.
Allergy iri na Chia
Wasu mutane na iya fuskantar rashin lafiyar bayan cin wannan iri, amma yana da wuya. Alamomin rashin lafiyar abinci sun haɗa da amai, gudawa, da ƙaiƙayi na lebe ko harshe.
A lokuta masu tsanani, rashin lafiyar abinci na iya haifar da anaphylaxis, yanayin da ke barazanar rayuwa wanda ke haifar da maƙarƙashiya da damuwa a cikin makogwaro da kirji.
Allergy iri na Chia rare amma rubuce. A cikin wani yanayi, wani mutum mai shekaru 54 ya fara cin 'ya'yan chia don taimakawa rage ƙwayar cholesterol. Amma bayan ƴan kwanaki sai ya gamu da amai, ƙarancin numfashi, amya da kumburi.
chia tsabaIdan ka ci wannan a karon farko kuma ka fuskanci alamar rashin lafiyar abinci, dakatar da cin abinci nan da nan kuma tuntuɓi likita.
Da yawa na iya hulɗa da wasu magunguna
chia tsabayana da aminci ga yawancin mutane; Idan kuna shan sukarin jini ko magungunan hawan jini, yakamata ku iyakance yawan shansu. Wannan saboda yayi yawa chia tsaba cin abinci na iya yuwuwar yin hulɗa tare da wasu tasirin waɗannan magungunan.
Magungunan ciwon sukari
Wasu karatu chia tsabaya nuna cewa yana iya rage matakan sukarin jini sosai. Wannan shi ne saboda yana da yawan sukari, wanda zai iya rage matakan sukari na jini, da fiber, wanda ke rage sha.
Magungunan Hawan Jini
Baya ga rage sukarin jini, chia tsabaHakanan yana da tasiri wajen rage hawan jini.
Wadanda ke da hawan jini na iya tunanin wannan sakamako ne mai kyau, amma chia tsaba na iya ƙara tasirin magungunan hawan jini wanda zai iya haifar da hawan jini ko rage karfin jini.
Nawa Ya Kamata A Cinye Irin Chia?
Idan ba a saba da cin fiber mai yawa ba, da yawa lokaci guda. cin tsaban chia yana haifar da matsalolin narkewar abinci. Shawarwari na yau da kullun shine a ci gram 20 (kimanin cokali 1,5) sau biyu a rana.
Shin tsaban Chia suna raunana?
chia tsaba Cikakke don asarar nauyi. Yana da wadata a cikin antioxidants, furotin, kitsen lafiya da fiber na abinci wanda ke taimakawa wajen fitar da gubobi, gina ƙwayar tsoka, rage kumburi da ci gaba da cikawa na dogon lokaci.
Yaya Chia Seed ke Rage Kiba?
Mai arziki a cikin fiber na abinci
Saboda 'ya'yan chia suna da wadata a cikin fiber na abinci, suna amfanar lafiyar narkewar abinci ta hanyar ƙara yawan stool da hana maƙarƙashiya. Haka kuma, chia tsabaFiber a cikinsa yana sha ruwa mai kyau, yana kiyaye ku na tsawon lokaci kuma yana hana yunwa.
Abincin da ke da fiber na iya hana jiki ɗaukar adadin kuzari daga abincin da kuke ci. Abubuwan gina jiki suna ɗaure ga mai da ƙwayoyin sukari a cikin abinci kuma yana hana su sha. Wannan yana rage adadin adadin kuzari da kuke cinyewa.
Polyunsaturated fatty acids an rarraba su azaman mai lafiya. chia tsabaYa ƙunshi alpha linoleic acid (ALA), omega 3 fatty acid. Omega 3 fatty acids an san su don maganin kumburi, da kuma inganta kwakwalwa da kuma lafiyar zuciya.
Babban abun ciki na gina jiki
30 gram chia tsaba Ya ƙunshi kusan gram 4.4 na furotin. chia tsabaProtein yana taimakawa wajen gina ƙwayar tsoka da dawo da tsoka.
Yana ƙara ƙarfin kuzari
Rayuwar zaman rayuwa na ɗaya daga cikin abubuwan da ke haifar da kiba. chia tsaba Yana ba da kuzari kuma yana sa ku ƙarin aiki.
A gaskiya ma, yayin da kuka fara gina tsoka mai raɗaɗi, adadin mitochondria (kwayoyin sel waɗanda ke samar da makamashi a cikin nau'in ATP) suna ƙaruwa. Wannan ba kawai yana ƙara matakin makamashi ba, amma kuma yana haɓaka metabolism.
Ya ƙunshi antioxidants
Antioxidants suna taimakawa wajen fitar da gubobi da rage damuwa da kumburi a cikin jiki. Suna aiki ta hanyar toshe radicals na oxygen masu cutarwa, wanda kuma zai iya haifar da maye gurbin DNA kuma ya haifar da haɗin furotin mai cutarwa / mara aiki.
chia tsabaYa ƙunshi nau'ikan antioxidants - quercetin, caffeic acid, kaempferol da chlorogenic acid. Don haka, cinye waɗannan tsaba zai rage guba a cikin jiki, taimakawa rage nauyi da rage haɗarin cututtuka masu mutuwa.
Yana ƙara samar da leptin
Leptinhormone ne wanda ke hana yunwar da ƙwayoyin kitse (adipose tissue) ke samarwa. Masana kimiyya sun gano cewa yawan furotin da kuke cinyewa, za a samar da ƙarin leptin.
chia tsaba Yana da kyakkyawan tushen furotin kuma yana taimakawa wajen kunna leptin. Wannan kuma yana taimakawa wajen hana ci, yana hana yawan cin abinci da kuma kula da ingantaccen tsarin jiki.
Nawa Ya Kamata A Sha Irin Chia Don Rage Nauyi?
2-3 tablespoons a rana chia tsaba za ku iya cinyewa. Yana iya zama cutarwa a mafi girma allurai.
Yaya ake amfani da tsaba na Chia don asarar nauyi?
chia smoothie
kayan
Banana 1
1 kofin blueberries
2 tablespoon na chia tsaba
Cokali 1 na yogurt
1 kofin cikakken mai/madara soya
ya ake shirya shi?
– Bawon ayaba a zuba a cikin blender.
– Ƙara blueberries, yogurt, madarar soya gabaɗaya da tsaban chia.
– Mix da kyau, zuba a cikin gilashin da kuma sha.
Chia Seed Muffins
kayan
⅔ kofin madarar almond
1 kofin oatmeal
1 kofin mashed ayaba
½ kofin ruwan kasa sugar
¼ kofin farin sukari
⅓ kofin man kayan lambu
2 tablespoon na chia tsaba
2 teaspoon na yin burodi soda
2 kofuna na gari
2 teaspoons na apple cider vinegar
½ teaspoon na gishiri
½ teaspoon kirfa
¼ teaspoon na nutmeg
ya ake shirya shi?
– A fara zafi da tanda da kuma man shafawa da gwangwanin muffin.
– Ki tankade madarar almond da apple cider vinegar sai ki ajiye a gefe.
– A cikin babban kwano, sai a haxa fulawa, tsaban chia, kirfa, nutmeg, baking powder da gishiri.
– A zuba ayaba da aka daka, sugar brown da fari da mai a cikin ruwan apple cider vinegar da hadin madara. Mix shi da kyau.
– Mix bushe sinadaran.
– Sai a zuba cokali daya zuwa biyu na kullu a kan kowane kullu a gasa na tsawon mintuna 20-25.
Chia Seed Pudding
kayan
1 kofin madara almond / madara madara
4 tablespoon na chia tsaba
2 tablespoons na Organic zuma
½ teaspoon cire vanilla
½ teaspoon na nutmeg
ya ake shirya shi?
– Mix dukkan sinadaran ban da chia tsaba.
– Haka nan a hada ‘ya’yan chia a zuba su a cikin kwalbar gilashi.
– Ajiye a cikin firiji na tsawon awanni hudu don samar da nau'in gel-kamar (pudding).
Chia Strawberry Shake
kayan
1 kofin yankakken strawberries
⅔ kofin yogurt
3 cokali na chia tsaba, jiƙa a cikin ruwa
1 teaspoon duhu koko foda
Almond
4-5 raspberries
ya ake shirya shi?
– A samu yogurt, strawberries da duhu koko foda a cikin blender a gauraya.
– Zuba ruwan cakuda a cikin gilashi mai tsayi sannan a jujjuya cikin irin chia da aka jika.
– Add almonds da kuma ado da raspberries.
A sakamakon haka;
chia tsabaYana da wadata a cikin fiber, antioxidants, ma'adanai da omega-3 fatty acids masu lafiya. Yana ba da fa'idodin lafiyar narkewar abinci da na hanji, da kuma inganta abubuwan haɗari ga cututtukan zuciya da ciwon sukari.
Yana da matukar gina jiki, amma yana da kyau a sha shi a tsaka-tsaki saboda yawan cin abinci na iya haifar da illa.
Don kauce wa wannan, fara da ma'auni na gram 30 a kowace rana kuma ku tantance juriyar ku yayin da kuke ƙara yawan abincin ku a hankali. Hakanan, ku sha ruwa yayin da kuke ƙara yawan fiber ɗin ku kuma jiƙa na mintuna 5-10 kafin cin abinci.
chia tsabaIdan kun fuskanci wani mummunan bayyanar cututtuka bayan cin abinci, dakatar da cin abinci kuma tuntuɓi likita.
