hua chiaʻO ia kekahi o nā meaʻai olakino. Hoʻopiha ʻia me nā meaʻai e hiki ke hāʻawi i nā pono nui no ko mākou kino a me ka lolo.
Ma muli o kona ʻono a me ka hiki ke hui pū me nā ʻano ʻano like ʻole, hiki ke hoʻohui ʻia i nā mea āpau. Hoʻohana ʻia nō hoʻi ia e hoʻomoʻo i nā ʻuala ma muli o kona hiki ke hoʻomoʻi i ka wai a hana i nā gels.
hua chia He waiwai ia i ka fiber, protein, nā mea momona momona, nā huaora a me nā minela. Hāʻawi ia i ka māʻona maikaʻi, hānai i ke kino a kōkua i ka hoʻomaikaʻi ʻana i ke olakino ʻōpū.
Hoʻopiha pū ʻia me nā antioxidants e hoʻomaikaʻi i ka profile lipid a hōʻemi i ka hōʻiliʻili momona.
Ma ka ʻatikala "he aha ka manaʻo o nā hua chia", "nā hua chia nā pōmaikaʻi a me nā pōʻino", nā hua chiawaiwai waiwai” ve "pehea e hoʻohana ai i nā hua chia", "pehea e lilo ai ke kaumaha me nā hua chia", "pehea e ʻai ai i nā kumulāʻau chia e lilo ke kaumaha" E haʻi iā ʻoe i ka mea e pono ai ʻoe e ʻike e pili ana iā ia.
He aha ka Chia Seed?
hua chia, mea kanu chiahe mau anoano eleele liilii o Salvia hispanica.
He kanaka maoli ia no Mekiko a me Guatemala a ua hoʻopau ʻia mai ka wā kahiko e nā Aztecs a me Mayans i noho ma ia ʻāina. ʻO ka ʻoiaʻiʻo, ʻo "chia" ka huaʻōlelo Maya kahiko no ka "ikaika".
He aha ka hana a Chia Seed?
hua chiafiber kiʻekiʻe anā ʻakika momona omega-3, Loaʻa ka nui o ka protein maikaʻi a me nā minerala nui a me nā antioxidants.
Hoʻemi ia i nā kumu pilikia no ka maʻi puʻuwai a me ka maʻi diabetes, kākoʻo i ke olakino digestive. hua chiaHe liʻiliʻi, palahalaha a oval ke ʻano me kahi ʻano ʻālohilohi, ʻoluʻolu. Hiki ke keʻokeʻo, ʻeleʻele a ʻeleʻele paha.
Ka Waiwai o na Hua Chia
Ehia mau calorie i loko o nā hua chia?
ʻO nā calorie hua Chia, he 100 no ka 486 grams. 100 grams maʻiʻo hua chia penei:
Kalori: 486
Wai: 6%
Pūmua: 16.5 gram
Kāpena: 42.1 grams
ʻO ke kō: 0 grams
Huila: 34,4 gram
Ka momona: 30.7 grams
Hoʻopiha: 3.33 grams
Monounsaturated: 2.31 kalama
Polyunsaturated: 23.67 kalama
Omega-3: 17,83 kalama
Omega-6: 5.84 kalama
Ka momona Trans: 0,14 grams
ʻO ka hua Chia glutenʻo ʻoe ia. No laila, hiki ke hoʻopau maʻalahi i ka poʻe i maʻa i ka gluten.
Nā Hua Chia
ʻO nā kaʻa a me ka fiber
ʻO nā huaʻano chia ʻO ka hapa nui o kāna ʻike ma ke ʻano o ka fiber (ʻoi aku ma mua o 80%). Loaʻa i kēlā me kēia o kāna 28 grams he 11 grams o ka fiber, ʻo ia ka hapa nui o ka ʻai i kēlā me kēia lā no nā kāne a me nā wahine.
ʻO ka hapa nui o nā ʻano ʻano insoluble (95%). Hiki i ka fiber insoluble ke hoʻohaʻahaʻa i ka pilikia o ka maʻi diabetes. ʻO kekahi o nā fiber insolubleʻakika momona kaulahao pōkoleKākoʻo ia i ke olakino colon ma o ka paipai ʻana i ka hoʻokumu ʻana o
ʻO ka gelling hua chia Loaʻa iā ia ka hiʻohiʻona i loko o ka wai a i ʻole nā wai wai ʻē aʻe, ua hoʻopili ʻia nā fibers i loko o kāna ʻike a hiki i ka 10-12 mau manawa i kona kaumaha ponoʻī a lilo nā hua i ka gel-like mass.
ka aila
ʻO kekahi o nā hiʻohiʻona ʻokoʻa o kēia mau ʻanoʻano ʻo ko lākou kiʻekiʻe kiʻekiʻe o nā momona momona omega-3 puʻuwai olakino. Ma kahi o 75% o nā aila i hana ʻia me ka omega-3 fatty acid alpha linolenic acid (ALA), ʻoiai ma kahi o 20% i loaʻa i ka omega-6 fatty acids.
ʻO kēia ʻanoʻano ke kumu kaulana loa o nā ʻakika momona omega-3 a ʻoi aku ka maikaʻi ma mua o ka hua flax.
ʻO Chia Seed Protein
Loaʻa iā ia kahi ʻano meaʻai like me nā hua ʻē aʻe, akā ʻoi aku ka nui o ka protein ma mua o ka palaoa, 19%.
Hāʻawi ia i ka protein kiʻekiʻe me nā amino acids pono a no laila he mea maikaʻimea kanu-mea kanu ʻo ia ke kumu.
ʻO nā huaora a me nā minela
ʻOiai hāʻawi ia i ka nui o nā minerala, he kumu maikaʻi ʻole ia o nā huaora. ʻO nā minerala nui loa i helu ʻia ma lalo nei.
Manganese
He mea nui ka ʻai a me nā hua no ka metabolism, ka ulu a me ka ulu ʻana. manganese ua waiwai i
phosphorus
Loaʻa maʻamau i nā meaʻai waiwai nui i ka protein,pākuʻi kōkua i ke olakino iwi a me ka mālama ʻana i ka ʻiʻo.
keleawe
He mineral koʻikoʻi ia no ke olakino naʻau.
selenium
He mineral antioxidant koʻikoʻi i komo i nā kaʻina hana i loko o ke kino.
me ka hao
Ma ke ʻano he ʻāpana o ka hemoglobin i loko o ke koko ʻulaʻulame ka haoHe kuleana ko ia i ka lawe ʻana i ka oxygen a puni ke kino.
makanekiuma
makanekiuma He kuleana koʻikoʻi ia ma nā kaʻina hana he nui o ke kino.
kalipuna
ʻO ia ka mineral nui loa i loko o ke kino kanaka; He mea nui ia no nā iwi, nā ʻiʻo a me nā aʻalolo.
E like me na anoano a pau, hua chia daʻakika phytic komo. ʻO ka waikawa phytic kahi mea kanu e hoʻopaʻa ai i nā minela e like me ka hao a me ka zinc a pale i kā lākou lawe ʻana i ka meaʻai.
Ka hao i keia anoano akiniki Hoʻemi ʻia ka absorption o nā minerala ma muli o ke ʻano o ka phytic acid.
Ka Hoemi Koko
ʻO ka nui o nā aila omega-3, e like me nā aila iʻa, he hopena hoʻokahe koko.
Inā ʻoe e lawe nei i nā lāʻau hoʻoheheʻe koko, ma ka nui hua chia E kūkākūkā i kāu kauka ma mua o ka ʻai ʻana. Hiki i ka Omega-3 fatty acids ke hoʻopili i ka hana o ka lāʻau.
Nā mea kanu ʻē aʻe
Loaʻa i kēia hua ʻeleʻele liʻiliʻi nā mea kanu pono. ʻO nā mea nui loa i heluʻia ma lalo nei.
ʻakika chlorogenic
He antioxidant hiki ke hoʻohaʻahaʻa i ke koko.
ʻakika caffeine
He nui kēia mea i nā meaʻai mea kanu a kōkua i ke kino e hakakā i ka mumū.
quercetin
He antioxidant ikaika ia e hōʻemi ai i ka maʻi puʻuwai, osteoporosis, a me kekahi ʻano o ka maʻi kanesa.
Kaempferol
He antioxidant ia i hoʻopili ʻia me ka hōʻemi ʻana i ka maʻi kanesa a me nā maʻi maʻi ʻē aʻe.
maʻemaʻe a maloʻo hua chia He lōʻihi loa kona ola no ka mea ʻo nā antioxidants i loko o ia mea e pale ai i nā ʻaila i loko o nā hua mai ka pōʻino.
No ka mea, loaʻa iā ia kahi hiʻohiʻona momona maikaʻi, pono nā hua chia he nui loa. Eia ke kākoʻo ʻia e nā haʻawina kanaka pono o ka hua chia...
He aha nā pōmaikaʻi o nā hua Chia?
Loaʻa ka nui o nā antioxidants
hua chiaHe hopena maikaʻi kona kino antioxidant kiʻekiʻe i ke olakino.
ʻO ka mea nui loa, ʻo nā antioxidants i loko o kāna ʻike e hakakā i ka hana ʻana o nā radical manuahi e hiki ke hōʻino i nā molekala i loko o nā cell a kōkua i ka ʻelemakule a me nā maʻi e like me ke kanesa.
ʻAneʻane pau nā mea i loko o ka carbohydrate ma ka fiber.
hua chiaKe nānā nei mākou i kāna ʻano meaʻai, ʻike mākou he 30 grams o "carbohydrates" i loko o 12 grams. Eia nō naʻe, ʻo 11 kalama o ia mea he fiber a ʻaʻole hiki ke hoʻopau ʻia kēia fiber e ke kino.
ʻAʻole hoʻokiʻekiʻe ka fiber i ke kiʻekiʻe o ke kō koko a no laila ʻaʻole pono e helu ʻia he carbohydrate. ʻO ka maʻiʻo carbohydrate maoli he 30 gram wale nō no 1 grams, he haʻahaʻa loa.
Ma muli o ka fiber, komo kēia mau hua i 10-12 mau manawa i ko lākou kaumaha i ka wai, hana i kahi gel a hoʻonui i ka ʻōpū. Hoʻonui kēia i ka māʻona, hāʻawi lohi i ka lawe ʻana i ka meaʻai, a kōkua maʻalahi i ka ʻai ʻana i nā calorie liʻiliʻi.
hua chiahe 40% ka fiber ma ke kaumaha. Hoʻolilo kēia iā lākou i kekahi o nā kumu fiber maikaʻi loa o ka honua.
Kiʻekiʻe i ka protein maikaʻi
Loaʻa i kēia hua ka nui o ka protein. Hāʻawi ia ma kahi o 14% protein ma ke kaumaha, he kiʻekiʻe loa ke hoʻohālikelike ʻia i ka hapa nui o nā mea kanu.
Loaʻa pū kekahi i kahi kaulike maikaʻi o nā waikawa amino pono; No laila, hiki i ko mākou kino ke hoʻohana maʻalahi i nā protein.
Kiʻekiʻe i ka Omega 3 fatty acids
E like me ka hua flax, hua chia He kiʻekiʻe loa ia i nā ʻakika momona omega-3. ʻO kaʻoiaʻiʻo,ʻo kēiaʻanoʻano ke kumu kaulana loa o ka omega-3 fatty acids.sāmonaʻOi aku ka omega-3 ma mua o
akā, hua chiaʻO ka omega 3s i loko o ka hapa nui ma ke ʻano o ALA (Alpha Linolenic Acid); Ma mua o ka hoʻohana ʻia ʻana o ka ALA e ke kino, pono e hoʻololi ʻia ka EPA a me DHA i nā ʻano hana "active".
ʻO ka mea pōʻino, ʻaʻole hiki i ke kanaka ke hoʻololi i ka ALA i mau ʻano hana. No laila, ʻaʻole ʻoi aku ka maikaʻi o nā omega 3 mai nā mea kanu e like me nā kumu holoholona e like me ka iʻa.
Hoʻemi i ka pilikia o ka maʻi puʻuwai a me ka maʻi diabetes type 2
ʻO kēia hua; ʻO ke kiʻekiʻe o ka fiber, protein a me omega 3, hoʻomaikaʻi ia i ke olakino metabolic.
hua chiakiʻekiʻe i nā meaʻai mea nui no ke olakino iwi. ʻO kēia ka calcium, ka phosphorus, ka magnesium a me ka protein.
He mea kupanaha ka nui o ka calcium. 30 grams o nā hua chiahoʻokō i ka 18% o ka pono calcium i kēlā me kēia lā. ʻOi aku ia ma mua o ka hapa nui o nā huahana waiu. No laila, he kumu maikaʻi loa ia o ka calcium no ka poʻe inu ʻole i ka waiū.
hoʻomaikaʻi i ke ʻano
Manaʻo ʻia he meaʻai nui hua chiaʻO ka hoʻohana mau ʻana iā ia e hoʻomaikaʻi i ke ʻano. ʻO ka ʻai ʻana i nā hua chia Hiki ke kōkua i ke kaua ʻana i ke kaumaha.
Nā pōmaikaʻi o nā hua chia no ka ʻili
hua chiaUa ʻike ʻia ka omega 3 fatty acids i loko o ka ʻaila ʻoliva e hoʻonui i ke kahe a hoʻemi i ka maloʻo a me ka ʻili ʻili. hua chiaHāʻawi i nā waiwai anti-inflammatory e hiki ke kōkua i ka pale ʻana i nā wrinkles. Kōkua hoʻi nā ʻanoʻano i ka hoʻohaʻahaʻa ʻana i ka ʻili.
Kōkua i ka mālama ʻana i ka diverticulosis
ʻO ka diverticulosis ka loaʻa ʻana o nā hale e like me ka paipu i loko o ka ʻōpū me ka ʻole o nā hōʻailona o ka mumū. hua chiaUa ʻike ʻia e kōkua i ka pale ʻana i ka maʻi diverticular no ka mea he waiwai ia i ka omega 3.
Ua pili pū ʻia ka hemahema o ka fiber me ka diverticulosis a he kumu maikaʻi loa ia o ka fiber. hua chia hiki ke kōkua i ka mālama ʻana i kēia maʻi. Hoʻopili lākou i ka wai i loko o ke kolonā a hoʻomaikaʻi i ka neʻe ʻana o ka ʻōpū.
Loaʻa nā waiwai anti-inflammatory
ʻO ka loaʻa ʻana o omega 3s, fiber a me ka protein e hana i nā hua chia kekahi o nā meaʻai anti-inflammatory maikaʻi loa. hua chiaHiki i kona mau waiwai anti-inflammatory ke kōkua i ka mālama ʻana i ka arthritis.
ʻAʻohe gluten
ʻO Gluten ka protein i loaʻa i loko o nā kīʻaha, ʻoi aku ka palaoa, a nona ke kuleana no ke ʻano elastic o ka palaoa. Ua ʻike ʻia ʻo Gluten e hoʻoulu i nā allergies a me ka intolerance gluten i kekahi poʻe. hua chia He 100% gluten free.
Nui i ka manganese
Ma waho aʻe o nā meaʻai ʻē aʻe he nui, hua chia He waiwai i ka manganese. ManganeseHiki ke kōkua i ka mālama ʻana i ka ʻāʻī, ka maʻi diabetes, a me ka epilepsy. Loaʻa i ka manganese nā waiwai antioxidant maikaʻi loa. Hoʻomaikaʻi ia i ka metabolism a hoʻolalelale i ka ho'ōla ʻana i nā ʻeha.
ʻElua mau hormone e pono ai no ka hiamoe - serotonin a melatonin. Hana ʻia kēia mau hormone ʻelua i loko o ke kino e kahi amino acid, tryptophan.
waiwai i ka tryptophan hua chiaKōkua ia e hiamoe maikaʻi a hoʻomaha. Hoʻohana pū ʻia ʻo Tryptophan i ka mālama ʻana i nā maʻi hiamoe he nui, e like me kahi noiʻi ʻAmelika.
Pehea e ʻai ai i nā hua Chia
Hoʻohana i nā hua chiaHe mea maʻalahi loa. ʻAʻole pono lākou e ʻeli ʻia e like me ka hua flax; ʻo ia hoʻi he maʻalahi ka hoʻomākaukau.
Hiki ke ʻai maka ʻia nā hua chia?
ʻAi ʻia kēia mau ʻanoʻano i ka maka a hiki ke hoʻomoʻi ʻia i ka wai a hoʻohui ʻia i nā pāpaʻi, nā puddings a i ʻole nā meaʻai i kuke ʻia. Hiki ke kāpīpī ʻia i ka cereal, yogurt, mea kanu a i ʻole nā kīʻaha laiki.
Pehea e hoʻohana ai i nā hua Chia
Ma muli o kona hiki ke komo i ka wai a me ka ʻaila, hoʻohana ʻia nō hoʻi ia e hoʻomoʻa i nā ʻuala. Hana ʻia i jelly ma ka hui ʻana me ka wai. ʻO ka poʻe e hoʻohana ana i nā hua chia, Hiki iā ʻoe ke hoʻohui maʻalahi iā ia i nā mea ʻai ma lalo nei;
– ʻO Smoothie
- ʻOʻa ʻoloka
– Salada
– Ka lole salakeke
- Yogurt
– Kopa a i ʻole nā meaʻai
– Donuts, keke
– Berena hana home
– ʻO Chia pudding
Nā hopena ʻaoʻao a me nā pōʻino o ka hua Chia
ʻO nā pono hua Chia a ʻo ka meaʻai nui loa, ʻo ia ke kumu nui o ka ʻai ʻana. Hāʻawi ia i ka nui o ka fiber, protein, nā momona olakino a me nā micronutrients.
pono nā hopena ʻaoʻao o nā hua chia ʻaʻole ma laila? Ke ʻai ʻia me ka maʻalahi, pono ia i ke olakino, akā ke ʻai nui ʻia pōʻino nā hua chia Aia nei.
Nā hopena ʻaoʻao ʻo Chia Seed
ʻO ka hoʻohana nui ʻana i nā pilikia digestive.
ʻO nā kumulāʻau Chia kahi kumu maikaʻi o ka fiber, no ka mea, hāʻawi lākou i 28 grams o ka fiber i kēlā me kēia lawelawe 11-gram. Pono ka fiber no ke olakino, akā hiki i ka nui o ka fiber ke hoʻopilikia i kekahi poʻe.
Eia kekahi, ʻo ka poʻe me nā maʻi ʻeha e like me ka ulcerative colitis a i ʻole ka maʻi o Crohn hua chiaPono e ʻai ʻia me ka akahele.
ʻO kēia mau maʻi maʻi maʻi ke kumu o ka mumū a me ka hōʻemi ʻana o ka ʻōpū o ka ʻōpū, e hōʻike ana i nā hōʻailona e like me ka ʻeha o ka ʻōpū, ke kahe koko, ka ʻōpū a me ke kaumaha.
Hiki ke pale ʻia nā hōʻailona ʻino mai ka lawe ʻana i ka fiber kiʻekiʻe ma o ka hoʻonui mālie ʻana i ka ʻai a me ka inu ʻana i ka wai nui e kōkua ai i ke komo ʻana i ke kino.
ʻO ka ʻai ʻana i nā kumulāʻau chia kahi pilikia e ʻoki ai
ʻOiai palekana no ka hapanui o nā kānaka, hua chiahiki ke hoʻonui i ka pilikia o ka ʻōpū. Pono ʻoe e ʻai me ke akahele, ʻoiai inā pilikia ʻoe i ka ʻai ʻana.
Aia paha kēia mau ʻanoʻano i loko o ka ʻāʻī i ko lākou gel a pehu. hua chiaE hoʻomoʻa iā ia no 5-10 mau minuke ma mua o ka ʻai ʻana. Pono ka poʻe pilikia i ka ʻai ʻana.
ʻAleʻa hua Chia
Hiki i kekahi poʻe ke loaʻa i ka maʻi maʻi ma hope o ka ʻai ʻana i kēia hua, akā kakaikahi. ʻO nā hōʻailona allergy meaʻai e like me ka luaʻi ʻana, ka maʻi maʻi ʻana, a me ka ʻona o ka lehelehe a i ʻole ke alelo.
I nā hihia koʻikoʻi, hiki i nā mea ʻai ke hoʻoulu i ka anaphylaxis, kahi maʻi weliweli i ke ola e hōʻeha ai ka hanu a paʻa i ka ʻāʻī a me ka umauma.
ʻAleʻa hua Chia kākaʻikahi akā ua kākau ʻia. I kekahi hihia, ua hoʻomaka kekahi kanaka 54 ona makahiki e ʻai i nā hua chia e kōkua i ka hoʻohaʻahaʻa ʻana i kāna cholesterol. Akā, ma hope o kekahi mau lā, ua ʻike ʻo ia i ka noʻonoʻo, pōkole o ka hanu, nā hives a me ka pehu.
hua chiaInā ʻai ʻoe i kēia no ka manawa mua a loaʻa iā ʻoe kahi hōʻailona allergy meaʻai, hoʻōki koke i ka ʻai ʻana a nīnau i ke kauka.
Hiki i ka nui ke launa pū me kekahi mau lāʻau
hua chiapalekana no ka hapanui o nā kānaka; Inā ʻoe e lawe ana i nā lāʻau koko koko a i ʻole nā lāʻau koko, pono ʻoe e kaupalena i kā lākou ʻai. ʻO kēia no ka nui loa hua chia hiki i ka ʻai ʻana ke launa pū me kekahi o nā hopena o kēia mau lāʻau lapaʻau.
Na Laau Diabetes
Kekahi mau haʻawina hua chiaua hōʻike ʻia hiki iā ia ke hoʻohaʻahaʻa loa i nā pae koko koko. ʻO kēia no ka mea he kiʻekiʻe i ke kō, hiki ke hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō koko, a me ka fiber, ka mea e hoʻolohi i kona komo ʻana.
Na Laau Pa'i Koko
Ma waho aʻe o ka hoʻohaʻahaʻa ʻana i ke kō koko, hua chiaHe mea kūpono hoʻi i ka hoʻohaʻahaʻa i ke koko.
Manaʻo paha ka poʻe me ke koko kiʻekiʻe he hopena maikaʻi kēia, akā hua chia hiki ke hoʻonui i ka maikaʻi o nā lāʻau paʻi koko e hiki ke alakaʻi i ka hypotension a i ʻole ke koko haʻahaʻa.
ʻEhia ka nui o ka hua chia e pono e ʻai ʻia?
Inā ʻaʻole ʻoe maʻa i ka ʻai nui ʻana i ka fiber, ʻoi aku ka nui i ka manawa hoʻokahi. ʻai ʻana i nā hua chia ke kumu o nā pilikia digestive. ʻO ka ʻōlelo aʻoaʻo maʻamau e ʻai i 20 grams (ma kahi o 1,5 punetēpē) ʻelua i ka lā.
Ke nāwaliwali nei nā hua Chia?
hua chia Pono no ka poho kaumaha. He waiwai ia i nā antioxidants, protein, nā momona maikaʻi a me nā fiber meaʻai e kōkua i ka hoʻokuʻu ʻana i nā toxins, kūkulu i ka nui o ka ʻiʻo lean, hoʻemi i ka mumū a mālama iā ʻoe no ka manawa lōʻihi.
Pehea e lilo ai ke kaumaha o Chia Seed?
Nui i ka fiber meaʻai
Ma muli o ka waiwai o nā kumulāʻau chia i ka fiber meaʻai, pono lākou i ke olakino digestive ma o ka hoʻonui ʻana i ka stool a pale i ka constipation. Eia kekahi, hua chiaʻO ka fiber i loko e hoʻomoʻa i ka nui o ka wai, mālama iā ʻoe i ka piha no ka lōʻihi a me ke kāohi ʻana i ka pōloli.
Hiki i nā meaʻai waiwai nui ke pale i ke kino mai ka lawe ʻana i nā calorie keu aʻe mai nā meaʻai āu e ʻai ai. Hoʻopili ka meaʻai i ka momona a me ke kō i loko o ka meaʻai a keʻakeʻa i ko lākou komo ʻana. Hoʻemi kēia i ka helu o nā calorie āu e ʻai ai.
Hoʻokaʻawale ʻia nā momona momona polyunsaturated i nā momona olakino. hua chiaLoaʻa iā ia ka alpha linoleic acid (ALA), kahi omega 3 fatty acid. ʻIke ʻia nā ʻakika momona Omega 3 no kā lākou hopena anti-inflammatory, a me nā waiwai e hoʻoikaika ai i ka lolo a me ka puʻuwai.
ʻOi aku ka nui o ka protein
Kōnae 30 hua chia Aia ma kahi o 4.4 grams o ka protein. hua chiaKōkua ka protein i ke kūkulu ʻana i ka nui o ka ʻiʻo a me ka hoʻihoʻi ʻana i ka ʻiʻo.
Hoʻonui i ka pae ikehu
ʻO ke ʻano noho maʻamau kekahi o nā kumu o ka loaʻa ʻana o ke kaumaha. hua chia Hāʻawi ia i ka ikehu a hoʻoikaika iā ʻoe.
ʻO kaʻoiaʻiʻo, i kou hoʻomaka ʻana e kūkulu i ka ʻiʻo lean, piʻi ka helu o ka mitochondria (nā ʻāpana cell e hoʻoulu ai i ka ikehu ma ke ʻano o ATP). ʻAʻole wale kēia e hoʻonui i ka pae o ka ikehu, akā wikiwiki hoʻi i ka metabolism.
Loaʻa nā antioxidants
Kōkua nā Antioxidants i ka hoʻohemo ʻana i nā toxins a hoʻemi i ke kaumaha a me ka mumū i loko o ke kino. Hana lākou ma ka ʻoki ʻana i nā radical manuahi manuahi, hiki ke hoʻololi i ka DNA a alakaʻi i ka synthesis protein pōʻino / dysfunctional.
hua chiaLoaʻa i nā antioxidants like ʻole - quercetin, caffeic acid, kaempferol a me chlorogenic acid. No laila, ʻo ka ʻai ʻana i kēia mau ʻanoʻano e hōʻemi i nā toxins i loko o ke kino, kōkua i ka hoʻemi kaumaha a hoʻemi i ka hopena o nā maʻi make.
Hoʻonui i ka hana leptin
Leptinhe hormone ia e kaohi ai i ka pololi i hanaia e na mea momona (adipose tissue). Ua ʻike nā kānaka ʻepekema ʻoi aku ka nui o ka protein āu e ʻai ai, ʻoi aku ka nui o ka leptin e hana ʻia.
hua chia He kumu maikaʻi ia o ka protein a kōkua pū i ka hoʻoulu ʻana i ka leptin. ʻO kēia ka mea kōkua i ka hoʻopau ʻana i ka ʻai, pale i ka ʻai nui ʻana a mālama i kahi ʻano kino kino.
ʻEhia ka nui o ka hua Chia e pono ai ke hoʻopau i ke kaumaha?
2-3 punetune i ka lā hua chia hiki iā ʻoe ke hoʻopau. Hiki ke hoʻopōʻino i nā kau kiʻekiʻe.
Pehea e hoʻohana ai i nā hua Chia no ke kaumaha?
ʻO Chia Smoothie
kumuhana
Banana 1
1 kīʻaha blueberries
2 punetune o nā hua chia
1 punetēpu o ka yogurt
1 kīʻaha waiū piha momona/soy
Pehea ka hoomakaukau ana?
– E ʻili i ka maiʻa a hoʻokomo i loko o ka mea hui.
- E hoʻohui i ka blueberries, yogurt, whole/soy milk a me nā hua chia.
- E hui maikaʻi, e ninini i loko o ke aniani a inu.
ʻO Chia Hua Muffins
kumuhana
⅔ kīʻaha waiu ʻalemona
1 kīʻaha oatmeal
1 kīʻaha mashed maiʻa
½ kīʻaha kō ʻeleʻele
¼ kīʻaha kō keʻokeʻo
⅓ kīʻaha aila ʻaila
2 punetune o nā hua chia
2 punetēpē o ka soda baking
2 kīʻaha palaoa
2 teaspoon o ka apple cider vinega
½ teaspoon o ka paʻakai
½ teaspoon kinamona
¼ teaspoon o ka nutmeg
Pehea ka hoomakaukau ana?
- E hoʻomaʻamaʻa mua i ka umu a hamo i ka pahu muffin.
- E hoʻokuʻi i ka waiū ʻalemona a me ka ʻāpala cider winika a waiho ʻia.
- I loko o kahi kīʻaha nui, e hui pū i ka palaoa, nā hua chia, ke kinamona, ka nutmeg, ka paʻakai a me ka paʻakai.
- E hoʻohui i ka maiʻa mashed, ke kō a me ke kō keʻokeʻo a me ka ʻaila i ka apple cider winika a me ka hui waiu. E hui maikaʻi.
- Hoʻohui i nā mea maloʻo.
- E hoʻohui i hoʻokahi a ʻelua punetēpē o ka palaoa i kēlā me kēia ʻōpala a hoʻomoʻa no 20-25 mau minuke.
Pudding Hua Chia
kumuhana
1 kīʻaha waiu ʻalemona / waiu piha
4 punetune o nā hua chia
2 punetune o ka meli organik
½ teaspoon vanilla extract
½ teaspoon o ka nutmeg
Pehea ka hoomakaukau ana?
- Hoʻohui i nā meaʻai a pau koe nā hua chia.
- E hui pū i nā hua chia a ninini i loko o ka ipu aniani.
- E hoʻopaʻa ʻia i loko o ka friji no ʻehā hola e hana i kahi ʻano like me ka gel (pudding).
ʻO Chia Strawberry Shake
kumuhana
1 kīʻaha strawberries ʻoki ʻia
⅔ kīʻaha yogurt
3 punetēpē hua chia, i hoʻonā ʻia i ka wai
1 teaspoon ka pauka koko ʻeleʻele
ʻAmelemona
4-5 raspberries
Pehea ka hoomakaukau ana?
- E lawe i ka yogurt, nā strawberries a me ka pauka koko ʻeleʻele i loko o ka mea huila a hui pū.
- E ninini i ka hui ʻana i loko o ke aniani kiʻekiʻe a hoʻoulu i nā hua chia i hoʻomoʻa ʻia.
- E hoʻohui i nā ʻalemona a hoʻonani me nā raspberry.
Ma ka hopena;
hua chiaHe waiwai ia i ka fiber, antioxidants, minerals a me nā ʻakika momona omega-3 puʻuwai. Hāʻawi ia i nā pono olakino a me ka ʻōpū, a me ka hoʻomaikaʻi ʻana i nā kumu pilikia no ka maʻi puʻuwai a me ka maʻi diabetes.
He meaʻai nui ia, akā he mea nui ia e ʻai ʻia me ka maʻalahi no ka mea ʻo ka ʻai nui ʻana hiki ke hopena i nā hopena ʻaoʻao.
No ka pale ʻana i kēia, e hoʻomaka me kahi ana o 30 grams i kēlā me kēia lā a loiloi i kou hoʻomanawanui ʻoiai ʻoe e hoʻonui mālie i kāu ʻai. Eia kekahi, e ʻai i ka wai me ka hoʻonui ʻana i ka ʻai o ka fiber a hoʻoinu no 5-10 mau minuke ma mua o ka ʻai ʻana.
hua chiaInā loaʻa iā ʻoe nā hōʻailona maikaʻi ʻole ma hope o ka ʻai ʻana, e hoʻōki i ka ʻai ʻana a nīnau i ke kauka.
