Kedu ihe bụ mkpụrụ osisi Chia? Uru, Mmerụ na Uru Nri

osisi chiaỌ bụ otu n'ime nri kacha mma. Ọ na-ejupụta na nri ndị nwere ike inye uru dị ukwuu maka ahụ anyị na ụbụrụ anyị.

N'ihi ekpomeekpo ya na ikike ijikọta ya na ntụziaka dị iche iche, enwere ike ịgbakwunye ya na ihe ọ bụla. A na-ejikwa ya na-eme ka nri sie ike n'ihi ike ọ na-amịkọrọ mmiri mmiri na ịmepụta gels.

osisi chia Ọ bara ụba na fiber, protein, acid fatty acids, vitamin na mineral. Ọ na-enye satiety mma, na-azụ anụ ahụ ma na-enyere aka melite ahụike eriri afọ.

Ọ nwekwara ihe antioxidants na-eme ka profaịlụ lipid dịkwuo mma ma belata mkpokọta abụba.

N'ime edemede "kedu ihe mkpụrụ osisi chia pụtara”, “eriri mkpụrụ osisi chia na mmerụ ahụ”, mkpụrụ chia ụkpụrụ nri” ve "Otu esi eji mkpụrụ osisi chia", "otu esi atụlata ibu na mkpụrụ chia", "otu esi eri mkpụrụ chia iji felata" Ọ ga-agwa gị ihe ị kwesịrị ịma gbasara ya.

Kedu ihe bụ mkpụrụ osisi Chia?

osisi chia, chia osisibụ obere mkpụrụ ojii nke Salvia hispanica.

Ọ bụ obodo Mexico na Guatemala ma ndị Aztek na ndị Maya bi na mpaghara ahụ na-eri ya kemgbe oge ochie. N'ezie, "chia" bụ okwu Maya oge ochie maka "ike". 

Kedu ihe mkpụrụ osisi Chia na-eme?

osisi chiannukwu eriri na omega-3 fatty acids, nwere ọtụtụ protein dị mma yana ọtụtụ mineral na antioxidants dị mkpa.

Ọ na-ebelata ihe ize ndụ maka ọrịa obi na ọrịa shuga, na-akwado ahụ ike digestive. osisi chiaỌ dị obere, dị larịị na oval n'ụdị nwere udidi na-egbukepụ egbukepụ, dị larịị. Ọ nwere ike ịbụ ọcha, aja aja ma ọ bụ oji na agba.

Uru nri nke mkpụrụ osisi Chia

Kedu calorie ole na mkpụrụ osisi chia?

Kalori mkpụrụ osisi Chia, bụ 100 kwa 486 grams. 100 grams ọdịnaya mkpụrụ chia  bụ dị ka ndị a:

Calories: 486

Mmiri: 6%

Protein: gram 16.5

Carbohydrates: 42.1 grams

Sugar: gram 0

Fiber: 34,4 grams

Abụba: 30.7 grams

Ọnụ: 3.33 grams

Monounsaturated: 2.31 grams

Polyunsaturated: 23.67 grams

Omega-3: 17,83 grams

Omega-6: 5.84 grams

Trans abụba: 0,14 grams

Chia mkpụrụ glutenọ bụ gị. Ya mere, ndị na-enwe mmetụta nke gluten nwere ike iri ya ngwa ngwa.

Ngwakọta mkpụrụ osisi Chia

Carbohydrates na fiber

Mkpụrụ osisi Chia Ọtụtụ n'ime ọdịnaya ya dị n'ụdị eriri (karịa 80%). Nke ọ bụla n'ime gram 28 ya nwere gram 11 nke eriri, nke bụ akụkụ dị mkpa nke oriri a na-atụ aro kwa ụbọchị maka ụmụ nwoke na ụmụ nwanyị.

Fibre bụ ọtụtụ n'ime ụdị anaghị agbaze (95%). Fiber na-esighi ike nwere ikike ibelata ihe ize ndụ nke ọrịa shuga. Ụfọdụ eriri anaghị agbaze obere yinye fatty acidsỌ na-akwado ahụ ike colon site n'ịkwalite guzobe nke

Chia mkpụrụ gelling O nwere njirimara nke ịnọ na mmiri ma ọ bụ mmiri mmiri ndị ọzọ, eriri ndị dị na ọdịnaya ya na-etinye uche ruo 10-12 ugboro arọ nke ya na mkpụrụ ndị ahụ na-atụgharị ghọọ gel-dị ka uka.

mmanụ

Otu n'ime ihe dị iche iche nke mkpụrụ osisi ndị a bụ nnukwu ọdịnaya ha nke omega-3 fatty acids nwere ahụike obi. Ihe dị ka pasenti 75 nke mmanụ bụ omega-3 fatty acid alpha linolenic acid (ALA), ebe ihe dị ka 20% nwere omega-6 fatty acids.

Mkpụrụ a bụ ebe a kacha mara amara nke omega-3 fatty acids sitere na osisi ma dịkwa mma karịa mkpụrụ flax.

Chia Mkpụrụ Protein

O nwere profaịlụ nri yiri ya na mkpụrụ osisi ndị ọzọ, mana nwere protein karịa ọka, 19%.  

Ọ na-enye protein dị elu yana amino acid dị mkpa ma ya mere ọ dị mma protein dabeere na osisi bụ isi iyi.

vitamin na mineral

Ọ bụ ezie na ọ na-enye nnukwu ego nke mineral, ọ bụ ihe na-adịghị mma nke vitamin. A na-edepụta mineral kachasị ukwuu n'okpuru.

Manganese

Mkpụrụ zuru oke na mkpụrụ dị mkpa maka metabolism, uto na mmepe. manganese bara ọgaranya

site

A na-ahụkarị ya na nri nwere protein, site na-enye aka na ahụike ọkpụkpụ na nhazi anụ ahụ.

ọla kọpa

Ọ bụ mineral dị mkpa maka ahụike obi.

selenium

Ọ bụ mineral antioxidant dị mkpa na-etinye aka na ọtụtụ usoro na ahụ.

Demir

Dị ka akụkụ nke hemoglobin n'ime ọbara ọbara uhie ígwèỌ na-ekere òkè n'ibufe oxygen na ahụ dum.

magnesium

magnesium Ọ na-arụ ọrụ dị mkpa n'ọtụtụ usoro nke ahụ.

calcium

Ọ bụ mineral kachasị dị n'ahụ mmadụ; Ọ dị ezigbo mkpa maka ọkpụkpụ, mọzụlụ na irighiri akwara.

Ọdịnaya phytic acid

Dị ka mkpụrụ osisi niile, osisi chia da phytic acid gụnyere. Phytic acid bụ ngwakọta osisi nke na-ejikọta na mineral ndị dị ka ígwè na zinc na-egbochi ha iri nri.

Ígwè dị na mkpụrụ a na zinc A na-ebelata nnabata nke mineral n'ihi ọdịnaya phytic acid.

Mmetụta Mbelata ọbara

Nnukwu doses nke mmanụ omega-3, dị ka mmanụ azụ, nwere mmetụta na-ebelata ọbara.

Ọ bụrụ na ị na-aṅụ ọgwụ na-ebelata ọbara, n'ọtụtụ buru ibu osisi chia Kpọtụrụ dọkịta gị tupu iri nri. Omega-3 fatty acids nwere ike imetụta ọrụ nke ọgwụ ahụ.

Ngwakọta osisi ndị ọzọ

Obere mkpụrụ ojii a nwere ogige osisi bara uru. Edepụtara ndị kacha mkpa n'okpuru.

chlorogenic acid

Ihe antioxidant nke nwere ike belata ọbara mgbali.

caffeic acid

Ihe a bara ụba n'ọtụtụ nri osisi ma na-enyere ahụ aka ịlụ ọgụ mbufụt.

quercetin

Ọ bụ antioxidant siri ike nke nwere ike ibelata ọrịa obi, osteoporosis, na ụfọdụ ụdị ọrịa kansa.

Kaempferol

Ọ bụ antioxidant nke e jikọtara ya na mbelata ihe ize ndụ nke ọrịa cancer na ọrịa ndị ọzọ na-adịghị ala ala.

dị ọcha ma kpọọ nkụ osisi chia Ọ nwere ogologo ndụ dị ogologo n'ihi na antioxidants dị n'ime ya na-echebe mmanụ ndị dị na mkpụrụ osisi site na mmebi.

N'ihi na ọ nwere ezigbo profaịlụ nke nri, uru mkpụrụ osisi chia ọ dị ukwuu. Nke a bụ ihe ọmụmụ mmadụ kwadoro uru nke mkpụrụ osisi chia...

Kedu uru mkpụrụ osisi Chia dị?

Nwere oke antioxidants

osisi chiaỌdịnaya antioxidant dị elu nwere mmetụta dị mma na ahụike.

Nke kachasị mkpa bụ na antioxidants dị n'ime ya na-alụ ọgụ maka mmepụta nke free radicals nke nwere ike imebi ụmụ irighiri ihe dị na mkpụrụ ndụ ma na-enye aka na ịka nká na ọrịa dịka ọrịa cancer.

Ihe fọrọ nke nta ka ọ bụrụ ọdịnaya carbohydrate niile bụ eriri.

osisi chiaMgbe anyị lere anya na profaịlụ nri ya, anyị na-ahụ na ọ nwere gram iri na abụọ nke "carbohydrates" na gram 30. Otú ọ dị, gram 12 n'ime ya bụ eriri, anụ ahụ enweghịkwa ike ịgbari eriri a.

Fiber anaghị ebuli ọkwa shuga dị n'ọbara, yabụ ekwesịghị ịgụta ya dị ka carbohydrate. N'ezie carbohydrate ọdịnaya bụ naanị 30 gram kwa gram 1, nke dị nnọọ ala.

N'ihi eriri, mkpụrụ ndị a na-amịkọrọ 10-12 ugboro ibu ha na mmiri, na-etolite gel ma gbasaa n'ime afọ. Nke a na-abawanye satiety, na-enye nnabata ngwa ngwa nri, ma na-enyere aka iri obere kalori.

osisi chiamejupụtara 40% eriri site arọ. Nke a na-eme ka ha bụrụ otu n'ime isi mmalite nke eriri fiber kacha mma n'ụwa.

High na àgwà protein

Mkpụrụ a nwere ezigbo protein. Ọ na-enye ihe dị ka 14% protein n'ịdị arọ, nke dị oke elu ma e jiri ya tụnyere ọtụtụ herbs.

Ọ nwekwara ezigbo nguzozi nke amino acid dị mkpa; Ya mere, ahụ anyị nwere ike iji protein mee ihe ngwa ngwa. 

Omega-3 fatty acids dị elu

Dị ka flaxseed, osisi chia Ọ dịkwa nnukwu na omega-3 fatty acids. N'ezie, mkpụrụ a bụ ihe kacha mara amara nke omega-3 fatty acids. SalmọnO nwere omega-3 karịa

ma osisi chiaOmega 3 dị na ya na-abụkarị n'ụdị ALA (Alfa Linolenic Acid); Tupu ahụ enwee ike iji ALA, EPA na DHA ga-agbanwerịrị ka ọ bụrụ ụdị "arụ ọrụ".

N'ụzọ dị mwute, ụmụ mmadụ enweghị ike ịtụgharị ALA ka ọ bụrụ ụdị arụ ọrụ. Ya mere, omega 3s sitere na osisi anaghị arụ ọrụ dịka nke sitere na anụ anụmanụ dịka azụ.

Na-ebelata ohere nke ọrịa obi na ụdị ọrịa shuga 2

Mkpụrụ a; N'ịbụ ndị nwere fiber, protein na omega 3, ọ na-eme ka ahụ ike metabolic dịkwuo mma.

Ọmụmụ oke kwa osisi chiaugbu a na-ebelata triglyceridesỌ na-abawanye HDL (ezigbo) cholesterol, mbufụt, insulin iguzogideO gosiputara na o nwere ike ibelata ara na abuba afo.

Bara uru maka ahụike ọkpụkpụ

osisi chianwere nnukwu nri dị mkpa maka ahụike ọkpụkpụ. Nke a gụnyere calcium, phosphorus, magnesium na protein.

Ọdịnaya calcium na-adọrọ mmasị karịsịa. 30 grams nke mkpụrụ osisi chiana-egbo 18% nke mkpa calcium kwa ụbọchị. Nke ahụ dị elu karịa ọtụtụ ngwaahịa mmiri ara ehi. Ya mere, ọ bụ ezigbo isi iyi nke calcium maka ndị na-adịghị aṅụ mmiri ara ehi.

mma ọnọdụ

A na-ewere ya dị ka nri superfood osisi chiaIri ya mgbe niile na-eme ka obi dịkwuo mma. Na-eri mkpụrụ chia Ọ pụkwara inye aka ịlụso ịda mbà n'obi ọgụ.

Uru mkpụrụ osisi chia maka akpụkpọ ahụ

osisi chiaAchọpụtala omega 3 fatty acids dị na mmanụ oliv na-abawanye mgbasa ma belata nkụ na mbufụt akpụkpọ. osisi chiaNa-enye ihe mgbochi mkpali nke nwere ike inye aka gbochie wrinkles. Mkpụrụ ndị ahụ na-enyekwa aka ibelata sagging akpụkpọ.

Na-enyere aka ịgwọ diverticulosis

Diverticulosis bụ ọnụnọ nke ihe ndị yiri tube n'ime eriri afọ na-enweghị akara ọ bụla nke mbufụt. osisi chiaAchọpụtara na ọ na-enyere aka igbochi ọrịa diverticular n'ihi na ọ bara ụba na omega 3.

Ejikọkwaghị ụkọ fiber na diverticulosis ma bụrụ ezigbo isi iyi nke eriri. osisi chia nwere ike inye aka na-agwọ ọrịa a. Ha na-amịkọrọ mmiri n'ime eriri afọ ma na-emezi mmegharị afọ.

Nwere mgbochi mkpali Njirimara

Ọnụnọ nke omega 3s, fiber na protein na-eme ka mkpụrụ osisi chia bụrụ otu n'ime nri kacha mma na-egbochi mkpali. osisi chiaNjirimara mgbochi mkpali ya nwekwara ike inye aka na-agwọ ọrịa ogbu na nkwonkwo.

Gluten efu

Gluten bụ protein a na-achọta na ọka, karịsịa ọka wit, ọ bụkwa ya na-ahụ maka nhazi nke mgwakota agwa. A maara Gluten na-akpata allergies na anabataghị gluten na ụfọdụ ndị mmadụ. osisi chia Ọ bụ 100% gluten-free.

Ọgaranya na manganese

Na mgbakwunye na ọtụtụ nri ndị ọzọ. osisi chia Ọ bara ụba na manganese. ManganeseỌ nwere ike inye aka gwọọ ọrịa ogbu na nkwonkwo, ọrịa shuga, na akwụkwụ. Manganese nwekwara ezigbo antioxidant Njirimara. Ọ na-eme ka metabolism dịkwuo elu ma na-eme ka ọgwụgwọ ọnya dị ngwa ngwa.

na-eme ka ụra dịkwuo mma

Enwere homonụ abụọ dị mkpa maka ụra - serotonin na melatonin. A na-emepụta homonụ abụọ a n'ime ahụ site na amino acid, tryptophan.

ọgaranya tryptophan osisi chiaỌ na-enyere aka ihi ụra nke ọma na zuru ike. A na-ejikwa Tryptophan na-agwọ ọtụtụ nsogbu ihi ụra, dịka nchọpụta America si kwuo.

Otu esi rie mkpụrụ osisi Chia

Ojiji nke mkpụrụ osisi chiaỌ dị mfe nke ukwuu. Ọ dịghị mkpa ka e gwerie ha dị ka mkpụrụ flax; nke pụtara na ọ dị mfe ịkwadebe.

Enwere ike iri mkpụrụ osisi chia raw?

A na-erikarị mkpụrụ osisi ndị a n'ọkụ, a pụkwara itinye ya na mmiri ma tinye ya na pastry, puddings ma ọ bụ nri esi nri. Enwere ike fesa ya na ọka, yogọt, akwụkwọ nri ma ọ bụ osikapa.

Otu esi eji mkpụrụ osisi Chia

N'ihi ike ọ na-amịkọrọ ma mmiri na mmanụ, a na-ejikwa ya na-esi ísì ụtọ. A na-eme ya ka ọ bụrụ jelii site na ịgwakọta na mmiri. Ndị na-eji mkpụrụ osisi chia, Ị nwere ike ịgbakwunye ya ngwa ngwa na ntụziaka ndị a;

- smoothie

- Akpụkpọ anụ

- Salad

- Nri salad

- Yogọt

- ofe ma ọ bụ sauces

- Donuts, achịcha

- Achịcha emere n'ụlọ

- Chia pudding

Mmetụta na nsogbu nke mkpụrụ Chia

Uru mkpụrụ osisi Chia na ịbụ onye na-edozi ahụ nke ukwuu, ihe kacha mkpa maka oriri ya. Ọ na-enye nnukwu eriri, protein, abụba dị mma na micronutrients.

ọma mmetụta nke mkpụrụ osisi chia ọ dịghị ebe ahụ? Mgbe a na-eri ya nke ọma, ọ bara uru maka ahụike, mana mgbe ejiri ya mee ihe mkpụrụ osisi chia na-emerụ ahụ E nwere.

Mmetụta Mkpụrụ Chia

Oke oriri na-akpata nsogbu mgbari nri.

Mkpụrụ Chia bụ ezigbo isi iyi nke eriri, ebe ha na-enye gram 28 nke eriri n'ime nri gram 11 ọ bụla. Fiber dị mkpa maka ahụ ike, mana oke eriri nwere ike ịkpatara ụfọdụ ndị nsogbu.

Ịri oke eriri afọ mgbu, ntachi, afọ ọsịsa, ọzịza na gas nwere ike ịkpata nsogbu. 

Ọzọkwa, ndị nwere ọrịa afọ na-afụ ụfụ dị ka ulcerative colitis ma ọ bụ ọrịa Crohn nwere ike osisi chiaA ghaghị iji nlezianya rie ya.

Ọrịa ndị a na-adịghị ala ala na-ebute mbufụt na mbelata nke eriri afọ eriri afọ, na-akpata mgbaàmà dịka mgbu afọ, ọbara ọgbụgba, afọ ọsịsa na mbelata ibu.

Enwere ike zere mgbaàmà ọjọọ sitere na oke eriri afọ site na iji nwayọọ nwayọọ na-abawanye oriri fiber na ịṅụ mmiri buru ibu iji nyere ya aka ịbanye n'ime ahụ.

Iri mkpụrụ osisi chia na-ebute ihe egwu ịkpagbu

Ọ bụ ezie na ọ dị mma maka ọtụtụ mmadụ, osisi chianwere ike ime ka ihe ize ndụ dị ukwuu nke iku ume. I kwesịrị iji nlezianya rie ya, karịsịa ma ọ bụrụ na ọ na-esiri gị ike ilo. 

Mkpụrụ ndị a nwere ike ịnọgide na akpịrị ka ha na-agba ma zaa. osisi chiaWunye ya opekata mpe nkeji 5-10 tupu iri ya. Ndị nwere nsogbu ilo ihe kwesịrị ịkpachara anya mgbe ha na-eri nri.

Ahụhụ mkpụrụ osisi Chia

Ụfọdụ ndị mmadụ nwere ike ịnweta mmeghachi omume nfụkasị ahụ mgbe ha richara mkpụrụ a, mana ọ dị ụkọ. Ihe mgbaàmà nke nfụkasị nri gụnyere vomiting, afọ ọsịsa, na itching nke egbugbere ọnụ ma ọ bụ ire.

N'ọnọdụ ndị siri ike, ihe nfụkasị nri nwere ike ịkpata anaphylaxis, ọnọdụ na-eyi ndụ egwu nke na-ebute iku ume na mgbakasị na akpịrị na obi.

Ahụhụ mkpụrụ osisi Chia obere mana edekọtara ya. N'otu oge, otu nwoke dị afọ 54 malitere iri mkpụrụ osisi chia iji nyere aka belata cholesterol ya. Ma mgbe ụbọchị ole na ole gasịrị, ọ nwetara dizziness, mkpụmkpụ ume, hives na ọzịza.

osisi chiaỌ bụrụ na ị riri nke a na nke mbụ wee hụ ihe mgbaàmà nke allergies nri, kwụsị iri nri ozugbo ma kpọtụrụ dọkịta.

Ọtụtụ ọgwụ nwere ike imekọrịta ihe

osisi chiadị mma maka ọtụtụ mmadụ; Ọ bụrụ na ị na-aṅụ shuga ọbara ma ọ bụ ọgwụ mgbali elu, ị kwesịrị ịmachi oriri ha. Nke a bụ n'ihi na oke oke osisi chia iri nri nwere ike imekọrịta ihe na ụfọdụ mmetụta ọgwụ ndị a.

Ọgwụ ọrịa shuga

Ụfọdụ ọmụmụ osisi chiagosiri na ọ nwere ike ibelata ọkwa shuga dị n'ọbara nke ukwuu. Nke a bụ n'ihi na ọ nwere nnukwu shuga, nke nwere ike ibelata ọkwa shuga dị n'ọbara, yana eriri, nke na-ebelata nnabata ya.

Ọgwụ Ọbara Ọbara

Na mgbakwunye na mbelata shuga ọbara, osisi chiaỌ dịkwa irè n'ibelata ọbara mgbali.

Ndị nwere ọbara mgbali elu nwere ike iche na nke a bụ mmetụta dị mma, mana osisi chia nwere ike ịbawanye irè ọgwụ mgbali elu nke nwere ike ibute hypotension ma ọ bụ ọbara mgbali elu.

Ego ole ka ekwesịrị iri mkpụrụ Chia?

Ọ bụrụ na ịmabeghị gị iri ọtụtụ eriri, ukwuu n'otu oge. na-eri mkpụrụ osisi chia na-ebute nsogbu digestive. A na-atụ aro usoro onunu ogwu bụ iri gram 20 (ihe dịka tablespoons 1,5) ugboro abụọ n'ụbọchị.

Mkpụrụ Chia na-eme ka ike gwụ?

osisi chia Zuru oke maka oke ibu. Ọ bara ụba na antioxidants, protein, abụba dị mma na eriri nri nke na-enyere aka wepụ nsị, na-ewulite anụ ahụ siri ike, belata mbufụt ma mee ka afọ ju gị ogologo oge.

Kedu ka mkpụrụ Chia si atụfu ibu?

Ọgaranya na eriri nri

N'ihi na mkpụrụ osisi chia bara ụba na eriri nri, ha na-erite uru ahụike mgbari nri site na ịba ụba stool ugboro ma gbochie afọ ntachi. Ọzọkwa, osisi chiaeriri dị na ya na-amịkọrọ mmiri nke ọma, na-eme ka afọ ju gị ogologo oge ma na-egbochi agụụ.

Nri nwere eriri nwere ike igbochi ahụ ị nweta oke calorie site na nri ị na-eri. Ihe oriri na-edozi ahụ na-ejikọta na abụba na sugar molecules na nri ma na-egbochi mmịkọ ha. Nke a na-ebelata ọnụ ọgụgụ calorie ị na-eri.

Ibu PUFA

A na-ekewa acid fatty polyunsaturated dị ka abụba dị mma. osisi chiaO nwere alfa linoleic acid (ALA), omega 3 fatty acid. A maara Omega 3 fatty acids maka mmetụta mgbochi mkpali ha, yana ịkwalite ụbụrụ na ihe na-eme ka obi dị mma.

Ọdịnaya protein dị elu

30 gram osisi chia Ọ nwere ihe dị ka gram 4.4 nke protein. osisi chiaProtein na-enyere aka iwulite oke akwara na mgbake ahụ.

Na-abawanye ọkwa ume

Ibi ndụ ịnọkarị otu ebe bụ otu n’ime ihe na-ebute ibu ibu. osisi chia Ọ na-enye ume ma na-eme ka ị na-arụsi ọrụ ike.

N'ezie, ka ị na-amalite ịzụlite ahụ siri ike, ọnụ ọgụgụ nke mitochondria (sel organelles na-emepụta ike n'ụdị ATP) na-abawanye. Nke a ọ bụghị naanị na-abawanye ọkwa ume, kamakwa ọ na-eme ka metabolism dị ngwa.

Nwere antioxidants

Antioxidants na-enyere aka ikpochapụ nsị ma belata nchekasị na mbufụt na ahụ. Ha na-eme ihe site n'ịchụpụ radicals oxygen na-emerụ ahụ, nke nwekwara ike ibute mmụgharị DNA ma bute njikọ protein na-emerụ ahụ / na-adịghị arụ ọrụ.

osisi chiaNwere antioxidants dị iche iche - quercetin, caffeic acid, kaempferol na chlorogenic acid. Ya mere, iri mkpụrụ osisi ndị a ga-ebelata nsị n'ime ahụ, nyere aka belata ibu ma belata ihe ize ndụ nke ọrịa na-egbu egbu.

Na-abawanye mmepụta leptin

Leptinbụ homonụ nke na-egbochi agụụ nke mkpụrụ ndụ abụba na-emepụta (adipose tissue). Ndị ọkà mmụta sayensị achọpụtala na ka ị na-erikwu protein, otú ahụ ka a ga-emepụta leptin karị.

osisi chia Ọ bụ ezigbo isi iyi nke protein ma na-enyere aka ịgbalite leptin. Nke a na-enyere aka ịkwụsị agụụ, na-egbochi iribiga ihe ókè ma na-eme ka ahụ dị mma.

Ego ole ka ekwesịrị iri mkpụrụ Chia maka mbelata ibu?

2-3 tablespoons kwa ụbọchị osisi chia ị nwere ike iri. Ọ nwere ike imerụ ahụ na oke doses.

Kedu otu esi eji mkpụrụ osisi Chia maka mbelata ibu?

chia smoothie

ihe

• 1 banana
• 1 iko blueberries
• 2 tablespoon nke mkpụrụ osisi chia
• 1 tablespoons nke yogọt
• 1 iko mmiri ara ehi soy / abụba zuru oke

Kedu ka esi mee ya?

– Bee banana ma tinye ya na blender.

- Tinye blueberries, yogọt, mmiri ara ehi soy na mkpụrụ chia.

– Mix ọma, wụsa n'ime otu iko na-aṅụ.

Chia mkpụrụ muffins

ihe

• ⅔ iko mmiri ara ehi almond
• 1 iko oatmeal
• 1 cup banana a gwakọtara agwakọta
• ½ iko shuga aja aja
• ¼ iko shuga ọcha
• ⅓ iko mmanụ ihe oriri
• 2 tablespoon nke mkpụrụ osisi chia
• 2 teaspoon nke mmiri soda
• 2 iko ntụ ọka
• 2 teaspoons nke apple cider mmanya
• ½ teaspoon nke nnu
• ½ teaspoon cinnamon
• ¼ teaspoon nke nutmeg

Kedu ka esi mee ya?

- Kpoo oven ma tee iko muffin mmanụ.

- Ghichaa mmiri ara ehi almond na apụl cider mmanya ma wepụ ya.

- Na nnukwu efere, jikọta ntụ ọka, mkpụrụ osisi chia, cinnamon, nutmeg, ntụ ntụ na nnu.

- Tinye banana nke a gwakọtara agwakọta, shuga aja aja na ọcha na mmanụ na mmanya apple cider mmanya na ngwakọta mmiri ara ehi. Gwakọta ya nke ọma.

- Gwakọta ihe ndị akọrọ.

- Tinye otu tablespoon abụọ nke ntụ ọka na ntụ ọka ọ bụla wee mee maka nkeji 20-25.

Chia Mkpụrụ Pudding

ihe

• 1 iko mmiri ara ehi almond / mmiri ara ehi dum
• 4 tablespoon nke mkpụrụ osisi chia
• 2 tablespoons nke organic mmanụ aṅụ
• ½ teaspoon nke vanilla wepụ
• ½ teaspoon nke nutmeg

 Kedu ka esi mee ya?

- Gwakọta ihe niile ewezuga mkpụrụ chia.

– Gwakọtakwa mkpụrụ osisi chia ma wunye ha n'ime ite iko.

- Tinye n'ime friji maka awa anọ iji mepụta udidi dị ka gel (pudding).

Chia Strawberry Shake

ihe

• 1 iko chopped strawberries
• ⅔ iko yogọt
• 3 tablespoons chia osisi, tinye ya na mmiri
• 1 teaspoon ọchịchịrị koko ntụ ntụ
• Almọnd
• 4-5 raspberries

Kedu ka esi mee ya?

– Were yogọt, strawberries na ntụ ntụ koko gbara ọchịchịrị na blender na ngwakọta.

– Wunye ngwakọta n'ime nnukwu iko dị ogologo wee kpalite n'ime mkpụrụ chia etinyere.

– Tinye almọnd ma jiri raspberries chọọ ya mma.

N'ihi ya;

osisi chiaỌ bara ụba na eriri, antioxidants, mineral na omega-3 fatty acids na-eme ka obi dị mma. Ọ na-enye uru ahụike mgbaze na eriri afọ, yana imeziwanye ihe ndị nwere ike ibute ọrịa obi na ọrịa shuga.

Ọ na-edozi ahụ nke ukwuu, mana ọ dị mkpa iri ya nke ọma n'ihi na iribiga nri ókè nwere ike ịkpata nsogbu. 

Iji zere nke a, malite site na ihe dị ka gram 30 kwa ụbọchị wee chọpụta nnabata gị ka ị na-eji nwayọọ nwayọọ na-abawanye oriri gị. Nakwa, na-eri mmiri ka ị na-amụba ihe oriri nke eriri gị wee rie maka nkeji 5-10 tupu iri nri.

osisi chiaỌ bụrụ na ị nweta mgbaàmà ọ bụla na-adịghị mma mgbe ị richara ya, kwụsị iri nri ma kpọtụrụ dọkịta.