Kodi Chia Seed ndi chiyani? Ubwino, Zowopsa ndi Kufunika Kwazakudya

mbewu za chiaNdi chimodzi mwa zakudya zopatsa thanzi. Zimadzaza ndi zakudya zomwe zingapereke phindu lalikulu kwa thupi lathu ndi ubongo.

Chifukwa cha kukoma kwake komanso kuthekera kophatikizana ndi maphikidwe osiyanasiyana, imatha kuwonjezeredwa pafupifupi chilichonse. Amagwiritsidwanso ntchito kulimbitsa ma sauces chifukwa amatha kuyamwa madzi ndikupanga ma gels.

mbewu za chia Lili ndi fiber, mapuloteni, mafuta ofunikira, mavitamini ndi mchere. Amapereka kukhuta bwino, amadyetsa thupi komanso amathandizira kukonza thanzi lamatumbo.

Imadzazanso ndi ma antioxidants omwe amawongolera mbiri ya lipid ndikuchepetsa kuchuluka kwamafuta.

M'nkhani yakuti "mbewu za chia zikutanthauza chiyani", "mbewu za chia zimapindulitsa komanso zimavulaza", mbewu za chia zakudya zopatsa thanzi” ve "momwe mungagwiritsire ntchito njere za chia", "momwe mungachepetsere thupi ndi mbewu za chia", "momwe mungadyere mbewu za chia kuti muchepetse thupi" Idzakuuzani zomwe muyenera kudziwa za izo.

Kodi Chia Seed ndi chiyani?

mbewu za chia, chia plantndi njere zazing'ono zakuda za Salvia hispanica.

Amachokera ku Mexico ndi Guatemala ndipo akhala akudyedwa kuyambira kalekale ndi Aaziteki ndi Amaya omwe amakhala m'derali. Ndipotu, "chia" ndi mawu akale a Chimaya otanthauza "mphamvu". 

Kodi Chia Seed Imachita Chiyani?

mbewu za chiakuchuluka kwa fiber ndi omega-3 mafuta acids, lili ndi mapuloteni ambiri abwino komanso mamineral angapo ofunikira komanso ma antioxidants.

Amachepetsa chiopsezo cha matenda a mtima ndi shuga, amathandizira thanzi la m'mimba. mbewu za chiaNdi yaying'ono, yophwanyika komanso yowoneka ngati yonyezimira, yosalala. Zitha kukhala zoyera, zofiirira kapena zakuda.

Mtengo Wopatsa thanzi wa Mbewu za Chia

Ndi zopatsa mphamvu zingati mu nthanga za chia?

Kalori wa mbewu ya Chia, ndi 100 pa 486 magalamu. 100 magalamu mbewu za chia  zili motere:

Zopatsa mphamvu: 486

Madzi: 6%

Mapuloteni: 16.5 gramu

Zakudya: 42.1 g

Shuga: 0 gramu

CHIKWANGWANI: 34,4 magalamu

mafuta: 30.7 g

Kulemera kwake: 3.33g

Monounsaturated: 2.31 magalamu

Polyunsaturated: 23.67 magalamu

Omega-3: 17,83 magalamu

Omega-6: 5.84 magalamu

Mafuta a Trans: 0,14 g

Chia seed glutenndi inu. Chifukwa chake, imatha kudyedwa mosavuta ndi anthu omwe ali ndi chidwi ndi gluten.

Zosakaniza za Chia Seed

Ma Carbs ndi Fiber

Mbeu za Chia zambiri zomwe zili mu fiber (zoposa 80%). Iliyonse mwa magalamu ake 28 imakhala ndi magalamu 11 a ulusi, womwe ndi gawo lalikulu lazakudya zolimbikitsidwa tsiku lililonse kwa amuna ndi akazi.

Ulusiwu nthawi zambiri ndi wosasungunuka (95%). Insoluble fiber imatha kuchepetsa chiopsezo cha matenda a shuga. Zina mwa ulusi wosasungunuka mafuta acids amfupiImathandizira thanzi la colon polimbikitsa mapangidwe a

Chia seed gelling Ili ndi mawonekedwe akukhala m'madzi kapena zakumwa zina, ulusi womwe uli mkati mwake umatengedwa mpaka 10-12 kuchulukitsa kulemera kwake ndipo mbewu zimasandulika kukhala ngati gel.

mafuta

Chimodzi mwazinthu zodziwika bwino za mbewuzi ndi kuchuluka kwawo kwamafuta acid omega-3 okhala ndi moyo wathanzi. Pafupifupi 75% yamafuta amapangidwa ndi omega-3 fatty acid alpha linolenic acid (ALA), pomwe pafupifupi 20% ali ndi omega-6 fatty acids.

Mbewu imeneyi ndi imene imadziwika bwino kwambiri ndi ma omega-3 fatty acids opangidwa ndi zomera ndipo ndi yabwino kwambiri kuposa flaxseed.

Chia Seed Protein

Ili ndi michere yofanana ndi mbewu zina, koma imakhala ndi mapuloteni ambiri kuposa mbewu, 19%.  

Amapereka mapuloteni apamwamba komanso ma amino acid ofunikira ndipo motero ndi abwino mapuloteni opangidwa ndi zomera ndiye gwero.

mavitamini ndi mchere

Ngakhale kuti amapereka mchere wambiri, ndi gwero lochepa la mavitamini. Mchere wochuluka kwambiri walembedwa pansipa.

Manganese

Mbewu zonse ndi mbewu ndizofunikira kuti kagayidwe, kukula ndi chitukuko. manganese ndi wolemera mu

phosphorous

Nthawi zambiri amapezeka muzakudya zokhala ndi mapuloteni, phosphorous kumathandiza kuti mafupa akhale ndi thanzi labwino komanso kukonzanso minofu.

zamkuwa

Ndi mchere wofunikira pa thanzi la mtima.

selenium

Ndi mchere wofunikira wa antioxidant womwe umakhudzidwa ndi njira zambiri m'thupi.

chitsulo

Monga gawo la hemoglobin m'maselo ofiira a magazi chitsuloZimagwira ntchito yonyamula mpweya m'thupi lonse.

mankhwala enaake a

mankhwala enaake a Zimagwira ntchito yofunika kwambiri m'njira zambiri za thupi.

kashiamu

Ndi mchere wochuluka kwambiri m'thupi la munthu; Ndikofunikira kwambiri kwa mafupa, minofu ndi mitsempha.

Zinthu za Phytic Acid

Monga mbewu zonse, mbewu za chia da phytic acid zikuphatikizapo. Phytic acid ndi chomera chomwe chimamangiriza ku mchere monga chitsulo ndi zinc ndikulepheretsa kudya kwawo.

Chitsulo mu mbewu iyi ndi nthaka Kuyamwa kwa mchere kumachepa chifukwa cha phytic acid.

Magazi Kupatulira Mmene

Mafuta akuluakulu a omega-3, monga mafuta a nsomba, amakhala ndi zotsatira zochepetsera magazi.

Ngati mukumwa mankhwala ochepetsa magazi, ochulukirapo mbewu za chia Funsani dokotala musanamwe. Omega-3 fatty acids angakhudze ntchito ya mankhwalawa.

Zomera Zina

Kambewu kakang'ono kakuda kameneka kamakhala ndi mankhwala opindulitsa a zomera. Zofunika kwambiri zalembedwa pansipa.

chlorogenic acid

Antioxidant yomwe imatha kuchepetsa kuthamanga kwa magazi.

caffeine asidi

Izi zimakhala zambiri muzakudya zambiri za zomera ndipo zimathandiza thupi kulimbana ndi kutupa.

quercetin

Ndi antioxidant wamphamvu yomwe ingachepetse matenda a mtima, osteoporosis, ndi mitundu ina ya khansa.

Kaempferol

Ndi antioxidant yomwe yalumikizidwa ndi chiwopsezo chochepa cha khansa ndi matenda ena osatha.

woyera ndi wouma mbewu za chia Ili ndi nthawi yayitali kwambiri chifukwa ma antioxidants omwe ali nawo amateteza mafuta omwe ali mumbewu kuti asawonongeke.

Popeza ili ndi mbiri yopatsa thanzi, mbewu za chia zimapindulitsa ndi zochuluka kwambiri. Izi zimathandizidwa ndi maphunziro aumunthu ubwino wa mbewu za chia...

Kodi Ubwino wa Chia Seed ndi Chiyani?

Lili ndi ma antioxidants ambiri

mbewu za chiaZomwe zili ndi antioxidant zili ndi zotsatira zabwino pa thanzi.

Chofunika kwambiri, ma antioxidants omwe ali mkati mwake amalimbana ndi kupanga ma free radicals omwe amatha kuwononga mamolekyu m'maselo ndikupangitsa ukalamba ndi matenda monga khansa.

Pafupifupi ma carbohydrate onse amakhala ndi fiber.

mbewu za chiaTikayang'ana mbiri yake yopatsa thanzi, timawona kuti ili ndi magalamu 30 a "zakudya" mu 12 magalamu. Komabe, 11 magalamu ake ndi CHIKWANGWANI ndipo ulusiwu sungathe kugayidwa ndi thupi.

CHIKWANGWANI sichimakweza shuga m'magazi motero sayenera kuwerengedwa ngati chakudya. Ma carbohydrate enieni amangokhala 30 gramu pa 1 magalamu, omwe ndi otsika kwambiri.

Chifukwa cha ulusi, njerezi zimatenga 10-12 kulemera kwake m'madzi, kupanga gel ndikukula m'mimba. Izi zimawonjezera kukhuta, kumapereka mayamwidwe pang'onopang'ono, ndipo zimathandizira kudya zopatsa mphamvu zochepa.

mbewu za chiaimakhala ndi 40% fiber polemera. Izi zimawapangitsa kukhala amodzi mwa magwero abwino kwambiri a fiber padziko lapansi.

Mapuloteni apamwamba kwambiri

Mbewu iyi ili ndi mapuloteni ambiri. Amapereka pafupifupi 14% mapuloteni polemera, omwe ndi apamwamba kwambiri poyerekeza ndi zitsamba zambiri.

Lilinso ndi muyezo wabwino wa zofunika amino zidulo; Choncho, thupi lathu limatha kugwiritsa ntchito mapuloteni mosavuta. 

Omega 3 mafuta acids ambiri

Monga flaxseed, mbewu za chia Komanso ndi omega-3 fatty acids wambiri. Ndipotu, mbewu imeneyi ndi gwero lodziwika bwino la omega-3 fatty acids. SalimoniLili ndi omega-3 kuposa

koma mbewu za chiaOmega 3s m'menemo nthawi zambiri amakhala mu mawonekedwe a ALA (Alpha Linolenic Acid); ALA isanayambe kugwiritsidwa ntchito ndi thupi, EPA ndi DHA ziyenera kusinthidwa kukhala mafomu "ogwira ntchito".

Tsoka ilo, anthu sangathe kusintha ALA kukhala mawonekedwe omwe akugwira ntchito. Choncho, omega 3s ochokera ku zomera sagwira ntchito mofanana ndi omwe amachokera ku zinyama monga nsomba.

Amachepetsa chiopsezo cha matenda a mtima komanso mtundu wa 2 shuga

Mbewu iyi; Pokhala wochuluka mu fiber, mapuloteni ndi omega 3, amathandizira thanzi la metabolism.

Maphunziro a makoswe nawonso mbewu za chianun amachepetsa triglyceridesImawonjezera HDL (yabwino) cholesterol, kutupa, insulin kukanaZawonetsa kuti zimatha kuchepetsa mafuta m'mawere ndi m'mimba.

Zopindulitsa pa thanzi la mafupa

mbewu za chiaali ndi michere yambiri yofunikira pa thanzi la mafupa. Izi zimaphatikizapo calcium, phosphorous, magnesium ndi mapuloteni.

Kashiamu wa calcium ndi wochititsa chidwi kwambiri. 30 magalamu a mbewu za chiaimakwaniritsa 18% ya calcium yofunikira tsiku lililonse. Izi ndizokwera kuposa zamkaka zambiri. Chifukwa chake, ndi gwero labwino kwambiri la calcium kwa anthu omwe samamwa mkaka.

amawongolera malingaliro

Amatengedwa ngati chakudya chapamwamba mbewu za chiaKumwa pafupipafupi kumawonjezera chisangalalo. Kudya mbewu za chia Zingathandizenso kulimbana ndi kuvutika maganizo.

Ubwino wa mbewu za chia pakhungu

mbewu za chiaOmega 3 fatty acids mu mafuta a azitona apezeka kuti amawonjezera kufalikira komanso kuchepetsa kuuma ndi kutupa khungu. mbewu za chiaAmapereka anti-inflammatory properties zomwe zingathandize kupewa makwinya. Mbewu zimathandizanso kuchepetsa kugwa kwa khungu.

Amathandiza kuchiza diverticulosis

Diverticulosis ndi kukhalapo kwa machubu m'matumbo popanda zizindikiro za kutupa. mbewu za chiaZapezeka kuti zimathandiza kupewa matenda a diverticular chifukwa ali omega 3 olemera.

Kuperewera kwa fiber kumalumikizidwanso ndi diverticulosis ndipo ndi gwero labwino kwambiri la ulusi. mbewu za chia zingathandize kuchiza matendawa. Amayamwa madzi m'matumbo ndikusintha matumbo.

Ali ndi anti-inflammatory properties

Kukhalapo kwa omega 3s, fiber ndi mapuloteni kumapangitsa mbewu za chia kukhala chimodzi mwazakudya zabwino kwambiri zolimbana ndi kutupa. mbewu za chiaMa anti-inflammatory properties angathandizenso kuchiza nyamakazi.

Opanda zoundanitsa

Gluten ndi mapuloteni omwe amapezeka mumbewu, makamaka tirigu, ndipo amachititsa kuti mtanda ukhale wosalala. Gluten amadziwika kuti amayambitsa kusagwirizana ndi gluten mwa anthu ena. mbewu za chia Ndi 100% yopanda gluten.

Wolemera mu manganese

Kuphatikiza pa zakudya zina zambiri, mbewu za chia Ndi wolemera mu manganese. ManganeseZingathandize kuchiza nyamakazi, matenda a shuga, ndi khunyu. Manganese alinso ndi antioxidant katundu. Imawongolera metabolism ndikufulumizitsa machiritso a bala.

kumapangitsa kugona

Pali mahomoni awiri ofunikira pakugona - serotonin ndi melatonin. Mahomoni awiriwa amapangidwa m'thupi ndi amino acid, tryptophan.

wolemera mu tryptophan mbewu za chiaZimathandiza kugona bwino komanso kumasuka. Tryptophan imagwiritsidwanso ntchito pochiza matenda ambiri ogona, malinga ndi kafukufuku waku America.

Momwe Mungadyere Mbewu za Chia

Kugwiritsa ntchito mbewu za chiaNdi amazipanga zosavuta. Safunikira kupedwa ngati njere; kutanthauza kuti ndi zosavuta kukonzekera.

Kodi mbewu za chia zitha kudyedwa zosaphika?

Mbewuzi nthawi zambiri zimadyedwa zosaphika ndipo zimatha kuviikidwa m'madzi ndikuwonjezeredwa ku makeke, puddings kapena zakudya zophikidwa. Akhozanso kuwaza pa phala, yogati, masamba kapena mbale za mpunga.

Momwe Mungagwiritsire Ntchito Mbewu za Chia

Chifukwa chakuti amatha kuyamwa madzi ndi mafuta, amagwiritsidwanso ntchito kulimbitsa masukisi. Amapangidwa kukhala odzola posakaniza ndi madzi. Omwe amagwiritsa ntchito mbewu za chia, Mukhoza kuwonjezera mosavuta ku maphikidwe otsatirawa;

- Smoothie

- Oats owiritsa

- Saladi

- Kukonzekera kwa saladi

- Yoghurt

- Soups kapena sauces

- Donuts, makeke

- Mkate wopangidwa kunyumba

- Chia pudding

Zotsatira Zake ndi Zowopsa za Chia Seed

Ubwino wa mbewu ya Chia komanso kukhala wopatsa thanzi kwambiri, chifukwa chachikulu chomwe amadyera. Amapereka kuchuluka kwa fiber, mapuloteni, mafuta athanzi komanso ma micronutrients.

bwino zotsatira za mbewu za chia palibe? Akamadya pang'onopang'ono, amapindulitsa pa thanzi, koma akamagwiritsidwa ntchito mopitirira muyeso mbewu za chia zimawononga Pali.

Zotsatira zoyipa za Chia Seed

Kudya kwambiri kumabweretsa mavuto am'mimba.

Mbeu za Chia ndi gwero labwino la ulusi, chifukwa zimapereka magalamu 28 a fiber mu magalamu 11 aliwonse. Ulusi ndi wofunikira pa thanzi, koma ulusi wambiri ungayambitse mavuto kwa anthu ena.

Kudya kwambiri fiber kuwawa kwam'mimba, kudzimbidwa, kutsekula, kutupa ndipo gasi angayambitse mavuto. 

Komanso, omwe ali ndi matenda otupa a m'mimba monga ulcerative colitis kapena Crohn's disease akhoza mbewu za chiaIyenera kudyedwa mosamala.

Matenda aakuluwa amachititsa kutupa ndi kuchepa kwa m'mimba, zomwe zimayambitsa zizindikiro monga kupweteka kwa m'mimba, kutuluka magazi, kutsegula m'mimba komanso kuchepa thupi.

Zizindikiro zoyipa za kudya kwambiri ulusi zimatha kupewedwa powonjezera pang'onopang'ono kuchuluka kwa fiber ndi kumwa madzi ambiri kuti zithandizire kulowa m'thupi.

Kudya mbewu za chia kumabweretsa chiopsezo chotsamwitsa

Ngakhale zili zotetezeka kwa anthu ambiri, mbewu za chiakungayambitse chiopsezo chowonjezereka cha kupuma. Muyenera kumwa mosamala, makamaka ngati mukuvutika kumeza. 

Mbeuzi zimatha kukhala pammero pamene zikuphulika ndi kutupa. mbewu za chiaZilowerereni kwa mphindi 5-10 musanadye. Anthu omwe ali ndi vuto lakumeza ayenera kusamala podya.

Chia ziwengo

Anthu ena amatha kudwala akadya njerezi, koma sizichitikachitika. Zizindikiro zosagwirizana ndi zakudya zimaphatikizapo kusanza, kutsegula m'mimba, ndi kuyabwa kwa milomo kapena lilime.

Zikavuta kwambiri, kusagwirizana ndi zakudya kumatha kuyambitsa anaphylaxis, vuto lomwe limayika moyo pachiwopsezo lomwe limayambitsa kupuma movutikira komanso kupsinjika pakhosi ndi pachifuwa.

Chia ziwengo osowa koma zolembedwa. Nthawi ina, bambo wazaka 54 adayamba kudya nthanga za chia kuti achepetse cholesterol yake. Koma patapita masiku angapo, iye anali ndi chizungulire, kupuma movutikira, ming'oma ndi kutupa.

mbewu za chiaNgati mwadya izi kwa nthawi yoyamba ndikuwona chizindikiro cha ziwengo, siyani kudya nthawi yomweyo ndipo funsani dokotala.

Kuchulukitsitsa kungagwirizane ndi mankhwala ena

mbewu za chiandizotetezeka kwa anthu ambiri; Ngati mukumwa mankhwala a shuga kapena kuthamanga kwa magazi, muyenera kuchepetsa kudya kwawo. Izi ndichifukwa chambiri mbewu za chia kudya kungagwirizane ndi zotsatira za mankhwalawa.

Mankhwala a Diabetes

Maphunziro ena mbewu za chiainasonyeza kuti imatha kuchepetsa kwambiri shuga m'magazi. Izi ndichifukwa choti ili ndi shuga wambiri, zomwe zimatha kutsitsa shuga m'magazi, komanso fiber, zomwe zimachepetsa kuyamwa kwake.

Mankhwala a Kuthamanga kwa Magazi

Kuphatikiza pa kutsitsa shuga m'magazi, mbewu za chiaZimathandizanso kuchepetsa kuthamanga kwa magazi.

Amene ali ndi kuthamanga kwa magazi angaganize kuti izi ndi zotsatira zabwino, koma mbewu za chia kuonjezera mphamvu ya mankhwala a magazi omwe angayambitse hypotension kapena kutsika kwa magazi.

Kodi Mbewu ya Chia Iyenera Kudyedwa Motani?

Ngati simunazolowere kudya zakudya zamafuta ambiri, zochulukirapo nthawi imodzi. kudya nthanga za chia zimayambitsa mavuto am'mimba. Mlingo wodziwika bwino ndikudya magalamu 20 (pafupifupi supuni 1,5) kawiri pa tsiku.

Kodi Mbewu za Chia Zikufooka?

mbewu za chia Wangwiro kuwonda. Lili ndi ma antioxidants, mapuloteni, mafuta athanzi komanso ulusi wazakudya zomwe zimathandizira kuchotsa poizoni, kupanga minofu yowonda, kuchepetsa kutupa ndikusunga nthawi yayitali.

Kodi Chia Seed Imachepa Bwanji?

Wolemera muzakudya zopatsa mphamvu

Chifukwa mbewu za chia zili ndi michere yambiri m'zakudya, zimapindulitsa m'mimba mwa kuwonjezera kuchuluka kwa chimbudzi ndikuletsa kudzimbidwa. Komanso, mbewu za chiaChingwe chomwe chili mmenemo chimayamwa madzi ambiri, kumakupangitsani kukhala okhuta kwa nthawi yayitali komanso kuletsa njala.

Zakudya zokhala ndi ulusi wambiri zimatha kuteteza thupi kuti lisadye zakudya zomwe mumadya. Chomeracho chimamangiriza ku mafuta ndi mamolekyu a shuga muzakudya ndikulepheretsa kuyamwa kwawo. Izi zimachepetsa kuchuluka kwa ma calories omwe mumadya.

Yodzaza ndi PUFA

Mafuta a polyunsaturated mafuta acids amawerengedwa ngati mafuta athanzi. mbewu za chiaLili ndi alpha linoleic acid (ALA), ndi omega 3 fatty acid. Omega 3 fatty acids amadziwika chifukwa cha zotsutsana ndi kutupa, komanso kulimbikitsa ubongo ndi thanzi la mtima.

Ma protein ambiri

XMUMX gramu mbewu za chia Lili ndi pafupifupi 4.4 magalamu a mapuloteni. mbewu za chiaMapuloteni amathandiza kumanga minofu ndi kubwezeretsa minofu.

Amawonjezera mphamvu

Kukhala ndi moyo wongokhala ndi chimodzi mwazomwe zimayambitsa kunenepa. mbewu za chia Amapereka mphamvu ndikukupangitsani kukhala otanganidwa.

Ndipotu, pamene mukuyamba kupanga minofu yowonda, chiwerengero cha mitochondria (ma cell organelles omwe amapanga mphamvu mu mawonekedwe a ATP) amawonjezeka. Izi sizimangowonjezera kuchuluka kwa mphamvu, komanso zimathandizira kagayidwe kachakudya.

Lili ndi ma antioxidants

Antioxidants amathandizira kuchotsa poizoni ndikuchepetsa kupsinjika ndi kutupa m'thupi. Amachitapo kanthu pochotsa zowononga mpweya wa okosijeni, zomwe zingayambitsenso kusintha kwa DNA ndikupangitsa kuti mapuloteni owopsa / osagwira ntchito apangidwe.

mbewu za chiaMuli ma antioxidants osiyanasiyana - quercetin, caffeic acid, kaempferol ndi chlorogenic acid. Choncho, kugwiritsa ntchito njerezi kumachepetsa poizoni m'thupi, kumathandiza kuchepetsa thupi komanso kuchepetsa chiopsezo cha matenda oopsa.

Amachulukitsa kupanga leptin

Leptinndi mahomoni omwe amalepheretsa njala yopangidwa ndi maselo amafuta (minofu ya adipose). Asayansi apeza kuti mukamagwiritsa ntchito mapuloteni ambiri, leptin imapangidwanso.

mbewu za chia Ndi gwero labwino la mapuloteni komanso amathandizira kuyambitsa leptin. Izi zimathandiza kupondereza chilakolako, kupewa kudya mopitirira muyeso komanso kusunga thupi lathanzi.

Kodi Mbewu ya Chia Iyenera Kumwedwa Bwanji Kuti Muchepetse Kuwonda?

2-3 supuni pa tsiku mbewu za chia mukhoza kudya. Zitha kukhala zovulaza pamilingo yayikulu.

Momwe Mungagwiritsire Ntchito Mbewu za Chia Pochepetsa Kuwonda?

chiya smoothie

zipangizo

• Banana 1
• 1 chikho cha blueberries
• Supuni 2 za mbewu za chia
• 1 supuni ya yogurt
• 1 chikho chodzaza mafuta / mkaka wa soya

Amaphika bwanji?

- Penda nthochi ndikuyiyika mu blender.

- Onjezani ma blueberries, yoghurt, mkaka wonse/soya ndi mbewu za chia.

– Sakanizani bwino, kuthira mu kapu ndi kumwa.

Chia Seed Muffins

zipangizo

• ⅔ kapu ya mkaka wa amondi
• 1 chikho cha oatmeal
• 1 chikho yosenda nthochi
• ½ chikho bulauni shuga
• ¼ chikho shuga woyera
• ⅓ chikho mafuta masamba
• Supuni 2 za mbewu za chia
• Supuni 2 ya soda
• 2 makapu ufa
• 2 supuni ya tiyi ya apulo cider viniga
• ½ supuni ya tiyi ya mchere
• ½ supuni ya tiyi sinamoni
• ¼ supuni ya tiyi ya nutmeg

Amaphika bwanji?

- Yatsani uvuni ndikudzoza mafuta a muffin.

- Sakanizani mkaka wa amondi ndi viniga wa apulo cider ndikuyika pambali.

– Mu mbale yaikulu, sakanizani ufa, nthanga za chia, sinamoni, mtedza, ufa wophika ndi mchere.

– Onjezani nthochi yosenda, shuga wofiirira ndi woyera ndi mafuta ku viniga wa apulo cider ndi mkaka wosakaniza. Sakanizani bwino.

- Sakanizani zouma zouma.

- Onjezani supuni imodzi kapena ziwiri za ufa pa nkhungu iliyonse ndikuphika kwa mphindi 20-25.

Mbeu za Chia Pudding

zipangizo

• 1 chikho mkaka wa amondi / mkaka wonse
• Supuni 4 za mbewu za chia
• Supuni 2 ya uchi wa organic
• ½ supuni ya tiyi ya vanila
• ½ supuni ya tiyi ya nutmeg

 Amaphika bwanji?

- Sakanizani zosakaniza zonse kupatula njere za chia.

– Sakanizaninso mbewu za chia ndikuzithira mumtsuko wagalasi.

- Ikani mufiriji kwa maola anayi kuti mupange mawonekedwe a gel (pudding).

Chia Strawberry Shake

zipangizo

• 1 chikho akanadulidwa strawberries
• ⅔ kapu ya yogurt
• Supuni 3 za chia mbewu, zoviikidwa m'madzi
• Supuni 1 ya ufa wa cocoa
• Amondi
• 4-5 raspberries

Amaphika bwanji?

- Tengani yogati, sitiroberi ndi ufa wa koko mu blender ndikusakaniza.

- Thirani zosakanizazo mugalasi lalitali ndikugwedeza nthanga za chia zoviikidwa.

- Onjezani ma amondi ndikukongoletsa ndi raspberries.

Chifukwa;

mbewu za chiaLili ndi fiber, antioxidants, minerals ndi omega-3 fatty acids yamtima. Amapereka ubwino wa m'mimba ndi m'mimba, komanso kuonjezera chiopsezo cha matenda a mtima ndi matenda a shuga.

Ndiwopatsa thanzi kwambiri, koma ndikofunikira kuudya pang'onopang'ono chifukwa kudya kwambiri kumatha kuyambitsa zovuta zina. 

Kuti mupewe izi, yambani ndi mulingo wa magalamu 30 patsiku ndikuwunika kulekerera kwanu pamene mukukula pang'onopang'ono. Komanso, idyani madzi ndikuwonjezera kuchuluka kwa fiber ndikuviika kwa mphindi 5-10 musanadye.

mbewu za chiaNgati mukukumana ndi zizindikiro zilizonse zoipa mutadya, siyani kudya ndikuwona dokotala.