Izinhlamvu ze-Chia ziphezulu kuma-fibre nama-alpha-linolenic acid, futhi zilayishwa nge-calcium magnesium, insimbi, ne-zinc. I-Alpha-linolenic acid iyinhlobo yesitshalo se-omega-3 fatty acid, ngakho imbewu ye-chia iphelele kubantu abadla imifino noma izitshalo, noma labo abangenandaba nezinhlanzi nezilwane zasolwandle. Oh, futhi nazo zinamakhemikhali e-phenolic angasebenza njengama-antioxidants.
Kuthiwa ukudla izimbewu ze-chia kuzokusiza ukuthi ulahlekelwe isisindo ngoba zivule futhi zithathe isikhala esiswini sakho. Akukho kubonakala sengathi kunoma yiluphi ucwaningo olusekelayo ngalolu daba, kodwa ngokuqinisekile i-fibre eyengeziwe ikulungele kuwe.
Uzothola imbewu ye-chia ezitolo eziningi zokudla, ngokuvamile esigabeni sokudla kwemvelo. Kunezimbewu ze-chia ezimnyama nezinhlamvu ezimhlophe ze-chia. Nciphisa ezinye ze-saladi yakho noma isilimu, noma uzifake kwi-smoothie yakho oyintandokazi ye-fiber encane esheshayo ne-omega-3 yokukhulisa i-acid.
Khona-ke, uma unesimo sengqondo sokuphatha okunempilo, hlola izintandokazi zethu ezinhlanu.
1 - Vanilla Chia Pudding Nge amajikijolo
Le pudding enhle kakhulu kakhulu kuwe ngoba ilayishwe nge- calcium oyidingayo amathambo aqinile, imisipha enempilo nomsebenzi wezinzwa, nokuvinjwa kwegazi okujwayelekile. Kubuye kube nomthamo omuhle weprotheyini, i-magnesium, neyensimbi.
Izithako:
- 1 inkomishi yobisi obuncane
- 1 inkomishi ephansi yamafutha yogurt yesiGreki
- Izipuni eziyi-4 ze-chia
- 2 wezipuni uju
- 1 1/2 ithisipuni i-vanilla ekhishwe
- ucezu kasawoti
Engeza konke ngaphandle kwembewu ye-chia kumbebe ophakathi noma omkhulu kanye ne-whisk okuze kube yilapho konke kuhlanganiswa. Yidla ingxube bese wengeza uju noma i-vanilla ekhishwe ukuze ivumelane nambitha yakho. Engeza imbewu ye-chia uphinde ugxume. Bese umboza bese ubeka efrijini ingxube engenani imizuzu engama-40, noma kungcono nokho, ubusuku (ingxenye ekhuni kakhulu ilinde imbewu encane ukuze isebenzise imilingo yawo). Yenza amasevisi angu-4.
Ulwazi Lokudla:
Ukusetshenziswa kwe-pudding ngayinye kunama-kilojoule angu-170, ama-gram angu-6 amafutha, amagremu angu-20 ama-carbohydrate, amagremu ama-5 e-fiber. Unganciphisa inani lekhalori ngamakholori angu-30 ngokukhonza uma usebenzisa i-sucralose noma i-stevia endaweni yobusi.
Ukukhonza ngamunye kuhlinzeka ngamaphesenti angama-25 ezidingo zakho ze-calcium yansuku zonke, amaphesenti angu-20 we-magnesium we-day, namaphesenti ayisikhombisa ensimbi yakho, kanye ne-alpha-linolenic acid. Engeza amajikijolo akho owathandayo amavithamini amaningi namaminerali, kanye nama-antioxidants.
Qaphela: Ungasebenzisa i-yogurt ye-vanilla uma ukhetha-nje ukuqeda noma ukunciphisa i-vanilla nokukhishwa uju.
2 - Smoothie Bowl Ngezithelo, Amajikijolo, kanye Namahlamvu Chia
Le isobho se-smoothie ihlanganisa ubuhle obuhlaza okwesibhakabhaka kanye nesithombo sebhitrudi se-top-notch nutrition nombala omuhle. I-flavor iyaphawuleka futhi. I-recipe ibuye ifune ama-oats, yogurt, kanye nezinhlamvu ze-chia, ngakho-ke uzothola amaprotheni kanye namathani amavithamini, amaminerali, kanye ne-fiber. Uzodinga i-blender ephezulu-speed, njenge-Nutribullet, ephelele ekwenzeni izitsha ze-smoothies nezitshalo ze-smoothie.
Izithako:
- I-banana engama-1/2 ehlutshiwe, enonciwe, futhi efriziwe
- 1/2 indebe ye-blueberries
- 1 i-tangerine encane
- Isithombo sebhitrudi esingu-1 sihlutshiwe futhi sisikiwe
- 1/4 inkomishi ethafeni yama-yogurt yogurt
- 1/4 indebe eyomile eqoshiwe
- 2 amathisipuni imbewu chia
- 1/4 isipuni sinamoni
- 5-7 ama-cubes amaqhwa
- Izithelo ezicutshiwe ezifana nama-peaches kanye nama-kiwi
Engeza izithako ku-blender ngesivinini futhi uhlanganise ngokuphakama kuze kube sebushelelezi futhi obukhulu. Thela ingxube ibe isitsha futhi phezulu ngezintambo zakho ezizithandayo, imbewu eningi ye-chia, nezithelo ezintsha. Ukwenza ukukhonza okulodwa okukhulu. Isitsha esikhulu se-smoothie esinjengalesi siphuthumayo kwasekuseni noma ukuhlanganyela njengesidlo sasemuva.
Ulwazi Lokudla:
Ngaphambi kokwengeza noma yikuphi ukuphazamiseka, leli siphu smoothie linama-khalori angu-300, ama-gram angu-13 amagremu, ama-gram angu-9, ama-gramu ayi-31 (ushukela ongeziwe), nama-gramu ama-6. Uzothola amaphesenti angu-8 wesidingo sakho sansuku zonke sama-fatty acids ama-omega-3, amaphesenti angu-17 ezinesidingo sakho se-calcium yansuku zonke, isigamu sesidingo sosuku lwakho lwe-vitamin C nesigamu sesithathu sesidingo sakho nsuku zonke kokubili i-magnesium ne-folate, futhi cishe igramu ye-alpha-linolenic acid.
3 - I-Chia Pudding emnyama
Ubani ongathandi i-chocolate pudding? Le nguqulo eyenziwe nge-chia imbewu iphezulu amaprotheni ne-calcium, kanye nama-fibre nama-omega-3s, kanye nama-antioxidants avela ku-cocoa powder kanye ne-chia.
Le pudding iyanuka nge-maple isiraphu, kodwa uju usebenza kahle, futhi. Noma uma uqaphela ikhalori, ungasebenzisa i-sucralose noma i-stevia.
Izithako:
- 2 izinkomishi nonfat ubisi
- 1/2 izinkomishi chia imbewu
- 1/4 indebe yomnyama i-cocoa powder
- 1/2 isipuni i-vanilla ekhishwe
- 1/2 indebe i-maple isiraphu
- ucezu kasawoti
Beka zonke izithako esitsheni esikhulu kanye ne-whisk kuze kuhlangene ngokuphelele. Vala isitsha nesifriji okungenani imizuzu engu-40, kodwa uma ungalinda ihora noma amabili, kuyoba ngcono nakakhulu.
Khonza ngokucacile noma engeza ama-chocolate shavings, amantongomane aqoshiwe, ama-flakes ama-coconut, noma i-granola. Yenza imisebenzi engu-6.
Ulwazi Lokudla:
Ukukhonza ngamunye kunama-khalori angama-200, ama-gramu angu-6, ama-gram angu-7 amaprotheni, ama-gramu angu-32 amagremudidididi, nama-gram angu-8 e-fibre. Uzothola amaphesenti angu-25 enkinga yakho yansuku zonke ye-calcium, amaphesenti angu-30 esidingo sakho sansuku zonke se-magnesium, namaphesenti angu-13 okufunwa kwensimbi yakho yansukuzonke, kanye ne-gramu eyodwa ye-alpha-linolenic acid.
4 - Chia Fresca
I-Chia fresca ngokuyisisekelo i-water flavored ihlanganiswe nezinhlamvu ze-chia. I-Lemon cishe iyiphunga elivame kakhulu. Kungcono okunye okuqabulayo emanzini athafeni, ukuze ukwazi ukuvuselelwa futhi uthole ukudla okunomsoco okuncane.
Nakhu okwenza ngayo:
Izithako:
- 2 izinkomishi amanzi
- Izipuni ezimbili zezipuni
- 1 isipuni 2 noma i-2 wezipuni (ijubane nokudla kwakho)
- isipuni noma 2 of sweetener, futhi ngokwakho ukunambitha. Ungasebenzisa ushukela, i-agave, uju, nanoma iyiphi i-sweetener engeyona ikhalori njenge-stevia noma i-Splenda.
Izikhombisi-ndlela:
Hlanganisa izithako embizeni noma emgodini bese uqhubezela kuze kube yilapho i-sweetener ichithwa. Yenza ukuhlolwa okusheshayo kokunambitheka ukubona ukuthi ufuna i-lemon noma i-sweetener ngaphezulu. Vumela isiphuzo ihlale okungenani imizuzu engu-20 kuze kube yilapho imbewu ilula.
Gcina i-chia fresca yakho efrijini. Kungase kudingeke ukuzamazama noma ukuphuza isiphuzo uma imbewu ihlangana ndawonye. Ukwenza ama-servings amabili, ngalinye libe nama-calories angu-70 avela ezinhlameni ze-chia, futhi ngaphezulu uma usebenzisa uju, i-agave, noma ushukela.
Uma uthanda ukuthungwa kwembewu ye-chia, ungase ufake nje imbewu ye-chia kum juzi owuthandayo.
5 - Frozen okusajingijolo Chia Pops
Ama-Raspberries alayishwa ama-antioxidants anamandla, kanye namavithamini amaningi namaminerali. I-yogurt ihlanganisa amaprotheni ne-calcium, ngakho lokhu kwenza inhlanganisela ephelele yokuphathwa okuqabulayo nokuphilile. Uzodinga i-blender noma iprosesa yokudla kanye ne-popsicle molds.
Izithako:
- 2 izinkomishi raspberries (fresh noma iqhwa)
- 2 wezipuni uju
- Izipuni ezimbili zezipuni
- 2 izinkomishi vanilla elivuthayo nonfat yogurt yogreek
Izikhombisi-ndlela:
Faka amajikijolo, imbewu ye-chia, nobuni ku-blender noma iprosesa yokudla bese uhlangana kuze kube yilapho ubushelelezi. Thelela okuqukethwe esitsheni esikhulu. Gcoba ku-yogurt uhlanganise kuze kuhlangane kahle.
Thela ingxube yamaberry, i-chia, ne-yogurt ibe isikhunta se-popsicle, engeza izinti, bese ubhala amahora amahlanu. Yenza cishe ama-popsicles ayisishiyagalombili ama-yummy.
Ulwazi Lokudla:
I-popsicle ngayinye njengama-khalori angama-120, ama-gram angu-8 amagremu, ama-gram ayi-3 amagremu, ama-gramu angu-2, kanye namaphesenti angama-20 e-calcium, futhi ngaphansi kwe-milligram ye-alpha-linolenic acid.
Imithombo:
UMnyango Wezolimo we-United States Super Tracker. Iresiphi yami. Ifinyelele ngo-Ephreli 27, 2016. https://www.supertracker.usda.gov/myrecipe.aspx.
Ucwaningo lwezolimo lwe-United States uMnyango wezoLimo lwezoLimo iSERvie National Nutrient Database for Standard Reference Release 28. Umbiko oyisisekelo: 12006, Imbewu, imbewu ye-chia, yomisiwe. Ifinyelele ngo-Ephreli 27, 2016. https://ndb.nal.usda.gov/ndb/foods/show/3610.
Valdivia-López MÁ, Tecante A. Chia (Salvia hispanica): Ukubuyekezwa kweMbewu yaseMexico yaseMelika kanye neZakhiwo zayo zokudla okunomsoco nokusebenza. I-Adv Food Nutr Res . 2015; 75: 53-75. doi: 10.1016 / bs.afnr.2015.06.002.