Izinhlamvu ze-Chia-ezithandwa kakhulu ngonyaka wama-1970 njengama-chia ezifuywayo-zihlanganisa nokudla okunempilo kunoma yikuphi ukudla okuguga, ngenxa yamazinga abo aphezulu e- fibre nama-omega-3 fatty acids. Kodwa kulezi zinsuku, imbewu ye-chia iyadunyiswa njenge-superfood, ihlinzeka yonke into ekuphumeleleni kwesisindo ekukhusheni okukhulu kwamandla. Imbewu ye-chia ingabe ikugcina usebenza usuku lonke.
Imbewu ye-Chia , kanye nokudla okuyisisekelo kwama-Aztec asendulo, yaqokonyiswa njengesimangaliso esimanje sokudla okunomsoco encwadini kaChristopher McDougall ka-2009 edayiswa kakhulu kakhulu. UMcDougall wachaza isizwe saseTarahumara saseMexico, futhi bakwazi ukugijima ibanga elingamakhilomitha angu-100 noma ngaphezulu, ngaphandle kokunye okunye kodwa imbewu ye-chia emanzini, njengamafutha.
Kusukela ngaleso sikhathi, izincwadi ezinjenge -Aztec Diet , ne- Chia , kanye nabakhiqizi be-chia, ziye zagqugquzela imbewu ye-chia njengokudla kwamandla.
Okushiwo Ucwaningo
UDavid Nieman, uMqondisi we-Human Performance Laboratory ku-Appalachian State University, uye wenza ezinye zezilinganiso zokucwaninga ngezimbewu ze-chia ezikhona, ukuhlola indima yazo ekulahlekeni kwesisindo , nokunciphisa izifo zezifo. Ngenkathi engekho emfundweni yakhe eyathola umthelela emzimbeni noma ekubunjweni ezifundweni ezithatha ama-gram angu-50 (cishe ngo-6 tbsp) we-chia nsuku zonke, ukholelwa ukuthi imbewu ye-chia inikezela amandla, abagijimi nabangewona abagijimi ngokufanayo.
Uthi kimi: "Lezi zimbewu zibonakala zinikeza abantu umthombo omuhle wamandla," ungitshela. "Kodwa lokhu kungenxa yokuthi banezinhlobo eziningi zamafutha . Nginesiqiniseko ukuthi kungani bebaluleka kuma-Aztec asendulo: njenge-oilseed, imbewu ye-chia ingaba nenani elikhulu lamakholori emthamo omncane."
U-Nieman kanye nosebenza nabo baye bahlola ukuthi imbewu ye-chia emanzini yenza ngcono yini ukusebenza noma ijubane lokukhuthazela kwamabhayisikili uma kuqhathaniswa namanzi kuphela.
Ucwaningo lwakhe, kodwa aluzange luzuze ukusebenza: ukutadisha okungahleliwe kwakuhilelekile ukunikeza iqembu elincane lama-cyclists ama-25 amagremu ama-milled (ground) chia imbewu nsuku zonke amasonto amabili. Ekupheleni kosuku lwezinsuku ezingu-14, izihloko zokuhlolwa zanikezwa i-chia eyengeziwe futhi zifakwa ngesikhathi sokuhlolwa kwebhayisikili. Abahamba ngebhayisikili badla i-chia emanzini okungenzi kangcono (ngesikhathi sokusebenza) kunabo abangazange bathole i-chia esikhathini sokufunda.
Imbewu ye-Chia Inenkolelo Yokukusiza Ukulahlekelwa Isisindo
Imbewu ye-Chia ingakusiza ukuba ulahlekelwe isisindo ngoba inamanzi, futhi amanzi ngaphakathi kokudla aboniswe ukuba anelise isikhathi eside kunamanzi adliwe ngokudla. Kungenzeka uzizwe ukhululekile ukungeza imbewu ye-chia ekudleni kwasekuseni kwakho okuguga noma i- smoothie eluhlaza , ngaphandle kokwesaba izinkinga zokugaya ukudla kamuva. Kodwa-ke, uma kubangelwa igesi noma ukubhuka emathunjini, phindela emuva emalini owudla usuku ngalunye, zama ukukhulisa amanzi akho , futhi uvumele umzimba wakho ulungiselele ekukhuphukeni kwefiber kancane kancane.
Imithombo:
U-Arnot, uBob. Isidlo se-Aztec. UHarperCollins. 2013.
Coates, uWayne. I-Chia: I-Complete Guide ye-Ultimate Superfood. Ukushicilelwa Okumangalisayo. 2012.
UDavid Nieman, uMqondisi weLabasebenzi Labasebenzi, i-Appalachian State University. Ingxoxo eyenziwe ngo-Ephreli 30, 2013.
I-Nieman DC, i-Cayea EJ, i-Austin MD, i-Henson DA, i-McAnulty SR, i-Jin F. "Imbewu ye-Chia ayikhuthazi ukulahlekelwa isisindo noma ishintshe izifo ezibangelwa izifo ezingaphezu kwabantu abadala." I-Nutr Res. 2009 Jun; 29 (6): 414-8.
I-Nieman DC, i-Gillitt N, i-Jin F, i-DA, i-Kennerly K, i-RA ngothando, i-Ore B, i-Su M, i-Schwartz S. "I-Chia imbewu yokuxhaswa nezifo ezibangelwa izifo kubesifazane abangaphezu kwesisindo: uphenyo lwe-metabolomics." J Altern Supplement Med. 2012 Jul; 18 (7): 700-8.