Isikhathi sokugcina i-chia kwakuyizifiso, kungenxa yokuthi ungayisebenzisa ukuze ukhule isilwane ... Namuhla, lesi sitshalo sithandwa kakhulu yizimbewu zayo ezondlekile. Kodwa ingabe imbewu ye-ch-ch-ch-chia ingakusiza ukuba ugcine amakhilogremu?
Iningi lezizathu ezifunwa yizimbewu ze-chia njengezikhungo zamathuluzi okulahlekelwa phansi kwesisindo sokuthi ziphansi kwamakhalori kodwa zigcwele i-fiber, amaprotheni, namafutha enempilo.
Zonke lezo zondlo ziyaziwa ukukhulisa imizwa yokugcwele, okungaholela ekudleni amancane amancane. Abanye ochwepheshe babika i-fibre yokudla etholakala imbewu ye-chia ingaholela ekulahlekeni kwesisindo .
Esinye sezifundo ezimbalwa zesayensi mayelana nobuhlobo phakathi kwembewu ye-chia nokulahlekelwa kwesisindo kubonisa ukuthi imbewu ye-chia inganciphisa ukudla ngisho noma ingahambi kuze kube yilapho ithola ngqo ukulahlekelwa isisindo.
Ngenkathi kungase kungabi khona isixhumanisi esiqondile phakathi kokudla imbewu ye-chia nokulahleka kwesisindo, kuboniswe ukuthi ukudla kwabo kunganciphisa ukudla kwakho. Ukwengeza, imbewu ye-chia yanda esiswini sakho, okwenze uzizwe ugcwele. Ngokuzigcina uzigcinile, awunamathuba okudla kakhulu ekudleni futhi ufinyelele ukudla okulula.
Ngakho kungani ungangeze ekudleni kwakho? Izinhlamvu ezincane zigcwele ama-fibre nama-omega-3s (amafutha enempilo). Isipuni ngasinye sinama-khalori angama-60, amafutha angu-4g, i-0mg ye-sodium, i-4.5g carbs, i-fibre 4.5g, i-0g ushukela, ne-2.5g amaprotheni.
Imbewu ye-Chia nayo inkulu kakhulu yezinwele zezinwele .
Nazi ezinye iziphakamiso zokufaka imbewu ye-chia ekudleni kwakho:
- Engeza imbewu ye-chia ku-yogurt yakho. Lena indlela yokudala yokujabulela i-chia, futhi izokunikeza i-yogurt evamile ukuthuthukisa i-fibre namaprotheni. Ukuze wengeze okunye ukuchofoza ku- yogurt yakho, ufafaze ngembewu eluhlaza ye-chia. Ukwandisa i-yogurt yakho, hlanganisa imbewu, futhi uvumele ukuba bandise.
- Bafake ku-smoothie. Gcwalisa i-blender yakho ngezithelo, iqhwa, nobisi obunamafutha (noma ukushintshanisa ubisi lwakho). Hlanganisa isipuni sembewu ye-chia, futhi uhlanganise, umntwana, fanisa!
- Yenza isobho se-smoothie ngembewu ye-chia. Landela iseluleko se-smoothie ngenhla, bese uthele ingxube esitsheni. I-swirl kwenye i-yogurt kanye nephezulu nge-coconut encane kanye nama-almond aqoshiwe. Uma uthanda, engeza i-chia encane ngaphezulu.
- Beka oatmeal yakho. Ufafaza imbewu ye-chia phezu kwe-oatmeal yaleso sici esivelayo noma ubangele futhi ubheke i- oatmeal yakho ikhule.
- Faka ezinye imbewu phezu kwesaladi lakho. Ngenhlanhla, ungacabanga ngendlela elula yokwengeza amaprotheni kanye ne-fibre ukudla kwakho kwasemini noma isidlo sakusihlwa? Lokhu kusebenza futhi ngesaladi lesithelo.
- Hlanganisa imbewu ne-cottage shizi. Qala ngamaphesenti angu-2 ama-cottage shizi aphansi. Hlanganisa imbewu ye-chia, i-sinamoni, ne-no-calorie sweetener. Bese uphuma konke ngezithelo zakho zokuzikhethela.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!