Njengezinhlobo eziningi, imbewu ye- chia inikeza ukondla okunomsoco oqinile ngefayibha ezuzisayo yokudla kanye ne-omega-3 fatty acids enempilo enempilo. Izimangalo nazo zenziwe ngezinhlamvu ze-chia ezikhuthaza ukulahlekelwa kwesisindo. Imbewu ye-chia ingakusiza yini ukuba ulahlekelwe isisindo, noma ugcine isisindo esinempilo, njengoba ukhula?
Ukuguga nokutholakala kwesisindo
Izici eziningi zingasiza ekwenzeni isisindo njengoba uneminyaka yobudala, kuhlanganise nezinguquko ze-hormone, ukushintsha kwezinga lomsebenzi, nokushintsha ubuningi besisindo.
Izinguquko ezijwayelekile emzimbeni womzimba zivame ukwenzeka kokubili amadoda nabesifazane, noma ngaphandle kokuzuza isisindo. Amazinga aphansi e-estrogen emva kokuya esikhathini sokuya esikhathini ngokuvamile aholela emanzini angaphezu kwesigaba samadodakazi kwabesifazane (engaziwa kakhulu ngokuthi "i-menopot"); emadodeni, ukuhamba kwe-hip ngokuvamile kuyancipha.
Uma ungasebenzi kancane futhi ushise amakholori amancane, uzofaka ngama-pounds - ngaphandle kokuthi ulungise ukudla kwakho nge-caloric ngokufanele.
Imbewu ye-Chia ingawasiza yini iWadi ukuthi ingavunyelwe ukutholakala kwesisindo? A
Izincwadi ezidumile zokudla ezifana ne -Aztec Diet zincoma ukudla ama-4-8 tbsp (1-2 oz, noma 30-60 g) yezinhlamvu ze-chia phakathi nenkathi yosuku ukugcina ulambile kakhulu, futhi kungenzeka ukuthi ungadli kakhulu. Ngenxa yokuthi imbewu ye-chia idonsa izikhathi ezingaphezu kuka-10 isisindo sayo emanzini, abaxhasi bathi imbewu izosiza ukugcwalisa isisu sakho, futhi unciphise izinga lapho umzimba wakho usebenza khona noma yini oyidla ekudleni kwakho kwakamuva.
Ayikho ucwaningo olwengeziwe kunzuzo yokulahlekelwa isisindo sembewu ye-chia edlayo, futhi yikuphi okuncane okukhona khona izaphulelo noma yimuphi umphumela nhlobo.
Isibonelo, ukuhlolwa kuka-2009 kwamaphesenti angu-76 ngokweqile noma okweqile (kodwa okunye okunempilo) abesilisa nabesifazane, eshicilelwe ekuPhenyweni Kwezokudla , babheka okwenzekile lapho izifundo zezifundo zidla ama-25 g (cishe 3 tbsp) wezinhlamvu zonke ze-chia emanzini, kabili ngosuku , ngaphambi kokudla kokuqala nokugcina kosuku. Ngemuva kwamasonto angu-12, izifundo eziphakathi kweminyaka engama-20 no-70 zalinganiswa nezinguquko emzimbeni womzimba, ukwakheka komzimba, i-glucose yegazi, ukucindezelwa kwegazi nezinye izifo zesifo.
Akukho Umphumela Wokulahlekelwa Isisindo
Okutholakele? Isisindo somzimba asizange sishintshe ngenxa yezifundo ze-chia noma lezo ezithola indawo ye-powder. Naphezu kocwaningo oludlule olubonisa ukuthi izinkukhu zondla imbewu ye-chia zinomzimba ophansi, kanti amagundane anika ama-chia anamafutha angama-visceral angaphansi (uhlobo lwamafutha esiswini olujulile ngaphakathi kwesisu), ushintsho olulodwa kwezifundo zabantu kulolu cwaningo, lwamazinga akhulisiwe omega-3 enempilo fatty acid alpha-linolenic acid, noma i-ALA.
Ososayensi babhala ukuthi ukwandisa ukudla kwe-fiber kwansuku zonke cishe ngo-19 g eqenjini le-chia "kufanele kube nomoya wokugcwalisa ngaphambi kokudla kwasekuseni nakusihlwa," nakuba kungekho ukulahleka kwesisindo okwakubonakala ekupheleni kwesifundo seviki ezingu-12.
Imiphumela efana nayo itholakale ekutadisweni kuka-56 kwamadoda angaphezu kwamakhulu ayisikhombisa (56), abakwa-post-menopausal abesifazane, enyatheliswa ku- Journal of Alternative and Complementary Medicine . Izihloko zanikezwa ama-25 g we-chia imbewu yonke noma emhlabathini (noma imbewu ye-poppy njengama-placebo) amasonto angu-10, nomzimba womzimba, ukubunjwa komzimba, ukucindezelwa kwegazi nezinye izimpawu ezilinganiselwe ekuqedeni ukucwaninga. Akukho ushintsho emzimbeni womzimba noma ukubunjwa okutholakala kunoma yiliphi iqembu.
Lezi zitholakele zihambisana nalabo bokuhlolwa okuncane okulawulwa ngokungahleliwe, okushicilelwe ku- Diabetes Care .
Ngemuva kwamasonto angu-12, izihloko ezingu-27 - zonke ezine-diabetes yohlobo olulawulwa kahle - azibonanga ushintsho esisisindo somzimba, nakuba kwakukhona ukuthuthukiswa okuphawulekayo kwezinye izinto ezibangelwa isifo senhliziyo.
Cha "i-Bullet Magic"
UDavid Nieman, uMqondisi we-Appalachian State University's Human Performance Laboratory, kanye nomlobi oyinhloko kokuphenywa kuka-2009 no-2012 embewu ye-chia nokulahleka kwesisindo, uthi akukho magic mayelana ne-chia ukukhuthaza ukulahlekelwa isisindo kubantu abadala.
"Kunomsoco omningi kulowo mbewu encane, ngokungangabazeki ngakho," ungitshela. "Imbewu ye-Chia iqukethe i-ALA, futhi iphezulu e-fibre yokudla.
Kodwa lelo qembu lezakhi alisho ukuthi bazokwenza ngomlenze noma yini emzimbeni wakho. "
"Ngisho nomthwalo omkhulu kangaka we -fibre e-soluble - kuze kube ngu-19 g ngaphezulu, usuku ngalunye, ezifundweni zethu - kubonakala sengathi ngisho noma abantu asebekhulile belahlekelwa isisindo kancane kancane, bavele bavumelane nokulayisha okukhulu kwe-fiber. ukuphela, akubonakali ukuthi kunomthelela wesikhathi eside ekunciphiseni isisindo kusuka ezinhlameni ze-chia. "
Kodwa Kuthiwani Ngekhono LikaChia Lokuphuza Amanzi? A
Kukhona ucwaningo oluthile lokudla okunomsoco olubonisa ukuthi amanzi angakhuphula ukulahlekelwa kwesisindo uma edla ekudleni , kunokuba nje isiphuzo. Ngabuza uBarbara Rolls, uprofesa wokudla okunomsoco ePennsylvania State University kanye nephayona lokuqala lalesi simiso, kungakhathaliseki ukuthi impahla ye-chia ya-absorbous water-in theory - yenza kube usizo lokulahlekelwa isisindo.
"Uma i-chia igubha amanzi, ingase iphumule isisu njengokunye okunye okwenziwe ngamanzi," esho, nakuba engakafundile ngqo imbewu ye-chia. "Lokhu kungakwenza uzizwe unelisekile isikhathi eside, ngakho-ke ungenakudla ngokweqile. Noma kunjalo, angicabangi ukuthi kufanele sibheke kwesinye isakhi, noma ukudla, ukusisiza ukuba sinciphise isisindo. ukudla, ukudla okunamandla okunamanzi, amaprotheni amaningi, nokunciphisa inani lekhalori lokudla kwakho. Kodwa akukho okukodwa ekuhlukanisweni kuzoba ngempumelelo njengoba kuhlangabezana nazo zonke lezi zici zalokho esikudlayo. "
UDavid Nieman uyavuma.
"Okubalulekile ukuthi udle kancane futhi ushise okungaphezulu, ulahlekelwe isisindo kunanoma yisiphi isikhathi," usho kanje. "Imbewu ye-Chia inomsoco, njengeminye imbewu eminingi, kodwa ngeke ikuvumele ukuthi udle noma yini oyifunayo."
Imithombo:
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U-Arnot, uBob. Isidlo se-Aztec. UHarperCollins. 2013.
http://www.harpercollins.com/browseinside/index.aspx?isbn13=9780062124050
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.
Rolls, Barbara noHermann, Mindy. I-Ultimate Volumetrics Diet. UHarperCollins. 2012. Ingxoxo noBarbara Rolls yenziwa ngo-Ephreli 30, 2013.
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V. Vuksan, D. Whitham, JL Sievenpiper, AL Jenkins, AL Rogovik, RP Bazinet, E. Vidgen, A. Hanna. "Ukwesekwa kwemithi yokwelashwa okuvamile nokudla okusanhlamvu uSalba (uSalvia hispanica L.) kuthuthukisa izinkinga ezinkulu ezivela emzimbeni wesifo sikashukela ngo-2: imiphumela yecwaningo olulawulwa ngokungahleliwe." Ukunakekelwa yisifo sikashukela 30 (2007), iphe. 2804-2810
http://care.diabetesjournals.org/content/30/11/2804.full