I-grinder ikhofi izogaya imbewu ye-chia, ngokusho kukaWayne Coates, uProfesa Emeritus eHhovisi le-Arid Land Studies e-University of Arizona, encwadini yakhe ethi Chia.
Ukudla ama-Aztec, lezimbewu ezincane manje seziyisidlo sokudla kwezempilo, nakuba ubufakazi bezinzuzo zezempilo bukhulu, ngokusho kokubuyekezwa kuyi-Journal of Biomedicine ne-Biotechnology.
Indlela Yokugaya Imbewu Ye-Chia
Ama-coates ancoma ukugaya imbewu ye- chia imizuzwana embalwa kuphela. I-oilseed, i-chia iqukethe okuqukethwe okunamafutha aphakeme futhi uma ugawula imbewu kakhulu kakhulu iphenduka ibe "i-butter" ye-chia.
Musa ukugeza imbewu yakho ye-chia ngaphambi kokugaya. Ziyi-hydrophilic, okusho ukuthi lezi zinhlamvu zithatha amanzi kuze kube izikhathi ezingu-9 isisindo sawo uma zimanzi. Lelikhwalithi elithinta amanzi lingasiza izimbewu ze-chia zisebenze njengethuluzi lokulahlekelwa isisindo kusukela okuthiwa "ukudla okucebile kwamanzi," labo abanokuqukethwe kwamanzi aphakeme, bakugcinile futhi banelisekile isikhathi eside , okwenza kube lula ukuthi uzodla ngokweqile.
Inkinga ongase ungene nayo nge-coffee grinder indlela ukuthi imbewu yakho ye-chia izothatha ukunambitheka nokuhogela ikhofi. Njengoba ungeke uphonsa i-grinder kumshini wokulahla udoti, zama ukugawula irayisi kuqala "ukuhlanza" i-grinder.
Kungani Ukwengeza Imbewu Ye-Chia Ekudleni Kwenu
Kungani abantu abaningi bezama ukuthola impilo ngokufaka i-chia ekudleni kwabo? Lezi zimbewu manje sezikhiqiza imikhiqizo engaphezu kwekhulu, kubandakanya i-kombucha kanye ne-cereal ngoba inomsoco.
Izinhlamvu ze-Chia ziyi:
- high in fibre
- phezulu amaprotheni
- i-antioxidant-ecebile
- egcwele ama-fatty acids omega-3
Ubuningi bamafutha amahle ezinhlameni ze-chia kwenza kube i-khalori engama-60 kwipuniji ngalinye. Uma ubala amakholori bese usuqala ukuwafafaza nge-yogurt yakho encane ye-fat futhi ube yi-smoothies, kungase kudingeke uqede ezinye ukudla ukuze ugcine ukudla kwakho nge-caloric ngaphansi kwesabelomali.
Izinzuzo zezempilo ezingenzeka
Ubufakazi bemitholampilo ngezinzuzo zezempilo zezinhlamvu ze-chia kunqunyelwe, kepha kunezifundo eziningana ezikhona.
Ucwaningo lwamagundane lwondla imbewu ye-chia etholakala:
- ukunciphisa okuphawulekayo kwe-lipoprotein ephansi, "i-cholesterol embi"
- ukunciphisa okukhulu kwe-triglycerides
- amazinga anyuke kakhulu e-lipoprotein, aka "cholesterol enhle"
- amazinga amaningi e-omega-3 fatty acids
Ukubuyekezwa okuvela kuyi-Journal of Biomedicine ne-Biotechnology kuhlolisise idatha kusuka ezinkulweni ezine eziphathelene nomtholampilo kubantu. Nasi isifinyeto salokho ababuyekezi abatholile:
- Ukudla ama-gramu ama-25 wezinhlamvu ze-chia ngosuku ngamasonto angu-12 akuzange kubangele ukulahleka kwesisindo noma ukunciphisa ingozi yesifo. Kodwa-ke, amazinga egazi le-omega-3 ahlanganyele akhula.
- Ukuphuza isiphuzo esiqukethe imbewu ye-chia izinyanga ezimbili kuthuthukise ushukela wegazi lomhlanganyeli namazinga e-triglyceride. Abahlanganyeli, iziguli ezixilongwa nge-syndrome ye-metabolic, isisindo esilahlekile , futhi.
- Izilingo ezimbili ezengeziwe zathola imbewu yokudla ye-chia (indlela yokugaya ayengacacisiwe) yehlisa i-glucose emva kokudla nokunyuka kwe-omega-3s.
Imithombo:
I-Chia: I-Complete Guide ye-Ultimate Superfood. UWayne Coates, i-PhD. Ukushicilelwa Okumangalisayo. (2012)
I-Tufts University Health & Nutrition Letter: Ingabe Kufanele Ufinyelele Emiphakathini Yezimbewu Zase Chia? (2013)