Impilo ekhuluma mayelana nezinzuzo zezinhlamvu ze-chia iyaqhubeka iveza ukuthandwa kwabo. Ingabe lezi zimangalo ziyiqiniso?
Akudingeki ukuba uthembele kumahemuhemu ngolwazi oluthembekile lwe-chia. Nakhu ukubuka lokho okushiwo ucwaningo lwezokwelapha, kanye neminye imibono yokufaka imbewu ye-chia ekudleni kwakho kwansuku zonke.
1 - Imbewu ye-Chia iphilile yini?
Ama-Aztec asendulo avuna imbewu ye-chia evela eSalvia herpanica plant futhi kwakuwumthombo wabo wokudla amakhulu eminyaka. Izinhlamvu ze-Chia zinomsoco futhi zinikeza:
- Okuqukethwe kwe- fiber ephezulu, eyaziwa ukuthi ikhuthaza impilo ende
- Omega-3 fatty acids, ezizuzisa umsebenzi wenhliziyo nokunciphisa ukuvuvukala kwesikhathi eside
- Ama-antioxidants , kufaka phakathi izakhi zezitshalo, njenge-quercetin ne-caffeic acid
2 - Imbewu ye-Chia nokulahlekelwa kwesisindo
Kuthengiswe njengokudla okuyisimangaliso-ukulahleka kwesisindo sokusiza, ingabe i-chia ingakusiza ngempela ukulahlekelwa isisindo?
Ucwaningo olunyatheliswa ku- Research Nutrition lwathola ukuthi ukudlala ama-tbsp angu-6 wezinhlamvu ze-chia nsuku zonke amasonto angu-12 akuzange kubangele ukulahlekelwa isisindo ngamadoda angaphezu kuka-76 noma ngaphezulu kwamadoda nabesifazane abakhuluphele. Imiphumela ibonisa ngenkathi abathintekayo bebonakala belahlekelwa isisindo esincane ekuqaleni kocwaningo, bavele bavumelanise ne- fibre ehlanganisiwe, engenawo umphumela obalulekile wesikhathi eside ekulahlekeni kwesisindo .
Imbewu ye-Chia ithatha izikhathi ezingaba ngu-10 isisindo sayo emanzini, noma kunjalo, okwenza kube uhlobo lokudla okwenziwe ngamanzi okungenza uzizwe ugcwele futhi unelisekile isikhathi eside .
3 - Ingabe Izinhlamvu Zama Chia Ziyoqinisa Amandla Angami Nokukhuthazela?
Abagijimi be-Ultra-Tarahumara baseMexico bavame ukudla kuphela imbewu ye-chia emanzini njengokudla ngesikhathi sezinyawo zabo. Ngakho-ke imbewu ye-chia ingakugcina yini amandla, kungakhathaliseki ukuthi uqhuba i-marathon, noma usebenza nje?
Ucwaningo oluncane olwanyatheliswa kuyi- Journal of Strength and Conditioning Research luveza ukuthi imbewu ye-chia egazini inikeza amandla okufanayo amandla ngaphambi kokuzivocavoca njengeziphuzo zezemidlalo, noshukela oluncane kakhulu.
4 - Ingabe Kufanele Ngidle Imbewu YaseChia Ngaphansi Noma Yonke?
Ucwaningo olwanyatheliswa kuyi -Journal of Alternative and Complementary Medicine lwathola ukuthi emva kwamasonto ayishumi okudla imbewu yonke ye-chia, imbewu ye-ground (milled), noma indawo ye-placebo, kuphela abahlanganyeli abadla imbewu ye-chia basemhlabeni babe namazinga aphezulu omega-3 amafutha eicosapentaenoic acid (EPA) kanye ne- docosahexaenoic acid (DHA).
Ucwaningo olwedlule lweqembu elifanayo labososayensi bathola nokuthi ukugaya imbewu ye-chia kuvumela umzimba wakho ukuba uzuze inzuzo enkulu kubo. Okutholakele kufana nalokhu ezifundweni ezedlule mayelana nomhlaba wonke .
5 - Indlela Yokugaya Imbewu Ye-Chia
Ukutshala imbewu ye-chia imizuzwana embalwa ku-grinder yekhofi noma i-blender esheshayo kuyobagaya ukuze isetshenziswe kuma- smoothies noma kuma-saladi. Qaphela ukuba ungawaganga isikhathi eside kakhulu, noma uzophela ngokugcoba i-gluey, ngenxa yokuqukethwe kwamafutha aphezulu.
Ukuze uthole iphunga ikhofi ku-grinder yakho, sebenzisa irayisi elincane kulo kuqala.
6 - Ingabe Kufanele Ngikhethe Imbewu Emhlophe Noma Emnyama?
Kukhona umehluko omncane kakhulu wokudla okunomsoco phakathi kwezinhlamvu ezimnyama ze-chia kanye nezinhlamvu ezimhlophe ze-chia. Gwema noma yikuphi imbewu ensundu oyitholayo ku-mix. Lezi zimbewu ngokuvamile zivela ezinhlobonhlobo ezihlukahlukene zezitshalo noma ezikhulayo ze-chia.
7 - Indlela Yokudla Imbewu Ye-Chia
Njenge-flax, i-hemp neminye imbewu enempilo, ungafaka imbewu ye-chia ekudleni kwakho kwansuku zonke, isibonelo:
- Fafaza isitshalo sakho sokushisa esishisayo noma esibandayo
- Beka 1-2 tbsp kwisithelo noma imifino smoothie
- Hlanganisa ngamanzi, ilamula noma i-lime juice kanye nesiphunga esithile se-Chia Fresca
- Ukuxubene nofulawa noma okusanhlamvu okuphelele ekubhaka nase-casseroles
Ngenxa yokuthi imbewu ye-chia inambitheka kakhulu, ungawaxuba kwezinye izitsha ngaphandle kokuphazamisa ukunambitheka.
Imithombo:
Coates, uWayne. I-Chia: I-Complete Guide ye-Ultimate Superfood. Ukushicilelwa Okumangalisayo. 2012.
U-Illian TG, et al. "Imbewu ye-Omega-3 ye-Chia Iyalayishwa njengeNqubo ye-Carbohydrate Iyalayisha." I-J Strength Cond Res. 2011.
UMorris, Emily noMorris, uCarole MySeeds I-Chia Test Kitchen: I-Chia Seed Cookbook. I-Skyhorse Publishing. 2013.
U-Nieman, et al. "Imbewu ye-Chia ayikhuthazi ukulahlekelwa isisindo noma ishintshe izifo ezibangelwa izifo ezingaphezu kwabantu abadala." I-Nutr Res. 2009.
Rolls, Barbara noHermann, Mindy. I-Ultimate Volumetrics Diet. UHarperCollins. 2012. Ingxoxo noBarbara Rolls yenziwa ngo-Ephreli 30, 2013.