Imbewu ye-Chia ingumthombo omuhle we-Fiber no-Omega-3 fatty Acids
Imbewu ye-Chia ingaba encane, kodwa inikeza ukudla okunomsoco omkhulu nge- omega-3 fatty acids kanye ne-fiber dietary. Ingabe kukhona nemiphumela emibi yokudla imbewu ye-chia?
Ukukhomba ukuthi ngabe imbewu ye-chia inemiphumela emibi ingabuthwa yini kusuka ekuhlolweni okulawulwa ngokungahleliwe ukuphenya amandla okukwazi ukukhulisa amandla noma ukulahlekelwa isisindo .
Izifundo Ngezimbewu ze-Chia
Umlobi ohola izilinganiso ezimbili ezinjalo, uMqondisi we-Appalachian State University's Laboratory Performance Laboratory uDavid Nieman, uthi izifundo kokuhlolwa okulodwa zanikezwa ama-tbsp (50 g) omhlabathi noma yonke imbewu ye-chia emanzini nsuku zonke - kokubili kwamapayipi angu-25 g esiswini esingenalutho .
Ngesikhathi sesifundo seviki eziyi-12, abahlanganyeli babhekwa ngokuphathelene namazinga okulamba kanye namandla, kanye nezibonakaliso zokucindezeleka kokugaya ukudla, ukugcoba, ukubhula, isisindo sokudla noma isifo sohudo.
Naphezu kwalokho, umthamo wokuhlola wezinhlamvu ze-chia waba ama-gram angu-19 we-fibre engeziwe ngosuku ngalunye, ithimba likaNieman libhalela ukuthi lezi zihloko azizange zihlupheke izinkinga zokugaya ukudla noma ngabe zinezimbewu ze-chia njengesixazululo, noma i-placebo eyakhiwe emhlabathini noma imbewu yonke ye-poppy .
Ucwaningo luka-2009, olwanyatheliswa ku- Research Nutrition Research , luhlola ukuthi ukudla amagremu ama-50 wezinhlamvu ze-chia usuku ngalunye kungaholela ekulahlekeni kwesisindo esikhulu . Akuzange.
Ngokusho kukaWayne Coates, uprofesa nomlobi we-Chia: I-Complete Guide ye-Ultimate Superfood ibhala ukuthi ukugaya kungabangelwa ukudla umthamo omkhulu wezinhlamvu ze-chia ngoba imbewu ithatha amanzi esiswini ngesikhathi sokugaya. Ukhuthaza ukunconywa kwamanzi akho ukukhipha lokhu kuphendula.
Kuthiwani Ngezimpembelelo Ezisezingeni Elihle?
Umphumela omuhle wokufaka izinhlamvu ze-chia ekudleni kwakho kungukuthi bangasiza ekuthuthukiseni amazinga e-fatty acids enempilo, njengoba kuphakanyisiwe kwenye yezifundo zikaNieman, uphenyo olunyatheliswa ngo-2012 eMnyangweni Wezokwelapha Ehlukile kanye Nezokwelapha .
Phakathi kuka-62 ngokweqile ngokweqile kodwa ngokunye okunempilo abesifazane abesilisa abanezinsizwa, labo abadla amagremu angu-25 emifino ye-chia yomhlaba nsuku zonke babe namazinga e-alpha-linolenic acid (ALA) ne-eicosapentaenoic acid (EPA) egazini labo. Izimbangi zezifo ezithe xaxa, noma kunjalo (njengokucindezela kwegazi noma ukuvuvukala) azifani phakathi kwalabo abadla imfuyo, yonke, noma ayikho imbewu ye-chia.
Ngezansi?
Izinhlamvu ze-Chia zihlala ziwumthombo onempilo we-fibre nama-omega-3 fatty acids futhi zingakusiza ukuba ulahlekelwe isisindo ngoba zithatha amanzi, 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.
Izihloko Ezihlobene Nalo:
- Kungani ukudla amanzi akho kunelisekile ngaphezu kokuphuza
- Yikuphi okunempilo: imbewu ye-chia emhlophe noma emnyama?
- Indlela yokuvuna izinzuzo zezempilo zezinhlamvu ze-chia
Imithombo:
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.