Imbewu ye-Chia idunyiswa njenge-superfood yokuqukethwe kwayo ephezulu ye-fiber, kanye nama -fatty acids ama-omega-3 . Njengoba ezinye imbewu kufanele zibe nomhlabathi wokukhulula lezi zakhi, ungase uzibuze ukuthi kufanele ugaye imbewu ye-chia noma ungathola izinzuzo ngenkathi uzidla.
Imbewu Ye-Chile Yonke Yonke
Ungasebenzisa imbewu ye-chia yonke, ngokungafani nenzalo ye-flax , okumele ibe nomhlabathi wokukhulula ama-pulp ayo namafutha azuzayo.
Izinhlamvu ze-Chia zivele zivulekile zivulekile ngemuva kokuba ziswakanyiswe, njengoba ungatshela uma ziphuma emlonyeni wakho njengoba uzihlafuna. Imbewu yonke izogonywa ngokwanele emzimbeni wakho ukuze ivumele omega-3 fatty acids ezuzisayo. Kungakhathaliseki ukuthi konke noma emhlabathini, banikeza izinzuzo ze-fiber ekudleni kwakho.
Imbewu yonke ye-chia ingasetshenziswa ngaphandle kokupheka, njengokuxubene ne-yogurt, ifafazwe kuma saladi, noma ku-pudding engabhaki. Bangabuye bafakwe kwizimpahla ezibhakiwe, isobho, namashukela. Imbewu ye-chia ye-Ground ikhiqiza isidlo esibizwa nge-pinole, ongayisebenzisa njengokufaka ufulawa kwizimpahla ezibhaka. Ungathola izinhlamvu ze-chia zomhlaba wonke kanye nomhlabathi ezindaweni zokudla ezempilo nakwezimakethe eziningi, noma ukugawula okwethu.
Ngenkathi ungadingi ukugaya imbewu ye-chia, ingabe uzothola izinzuzo eziningi kuzo uma uzibeka phansi? Umcwaningi uDavid Nieman, uMqondisi we-Human Performance Lab ku-Appalachian State University, ubelokhu ehlola lo mbuzo.
Wayefuna imiphumela yezinhlamvu ze-chia ngesisindo somzimba nokubunjwa komzimba, kanye nezinye izinkomba zempilo, njengengcindezi yegazi negazi lipids. Akayitholanga leyo mpilo noma isisindo somzimba ekufundeni kwakhe, kodwa wathola ukuthi ama-acidi omega-3 ama-acids avela emhlabathini we-chia angenele kangcono kunayo yonke i-chia.
I-Ground Chia Ithuthukisa I-Omega-3 Ukuphumula
Ucwaningo olwaluholwa nguNieman lwalubandakanya abesifazane abangu-56 abakhuluphele ngokweqile, abakwa-post-menopausal abaneminyaka engama-49 no-75 ubudala. Izihloko zanikezwa amagremu ama-25 (cishe amapuni we-3) wezinhlamvu ezigcwele noma ezinamabele (umhlabathi) we-chia noma indawo ye-poppy-seedbo ngosuku ngamasonto ayishumi.
Babethelwe ukuba balondoloze amaphethini abo abajwayele ukudla kanye nemisebenzi yabo, kanye nokugwema imikhiqizo ye-flaxse kanye namafutha wezinhlanzi nokunciphisa izinhlanzi nezilwane zasolwandle ukuze kube yinye ekhonza ngesonto. Lezi yimithombo ye-alpha-linolenic acid (ALA), futhi abacwaningi babefuna imbewu ye-chia ibe yimithombo kuphela yokudla ngesikhathi sesifundo. Uma kudliwe, i-ALA iguqulwa ibe yi-DHA noma i-EPA. Izihloko zihlolwe amazinga we-ALA ne-EPA.
Ekupheleni kwesonto le-10, izihloko ezathola imbewu ye-chia yasemhlabathini zazinamazinga aphezulu e-ALA ne-EPA. Akukho ukwanda okuphawulekayo kunoma iyiphi yalezi zinhlama ezinamafutha aphilile okutholakala kuzo zonke izinhlamvu ze-chia noma amaqembu we-placebo. Ababhali bacaphuna ucwaningo lwabo lwangaphambilini lapho izihloko ezazidla i-chia kabili nsuku zonke-ama-gramu angu-50 (cishe ama-isipuni ayisithupha) njengoba imbewu egcwele emanzini-iphakamisa amazinga e-ALA egazi uma kuqhathaniswa ne-placebo. Kodwa uma kuqhathaniswa nokucwaninga kwe-chia komhlaba, lawo mazinga ayephansi kakhulu ekupheleni kwamasonto angu-12 kunamazinga abonwe ngabathintekayo esifundweni esilandelayo abaye basebenzisa i-chia amaviki ayishumi.
Ukugaya i-Chia Kungase Kungcono
Lolu cwaningo oluthile lubonisa ukuthi ukugaya imbewu ye-chia kusiza umzimba ukuthi uvune izinzuzo ezinkulu zokudla okunomsoco kubo, mhlawumbe ngokukhulisa okuthiwa "ukutholakala kwemvelo". Izilingo zangaphambilini ziye zabika imiphumela efanayo kusuka emhlabathini ogqamile uma kuqhathaniswa ne-flaxse ephelele. Ngesikhathi esilandelayo lapho unquma ukudla imbewu ye-chia ngezinzuzo zabo zokudla okunomsoco, cabangela ukugaya. Ungagaya imbewu ye-chia ku-coffee grinder ehlanzekile noma uthenge imbewu ye-chia.
Izwi elivela
Imbewu ye-Chia iyimithombo emihle ye-omega-3 fatty acids futhi ungayisebenzisa yonke noma emhlabathini. Futhi banikeza i-fibre kanye nenqwaba yomsebenzi omuhle wamathumbu kungakhathaliseki ukuthi uyisebenzisa kanjani.
Jabulela ukusebenzisa lezi zinhlobo ezihlukahlukene ngezitsha ezihlukahlukene.
> Imithombo:
> I-Nieman DC, i-Cayea EJ, i-Austin MD, i-Henson DA, i-McAnulty SR, i-Jin F. Chia imbewu ayikhuthazi ukulahlekelwa isisindo noma ishintshe izifo ezibangelwa izifo ezingaphezu kwabantu abadala. I-Nutr Res . 2009 Jun; 29 (6): 414-8.
> I-Nieman DC, i-Gillit N, i-Jin F, i-Henson DA, i-Kennerly K, i-RA, i-Ore B, i-Su M, i-Schwartz S. Chia insizakalo ye-seed supplementation kanye nezifo ezibangelwa yizifo kubantu besifazane abangaphezu kokukhululeka: uphenyo lwe-metabolomics. J Altern Supplement Med. 2012 Jul; 18 (7): 700-8.
> Nieman DC, Interview April 30, 2013.