Imbewu ye-Chia ayiyona into emisha, eqinisweni, i-chia yayikholakala ukuthi isetshenziswe njengesilimo esivamile sama-Aztec ngokuyinhloko ngenxa yokuqukethwe kwayo okunomsoco ophezulu. Imbewu ibuyele emuva ngamandla amakhulu kunama-1970s kanye nama-80 ngenkathi isetshenziselwa kakhulu njengembewu encane ehluma izingubo ze "Chia Pets," into yendlu yasendlini.
I-Chia ivela ezifundeni zaseMexico, eMelika Ephakathi, naseNingizimu Melika.
Igama, chia, lisho njenge-cheetah ngaphandle kwe- "t," livela olimini lwama-Aztec.
Ukudla okunomsoco
Uma ucabanga ngakho, akumangazi ukuthi imbewu izoba izakhi eziphakeme-emva kwakho konke, inhloso yenzalo, noma yiyiphi imbewu, izokwazi ukuthola isitshalo sonke esisha saqala.
Yini eyenza imbewu ye-chia ihluke kwezinye izinhlobo ukuthi zinezinto ezithile ezingatholakali kwezinye izinhlobo.
| Amakhemikhali embewu ye-chia | Imiphumela yomsoco |
|---|---|
| Ephezulu emafutheni e-Omega-3 | Njengembewu ye- flax , imbewu ye- chia ine-omega-3 fatty acids eningi. Imbewu eningi inamafutha amaningi omega-6, kodwa amanoni amancane kakhulu omega-3. |
| Iphezulu e-fibre enesisindo | Uma ungeza amanzi kumbewu ye-chia, ngokushesha uzobona i-gel-ekhiqiza ngaphandle kwembewu, okuyinto ifomu le -fibre e-soluble . Njenge-gel emkhakheni wethu wokugaya, kuvama ukunciphisa ukugaya futhi kungabonakalisa umthelela we-carbs eshukela egazini. |
| Iphansi kuma-carbs | , Cishe zonke izinhlobo ze-carbs ezinhlamvu ze-chia yi-fiber, okusho ukuthi cishe akekho kulawo ma-carbs ashukela noma isitashi. Lokhu kuhle kubantu ekudleni okuphansi kwe-carb . |
| I-calcium ephakeme ne-magnesium | Inqwaba yezinhlamvu ze-chia, elingana nezipuni ezimbili, ine-180 mg ye-calcium, umnikelo obalulekile emfuno yakho yansuku zonke. I-96 mg ye-magnesium, engamaphesenti angu-30 kwezidingo zabantu abaningi. |
| Okuphezulu kuma-antioxidants | Njengezinhlanzi ze-flax , amafutha omile omega-3 avikelwe ngezinga elithile ngama-antioxidants kule mbewu. |
Inani labo eliphakeme lokudla okunempilo, izinzuzo eziningi zezempilo zomzimba kanye nobuchopho bakho, futhi ucwaningo lwamuva lubonisa ukuthi kungase kube nezinye izinzuzo ezinkulu ezidla le mbewu.
| Amaqiniso Okusheshayo Okudla Ngezimbewu ze-Chia (1 i-ounce, amabili wezipuni) |
|---|
| Amakholori: 138 |
| Inani lama-carbs: 12 amagremu |
| I-fibre: ama-gramu angu-10 |
| I-carbs Net (esebenzayo) : 2 amagremu |
| Ingqikithi yamafutha: 8.6 amagremu |
| I-omega-3 fatty acids (i-alpha linolenic acid): 5.1 amagremu |
| Amaprotheni: 4.7 amagremu |
Izinzuzo zezeMpilo
Ucwaningo olwengeziwe luqhutshwa ukubheka izinzuzo zezempilo ezikhona zezinhlamvu ze-chia. Ucwaningo olunye lubukeke ekwengezeni imbewu ye-chia ekudleni kwabantu abanesifo sikashukela. Iqembu lokutadisha elidla cishe izipuni eziyi-3 zezinhlamvu ze-chia nsuku zonke zazinokulawulwa kweshukela kangcono kwegazi nezinye izinzuzo ezimbalwa zezempilo. Labo abasesimweni esifundweni abangezela imbewu ye-chia ekudleni kwabo badla ama-carbohydrate amancane namafutha anempilo eningi (aphuma kusuka ku-55% kuya ku-45% wekhalori evela ku-carbs). Kuneziphumo zokuqala ezikhomba izinzuzo ezikhona zokunciphisa isifo sikashukela kanye nobungozi benhliziyo.
Izinkinga ezingenzeka
Uma ungasetshenzisiwe ekudleni okuphezulu-fiber , kungcono kakhulu ukuqala inani eliphansi bese ubona ukuthi wenza kanjani-mhlawumbe ithisipuni noma amabili ekuqaleni futhi wakha kancane kancane. Abanye abantu abajwayele ukudla ukudla okuphezulu kwefayibha futhi bangabika igesi emathunjini lapho beqala ukudla imbewu ye-chia.
Kanti futhi, ngoba imbewu ye-chia igubha amanzi amaningi, kubalulekile ukuba ne-liquid eyanele. Kanti futhi, abanye abantu abaphikisana nembewu yesinaphi baye babika ukuthi banezifo ezithinta izimbewu ze-chia. Kungenzeka ukuthi ukuphuza imithi ngesikhathi esifanayo nokudla imbewu ye-chia kunganciphisa ukumiswa kwemithi, okunye okungenzeka kube yinto enhle futhi kwezinye izimo, hhayi.
Ukukhetha nokugcina i-Chia
Ekugcineni, ufuna ukuthola imbewu enhle kakhulu ye-chia ongayenza. Izindaba ezinhle ukuthi imbewu yonke ye-chia ingahlala inhle iminyaka engaba ngu-2 futhi akudingeki ibe seqandisini. Ungathola iziphuzo zembewu ye-chia kanye neminye imikhiqizo ye-chia imbewu, konke okulungile, njengoba bengenayo ushukela owengeziwe noma ama-preservatives. Ufulawa we-Chia uthengiswa, noma ungayenza ngokwakho, ungasetshenziswa njengendlela ehlukile ye-gluten ekuphekeni okuphansi kwe-carb.
Imbewu Yonke Noma Umhlabathi?
Ukuze uthole inzuzo ephelele yokudla okunomsoco ngaphandle kwembewu ye-chia, inzalo ingaba phansi noma ihlolwe. Ngokungafani nembewu ye-flax, edela ambalwa kakhulu izakhi zazo kuze kube yilapho ihlaselwa, lapho amahlumela ezinhlamvu ze-chia ethambile, ngokuvamile emalungiselelweni amaningi, eziningi zezakhi zivela.
Into ejabulisayo ngokudla imbewu yonke yilapho imbewu ye-chia "i-pops" ngokushelelayo uma uhlambala imbewu.
Izindlela Zase-Carb Eziphansi Zokukhonza Imbewu YesiCa
Ngaphandle kokuba udla imbewu ye-chia eluhlaza, uzodinga ukuvumela imbewu ukuthi ilulaze ku-liquid noma i-yogurt, ngaphambi kokuyidla. Lokhu kungathatha cishe imizuzu engama-20 ukudla okubandayo, nemizuzu emihlanu kuya kwemi-10 uma amanzi abilayo asetshenziselwa ukulungiselela. Ijel elivela enzalweni njengoba liyancipha lingase libe nemikhakha emalungiselelweni ambalwa, okungahle kube khona-ukubeka abanye, kodwa kulabo abathanda amaparele we-tapioca, kufanele kube okuthandayo okusheshayo.
| Izindlela eziyishumi ezincane zokusebenzisa izinhlamvu ze-chia |
|---|
| I-yogurt |
| I-Jell-O engenawo ushukela (ihlanganisa ukuhambisana kwegelisi): Ikhonti kakhukhunta i-Lime Jell-O enezinhlamvu ze-chia |
| I-chia pudding, efana nelayisi noma i-tapioca pudding: iresiphi ye-Chia pudding |
| Okudumile waseMexico okuphuza i- agua fresca enezinhlamvu ze-chia |
| Hlanganisa ku-smoothies bese uthumela |
| Isaladi yokugqoka |
| Amasobho noma ama-stews |
| Izimpahla ezibhasiwe |
| Ama-entrees agwetshiwe |
| Ama-omelets |
Imithombo:
Ngokuvamile, MA, et al. "Ikusasa elithembisayo le-chia, uSalvia hispanica L." I-Journal ye-Biomedicine ne-Biotechnology. (2012).
Reyes-Caudillo E, Tecante A, Valdivia-López MA. "Okuqukethwe kwe-fibre yezinto ezidakayo kanye nemithi e-antioxyidant ye-phenolic compounds ikhona ezinhlameni zase-Mexican (Salvia hispanica L.)". I-Chemistry Yokudla 2008; 107 (2): 656-663.
I-United States Imnyango Wezolimo I-National Nutrient Database ye-Standard Reference Release Release 26. "Idatha yemvelo ye-12006, Imbewu, imbewu ye-chia, yomisiwe."
UVuksan V, et al. "Ukwesekwa kwemithi yokwelapha okuvamile kanye nohlamvu lwamaveli uSalba (uSalvia hispanica L.) kuthuthukisa izici ezinkulu ezikhulayo zenhliziyo yesifo sikashukela ngohlobo lwesifo sikashukela sesibili: imiphumela yesilingo esilawulwa ngokungahleliwe." Ukunakekelwa kwesifo sikashukela. 2007 Nov; 30 (11): 2804-10.