Ngenxa yokuphakanyiswa kokuphila okunempilo nokudla, amamenyu amaningi abantu agcwaliswa ngemikhiqizo ewusizo. Enye yalezi imbewu yensiza yaseSpanishi noma i-chia emhlophe. Ngokuvamile, zisetshenziselwa ukudla eMexico, eLatin America, zisakazwa eningizimu-ntshonalanga ye-United States, kodwa eminyakeni embalwa edlule seziye zatholakala eYurophu.
Imbewu ye-Chia - izakhiwo eziwusizo nokuphikisana
Insimu yaseSpain yayisetshenziswa ngokugcwele ngabaphili bamazwe asendulo, ikakhulukazi ama-Aztec. Amaqabunga neziqu zotshani babhekwa njengingafaneleki ukusetshenziswa noma ukwelashwa. Ngosizo lwezimpande zezitshalo, ama-Aztec alwa nezifo ezivuthayo zokuphefumula nomdlavuza wamaphaphu (cishe). Ingxenye esetshenzisiwe kakhulu ye-chia emhlophe yiyona imbewu, izinzuzo kanye nokulimala kwalezi zinhlamvu kuhlolwe kusukela ngekhulu le-16. Ucwaningo lwanamuhla luqinisekisa ukubaluleka kwalo mkhiqizo njengokwesekwa okuphilayo okusebenzayo ekudleni kwansuku zonke.
Imbewu ye-Chia - izakhiwo eziwusizo
Izimfanelo eziyingqayizivele zezinhlamvu ezichazwe zibangelwa ukwakheka kwamakhemikhali. Imbewu yaseSpain iqukethe ama-32 kuya ku-39% wamafutha yemifino. Lesi sibonakaliso sinamaphesenti angu-3-10 ngaphezulu kunezindlwana zayo kwezinye imikhiqizo. Amafutha we-Chia imbewu anesisindo samafutha e-polyunsaturated, ikakhulukazi i-Omega-3, inani elifinyelela ku-60-64%. Ngisho nasezinhlanzi zasolwandle kanye ne-algae, ivolumu yalesi sidakamizwa sincane kakhulu. I-100 g yezinhlamvu ezihlolwe zihambisana no-1 kg we-saumoni ngokuqukethwe kwe-Omega-3.
I-fibre yemifino yinto eyodwa ngaphezulu ohlwini ngaphandle kwezinhlamvu ze-chia eziwusizo. Ekhulwini lesibili leminyaka. izinkezo zomkhiqizo zikhona 1/3 wezinga lansuku zonke lokusetshenziswa kwalo omdala. I-fibre yemvelo yenza umsebenzi wesimiso sokugaya umzimba futhi ukukhishwa kokuqukethwe kwamathumbu. Iqeda masinyane ukulamba futhi isikhathi eside igcina isimo sengqondo sokuthi satiety, inomthelela ekwenzeni ukusimama komzimba.
Kunezinye izithako eziyigugu ezifakwe ezinhlameni ze-chia, izinzuzo zezinto ezilandelayo zifakazelwa yizivivinyo zelabhuthrikhi:
- i-calcium;
- i-antioxidants;
- i-potassium;
- insimbi;
- i-magnesium;
- amaprotheni;
- amavithamini A, C no-E;
- i-phosphorus;
- i-quercetin;
- i-manganese;
- i-caffeic, i-chlorogenic acid;
- i-flavonol.
Ngenxa yokwakhiwa okwethulwe, imbewu ye-chia inezakhiwo eziyingqayizivele:
- ukwehla kwe-cholesterol noshukela egazini;
- ukulungiswa kwengcindezi yegazi;
- ukuvimbela ukuphefumula kwegazi ;
- ukwehla kwesisindo somzimba;
- ukukhululeka kokugaya nokuhlukunyezwa;
- ukuqinisa ukuzivikela;
- ukuvikelwa kwamaseli wesibindi;
- ukuvimbela izifo zemvelo eziphilayo;
- ukuvuselelwa kokuntuleka kwamavithamini namaminerali;
- ukukhululeka kwe- anemia ;
- ukujwayelekile kwemali ye-hormonal kanye nosawoti wamanzi;
- ukuxoshwa komzimba ;
- ukuthuthukiswa kwe-metabolism;
- ukwandisa ukuqina ngokomzimba;
- ukuvuselelwa kwamaseli nabanye.
Imbewu ye-Chia - ukuphikisana
Lo mkhiqizo uveza imiphumela ehlonishwayo emzimbeni, ngakho abanye abantu abakwazi ukuyisebenzisa. Imbewu ye-Chia ayithwali umonakalo ngaphandle kwamacala alandelayo:
- i-hypotension;
- ukuthatha noma yiziphi i-anticoagulants;
- isifo sohudo;
- uketshezi kokudla;
- ukuqhuma ukubhubhisa nokulala;
- umdlavuza we-prostate;
- ukungezwani kwesasame nesinaphi;
- ukubekezelelana ngabanye kunoma iyiphi ingxenye yezinhlamvu ze-chia;
- ukukhulelwa;
- ukondla;
- ukudla okufanayo okuhambisana nemithi ye-hypoglycemic;
- ubudala kakhulu.
Imbewu yeChia - zokupheka
Ukusetshenziswa kwezinhlamvu zezitshalo zaseSpain kuncike ngenhloso yesicelo sabo. Ngaphambi kokuthatha imbewu ye-chia, kubalulekile ukuzijwayeza ngezimpahla zamakhemikhali kanye nokuchasiswa komkhiqizo, imiphumela yaso emibi. Kunconywa ukuthi uxoxe nodokotela, ikakhulukazi uma kukhona ukuthambekela kokuphendula okwehliswayo kwamabele okusanhlamvu nembewu yesame.
Izinhlamvu ze-Chia zokulahlekelwa isisindo
Isici se-cellulose, engxenyeni yomkhiqizo obuzwayo, ikhono lokuthola inani elikhulu lomswakama. Lokhu kunquma ukuthi umkhiqizo we-chia ukhiqiza kanjani, izakhiwo ze-absorbent eziholela ekukhuphukeni okukhulu kwezingcingo emtwini. Zigcwalisa isisu, futhi kukhona umuzwa omude wokugcwalisa ngaphandle kokudla ama-calories angaphezu kweqile. Ngokufanayo, izinhlamvu ziqukethe zonke izakhi ezidingekayo ukuze zinikeze umzimba amandla futhi zingabhubhisi ukushiswa kwezicubu zomzimba.
Indlela enhle yokuthatha imbewu ye-chia yokulahlekelwa isisindo , ukusebenzisa okusanhlamvu ngendlela ehlanzekile (1-2 wezipuni ngosuku). Phuza umkhiqizo ngamanzi ahlanzekile. Imbewu ingafakwa kunoma yikuphi isidlo, ngoba sinambitheka hlangothi futhi iyancipha ngokujabulisayo, ikakhulukazi ku-muesli, porridges kanye nama-saladi. Ama-Vegetarians kanye ne-vegans basebenzisa umkhiqizo ngendlela esemhlabathini yokubhaka, i-powder evela emasimini aseSpain ahamba kahle ngokuphelele amaqanda.
Imbewu ye-Chia kusuka ekuqotheni
Izindwangu zemifino kulezi zindlela ezichazweyo zisiza ukusiza ukuhlukunyezwa nokunciphisa izixuku. Imbewu ye-Chia yezinambuzane yenza njengesisusa se-peristalsis. Ukuvimbela nokwelashwa kokuqotshwa okuvamile, kunconywa ukuba udle amapuni we-1-2. izinkezo zembewu ngosuku, ukuwageza ngamanzi. Ukusetshenziswa ketshezi kubalulekile ukwandisa ku 1.5-2 amalitha ngosuku.
Iresiphi yokuqothula okukhulu
Izithako :
- imbewu ye-chia - 10 g;
- amanzi - 1 l;
- izinsuku ezinomile - 6-7 izingcezu.
Ukulungiselela, uhlelo lokusebenza
- Thela okusanhlamvu ngamanzi bese unyakaza kahle.
- Ukuphikelela kusho imizuzu engu-20.
- Phuza yonke ivolumu yamanzi ekuseni.
- Phinda inqubo emva kwamahora angu-15.
- Kusihlwa, udle izinsuku.
Izinhlamvu ze-Chia ezivela kwesifo sikashukela
Umkhiqizo ocatshangelwayo usiza ekuqiniseni ukuhlunga kwe-glucose futhi kuvimbela ukujula kwamazinga kashukela egazini. Imbewu ye-Chia elwa nesifo sikashukela iyasebenza kuphela ekwelapheni okuyinkimbinkimbi. Basebenzise esikhundleni sama-pharmacological agents.
Imbewu ye-Chia - sebenzisa isifo sikashukela:
- Kukhona u-1-1.5 st. izinkezo ngosuku, ukugeza nge ingilazi yamanzi ahlanzekile.
- Ukwengeza kuzidlo ezilungele.
- Sebenzisa okusanhlamvu okusetshenziselwa ukupheka.
- Hlanganisa neziphuzo (ama-juice, ama-smoothies, ama-kissels nabanye).
Imbewu ye-Chia Cholesterol
Ukuze kulungiswe ukuhlunga kwe-lipids emzimbeni, ungasebenzisa zonke izinketho ezingenhla zokusebenzisa umkhiqizo. I-Spanish sage chia ayinayo kuphela ukwehlisa i-cholesterol, kodwa nokuhlanzwa kwemithwalo yegazi. Izinhlamvu zivimbela ukuthuthukiswa kwe-atherosclerosis futhi zixazulula izinsika ezindongeni ze-arteries. Ochwepheshe kuleli cala bayelulekwa ukuba basebenzise imbewu ye-chia njengendlela yokwengeza kokudla okuyisisekelo. Imbewu kumele ilandelwe ngaphambi kwesikhathi, iphinde ithululelwe ku-0.5-5 tsp ema-porridges, amasaladi, isobho, ama-yoghurts nezinye izitsha.
Imbewu ye-Chia Ngokumelene Nomdlavuza
Ukutholakala kwama-antioxidants kuzinhlamvu ezichazwe ngokusobala kusiza ukuvimbela ezinye izifo ezingokwemvelo. Odokotela batusa ukuthi abesifazane bathathe njengembewu yokuvimbela i-chaya emdlalweni webele webele. I-Alpha-linoleic acid, equkethwe kumkhiqizo owethulwe, ivikela amaseli kusuka ekuguquleni futhi ivimbela ukukhula kwesisu.
Imbewu yesitshalo se-chia esivele iqhubekela phambili ematokheni wezinto ezingokwemvelo ayikwazi ukusetshenziswa njengendlela yokulungisa. Uhlamvu lwesinkwa saseSpain luvunyelwe kuphela:
- ukuqinisa umzimba jikelele;
- ukubuyiswa kabusha kokulahlekelwa kwe-micro- and macroelements, amavithamini;
- ukusekelwa kokuzivikela;
- ukuvuselelwa kwamandla;
- ukujwayeleka kwe-metabolism.
Ungadla kanjani imbewu ye-chia?
Ngisho nomuntu onempilo ephelele uyasiza ekucebiseni ukudla nomkhiqizo ocatshangelwe. Noma iyiphi yalezi zindlela ezingenhla, njengokusebenzisa imbewu ye-chia, izokwenza, kepha umphumela omuhle kakhulu ufinyelelwa uma uthathwa ngendlela ehlanzekile ngamanzi. Ukuze uthole ama-gourmets kungcono ukwengeza izitshalo zokubhaka kanye nokudla okulungele. Kunezindlela zokupheka eziningana nezithakazelisayo zokulungisa imbewu ye-chia.
I-Pudding
Izithako :
- ubisi lwekakhukhunathi - 1 ingilazi;
- imango - 40 g;
- I-Chia okusanhlamvu - i-0.25 indebe;
- uju - 0.5 tbsp. izinkezo;
- ama-alimondi - 1 tbsp. isipuni.
Ukulungiselela
- Hlanganisa uju ngobisi lwekakhukhunathi.
- Hlanganisa imbewu ye-chia.
- Faka ubukhulu esiqandisini ebusuku.
- Sika imango ibe ngamacons amancane.
- Hlunga ama-alimondi.
- Gcoba ngamantongomane namadango.
Smoothies
Izithako :
- noma yikuphi amajikijolo aqhwaqwe - 1 ingilazi;
- amanzi - indebe 0.5;
- ijomegranate juice - 0.5 indebe;
- imbewu yeSpanishi (chia) - 0.5 tbsp. izinkezo;
- uju, ushukela - ukunambitha.
Ukulungiselela
- Hlanganisa zonke izithako nge blender kuze bushelelezi.
- Engeza uju noshukela uma kufunwa.
- Ukuhlobisa ama-smoothies ngembewu yonke ye-chia.