Imbewu ye-chia, noma i-spanish yaseSpeyin, ithandwa kakhulu eLatin America-lapho ihlonishwa ngokudla okunomsoco, kulula ukuphumula, ukufinyeleleka nokungathathi hlangothi ku-flavour, ukuze ifakwe cishe noma yikuphi isidlo. Ezingxenyeni zethu, lo mkhiqizo uthengiswa ngokuyinhloko ezitolo ezikhethekile zokudla ezempilo noma ezinabhentshini ezitshalweni zemifino. Indlela yokusebenzisa imbewu ye-chia nokuthi kungani edingekayo, uzofunda kulesi sihloko.
Izindlela nezinhloso zokusebenzisa imbewu ye-chia
Imbewu ye-Chia iyimithombo emihle kakhulu yamavithamini, amaminerali kanye nenqwaba yezithako eziwusizo ezingaphakamisa ngempumelelo ukudla okuncane komuntu wanamuhla.
Imbewu ye-Chia ingasetshenziselwa ukubuyisela ngokujwayelekile - iqukethe ama-omega-3 nama-omega-6 acid, ezibalulekile emzimbeni womuntu futhi ivumela ukuqinisa imithwalo yegazi, ukuthuthukisa ukwakhiwa kwegazi kanye nokusebenza kwenqubo yesifo senhliziyo. Ngaphezu kwalokho, imiphumela ezuzisayo yamavithamini A, E, B1, B2, K kanye ne-PP, kanye namaminerali - sodium, potassium, calcium, ithusi, phosphorus, magnesium nabanye - nazo zithonywa yizinto eziphilayo.
Futhi, abantu basebenzise indlela yokusebenzisa imbewu ye-chia yokuncipha kwesisindo: ngenxa yokuthi bayakwazi ukukhula ngezikhathi ezingu-12 ngobukhulu, ziyizinto ezinamandla kakhulu, futhi umqondo wokugcwalisa abawunikezayo ugcinwe isikhathi eside. Kunconywa ukudla kwasekuseni nokudla okulula.
Zingaki imbewu ze-chia ezikhona ngosuku?
Ukudla kwansuku zonke kungamaphini wezipuni ezi-2 kuya ku-4. Uma ubala ama-kilojoule, cabanga ukuthi lesi samba sizokwengeza ekudleni kwama-calories angu-80 kuya ku-160. Lesi silinganiso sanele ukucebisa umzimba ngamavithamini namaminerali adingekayo.
Ungathatha kanjani imbewu ye-chia?
Cabanga ukuthi ungayisebenzisa kanjani imbewu ye-chia ekuphekeni. Kunezindlela eziningi zokwethula lo mkhiqizo ongavamile kithi, ngoba unambitha ongathandeki, ohambisana kahle nezitsha eziningi.
Oatmeal nge chia
Lungisa le dayisi ilula: imizuzu emi-5 ngaphambi kokuba iphariji elungile lengeze izinkezo ezimbalwa ze-chia. Inani le-additive lilawulwa ngokusekelwe ekuthandeni kwakho. Nikeza leli phalishi ukuthi lime okungenani imizuzu eyi-10 ngaphambi kokusetshenziswa, ukuze imbewu ye-chia ivule.
Enye indlela yokwengeza i-chia kuma-flakes okupheka okusheshayo, futhi uthele ngamanzi abilayo njengenjwayelo. Gcizelela umonakalo onjalo mayelana nemaminithi angu-15.
I-yogurt noma i-kefir nge-chia
Okukhethwa kukho okwedlula ukudla kwasekuseni noma okune-snack - engeza isipuni se-kefir spoon imbewu ye-chia bese uyishiya ukuze unikeze imizuzu engu-15. Ngenxa yalokho, uzothola isidlo esanelisayo futhi esiwusizo esizokwenza ukhohlwe ngendlala yamahora amathathu alandelayo - ikakhulukazi uma uyidla kancane kancane, ne isipuni.
I-Curd nge-chia
Enye indlela enhle yokudla le nzalo ukwengeza amapuni wezipuni emphakathini we-cottage ushizi nokuvutha ngale nhlanganisela ne-yoghurt noma ukhilimu omuncu. Lesi sidlo sinhle kubadlali, ngoba kunamaprotheni amaningi ne-calcium, kodwa ingasetshenziswa yibo bonke abathandi be-cottage cheese.
Sandwich nge-chia
Abathandi be-sandwich bangabenza bawusizo kakhulu kunamaswidi
AmaSaladi ane-chia
Enye indlela enhle - ukulungisa noma isiphi isaladi elula nemifino nenyama, bese uyigcwalisa ngejusi lemon, amafutha omnqumo kanye nekhasi lembewu ye-chia. Ikakhulukazi afinyelela kuma-saladi ngezitayela zaseJapane nezamaShayina - kulokhu angakwazi ukuhlanjululwa nesamba sesame ku iresiphi.
Ukufingqa, kungashiwo ukuthi imbewu ye-chia ivumelane kalula kunoma yikuphi isidlo, futhi uma uthanda ukuzama imikhiqizo emisha, le nketho iphelele etafuleni lakho.