Mbeu dzeChia dzakakwirira mu fiber uye alpha-linolenic acids, pamwe chete dzinotakurwa ne calcium magnesium, iron, uye zinc. Alpha-linolenic acid ndiyo shanduko yemafuta e-omega-3 fatty acid, saka mbeu dzechia dzakakwana kune vegans kana zvinomera, kana kune avo vasingafariri hove uye hove. O, uye ivo vanewo dzimwe phenolic acid dzinogona kushanda se antioxidants.
Zvinonzi kudya mbeu dzechia chizokubatsira kuti uremerwe uremu nokuti vanozvimba uye vanotora nzvimbo mudumbu rako. Ikoko hakuratiki kuva nehupi hupi hunotsigira kutsvakurudza panyaya iyi, asi humwe hutachiona hwechokwadi hwakanaka kwauri.
Iwe uchawana mbeu dzechia mumabhuku akawanda ezvitoro, kazhinji mune zvekudya zvikamu zvekudya. Kune mhodzi yakasviba chia uye mbeu chichena chia. Fukidza imwe yembeu pa saladhi yako kana mbeu, kana kuwedzera kune yako yaunofarira smoothie nokuda kwechimbichimbi chiduku uye omega-3 kukusimudzira acid.
Zvadaro, kana iwe uri mumamiriro ehutano hwekuita zvakanaka, tarisa zvishanu zvezvatinoda.
1 - Vanilla Chia Pudding Nemabriji
Iyi pudding inoyevedza yakakunakira iwe nokuti inotakurwa ne calcium yaunoda kumapfupa akasimba, mushuga ane utano uye noutsi, pamwe nekuvhara ropa kwemazuva ose. Iko inewo mukana wakanaka wemapuroteni, magnesium, uye iron.
Zvisungo:
- 1 mukombe yakaderera mukaka wemafuta
- 1 cup low-fat plain Greek yogurt
- 4 tablespoons chia mbeu
- 2 tablespoons uchi
- 1 1/2 teaspoon vanilla extract
- pini yemunyu
Wedzera zvinhu zvose kunze kwembeu yechia kune imwe midhi kana yakakura ndiro uye whisk iyo kusvikira zvose zvabatanidzwa. Evirai musanganiswa uye wedzera huchi huzhinji kana kuti vanilla inotora kuti ienderane nekunaka kwako. Wedzerai mbeu dzechia uye simbisai. Ipapo chivhara uye firiza musanganiswa kwemaminitsi makumi mana, kana zviri nani asi, usiku humwe (chikamu chakaoma kwazvo chiri kumirira mbeu shomanana kushanda magetsi). Inoita 4 servings.
Nutrition Information:
Chimwe nechimwe chekushandisa pudding ine makirogiramu anenge 170, 6 gramu emafuta, 20 gramu ema carbohydrates, 5 gramu e fiber. Iwe unogona kuderedza koriori yepamusoro inenge makumi matatu emakirori paunoshumira kana ukashandisa sucralose kana stevia munzvimbo yehuchi.
Nhengo imwe neimwe inoshumira inopa zvikamu zvinenge makumi maviri nezana zvezana zvezuva rega rega calcium inoda, 20 muzana yezuva rinokosha ye magnesium, uye 7 muzana yesimbi yako inoda, pamwe chete nea alpha-linolenic acid. Wedzera michero yako yaunoda yemavhithamini uye minerals akawanda, pamwe ne-antioxidants.
Cherechedza: Unogona kushandisa vanilla yogurt kana ukasarudza-kungobvisa kana kuderedza vanilla yakatorwa uye uchi.
2 - Smoothie Bowl Nezvibereko, Zvibereko, uye Chia Mbeu
Iyi smoothie bowl inobatanidza kunaka kwe- blueberries uye beet yepamusoro-kutarisa kudya uye nemuvara wakanaka. Iyo inonaka inoshamisa zvakare. Mutsara unodawo maruva, yogurt, uye chia mbeu, kuitira kuti uve nepuroteni pamwe nemathani emavitamini, mineral, uye fiber. Iwe unoda hukuru-speed blender, seNutribullet, iyo yakakwana pakugadzira smoothies uye smoothie mabhodhoro.
Zvisungo:
- 1/2 bhanana yakakanganiswa, yakasanganiswa, uye yakaoma
- 1/2 mukombe weblueberries
- 1 duku tangerine
- 1 beet peeled uye sliced
- 1/4 cup cup Greek yogurt
- 1/4 mukombe wakaomeswa oats
- 2 teaspoon chia mbeu
- 1/4 teaspoon sinamoni
- 5-7 ice cubes
- Yakagadzirwa nezvibereko zvakadai semapepiche uye kiwi
Wedzera zvinoshandiswa kumhepo inobhururuka uye uenzanise kumusoro kusvika yakasvibira uye yakaoma. Dururira kusanganiswa mumudziyo uye kumusoro nemiti yako yaunoda, mbeu dzakawanda dzechia, uye michero itsva. Inoita rimwe guru kushumira. Iko huru ye smoothie ndiro yakadai yakakwana kwekudya kwemanheru kana kugovana semasikati masikati.
Nutrition Information:
Usati wawedzera chero zvigadzirwa, iyi bheti smoothie ine makero anenge 300, 13 gramu mapuroteni, 9 gramu fiber, 31 gramu shuga (hapana yakawedzerwa shuga), uye 6 gramu mafuta. Iwe uchawanawo 8 muzana yezvido zvako zvezuva nezuva zve omega-3 fatty acids, 17 muzana yezuva rega rega calcium chidimbu, hafu yezuva rako kudiwa kwevhitamini C uye chetatu chekudiwa kwako zuva nezuva kwemaviri magnesium uye folate, uye inenge 1 gram alpha-linolenic acid.
3 - Chiri Chocolate Chia Pudding
Ndiani asingadi chocolate pudding? Iyi shanduro yakagadzirwa nembeu ye chia yakakwirira muprotheni uye calcium, pamwe nefiber uye omega-3s, pamwe ne-antioxidants kubva kucocoa powder uye chia.
Iyi pudding inotapira nemaprosirasi, asi uchi unoshanda zvakanaka, zvakare. Kana uine koriori-unoziva, unogona kushandisa sucralose kana stevia.
Zvisungo:
- 2 makapu nonfat mukaka
- 1/2 mukombe mbeu chia
- 1/4 mukombe wakafa wekucocoa
- 1/2 teaspoon vanilla extract
- 1/2 mukombe maple syrup
- pini yemunyu
Itai zvose zvinoshandiswa mumudziyo mukuru uye whisk kusvikira yakanyatsobatanidzwa. Ivhara ndiro nefiriji kwemaminitsi makumi mana, asi kana iwe ukamirira kweawa kana maviri, zvichave zviri nani.
Kushumira zvakajeka kana kuwedzera chokoti shavings, nutswa yakakangwa, kokonati flakes, kana granola. Inoita 6 servings.
Nutrition Information:
Chero imwe neimwe inosvika mazana maviri emakirori, 6 gramu mafuta, 7 gramu mapuroteni, 32 gramu makhahydrates, uye 8 gramu fiber. Iwe uchasanganawo 25 muzana yezvinodiwa zvako zvezuva nezuva zve calcium, 30 muzana yezvinodiwa zvako zvezuva nezuva zve magnesium, uye 13 muzana yezuva rako resimbi inodikanwa, pamwe neer gram alpha-linolenic acid.
4 - Chia Fresca
Chia fresca inonyanya kunatswa mvura yakabatanidzwa nembeu dzechia. Irosi ndiyo inowanzovhiringidza. Icho chinoshandiswa chinodzorera kumvura yakadzika, kuitira kuti iwe unogona kudzoka zvakare uye kuwana chikafu chiduku chinonaka.
Heino nzira yaunoita nayo:
Zvisungo:
- 2 makapu mvura
- 2 tablespoons chia mbeu
- 1 kana 2 maspuniji jisi remon (inofanirwa nekutora kwako)
- puniki kana 2 wekutapira, zvakare kune iwe pachako kutora. Iwe unogona kushandisa shuga, agave, uchi, kana chero isiri-calorie sweetener se stevia kana Splenda.
Mirayiridzo:
Gadzirai zvinoshandiswa mumudziyo kana mupombi uye simbisai kusvikira mukanakidza aparara. Ita nekukurumidza kuratidza kuedza kuti uone kana iwe uchida mamwe marimu kana sweetener. Rega kunwa ugare kwemaminitsi makumi maviri kusvikira mbeu ishoma.
Chengetedza chia fresca yako mufiriji. Iwe unogona kunge uchida kuzunungusa kana kukurudzira doro kana mbeu dzichibatana pamwe chete. Inoita mapeji maviri, imwe neimwe ine makori makumi manomwe kubva mumbeu dzechia, nezvimwe kana ukashandisa uchi, agave, kana shuga.
Kana iwe uchida kubatwa kwembeu dzechia, iwe unogonawo kuwedzera mbeu dzechia ku juice yako yaunoda.
5 - Frozen Raspberry Chia Pops
Raspberries inotakurwa neine simba rinorwisa antioxidants, uyewo mavitamini akawanda uye minerals. Yogurt inowedzera protein uye calcium, saka izvi zvinoita kuti kuve kwakakwana kusanganiswa uye kurapa kwakanaka. Iwe unoda blender kana kudya processor uye popsicle molds.
Zvisungo:
- 2 makapu mazai (matsva kana mazaya)
- 2 tablespoons uchi
- 2 tablespoons chia mbeu
- 2 makapu vanilla flavored nonfat Greek yogurt
Mirayiridzo:
Itai majiroji, mbeu dzechia, uye huchi mu-blender kana purogiramu yezvokudya uye mubatanidze kumusoro kusvika pakanyarara. Dururira zviri mukati muhomwe huru. Fungira mu yogurt uye funganisa kusvikira zvakanaka pamwe.
Dururirai berry, chia, uye yogurt musanganiswa mu popsicle molds, kuwedzera matanda, uye kusvora kwemaawa anenge mashanu. Inoita anenge masere yummy popsicles.
Nutrition Information:
Pepsicle imwe neimwe inenge 120 makorikiti, 8 gramu mapuroteni, 3 gramu fiber, 2 gramu mafuta, pamwe ne20 muzana yezuva rinokosha ye calcium, uye pasi pe milligram ye alpha-linolenic acid.
Sources:
United States Dhipatimendi Rezvekurima Super Tracker. My Recipe. Yakasvika musi waApril 27, 2016. https://www.supertracker.usda.gov/myrecipe.aspx.
United States Dhipatimendi Rezvekurima Ongororo Yezvekurima SERvie National Nutrient Database ye Standard Standard Release 28. Basic Report: 12006, Mbeu, chia mbeu, dzakaomeswa. Yakasvika musi waApril 27, 2016. https://ndb.nal.usda.gov/ndb/foods/show/3610.
Valdivia-López MÁ, Tecante A. Chia (Salvia hispanica): Ongororo yeMbeu yeMexico yeMexico uye Zvimene Zvayo Zvokudya uye Zvinoshanda. Adv Food Nutr . 2015; 75: 53-75. doi: 10.1016 / bs.afnr.2015.06.002.