Mbeu dzeChia dzinorumbidzwa sezvokudya zvepamusoro zvezvokudya zvepamusoro zvine fiber content, pamwe ne omega-3 fatty acids . Sezvo imwe mbeu inofanira kunge yakasununguka pakusunungura izvi, unogona kushamisika kana iwe uchifanira kukusha mbeu yechia kana kuti unogona kuwana zvikomborero iwe uchidya.
Whole Versus Ground Chia Mbeu
Iwe unogona kushandisa mbeu dzechia zvizere, kusiyana nembeu yefrikisi , iyo inofanira kunge yakasununguka kuti isunungure mafuta ayo uye mafuta anobatsira.
Mbeu dzeChia dzinonyoka nyore nyore mushure mekunge dzanyoroveswa, sezvaunogona kuziva kana dzichibuda mumuromo mako sezvaunozvitsvaga. Mbeu yose ichachekwa zvakakwana mumuviri wako kubvumira omega-3 fatty acids inobatsira. Zvose zvakakwana kana pasi, zvinopa zvipo zve fiber muzvokudya zvako.
Mbeu dzose dzechia dzinogona kushandiswa pasina kubika, dzakadai dzakasanganiswa ne yogurt, dzakasaswa pamashizha, kana mu pudding isina-bake. Inogonawo kuiswa mune zvingwa zvakabikwa, mashupa, uye mashizha. Mbeu yeGround chia inobudisa kudya kunonzi pinole, yaunogona kushandisa sekuwedzera kuupfu muzvokudya. Iwe unogona kuwana zviyo zvepasi uye pasi pasi pasi pezvipatara zvezvokudya uye mumisika zhinji, kana kuzvikurira isu pachedu.
Nepo iwe usingadi kugaya mbeu dzechia, ungawana mamwe mazano kubva kwavari kana iwe uchidzikisa? Mutsvakurudzi David Nieman, Mutungamiriri weHuman Performance Lab paAppalachian State University, ave achiongorora mubvunzo iwoyo.
Akanga achitsvaga migumisiro yezviyo zvechia pamuviri wehuviri uye kuumbwa kwemuviri, pamwe chete nezvimwe zviratidzo zvehutano, zvakadai seropa rega uye ropa lipids. Haana kuwana hutano hwakadaro kana kuora kwemigumisiro mune zvidzidzo zvake, asi akawana kuti omega-3 fatty acids kubva pasi chia inonyanya kuwedzerwa kupfuura kubva mu chia yose.
Ground Chia Inowedzera Omega-3 Kubvisa
Chimwe chidzidzo chakatungamirirwa naNieman chaive nevakadzi 56 vanodarika simba, vanotevera-menopausal pakati pemakore makumi mashanu nemakumi mashanu nemakumi manomwe. Zvidzidzo izvi zvakapiwa 25 gramu (anenge mapeji 3) embeu yakakwana kana yemafuta (pasi) chia kana nzvimbo yepoppy-seedbo zuva rimwechete kwevhiki gumi.
Vakadzidziswa kuchengetedza zvokudya zvavo zvemazuva ose uye maitiro, uyewo kudzivisa mavara nemafuta ehove uye kugadzirisa hove uye hove dzegungwa kune imwe chete kushumira pavhiki. Aya ndiwo masimba eAlpha-linolenic acid (ALA), uye vatsvakurudzi vanoda mbeu dzechia kuti dzive chete dzinopa zvokudya panguva yekudzidza. Kana ichidyiwa, ALA inoshandurwa kuva DHA kana EPA. Zvidzidzo izvi zvakaedzwa mazinga eAA neEPA.
Pakupera kwemavhiki gumi-gumi, nenyaya dzakagamuchira mbeu dzechia pasi dzakange dzakanyanya kuwedzera ropa reAA neEPA. Hapana kuwedzera kukuru kweimwe yemafuta aya ane utano akawanikwa akawanikwa mune chika mbeu yose kana mapoka e placebo. Vanyori vanotaura nezvekutsvakurudza kwavo kwakapfuura mune zvidzidzo vaidya kaviri chia zuva rimwe nerimwe-50 gm (anenge 6 maspuni) sembeu yose yakanyoroveswa mumvura-yakakonzera ropa reAA mazinga akaenzaniswa ne placebo. Asi kana ichienzaniswa nedzimwe chia chidzidzo chepasi, mazinga iwayo akanga akadzika pamagumo emasvondo gumi nemaviri kupfuura maonero akaonekwa nevatori vechikamu mune chidzidzo chekupedzisira uyo akanga aisa chia kwevhiki gumi.
Kukuya Chia Zvingave Zviri Nani
Iyi zvidzidzo zviduku zvinoratidza kuti kubika mbeu dzechia kunobatsira muviri kuti uvheneke zvibereko zvekudya zvakanyanya kubva kwavari, zvichida nokuwedzera avo vanonzi "bioavailability." Miedzo yapfuura yakashuma migumisiro yakafanana kubva kune imwe nyika yakasvibiswa kana ichienzaniswa nemafuta akazara. Nguva inotevera paunosarudza kudya mbeu dzechia nekuda kwezvibereko zvavo zvekudya, funga kuzvikuya. Iwe unogona kukuya mbeu dzechia mune imwe gorofa grinder yakachena kana kutenga pasi chia mbeu yekudya.
Shoko Rinobva
Mbeu dzeChia dzakanaka kune omega-3 fatty acids uye unogona kuzvishandisa zvachose kana pasi. Izvo zvinopawo fiber uye yakawanda yezvakanaka zvemuviri mukati pasinei nokuti unoishandisa sei.
Shandisa kushandisa mbeu idzi dzakasiyana-siyana mumhando dzakasiyana-siyana dzezvokudya.
> Sources:
> Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. Chia Mbeu haiti kukurudzira kurasikirwa kana kuchinja zvirwere zvinokonzerwa nehutachiona muhuwandu hwevanhu vakuru. Nutriti Res . 2009 Jun; 29 (6): 414-8.
> Nieman DC, Gillit N, Jin F, Henson DA, Kennerly K, Shanely RA, Ore B, Su M, Schwartz S. Chia mbeu yekubatsira uye zvirwere zvinokonzerwa nehutachiona muvakadzi vanodarika kuwanda: metabolomics investigations. J Altern Complement Med. 2012 Jul; 18 (7): 700-8.
> Nieman DC, Hurukuro April 30, 2013.