Chia Mbeu Ndiyo Chinhu Chakanaka Chine Fiber uye Omega-3 Fatty Acids
Mbeu dzeChia dzinogona kuva duku, asi dzinopa chikafu chakakura sechimiro che omega-3 fatty acids uye kudya fiber. Pane here migumisiro yekudya mbeu dzechia?
Izvi zvinoratidza kuti mbeu dzechia dzine mimwe midzi yakaipa inogona kuunganidzwa kubva kune dzimwe nzira dzakatarisana dzakatarisa dzinoongorora mbeu 'kukwanisa kuwedzera simba kana kuora muviri .
Studies on Chia Mbeu
Mutungamiri weAppalachian State University's Human Performance Laboratory David Nieman, anoti nyaya imwechete yakapiwa 6 tbsp (50 g) yevhu kana mbeu yakazara chia mumvura zuva rega rega - mune maviri g g doses mumvura isina chinhu .
Munguva yekudzidza kwemavhiki gumi nemaviri, vatori vechikamu vakaongororwa pamusoro pesimba uye nzara, uyewo zviratidzo zvekudya kwekudya zvakadai sekuora mwoyo, kuvhiringidzika, kubvongodza, kushungurudza kana kuora.
Pasinei nokuti chiitiko chekuedza chembeu yechia chikaita masendimita makumi mashanu emamwe fiber zuva rega rega, boka raNieman rinonyora kuti zvidzidzo hazvina kutambura zvinetso zvekudya kana dziine mbeu dzechia sekuwedzera, kana kuti placebo yakaitwa nevhu kana mbeu yakakwana yepoppy .
Nyaya ya2009, yakabudiswa muNutrition Research , yakaongorora kana kudya makirogiramu makumi mashanu embeu dzechia zuva roga roga zvingaguma nekurasikirwa kukuru kwekukura . Izvo hazvina kudaro.
Maererano naWayne Coates, purofesa uye munyori weChia: The Complete Guide kuIndaneti Superfood inonyora kuti kuputika kunogona kuitika nekudya mbeu yakawanda yembeu chia nokuti mbeu dzinonwisa mvura kubva mudumbu panguva yekudya. Anokurudzira kuwedzerwa mvura yako kubvisa kukanganisa uku.
Ko Zvakadini Nehutano Hwakagadzikana?
Nhengo inobatsira yekuwedzera mbeu dzechia ku kudya kwako ndeyekuti dzinogona kubatsira kuvandudza mararamiro ehumwe hutano hwakanaka hwemafuta, sezvinotaurwa pane imwe yezvidzidzo zveNieman, kuongorora kwakabudiswa muna 2012 mu Journal of Alternative and Complementary Medicine .
Pakati pemakumi matanhatu nemasere anodarika asi asi pamwe noutano hwakanaka shure-menopausal vakadzi, avo vanodya makirogiramu makumi maviri emuvhu chia mbeu zuva nezuva vakawedzera ma alpha-linolenic acid (ALA) uye eicosapentaenoic acid (EPA) muropa ravo. Kuwedzera kwezvirwere zvirwere, zvisinei (zvakadai sekuropa kweropa kana kuputika) hazvina kusiyana kune avo vanodya pasi, zvakakwana, kana pasina mbeu dzechia zvachose.
Pasi payo?
Mbeu dzeChia dzinoramba dziine utano hwakanaka hwefiber uye omega-3 fatty acids uye dzinogona kukubatsira kukanda uremu nokuti inodya mvura, uye mvura mukati mekudya yakaratidzwa kugutsa nguva yakareba kupfuura mvura inodya kudya. Iwe unogona kunge uchinzwa wakasununguka kuwedzera mbeu dzechia ku kudya kwako kwekuchembera kwekushusha kana chekushani smoothie , pasina kutya kwezvinetso zvekudya zvinotevera. Zvisinei, kana zvikaita gesi kana muviri mukati memaoko, zvikwerere pamutengo waunodya zuva rega rega, edza kuwedzera mvura yako yekudya , uye rega muviri wako uchinje kune huwandu huri nani zvishoma nezvishoma.
Related Articles:
- Sei uchidya mvura yako inogutsa kupfuura kunwa
- Ndezvipi zvinorarama: mbeu tsvuku kana yakasviba chia?
- Nzira yekukohwa hutano hunobatsira mbeu dzechia
Sources:
Coates, Wayne. Chia: The Complete Guide kuIkupedzisira Superfood. Sterling Publishing. 2012.
David Nieman, Mutungamiriri weHuman Performance Laboratory, Appalachian State University. Kubvunzurudzwa kwakaitwa April 30, 2013.
Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. "Mbeu yeChia haina kukurudzira kurasikirwa kana kuchinja zvirwere zvinokonzerwa nehutachiona hwevanhu vakuru." Nutriti Res . 2009 Jun; 29 (6): 414-8
Nieman DC, Gillitt N, Jin F, Henson DA, Kennerly K, Shanely RA, Ore B, Su M, Schwartz S. "Chia mbeu supplementation uye zvirwere zvinokonzerwa nehutachiona muvakadzi vanopfuura kuwandisa: metabolomics inophenyo." J Altern Complement Med. 2012 Jul; 18 (7): 700-8.