Kufanana nembeu yakawanda, mbeu dzechia dzinopa hutano hwakasimba muhutano hwezvokudya zvinobatsira fiber uye noutano-hutano omega-3 fatty acids. Mhosva dzave dzichiitwawo pamusoro pembeu dzechia kukurudzira kurasikirwa kwemazi. Mbeu dzechia dzinogona kukubatsira kuti uremerwe uremu, kana kuti uchengetedze hutano hwakanaka, sezvaunokura?
Kukwegura uye Kukura Kunowanikwa
Zvinhu zvakawanda zvinogona kuita kuti uwedzere kuwedzera sezvaunenge uchikwegura, kusanganisira mahomoni, kuchinja kwemaitiro emabasa, uye kuchinja masimba.
Kushandurwa kwakawanda mumuviri wemuviri kunowanzoitika kune vose varume nevakadzi, vane kana vasina kuwana kuwedzera. Mazinga ekupedzisira esterogen mushure mekuguma kwemazuva anowanzoendesa kune imwe mukati-mazana mashekeri emazana emadzimai (asingazivi zvakanyanya se "menopot"); mune varume, hip circumference kazhinji inoderera.
Kana iwe usina kushingaira uye uchipisa zvishoma maekoriyumu, iwe unowedzera pamapiritsi - kunze kwekuti iwe uchinje yako caloric kudya nenzira yakakodzera.
Ko Chia Mbeu Inogona Kubatsira Ward Kubvisa Kuwedzerwa? A
Zvinyorwa zvekudya zvakakurumbira zvakadai seAztec Diet inokurudzira kudya 4-8 tbsp (1-2 oz, kana 30-60 g) yembeu ye chia pamusoro pezuva rekuchengetedza iwe usisina nzara, uye zvishoma kuti udye. Nemhaka yokuti mbeu dzechia dzinotora kusvika ku10 muhomwe hwavo mumvura, vanotsigira vanoti mbeu ichakubatsira kuzadza dumbu rako, uye kunonoka kutengesa kwaunoita muviri wako chero chipi zvacho chaunodya pakudya kwako kwekupedzisira.
Hapana hutsvakurudzo huzhinji muhutoro-kurasikirwa kwezvibereko zvekudya mbeu dzechia, uye zvishoma zvingave zviripo zvinodhesa chero zvakakosha zvachose.
Semuenzaniso, ruzivo rwema2009 rwehuwandu hwehuwandu hunopfuura huwandu hunopfuura makumi mana (asi huri hutano) varume nevakadzi, hwakabudiswa muNutrition Research , wakatarisa zvakaitika apo zvidzidzo zvidzidzo zvakadya 25 g (anenge 3 tbsp) yembeu yose chia mumvura, kaviri pazuva , pamberi pekudya kwekutanga uye yekupedzisira kwezuva. Mushure memavhiki gumi nemaviri, nyaya dziri pakati pemakore makumi maviri nemakumi manomwe dzakaenzana nekushandurwa kwemuviri wemuviri, kuumbwa kwemuviri, ropa glucose, kuwedzerwa kweropa nemamwe zvirwere zvirwere.
Aiwa Kwete Kurasikirwa Kwekureruka
Zviwanikwa? Muviri weMuviri hauna kuchinja kune zvidzidzo zvechia kana kuti ivo vanowana placebo yeupfu. Pasinei nekutsvakurudza kwekare kwakaratidza kuti huku dzakapa mbeu chia dzine muviri wakadzika, uye rats dzakadya chia dzine maziso mashoma echechi (chimiro chemuviri wemafuta chakadzika mukati memimba), kuchinja kwega kwevanhu panyaya iyi, kwakanyanya kuwedzera omega-3 fatty asidi alpha-linolenic acid, kana ALA.
Masayendisiti anonyora kuti kuwedzerwa kwemazuva ose ekufungisa kwemazuva ne19 g muboka re "chia" kunofanira kunge kwakagadzirisa pfungwa yekuzadza usati wasvika mangwanani nemadekwana, "kunyange pasina kurasikirwa kwemazivi kwakaonekwa pamagumo ekudzidza kwevhiki 12.
Mitsva yakafanana yakawanika mugore ra2012 rekunyora kwema 56 kuwandisa kwevakadzi, post-menopausal vakadzi, rakabudiswa mu Journal of Alternative and Complementary Medicine . Zvidzidzo zvakapiwa 25 g yembeu yakakwana kana yepasi chia (kana mbeu pepoppy se placebo) kwemavhiki gumi, nemuviri wemuviri, kuumbwa kwemuviri, kuwedzera kweropa uye zvimwe zviratidzo zvakaenzaniswa pakudzidza kwacho. Hapana kuchinja mumuviri wemuviri kana kuumbwa kwakawanikwa mune rimwe boka.
Izvi zvakawanikwa zvinowirirana nezvaya zvekare zviduku, kutaridzirwa kutongororwa kutongwa, kwakabudiswa muDhiyabetes Care .
Mushure memavhiki gumi nemaviri, nyaya 27 - dzose dzine chirwere chinorwara cheshuga chechirwere chechirwere chechirwere - hachina kuratidza kuchinja kwehutano hwemutumbi, kunyange zvazvo paive nekugadzirisa kwakanyanya mune zvimwe zvinetso zvepfungwa zvepfungwa.
Kwete "Magic Bullet"
David Nieman, Mutevedzeri weAppalachian State University's Human Performance Laboratory, uye munyori mukuru wekuongorora kwegore ra2009 na2012 mu mbeu dzechia uye kuora kwekurema, vanoti hapana magetsi pamusoro pekua kukurudzira kuora kwevanhu vakuru.
"Kune zvokudya zvakakwana mumbeu duku, pasina mubvunzo pamusoro pacho," anonditaurira. "Mbeu dzeChia dzine ALA, uye dzakakwirira mune fiber fiber.
Asi boka iroro rezvibereko hazvirevi kuti vari kuita zvemashiripiti kuita chero chinhu mumuviri wenyu. "
"Kunyange nemutoro mukuru wakadaro we -fiber - kusvika ku-19 g yakawedzerwa, zuva rimwe nerimwe, mune zvidzidzo zvedu - zvinoratidzika kuti kunyange kana vanhu vakwegura vachirasikirwa nehomwe shomanana kutanga, vanokurumidza kushandura kune fiber yakawanda. kuguma, hazviratidzika kuva nemigumisiro yakareba kwenguva refu pakurema kwemafuro kubva kune mbeu dzechia. "
Asi Zvakadini neChia's Power to Absorb Water? A
Pane kuongororwa kwakakwana kwekudya kunoratidza kuti mvura inogona kukurudzira kuora muviri kana ichidyiwa mune zvekudya , pane kungova soro. Ndakabvunza Barbara Rolls, purofesa wezvokudya muPennsylvania State University uye piyona wepakutanga weshoko iri, zvisinei nokuti chia inoshandiswa nemvura inogona-mune nheyo-inoita kushaya-kurasikirwa rubatsiro.
"Kana chia ichikwira mumvura, inogona kuderera mumvura kuderera sezvimwe zvikafu zvinoita mvura," anodaro, kunyange zvazvo asina kudzidza mbeu dzechia zvakananga. "Izvozvo zvinogona kuita kuti iwe unzwe wakagutsikana kwenguva yakareba, uye naizvozvo zvishoma zvishoma kuti udye." Kunyange zvakadaro, handifungi kuti tinofanira kutarisa kune chimwe chikamu, kana zvokudya, kutibatsira kutapudza muviri. Zvokudya, mvura yakawanda-yakawanda, zvimwe mapuroteni, uye kuderedza huwandu hwekodori wehuwandu hwekudya kwako.Asi hapana chinhu chimwe chete muga woga chichave chakabudirira sekutarisa zvinhu zvose izvi zvatinodya. "
David Nieman anobvumirana.
"Chinonyanya kukosha iwe unofanirwa kudya zvishoma uye kupisa zvakanyanya, kushaya uremu pane imwe nguva," anodaro. "Mbeu dzeChia dzine utano, hwakafanana nemamwe mimwe mbeu, asi havazokubvumi kuti mudye chero chaunoda."
Sources:
Amy M. Egras, 1 William R. Hamilton, 2 Thomas L. Lenz, 3, * naMichael S. Monaghan. "Kuongorora-Uchapupu Hwakagadziriswa Kwemafuta Kuchinja Kuwedzera Kurasikirwa Kwemafuro Emitambo." J Obes. 2011; 2011: 297315.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2931392/
Arnot, Bob. Mhuka yeAztec. HarperCollins. 2013.
http://www.harpercollins.com/browseinside/index.aspx?isbn13=9780062124050
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.
Rolls, Barbara naHermann, Mindy. The Ultimate Volumetrics Diet. HarperCollins. 2012. Hurukuro naBarbara Rolls yakaitwa musi waApril 30, 2013.
Ulbricht C, Chao W, Nummy K, Rusie E, Tanguay-Colucci S, Iannuzzi CM, Plammoottil JB, Varghese M, Weissner W. "Chia (Salvia hispanica): kugadziriswa kwakarongeka kwehutano hwekudyidzana kwemashoko." Rev Recent Clinical Trials . 2009 Sep; 4 (3): 168-74.
V. Vuksan, D. Whitham, JL Sievenpiper, AL Jenkins, AL Rogovik, RP Bazinet, E. Vidgen, A. Hanna. "Kuwedzerwa kwechirwere chinowanzoitwa nechibage chinonzi Salba (Salvia hispanica L.) kunovandudza zvikuru uye kubuda kwepfungwa dzenjodzi zvinokonzerwa nechirwere cheshuga chechipiri: zvinokonzerwa nechirwere chinotarirwa nemaitiro." Chirwere cheshuga 30 (2007), mapeji 2804-2810
http://care.diabetesjournals.org/content/30/11/2804.full