Mbeu dzeChia-dzakakurudzirwa muma1970 sechia mhuka-dzinowedzera moyo-woutano kune chero chinhu chipi zvacho chinopesana nekukwegura, nekuda kwehupamhi hwemafiber uye omega-3 fatty acids. Asi mazuva ano, mbeu dzechia dziri kunyadziswa sezvokudya zvepamusoro, zvichipa zvinhu zvose kubva pakurasikirwa kwekureruka kusvika kune simba guru mune simba. Ko chia inogona, zvirokwazvo, inokuchengetedza iwe zuva rose.
Mbeu dzeChia , kamwechete pakudya zvakanyanya zveAztec yekare, dzakasimbiswa sezuva remazuva ano rekudya kunovaka muviri muna Christopher McDougall ra 2009 rakatengesa bhuku rakaberekwa Kuberekwa Run . McDougall akafuridzira rudzi rweTarahumara rweMexico, uye kukwanisa kwavo kumhanya kure nemakiromita zana kana kupfuura, pasina zvimwe chete asi mbeu dzechia mumvura, semafuta.
Kubvira ipapo, mabhuku akafanana neAztec Diet , uye Chia , pamwe nevakadzi vechichia, vakakurudzira mbeu dzechia sekudya kwesimba.
Zvinotsvakurudzwa neUtsvakurudzo
David Nieman, Mutevedzeri weHuman Performance Laboratory paAppalachian State University, akaita zvimwe zvidzidzo zvitsva pane mbeu dzechia dziripo, kuongorora basa ravo mukurasikirwa kwekurema , nekuderedza zvirwere. Kunyange zvazvo hapana chekudzidza kwake akawana chero chinokonzerwa nemuviri wemuviri kana kuumbwa mune zvidzidzo izvo zvakatora 50 magamu (anenge 6 tbsp) wechia zuva rega rega, anotenda mbeu dzechia dzinopa simba rekusimudzira, kune vanomhanya uye kwete vatimhanya zvakafanana.
"Mbeu idzi dzinoita sokuti dzinopa vanhu simba rakanaka," anonditaurira. "Asi izvi ndezvokuti zvine mafuta mazhinji.Ndine chokwadi kuti ndizvo zvaive zvakakosha kumaAztec akare: semafuta emafuta, mbeu dzechia dzinogona kutakura nhamba yakawanda yekoriki mudiki."
Nieman nevamwe vake vakaongororawo kana mbeu dzechia mumvura dzinosimudzira kushanda kana kukurumidzira mumabhasikoro ekutsungirira kana ichienzaniswa nemvura chete.
Kutsvakurudza kwake, zvisinei, kwakasawana kushanda kwakakosha: kudzidza kwakasarudzwa kunobatanidza kupa chikamu chiduku chevafambisi vengarava 25 magamu emuvhu (mbeu) chia mbeu zuva rega kwevhiki mbiri. Pakupera kwemazuva gumi nemaviri, nyaya dzekuongorora dzakapiwa chia yakawedzerwa uye kuiswa munguva yebhasi yekutongwa. Vatyairi vaidya chia mumvura isina kuitwa (munguva yekushanda) kupfuura avo vasina kuwana chia pane nguva yekudzidza.
Chia Mbeu Inotenda Kukubatsira Iwe Kuderedza Uremu
Mbeu dzeChia dzinogona kukubatsira kuti urasike uremu nokuti dzinodya mvura, uye mvura mukati mezvokudya yakaratidzwa kugutsa nguva refu kupfuura mvura inopedzwa nokudya. 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.
Sources:
Arnot, Bob. Mhuka yeAztec. HarperCollins. 2013.
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.