Mbeu dzeChia haisi itsva, chaizvoizvo, chia yakatendwa yakashandiswa sechibage chakazara chevanhu vaAztec kunyanya nekuda kwehuwandu hwayo hwekudya. Mbeu iyi yakadzoka kudzoka nehuwandu hwemasimba kudarika muma1970 ne80s apo yakange yakanyanya kushandiswa sembeu shomanana yakakura micheka ye "Chia Pets," chinhu chinowanikwa mumba.
Chia inowanikwa munzvimbo dzeMexico, Central America, uye South America.
Zita, chia, rakanzi seretah kunze kwe "t," rakabva mumutauro wevaAztec.
Nutrition
Paunofunga pamusoro pazvo, hazvishamisi kuti mbeu dzichava dzakakosha muzvimiti-mushure mezvose, chinangwa chembeu, mbeu chero ipi zvayo, inogona kuwana chigadzirwa chitsva chakatanga.
Chii chinoita kuti mbeu dzechia dziparadzaniswa nedzimwe mbeu ndeyokuti dzine dzimwe nzvimbo dzisina kuwanikwa mune dzimwe mbeu.
| Nutrients mu mbeu chia | Migumisiro yemuviri |
|---|---|
| Yakakwirira muOmega-3 mafuta | Kufanana nemafuta efikisi, mbeu dzechia dzine zvakawanda zve omega-3 fatty acids. Mbeu dzakawanda dzine omega-6 mafuta akawanda, asi maduku mashoma omega-3. |
| Yakakwirira mu-suble fiber | Kana ukawedzera mvura kune mbeu dzechia, iwe nekukurumidza iwe uchaona gel-kuumba kunenge kune imwe kunze kwembeu, iyo iyo mafomu ekusimbisa fiber . Sezvakaita gel mumakumbo edu ekudya, zvinowedzera kunonoka kudya uye kunogona kufanidza kukanganisa kwecarbs pahuga yeropa. |
| Low mu carbs | , Inenge yose ye carbs mu chia mbeu inonzi fiber, zvinoreva kuti hapana rimwe remakumbo iwayo ane shuga kana starch. Izvi zvakanaka kune vanhu vari kudya zvakaderera -carb . |
| High mu calcium uye magnesium | Chimwe chembeu dzechia, iyo yakaenzana nemaspuni maviri, ane anenge 180 mg ye calcium, mupiro unokosha kune zvaunoda zuva rega rega. Iine 96 mg ye magnesium, inenge 30 muzana yezvinodiwa zvevanhu vakawanda. |
| High in antioxidants | Kufanana nemafuta efrikisi, mafuta anooma-omega-3 anochengetedzwa kusvika pamwero we antioxidants mu mbeu. |
Nheyo yavo yakakwirira yepamusoro, hutano hwakawanda hunobatsira zvose mumuviri wako neuropi, uye zvidzidzo zvenguva pfupi zvinoratidza kuti pangave nezvimwe zvikomborero zvikuru kudya mbeu iyi.
| Chia Mbeu Nutritional Fast Facts (1 ounce, 2 tablespoons) |
|---|
| Makorori: 138 |
| Total carbs: 12 gramu |
| Fiber: 10 gramu |
| Net (inoshandiswa) carbs : 2 gramu |
| Zvose mafuta: 8.6 gramu |
| Omega-3 fatty acids (alpha linolenic acid): 5.1 gramu |
| Puroteni: 4.7 gramu |
Health Benefits
Dzimwe nyanzvi dzekutsvakurudza dziri kuitiswa kuti dziongorore hutano hunobatsira hwembeu dzechia. Chimwe chidzidzo chakatarisa kuwedzera mbeu dzechia kune zvokudya zvevanhu vane chirwere cheshuga. Boka rekudzidza rinodya mapeji 3 ezviyo zvechia zuva rega rega rakagadziriswa kwehuga hwehutano hweropa uye humwe humwe hutano hunobatsira. Vaya vari muchidzidzo icho chakawedzera mbeu dzechia kune kudya kwavo vakadya makidhahydrates mashoma uye mafuta ane utano hwakanaka (vakabva 55% kusvika ku 45% yekoriyumu kubva ku carbs). Kune zviitiko zvokutanga zvinoratidza kuti zvingave zvichibatsira kubvisa chirwere cheshuga nehutano hwemwoyo.
Zvichida Matambudziko
Kana iwe usingawanzoshandisi kudya kwepamusoro-soro , zvichida zvakanakisa kutanga zvishoma uye kuona kuti unoita-zvichida teaspoon kana maviri pakutanga uye zvishoma nezvishoma kuvaka. Vamwe vanhu havasati vashandiswa kudya zvokudya zvakakura uye vanogona kurondedzera chirwere chemukati kana vakatanga kutanga kudya mbeu dzechia.
Uyewo, nokuti mbeu dzechia dzinokonzera mvura yakawanda, zvinokosha kuti uwane mvura yakawanda navo. Uyewo, vamwe vanhu avo vanokonzerwa nembeu yemasitadhi vauya vane kugadzirisa kwehutano kune mbeu dzechia. Zvinokwanisika kuti kutora mishonga panguva imwechete sekudya mbeu dzechia kunogona kuderedza kushandiswa kwemishonga, iyo dzimwe nguva, inogona kuva chinhu chakanaka uye mune dzimwe nguva, kwete.
Kusarudza nekuchengetedza Chia
Pakupedzisira, iwe unoda kuwana mbeu dzakanakisa dzechia unogona. Mashoko akanaka ndeokuti mbeu dzose dzechia dzinogona kuramba dzakanaka kwemakore maviri uye hazvidi kuti dzive firiji. Iwe unogona kuwana chia mbeu dzekunwa nemimwe michina yemu chia, iyo yose yakanaka, sezvo isina shuga yakawedzerwa kana kuchengetedza. Chifu yehua inotengeswa, kana kuti iwe unogona kuzviita iwe, inogona kushandiswa seguten-isina kushandiswa mumakadhi-mapeji mapepa.
Mbeu Zvose Here Kana Kuti Pasi?
Kuti uwane ruzivo rwakakwana rwekudya kubva kune mbeu dzechia, mbeu inogona kugadzirwa kana kucheneswa. Kusiyana nembeu yeflakisi, iyo inopera mashoma emichero yavo kusvikira isati yasvika, apo hura dze mbeu dzechia dzinoderedzwa, kazhinji mumagadzirirwo akawanda, akawanda emichero anobuda.
Chinhu chinonakidza pamusoro pekudya mbeu yose ndeye chia Mbeu "pops" zvishoma kana iwe ukanyura pa mbeu yakaderera.
Low-Carb Nzira dzokushumira Chia Mbeu
Kunze kwekuti iwe uchidya mbeu dzechia yakasvibirira, iwe unoda kurega mbeu dzichidzikisa mumvura kana yogurt, tisati taidya. Izvi zvinogona kutora anenge maminitsi makumi maviri nekudya kwechando, uye nemaminitsi mashanu kusvika ku10 kana mvura yekubikira inoshandiswa mukugadzirira. Iyo gel inouya kubva kumbeu sezvainochera inogona kunge yakanyanyisa mune zvimwe zvigadzirira, izvo zvingave zviri kure-kuisa kune vamwe, asi kune avo vanoda mapaoca pearls, inofanira kuva inofarira zvakanyanya.
| 10 pasi-carb nzira dzokushumira mbeu dzechia |
|---|
| Yogurt |
| Ushu-isina Jell-O (inoshandisa gel kusagadzikana): Lime kokonati Jell-O ane mbeu chia |
| Chia pudding, yakafanana nemupunga kana tapioca pudding: Chia pudding recipe |
| Yakakurumbira Mexican kunwa agua fresca nembeu chia |
| Akapinza muS smoothies uye anozununguka |
| Salad kupfeka |
| Zvimedu kana mapupa |
| Baked goods |
| Ita-fried entrees |
| Omelets |
Sources:
Kazhinji, MA, uye al. "Ramangwana rinokurudzira rechia, Salvia hispanica L." Nyaya yeByomedicine uye Biotechnology. (2012).
Reyes-Caudillo E, Tecante A, Valdivia-López MA. "Dhiyabhorosi inowanikwa uye zvinoshandiswa ne antioxidant zve phenolic makundi zviripo muMexico chia (Salvia hispanica L.) mbeu". Zvokudya Chemistry 2008; 107 (2): 656-663.
United States Dhipatimendi Rezvekurima National Nutrient Database ye Standard Standard Release 26. "Dhiyabhorosi data ye 12006, Mbeu, chia mbeu, dzakaomeswa."
Vuksan V, et al. "Kuwedzerwa kwechirwere chinowanzoitwa nechibage chinonzi Salba (Salvia hispanica L.) kunovandudza zvikuru uye kubuda kwepfungwa dzomukati mamiriro ezvinhu mu chirwere chechirwere cheshuga: zvinokonzerwa nechirwere cheshuga chakasarudzwa." Diabetes Care. 2007 Nov; 30 (11): 2804-10.