Muchiri wehofi uchakusha mbeu dzechia, maererano naWayne Coates, Purofesa Emeritus muHofisi yeArid Land Studies paYunivhesiti yeArizona, mubhuku rake Chia.
Kudya nemaAztec, mbeu idzi shomanana ikozvino chikafu chekudya kwehutano, kunyange zvazvo uchapupu hwehutano hwakanaka hwakawanda, maererano nekuongorora mu Journal of Biomedicine uye Biotechnology.
Nzira Yokudhonza Mbeu dzeChia
Coates anokurudzira kugaya mbeu dzechia kwemaminitsi mashomanana chete. Iyo mafutaseed, chia inoshuva zvakanyanya-mafuta uye kana iwe uchinge waisa mbeu iyo yakareba inoshanduka kuva chia "bata."
Usashamba mbeu dzako chia usati waya. Iro hydrophilic, izvo zvinoreva kuti mbeu idzi dzinonzva mvura kusvika ku 9 nguva iyo kuyerwa kwayo kana yakanyorova. Uyu unhu hunogadzirisa mvura unogona kubatsira mbeu dzechia kushanda senhumbi yekurema-kurasikirwa kubva kune izvo zvinonzi "mvura-yakawanda yekudya," avo vane mvura yakakwirira, vanoramba vachizadza uye vachigutsikana kwenguva yakareba , zvichiita kuti zvishoma iwe urege kudya.
Dambudziko raunogona kupinda naro ne grenta yekhofi ndeyokuti mbeu dzako dzechia dzichatora kunhuwa uye kunhuhwira kwekofi. Sezvo iwe usingagoni kukanda gorofa muzvinosuka, edza kuchera imwe mupunga kutanga "kuchenesa" grinder.
Nei uchiwedzera Chia Mbeu Kudya Zvokudya Zvako
Sei vanhu vakawanda vachiedza kuwana hutano nekuwedzera chia kune kudya kwavo? Mbeu idzi ikozvino dzinopfuura zana zana, kusanganisira kombucha uye inodya nokuti inonwisa.
Mbeu dzeChia dzinoti:
- high in fiber
- yakakura muprotheni
- antioxidant-rich
- inotakura omega-3 fatty acids
Iyo yakawanda yemafuta akanaka mu mbeu dzechia inoita kuti zvive makumi matanhatu emakirini padhipuni. Kana uri kuverenga makoriyumu uye watanga kuasasa pa yogurt yako yakakora-mafuta uye kuva smoothies, unogona kubvisa zvimwe zvekudya kuti uchengetedze caloric yako kudya pasi pesarudzo.
Zvingaita Health Health Benefits
Chirongwa chekliniki pamusoro pehutano hwemhando dzembeu dzechia hachina kukwana, asi zvidzidzo zvakawanda zvinowanikwa.
Chidzidzo pamakonzo anopa mbeu chia yakawanikwa:
- zvakanyanya kuderedzwa muzasi-density lipoprotein, yaka "bad cholesterol"
- kuderedza kuderedza mu triglycerides
- kuwedzera mazinga e-high-density lipoprotein, aka "akanaka cholesterol"
- kuwedzera mazinga e omega-3 fatty acids
Kubvunzurudzwa kubva mu Journal of Biomedicine neByotechnology kwakaongorora dhiyabhorosi kubva kumakirini mana emakirini muvanhu. Heino chidimbu chezvakawanikwa nevatori vemabhuku:
- Kudya 25 gramu yembeu chia zuva nezuva kwemavhiki gumi nemaviri hazvina kubudisa kukosha kwekureruka kana kuderedza zvirwere zvehutano. Zvisinei, ropa revatori vechikamu re omega-3 rakawedzera.
- Kunwa chinwiwa chine mbeu chia kwemwedzi miviri kwakagadziridza vatori vechikamu chemashuga eropa uye triglyceride mazinga. Vatori vechikamu, varwere vane hutachiona hwehutachiona, hutsika hwakarasika , zvakare.
- Mimwe miedzo miviri yakawanikwa inopedza mbeu dzechia (nzira yekugadzirisa haina kujekeswa) yakaderedza mushure mekudya glucose uye yakawedzera omega-3s.
Sources:
Chia: The Complete Guide kuIkupedzisira Superfood. Wayne Coates, PhD. Sterling Publishing. (2012)
Tufts Yunivhesiti Utano Nezvokudya Tsamba: Unofanirwa Kuramba Pamachira Chia Mbewa? (2013)