Utano hunotaura nezvekubatsira kwembeu dzechia huri kuramba huchiwedzera kukudzwa kwavo. Izvi zvinotaura zvechokwadi here?
Iwe haufaniri kuvimba nenhepfenyuro yeruzivo rwechokwadi rwechia. Hezvino tarisa pane izvo tsvakurudzo yekliniki inotaura, uyewo dzimwe pfungwa pamusoro pekushandisa mbeu dzechia muzvokudya zvako zvezuva nezuva.
1 - Ko Chia Mbeu Inopa Utano Here?
VaAttec vekare vakakohwa mbeu dzechia kubva kuSarvia herpanica uye uye ndiyo ndiyo yainyanya kudya zvokudya kwemazana emakore. Mbeu dzeChia dzinonwisa uye dzinopa:
- High fiber content, iyo inozivikanwa kukurudzira upenyu hurefu
- Omega-3 fatty acids, iyo inobatsira moyo kushanda uye kuderedza kusakara-kukurumidza kuputika
- Antioxidants , kusanganisira michero yemiti, se quercetin uye caffeic acid
2 - Chia Mbeu uye Kurasikirwa Kwekurema
Kutengeswa sechishamiso-kuora kwekudya kwekubatsira, chia inobatsira chaizvo kuti uremerwe uremu here?
Chidzidzo chakabudiswa muKutsvakurudza Kwezvokudya chakawana kudya 6 tbsp mbeu dzechia zuva rimwe nerimwe kwemavhiki gumi nemaviri hazvina kukonzera kurasikirwa kwemajeri kwevarume nevakadzi vanopfuura makumi masere kana makumi mana. Zvigumisiro zvinoratidza apo vatori vechikamu vaiita sevanorasikirwa nehomwe shoma pakutanga kwekudzidza, vakakurumidza kugadziriswa kuwedzerwa fiber yakasanganiswa , pasina nguva yakareba kwenguva yakareba yehutachiona kurasika .
Mbeu dzeChia dzinotora nguva dzinenge gumi dzinorema yavo mumvura, zvisinei, zvichiita kuti ive rudzi rwezvokudya zvine mvura-izvo zvinogona kuita kuti unzwe wakakwana uye kugutsikana kwenguva yakareba .
3 - Ko Chia Mbeu Dzinokurudzira Simba Rangu uye Kutsungirira Here?
Nyanzvi dzekufamba-famba dzeTarahumara dzeMexico dzekuzvarwa dzinogara dzichidya mbeu dzechia chete mumvura sezvokudya panguva dzekufamba kwavo. Saizvozvowo mbeu dzechia dzinogona kukuchengetedza simba, pasinei nokuti uri kutamba marathon, kana kungoenda mitsara?
Chidzidzo chiduku chakabudiswa mu Journal of Strength uye Conditioning Research chinoratidzira mbeu dzechia mumvura dzinopa simba rimwechete kubatsirwa musati maita zvekuita semitambo yemitambo, ine shuga shoma.
4 - Ndinofanira kudya Chia Mbeu Pasi Pose Here?
Chidzidzo chakabudiswa mu Journal of Alternative uye Complementary Medicine chakawana kuti mushure memavhiki gumi ekudya mbeu dzose dzechia, mbeu yevhu (milled), kana placebo, ndivo chete avo vakadya mbeu dzechia pasi vaiva nezvikamu zvakakwirira zve omega-3 fatty acids eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA).
Kutsvakurudza kwakaitwa neboka rimwechete reasayendisiti zvakare rakawana kukuya mbeu dzechia inobvumira muviri wako kuti uvheneke zvikuru kubva kwavari. Izvo zvakawanikwa zvakafanana nezvo mune zvidzidzo zvekare pamusoro pepasi rose .
5 - Nzira Yokugadzira Sei Chia Mbeu
Kunyorera mbeu chia kwemaminitsi mashomanana mu grenta yekhofi kana kuti-speed-blender ichavakuya kuti ishandiswe mu smoothies kana pamashizha. Chenjerera kuti usazvipwanya kwenguva yakareba, kana iwe uchazoguma uine gluey mess, nekuda kwembeu 'yakanyanya mafuta.
Kuti uwane hove inobva kunze kwegreen yako, fambisa mupfuti wejisi kuburikidza nayo pakutanga.
6 - Ndinofanira Kusarudza Mbeu Yakachena Here kana Mbeu?
Pane misiyano mishoma yezvokudya pakati pemiti yakasviba chia nembeu yakachena chia. Dzivisa mbeu ipi zvayo yakasviba yaunowana mumusanganiswa. Izvi zvinowanzonwa mbeu yemasora kubva kumarudzi akasiyana emiti yemichero kana mbeu dzomukoma chia.
7 - Tingadya sei Chia Mbeu
Kufanana nefikisi, hemp nemamwe mbeu-ane utano hwakanaka, unogona kuisa mbeu dzechia muzvokudya zvako zvezuva nezuva, somuenzaniso:
- Fukidza mangwanani ako anopisa kana kutonhora
- Isa 1-2 tbsp mune chibereko kana yemiriwo smoothie
- Kusanganiswa nemvura, mandimu kana lime juice uye kunakidza seChia Fresca
- Yakasanganiswa pamwe neupfu kana mbeu yose mukubika uye casseroles
Nemhaka yokuti mbeu dzechia dzine tambo shomanana, unogona kuzvivhenganisa mune dzimwe ndiro pasina kuchinja tambo.
Sources:
Coates, Wayne. Chia: The Complete Guide kuIkupedzisira Superfood. Sterling Publishing. 2012.
Illian TG, et al. "Omega-3 Chia Mbeu Inotora Sezvinoreva MaKhydrateshedrini." J Strength Cond Res. 2011.
Morris, Emily naMorris, Carole MySeeds Chia Test Kitchen: Chia Seed Cookbook. Skyhorse Publishing. 2013.
Nieman, et al. "Mbeu yeChia haina kukurudzira kuora muviri kana kuchinja zvirwere zvekuisa mungozi muvanhu vakura kupfuura vamwe." Nutriti Res. 2009.
Rolls, Barbara naHermann, Mindy. The Ultimate Volumetrics Diet. HarperCollins. 2012. Hurukuro naBarbara Rolls yakaitwa musi waApril 30, 2013.