I-Chia ( uSalvia hispanica L ) luhlobo lwesityalo esilungu leentsapho ze-mint kwaye lukhula ngokubanzi kumazwe afana neColombia kunye neGuatemala. Imbewu ephuma kule sityalo isetyenziswa ngokubanzi kwiintlobo ezininzi zokutya-kubandakanywa izonka, izityalo kunye nezinye izitya-kunye nokusetyenziswa kwedwa.
Imbewu ye-Chia ibe yinto edlawayo kwiminyaka yamuva ngenxa yezinto ezininzi.
Nangona imbewu ye-chia iyaziwa ngokuba negalelo kwisipho esithandwayo, isilwanyana saseChia, nazo ziphakamileyo ezininzi kwizondlo-kubandakanya i-fiber e-soluble, amafutha enempilo, ama-antioxidants, amaminerali kunye ne-vitamini B. Izibonelelo zezempilo zembewu ye-chia ziye zajongwa kwiimeko ezithile zonyango, ezifana nesifo se-metabolic nesifo sikashukela. Ingabandakanya imbewu ye-chia ekudleni kwakho inokukunceda ukugcina i-cholesterol yakho kunye namazinga e-triglyceride enempilo?
Imbewu ye-Chia kunye neepilisi zakho
Kukho ezimbalwa, izifundo ezincinci apho zikhangele indlela ukusetyenziswa kwembewu ye-chia kuchaphazela ngayo i-cholesterol kunye ne-triglyceride. Ezi zifundo zikhangele abantu abanesifo sikashukela, isifo se-metabolic syndrome, okanye bahlelwa njengongaphezulu komzimba kunye ne-index mass mass (BMI) engama-25 nangaphezulu. Ezi zifundo zahlala phi ukusuka kwiiveki ezi-10 ukuya kwezi-14 kubantu abaye balandela ukutya okunesondlo-ngaphezu kokutya naphi na phakathi kwama-25 no-50 amagremu weenkumbi ze-chia okanye zizonke iintsuku.
Iingcaphephe ezininzi zibonise ukuba iimbewu ze-chia azizange ziphucule kakhulu i- LDL , i- HDL , i-cholesterol eseleyo, kunye namazinga e- triglyceride . Ngakolunye uhlangothi, izifundo ezimbalwa zabonisa ukuba imbewu ye-chia yayinako ukuhlawula amanqanaba e-triglyceride kakhulu. Nangona kunjalo, enye yezi zifundo zasebenzisa iimbewu ze-chia kumxube we- soy kunye ne-oatmeal-ezimbini zokutya eziye zaboniswa ukunceda ukuphucula amanqanaba omlomo.
Ngaba kufuneka Ufake iMbewu ye-Chia kwisidlo sakho?
Ngenxa yobungakanani bempilo kunye neenzuzo zezempilo, imbewu ye-chia iye yenza ukubonakala kwamanye kwiindawo zokutya kunye neentengiso zesitoreji sokutya. Kodwa ukuba ukhangela imbewu ye-chia ukunceda ukunciphisa amanqanaba akho e-lipid, isigqibo sisekhona nokuba ingaba sinokuyiluncedo ekugcineni i-cholesterol yakho kunye namazinga e-triglyceride.
Nangona uphando olongezelelweyo lufuneka kule ndawo, imbewu ye-chia iphezulu kwi- fiber e- soluble kunye ne- omega-3 fatty acid , i-alpha linolenic acid-zombini izithako ezinokomoya ezinokukunceda ukugcina amanqanaba akho e-lipid. Ngenxa yoko, imbewu ye-chia ingafakwa ekudleni ukuze unciphise i-cholesterol yakho kunye ne-triglycerides. Imbewu ye-Chia ingafakwa kwiindawo ezahlukeneyo zokutya, kuquka:
- Ukudibanisa imbewu ye-chia ibe ngamaqhekeza okanye i-muffins.
- I-Tossing kwiimbewu ezimbalwa ze-chia kwi-cereal yakho yasekuseni, i-yogurt, okanye i-oatmeal.
- Ukuxubha imbewu ye-chia kwi-smoothie yakho oyithandayo ekudleni kwasekuseni.
- Ukongeza kwabo kwisobho okanye i-saladi njengendlela yokumnandi.
- Ukudibanisa imbewu ye-chia kwi-granola yakho okanye enye into yokutya
Njengoko ubona, kukho iindlela ezininzi zokubandakanya imbewu ye-chia enesondlo kwisondlo sokunciphisa i-lipid . Nangona kunjalo, kunye nomxholo weoli ophilileyo abanayo, imbewu ye-chia nayo iphinda iphezulu khalori-ingakumbi xa usebenzisa inani elikhulu.
Ngoko, njengawo nawuphi na uhlobo lokutya, ziwudle ngokumodareyitha.
Imithombo:
Chicco AG, D'Alessandro ME, Hein GJ et al. Imbewu ye-Chia Imbewu (Salvia hispanica L) Ecebile kwi-Alpha Linolenic Acid Iphucula iAdiposity kunye neNormalizes Hypertriacylglycerolaemia kunye noKhatyelwa kwe-Insulin kwiRats Dysliphaemic Rats. Br J Nutrition 2009; 101: 41-50.
UFerreira C, uFomes L, uDaSlilva S et al. Imiphumo yeChia Seed (uSalvia hispanica L) Ukusetyenziswa kwizinto zeengozi ze-Cardiovascular Risk kuBantu: UkuHlola okuHlolo. I-Hospitored Nutr 2015; 32: 1909-1918.
I-DC ye-Nieman, i-Cayea EJ, iAustin MD et al. Imbewu ye-Chia ayikhuthazi ukulahlekelwa kwesisindo okanye i-Alter's Disease Factors kwi-Overweight Adults. I-Nutr Res 2009: 414-418.
Tavares Toscano L, Tavares Toscano L, Tavares R et al. I-Chia Inductions I-Clinic edibeneyo yokulahlekelwa kwesisindo kunye nokuphucula iProfay Profile kuphela kwiiNqobo eziPhezulu zangaphambili. I-Hospitored Nutr 2015; 31: 1176-1182.
Vuksan V, Whitam D, Sievenpiper JL, et al. Ukuxhaswa kweNyango eQinisekileyo kunye neNew Grain S alba (uSalvia hispanica L) Iphucula iiMandla ezinkulu kunye neziKhupheka kweeMpilo zeTyhuseki kwi-Type 2 Diabetes. Ukunyamekela kukaSetyet 2007; 30: 2804-2811.