Indlela yokusebenzisa iMbewu ye-Chia kwisidlo sakho
Nangona isityalo se-chia sidume kakhulu ngokusetyenziswa kwayo njenge-Chia Pet, abantu baqala ukufumana inzuzo yezempilo yembewu yayo. Enyanisweni, abanye abantu bathi ukunyusa imbewu ye-chia ekudleni kwabo kuye kwanciphisa iimpawu zabo zokuqhawuka okungapheliyo . Jonga ukuba uphando luni malunga neenzuzo zezempilo zeembewu ze-chia.
Ziyini iiMbewu zeChia?
Imbewu ye-Chia imbewu encinane emnyama nemhlophe efana nobukhulu bembewu ye-poppy.
Ziyimbewu evela kwisityalo, uSalvia hispanica L. Kulilinywa ixesha elide ukuze lisetyenziswe eMexico naseGuatemala, iimbewu ze-chia ziye zafumana ukuthandwa kwamanye amazwe ngenxa yokuba ziyimithombo emihle ye-omega-3 fatty acids, i-antioxidants kunye ne -fiber fiber . Imbewu ye-Chia yindawo efanelekileyo ye-calcium, i-magnesium, i-phosphorus kunye ne-potassium. Abakhiqizi bokutya baye baqala ukongeza imbewu ye-chia kumatshini, ukutya okubhaka, i-juice yeziqhamo kunye ne-yogurt.
Izibonelelo zezempilo zeChia
Ngokusekelwe kumgangatho wabo ophezulu we-omega-3 fatty acids, iimbewu ze-chia zicatshangelwa ukukunceda ukunciphisa ukuvutha nokukhuthaza impilo yempilo. Ngezinga labo eliphezulu lamachiza e-antioxidants, imbewu ye-chia inganceda ukunciphisa umngcipheko womhlaza. Iqondo labo eliphezulu le-fiber libonisa ukuba banokufumana inzuzo yempilo yokutya kunye nokunciphisa impembelelo engafanelekiyo yeswekile kumanqanaba eshukela egazini.
Kubalulekile ukuba uqaphele ukuba kukho uphando oluncinci olunxulumene ngqo nentsholongwane ye-chia kulezi zinzuzo ezikhankanywe.
Ezinye izifundo zokuqala zibonise iziphumo ezidibeneyo ngokwembewu ye-chia ekukhuthazeni ukulahleka kwesisindo. Ezinye izifundo zokuqala zibonise ukuba ukutya imbewu ye-chia kungaholela ekunciphiseni i- triglycerides kunye ne- postprandial blood sugar levels, ezo zombini ziza kuxhaswa ukuba imbewu ye-chia ikulungele impilo ye-cardiovascular.
Uphando malunga neCaa kunye nokuQashwa
Nangona kukho i-anecdotes zezigulane ze-IBS zithi imbewu ye-chia ibe nefuthe elihle kakhulu kwiinkqubo zazo, akakho kubonakala ngathi uphando lwee-back up. I-Flaxseed , ekwabelana ngeempawu ezifana ne-omega-3, inokwenza uphando oluthile oluncinci lokunciphisa ukutywina.
Kutheni ukuze imbewu ye-chia incede unqande? Xa imbewu ye-chia ithatha amanzi, athatha ukufana kwe-gel. Oku kunokukunceda ngokubunjwa kwe-stool ngokufanelekileyo, ngamanye amagama, ukugcina i-stool moister kwaye kulula ukudlula. Ukongezelela, ezininzi zefiber kwiimbombo ze-chia zi- fiber . I-fiber e-soluble icatshangelwa ukuba iyona ndlela ifana ne-fiber kubantu abane-IBS.
Uphando olutshanje ukuya kumhla alubonisanga nasiphi na imiphumo emibi yokutya i-chia. Ngoko ke, ngaphandle kokuba unobungozi kwimbewu, banokufaneleka ukuzama.
Indlela yokutya imbewu ye-Chia
Nazi ezinye iingcebiso zokufaka imbewu ye-chia kwisondlo sakho sokutya:
- Qala ngokukhawuleza ukuvumela ixesha lakho lexesha ukuba lihlengahlengise.
- Ngokutsho kweZikhokelo zeDrama ye-US, limisela ukungenisa kwakho kwiipunipoji ezintathu ngosuku.
- Qinisekisa ukuba uphuze amanzi amaninzi.
- Ngokungafani nefleksi, imbewu ye-chia ayifuni ukuba ibe yindawo yokuzuza kwizinto zayo zondlo.
- Unokufuna ukucwina kuqala imbewu phambi kokutya ukuze ukwandise iimpawu zabo ezifana ne-gel.
- Unokongeza imbewu ye-chia kwi-smoothies, uyidle njenge-pudding, ufefe kwi-cereal okanye i-saladi, okanye udibanise kwimpahla ebhaka.
> Imithombo:
> Ali, N. et.al. Ixesha elizayo eliqinisekileyo le-Chia, uSalvia > hispanica > L. "I- Journal ye-Biomedicine kunye ne-Biotechnology 2012 2012: 171956.
> "Ingxelo Eyisiseko: 12006, Imbewu, imbewu ye-chia, eyomileyo" Inkonzo yoPhando lwezoLimo, i-United States Isebe lezoLimo: iNgcaciso yeSizwe eneNgcaciso yeSizwe
> Rao SSC, Yu S, Fedewa A. Ukuhlaziywa kwesistim: i-dietary > fiber > kunye ne-FODMAP-yokutya okuncinci ekulawuleni ukuzitywa kunye nesifo sengqondo sesisu. I-Pharmacology & Therapeutics . 2015; 41 (12): 1256-1270. i-doi: 10.1111 / apt.13167.