I-chia yaseMexico (i- Salvia herpanica ) isendlini yomndeni, futhi isitshalo esihlaza okwesibhakabhaka singakhula sibe yizingalo ezine ubude. Ivela eningizimu yeMexico ne-Central America. Igama elithi chia kuthiwa lisuselwa kumagama aseMexico aseMexico asho ukuthi "amafutha" (ngenxa yokuqukethwe kwamafutha aphezulu embewu). Imbewu encane ingaba i-millimeter eyodwa ubude futhi ingu-grey, emnyama, neyomhlophe uma ivuthiwe (i-brownish ngenkathi ingakazalwa).
Imbewu ye-Chia Emlandweni
Ama-Aztec namaMeya akholelwa ukuthi asebenzise imbewu ye-chia njengengxenye ebaluleke kakhulu yokudla kwabo, kusukela ngo-3500 BC. AmaMexico asendulo ayesebenzisa imbewu ye-chia njengendlela yokudayisa imali.
Lapho amaSpanishi ehlasela iMexico, futhi ezama ukuphulukisa umnotho wase-Aztec namasiko, ezinye zokudla ezayingxenye enkulu yamasiko wendabuko-kuhlanganise nemikhiqizo manje ebizwa ngokuthi "ama-superfoods" njenge-chia ne-amaranth-ayedalwe. Ngenhlanhla kithi namuhla, lezi zitshalo ziye zafika kithi ngoba zaqhubeka zihlonywa ngokuzungezile ezindaweni ezikude phakathi kwabantu abangazange bazihlanganise nezindlela zaseYurophu.
Namuhla, i-chia iphinda ibuyele ekudumeni njengoba isayensi iqinisekisa ukubaluleka kwayo okukhulu kokudla okunomsoco futhi abapheki bafakazela ukuhambisana kwayo. Inzalo ikhulile ngokuthengisa hhayi nje kuphela eMexico naseMelika Ephakathi, kodwa naseBolivia, ePeru, e-Argentina, e-Ecuador nasezindaweni ezikude njenge-Australia.
Imbewu ye-Chia nokudla
Azikho eziningi ezisetshenziselwa amaqabunga esitshalo se-chia; yiyona imbewu ye- chia ephethe amaphuphu okunomsoco. Imbewu iqukethe ama-fatty acids angu-25% we-omega-3 kuhlanganise ne-ALA (i-alpha-linolenic acid). Iphinde iqukethe amaprotheni kanye ne-fiber futhi ibhekwa njengomthombo osondelene-okuphephile, ochaza isimo sabo "se-superfood".
I-ounce elilodwa kuphela (ama-28 amagremu noma cishe 1/6 yendebe) yenzalo ye-chia iqukethe cishe ama-4 amagremu amaprotheni, ama-9 amagremu amafutha no-11 amagremu we-fiber.
I-Chia iqukethe namanye amaminerali ngokuvamile athola imbewu efanayo nefekisi. Kodwa-ke, ngenxa yezinga labo lokuqukethwe okuphambene ne-anti-oxidant, imbewu ye-chia ayinakunqotshwa njengoba imbewu ye-flax ngokushesha ingaba.
Uma i-chia imbewu igxiliwe, bayathatha izikhathi ezingamatshumi amabili nesithupha isisindo sayo bese beba yi-gelatinous. Uma sekudliwe, bangakha i-gel esiswini sakho okunganciphisa ukugayeka kwama-carbohydrate noshukela. Imbewu ye-gelled nayo isisiza ukugcina ama-electrolyte akho ehlelekile. Imbewu nayo icatshangwa ukuthi isiza ukwakha imisipha futhi inhle kubadlali.
Ukusetshenziswa kwezimbewu ze-Chia
Imbewu ye-Chia ingasetshenziswa ngezindlela eziningi. EMexico, imbewu ye-chia isetshenziselwa ukwenza iChia Fresca , engamanzi noma ijusi enezinhlamvu ze-chia kuwo; lokhu kungenzeka ukuthi indlela elula kakhulu yokujabulela i-chia, futhi ngokuqinisekile enye yezinto ezimbi kakhulu.
Ungaphinda ufafaze isipuni sembewu ye-chia engilaleni ye-agua fresca yakho , ijusi, noma amanzi kalamula bese ubavumela ukuba bacindezele imizuzu eyishumi. Bayoba gelatinous futhi bangeze ukuthungwa okuhle ekuphuzeni kwakho.
Imbewu ye-Chia ingafakwa phansi futhi ingezwe ezinhlobonhlobo zezinkwa, okusanhlamvu nezinto ezibhaka ukufaka inani lokudla okunomsoco.
Zingahluma futhi zisetshenziswe kumasaladi, ama-sandwich noma njengehlobiso. Kwezinye izindawo, imbewu ihlwanyela ngendlela yobumba ehlobisa eyaziwa ngesiNgisi ngokuthi "i-chia pet".
Ama-puddings, okuthiwa i-tapioca-afana nokuvumelana, ngezinye izikhathi ayenziwa nezinhlamvu ze-chia, ngoba ngokwemvelo ziba yi-gelatin lapho zimanzi. Ama-concoctions asasazekayo afana ne-jam nawo adalwa uma i-chia ixubene nezithelo ezihlanzekile.
- I-Cinnamon kanye nosuku lwe-Chia Pudding
- Ithanga Chia Pudding
- I-Cantaloupe ne-Blueberry Chia Seed Pudding
- I-Triple elula ye-Berry Chia Seed Jam
I-Chia e-Pinole
Izinhlamvu ze-Chia nazo zingasetshenziswa njengesithako se- pinole , okuwukudla noma ufulawa olwenziwe uhlobo oluthile lwemmbila omisiwe. Kuyingxenye ebalulekile yokudla kwabantu baseTarahumara esifundeni esenyakatho saseMexico saseChihuahua (abantu abaziwa emhlabeni wonke ngenxa yabagijimi bayo abade kakhulu), futhi kudliwa ngamanye amaqembu amaningi abantu baseMexico naseMzansi naseNingizimu Melika .
Amagama we- pinol ne- pinolillo nawo asetshenziselwa lo mkhiqizo, kuye ngesifunda.
Ukwenza i-pinole, ummbila usomisiwe futhi ususwe emanzini, ugcoke ngomlotha oshisayo, bese ungena ekudleni. Izinhlamvu ze-Chia, i-amaranth, noma i-garbanzo ubhontshisi angabuye wanezelwa emhlabathini, uma kuthanda, ukuphakamisa inani layo lokudla okunomsoco nakakhulu.
I-Pinole idliwa ngokucacile, noma amanzi kanye nezikhathi zengeziwe zengezwa ukudala iphalishi. Ngezinye izikhathi ukhokho kanye nezinongo ezifana nesinamoni kanye ne-anise zengezwa uma i-pinole idliwe njengesiphuzo esishisayo noma esibandayo.
Kubukeziwe nguRobin Grose