Imbewu ye-Chia yayidla ukudla okuyisisekelo kwamasiko asendulo. Ama-Aztec, amaMeya kanye namaMelika aseMelika ayakwazisa imbewu ye-chia njengomthombo wokugcizelela amandla nokudla okunomsoco. Lokhu kukhishwa okuncane kuye kwasinda eminyakeni- kanti i-Chia Pet ™ (!), Ukuze ibe isithako esiwusizo sabapheki be-gluten.
Omega Ngaphezu 3 Amafutha Okunciphisa Kunamaqabunga
Kungenzeka ukuthi wezwe ngokubaluleka kokwengeza i-omega 3 fatty acids ekudleni kwakho.
Ama-omega 3 ama-fatty acids angamafutha e-polyunsaturated, abalulekile empilweni ngoba ayaziwa ukunciphisa ukuvuvukala nezingozi zezinhliziyo zenhliziyo.
I-ounce elilodwa elikhonza i-chia (i-Salvia hispanica L) liqukethe ama-4.9 amagremu ama-omega 3 amafutha acids. Ngokulinganayo, i-flaxseed, omunye umthombo omuhle wesitshalo wama-fatty acids ama-omega, unikeza cishe ama-1.8 amagremu ama-omega 3 ama-fatty acids ku-1-ounce ekhonza.
Umthombo: USDA Okuyisilinganiso Esijwayelekile 20; I-Tufts University - Isikole Sezokwelapha
I-Fiber Ounce-for-Ounce eyengeziwe kunamabhontshisi
I-fiber e-soluble iye yabizwa ngokugcina amazinga ajwayelekile, ama-cholesterol enempilo nokusekela ukupheliswa okunempilo. I-ounce elilodwa elikhonza imbewu ye-chia iqukethe ama-10.6 amagremu we-fiber. Qhathanisa lokho ku-oatmeal, omunye umthombo omuhle we-fibre e-soluble. Ikomidi le-3/4 lezinto zokudla ezikhululekile ze-gluten mayelana namagremu angu-2.8 we-fibre ehlanganisiwe. Qhathanisa imbewu ye-chia kuma- flaxseeds , anika cishe amagremu angu-7.6 we-fiber ku-1-ounce ekhonzayo.
Ngokusobala, uma usebenzela ukwandisa inani le-fibre e-soluble ekudleni kwakho, imbewu ye-chia inikeza.
Umthombo: USDA Okuyisilinganiso Esijwayelekile 20
Umthombo ocebile weCalcium esekelwe ezitshalweni
Sizicabangela ngokuzenzekelayo ukudla kokudla uma sicabanga ngokungeza i-calcium ekudleni kwethu. Kodwa umhlaba wezitshalo ugcwele ukudla okuyimithombo ecebile ye-calcium.
I-Broccoli iyimithombo enhle ye-calcium engenakuthola kalula futhi iyavela, ngakho-ke yizimbewu ze-chia. I-ounce elilodwa elikhonza imbewu ye-chia linikeza u-177 mg we-calcium. I-stalk eyodwa kuphela yama-intshi ama-5 intshi we-broccoli ene-steamed iqukethe 56 mg we-calcium.
Umthombo: USDA Okuyisilinganiso Esijwayelekile 20
Amaprotheni amaningi-O-Ounce Kunamabhontshisi
Ungumlimi wezitshalo ? Uma kunjalo, ungase ufune imithombo emihle yamaprotheni. I-ounce elilodwa elikhonza imbewu ye-chia iqukethe 4.4 amagremu wamaprotheni. Qhathanisa lokho ku-1-ounce ekhonza izinyosi zezinso ezinikezela .01 amagremu weprotheyini. Njengoba ubona, i-ounce ngayinye imbewu ye-chia iyimithombo egxile yokudla.
Indlela Yokusebenzisa Imbewu Ye-Chia ne-Chia Flour ku-Ukupheka Okukhululekile Kwe-Gluten
- Sebenzisa imbewu ye-chia ukufaka amaqanda esikhundleni sokupheka. Uma uxutshwe ngamanzi, imbewu ye-chia, ephezulu e-fiber e-soluble, yakha i-gel enamandla. Faka isipuni 1 sembewu ye-chia ekomishini bese ufaka izipuni ezintathu zamanzi. Vumela ingxube ukuba ihlale cishe imizuzu engu-15. 1/4 indebe ye-hydrated imbewu ye-chia ilingana cishe 1 iqanda.
- Nciphisa imbewu ye-chia ku okusanhlamvu ne-yogurt.
- Sebenzisa ufulawa wezinhlamvu ze-chia ezinhlobonhlobo ezahlukene zokupheka okungenayo i-gluten njenge-1-to-1 esikhundleni sokutshala okolweni. Ngokusho kwe-Nuchia Foods, umkhiqizi we-Chia Seed Flour (umxube wezinhlamvu ze-chia ezinamafutha kanye nofulawa ocolekileyo welayisi), umkhiqizo wabo wenza njengendlela yoku-1: 1 esikhundleni sokudla kokolweni.
- Amathiphu okubhaka ngokusebenzisa ufulawa we-chia ku -baking-free-baking : Phakamisa ufulawa we-chia ngaphambi kokusebenzisa, sebenzisa amaphoyinti amancane uma ubhaka ne-chia ufulawa wezinhlamvu bese ukwandisa isikhathi sokubhaka cishe ngo-5%. Isibonelo, uma iresiphi idinga isikhathi sokubhaka amaminithi angu-60, ukwandise isikhathi cishe ngamaminithi amathathu ngemiphumela engcono.
Uma ufunda ukusebenzisa isithako esingenalutho esine-gluten njengofulawa wezinhlamvu ze-chia, ukuzama! Qaphela isikhathi sokubhaka, ubukhulu bamaphoyinti, nezinhlobo zokupheka ezisetshenzisiwe.