Umlando, Ukudla, nokusetshenziswa kwezimbewu ze-Chia
Lokho okwakungumkhuba wokudlala we-toy kuye kwaba omunye wokudla okunempilo kakhulu. Imbewu ye-Chia yayisetshenziselwa ukutshala utshani obufakwe ezifuyweni zezilwane, kepha imfihlo yabo ephilile iphume. Ephakeme kuma- omega-3 fatty acids , fiber, nezinye izakhi, imbewu ye-chia ibe enye yezinto ezinhle kakhulu zokudla.
Izinhlamvu ze-Chia zivuna kusuka esitshalweni uSalvia hispanica , ilungu lomndeni wakubo onamantombazane okhula eNingizimu Melika.
Lezi zimbewu zaziwumthombo omkhulu wokudla wabantu bakuleli sifunda amakhulu eminyaka, kepha abazange babe nesikhathi sabo ekukhanyeni kwamanje kuze kube manje.
Okuqukethwe kwe-Chia okunomsoco
Imbewu ye-Chia iyingqayizivele yezinga eliphezulu kakhulu lama-omega-3 fatty acids nama-antioxidants. Izinhlamvu ze-Chia ziphakeme nakakhulu kuma-omega-3s kune-flax, okuwumthombo odumile wokudla omega-3 fatty acids. Ngokungafani ne-flaxseeds, imbewu ye-chia iqukethe amazinga aphakeme anjalo we-antioxidants angagcinwa isikhathi eside ngaphandle kokwesaba ukukhwabanisa. Enye ibhonasi ukuthi i-chia igcina i-flax iyisimo sokutholakala kwezakhi zalo ngaphandle kwembewu ekubeni ngumhlabathi noma i-milled. Izinhlamvu ze-Chia zingadliwa ngokuphelele futhi zigwetshwe kalula.
I-ounce eyodwa ekhonza imbewu ye-chia (cishe amathisipuni amabili) inikeza ama-kilojoule angu-137, ama-4 amagremu amaprotheni, ama-gramu angu-11 e-fiber yokudla, nama-9 amagremu amafutha. Imbewu ye-Chia iphezulu kakhulu ku-calcium, ekhonza eyodwa-ounce ehlinzeka cishe cishe 18% wezincomo zansuku zonke eziphakanyisiwe.
Ngaphezu kwalezi zondlo, imbewu ye-chia nayo imithombo emihle yamaminerali afana ne-magnesium, i-phosphorus, i-zinc, ne-manganese.
Imbewu ye-Chia isetshenziswa kanjani?
Imbewu ye-Chia ingafakwa ekudleni ngezindlela ezihlukahlukene. Ukusetshenziswa okuvame kakhulu ukuwafafaza ngqo ku-cereal, yogurt, ama-saladi, noma okunye ukudla .
Yidla ngale ndlela indlela imbewu ye-chia ihlinzeka ngayo i-crunch enhle kanye nesiphunga esincane se-nutty.
Izinhlamvu ze-Chia zivame ukuxutshwa eziphuzweni. Uma ihlanganiswa namanzi, i-chia ikhiqiza ukuthungwa kwe-gel futhi inikeza izakhiwo eziqina. Imbewu ye-Chia ingaxutshwa kwi-smoothies, ijusi, noma ngisho nengilazi yamanzi. I-Chia frescas iyisiphuzo esidumile esetshenziswa eMexico futhi senziwa ngokuhlanganisa i-chia, amanzi, ilamula noma i-lime juice, noshukela.
Izinhlamvu ze-Chia nazo zenezelwe emikhiqizweni eminingi yezohwebo. Ngenxa yobuningi babo obunzima kanye nokunambitheka kwe-nutty, imbewu ye-chia iyinhlanganisela evamile emigodini ye-granola kanye nosawoti. Imbewu ye-Chia ingabuye ixubaniswe ngama-pancake noma i-waffle mixes for fibre extra kanye nezakhi.
Lapho imbewu ye-chia isondliwa izinkukhu, ngokwemvelo ikhulisa inani lama-omega-3 fatty acids kumaqanda akhiqizwa yinkukhu.
Izixwayiso ze-Chia
Ngenxa yokuthi imbewu ye-chia iphezulu kakhulu e-fibre, kunconywa ukuthi ukungenisa kwansuku zonke kungalinganiselwe kuma-ounces amabili kuya kokubili. Amanani aphezulu angabangela ukucasula ukugaya ukudla.
Imbewu ye-Chia ingaxhumana nemithi ethile, kuhlanganise nemithi ye-heart, imithi ye-high blood pressure, ngisho ne-aspirin. Njalo thintana nodokotela wakho ngaphambi kokwengeza i-chia ekudleni kwakho.
Labo abanezifo ezinzima zokudla kufanele bazame izinhlamvu ze-chia ngokuqapha, ikakhulukazi labo abanezifo eziziwayo eziya kwamanye amantongomane noma imbewu.