Ukutya okunempilo - imbewu ye-chia

Imbewu ye-Chia zimbewu encinci, emdaka, emnyama okanye emhlophe. Ziphantse zincinci njengembewu yepoppy. Bavela kwisityalo kusapho lwe-mint. Imbewu ye-Chia ihambisa izakha mzimba ezibalulekileyo kwiikhalori ezimbalwa kunye nepakeji encinci.

Ungayitya le mbewu ine-nutty ngeendlela ezininzi.

KUTHENI BAKULUNGELE WENA

Imbewu ye-Chia ityebile kwi-fiber, amafutha asempilweni, kunye nee-antioxidants ezinceda ukuthintela ukonakala kweseli.

Imbewu yeChia ingumthombo olungileyo wefayibha engenakunyibilika. Imbewu yanda kancinci kwaye yenza ijeli xa idibana namanzi. Le gel yongeza ubuninzi kwisitulo sakho, esigcina ukuhamba kwamathumbu rhoqo kwaye kunceda ukuthintela ukuqunjelwa. Ubuninzi obongeziweyo bunokukunceda uzive ugcwele kwaye ke utya kancinci.

Ipunipoon enye (i-15 milliliters, mL) yembewu ye-chia iya kukunika i-19% yefayibha oyincomayo yemihla ngemihla.

Imbewu yeChia ityebile kwii-acid ezifanelekileyo, i-omega-3 kunye ne-omega-6. Ii-acids ezinamafutha ezibalulekileyo zizinto ezinamanqatha ekufuneka umzimba wakho usebenze. Azenziwe emzimbeni, kwaye kufuneka uzifumane ekutyeni.

Ioyile ekwimbewu ye-chia iqulethe izixa eziphezulu ze-acid ebalulekileyo xa kuthelekiswa nezinye ioyile, nokuba yimbewu yeflakisi (linseed) yeoyile.

Abaphandi bajonge ukuba ngaba ukutya ngaphezulu kwee-asidi ezinamafutha ezifumaneka kwimbewu ye-chia kunokuphucula uxinzelelo lwegazi, impilo yentliziyo, iswekile yegazi, okanye ukubonelela ngezinye izibonelelo.

INDLELA ABALUNGISELELWE NGAYO

Imbewu ye-Chia ingongezwa okanye ifafazwe phantse kuyo yonke into. Akukho lungiselelo lufunekayo- ngokungafaniyo nembewu yeflakisi, imbewu ye-chia ayifuni kuba ngumhlaba ukuze ufumane inzuzo enkulu. Ukongeza imbewu ye-chia kukutya kwakho:

• Yongeza kwimvuthuluka yesonka sakho.
• Bafafaze kwiisaladi.
• Yongeza kwiziphuzo zakho, i-smoothies, i-yogurt, okanye i-oatmeal.
• Yongeza kwiisobho, iisaladi, okanye izitya zepasta.
• Yongeza kwiipancakes zakho, i-French toast, okanye umxube wokubhaka.

Unokugaya imbewu ye-chia kwi-paste kwaye ungeze unamathisele kwintlama yakho okanye enye imixube ngaphambi kokupheka okanye ukubhaka.

KUFUNEKA UKUFUMANA IIMBewu ZECHIA

Imbewu yeChia inokuthengwa nakweyiphi na ivenkile yokutya, okanye kwi-Intanethi. Iivenkile ezinkulu zokutya zinokuhamba nembewu ye-chia kwindawo yokutya yendalo okanye yendalo. Thenga nje ingxowa ye-chia seed, milled okanye epheleleyo.

Ukutya okunempilo - isilumko; Ukutya okunempilo - salvia; Amashwamshwam asempilweni - imbewu yeChia; Ukwehla kwesisindo - imbewu yeChia; Ukutya okunempilo - imbewu yeChia; Wellness - imbewu Chia

I-Academy yeZondlo kunye newebhusayithi yeDietetics. Yintoni imbewu ye-chia? www.eatright.org/resource/food/vitamin-and-supplements/nutrient-rich-foods/what-are-chia-seeds. Ukuhlaziywa ngo-Matshi 23, 2018. Ifikeleleke ngoJulayi 1, 2020.

UVannice G, uRasmussen H. Indawo ye-akhademi yesondlo kunye ne-dietetics: ukutya okunamafutha acid kubantu abadala abasempilweni. Ukutya kweJ Acad Nutrition. Ngo-2014; 114 (1): 136-153. IINKCUKACHA: 24342605 pubmed.ncbi.nlm.nih.gov/24342605/.

• Isondlo