IziBonelelo zezeMpilo eziQinisekisiweyo zeMbewu yeChia

Umxholo

• 1. Imbewu yeChia ihambisa isixa esikhulu seZondlo ezineeKhalori ezimbalwa
• 2. Imbewu yeChia ilayishwe ngeAntioxidants
• 3. Phantse zonke iiCarbs ezikulo ziFayibha
• 4. Imbewu yeChia iphezulu kwiProteni esemgangathweni
• 5. Umxholo weFayibha ePhakamileyo kunye neProteni kwiCea Seeds unokukunceda ukunciphisa umzimba
• 6. Imbewu yeChia iphezulu kwiOmega-3 Fatty Acids
• 7. Imbewu yeChia ingathoba umngcipheko weSifo sentliziyo
• 8. Ziphakamile kwizondlo ezininzi zamathambo ezibalulekileyo
• 9. Imbewu yeChia inokunciphisa amanqanaba eswekile yegazi
• 10. Banokunciphisa ukudumba okungapheliyo
• 11. Imbewu yeChia Kulula ukuyidibanisa nokutya kwakho
• Umgca osezantsi
• Uvavanywe kakuhle: Iioyile zaseMoringa kunye neeCastor

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Imbewu yeChia ziphakathi kokutya okusempilweni emhlabeni.

Zilayishwe ngezakha mzimba ezinokuba nezibonelelo ezibalulekileyo kumzimba wakho kunye nengqondo.

Nazi izibonelelo zezempilo ezili-11 zembewu ye-chia, exhaswa yisayensi.

1. Imbewu yeChia ihambisa isixa esikhulu seZondlo ezineeKhalori ezimbalwa

Imbewu yeChia ziimbewu ezincinci ezimnyama ezivela kwisityalo USalvia hispanica, ehambelana neminti.

Imbewu yeChia yayikukutya okubalulekileyo kuma-Aztec kunye namaMeya emva kwemini.

Bazixabisile ngokwazi kwabo ukubonelela ngamandla azinzileyo. Ngapha koko, u "chia" ligama lakudala lesiMayan elithetha "ukomelela."

Ngaphandle kwembali yabo yakudala njengokutya okutyayo, imbewu ye-chia yaziwa njengeyona mihla yokutya okuphezulu kutshanje.

Kule minyaka imbalwa idlulileyo, baye badubula ngokuthandwa kwaye ngoku batyiwa ngabantu abazi ngempilo kwihlabathi liphela.

Musa ukukhohliswa bubungakanani - ezi mbewu zincinci zipakisha inqindi elinamandla lesondlo.

I-ounce enye (28 gram) yokukhonza imbewu ye-chia iqulethe (1):

• Ifayibha: Iigrama ezili-11.
• Iprotheni: 4 iigrem.
• Amafutha: Iigram ezili-9 (ezi-5 zazo ziyi-omega-3s).
• Ikhalsiyam: I-18% ye-RDI.
• Imanganizi: I-30% ye-RDI.
• Magnesium: I-30% ye-RDI.
• Iphosphorus: Iipesenti ezingama-27 ze-RDI.
• Zinexabiso elifanelekileyo le-zinc, i-vitamin B3 (niacin), i-potassium, i-vitamin B1 (i-thiamine) kunye ne-vitamin B2.

Oku kunomdla ngokukodwa xa ucinga ukuba le yinto enye, ilingana neegram ezingama-28 okanye malunga neepuni ezimbini. Eli xabiso lincinci libonelela ngeekhalori ezili-137 kunye ne-gram enye ye-carbohydrate ecekethekileyo.

Into enomdla kukuba, ukuba uthabathe ifayibha- uninzi lwayo olungagqibi njengeekhalori ezinokusebenziseka zomzimba wakho - imbewu ye-chia ine-khalori ezili-101 ngeoyunce (28 gram).

Oku kubenza babe ngomnye wemithombo yehlabathi efanelekileyo yezakha mzimba ezibalulekileyo, ikhalori zekhalori.

Ukwenza izinto phezulu, imbewu ye-chia kukutya okuziinkozo okupheleleyo, okuhlala kukhula ngokwasemzimbeni. Ngapha koko, azikho i-GMO kwaye ngokwendalo azinayo i-gluten.

Isishwankathelo Ngaphandle kobukhulu bayo obuncinci, imbewu ye-chia yenye yezokutya okunesondlo emhlabeni. Zilayishwe ngefayibha, iiprotein, i-omega-3 fatty acids kunye nee-micronutrients ezahlukeneyo.

2. Imbewu yeChia ilayishwe ngeAntioxidants

Enye indawo apho imbewu ye-chia ikhanya ngumxholo ophezulu we-antioxidant (, 3).

Ezi antioxidants zikhusela amafutha abuthathaka kwimbewu ekuhambeni kwe-rancid (4).

Nangona izibonelelo zokuncedisa i-antioxidant zixutyushwa, abaphandi bayavuma ukuba ukufumana i-antioxidants ekudleni kunokuba nemiphumo emihle yempilo ().

Okona kubaluleke kakhulu, ii-antioxidants zilwa nemveliso yeeradicals zasimahla, ezinokonakalisa iimolekyuli zeeseli kunye negalelo ekugugeni nakwizifo ezinje ngomhlaza (,).

Isishwankathelo Imbewu ye-Chia iphezulu kwii-antioxidants ezinceda ukukhusela amafutha athambileyo kwimbewu. Banazo izibonelelo ezahlukeneyo zempilo.

3. Phantse zonke iiCarbs ezikulo ziFayibha

I-ounce enye (i-28 grams) yembewu ye-chia ine-12 gram yee-carbs. Nangona kunjalo, i-11 yezo gram ifayibha, ethi umzimba wakho ungagayeki.

Ifayibha ayinyusi iswekile yegazi kwaye ayifuni ukuba ilahlwe i-insulin. Nangona iyeyosapho lwe-carbohydrate, iziphumo zayo zempilo zihluke kakhulu kwezo ze-carbs ezinje ngesitatshi neswekile.

Umxholo wecarb ecekeceke yigram enye nge-ounce (28 gram), ephantsi kakhulu. Oku kwenza i-chia ibe kukutya okune-carb esezantsi.

Ngenxa yomxholo wefayibha ephezulu enyibilikayo, imbewu ye-chia inokufunxa ukuya kuthi ga kuma-10-12 amaxesha ubunzima bayo emanzini, iba njengejeli kunye nokwanda esiswini sakho (8).

Ngokwethiyori, oku kuya kukonyusa ukugcwala, ukutyiwa kancinci kokutya kwaye kukuncede utye iikhalori ezimbalwa.

I-Fibre ikondla neebacteria ezinobuhlobo emathunjini akho, oko kubalulekile-ukugcina amathumbu akho esondla kakuhle kubaluleke kakhulu kwimpilo ().

Imbewu ye-Chia yi-40% yefayibha ngokobunzima, ibenza ukuba ibe yenye yezona mithombo zilungileyo zefayibha emhlabeni.

Isishwankathelo Phantse zonke ii-carbohydrate kwimbewu ye-chia zi-fiber. Oku kubanika amandla okufunxa amaxesha angama-10-12 kubunzima babo emanzini. Ifayibha ikwanemiphumo eyahlukeneyo eyahlukileyo kwezempilo.

4. Imbewu yeChia iphezulu kwiProteni esemgangathweni

Imbewu yeChia iqulethe isixa esifanelekileyo seprotein.

Ngobunzima, zimalunga ne-14% yeeproteni, ephezulu kakhulu xa ithelekiswa nezityalo ezininzi.

Banokulingana okufanelekileyo kwee-amino acid, ke umzimba wakho kufuneka ukwazi ukusebenzisa umxholo weprotein (,).

Iiproteni zinezibonelelo ezahlukeneyo zempilo kwaye zezona zilahlekileyo kubunzima bokunciphisa ukutya okunesondlo.

Ukutya okuphezulu kweeprotein kunciphisa ukutya kwaye kubonisiwe ukunciphisa iingcinga ezingafunekiyo malunga nokutya nge-60% kunye nomnqweno wexesha lokutya ebusuku nge-50% (,).

Imbewu ye-Chia ngokwenene iyimithombo yeprotheni efanelekileyo-ngakumbi kubantu abatya imveliso yezilwanyana encinci okanye abangayityiyo.

Isishwankathelo Imbewu yeChia iphezulu kwiprotein esemgangathweni, iphezulu kakhulu kuninzi lokutya kwezityalo. Iiprotheyini lolona hlobo lokulahleka kwesisindo olunobuhlobo kwaye lunokunciphisa kakhulu ukuthanda ukutya kunye neminqweno.

5. Umxholo weFayibha ePhakamileyo kunye neProteni kwiCea Seeds unokukunceda ukunciphisa umzimba

Iingcali ezininzi zempilo zikholelwa ekubeni imbewu ye-chia inokunceda ukunciphisa umzimba.

Ifayibha yayo enyibilikayo ithatha isixa esikhulu samanzi kwaye iyanda esiswini sakho, ekufuneka inyuse ukugcwala kwaye icothise ukufunxwa kokutya (14).

Izifundo ezininzi ziye zavavanya i-fiber glucomannan enyibilikayo, esebenza ngendlela efanayo, ibonisa ukuba inokukhokelela ekulahlekeni kobunzima (,).

Iprotein ekwimbewu ye-chia inokunceda ukunciphisa ukutya kunye nokutya.

Ngapha koko, olunye uphononongo lufumanise ukuba ukutya imbewu ye-chia kwisidlo sakusasa kwandise ukutyeba kunye nokunciphisa ukutya okwexeshana ().

Nangona kunjalo, izifundo ezivavanya ukusebenza kweembewu ze-chia ukunciphisa umzimba zibonelele ngeziphumo ezidanisayo.

Kwisifundo kubantu abangama-90 abagqithisileyo, iigram ezingama-50 zembewu ye-chia ngosuku kangangeeveki ezili-12 bezingenampembelelo kubunzima bomzimba okanye kumakishi wezempilo (18).

Kwesinye isifundo seeveki ezili-10 kwabasetyhini abangama-62, imbewu ye-chia ayinampembelelo kubunzima bomzimba kodwa inyuse inani lamafutha omega-3 egazini ().

Ngokuchasene noko, isifundo seenyanga ezi-6 kubantu abatyebe kakhulu abanesifo seswekile esi-2 kwisidlo esincitshisiweyo sekhalori bafumanisa ukuba ukutya imbewu ye-chia mihla le kubangele ukunciphisa umzimba kakhulu kune-placebo ().

Nangona ukongeza imbewu ye-chia kwindlela otya ngayo akunakulindeleka ukuba ibangele ukwehla kobunzima bayo, iingcali ezininzi zikholelwa ekubeni zinokuba longezo oluluncedo ekutyeni okunciphisa umzimba.

Ukutya ukunciphisa umzimba kukutya okungaphezulu kokutya okukodwa. Ukutya konke kubalwa, kunye nezinye iindlela zokuziphatha ezinje ngokulala nokuzilolonga.

Xa zidityaniswe nokutya okwenene okusekwe kukutya kunye nendlela yokuphila esempilweni, imbewu ye-chia ngokuqinisekileyo inokunceda ukukhuthaza ukunciphisa umzimba.

Isishwankathelo Imbewu ye-Chia iphezulu kwiprotheyini kunye nefayibha, zombini ezo zibonisiwe ukunceda ukunciphisa umzimba. Nangona kunjalo, izifundo kwimbewu ye-chia zibonelele ngeziphumo ezixubeneyo.

6. Imbewu yeChia iphezulu kwiOmega-3 Fatty Acids

Njengeflakisi, imbewu ye-chia iphezulu kakhulu kwi-omega-3 fatty acids.

Ngapha koko, imbewu ye-chia iqulethe ii-omega-3s ngaphezulu kune-salmon, igram yegram.

Nangona kunjalo, kubalulekile ukugcina engqondweni ukuba ii-omega-3s kuzo ubukhulu becala yi-ALA (alpha-linolenic acid), engenantsingiselo njengoko unokucinga.

I-ALA kufuneka iguqulwe ibe ziifom ezisebenzayo ze-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA) ngaphambi kokuba umzimba wakho uyisebenzise.

Ngelishwa, abantu abanakulunga ekuguquleni i-ALA kwezi ndlela zisebenzayo.

Ke ngoko, omega-3s yokutyala ithambekele ekubeni phantsi kakhulu kwimithombo yezilwanyana njengeoyile yentlanzi ().

Izifundo zibonise ukuba imbewu ye-chia-ngakumbi ukuba iyasilwa-inokunyusa amanqanaba egazi e-ALA kunye ne-EPA kodwa hayi i-DHA (,).

Oku kunokuba yingxaki.

Ngenxa yokuba benganikezeli nayiphi na i-DHA, eyona nto ibaluleke kakhulu ngamafutha e-omega-3, uninzi lweengcali zijonga imbewu ye-chia njengomthombo ophantsi we-omega-3.

Ukufumana i-DHA umzimba kunye nengqondo yakho ifuna, nokuba ungatya iintlanzi ezinamanqatha rhoqo okanye uthathe ioyile yeentlanzi okanye - ukuba uyivenji okanye imifuno - isongezelelo seDHA sesityalo.

Isishwankathelo Imbewu ye-Chia iphezulu kakhulu kwi-omega-3 fatty acid ALA. Nangona kunjalo, abantu abalunganga ukuguqula le nto ibe yi-DHA, eyona omega-3 ibalulekileyo ye-acid.

7. Imbewu yeChia ingathoba umngcipheko weSifo sentliziyo

Ngenxa yokuba imbewu ye-chia iphezulu kwifayibha, iiprotein kunye ne-omega-3s, inokunciphisa umngcipheko wesifo sentliziyo.

Izibonelelo zabo ziye zavavanywa kwizifundo ezininzi, kodwa iziphumo bezingachananga.

Izifundo zempuku zibonise ukuba imbewu ye-chia inokuhlisa umngcipheko othile, kubandakanya i-triglycerides, ukudumba, ukumelana ne-insulin kunye namafutha esisu. Banokuphakamisa "i-HDL cholesterol (,) elungileyo.

Nangona kunjalo, isifundo esinye sabantu asifumananga naluphi na uphuculo kumngcipheko ().

Izifundo ezimbalwa zibonisa ukuba imbewu ye-chia iyalunciphisa kakhulu uxinzelelo lwegazi kubantu abane-hypertension, nto leyo enobungozi obunamandla besifo sentliziyo (,).

Ngokubanzi, kunokwenzeka ukuba imbewu ye-chia inokuxhamla kwimpilo yentliziyo, kodwa ngekhe ibenempembelelo enkulu ngaphandle kokuba ihamba kunye nolunye uhlobo lokuphila kunye notshintsho kwindlela otya ngayo.

Isishwankathelo Izifundo kwiziphumo zembewu ye-chia kwizifo ezinesifo sentliziyo azinakulinganiswa. Olunye uphononongo lubonisa izibonelelo, ezinye azenzi njalo.

8. Ziphakamile kwizondlo ezininzi zamathambo ezibalulekileyo

Imbewu ye-Chia iphezulu kwizondlo ezininzi ezibalulekileyo kwimpilo yethambo.

Oku kubandakanya i-calcium, i-phosphorus, i-magnesium kunye neprotheni.

Umxholo wekhalsiyam unomdla ngokukodwa-iipesenti ezingama-18 ze-RDI kwi-ounce enye (28 grams).

Igram yegram, oku kuphezulu kunezona mveliso ezininzi zobisi. Ngenxa yoko, imbewu ye-chia inokuqwalaselwa njengomthombo ogqwesileyo we-calcium kubantu abangadli ubisi.

Nangona kunjalo, imbewu ye-chia ikwanayo ne-phytic acid, ecutha ukufunxwa kwe-calcium ukuya kuthi ga kwinqanaba elithile.

Isishwankathelo Imbewu ye-Chia iphezulu kwi-calcium, i-magnesium, i-phosphorus kunye neprotheni. Zonke ezi zondlo zibalulekile kwimpilo yethambo.

9. Imbewu yeChia inokunciphisa amanqanaba eswekile yegazi

Ukuzila ukutya okuphezulu kumanqanaba eswekile yegazi luphawu oluqhelekileyo lonyango olungasetyenziswanga lweswekile 2.

Ukutya okuphezulu okungaguqukiyo kwinqanaba leswekile yegazi kunxulunyaniswa nomngcipheko okonyukayo wezifo ezingapheliyo, kubandakanya isifo sentliziyo ().

Kodwa iipikisi zethutyana kumanqanaba eswekile yegazi emva kokutya kunokuba nemiphumo emibi yezempilo xa ziphezulu kakhulu rhoqo ().

Izifundo zezilwanyana zifumanise ukuba imbewu ye-chia inokuphucula ubuntununtunu be-insulin kunye nolawulo lweswekile esegazini, ukuzinzisa amanqanaba eswekile yegazi emva kokutya (,,).

Izifundo ezimbalwa zabantu ziyayixhasa le nto ngokubonisa ukuba ukutya isonka esiqukethe imbewu ye-chia kunciphisa ukunyuka emva kwesidlo kwiswekile yegazi xa kuthelekiswa nesonka esingafaki nayiphi na i-chia (,).

Isishwankathelo Uphononongo lubonisa ukuba imbewu ye-chia inganciphisa ukunyuka kweswekile yegazi emva kwesidlo esine-carb ephezulu, ekunokwenzeka ukuba izuze abantu abanesifo seswekile sesi-2.

10. Banokunciphisa ukudumba okungapheliyo

Ukuvuvukala yimpendulo eqhelekileyo yomzimba wakho kusulelo okanye ukwenzakala. Isikhumba esibomvu nokudumba ngumzekelo oqhelekileyo.

Nangona ukudumba kunceda umzimba wakho uphilise kwaye ulwe neentsholongwane, intsholongwane kunye nezinye izinto ezosulelayo, ngamanye amaxesha kunokubangela ingozi.

Oku kusebenza ikakhulu kukudumba okungapheliyo, okunxulunyaniswa nomngcipheko okhulayo wesifo sentliziyo kunye nomhlaza.

Ukudumba okungapheliyo kuhlala kungenazo iimpawu ezibonakalayo, kodwa kunokuvavanywa ngokulinganisa amanqaku okumakisha egazini lakho.

Iindlela ezahlukeneyo zokuphila ngendlela engenampilo zonyusa umngcipheko wokudumba okungapheliyo, kubandakanya ukutshaya, ukungazilolongi okanye ukungatyi ngendlela efanelekileyo.

Kwelinye icala, ukutya okuthile okusempilweni kunokuwanciphisa amanqanaba egazi amakishayo arhabaxa.

Isifundo seenyanga ezi-3 kubantu abangama-20 abanesifo seswekile sabonisa ukuba ukutya i-37 gram yembewu ye-chia mihla le kunciphise ukumakisha okokuvuvukala hs-CRP ngama-40%. Ngokwahlukileyo, abo bafumana ingqolowa yengqolowa abafumani sibonelelo sibalulekileyo ().

Olunye uphononongo kwimbewu ye-chia lusilele ukufumana naziphi na iimpembelelo ezibonakalayo kwiimpawu zokukrala ().

Isishwankathelo Ubungqina obunomda bucebisa ukuba ukutya imbewu ye-chia kunokunciphisa umakishi okruthayo owaziwa njenge-hs-CRP. Nangona kunjalo, izibonelelo zempilo aziqinisekanga kwaye kufuneka izifundo ezingaphezulu.

11. Imbewu yeChia Kulula ukuyidibanisa nokutya kwakho

Imbewu ye-Chia kulula kakhulu ukuyifaka kwisidlo sakho.

Iimbewu ngokwazo ziyangcamla kunokuba zibhuxe, ke unokuzongeza kwinto entle kakhulu.

Kananjalo akufuneki ukuba zibanjiswe njengembewu yeflakisi, nto leyo eyenza ukuba kube lula ukuzilungiselela.

Zingatyiwa ziluhlaza, zifakwe kwijusi, zongezwa kwisidudu, ipudini, ismoothies okanye ukongezwa kwizinto ezibhakiweyo.

Ungazifefa ngaphezulu kwesiriyeli, iyogathi, imifuno okanye izitya zerayisi.

Ngenxa yokukwazi ukufunxa amanzi kunye namanqatha, zinokusetyenziselwa ukujija iisosi kunye nokufaka amaqanda endaweni yokupheka.

Banokudityaniswa namanzi kwaye bajike babe yijeli.

Ukongeza imbewu ye-chia kwiiresiphi kuya kukhulisa kakhulu ixabiso lesondlo.

Ukuba ufuna ukuthenga imbewu ye-chia, kukho ukhetho oluhle kwiAmazon kunye namawakawaka ophononongo lwabathengi.

Zikwabonakala ngathi ziyanyamezeleka, kodwa ukuba awukuqhelanga ukutya ifayibha eninzi, emva koko kunokwenzeka ukuba ube neziphumo ebezingalunganga zokugaya ukutya ukuba utya kakhulu ngexesha.

Ingcebiso eqhelekileyo yedosi yi-20 gram (malunga ne-1.5 yeepuniji) zembewu ye-chia, kabini ngemini.

Isishwankathelo Imbewu ye-Chia kulula ukuyilungisa kwaye ihlala yongezwa kwipapa okanye kwi-smoothies.

Umgca osezantsi

Imbewu ye-Chia ayizityebi kuphela kwizondlo, i-omega-3 fat, antioxidants kunye nefiber kodwa kulula nokuzilungiselela. Abantu bahlala bongeza kwi-porridge okanye kwi-smoothies.

Izifundo zicebisa ukuba banezibonelelo ezahlukeneyo zempilo, ukusukela ekunciphiseni ubunzima ekunciphiseni ukudumba.

Ukuba awuyityi imbewu ye-chia, kuya kufuneka uqikelele ukongeza kwisondlo sakho. Ziphakathi kweefoods ezimbalwa ezifanelwe sisihloko.

Uvavanywe kakuhle: Iioyile zaseMoringa kunye neeCastor