Izibonelelo eziphambili zempilo ze-chia

Umxholo

• 1. Ukulawula isifo seswekile
• 2. Ukuphucula impilo yamathumbu
• 3. Uncedo ukunciphisa ubunzima
• 4. Ukunciphisa umngcipheko wesifo sentliziyo
• 5. Thintela ukwaluphala ngaphambi kwexesha
• 6. Misela i-cholesterol
• 7. Yomeleza amathambo
• Izibonelelo zeoyile ye-chia
• Uyitya njani i-chia
• Ulwazi olunesondlo ngembewu yeChia

I-Chia yimbewu ethathwa njengokutya okuphezulu kunye nezibonelelo ezininzi zempilo, ezibandakanya ukuphucula ukuhamba kwamathumbu, ukuphucula i-cholesterol kunye nokunciphisa ukutya, njengoko kucebile kwi-fiber kunye neevithamini.

Imbewu ye-Chia ine-omega-3, i-antioxidants, i-calcium, iiproteni, imicu, iivithamini kunye neeminerali, ezenza le mbewu ibe sisongezo sesondlo, sendalo kunye noqoqosho.

Izibonelelo eziphambili ze-chia zibandakanya:

1. Ukulawula isifo seswekile

Ngenxa yomxholo wefayibha ephezulu, i-chia iyakwazi ukuthintela ukonyuka okukhawulezileyo kwiglucose yegazi ngokulawula ubungakanani beswekile egazini, ebaluleke kakhulu kulawulo lwe-1 kunye nohlobo lweswekile 2. Ukongeza, inciphisa isalathiso sokutya se-glycemic , ngenxa yemicu, eyenza indlala ingabonakali ngokukhawuleza.

2. Ukuphucula impilo yamathumbu

Kananjalo ngenxa yomxholo wefayibha, imbewu ye-chia yonyusa ukuhamba kwamathumbu, ukunqanda ukuqunjelwa, kodwa ukuze ube nesiphumo kufuneka uyisebenzise ngokufanelekileyo imbewu ene-hydrated, kungenjalo imbewu inokuphazamisa ukusebenza kwamathumbu, ukonyusa umngcipheko we-colitis, umzekelo.

3. Uncedo ukunciphisa ubunzima

Imbewu ye-Chia iyakwazi ukufunxa isixa esikhulu samanzi kwaye, ke, yenza i-gel ethatha indawo esiswini, inciphise umnqweno wokutya.

Indlela elungileyo yokusetyenziswa kukwenza ubusuku obunye, obuquka ukushiya ezi zinto zilandelayo kwisitya seglasi: iyogathi yendalo + icephe eli-1 le-chia + 1 icephe le-oats + 1 icephe lobusi. Lo mxube kufuneka ugcinwe kwifriji busuku ngabunye kwaye unokutya kwisidlo sakusasa.

4. Ukunciphisa umngcipheko wesifo sentliziyo

I-Chia inexabiso elifanelekileyo le-omega 3 esebenza emzimbeni ngokunciphisa ukudumba, ukulawula amanqanaba e-cholesterol, ukuthintela i-atherosclerosis kunye nokukhusela umzimba kwizifo zentliziyo kunye nemithambo yengqondo, ukuphucula inkumbulo kunye nesimo.

I-Omega 3 sisondlo esibaluleke kakhulu kwimisebenzi yobuchopho, njengoko i-60% yengqondo yenziwe ngamanqatha, ngakumbi i-Omega 3. Ukunqongophala kokutya kwala mafutha kunxulunyaniswa nelahleko enkulu yememori kubantu abadala kunye namanqanaba aphezulu emvakalelo uxinzelelo kunye noxinzelelo.

5. Thintela ukwaluphala ngaphambi kwexesha

Imbewu ye-Chia ine-antioxidants elwa nee-radicals zasimahla, kuthintela ukuguga kweseli. I-Antioxidants zizinto ezinceda umzimba ukuba ulibazise okanye uthintele isenzo seeradicals simahla kwiiseli, ukuthintela ukonakala okusisigxina okunokuthi, ekuhambeni kwexesha, kukhokelele kuphuhliso lwezifo ezinje ngomhlaza, isifo sokuqaqanjelwa ngamehlo, iingxaki zentliziyo, isifo seswekile kunye ne-Alzheimer's. .

6. Misela i-cholesterol

I-Chia inexabiso elifanelekileyo le-fiber engenakunyibilika, oko kukuthi, ayinyibiliki emanzini, kwaye ke, xa isetyenzisiwe inokunceda ekupheliseni amanqatha akho ekutyeni, isuswe ngokwendalo lilindle.

7. Yomeleza amathambo

Oku kukwangumthombo olungileyo wecalcium, enceda ukomeleza amathambo, ebonakaliswa ngokukodwa kwimeko ye-osteopenia, i-osteoporosis, okanye emva kokuqhekeka, okanye indawo eyandileyo yokulala.

Izibonelelo zeoyile ye-chia

I-oyile ye-Chia inokufumaneka kwiifomsile okanye kwifom engamanzi yendalo, kwaye inezibonelelo zempilo kuba ityebile kwi-omega-3, inqatha elungileyo lomzimba elenza imisebenzi efana nokuqinisa amajoni omzimba, ukuphucula inkumbulo kunye nenkumbulo. Uxinzelelo, ukunciphisa ukudumba emzimbeni kunye nokuthintela izifo zentliziyo, ezinje ngokuhlaselwa sisifo sentliziyo.

Ukufumana ezi zibonelelo, kuya kufuneka uthathe iipilisi ezi-1 ukuya kwezi-2 zeoyile ye-chia ngemini, okanye icephe eli-1 leoyile engamanzi yendalo, enokongezwa kwiindlela zokupheka ezinesonka, iisuphu, iikeyiki kunye neesityu. Bona ngakumbi ngeoyile yembewu yeChia kwiifomsile.

Uyitya njani i-chia

I-Chia yimbewu encinci eguquguqukayo kwaye kulula ukuyisebenzisa. Eminye imizekelo yile:

• Yongeza imbewu ye-chia kwikhekhe, i-pancake okanye iresiphi yebhisikidi;
• Yongeza iimbewu kukutya osekulungele ukutyiwa okufana neyogathi, isuphu okanye isaladi;
• Yenza ubusuku, wongeze icephe elinye lembewu ye-chia kwi-250 ml yamanzi kwaye usebenzise imizuzu engama-20 ngaphambi kokutya okuphambili okanye isidlo sakusasa.

I-Chia inokufumaneka ngohlobo lweenkozo, umgubo okanye ioyile kwaye inokongezwa kwiyogathi, iisiriyeli, iijusi, iikeyiki, iisaladi kunye nezinongo. Ukufumana zonke izibonelelo ze-chia sebenzisa nje ngaphezulu kweepunipuni ezimbini ngosuku.

Ulwazi olunesondlo ngembewu yeChia

Ukwakhiwa kwesondlo kwe-100 g yembewu ye-chia: