Uyisebenzisa kanjani i-chia ukunciphisa umzimba (kunye neeresiphi)

Umxholo

• Kutheni chia uncipha
• I-oyile ye-Chia kwiifomsile
• Iiresiphi ezinechia
• 1. Ikhekhe nge chia
• 2. Ipancake nge chia
• 3. I-Chia smoothie enaninapple

I-Chia inokusetyenziswa kwinkqubo yokulahleka kwesisindo kuba iyonyusa imvakalelo yokuhlutha, iphucula ukuhamba kwamathumbu kwaye inciphise ukufunxwa kwamafutha emathunjini.

Ukufumana iziphumo ezinqwenelekayo, kuyacetyiswa ukubeka icephe enye ye-chia kwiglasi yamanzi, uyiyeke kangangemizuzu eli-15 kwaye usele malunga nemizuzu engama-20 ngaphambi kwesidlo sasemini okanye isidlo sangokuhlwa. Ukunambitha lo mxube, ungafinya isiqingatha semon uze udibanise iityhubhu zomkhenkce kulo mxube wevumba, kwaye ulisebenzise njengamanzi anencasa.

Lo mkhuba, unxulunyaniswa nesiqhelo semisebenzi yomzimba kunye nokufundiswa okunesondlo okunesondlo, kunciphisa ixesha elithathwayo ukunciphisa umzimba, ukongeza ekunciphiseni amathuba okuba uphinde utyebe.

Kutheni chia uncipha

I-Chia inokukunceda ukunciphisa umzimba ngenxa yobukho bezondlo ezilawula indlala kunye nokuzisa izibonelelo emzimbeni, ezinje:

• Imisonto: lawula ukuhamba kwamathumbu, yonyuse imvakalelo yokuhlutha kwaye unciphise ukufunxwa kwamanqatha emathunjini;
• Iiprotheni: yenza indlala ithathe ixesha elide ukubuya kwaye igcine ubunzima obucekeceke;
• Omega 3: ukunciphisa amanqanaba e-cholesterol egazini, ukunceda ngommiselo we testosterone kunye nokuphucula imeko.

Ukuze isiphumo esinciphile se-chia sisetyenziswe ngcono, kubalulekile ukusebenzisa ubuncinci i-2 yeelitha zamanzi ngosuku, kuba amanzi kunye nembewu aya kwandisa uvakalelo lokuhlutha kunye nokuphucula ukuhamba kwamathumbu, zinto ezo zibalulekile inkqubo yokuncipha.

Ukongeza ekunciphiseni ubunzima, le mbewu ikwaphucula impilo yentliziyo, ilawule isifo seswekile kwaye yomeleze amajoni omzimba. Jonga ezinye izibonelelo zempilo ezi-6 ze-chia.

I-oyile ye-Chia kwiifomsile

Ukongeza kwimbewu entsha, kunokwenzeka ukuba usebenzise ioyile ye-chia kwiicapsule ukukhawulezisa ukunciphisa umzimba kunye nokunceda ukonyusa imood. Ukwenza oku, kuya kufuneka utye i-capsule ezi-1 ukuya kwezi-2 zeoyile ngaphambi kwesidlo sasemini kunye nesidlo sangokuhlwa, njengoko isiphumo sayo sifana neso se-chia esitsha. Jonga izibonelelo zeoyile ye-chia kunye nendlela enokusetyenziswa ngayo.

Nangona kunjalo, ukusetyenziswa kwe-chia kwiifomsile kufuneka kwenziwe kuphela ngabantwana nabasetyhini abakhulelweyo okanye abancancisayo phantsi kwesikhokelo sikagqirha okanye isondlo.

Iiresiphi ezinechia

I-Chia yimbewu eguquguqukayo, enokusetyenziselwa zombini iiresiphi ezimnandi nezinencasa njengesona sithako siphambili, kodwa ukongeza ubume kwezinye iindlela zokupheka, njengoko ingaphazamisi incasa yoqobo kwaye inyusa ixabiso lesondlo lesitya.

1. Ikhekhe nge chia

Le recipe yekhekhe epheleleyo kunye ne-chia inceda ukulawula amathumbu aphephe igesi kunye nokuqunjelwa, kuba iyonyusa kwaye inyibilikise ikeyiki yelindle, elawula ukuhamba kwamathumbu.

Izithako:

• 340 g yeentsimbi zecarob;
• I-115 yeargarine;
• 1 indebe yeswekile emdaka;
• 1 indebe yomgubo wengqolowa;
• ½ indebe ye-chia;
• Amaqanda ama-4;
• I-1/4 indebe yecocoa powder;
• Iitisipuni ezi-2 ze-vanilla extract;
• Itispuni yegwele.

Imo yokulungiselela:

Ukucwilisa i-oven ukuya kwi-180 ºC. Nyibilikisa iitshipsi zecarob kwibhoyila kabini kwaye ubeke ecaleni. Kwesinye isikhongozeli, betha iswekile kunye imajarini kwaye ungeze amaqanda, i-carob kunye ne-vanilla, uvuselele kakuhle. Phakamisa umgubo wecocoa, umgubo, ichia kunye negwele. Okokugqibela, xuba ezinye izithako kwaye ubhake imizuzu engama-35 ukuya kwengama-40.

Kuyenzeka ukuba wongeze amandongomane, iiamangile okanye ezinye iziqhamo ezomisiweyo phezulu kwikhekhe, ngaphambi kokuyibeka eziko, ukongeza incasa kwaye ufumane izibonelelo zoku kutya.

2. Ipancake nge chia

Le recipe ye-pancake kunye ne-chia yindlela efanelekileyo yokulwa nokuqunjelwa ngenxa yobukho befayibha.

Izithako:

• ½ indebe yembewu ye-chia;
• 1 indebe yomgubo wengqolowa;
• 1 indebe yomgubo wengqolowa;
• Indebe yobisi oluyimpuphu;
• 1 ityuwa encinci;
• Iikomityi zamanzi ezinesiqingatha.

Imo yokulungiselela:

Beka zonke izithako kwisitya kwaye udibanise kakuhle, de kube yikrimu ehambelanayo. Ukucoca i-pan engekho-frying pan, esele ishushu, akukho mfuneko yokongeza ioyile.

3. I-Chia smoothie enaninapple

Le vithamini ingasetyenziswa njengesidlo sakusasa okanye isidlo sasemini. Kuba i-omega 3 ekhoyo kwi-chia inokunyusa imeko, eyimfuneko emini kwabo bakwinkqubo yokwehla kobunzima.

Izithako:

• Iipuniwe ezi-2 ze-chia;
• Ipinapple;
• 400 ml yamanzi omkhenkce.

Imo yokulungiselela:

Hlanganisa zonke izithako kwi-blender. Emva koko khonza usabanda.