Ngaba ukuTya okuninzi kakhulu kweMbewu yeChia kuneZiphumo ebezingalindelekanga?

Umxholo

• Imbewu yeChia inezibonelelo ezininzi
• Ukutya iimbewu ezininzi zeChia kunokubangela imicimbi yokuGaya
• Ukutya imbewu yeChia kunokuba ngumngcipheko wokuchongwa
• Olunye uphononongo lufumanise ukuba ukungeniswa kwe-ALA kunokuba kunxulunyaniswa neCancer Prostate
• Abanye abantu banokuba noThintelo kwiMbewu yeChia
• Ukutya kakhulu imbewu yeChia kunokubangela ukuNxibelelana namanye amayeza
• Umgca osezantsi

Imbewu yeChia, ethathwe kwifayile ye- USalvia hispanica isityalo, zinesondlo kakhulu kwaye ziyonwabisa ukutya.

Zisetyenziswe kwiindlela ezahlukeneyo zokupheka, kubandakanya iipuphu, iikeyiki kunye neparfaits.

Imbewu ye-Chia inesakhono esikhethekileyo sokufunxa ulwelo kwaye ithathe ukungqinelana kwe-gelatin. Ngesi sizathu, zihlala zisetyenziswa njengearhente yokuqina kwaye zinokusetyenziswa njengendawo yokubambisa amaqanda kwezinye izinto ezibhakiweyo ().

Ukongeza kwiipropathi ze-gelling kunye ne-thickening, imbewu ye-chia yaziwa kakuhle ngoludwe olunomtsalane lwezondlo kunye nezibonelelo ezinokubakho kwezempilo.

Nangona kunjalo, ngelixa imbewu ye-chia isenokuba sisongezo sokutya esinesondlo kuninzi, ukutya nako kunokubangela iziphumo ebezingalindelekanga.

Eli nqaku livavanya iziphumo ebezingalindelekanga zokutya imbewu ye-chia eninzi.

Imbewu yeChia inezibonelelo ezininzi

Esinye sezizathu eziphambili zokuba abantu batye imbewu ye-chia kungenxa yokuba banesondlo kakhulu. Banikezela ngesixa esifanelekileyo sefayibha, iproteni, amafutha asempilweni kunye nee-micronutrients.

Ngapha koko, i-ounce enye (28 gram) yembewu ye-chia inikezela nge-42% yefayibha yakho ekucetyiswa ngayo yonke imihla, ukongeza kwiidosi ezinomdla ze-phosphorus, i-magnesium, i-calcium kunye ne-omega-3 fatty acids (2).

Imbewu ye-Chia ikwacebile kwii-antioxidants, eziyimixube ekhusela ukukhuseleka koxinzelelo lwe-oxidative kunye nokunciphisa umngcipheko wesifo esinganyangekiyo ().

Enkosi kwiprofayili yabo ebalaseleyo yezondlo, imbewu ye-chia inxulunyaniswe nezibonelelo ezininzi zempilo.

Kwisifundo esinye, ukutya okubandakanya i-nopal cactus, protein ye-soy, i-oats kunye nembewu ye-chia kwafunyanwa ukunciphisa ubunzima bomzimba, i-triglycerides yegazi kunye nokudumba ().

Ukongeza, imbewu ye-chia yenye yezona ndawo zintle zokusekwa kwezityalo ze-omega-3 fatty acids, eziye zaboniswa zinceda ukwandisa "okuhle" HDL cholesterol, ukunciphisa "okubi" LDL cholesterol, ukunciphisa i-triglycerides yegazi kunye nokunciphisa ukudumba (,).

Xa isetyenziswe ngokumodareyitha, imbewu ye-chia inokunceda impilo yakho.

Isishwankathelo: Imbewu ye-Chia ityebile kwi-fiber, protein, omega-3 fatty acids, antioxidants kunye ne micronutrients. Banokunceda ukunciphisa umzimba kwaye bancedise ukunciphisa ukudumba, i-cholesterol yegazi kunye ne-triglycerides.

Ukutya iimbewu ezininzi zeChia kunokubangela imicimbi yokuGaya

Imbewu yeChia ingumthombo olungileyo wefayibha, ebonelela ngeegram ezili-11 zefayibha kwi-ounce nganye (28-gram) ekhonza (2).

Ifayibha ibalulekile kwimpilo yakho, ukukhuthaza ukubakho rhoqo kunye nokuxhasa ibacteria elungileyo kulusu lwakho, phakathi kwezinye iindima ezibalulekileyo. Nangona kunjalo, ifayibha eninzi inokubangela imicimbi kwabanye abantu (,).

Ukutya kakhulu ifayibha kunokubangela iingxaki ezinjengeentlungu esiswini, ukuqhina, urhudo, ukuqunjelwa kunye negesi ().

Oku kunokwenzeka kwakhona xa ukutya okuphezulu kwefayibha kubhangqiwe kunye ne-hydration engonelanga, kuba amanzi abalulekile ekuncedeni ifayibha idlule kwinkqubo yokwetyisa.

Ngapha koko, abo banezilonda ezivuthayo ezinjenge-ulcerative colitis okanye isifo sikaCrohn banokufuna ukubeka esweni ukutya kwabo ifayibha kunye nokunciphisa imbewu ye-chia ngexesha lokuqhambuka.

Ezi zifo zinganyangekiyo zibangela ukudumba kunye nokuncipha kwendlela yesisu, enokuthi ikhokelele kwiimpawu ezinjengeentlungu zesisu, ukopha, urhudo kunye nokwehla kobunzima (,).

Uphononongo lubonisa ukuba ukutya ifayibha ephezulu kunokunceda ukukhusela kwizifo zamathumbu ezivuthayo kwixesha elide. Oko kwathethi, abo bajamelana ne-flare-ups kufuneka banciphise ukutya kwabo i-fiber ixesha elifutshane ukunciphisa iimpawu ().

Nangona kunjalo, kuninzi lwabantu, iimpawu ezingalunganga ezivela ekutyeni okuphezulu kwefayibha zinokuthintelwa ngokwandisa ukutya ifayibha ngokuthe chu nokusela amanzi amaninzi ukunceda ukuba udlule emzimbeni.

Isishwankathelo: Ukutya okuphezulu kwefayibha kunokunxulunyaniswa neempawu zokugaya ezingalunganga njengentlungu zesisu, igesi kunye nokudumba. Abo banezifo zamathumbu ezivuthayo banokufuna ukunciphisa ifayibha yabo ngexesha lokutsha.

Ukutya imbewu yeChia kunokuba ngumngcipheko wokuchongwa

Nangona zikhuselekile kuninzi lwabantu, imbewu ye-chia inokubangela ukwanda komngcipheko wokukrwitshwa. Ke qiniseka ukuba uzisebenzisa ngononophelo, ngakumbi ukuba unengxaki yokuginya.

Ukwanda komngcipheko kungenxa yokuba imbewu ye-chia eyomileyo iyadumba kwaye ifunqule malunga namaxesha ali-10-12 ebunzima bayo kulwelo xa ifunyenwe emanzini (13).

Ezi ndawo zinokuba luncedo xa kufikwa ekuphekeni okanye ekubhakeni, kodwa zinako ukungakhuseleki, njengoko imbewu ye-chia inokudumba ngokulula kwaye ingeniswe emqaleni.

Olunye uphononongo lwamatyala laxoxa ngendoda eneminyaka eyi-39 eyayinesiganeko esiyingozi nembewu ye-chia xa yayisitya icephe lembewu eyomileyo emva koko yasela iglasi yamanzi.

Iimbewu zandisiwe kwindawo yomqala kwaye zabangela ukuvaleka, kwaye kwafuneka atyelele igumbi likaxakeka ukuze lisuswe (14).

Soloko uqinisekisa ukuba uthambisa imbewu ye-chia ubuncinci imizuzu emi-5 ukuya kwezi-10 phambi kokuba uyitye. Abo banobunzima bokuginya banokufuna ukulumkisa ngakumbi xa besitya.

Isishwankathelo: Imbewu ye-Chia iyakwazi ukufunxa amaxesha angama-10-12 ubunzima bayo kulwelo. Ukuba azifunxwanga ngaphambi kokuba uzitye, zinokwanda kwaye zibangele ukubhloka, zonyuse umngcipheko wokukrwitshwa.

Olunye uphononongo lufumanise ukuba ukungeniswa kwe-ALA kunokuba kunxulunyaniswa neCancer Prostate

Imbewu ye-Chia iqulethe inani elifanelekileyo le-alpha-linolenic acid (ALA), uhlobo lwe-omega-3 fatty acid efumaneka ikakhulu kukutya kwezityalo (2).

I-Omega-3 fatty acids yinxalenye ebalulekileyo yokutya kwaye ibonakalisiwe ukuba ixhase uninzi lwempilo, kubandakanya nokusebenza kwengqondo kunye nempilo yentliziyo ().

I-ALA fatty acids ibaluleke kakhulu kwabo bangazityiyo iintlanzi, njengoko zinokuguqulwa zibe yi-docosahexaenoic acid (DHA) kunye ne-eicosapentaenoic acid (EPA) ngexabiso elincinci ().

Ezi ziindlela ezimbini ezisebenzayo ze omega-3 fatty acids, kwaye zinokufumaneka kwiintlanzi zaselwandle.

Nangona i-omega-3 fatty acids yaziwa njengeluncedo kwimpilo, ezinye izifundo zifumene umanyano phakathi kwe-ALA yokutya kunye nomhlaza webele.

Ngapha koko, uphononongo olukhulu lokujonga kubandakanya amadoda angama-288,268 abonise ukuba ukutya kwe-ALA kunxulunyaniswa nomngcipheko okhulayo womhlaza wesibeletho ().

Olunye uphononongo oluqwalaselweyo lubonise ukuba abo banezona ndawo zinamaqondo aphezulu egazi le-omega-3 fatty acids babenomngcipheko ophezulu wesifo somhlaza, xa kuthelekiswa nalawo anegazi eliphantsi ().

Nangona kunjalo, izifundo zoku ziyaphikisana. Olunye uphando lufumanise ukuba i-ALA fatty acids inokukhusela kumhlaza webele.

Olunye uphononongo lwezifundo ezintlanu lufumanise ukuba abantu abatya ubuncinci i-1.5 yeigram ze-ALA ngemini babenomngcipheko wokuncipha komhlaza webala, xa kuthelekiswa nabo batya ngaphantsi kwe-1.5 yeegram ngosuku ().

Kwangokunjalo, olunye uphononongo olukhulu kubantu abangama-840,242 lubonise ukuba ukutya okuphezulu kwe-ALA kunxulunyaniswa nomngcipheko omncinci womhlaza wesibeletho ().

Kubalulekile ukuba ukhumbule ukuba ezi zifundo zijonge kuphela kunxibelelwano phakathi kokungenisa i-ALA kunye nomhlaza webele. Abazange bathathele ingqalelo ezinye izinto ezinokudlala indima.

Izifundo ezongezelelekileyo ziyafuneka ukuvavanya ubudlelwane obunokwenzeka phakathi kokutya kwe-ALA kunye nomhlaza webele.

Isishwankathelo: Olunye uphononongo lufumanise ukuba ukonyuka kokutya kwe-ALA kunokunxulunyaniswa nomngcipheko owandayo womhlaza webele, ngelixa abanye befumene ukuba i-ALA inokukhusela. Uphando olongezelelweyo luyafuneka.

Abanye abantu banokuba noThintelo kwiMbewu yeChia

Abanye abantu banokufumana ukungahambelani komzimba emva kokutya imbewu ye-chia, nangona oku kungaqhelekanga.

Ukutya okwenzeka emzimbeni kunokubandakanya ukugabha, urhudo kunye nokurhawuzelela kwemilebe okanye ulwimi.

Kwiimeko ezinzima, ukutya okwexeshana kunokukhokelela kwi-anaphylaxis, imeko esongela ubomi ebangela ubunzima bokuphefumla kunye nokuxinana emqaleni nasesifubeni ().

Imbewu ye-Chia yokungezwani komzimba kunqabile kodwa ibhaliwe.

Kwimeko enye, indoda eneminyaka engama-54 yaqala ukutya imbewu ye-chia ukunceda ukunciphisa i-cholesterol yayo. Nangona kunjalo, kwiintsuku nje ezimbalwa kamva, waqala waba nesiyezi, ukuphefumla kancinci, urhashalala kunye nokudumba ().

Ukuba uzama imbewu ye-chia okokuqala kwaye ufumana naziphi na iimpawu zokutya, yeka ukusebenzisa ngokukhawuleza kwaye uqhagamshelane nogqirha wakho.

Isishwankathelo: Abanye abantu bayadibana nembewu ye-chia kwaye banokuba neempawu ezinje ngesisu, ukurhawuzelela, imihlathi kunye nokudumba emva kokutya.

Ukutya kakhulu imbewu yeChia kunokubangela ukuNxibelelana namanye amayeza

Ngelixa imbewu ye-chia ikhuselekile kubantu abaninzi, unokufuna ukumodareyitha ukutya kwakho ukuba uthatha iswekile yegazi okanye amayeza oxinzelelo lwegazi.

Kungenxa yokuba ukutya imbewu ye-chia kakhulu kunokuba nakho ukunxibelelana neziphumo zamanye amayeza.

Amayeza eswekile

Olunye uphononongo lubonakalisile ukuba imbewu ye-chia inokunciphisa amanqanaba eswekile yegazi ().

Oku kunokwenzeka ngenxa yemali ephezulu yefayibha kwimbewu ye-chia, ecothisa ukufunxwa kweswekile egazini kwaye inokunciphisa amanqanaba eswekile yegazi ().

Kwiimeko ezininzi, ukutya izixa ezilinganiselweyo zembewu ye-chia kunokunceda abantu abanesifo seswekile ukuba bagcine amanqanaba eswekile yegazi.

Nangona kunjalo, iidosi ze-insulin zenzelwe umntu kwaye zahlengahlengiswa ngononophelo ukunqanda idiphu kunye neepiki kwiswekile yegazi ().

Ukutya inani eligqithisileyo lembewu ye-chia kunokubangela ukuba amanqanaba eswekile egazini anciphe kwaye kunokufuna uhlengahlengiso kumthamo wonyango lweswekile.

Unyango lwegazi

Ukongeza ekwehliseni iswekile yegazi, imbewu ye-chia iyasebenza ekunciphiseni uxinzelelo lwegazi.

Kwisifundo esinye, ukutya imbewu ye-chia iiveki ezili-12 kunciphise uxinzelelo lwegazi, kunye neempawu zeswekile yegazi kunye nokudumba ().

Kungenxa yokuba imbewu ye-chia iphezulu kwi-omega-3 fatty acids, ebonakalisiweyo ukuba isebenza njengegazi elincinci kwaye inokunciphisa uxinzelelo lwegazi.

Isifundo kubantu abangama-90 abanexinzelelo oluphezulu lwegazi bafumanisa ukuba ukuthatha i-omega-3 fatty acid isongezo kwiiveki ezisibhozo kunciphise uxinzelelo lwegazi nge-22.2 mm Hg kunye noxinzelelo lwegazi lwe-diastolic nge-11.95 mm Hg, ngokomndilili.

Nangona kunjalo, abantu abakolu phononongo babekwi-dialysis, ke ezi ziphumo zinokungasebenzi kubemi ngokubanzi ().

Abo banexinzelelo oluphezulu banokufumana imbewu ye-chia 'ukunciphisa uxinzelelo lwegazi olunqwenelekayo. Nangona kunjalo, imbewu ye-chia inokuwuphucula umsebenzi wamayeza oxinzelelo lwegazi, anokukhokelela kwi-hypotension, okanye uxinzelelo lwegazi oluphantsi.

Isishwankathelo: Imbewu yeChia inokunciphisa iswekile yegazi kunye noxinzelelo lwegazi. Abantu kumayeza oxinzelelo lwegazi oluphezulu okanye isifo seswekile kufuneka balinganise ubungakanani besabelo sabo ukuthintela ukuhlangana.

Umgca osezantsi

Imbewu ye-Chia isondlo kakhulu, ziqhayisa uluhlu olude lwezibonelelo zempilo kwaye zinokuba sisongezo sokutya esisempilweni uninzi.

Nangona kunjalo, ukumodareyitha kubalulekile, njengoko ukutya okuninzi kakhulu kunokubangela iziphumo ebezingalindelekanga.

Ukuthintela oku, qala nge-ounce e-1 (28 gram) yonke imihla kwaye uvavanye unyamezelo lwakho ngaphambi kokunyusa kancinci ukutya kwakho.

Kwakhona hlala unamanzi njengoko usandisa ukutya kwakho ifibre, kwaye cwina imbewu ye-chia kangangemizuzu emi-5 ukuya kwezi-10 ngaphambi kokuba uyitye.

Ukuba uzitya ngokumodareyitha, imbewu ye-chia inokuba sisongezo esihle kakhulu ekutyeni okusempilweni nokulinganayo.

Nangona kunjalo, ukuba ufumana naziphi na iimpawu ezimbi emva kokuba utye imbewu ye-chia, yeka ukuzitya kwaye unxibelelane noochwephesha kwezempilo.