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Mukuyesera kudula mapaundi owonjezerawo koma kulephera nawonso? Tili ndi chopangira chatsopano koma chokhala-kwa-mibadwo choti tigawane nanu chomwe chingakhale chothandiza pakuchepetsa mapaundi ndikuthandizira kuchepa thupi. Si ina ayi koma mbewu yakale kwambiri ya Aaziteki, Chia.
Mbeu za Chia ndizoyankhulidwa kwambiri m'tawuni yazaumoyo tsopano. Yodzaza ndi ma antioxidants komanso michere yambiri, mbewu za chia zimatha kuyamwa madzi ndikusungunuka mosasintha. Amapereka fiber yambiri, mapuloteni, mafuta athanzi komanso micronutrients.
Mbeu za Chia zatchulidwanso ngati chakudya chapamwamba m'zaka zaposachedwa ndipo siziyenera kunyalanyazidwa. Wachibale wa timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu tonunkhira akuti anali chakudya chambiri cha Aztec ndi ma Mayan, koma pambuyo pake adaletsedwa chifukwa chazipembedzo zawo - sichabwino ?!
Komabe, pazinthu zambiri zomwe njere zabodza zimakhala nazo, lero tiwona gawo lomwe limagwira pochepetsa mafuta am'mimba.
Mbewu za Chia Zochepetsa Kuonda
Mbeu za Chia ndi njere zazing'ono zakuda, zomwe zimapezeka ku Central ndi South America konse. Tsopano akupezeka m'malo onse ogulitsa zakudya. Akatswiri azakudya akhala akufalitsa kufunikira kophatikiza mitundu yonse ya mtedza ndi mbewu muzakudya zathu.
Ma fiber ndi ma antioxidants omwe amapezeka mwa iwo amatipindulitsa. Ubwino wathanzi la mbewu za chia ndiosatha. Mbeu izi ndizodzaza ndi mphamvu zamafuta osiyanasiyana omwe ali zofunika kuti thupi lathu ligwire ntchito moyenera.
Dr Sneha Krishnan akunena, ' Mbeu za chia ndizochokera ku Omega-3 fatty acids. Lili ndi amino acid onse 9 (osapangidwa ndi thupi) , 'zomwe zimawapangitsa kukhala gwero labwino la mafuta acid a zamasamba. Zomwe zili ndi fiber zambiri zimathandizira kuchepetsa kutupa ndikusunga dongosolo labwino kugaya zakudya. Njerezo zimakhala ndi mchere wochuluka monga calcium, phosphorus ndi magnesium ndipo zimathandiza kuchepetsa kukanika kwa insulini.
Momwe Mbewu za Chia Zimakuthandizirani Kutaya Mafuta Ammimba
- Mbeu zimayendetsa njala yanu : Mbewu za Chia muli ndi CHIKWANGWANI, chomwe chimakusungani inu kukhala otalika kwanthawi yayitali ndikuthandizira kupewa kudya mopitirira muyeso. Popeza mbewu za chia zimafufuma ndikutenga madzi omwe alowetsamo, zimapangitsa kuti mimba yanu izikhala yokhutira mukamamwa.
- Zimatenga nthawi yayitali kupukusa : Mukatha kumwa, mbewu za chia zimatenga nthawi yochuluka kugaya ndipo zimapitilira kwakanthawi m'mimba mwanu kumwa .
- Ali ndi fiber yambiri : Zakudya zomwe zili ndi michere yambiri zalumikizidwa kuonda . Mbeu za Chia nthawi zambiri zimawerengedwa kuti ndizabwino kwambiri chifukwa cha michere yambiri. Mbeu zazing'onozi zimakhala ndi zotsekemera zosungunuka, zomwe zimachepetsa chilakolako chanu ndikupewa kuphulika. Idyani nyemba zochepa tsiku lililonse kapena mungowonjezera pa mbale yanu ya saladi.
- Ali ndi mapuloteni ambiri : Mbewu za Chia ali ndi mapuloteni ambiri omwe angathandize kuchepetsa kudya komanso kudya. Komanso, njere zimathandizira pakupanga minofu ya minofu, zomwe zimakuthandizani kuti muchepetse thupi lanu m'njira zambiri. Mapuloteni amawerengedwa kuti ndi ochepetsa kwambiri ochepetsa thupi ndipo amatha kuthana ndi zikhumbo , potero amaletsa kulemera kulikonse kuti kungakhudze mimba yanu.
Momwe Mungagwiritsire Ntchito Mbewu za Chia Kuchepetsa Mafuta Ammimba
Kupatula kukhala wathanzi kwambiri, mbewu za chia ndizosavuta kuphatikizira pazakudya zanu. Kukoma kofatsa kwa mbewu kumapangitsa kukhala kosavuta kuti iwonjezere ku chilichonse kuchokera ku porridges mpaka smoothies. Kuti mupindule kwambiri ndi mbeu, perekani mbewu za chia pamwamba pa phala, yogati , ndiwo zamasamba kapena mpunga.
Malinga ndi akatswiri azakudya, tikulimbikitsidwa kugwiritsa ntchito magalamu 20 (pafupifupi supuni 1.5) ya mbewu za chia kawiri patsiku.
Nthawi yabwino kudya mbewu za chia kuti muchepetse kunenepa
Malinga ndi maphunziro , nthawi yabwino kudya mbewu ya chia kuti muchepetse thupi isanadye chakudya chanu choyamba komanso chomaliza patsikulo. Ndiye kuti, asanadye kadzutsa komanso asanadye chakudya chamadzulo. Pachifukwa ichi, kumwa zakumwa za chia ndiye koyenera kwambiri.
Chia Mbewu Chinsinsi Cha Belly Fat
1. Chakumwa cha mandimu
Zosakaniza
- Mbeu za Chia, supuni 2
- Madzi a mandimu, supuni 2
- Wokondedwa, supuni 1
Mayendedwe
- Sakanizani bwino bwino ndikuwononga m'mawa uliwonse, mukadya chakudya cham'mawa, kwa mwezi umodzi.
Momwe imagwirira ntchito
Njira iyi yochepetsera mafuta am'mimba imatha kugwira ntchito zodabwitsa m'mwezi umodzi mukamagwiritsa ntchito tsiku ndi tsiku. Pamodzi ndi mankhwalawa, muyeneranso kuchita masewera olimbitsa thupi m'mimba ndikudya tsiku lililonse. Kuphatikiza kwa mbewu za chia, mandimu ndi uchi kumathandizira kuthamanga kwamafuta m'thupi lanu - munjira yathanzi.
2. Mbeu ya chia & kusakaniza yogati
Zosakaniza
- Mbeu za Chia - supuni 2
- Yoghur yopanda mafuta - supuni 2
Mayendedwe
- Onjezani kuchuluka kwa mbewu za chia ndi yoghurt m'mbale.
- Onetsetsani bwino kuti mupange chisakanizo.
- Idyani izi, m'mawa uliwonse, mukamadya kadzutsa, kwa miyezi iwiri.
Momwe imagwirira ntchito
Njira yakhitchini yochepetsera mafuta am'mimba m'miyezi ingapo yadziwika kuti imagwira bwino ntchito ikagwiritsidwa ntchito pafupipafupi. Mbeu za Chia zimakhala ndi omega-3 fatty acids komanso ma antioxidants omwe amalimbitsa thupi lanu ndikuthandizani kuwotcha mafuta am'mimba mwachangu. Yoghur yopanda mafuta imakhala ndi mapuloteni omwe amatha kumangitsa minofu yam'mimba, ndikupangitsa kuti ikhale yosalala komanso yolimbitsa thupi.
3. Chakumwa cha mbewu ya Chia
Zosakaniza
- 1/3 chikho cha mbewu za chia
- Makapu awiri amadzi
Mayendedwe
- Lembani mbewu za chia m'madzi ndikusiya usiku wonse.
- Imwani zakumwa m'mawa, m'mimba yopanda kanthu kapena mutadya kadzutsa.
Momwe imagwirira ntchito
Smoothie iyi ndi njira yachilengedwe yochepetsera kunenepa chifukwa zinthu zomwe zimakhalamo zimakupangitsani kukhala okwanira.
4. Mbeu za Chia & kusakaniza batala wa chiponde
Zosakaniza
- 2 supuni ya tiyi ya chiponde
- Kapu ya yoghurt
- ½ kapu yamadzi
- Gel ya mbewu ya Chia - yopangidwa chifukwa chosiya mbewu za chia mu kapu yamadzi kwa mphindi 5
Mayendedwe
- Sakanizani gel osakaniza ndi mafuta a chiponde, yoghurt ndi madzi mu blender.
- Gwiritsani ntchito smoothie tsiku lililonse.
Pamapeto Pomaliza…
Kutsatira maphikidwe omwe atchulidwawa payekha sikungakuthandizeni kuti mukhale ndi mimba yolimba, chifukwa kusintha kwamachitidwe ena kuyeneranso kupangidwa. Kudya wathanzi, kupewa mafuta, shuga, nyama yofiira, ndi zina zambiri, kuchita masewera olimbitsa thupi kwa mphindi 40 tsiku lililonse, osakhala nthawi yayitali, kuchita zolimbitsa thupi m'mimba ndi zina mwazinthu zomwe ziyenera kuphatikizidwa pazomwe mumachita tsiku ndi tsiku, kuti mankhwalawa azigwira ntchito ndikuthandizani kuchepetsa mafuta m'mimba .
Komanso, kupita kwa dokotala ndikudzifufuza nokha zomwe zimayambitsa kuchuluka kwamafuta am'mimba ndikofunikira.
Dr Sneha akuti, ' Ndikulimbikitsidwa kuti mudye mbewu za chia akadaviviika kwa mphindi zosachepera zisanu musanamwe kuti mupewe ngozi. Lipoti lamilandu lomwe linaperekedwa ku American College of Gastroenterology Msonkhano Wapachaka wa Sayansi ku 2014 lidalemba mitu yonena za wodwala yemwe adadya mbewu zouma za chia kenako ndikumwa madzi. Mbeu zidakula ndikukula ndikupangitsa kutsekeka . '
Zindikirani: Ngakhale mbewu za chia ndizopatsa thanzi kwambiri, dzitamandeni ndi mndandanda wautali wazopindulitsa ndipo zitha kukhala zowonjezera zowonjezera zakudya - kumbukirani kuti kuyerekezera ndikofunikira.
Sneha KrishnanMankhwala OnseMBBS Dziwani zambiri