Wachibadwidwe ku Mexico ndi Guatemala, mbewu za chia zinali chakudya chambiri cha Aaziteki akale ndi Amaya. Masiku ano, amaonedwa kuti ndi chakudya chapamwamba chifukwa cha ubwino wawo wathanzi. Koma kodi mungatani kuti mukhale ndi thanzi labwino? Ngakhale kubetcherana kwanu kosavuta ndikusakaniza mbewu za chia m'madzi (supuni imodzi pagalasi iyenera kuchita), njere zazing'onozi zimakhala zosunthika. Nazi zonse zomwe muyenera kudziwa za mbewu za chia, kuphatikiza momwe mungasangalalire nazo pamoyo wanu watsiku ndi tsiku.
ZOKHUDZANA : Zakudya 20 Zathanzi Zapakati pa Usiku Zodyera Madzulo
OatmealStories / zithunzi za GettyZambiri Zazakudya za Mbeu za Chia
Pa ounce imodzi yotumikira, mbewu za chia zimakhala ndi:Zopatsa mphamvu: 138
CHIKWANGWANI: 11 magalamu
Mapuloteni: 4 magalamu
Mafuta: 9 magalamu (5 mwa iwo ndi omega-3s)
Calcium: 18% ya RDI
4 Ubwino Wazaumoyo wa Mbeu za Chia
1. Zadzaza ndi Zakudya (Koma Osati Ma calories)
Mbeu za Chia zimatengedwa ngati chakudya chapamwamba pazifukwa zomveka. Choyamba, tiyeni tiyankhule za fiber. Pa tchati chochokera ku a 2005 kuphunzira kuchokera ku yunivesite ya Minnesota , CHIKWANGWANI chimabweretsa kukhuta kwambiri, kuchepa kwa insulin komanso mafuta amfupi afupiafupi. Kwenikweni, zonsezi zikutanthauza kulemera kwa thupi. Ulusi wawonetsedwanso kuti umachepetsa chiopsezo cha khansa ya m'mawere mwa kuchepetsa mlingo wa estrogen m’magazi ndi kulimbikitsa ukalamba wabwino . Zinthu zofunika kwambiri. Pankhani ya kashiamu, katswiri wodziwa za zakudya Samantha Cassetty amatiuza kuti mbewu za chia ndi gwero lalikulu la kashiamu kwa iwo omwe samadya kapena kumwa mkaka, popeza masupuni angapo amapereka pafupifupi 14 peresenti ya chandamale cha tsiku ndi tsiku cha amayi. Zonsezi ndi ma calories 138 okha pa ounce imodzi.
2. Iwo ndi Kafeini-Free Gwero la Mphamvu
Kukhala wopanda madzi m'thupi kumatha kukutopetsani. Onjezani supuni ya tiyi ya njere za chia mu botolo lanu lamadzi, dikirani mphindi zisanu kuti njere zilowerere m'madzi, kenaka tsitsani zonse. Mbewuzo zidzakupatsani mphamvu zokhazikika chifukwa zimakhala ndi chiŵerengero choyenera cha mapuloteni, mafuta ndi fiber, zomwe zikutanthauza kuti sizidzayambitsa nsonga ndi zigwa za shuga wa magazi.
3. Ndiwokwera mu Antioxidants
Malinga ndi kafukufuku mu The Annals of General Psychiatry , nkhawa ikhoza kukhala ndi ulalo wa kuchepa kwa ma antioxidants, chifukwa ma antioxidants amachepetsa kutupa ndi kupsinjika kwa okosijeni, zomwe zimawononga ubongo. (Amayi okalamba amakhala pachiwopsezo chachikulu cha kupsinjika kwa okosijeni chifukwa cha kuchepa kwa estrogen.) Kuphatikiza pa kuchepetsa nkhawa, ma antioxidants amapindulitsanso khungu, amathandizira chitetezo chamthupi kugwira ntchito ndipo amatha kuletsa matenda ena.
4. Angachepetse Chiwopsezo Chanu cha Matenda a Mtima
Popeza mbewu za chia zili ndi fiber, mapuloteni ndi omega-3s, zimatha kuchepetsa chiopsezo cha matenda a mtima. Ngakhale maphunziro ochulukirapo a anthu akufunika, kafukufuku wa makoswe awonetsa kuti nthanga za chia zimatha kuchepetsa ziwopsezo za matenda amtima.
5 Maphikidwe a Mbewu za Chia Oyenera Kuyesera
Aliyense akuyika mbewu za chia m'madzi chifukwa ndizosavuta, koma ngati mukuyang'ana china chake chokulirapo komanso chokoma - yesani imodzi mwa maphikidwe okoma kwambiri.
1. Matcha Chia Seed Pudding
Zakudya zabwino kwambiri ndizokwenikweni basi chokoleti chip makekezomwe zingakukhutitseni pakati pa chakudya ndikukhala ndi kakomedwe kakang'ono chabe ka kukoma. Pudding yambewu ya matcha chia imachita zomwezo. Pangani m'mawa musanatuluke ndikuyiyika mufiriji mpaka munchies ilowe.Pezani Chinsinsi
MARIA SIRIANO/THE PROBIOTIC KITCHEN2. Sourdough ndi Whipped Cottage Cheese ndi Chia Jam
Koposa zonse, kupanikizana kwa chia ndi kukwapulidwa kanyumba tchizi kumatha kupangidwa pasadakhale. Amasunga mufiriji kwa masiku asanu, kotero mutha kudya kadzutsa mumphindi zochepa.Pezani Chinsinsi
LOS_ANGELA / GETTY IMAGES3. 3-Zosakaniza za Chia Pudding
Kumverera pang'ono…kuthandizidwa? Tricia Williams, katswiri wa zakudya zophikira komanso woyambitsa Food Matters NYC, ali ndi yankho lanzeru: kukwapula gulu la zinthu zitatu zosavuta za chia pudding usiku watha. Ili ndi ma gramu 7 a fiber pa kutumikira (zophikazo zimapanga zinayi), kotero zingakuthandizeni kuti muzimva nthawi zonse panthawi ya nkhomaliro.Pezani Chinsinsi
wakudya amondi4. Mafuta a Almond Chia Pudding
Mbeu za Chia zimapatsa mbale iliyonse mlingo wathanzi wa fiber, omega-3 fatty acids ndi mapuloteni, zomwe zikutanthauza kuti ndizowonjezera pazakudya zam'mawa. Izi makamaka zimayika mbewu za chia kutsogolo ndi pakati, kuziphatikiza ndi batala wa amondi, mkaka wa amondi (kapena mkaka wa nondairy womwe mungasankhe) ndi madzi a mapulo kuti muwonjezere kukoma. Chotsatira chake ndi pudding yokoma yoyenera chakudya chanu chofunikira kwambiri chatsiku ndi tsiku. Malangizo ovomereza: Sungunulani batala wa amondi musanawonjezere kusakaniza; izi zimathandiza kugawira mofanana.
ERIN MCDOWELL5. Green Smoothie ndi Avocado ndi Apple
Kusakaniza kwathu komwe timakonda kumaphatikiza apulo, avocado, sipinachi ndi nthochi ndi madzi pang'ono a kokonati ndi uchi. Chotsatira chake ndi chakumwa chosatsekemera kwambiri chomwe chili choyenera kudya chakudya cham'mawa kapena chamadzulo. Mukamaliza, yesani njira yosavuta iyi kuti muyeretse blender yanu.Pezani Chinsinsi
Zithunzi za Arx0nt/getty8 Magwero Ena Akuluakulu a Fiber
1. Oats (4 magalamu pa kutumikira)Imodzi mwa njira zosavuta zowonetsetsa kuti mukudya zakudya zokwanira ndikuyamba msanga. Ndipo palibe njira yabwinoko (kapena yokoma) yochitira zimenezo kuposa kukhala ndi oats pa kadzutsa. Oats ali ndi fiber yambiri ndipo amathandizira shuga m'magazi komanso kugaya chakudya. Mutha kuwakonzekeretsanso, ngati, miliyoni njira zosiyanasiyana. (Chabwino, tikukokomeza, koma zosankha za toppings zilibe malire.)
2. mphodza (15.6 magalamu pa kutumikira)
Mitundu ya nyemba zazing'onozi ndizopatsa thanzi. Kuphatikiza pa kukhala gwero labwino kwambiri, lopanda mafuta ochepa kwambiri la mapuloteni ndi mavitamini a B, amanyamula 15.6 magalamu a fiber potumikira. Kuonjezera apo, iwo ndi osinthasintha, chifukwa amatengera kwambiri zokometsera zomwe amaziphatikiza nazo.
3. Nyemba Zakuda (15 magalamu pa kutumikira)
Mukuwona zomwe zikuchitika? Mwachiwonekere, tonsefe tiyenera kudya nyemba zambiri. Monga mphodza, nyemba zakuda zimakhala ndi mapuloteni ambiri komanso fiber komanso mafuta ochepa. Amakhalanso odzaza ndi mavitamini ndi mchere monga folate ndi iron. O, ndipo ndizotsika mtengo kwambiri ndipo zimakhala pashelufu yanu, monga, kwanthawizonse. Lachiwiri la Taco silinamveke bwino kwambiri.
4. Artichokes wophika (10.3 magalamu pa kutumikira)
Muzochitika zathu, artichokes (omwe ali mitundu yosiyanasiyana ya nthula) ndi chakudya chopatsa thanzi. Koma ngati muli m'bwalo, yembekezerani kulipidwa mu mawonekedwe a fiber ndi matani a antioxidants, omwe, malinga ndi phunziro la Chipolishi , amatha kuchepetsa zizindikiro za ukalamba.
5. Nandolo Wobiriwira (8.8 magalamu pa kutumikira)
Ndiye pali chifukwa chake makolo athu nthawi zonse ankatikakamiza nandolo ngati ana. Ngakhale kuti anyamatawa ali ndi shuga pang'ono, amakhalanso ndi fiber ndi phytonutrients, omwe amadzitamandira antioxidant ndi anti-inflammatory properties. Zikomo, Amayi.
6. Raspberries (8 magalamu pa kutumikira)
Fiber ndi chiyambi chabe. Kumene raspberries kwenikweni kuwala? Iwo ali ndi mitundu yosiyanasiyana ya zabwino kwa inu antioxidant ndi anti-yotupa phytonutrients. Palinso a kuchuluka kwa kafukufuku za momwe zipatso zotsekemera izi zingathandizire kuthana ndi kunenepa kwambiri komanso matenda amtundu wa 2. Kaya mumaphika nawo kapena kusunga mbale yaing'ono mu furiji yanu kuti mudye, mfundo ndi yakuti tonse tiyenera kudya mabulosi ambiri.
7. Sipaghetti Ya Tirigu Wathunthu (6.3 magalamu pakudya)
Ndiye tiyenera kudya spaghetti yambiri? Tili mkati. Malingana ngati ndi tirigu kapena tirigu wonse, spaghetti ikhoza, kwenikweni, kukhala gawo la zakudya zopatsa thanzi komanso zopatsa thanzi. Pamwamba pa kukhala gwero labwino la ulusi, mtundu uwu wa spaghetti ndi gwero lalikulu la mavitamini a B ndi chitsulo. Zabwino mokwanira kwa ife.
8. Mapeyala (5.5 magalamu pa kutumikira)
Kodi tingotenga mphindi imodzi kunena kuti ndi zakudya zingati zokomadi zomwe zili ndi fiber yambiri? (Thanks for indulging us.) Mapeyala ali odzaza ndi fiber ndi vitamini C koma ali ndi mafuta ochepa komanso cholesterol. Iwo nawonso, monga momwe zimakhalira, angathandize kuletsa kugwa - kotero pali zimenezo.
ZOKHUDZANA : 8 mwa Magwero Abwino Kwambiri a Calcium Amene Sali Mkaka
