Abalandeli bendlela yokuphila enempilo bahlala befuna imikhiqizo emisha yokuhlukahluka ngokudla okunempilo. Imbewu yeChia, esanda kuvela emashalofini ezitolo, idale amahemuhemu amaningi nokuhumusha. Kule ndatshana uzofunda ukuthi lo mkhiqizo uwulungele nokuthi uwusebenzisa kanjani ngenzuzo ephezulu, ngokuya ngokwakhiwa, hhayi ngokuqagela.
Incazelo yembewu yeChia
Isitshalo se-chia esimhlophe saseNingizimu Melika siyisihlobo sethu. Imbewu yayo yayaziwa phakathi kwama-Aztec, amaNdiya, futhi manje isetshenziselwa ukudla eMexico, e-USA, e-Australia. Iziphuzo zenziwa ngesisekelo sazo. Izinhlamvu zengezwa ezintweni ezibhakiwe, amaswidi, nemigoqo.
Inani lokudla okunempilo (BJU) le-chia:
| Into | inani | Amayunithi |
| Amaprotheni | 15-17 | r |
| Amafutha | 29-31 | r |
| Ama-carbohydrate (esewonke) | 42 | r |
| I-fiber ejwayelekile | 34 | r |
| Inani lamandla | 485-487 | Kcal |
Inkomba ye-glycemic (GI) yembewu ye-chia iphansi, amayunithi angama-30-35.
Izici zomkhiqizo ezilandelayo ziyaphawuleka:
- Okuqukethwe okuphezulu kwamafutha embewini. Kepha ngenxa yalesi sizathu, ungasheshi ukushiya umkhiqizo ngokushesha. Ayikho i-cholesterol emafutheni we-chia, kepha kune-omega-3 ne-omega-6 PUFAs ezingavamile ekudleni kwethu. Lawa mafutha acid abalulekile emzimbeni ngoba ayabandakanyeka ekuphenduleni kwamakhemikhali angaphakathi kwamangqamuzana.
- Inani elikhulu lama-carbohydrate limelelwa yi-fiber yokudla, engafakwa. Zenza inqubo yokugaya ijwayele ukwenziwa futhi azikhulisi ukugxila kwe-glucose egazini.
- Isakhiwo esinothile samaminerali. I-100 g yokusanhlamvu iqukethe imfuneko yansuku zonke ye-phosphorus nama-manganese. Lesi sitshalo sinikeza i-potassium, ithusi, i-zinc emzimbeni. Kepha okuqukethwe okuphezulu kwe-calcium kubaluleke kakhulu. Imbewu inikezela cishe ama-60% wemfuneko yansuku zonke yale mineral.
- Amafutha (K) namavithamini B ancibilika emanzini (1,2,3) kanye ne-nicotinic acid.
- Okuqukethwe kwekhalori okusanhlamvu kuphakeme (ngaphezu kuka-450 kcal).
Iqiniso nezinsumansumane mayelana nembewu ye-chia
I-Chia ingenye yokudla okuphikisana kakhulu nxazonke. Ibizwa ngokuthi yi-superfood engenakubuyiselwa eqhudelana ngempumelelo ne-salmon, isipinashi, ubisi.
Ku-Intanethi wanikezwa ngemilingo (evela kuma-Aztec) kanye nenani elikhulu lezinto zokwelapha (ezivela kubasizi). Umbuzo onengqondo ngothi, kungani le mbewu eyisimangaliso yaqala ukusetshenziswa ngokuzikhandla ngendlela yokwengeza kokudla kuphela ngemuva kuka-1990, lapho abazalwane baseMill baqala ukuzala i-chia? Impendulo ilula - ngoba abathengisi baqala ukukhuthaza ubhontshisi emakethe. Futhi abakwenzanga njalo ngokweqiniso.
| Imininingwane yezokumaketha | Isimo sangempela sezindaba |
| Okuqukethwe kwe-omega-3 PUFA (amanani wansuku zonke ayi-8) kwenza i-chia ibaluleke kakhulu kune-salmon. | Imbewu iqukethe ama-omega-3 ama-PUFA asezitshalweni. Zimunce i-omega-3s yezilwane eyi-10-15%. |
| Okuqukethwe yensimbi kudlula konke okunye ukudla kwezitshalo. | Cha. Okuqukethwe kwensimbi ephezulu kukhulunywa kuphela ezincwadini zesiRashiya. |
| Amasayithi olimi lwesiRussia ahlinzeka ngemininingwane kokuqukethwe okuphezulu kwamavithamini (A no-D). | Cha. Lokhu akufani nedatha ye-USDA. |
| Imbewu ithuthukisa ukusebenza kohlelo lwe-broncho-pulmonary, yelapha imikhuhlane. | Cha. Lezi yizici zesazi esivamile, hhayi i-chia. Kushiwo ngephutha kulesi sitshalo. |
| Izinhlobo ze-chia zaseMexico zinempilo kakhulu. | Cha. Ukuze kudliwe, i-chia emhlophe iyalinywa, okuqukethwe kwezakhamzimba okuhluka kuye ngohlobo (ngisho nalokhu okuncane), hhayi endaweni yokukhula. |
| I-Chia inenzuzo kuphela uma ixutshwe namanzi. Akusizi ngalutho uma usetshenziswa womile noma ungashisi. | Cha. Lo mbono oyiphutha wavela enkambisweni yabantu baseMelika yokulungisa iziphuzo kulesi sitshalo. Izinto ezisebenza ngokuphila zitholakala ezinhlamvini futhi ziwusizo ziluhlaza. |
| Imbewu ebomvu ibaluleke kakhulu. | Cha. Umbala obomvu wembewu ukhombisa ukuvuthwa okunganele - imbewu enjalo ayinconyelwe ukusetshenziswa. |
| Ukwakheka kuhlukile, kubonakala ngokugqamile kwezinye izinhlamvu zezitshalo. | Cha. Ukwakheka kuyefana nezinye imbewu: i-amaranth, i-sesame, ifilakisi, njll. |
| Kukhulisa ukugxilwa nokunakwa kubantu beminyaka ehlukene. | Yebo. I-Omega-3 isebenza ukukhulisa ukunakwa kungakhathalekile ukuthi uneminyaka emingaki. |
| Lesi sitshalo sinezinto ezilwa nomdlavuza. | Yebo. Lokhu kungumphumela we-omega-3 PUFAs. |
| Ukugcinwa kwamanzi okuhle. | Yebo. Isisindo samanzi esifakwe yisidoda siphindwe kashumi nambili isisindo saso. |
Landa itafula lezinyathelo zokumaketha nolwazi lwangempela lapha ukuze luhlale luseduze futhi ungabelana ngalolu lwazi olubalulekile nabangane.
Izinhlobo zembewu
Imbewu ye-Chia iyahluka ngombala. Emashalofini kunezinhlamvu zombala omnyama, ompunga omnyama noma omhlophe, inkudlwana kunezimbewu ze-poppy. Isimo se-oblong sibenza babukeke njengamagilebhisi.
Imbewu emnyama ye-chia
Kwakungalezi zinhlobo ama-Aztec ayezitshala emasimini awo. Bangeze okusanhlamvu eziphuzweni. Zadliwa ngaphambi kokunyuka isikhathi eside noma ukuzikhandla okukhulu. Zingezinhlobo ezifanayo nezitshalo ezinamabele amhlophe. Azitshalwa eMexico kuphela, kepha nase-USA, Australia, njll.
Imbewu ye-chia emhlophe
Imbewu elula, ekhuliswe ngabazalwane bakaMill, inenzuzo ethe xaxa. Ngaphandle kwalokho, awehlukile kozakwabo bezinhlamvu ezimnyama.
Izinzuzo zembewu
Naphezu kokuchichima kwezakhiwo eziyisimangaliso nokuyingqayizivele kwenganekwane, lesi sitshalo sithatha indawo efanelekile emkhakheni wezomsoco ngaphandle kwazo.
Izinzuzo zembewu ye-chia zihlobene ngqo nokwakheka kwazo:
- I-calcium. Umphumela wale minerali ezicutshini zamathambo, imisipha (kufaka phakathi inhliziyo) akunakulindelwa ngokweqile. Abesifazane abakhulelwe, izingane, abagijimi abakha isisindo semisipha, nabasubathi abaya esikhathini sokuya esikhathini badinga ukwanda kwalesi simbiwa ekudleni kwabo. Ngaphezu kwalokho, okuqukethwe okuphezulu kwe-calcium kumkhiqizo kuzosebenza ngisho nakuma-dieters (ama-vegans, abesifazane abakhulelwe, njll.).
- I-Omega-3. Ukusetshenziswa kwehlisa izinga le-cholesterol egazini, kuthuthukisa ukusebenza kwenhliziyo nemithambo yegazi.
- I-Omega-6. Lawa mafutha acid athuthukisa ukusebenza kwezinso, avuselele isikhumba, avuselele izinqubo zokuzivuselela kuso.
- Amavithamini. Ngokuhlanganiswa ne-PUFA, zivuselela amasosha omzimba. Kubaluleke kakhulu kubasubathi abaqeqesha ngaphandle unyaka wonke. Amavithamini B ajwayeza ukusebenza kwesistimu yezinzwa.
- I-fiber ejwayelekile. Zijwayele ukusebenza kwepheshana lesisu, zilawule indle yokuqunjelwa. Susa uketshezi oluningi emzimbeni.
Ukulimaza nokuphikisana
Kukhona nezimo lapho ukusetshenziswa kwesitshalo sokudla kuholela emiphumeleni emibi.
Ukulimala kwembewu ye-Chia kungavela ngesimo se:
- ukungezwani komzimba;
- ukubonakala noma ukuqiniswa kwezitulo ezixekethile (isifo sohudo);
- ukwanda komfutho wegazi.
Ukuphikisana okuqinile ekusetshenzisweni kwezinhlamvu:
- ukungabekezelelani komuntu ngamunye ku-chia noma sesame;
- iminyaka engu-1;
- ukuthatha i-aspirin.
Ukusetshenziswa ngokuqapha kunconyelwa lokhu:
- ukukhulelwa;
- ukuncelisa ibele;
- Inkinga yenkinga yomfutho wegazi ophakeme;
- ukuthambekela kohudo;
- izifo zamathumbu;
- ubudala kuze kube yiminyaka emithathu.
Izici zokusetshenziswa kwembewu ye-chia
Izici ezizuzisayo zembewu ye-chia zizovumela lo mkhiqizo ukuthi ufakwe ekudleni kwabasubathi abanokudla kwemifino, ngesikhathi sobuntwana nangokulawulwa kwesisindo. Amaqembu ahlukene abantu anezici zawo zokusebenzisa.
Okwezingane
Imbewu ayinakho ukunambitheka okuthile futhi ifihlwe kahle okusanhlamvu, amasaladi, izimpahla ezibhakiwe. Lapho kugaywa imbewu emhlophe, kunzima ukuyithola endishini.
Kunconywa ukuthatha imbewu kusuka eminyakeni emithathu ubudala. Kusukela kule minyaka, ukudla kwansuku zonke kufinyelela kusipuni esingu-1 (cishe ngo-7-10 g). Isingeniso sangaphambilini sokudla okunempilo kufanele sicatshangelwe ekudleni kwe-vegan kwengane, isifo se-celiac (mahhala i-gluten).
Lapho unciphisa isisindo
Emibhalweni yolimi lwesiRussia, kunconywa ukusebenzisa i-chia yokwehlisa isisindo. Ngokwandisa ukunyakaza kwamathumbu nokuxosha amanzi amaningi, ukudla okunjalo kuzoholela ekwehliseni isisindo.
Eqinisweni, konke kuyinkimbinkimbi ngokwengeziwe:
- Ukudla kwansuku zonke kwabantu abadala kufinyelela kuzipuni ezimbili (14-20 g). Lokho wukuthi, amanzi azosuswa cishe ngo-190 g. Lo mphumela uqhathaniswa nomphumela obuthakathaka we-diuretic.
- Okuqukethwe kwekhalori kwe-chia akuvumeli ukuthi lezi zinhlamvu zihlukaniswe njengemikhiqizo edliwayo.
- Ukwehla kwesifiso sokudla kuyabonakala ngemuva kokudla imbewu isikhathi esifushane (kungabi ngaphezu kwamahora ayisithupha).
- Ukuhlanzwa kwamathumbu kwenzeka lapho ushintshela ekusebenziseni noma yikuphi ukudla kwezitshalo.
Zonke lezi zici zivumela ukusetshenziswa kwembewu:
- esigabeni sokuqala sokuhlanza amathumbu;
- ngamanani alinganiselwe - njengesengezo, hhayi njengesisekelo sokudla;
- kufaka phakathi isidlo sakusihlwa - ukunciphisa isifiso sokudla nokuqeda ukudla ngokweqile ebusuku;
- kunoma iziphi izitsha, ngoba ukunambitheka kwembewu akuthathi hlangothi ngokuphelele (izindlela zokupheka, uphudingi we-chia, khetha ngokuya ngokudla);
- akukho inkohliso ngomkhiqizo osebenzayo wokulahleka kwesisindo.
Ngesikhathi sokukhulelwa
Isikhathi sokuzala ingane yabesifazane siphikisana ngokuhambisana nokusetshenziswa kwe-chia. Kungcono ukuyethula ekudleni kwakho okokuqala ngqa ngesikhathi esihlukile, ngoba ukusetshenziswa kwaso kungaholela ekushintsheni kwesitulo, ukungezwani nezinto ezithile, ushintsho kumfutho wegazi.
Abesifazane kufanele bacabangele ukuthatha i-chia ngesikhathi sokukhulelwa:
- asebethathe lezi zinhlamvu ngaphambili;
- abesifazane be-vegan;
- ukuqunjelwa nokuvuvukala;
- nokushoda kwe-calcium.
Kwezinye izimo, kufanele uhambisane nokudla okulungile okujwayelekile.
Ngesifo sikashukela
I-Chia ine-GI ephansi. Imbewu kancane kancane igcwalisa igazi ngenani elincane le-glucose, elibavumela ukuthi bafakwe ekudleni kwabantu abanesifo sikashukela.
Ngenqubo yokugaya, okuqukethwe yimbewu kuphenduka into ebonakalayo, eyehlisa ukugayeka kokudla okudliwayo. Lokhu kwehlisa i-GI yezitsha okufakwe kuzo i-chia.
Izimbewu zeChia azisilaphi isifo sikashukela. Ziyingxenye yokudla okunempilo uma kwenzeka kunokukhubazeka komzimba we-glycemic metabolism.
Ngezinkinga zamathumbu
Uma kwenzeka izifo zesistimu yokugaya ukudla, akunconywa ukufaka i-fiber coarse, etholakala kugobolondo lembewu ye-chia. Lokhu kugcwele ukuqina kokuvuvukala, ubuhlungu obukhulayo, ukopha (ngezinqubo ezikhukhulayo).
Imbewu ye-Chia isebenza kahle njengesengezo sokudla sokuqunjelwa. Ikakhulukazi uma zibangelwa ukwehla okukhulu kokuvivinya umzimba (ngesikhathi sokulimala, ukusebenza, njll.) Noma ukwanda kokushisa komzimba noma imvelo.
Amathiphu wokuthi ungayisebenzisa kanjani kahle imbewu ye-chia
Ukufeza umphumela omuhle kakhulu, kudingeka ukulungiswa okulungile kwemikhiqizo: izaqathe zihlangene nesisekelo samafutha, imikhiqizo yobisi izama ukuvutshelwa futhi isetshenziswe ngendlela ye-cottage shizi, ushizi, njll.
Imbewu ye-Chia ayinakho ukuphikisana okuqinile. Zidliwa ziluhlaza, zengezwe ezitsheni eziphekiwe, njll. Aziqukethe izinto ezibhujiswa ukufudumeza.
Imbewu ye-Chia imbozwe ngegobolondo eliminyene. Kungcono ukugaya okusanhlamvu kusigaxa sekhofi noma odakeni ukuze kumuncwe izakhamzimba kangcono. Ukugaya akudingekile lapho uthambisa ikhasi eliqinile ngesikhathi sokwelashwa kokushisa, ucwilisa amahora angaphezu kwama-5, noma ukuhluma.
Isiphetho
Imbewu yeChia ingumkhiqizo wezitshalo onempilo oqukethe amavithamini, umkhondo wezakhi (i-calcium), i-omega-3 ne-omega-6 PUFAs. Yize izakhiwo zawo ezizuzisayo ziba nehaba kakhulu ezincwadini zolimi lwesiRussia, umkhiqizo ungasetshenziswa ngempumelelo kanye nefilakisi, i-walnut, i-sesame, njll.
Lesi sitshalo sizoba usizo lwangempela ekudleni kwe-vegan njengomthombo we-calcium yezitshalo kanye ne-omega-3 PUFAs. I-Chia iqinisa amathumbu, inyusa imvamisa yezihlalo, inciphisa ukudla, isuse amanzi amaningi. Lesi sitshalo singanconywa esigabeni sokuqala sokuncipha.
Ukusetshenziswa kwembewu nsuku zonke akukuphezulu (kufika ku-20 g ngosuku). Lokhu kwenza isitshalo sibe isengezo sokudla okunempilo kunokudla okuyisisekelo okuncintisana nosalmon nemikhiqizo yobisi.
