Mbewu za chia, kapena masipanishi a ku Spain, zimakonda kwambiri ku Latin America. Kumeneko amalemekezedwa chifukwa chokhala ndi thanzi labwino, losavuta kudya, lofikira komanso losavomerezeka, kotero kuti akhoza kuwonjezeredwa ku mbale iliyonse. Momwe timagwirira ntchito, mankhwalawa amagulitsidwa makamaka m'masitolo apadera ogulitsa zakudya kapena mabenchi kwa anthu osadya. Momwe mungagwiritsire ntchito mbewu za chia ndi chifukwa chake zikufunikira, mudzaphunzira kuchokera m'nkhani ino.
Njira ndi zolinga zogwiritsira ntchito mbeu za chia
Mbeu za Chia ndizochokera kwambiri mavitamini, mchere ndi zowonjezera zothandiza zomwe zingathe kuwonjezera zakudya zoperewera za munthu wamakono.
Mbeu za Chia zingagwiritsidwe ntchito monga kubwezeretsanso - zili ndi ma omega-3 ndi omega-6 acids, omwe ndi ofunika kwambiri m'thupi la munthu ndipo amalola mitsempha ya mthupi, kulimbitsa thupi ndikupanga thupi lonse. Kuwonjezera pamenepo, phindu la mavitamini A, E, B1, B2, K ndi PP, ndi amchere - sodium, potaziyamu, calcium, mkuwa, phosphorous, magnesium ndi zina - zimakhudzidwa ndi zamoyo.
Komanso, anthu adagwiritsa ntchito momwe angagwiritsire ntchito mbewu za chia pochepetsa kuchepa: chifukwa chakuti amatha kukula 12, kukula kwake, komanso kumveka kwa nthawi yaitali. Iwo akulimbikitsidwa kuti azidya chakudya cham'mawa ndi zopatsa chakudya.
Ndi mbewu zingati za chia pomwepo?
Kudya tsiku ndi tsiku kumakhala supuni 2 mpaka 4. Ngati muwerengera makilogalamu, onetsetsani kuti ndalamazi zidzakuwonjezerani zakudya zamakilogalamu 80 mpaka 160. Ndalamayi ndi yokwanira kuti thupi likhale lothandiza ndi mavitamini ndi minerals.
Kodi mungatenge bwanji mbewu za chia?
Ganizirani momwe mungagwiritsire ntchito nyemba za chia kuphika. Pali njira zambiri zowonjezeramo mankhwala osokoneza bongo kwa ife, chifukwa ali ndi chidwi chosalowerera, chomwe chimagwirizana bwino kwambiri ndi mbale zambiri.
Oatmeal ndi chia
Konzani mbale iyi ndi yosavuta: kwa mphindi zisanu ndi zisanu musanafike phala lokonzekera kuwonjezera zikopa zingapo za chia. Kuchuluka kwa zowonjezera kumayendetsedwa molingana ndi zokonda zanu. Perekani phala ili kuti muime kwa mphindi 10 musanagwiritse ntchito, kuti mbeu ya chia ivuke.
Njira inanso ndiyo kuwonjezera chia ku mazira a kuphika mwamsanga, ndi kuwatsanulira ndi madzi otentha monga mwachizolowezi. Pewani chisokonezo chotere pamphindi 15.
Yogurt kapena kefir ndi chia
Chosangalatsa kwambiri cha kadzutsa kapena chotupitsa - kuwonjezera supuni ya tiyi ya supuni ya kefir ya mbewu ya chia ndikuisiya kuti ipereke kwa mphindi 15. Chotsatira chake, mudzalandira chakudya chokhutiritsa komanso chothandiza chomwe chidzakupangitsani kukumbukira njala ya maola atatu otsatira - makamaka ngati mukudya pang'onopang'ono, ndi supuni ya supuni.
Tambani ndi chia
Njira ina yowonjezeretsera mbeu iyi ndi kuwonjezera ma supuni angapo pa phukusi la tchizi ndi tchakudya ichi chosakaniza ndi yoghuti kapena kirimu wowawasa. Zakudya izi ndi zabwino kwa othamanga, chifukwa ali ndi mapuloteni ambiri ndi calcium, koma angagwiritsidwe ntchito ndi okondedwa onse a kanyumba.
Sandwich ndi chia
Okonda masangweji akhoza kuwathandiza kwambiri kuposa masangweji
Saladi ndi chia
Njira ina yabwino - kukonzekera saladi iliyonse ndi masamba ndi nyama, ndi kuzidzaza ndi mandimu, maolivi ndi supuni ya mbewu za chia. Makamaka amalowa mu saladi mumasewero achijapani ndi achi China - pakadali pano akhoza kuchepetsedwa ndi kuchulukana kwa sesame mu Chinsinsi.
Kuti tifotokozere mwachidule, zikhoza kunenedwa kuti njere za chia zimagwirizana mosavuta mu mbale iliyonse, ndipo ngati mukufuna kuyesa zatsopano, njirayi ndi yabwino kwa tebulo lanu.