Chifukwa cha kukhazikitsa moyo wathanzi ndi zakudya, anthu ambiri amadzaza ndi mankhwala osangalatsa. Imodzi mwa izi ndi mbewu za chilankhulo cha ku Spain kapena chia choyera. Mwachikhalidwe, zimagwiritsidwa ntchito ku Mexico, Latin America, zimagawidwa kum'mwera chakumadzulo kwa United States, koma zaka zingapo zapitazo zakhala zikupezeka ku Ulaya.
Nkhumba za Chia - zothandiza katundu ndi zotsutsana
Nzeru za ku Spain zinagwiritsidwa ntchito mochiritsidwa ndi ochiritsa amitundu yakale, makamaka Aztecs. Masamba ndi udzu wa udzu ankaonedwa kuti ndi osayenera kumwa kapena mankhwala. Mothandizidwa ndi mizu ya zomera, Aaziteki ankamenyana ndi matenda opweteka a khansa ya kupuma ndi khansa (mwina). Mbali yogwiritsiridwa ntchito kwambiri ya chia yoyera ndi mbewu, ubwino ndi kuvulazidwa kwa mbewuzi zaphunziridwa kuyambira m'zaka za zana la 16. Kafukufuku wamakono akutsimikizira kufunika kwa mankhwalawa ngati mankhwala othandizira pa zakudya zamasiku onse.
Mbeu za Chia - zothandiza katundu
Makhalidwe apadera a tirigu omwe tawafotokozawa amapezeka chifukwa cha mankhwala awo. Nthanga za mchere wa Spain zili ndi 32 mpaka 39% ya mafuta a masamba. Chizindikiro ichi ndi chapamwamba kuposa katatu kuposa momwe amachitira zinthu zina. Mafuta a Chia ali ndi mafuta ochulukirapo olemera a polyunsaturated, makamaka Omega-3, omwe amapeza 60-64%. Ngakhalenso nsomba zam'madzi ndi algae, mphamvu ya chinthu ichi ndi yaying'ono kwambiri. 100 g ya mbewu zofufuzidwa zimakhala pafupifupi 1 makilogalamu a nsomba malinga ndi zomwe zili mu Omega-3.
Mitengo ya masamba ndi chinthu china chomwe chili pa mndandanda kuposa mbewu za chia zothandiza. M'zaka za m'ma 2-nd. Zakuniki za mankhwalawa zilipo 1/3 za mlingo wa tsiku ndi tsiku wa chakudya chake kwa munthu wamkulu. Zitsulo zakuthupi zimathandiza ntchito ya m'mimba komanso kutuluka kwa zomwe zili m'matumbo. Amatha kuthetsa njala mwamsanga ndipo nthawi yayitali imakhala yosamalitsa, imathandizira kuti chilengedwe chikhale chokhazikika.
Palinso zinthu zina zofunika kwambiri zomwe zimaphatikizidwa mu nthanga za chia, ubwino wa zinthu zotsatirazi zimatsimikiziridwa ndi mayeso a ma laboratory:
- calcium;
- antioxidants;
- potaziyamu;
- chitsulo;
- magnesiamu;
- mapuloteni;
- mavitamini A, C ndi E;
- phosphorus;
- chochita;
- manganese;
- caffeic, chlorogenic acids;
- flavonol.
Chifukwa cha zolembedwazo, mbewu za chia zimakhala ndizopadera:
- kuchepa mu cholesterol ndi shuga m'magazi;
- kukonza kwa magazi;
- kupewa matenda a atherosclerosis ;
- kuchepetsa kulemera kwa thupi;
- mpumulo wa chimbudzi ndi defecation;
- kulimbikitsa chitetezo;
- chitetezo cha maselo a chiwindi;
- kupewa njira zowonongeka;
- kubwezeretsanso kwa mavitamini ndi mchere;
- mpumulo wa kuchepa kwa magazi ;
- kuyanjana kwa mchere wa madzi ndi mchere;
- kuchotsa thupi ;
- kusintha;
- kuwonjezera mphamvu zakuthupi;
- kubwezeretsedwa kwa maselo ndi ena.
Mbeu za Chia - zotsutsana
Chomerachi chimapangitsa zotsatira zomwe zimakhudza thupi, kotero anthu ena sangathe kuzigwiritsa ntchito. Mbeu za Chia sizimapweteka pokhapokha m'milandu yotsatirayi:
- hypotension;
- kutenga iliyonse antiticoagulants;
- kutsekula m'mimba;
- chiphe;
- Kuwombera ndi kugwedeza;
- kansa ya prostate;
- zotsutsana ndi sesame ndi mpiru;
- kusagwirizana pakati pa chigawo chilichonse cha mbewu za chia;
- mimba;
- kuyamwitsa;
- kudya kofanana ndi mankhwala a hypoglycemic;
- okalamba kwambiri.
Mbeu za chia - maphikidwe
Kugwiritsiridwa ntchito kwa mbewu za Spanish kumadalira cholinga cha ntchito yawo. Musanayambe kutenga mbewu za chia, ndi bwino kudziwidziwa ndi mankhwala omwe mumagwiritsira ntchito mankhwalawa komanso zotsatira zake. Ndibwino kuti mufunsane ndi dokotala, makamaka ngati pali chizoloŵezi cholephera kuganizira za mbewu za mpiru ndi mbewu za sesame.
Mbeu za Chia zowonongeka
Mbali ya mapulogalamu, omwe ndi gawo la mankhwala omwe ali mu funso, ndi kuthekera kuti adziwe kuchuluka kwa chinyezi. Izi zimatsimikizira zotsatira zomwe mbeu za chia zimabereka, zomwe zimatulutsa mpweya wambiri kuwonjezeka kwa utsiwu. Amadzaza m'mimba, ndipo amakhala ndi nthawi yaitali yokhutira popanda kuwononga makilogalamu owonjezera. Mofanana, mbewuzo zimakhala ndi zakudya zonse zofunika kuti thupi likhale ndi mphamvu komanso kuti lisayambe kuyambitsa minofu ya minofu.
Njira yabwino yomwe mungatengere mbeu za chia kuti muwonongeke , ndikugwiritsa ntchito njere mu mawonekedwe ake enieni (supuni 1-2 patsiku). Imwani mankhwala ndi madzi oyera. Mbewu ikhoza kuwonjezedwera ku mbale iliyonse, chifukwa sichimawoneka bwino komanso imakhala yosangalatsa, makamaka mueses, porridges ndi saladi. Zamasamba ndi zitsamba zimagwiritsira ntchito mankhwalawa pamtundu wokaphikira, ufa wochokera ku Spanish shuffle umaloŵa m'malo mwa mazira.
Mbeu za Chia kuchokera kumimba
Nkhumba zamasamba mufotokozedwa zimatanthawuza kuthandizira kusokoneza ndi kuchepetsa masisitere. Mbeu za Chia za m'matumbo zimakhala ngati zovuta zowonongeka. Pofuna kupewa ndi kuchipatala nthawi zonse, zimalimbikitsa kudya supuni 1-2. supuni za mbeu tsiku, kutsuka ndi madzi. Kugwiritsa ntchito madzi ndi kofunika kuwonjezeka mpaka 1.5-2 malita patsiku.
Chinsinsi cha kudzimbidwa kwakukulu
Zosakaniza :
- mbewu za chia - 10 g;
- madzi - 1 l;
- Masiku owuma - zidutswa 6-7.
Kukonzekera, ntchito
- Thirani nyemba ndi madzi ndi kugwedeza bwino.
- Kuumirira njira 20 Mphindi.
- Imwani madzi onsewa m'mawa.
- Bwerezani njirayi patapita maola 15.
- Madzulo, idyani masiku.
Mbeu za Chia za matenda a shuga
Zomwe zikugwiritsidwa ntchito zikuthandizira kukhazikitsa shuga kwambiri ndipo zimalepheretsa kudumpha shuga m'magazi. Mbeu za Chia zotsutsana ndi shuga zimagwira ntchito pokhapokha muzovuta. Gwiritsani ntchito mmalo mwa mankhwala osokoneza bongo sangathe.
Mbeu za Chia - gwiritsani ntchito shuga:
- Pali 1-1.5 st. supuni tsiku, kutsuka ndi galasi la madzi oyera.
- Onjezerani mbale zowonongeka.
- Gwiritsani ntchito tirigu wakuphika.
- Sakanizani ndi zakumwa (juices, smoothies, kissels ndi ena).
Mbewu ya Chia Cholesterol
Kuti muzisunga mankhwala ambiri m'thupi, mungagwiritse ntchito zonse zomwe mwasankha kuti mugwiritse ntchito mankhwalawa. Chipale cha ku Spain sichimathandiza kuchepetsa cholesterol, komanso kuyeretsa mitsempha ya magazi. Nkhumba zimapewa chitukuko cha matenda a atherosclerosis ndikukhazikitsa mapangidwe pamakoma a mitsempha. Akatswiri pankhaniyi akulangizidwa kuti agwiritse ntchito mbewu za chia monga zakudya zowonjezera. Nkhumba ziyenera kukhala zisanayambe kutsanulidwa, ndipo zidatsanulira 0,5-1 tsp mu porridges, saladi, soups, yoghurts ndi mbale zina.
Mbewu ya Chia Yotsutsa Khansa
Kukhalapo kwa antioxidants mu mbewu zomwe zafotokozedwa mwachiwonekere kumathandiza kuteteza matenda enaake. Madokotala amalangiza amayi kuti atenge ngati mbeu zachitsulo za khansa ya m'mawere. Alpha-linoleic acid, yomwe ili mu mankhwalawa, imateteza maselo kuchokera ku kusintha kwa thupi ndikuletsa kukula kwa chotupacho.
Mbewu za chia chomera zomwe zikuyenda kale zokhudzana ndi matenda osagwira ntchito sizingagwiritsidwe ntchito monga mankhwala. Mbewu ya ku Spain yakuloledwa yokha:
- kulimbikitsa thupi lonse;
- Kubwezeretsedwa kwa kuchepa kwa tizilombo toyambitsa matenda ndi mavitamini, mavitamini;
- thandizo la chitetezo;
- mphamvu yowonjezera;
- normalization ya metabolism.
Kodi mungadye bwanji mbewu za chia?
Ngakhale munthu wathanzi wathanzi amathandiza kulimbikitsa zakudya ndi mankhwala opangidwa. Njira iliyonse yapamwambayi, monga kugwiritsa ntchito mbewu za chia, idzachita, koma zotsatira zake zowonjezereka zimapezeka pamene zimatengedwa mwaukhondo ndi madzi. Mafupawa ndi bwino kuwonjezera zida zokaphika ndi zakudya zokonzeka. Pali maphikidwe angapo ochititsa chidwi komanso okoma omwe angakonzekerere mbewu za chia.
Pudding
Zosakaniza :
- mkaka wa kokonati - 1 galasi;
- mango - 40 g;
- Chia tirigu - 0.25 chikho;
- wokondedwa - 0,5 tbsp. makuni;
- amondi - 1 tbsp. supuni.
Kukonzekera
- Gwiritsani uchi ndi mkaka wa kokonati.
- Sakanizani ndi mbewu za chia.
- Ikani thumba mufiriji usiku wonse.
- Dulani mango m'zipinda zazing'ono.
- Dulani ma amondi.
- Kokongoletsa ndi mtedza wa maluwa ndi mango.
Smoothies
Zosakaniza :
- zipatso zilizonse zakuda - 1 galasi;
- madzi - 0,5 chikho;
- makangaza - 0,5 chikho;
- Nthanga za a Spanish (chia) - 0.5 tbsp. makuni;
- wokondedwa, shuga - kulawa.
Kukonzekera
- Sakanizani zonse zopangira ndi blender mpaka yosalala.
- Onjezerani uchi ndi shuga ngati mukufuna.
- Lembani smoothies ndi mbewu zonse za chia.