Siyabulela ukuphakanyiswa kwendlela yokuphila enempilo kunye nokutya, amamenyu amaninzi abantu azaliswe ngemveliso enobungcali. Enye yale mbewu imbewu yeSpain okanye i-chia emhlophe. Ngokwesiko, zisetyenziselwa ukutya eMexico, eLatin America, zisasazwa kumzantsi-ntshona we-United States, kodwa kwiminyaka embalwa edlulileyo sele ikhona eYurophu.
Imbewu ye-Chia - izakhiwo ezixhamlayo kunye nokuchasene
Iintsike zaseSpeyin zazisetyenziswa ngokunyanzeliswa ngabaphili beenkcubeko zamandulo, ngakumbi iAztec. Amagqabi kunye neziqu zengca zazibhekwa zingakufanelekanga ukusetyenziswa okanye unyango. Ngoncedo lweengcambu zezityalo, iiAztec zalwa nezifo ezivuthayo zokuphefumula nomhlaza womphunga (mhlawumbi). Inxalenye esetyenziswa kakhulu ye-chia emhlophe yiyo imbewu, iinzuzo kunye neengozi zale ngqolowa ziye zafundiswa ukususela ngekhulu le-16. Uphando olutshanje luqinisekisa ubungakanani balo mveliso njengencediso yezinto eziphilayo eziqhubekayo ekudleni kwansuku zonke.
Imbewu ye-Chia - izakhiwo ezincedo
Iimpawu ezizodwa zembewu ezichazwe zibangelwa ukwenziwa kwamakhemikhali. Imbewu yaseSpain iqule kwi-32 ukuya kwi-39% yeoli ehlaza. Esi sibonakaliso siphezulu ama-3-10 amaxesha angaphezulu kokugxininiswa kweminye imikhiqizo. I-oli ye-Chia i-oli iyityebi kwi-polyunsaturated fatty acids, ngakumbi i-Omega-3, inani elifikelela kuma-60-64%. Ngaphandle kwintlanzi yolwandle kunye ne-algae, umthamo wezinto ezincinci kakhulu. I-100 g yezivuno ezihlolwayo zihambelana ne-1 kg ye-salum ngokuvumelana nomxholo we-Omega-3.
Ifiber floral enye into eluhlu kunokuba imbewu ye-chia iyanceda. Ngenkulungwane yesibini-nkulungwane. iipuni zeemveliso zikhoyo 1/3 kwinqanaba lomhla wokusetyenziswa kwalo kumntu omdala. I-fiber yemvelo iququzelela umsebenzi we-digestive system kunye nokukhutshwa kweziqulatho zamathumbu. Ngokukhawuleza ukucima indlala kunye nexesha elide ligcina ingqiqo yokunyamekela, kuncedisa ekuqhelweni kwe-metabolism.
Kukhona ezinye izithako ezibalulekileyo ezifakwe kwiimbewu ze-chia, iinzuzo zezi zinto zilandelayo zibonakaliswa ngabavavanyo bebhoratri:
- calcium;
- antioxidants;
- potassium;
- isinyithi;
- i magnesium;
- protein;
- iivithamini A, C no-E;
- i-phosphorus;
- quercetin;
- manganese;
- i-caffeic, i-chlorogenic acids;
- flavonol.
Ngenxa yobunjwa obuveziweyo, imbewu ye-chia inaloo propati eyingqayizivele:
- kuncipha kwi-cholesterol kunye noshukela egazini;
- ukulungiswa kwengcinezelo yegazi;
- ukuthintela i-atherosclerosis ;
- ukuncipha komzimba;
- ukukhululeka kokugaya kunye nokuchaswa;
- kuqinisa u khuselo;
- ukukhuselwa kweeseli zesibindi;
- ukuthintela iintsholongwane zemvelo;
- ukuzaliswa kokuntuleka kwamavithamini kunye neemaminerali;
- ukukhululeka kwegazi
- ukulungelelaniswa kwemali ye-hormonal kunye netyuwa yamanzi;
- ukuxutywa komzimba ;
- ukuphuculwa kwe-metabolism;
- ukwandisa ukuqina komzimba;
- ukuhlaziywa kweeseli nabanye.
Imbewu ye-Chia - ingqinano
Le mveliso ivelisa iziphumo ezichazwe kumzimba, ngoko abanye abantu abakwazi ukuyisebenzisa. Imbewu ye-Chia ayithwali kakubi ngaphandle kwezi zilandelayo:
- hypotension;
- ukuthatha nayiphi na i-antiticoagulants;
- isifo sohudo;
- ukutya okunetyhefu;
- ukukhawuleza ukubhubhisa kunye nokuthoba;
- umdlavuza weprotate;
- ukuthintela kwisasame kunye netsard;
- ukunyanzelwana komntu nayiphi na inxalenye yembewu ye-chia;
- khulelwa;
- ukuncelisa;
- ukutya okufanayo kunye neziyobisi ze-hypoglycemic;
- obudala kakhulu.
Imbewu yeChia - zokupheka
Ukusetyenziswa kweenkozo zeSpeyin zixhomekeke kwinkqubo yesicelo sabo. Ngaphambi kokuba uthathe imbewu ye-chia, kubalulekile ukuziqonda ngeemveliso zeekhemikhali kunye nokuchasiswa kwemveliso, iziphumo zalo. Kucetyiswa ukuba udibane nogqirha, ingakumbi ukuba kukho ukuthambekela kokuthinteka kweengcambu zeesardadi kunye nembewu yeesame.
Imbewu ye-Chia yokulahleka kwesisindo
Isici se-cellulose, eyona nxalenye yemveliso ekubhekiselwe kuyo, yikhono lokufumana umthamo omkhulu wobumanzi. Oku kugqiba umphumo wokuvelisa imbewu ye-chia, iipropati ze-absorbent ezikhokelela ekunyuseni okukhulu kwimizi kwi-volume. Zizalisa isisu, kwaye kunomvakalelo omude wokuzalisa ngaphandle kokuchitha ama-calorie angaphezulu. Ngokufanayo, iinkozo ziqulethe zonke izondlo ezifunekayo ukubonelela umzimba ngamandla kwaye ungabhubhisi ukutshiswa kwezicubu ze-muscle.
Indlela efanelekileyo yokuthatha imbewu ye-chia yokulahleka kwesisindo , kukusebenzisa ingqolowa kwifomu yayo ecocekileyo (i-1-2 tablespoons ngosuku). Phuza umkhiqizo ngamanzi acocekileyo. Imbewu iyakongezwa kuyo nayiphi na isidlo, ngenxa yokuba ayinanto ethandanayo kwaye iyanqabisa ngokukhethekileyo, ingakumbi kwi-muesli, porridges kunye nealadi. Iimvumi kunye neendwangu zisebenzisa umkhiqizo kwifom yomhlaba wokubhaka, i-powder esuka kwi-grains yaseSpain ishicilela ngokupheleleyo indawo yeeqanda.
Imbewu ye-Chia ekubambeni
Iifayili zogqabileyo kwiindlela ezichazweyo zinceda ekuncediseni ukuxhatshazwa nokunciphisa izihlwele. Imbewu ye-Chia yesibilini ishukumisa i-peristalsis. Ukuthintela kunye nokunyanga kwamaxesha onke, kuyacetyiswa ukuba udle i-1-2 tablespoons. iipuni zeembewu ngosuku, zihlamba ngamanzi. Ukusetyenziswa kwamanzi kubalulekile ukunyuka ukuya kuma-1.5-2 ilitha ngosuku.
Iresiphi yokuqhaqha okukhulu
Izithako :
- imbewu ye-chia - 10 g;
- amanzi - 1 l;
- imihla eyomileyo - iinqununu ezingama-6-7.
Ukulungiselela, isicelo
- Thele i-grains ngamanzi uze ugubungele kakuhle.
- Ukugxininisa uthetha imizuzu engama-20.
- Phuza umthamo wonke wamanzi ekuseni.
- Phinda inkqubo emva kweeyure ezingama-15.
- Ngokuhlwa, yidla imihla.
Imbewu ye-Chia isifo sikashukela
Imveliso ephantsi kwengqalelo inceda ukuzinzisa i-glucose kwaye inqande ukunyuka kwizinga lezeshukela zegazi. Imbewu ye-Chia elwa nesifo sikashukela iyasebenza kuphela kwiinkqubo ezinzima. Basebenzise esikhundleni se-pharmacological agents.
Imbewu ye-Chia-sebenzisa kwisifo sikashukela:
- Kukho u-1-1.5. iipuni ngosuku, ukuhlamba ngeglasi yamanzi acocekileyo.
- Ukongeza kwiitya zokulungela.
- Sebenzisa umgubo wokutya okubhaka.
- Hlanganisa neziphuzo (ijusi, i-smoothies, i-kisels kunye nabanye).
Imbewu yeCholesterol yeKaa
Ukuqhelanisa i-lipids emzimbeni, ungasebenzisa zonke iindlela ezingasentla zokusebenzisa umveliso. I-Spanish seedage chia ayincedisi nje ukunciphisa i-cholesterol, kodwa igalelo lokuhlambuluka kwemithambo yegazi. Izityalo ziyakuthintela ukuphuhliswa kwe-atherosclerosis kunye nokucwangcisa i-plaque kwiindonga zeemitha. Iingcali kulo mzekelo zicetyiswa ukuba zisebenzise imbewu ye-chia njengesongezo kwizidalwa zokutya. Imbewu imele ibe yinto engaphambili, ize ithululelwe kwi-0.5,5 tsp kwi-porridges, i-salads, isobho, i-yoghurts nezinye izitya.
Imbewu yeChia Ngomdlavuza
Ubuninzi bama-antioxidants kwiimbewu ezichazwe ngokunokwenzeka lunceda ukukhusela ezinye izifo ze-oncological. Oogqirha bancomela ukuba abafazi bathathe inqanda yokukhusela i-chaya kumdlavuza webele. I-Alpha-linoleic acid, equlethwe kwimveliso ekhutshweyo, ikhusela iiseli eziguquka kwaye ikhusela ukukhula kwe-tumor.
Imbewu yesityalo se-chia esele iqhubela phambili kwi-pathologies ye-oncological ayikwazi ukusetyenziswa njengendlela yokulungisa. Inkokhelo yeSpeyin ivumelekile kuphela:
- ukuqiniswa ngokubanzi komzimba;
- ukuzaliswa kwemali ye-micro- and macroelements, iivithamini;
- inkxaso ye-immunity;
- ukuzaliswa kwamandla;
- ngokuqhelekileyo kwemetabolism.
Indlela yokutya imbewu ye-chia?
Nokuba umntu ophilileyo uphelelekile ekuncediseni ukutya kunye nemveliso eqwalaselwe. Naliphi na indlela ekhankanywe ngasentla, njengokusebenzisa imbewu ye-chia, iya kwenza, kodwa igalelo eliphezulu liphumelele xa kuthathwa ngendlela ecocekileyo ngamanzi. Iingqungquthela zilungele ukongeza izityalo zokutya kunye nokutya okulungiselelwe. Kukho iindlela ezininzi zokuthakazelisa nezondlo zokulungisa imbewu ye-chia.
Pudding
Izithako :
- ubisi lwekakhukhunathi - 1 iglasi;
- imango - 40 g;
- Ingqolowa ye-Chia - 0.25 indebe;
- ubusi - 0.5 tbsp. iipuni;
- ii-almonds - 1 tbsp. isipuni.
Ukulungiselela
- Hlanganisa ubusi ngobisi lwekakhukhunathi.
- Hlanganisa nembewu ye-chia.
- Beka ubunzima kwifriji ebusuku.
- Sika imango kwi cubes ezincinane.
- Bhukule iilmond.
- Gcoba ngamantongomane kunye neemango.
Smoothies
Izithako :
- nawaphi na amajikijolo aqingqiweyo - 1 iglasi;
- amanzi - 0.5 indebe;
- igromnate ijusi - 0.5 indebe;
- Imbewu yeSpeyin (chia) - 0.5 tbsp. iipuni;
- ubusi, ushukela - ukunambitha.
Ukulungiselela
- Hlanganisa zonke izithako nge-blender kude kube lula.
- Yongeza ubusi kunye noshukela ukuba ufuna.
- Ukuhlobisa i-smoothies kunye nembewu yonke ye-chia.