Imbewu ye-chia, okanye i-Spanish spage, ithandwa kakhulu kwiLatin America-apho ihlonishwa ngokuba iyinkcenkceshe, ilula ukuyidla, ifumaneke kwaye ingathathi hlangothi kwinqwelo, ukuze idibaniswe phantse nayiphi na isidlo. Kwimizila yethu, le mveliso ithengiswa ikakhulu kwiivenkile zokutya zempilo ezikhethekileyo okanye kwiibhentshi zezilwanyana. Indlela yokusebenzisa imbewu ye-chia kwaye kutheni kufuneka, uya kufunda kule nqaku.
Izindlela kunye neenjongo zokusetyenziswa kwembewu ye-chia
Imbewu ye-Chia yindawo efanelekileyo kakhulu yamavithamini, amaminerali kunye nobuninzi bezithako ezinokuncedisa ukuphumelela ngokutya ngokungafanelekileyo komntu wanamhlanje.
Imbewu ye-Chia ingasetyenziselwa ukubuyisela ngokubanzi - iqukethe i-omega-3 kunye ne-omega-6 acids, efunekayo emzimbeni womntu kwaye ivumela ukuqiniswa kwemithambo yegazi, ukuphucula ukuveliswa kwegazi kunye nokusebenza kwenkqubo ye-cardiovascular. Ukongezelela, iimpembelelo zeevithamini A, E, B1, B2, K kunye nePP, kunye neemaminerali - i-sodium, i-potassium, i-calcium, ityhubhu, i-phosphorus, i-magnesium kunye nabanye-nazo zichaphazelwa yimizimba.
Kwakhona, abantu baqulunqe indlela yokusebenzisa imbewu ye-chia yokunciphisa ubunzima: ngenxa yokukwazi ukukhula ngamaxesha angama-12 ngobukhulu, bayabonakala kakhulu, kwaye umqondo wokugcwalisa abanikezayo ubanjwe ixesha elide. Ziyakucetyiswa ukuba zisetyenze kwasekuseni kunye neentlanzi.
Zingaphi imbewu ye-chia zikhona ngosuku?
Ukutya kwansuku zonke ku malunga neepupoji ezi-2 ukuya kwezi-4. Ukuba ubala iikhalori, qwa lasela ukuba le mali iya kudibanisa kukutya kwama-calorie angama-80 ukuya ku-160. Le mali inokwanela ukucebisa umzimba kunye neivithamini ezifunekayo kunye neemaminerali.
Indlela yokuthatha imbewu ye-chia?
Cinga indlela ongayisebenzisa ngayo imbewu ye-chia ekuphekeni. Kukho iindlela ezininzi zokwazisa lo mkhiqizo ongqalileyo kuthi, kuba unomdla ongathathi hlangothi, ohambelana ngokupheleleyo kwiitya ezininzi.
Oatmeal nge chia
Lungisa le nto isitya elula: imizuzu emi-5 ngaphambi kokuba i-porridge ekulungele idibanise iipuni ze-chia. Isixa sesongezo silawulwa ngokusekelwe kwintando yakho. Nika le porridge ukuma okungenani imizuzu eyi-10 ngaphambi kokusetyenziswa, ukuze imbewu ye-chia ikhule.
Enye indlela yokongeza i-chia kwiibhola zokupheka ngokukhawuleza, kwaye uwathulule ngamanzi abilayo njengesiqhelo. Ukunyamezela loo myalezo malunga nemizuzu eyi-15.
I-yogurt okanye i-kefir ne-chia
Ikhethelo elikhethekileyo lokutya kwasekuseni okanye i-snack - engeza isipuni sesipuni se-kefir seenhlamvu ze-chia uze ushiye ukuba sinikeze imizuzu eyi-15. Ngenxa yoko, uya kufumana isidlo esonelisayo nesiluncedo esiya kukukhohlwa ngokulamba ngeeyure ezingama-3 ezilandelayo-ngakumbi xa uyidla ngokukhawuleza, kunye nepaspoon.
Curd nge chia
Enye indlela enkulu yokuyidla le mbewu yongeza ezinye iipunipoyi kwipakethi ye-cottage ushizi kunye ne-flavour le mxube kunye ne-yoghurt okanye ukhilimu omuncu. Esi sidlo sinokulungelelwa kubadlali, kuba ininzi yeprotheni kunye ne-calcium, kodwa ingasetyenziswa ngabo bonke abathandi be-cottage cheese.
Sandwich nge chia
Abathandi beescwatshi banokubenza babe luncedo ngakumbi kunamasikeki elula
IiSaladi kunye ne-chia
Enye into ekhethekileyo - ukulungiselela nayiphi na isaladi yokukhanya kunye nemifuno nenyama, kwaye uyigcwalise ngejisi lemon, ioli yeoli kunye ne-spoon yembewu ye-chia. Ngokukodwa bahlala kwiimali kwiimpawu zesiJapan kunye neTshayina - kule ngxaki zinokuhlanjululwa kunye nesixa sesame ku iresiphi.
Ukufingqa, kungatsholwa ukuba imbewu ye-chia ifanelekile kunoma yiphi na isidlo, kwaye ukuba uyathanda ukuzama iimveliso ezintsha, olu khetho lugqibelele kwitheyibhile yakho.