Hutano chikafu mafambiro - chia mbeu

Mbeu dzeChia idiki, shava, nhema kana chena mbeu. Ivo vangangoita vadiki sembeu dzepoppy. Vanouya kubva kune chirimwa mumhuri yemindi. Mbeu dzeChia dzinounza zvinoverengeka zvakakosha zvinovaka muviri mune mashoma macalorie uye diki package.

Unogona kudya iyi mbeu ine nati munzira dzakawanda.

NEI VAKAKUITIRAI ZVAKANAKA

Mbeu dzeChia dzakapfuma mu fiber, mafuta ane hutano, uye antioxidants ayo anobatsira kudzivirira kukuvara kwesero.

Mbeu dzeChia isosi yakanaka yeasina kusungika fiber. Mbeu dzinokura zvishoma uye dzinogadzira gel pavanosangana nemvura. Iyi gel inowedzera hukuru kuzvituru zvako, izvo zvinochengeta ura kufamba nguva dzose uye zvinobatsira kudzivirira kupatira. Iyo yakawedzerwa hombe zvakare inogona kukubatsira iwe kuti unzwe uzere uye saka unodya zvishoma.

Chete 1 punipuni (15 milliliters, mL) yembeu dzechia dzinokupa 19% yefibhi yako yezuva nezuva.

Mbeu dzeChia zvakare dzakapfuma mune akakosha mafuta acids, omega-3 uye omega-6. Zvakakosha mafuta acids zvinhu zvine mafuta izvo muviri wako unoda kushanda. Izvo hazvina kugadzirwa mumuviri, uye iwe unofanirwa kuzviwana kubva kune zvekudya.

Oiri mumbeu dzechia ine huwandu hwakawanda hweakakosha mafuta acids achienzaniswa nemamwe mafuta, kunyangwe mbeu yeflakisi (linseed) mafuta.

Vatsvagiri vari kutarisa kuti kana kudya kwakanyanya kwemafuta acids anowanikwa mune chia mhodzi kunogona kuvandudza kuwedzerwa kweropa, hutano hwemwoyo, shuga yeropa, kana kupa zvimwe zvakanaka.

MAGadzirirwo AVAKAITWA

Mbeu dzeChia dzinogona kuwedzerwa kana kusaswa pane chero chinhu. Iko hakuna kugadzirira kunodiwa - kusiyana nembeva yefilakisi, mbeu dzechia hadzifanirwe kuve pasi kuitira kubatsirwa zvakanyanya. Kuti uwedzere chia mbeu kuchikafu chako:

• Wedzera ivo kuchingwa chako chimedu.
• Vapfekedze pamashizha.
• Vawedzere kune zvinwiwa zvako, smoothies, yogati, kana oatmeal.
• Wedzera ivo kumasobho, saladi, kana pasita ndiro.
• Vawedzere kune ako mapancake, chigunwe cheFrance, kana musanganiswa wekubheka.

Iwe unogona zvakare kukuya mbeu dzechia mupepa uye wobva wawedzera kunama kune yako mukanyiwa kana mamwe musanganiswa usati wabika kana kubheka.

KWAZVO KUWANIKWA CHIA MBEU

Mbeu dzeChia dzinogona kutengwa pane chero chitoro chekudya chehutano, kana pamhepo. Zvitoro zvikuru zveresitorendi zvinogona zvakare kutakura mbeu dzechia mune yepanyama kana yehupenyu chikafu nzira. Ingotenga bhegi rembeu dzechia, dzakagayiwa kana dzakakwana.

Hutano chikafu mafambiro - sage; Hutano hwechikafu maitiro - salvia; Zvikafu zvishoma zvine hutano - Mbeu dzeChia; Kurera huremu - Mbeu dzeChia; Kudya zvine hutano - Mbeu dzeChia; Wellness - Mbeu dzeChia

Academy yeNutrition uye Dietetics webhusaiti. Chii chinonzi chia mbeu? www.eatright.org/resource/food/vitamin-and-supplements/nutrient-rich-foods/what-are-chia-seeds. Yakagadziridzwa Kurume 23, 2018. Yakasvika muna Chikunguru 1, 2020.

Vannice G, Rasmussen H.Position yeiyo academy yezvikafu zvinovaka muviri uye dietetics: chikafu chinodya mafuta acids kune vanhu vakuru vane hutano. J Acad Nutriti Kudya. 2014; 114 (1): 136-153. PMID: 24342605 pubed.ncbi.nlm.nih.gov/24342605/.

• Chikafu