11 Yakaverengerwa Hutano Kubatsira kweChia Mbeu

Zvemukati

• 1. Mbeu dzeChia Dzinonunura Huwandu Hwakawanda hweMututuru NemaKoriori Mashoma
• 2. Mbeu dzeChia Dzakatakurwa Neantioxidants
• 3. Anenge maCarbs ese ari maari fiber
• 4. Mbeu dzeChia Dzakakwira muProtein Yemhando
• 5. Iyo Yakakwira Fiber uye Mapuroteni Zvemukati muChia Mbeu Zvinogona Kukubatsira Iwe Kuderedza Kurema
• 6. Mbeu dzeChia Dzakakwira muOmega-3 Fatty Acids
• 7. Chia Mbeu Dzinogona Kuderedza Njodzi Yako Yechirwere Chemwoyo
• 8. Iwo Akakwirira mune Many akakosha Mapfupa Matumbu
• 9. Mbeu dzeChia Dzinogona Kuderedza Mashuga eropa
• 10. Ivo Vanogona Kuderedza Kusingaperi Kuzvimba
• 11. Mbeu dzeChia Dziri Nyore Kupinza Muchikafu Chako
• Icho Chinokosha
• Wakaedzwa Kwakanaka: Moringa neCastor Oils

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Mbeu dzeChia zviri pakati pezvikafu zvine hutano pasi.

Iwo akatakurwa nezvinovaka muviri izvo zvinogona kuve nezvinokosha zvakakosha kumuviri wako uye huropi.

Heano gumi nemaviri mabhenefiti ehutano hwechia mbeu, inotsigirwa nesainzi.

1. Mbeu dzeChia Dzinonunura Huwandu Hwakawanda hweMututuru NemaKoriori Mashoma

Mbeu dzeChia idiki dema mhodzi kubva kumuti Salvia hispanica, iyo ine hukama nemindi.

Mbeu dzeChia dzaive chikafu chakakosha chevaAztec neMayans kumashure muzuva.

Vakavakoshesa nekugona kwavo kupa simba rakasimba. Muchokwadi, "chia" izwi rekare rechiMayan rinoreva "simba."

Kunyangwe zvavo nhoroondo dzekare sechikafu chekudya, mbeu dzechia dzakazozivikanwa sechikafu chemazuva ano chapfuura.

Mumakore mashoma apfuura, ivo vakaputika mukuzivikanwa uye ikozvino vanodyiwa nevanhu vanoziva nezvehutano pasi rese.

Usanyengerwe nehukuru - idzi diki mbeu dzinotakura zvine simba chikafu chekuvaka.

Io-ounce (28 gramu) inoshambirwa nembeu dzechia ine (1):

• Fiber: 11 magiramu.
• Mapuroteni: 4 magiramu.
• Mafuta: 9 gramu (mashanu acho ari omega-3s).
• Calcium: 18% yeiyo RDI.
• Manganese: 30% yeiyo RDI.
• Magnesium: 30% yeiyo RDI.
• Phosphorus: 27% yeiyo RDI.
• Iinewo huwandu hwakakwana hwezinc, vitamini B3 (niacin), potasium, vhitamini B1 (thiamine) uye vhitamini B2.

Izvi zvinonyanya kushamisa tichifunga kuti iyi ingori imwechete ounce, yakaenzana magiramu makumi maviri nemasere kana maviri maaspuni. Iyi diki mari inopa chete zana nemakumi manomwe nenomwe (137) macalorie uye gramu imwe yezvinodyiwa makabhohaidhiretsi.

Sezvineiwo, kana iwe ukabvisa iyo fiber - yakawanda yacho isingagumi seinoshandiswa macalorie emuviri wako - chia mbeu inongova ne101 macalorie paunzi (28 gramu).

Izvi zvinovaita chimwe chenzvimbo dzakanakisa dzepasi pano dzezvakakosha zvinovaka muviri, koriori yekoriori.

To top things off, chia mbeu chikafu chese-chezviyo, chinowanzo kurimwa zvine muviri. Uyezve, ivo vasiri-GMO uye zvakasununguka vasina guten.

Pfupiso Kunyangwe idzo diki saizi, mbeu dzechia ndechimwe chezvikafu zvinovaka muviri pasi. Iwo akatakurwa nefiber, protein, omega-3 fatty acids uye akasiyana micronutrients.

2. Mbeu dzeChia Dzakatakurwa Neantioxidants

Imwe nharaunda umo mbeu dzechia dzinovhenekera ndeye yavo yepamusoro antioxidant yezvinyorwa (, 3).

Aya ma antioxidants anochengetedza mafuta akaomesesa ari mumbeu kubva pakuenda rancid (4).

Kunyangwe iwo mabhenefiti e antioxidant ekuwedzera ari kuitirana nharo, vaongorori vanobvuma kuti kuwana antioxidants kubva muzvikafu kunogona kuve nehutano hwakanaka mhedzisiro ().

Kunyanya kukosha, antioxidants inorwisa kugadzirwa kwemahara radicals, ayo anogona kukuvadza maseru mamorekuru uye anobatsira mukukwegura nezvirwere zvakaita segomarara (,).

Pfupiso Mbeu dzeChia dzakakwirira muma antioxidants ayo anobatsira kuchengetedza mafuta akaomesesa ari mumbeu. Ivo zvakare vane akasiyana mabhenefiti ehutano.

3. Anenge maCarbs ese ari maari fiber

Rimwe ounce (28 gramu) yembeu dzechia ine magiramu gumi nemaviri e carbs. Nekudaro, gumi nerimwe eaya magiramu ari fiber, ayo asingagaywe nemuviri wako.

Fiber haisimudze shuga yeropa kana kuda kuti insulin iraswe. Kunyangwe iri yemhuri yemakabohydrate, ayo mhedzisiro yehutano akasiyana zvakanyanya neaya eanogaya macarbs sestarch neshuga.

Iyo inogayikwa carb yezvinyorwa inongova chete gramu paunzi (28 gramu), iyo iri yakaderera kwazvo. Izvi zvinogadzira chia yakaderera-carb chikafu chinoshamwaridzika.

Nekuda kweiyo yepamusoro inogadziriswa faibha zvemukati, chia mbeu dzinogona kupinza kusvika kagumi kakapetwa huremu hwavo mumvura, ichiita segel-yakafanana uye ichiwedzera mudumbu rako (8).

Pfungwa, izvi zvinofanirwa kuwedzera kuzara, kunonoka kutora chikafu chako uye nekukubatsira otomatiki kudya mashoma macalorie.

Fiber zvakare inodyisa hushamwari hwebhakitiriya mumatumbo ako, izvo zvakakosha - kuchengeta yako gut maruva akadyiswa zvakanaka kwakakosha zvakanyanya kune hutano ().

Mbeu dzeChia dzine 40% fiber nehuremu, ichivaita imwe yeakanakisa sosi ye fiber munyika.

Pfupiso Anenge ese mahydrohydrate mumbeu dzechia ari fiber. Izvi zvinovapa kugona kupinza kagumi kana gumi zvakapetwa huremu hwavo mumvura. Fiber inewo akasiyana maitiro anobatsira pane hutano.

4. Mbeu dzeChia Dzakakwira muProtein Yemhando

Mbeu dzeChia dzine huwandu hwakanaka hweprotein.

Nechuremu, iwo anenge 14% protein, ayo akakwirira kwazvo achienzaniswa nezvirimwa zvakawanda.

Ivo zvakare vane chiyero chakanaka cheakakosha amino acids, saka muviri wako unofanirwa kukwanisa kushandisa yavo mapuroteni zvemukati (,).

Mapuroteni ane mabhenefiti akasiyana siyana ezvehutano uye nekure kurema kurasikirwa uremu zvine hutano chikafu chekudya.

Kudya kweprotein kwakakwira kunodzikisira chishuwo uye kwakaratidzwa kudzikisira pfungwa dzechikafu ne60% uye chishuwo chekutora nguva yehusiku ne50% (,).

Mbeu dzeChia chaizvo ipuroteni yakanakisa sosi - kunyanya kune vanhu vanodya zvishoma kana vasina zvigadzirwa zvemhuka.

Pfupiso Mbeu dzeChia dzakakwirira muprotein yemhando yepamusoro, yakanyanya kukwirisa kupfuura chikafu chinodyarwa chirimwa. Mapuroteni ndiye ekuremerwa uremu ane hushamwari macronutrient uye anogona zvakanyanya kudzikisira kudya uye zvishuwo.

5. Iyo Yakakwira Fiber uye Mapuroteni Zvemukati muChia Mbeu Zvinogona Kukubatsira Iwe Kuderedza Kurema

Nyanzvi zhinji dzehutano dzinotenda kuti chia mbeu dzinogona kubatsira kudzikira.

Iyo fiber inogadzikana inonwisa yakawanda yemvura uye inowedzera mudumbu mako, iyo inofanirwa kuwedzera kuzara uye kunonoka kudyiwa kwechikafu (14).

Ongororo dzinoverengeka dzakaongorora iyo soluble fiber glucomannan, iyo inoshanda nenzira yakafanana, ichiratidza kuti inogona kutungamira kuhuremu (,).

Zvakare, iyo protein mune chia mbeu inogona kubatsira kudzikisira kudya uye kudya kwekudya.

Muchokwadi, kumwe kuongorora kwakaratidza kuti kudya mbeu dzechia pakudya kwekuseni kwakawedzera kuguta uye kwakaderedza kudya kwekudya munguva pfupi ().

Nekudaro, zvidzidzo zvinoongorora kushanda kwembeu dzechia dzekudzikisa uremu dzakapa zvinogumbura.

Mune chidzidzo chevanhu makumi mapfumbamwe vanorema, 50 gramu yembeu dzechia pazuva kwemasvondo gumi nemaviri hadzina kukosha pahuremu hwemuviri kana mamaki ehutano (18).

Mune kumwe kudzidza kwemavhiki gumi mumadzimai makumi matanhatu nemaviri, mbeu dzechia hadzina kukanganisa huremu hwemuviri asi dzakawedzera huwandu hwemafuta omega-3 muropa ().

Mukupesana, chidzidzo chemwedzi mitanhatu muvanhu vakafutisa vane chirwere cheshuga cheshuga pane chikafu chakadzikiswa-koriori chakawana kuti kudya mbeu dzechia zuva nezuva kwakakonzeresa kurasikirwa nekuremerwa kupfuura placebo ().

Kunyangwe kuwedzera chia mbeu kuchikafu chako kusingaite kuti uremerwe wega, nyanzvi zhinji dzinofunga kuti dzinogona kuve chinobatsira kuwedzera kune kurasikirwa kwekurema.

Kudya kwehuremu chikafu chinopfuura zvinopfuura chikafu chimwe chete. Kudya kwese kunoverengeka, pamwe nemamwe maitiro ehupenyu sekurara uye kurovedza muviri.

Kana zvabatanidzwa nechikafu chaicho-chakavakirwa pakudya uye nemararamiro ane hutano, mbeu dzechia dzinogona kubatsira kusimudzira uremu.

Pfupiso Mbeu dzeChia dzakakwira mupuroteni uye faibha, zvese zviri zviviri zvakaratidzirwa kubatsira kuonda. Nekudaro, zvidzidzo pambeu dzechia zvakapa mhedzisiro yakavhenganiswa.

6. Mbeu dzeChia Dzakakwira muOmega-3 Fatty Acids

Kufanana neflakisi, mbeu dzechia dzakanyanya muomega-3 fatty acids.

Muchokwadi, mbeu dzechia dzine omega-3s akawanda kupfuura salmon, gramu ye gramu.

Zvisinei, zvakakosha kuchengeta mupfungwa kuti omega-3s mavari anonyanya ALA (alpha-linolenic acid), iyo isingabatsiri sezvaungafunga.

ALA inoda kushandurwa kuita mafomu anoshanda eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) muviri wako usati waishandisa.

Nehurombo, vanhu havana kukwana pakushandura ALA kuita aya mafomu anoshanda.

Naizvozvo, chirimwa omega-3s inowanzo kuve yakaderera zvakanyanya kune mhuka sosi yemafuta ehove ().

Zvidzidzo zvakaratidza kuti mbeu dzechia - kunyanya kana dzakakomberedzwa - dzinogona kuwedzera mwero weropa weRAA neEPA asi kwete DHA (,).

Izvi zvinogona kuva dambudziko.

Nekuti ivo havapi chero DHA, inova yakakosha omega-3 mafuta, nyanzvi zhinji dzinoona chia mhodzi yakaderera-mhando omega-3 sosi.

Kuti uwane iyo DHA muviri wako nehuropi zvinoda, idya hove dzakakora nguva dzose kana kutora hove mafuta kana - kana iwe uri vegan kana yemuriwo - chirimwa-chakabikwa DHA chinowedzera.

Pfupiso Mbeu dzeChia dzakakwira kwazvo mu omega-3 fatty acid ALA. Zvisinei, vanhu havana kunaka pakushandura izvi kuva DHA, inonyanya kukosha omega-3 fatty acid.

7. Chia Mbeu Dzinogona Kuderedza Njodzi Yako Yechirwere Chemwoyo

Tichifunga nezvekuti mbeu dzechia dzakakwira mune fiber, protein uye omega-3s, dzinogona kudzikisa njodzi yako yechirwere chemwoyo.

Mabhenefiti avo akaongororwa muzvidzidzo zvakati wandei, asi mhedzisiro yacho yanga isinganzwisisike.

Rat zvidzidzo zvakaratidza kuti chia mbeu inogona kudzikisira zvimwe zvine njodzi, kusanganisira triglycerides, kuzvimba, insulin kushora uye dumbu mafuta. Vanogona zvakare kusimudza "yakanaka" HDL cholesterol (,).

Nekudaro, kumwe kudzidza kwevanhu hakuna kuona chero kugadziridzwa mune zvine njodzi ().

Tsvagurudzo shoma dzinoratidza kuti chia mbeu dzinoderedza zvakanyanya BP muvanhu vane hypertension, inova njodzi yakasimba yechirwere chemoyo (,).

Pakazara, zvinokwanisika kuti mbeu dzechia dzinogona kubatsira hutano hwemwoyo, asi dzinogona kunge dzisina mhedzisiro kunze kwekunge ichiperekedzwa neimwe nzira inobatsira yemararamiro uye shanduko yekudya.

Pfupiso Zvidzidzo pamhedzisiro yembeu dzechia pane chirwere chemwoyo njodzi zvinhu hazvizivikanwe. Zvimwe zvidzidzo zvinoratidza kubatsirwa, zvimwe hazviiti.

8. Iwo Akakwirira mune Many akakosha Mapfupa Matumbu

Mbeu dzeChia dzakakwira mune zvinoverengeka zvinovaka muviri izvo zvakakosha kune hutano hwemabhonzo.

Izvi zvinosanganisira calcium, phosphorus, magnesium uye protein.

Iyo calcium yemukati inonyanya kunakidza - 18% yeiyo RDI mune imwechete ounce (28 gramu).

Giramu ye gramu, ichi chakakwirira kupfuura zvigadzirwa zvemukaka zvakawanda. Nekuda kweizvozvo, mbeu dzechia dzinogona kutaridzirwa sosi yakanaka kwazvo yecalcium kune vanhu vasingadyi dairy.

Nekudaro, chia mbeu zvakare ine phytic acid, iyo inoderedza calcium kubatwa kune imwe nhanho.

Pfupiso Mbeu dzeChia dzakakwira mu calcium, magnesium, phosphorus uye protein. Zvese izvi zvinovaka muviri zvakakosha kuhutano hwemabhonzo.

9. Mbeu dzeChia Dzinogona Kuderedza Mashuga eropa

Yakanyanya kutsanya shuga yeropa mazinga chiratidzo chechiratidzo chisina kurapwa rudzi rwechipiri chirwere cheshuga.

Nguva dzose kutsanya kwakanyanya kweshuga yeropa inosanganisirwa nenjodzi yakawedzera yezvirwere zvakawanda zvisingaperi, kusanganisira chirwere chemwoyo ().

Asi zviputi zvenguva pfupi mumashuga eropa mushure mekudya zvinogona zvakare kuve nemhedzisiro inokanganisa hutano kana zvanyanya zvakanyanya nguva zhinji ().

Zvidzidzo zvezvipfuyo zvakaona kuti chia mbeu dzinogona kuvandudza insulin senzwi uye kudzora shuga muropa, kudzikamisa huwandu hweshuga yeropa mushure mekudya (,,).

Zvidzidzo zvishoma zvevanhu zvinotsigira izvi nekuratidza kuti kudya chingwa chine mbeu dzechia kunodzikisa mumashure mekudya kusimuka mushuga yeropa zvichienzaniswa nechingwa chisingaise chero chia (,).

Pfupiso Zvidzidzo zvinoratidza kuti chia mhodzi dzinogona kudzikisa kuwedzera kweshuga yeropa mushure mekudya kwakanyanya-carb, pamwe zvichizobatsira vanhu vane chirwere cheshuga chechipiri.

10. Ivo Vanogona Kuderedza Kusingaperi Kuzvimba

Kuzvimba kuita kwemuviri wako zvakajairika kuhutachiona kana kukuvara. Ganda rakatsvuka uye rakazvimba muenzaniso chaiwo.

Kunyangwe kuzvimba kuchibatsira muviri wako kupora uye kurwisa mabhakitiriya, mavairasi uye zvimwe zvinotapukira, zvinogona dzimwe nguva kukuvadza.

Izvi zvinonyanya kushanda mukusazvimba kusingaperi, iyo inosanganisirwa nenjodzi yakawedzera yechirwere chemoyo nekenza.

Kuzvimba kusingaperi kazhinji hakune zviratidzo zvinooneka, asi zvinogona kuongororwa nekuyera mamaki ekuputira muropa rako.

Maitiro akasiyana ehutano asina hutano anowedzera mukana wako wekusingaperi kuzvimba, kusanganisira kuputa, kushomeka kwekurovedza muviri kana kudya kwakashata.

Kune rimwe divi, zvimwe zvekudya zvine hutano zvinogona kudzora huwandu hweropa hweanomakisa mamaki.

Imwe yemwedzi mitatu yekudzidza muvanhu makumi maviri vane chirwere cheshuga yakaratidza kuti kudya makumi matatu nemasere embeu dzechia zuva rega rega kwakadzora chiratidzo chehs-CRP ne40%. Mukupesana, avo vakawana gorosi bran havana kuwana chakakosha bhenefiti ().

Zvimwe zvidzidzo zvembeu dzechia zvakatadza kuona chero chakakosha mhedzisiro pane anogumbura mamaki ().

Pfupiso Hushoma humbowo hunoratidza kuti kudya mbeu dzechia kunogona kudzora chiratidzo chekupisa chinonzi hs-CRP. Zvisinei, zvikomborero zvehutano hazvina chokwadi uye zvimwe zvidzidzo zvinodiwa.

11. Mbeu dzeChia Dziri Nyore Kupinza Muchikafu Chako

Mbeu dzeChia zvinoshamisa kuti zviri nyore kupinza mukudya kwako.

Mbeu pachezvadzo dzinoravira pane kupopota, kuti iwe ugone kuzviwedzera kune zvakanakisa chero chinhu.

Izvo zvakare hazvidi kuve pasi sembeu yeflakisi, izvo zvinoita kuti zvive nyore kwazvo kugadzirira.

Dzinogona kudyiwa dzakasviba, dzakanyoroveswa muto, kuwedzerwa kune porridge, pudding, smoothies kana kuwedzerwa kune zvakabikwa zvinhu.

Iwe unogona zvakare kumwaya iwo pamusoro pezviyo, yogati, miriwo kana mupunga ndiro.

Nekuda kwekugona kwavo kunwa zvese mvura nemafuta, dzinogona kushandiswa kutsemura sosi uye sevamiririri vezai mumarepeke.

Inogona zvakare kusanganiswa nemvura ikashandurwa ikaita gel.

Kuwedzera chia mbeu kumaphikisi kunowedzera zvakanyanya kukosha kwavo kwehutano.

Kana iwe uchida kutenga chia mbeu, pane yakasarudzika sarudzo paAmazon nezviuru zvevatengi wongororo.

Ivo vanoita kunge vanoita kunge vanoregererwa zvakanaka, asi kana usati wajaira kudya yakawanda fiber, saka pane mukana wekugaya mhedzisiro mhedzisiro kana iwe uchidya zvakawandisa panguva.

Kurudziro yakajairika yedhisheni ndeye magiramu makumi maviri (anenge 1.5 mashupuni) embeu dzechia, kaviri pazuva.

Pfupiso Mbeu dzeChia zviri nyore kugadzirira uye zvinowanzo kuwedzerwa kune porridge kana smoothies.

Icho Chinokosha

Mbeu dzeChia hadzina kungopfuma chete muzvinhu zvinovaka muviri, omega-3 mafuta, antioxidants uye faibha asiwo zvakareruka kugadzirira. Vanhu vanowanzovawedzera kune yavo porridge kana smoothies.

Zvidzidzo zvinoratidza kuti ivo vane akasiyana hutano mabhenefiti, kubva pahuremu hwekudzikira kudzikisira kuzvimba.

Kana iwe usinga dye chia mbeu kare, iwe unofanirwa kunyatsofunga kufunga kuzviwedzera kune kwako kudya. Ivo vari pakati pezvishoma zvidyiwa zvakakodzerwa nemusoro wenyaya.

Wakaedzwa Kwakanaka: Moringa neCastor Oils