7 makuru ehutano mabhenefiti echa

Zvemukati

• 1. Kudzora chirwere cheshuga
• 2. Kuvandudza hutano hwemukati
• 3. Kubatsira kuderedza uremu
• 4. Deredza njodzi yehutano hwemwoyo
• 5. Dzivirira kukwegura kusati kwasvika
• 6. Chengetedza cholesterol
• 7. Simbisa mapfupa
• Zvakanakira chia mafuta
• Maitiro ekudya chia
• Ruzivo rwehutano hweChia mbeu

Chia imbeu inoonekwa sechikafu chakakura chine mabhenefiti akati wandei ehutano, ayo anosanganisira kugadzirisa matumbo ekufambisa, kusimudzira cholesterol uye kunyangwe kudzikisira chishuwo chekudya, sezvo yakafuma mune fiber uye mavitamini.

Mbeu dzeChia dzine maitiro avo omega-3, antioxidants, calcium, mapuroteni, fibers, mavitamini uye zvicherwa, izvo zvinoita kuti mbeu iyi ive yekuwedzera inovaka muviri, yakasikwa uye ine hupfumi.

Iwo mabhenefiti makuru echia anosanganisira:

1. Kudzora chirwere cheshuga

Nekuda kweiyo yakakwira fiber yezvinyorwa, chia inokwanisa kudzivirira kuwedzera nekukurumidza muropa glucose nekudzora huwandu hweshuga muropa, rinove rakanakisa kudzora rudzi rwekutanga uye mhando yechirwere cheshuga 2. Pamusoro pezvo, inoderedza iyo glycemic index yezvikafu , nekuda kweshinda, ichiita kuti nzara irege kuoneka kamwe kamwe.

2. Kuvandudza hutano hwemukati

Zvakare nekuda kweiyo fiber zvirimo, chia mbeu inowedzera ura kufamba, kudzivirira kuumbika, asi kuti uve nemhedzisiro iyi unofanirwa kushandisa zvakanaka hydrated mbeu, zvikasadaro mbeu dzinogona kukanganisa matumbu mashandiro, kuwedzera njodzi colitis, semuenzaniso.

3. Kubatsira kuderedza uremu

Mbeu dzeChia dzinokwanisa kutora huwandu hwakawanda hwemvura uye, nekudaro, inogadzira gel inotora imwe nzvimbo mudumbu, ichideredza shungu yekudya.

Fomu yakanaka yekushandisa ndeye kuita om husiku humwe, iyo inosanganisira kusiira zvinotevera zvinoshandiswa mumudziyo wegirazi: yogati yechisikigo + 1 kiyipuni yechia + 1 kapuni yeoats + 1 teaspoon yuchi. Musanganiswa uyu unofanirwa kuchengetwa mufiriji husiku hwega hwega uye unogona kudyiwa pakudya kwemangwanani.

4. Deredza njodzi yehutano hwemwoyo

Chia ine huwandu hwakanaka hwe omega 3 iyo inoshanda pamuviri nekuderedza kuzvimba, kudzora huwandu hwecholesterol, kudzivirira atherosclerosis uye kuchengetedza muviri kubva kuzvirwere zvemoyo uye zvehuropi, kugadzirisa ndangariro uye chimiro.

Omega 3 chinhu chakakosha kwazvo pakuita kwehuropi, sezvo 60% yeuropi inoumbwa nemafuta, kunyanya Omega 3. Kushaikwa kwemafuta aya kwakabatana nekurasikirwa kukuru kwendangariro muvakwegura uye neakawanda manzwiro kushungurudzika uye kuora mwoyo.

5. Dzivirira kukwegura kusati kwasvika

Mbeu dzeChia dzine antioxidants iyo inorwisa mahara radicals, ichidzivirira kukwegura kwesero. Antioxidants zvinhu zvinobatsira muviri kunonoka kana kudzivirira kuita kwemahara radicals mumasero, kudzivirira kusingaperi kukuvara uko, nekufamba kwenguva, kunotungamira mukukudziridzwa kwezvirwere zvakaita segomarara, cataract, matambudziko emwoyo, chirwere cheshuga uye kunyange Alzheimer's. Kana Parkinson's .

6. Chengetedza cholesterol

Chia ine huwandu hwakawanda hweasina kusungunuka fiber, ndiko kuti, haina kunyungudika mumvura, uye nekudaro, kana ichinge yashandiswa inogona kubatsira kubvisa mafuta aripo mukudya, achibviswa zvakasikwa netsvina.

7. Simbisa mapfupa

Ichi zvakare chitubu checalcium yakanaka, iyo inobatsira kusimbisa mapfupa, ayo anonyanya kuratidzwa mune osteopenia, osteoporosis, kana mushure mekutyoka, kana kwenguva refu yemubhedha.

Zvakanakira chia mafuta

Mafuta eChia anogona kuwanikwa mumacapsule kana mune yakasikwa mvura fomu, uye ine hutano hunobatsira nekuti yakafuma mu omega-3, mafuta akanaka emuviri anoita anoita mabasa akadai sekusimbisa immune system, kugadzirisa ndangariro uye ndangariro. kuisa pfungwa, kuderedza kuzvimba mumuviri uye kudzivirira zvirwere zvemwoyo, zvakadai sekurwadziwa kwemoyo.

Kuti uwane mabhenefiti aya, unofanirwa kutora mahwendefa 1 kusvika ku2 emafuta echia pazuva, kana 1 kiyipuni yemafuta echisikigo, ayo anogona kuwedzerwa kumarepeti ane hutano echingwa, masobho, makeke uye stews. Ona zvimwe pamusoro peChia mbeu yemafuta mumacapsules.

Maitiro ekudya chia

Chia imbeu diki iyo inoshanda zvakanyanya uye iri nyore kushandisa. Mimwe mienzaniso ndeiyi:

• Wedzera chia mbeu kukeke, pancake kana mabhisikiti mabikirwo;
• Wedzera mbeu kune zvakagadzirira-kudya-chikafu senge yogati, muto kana saradhi;
• Gadzira husiku hwese, uchiwedzera 1 punipuni yembeu yechi mu 250 ml yemvura uye unodya maminetsi makumi maviri pamberi pekudya kukuru kana kwekudya kwemangwanani.

Chia inogona kuwanikwa muchimiro chezviyo, hupfu kana mafuta uye inogona kuwedzerwa kugati, zviyo, majusi, makeke, masaladi nezvinonhuwira. Kuti uwane zvese zvakanakira chia ingodya zvinopfuura maaspuni maviri pazuva.

Ruzivo rwehutano hweChia mbeu

Kugadzirwa kwehutano kwe100 g yembeu dzechia: