Mashandisiro ekushandisa chia kurasikirwa nehuremu (nemabikirwo)

Zvemukati

• Sei chia ichionda
• Mafuta eChia mumacapsule
• Mapepa ane chia
• 1. Keke ine chia
• 2. Pancake ine chia
• 3. Chia Smoothie neinanazi

Chia inogona kushandiswa mukuremerwa uremu maitiro nekuti inowedzera manzwiro ekuguta, inovandudza hutumbu kufamba uye inoderedza kunwa kwemafuta muura.

Kuti uwane mhedzisiro yaunoda, zvinokurudzirwa kuisa kiyipuni imwe yechaa mugirazi remvura, uisiye kwemaminetsi gumi nemashanu uye unwe maminetsi makumi maviri masikati kana masikati. Kuti unakidze musanganiswa uyu, unogona kusvina hafu yemonimu wobva wawedzera mazaya echando pamusanganiswa uyu wekuravira, woishandisa semvura inonwiwa.

Iyi tsika, inosanganisirwa neyakajairika yezviitiko zvemuviri uye kudzidziswa kunovaka muviri kunovaka muviri, inoderedza nguva inotora yekudzikisa huremu, mukuwedzera mukuderedza mikana yekuisa huremu zvakare.

Sei chia ichionda

Chia inogona kukubatsira kudzikira huremu nekuda kwekuvapo kwezvinovaka muviri zvinodzora nzara uye zvinounza mabhenefiti kumuviri, senge:

• Fibhi: gadzirisa matumbo ekufambisa, kuwedzera kunzwa kwekuguta uye kudzikisa kunwa kwemafuta muura;
• Mapuroteni: ita kuti nzara itore nguva yakareba kuti idzoke uye irambe yakaonda;
• Omega 3: kuderedza ropa remafuta akawandisa, kubatsira nemutemo we testosterone uye kugadzirisa mamiriro.

Kuti huremu hwechia hweshandiswe zvirinani, zvakakosha kushandisa kanenge 2 litita emvura pazuva, sezvo mvura pamwe nembeu ichawedzera kunzwa kwekuguta uye kugadzirisa matumbo ekufambisa, zvinova zvinhu zvakakosha kuita zvishoma nezvishoma.

Kunze kwekudzikira uremu, mbeu iyi zvakare inovandudza hutano hwemwoyo, inodzora chirwere cheshuga uye inosimbisa immune system. Ona 6 mamwe mabhenefiti ehutano echia.

Mafuta eChia mumacapsule

Pamusoro peiyo mbeu nyowani, zvinokwanisika kushandisa chia mafuta mumacapsule kukurumidza kuonda uye kubatsira kuwedzera manzwiro. Kuti uite izvi, iwe unofanirwa kutora 1 kusvika ku2 makapisi emafuta usati wadya masikati uye kudya kwemanheru, sezvo maitiro acho akafanana neaya echa chia. Tarisa uone zvakanakira chia mafuta uye kuti ingashandiswa sei.

Nekudaro, kushandiswa kwe chia mumacapsule kunofanira kungoitwa chete nevana nevakadzi vane nhumbu kana kuyamwisa vachitungamirwa nachiremba kana nyanzvi yezvokudya.

Mapepa ane chia

Chia imbeu inochinja-chinja, inogona kushandiswa ese mumabikirwo anotapira uye anonaka sechinhu chikuru, asiwo kuwedzera magadzirirwo kune mamwe mabikirwo, sezvo isingakanganise iyo yekutanga flavour uye inowedzera kukosha kwehutano hwechikafu.

1. Keke ine chia

Iyi nzira yekeke rese ne chia inobatsira kudzora ura kudzivirira gasi uye kuzvimbirwa, nekuti inowedzera uye inonyorovesa fecal keke, inodzora ura kutama.

Zvisungo:

• 340 g yemacarob flakes;
• 115 g yemargarine;
• 1 kapu yeshuga tsvuku;
• 1 kapu yeupfu hwakakwana hwegorosi;
• ½ mukombe we chia;
• 4 mazai;
• 1/4 mukombe wecocoa powder;
• 2 mashupuni evanilla akatorwa;
• ½ teaspoon yembiriso.

Kugadzirira modhi:

Preheat oven kusvika 180 ºC. Sungunusa machipisi e carob mune bhaira riiri uye woisa parutivi. Mune imwe mudziyo, rova ​​shuga nemargarine uye wedzera mazai, carob uye vanilla, zvichikurudzira zvakanaka. Simudza iyo cocoa poda, furawa, chia uye mbiriso. Pakupedzisira sanganisa zvimwe zvinosanganisa uye gadzirira maminetsi makumi matatu nemakumi mana.

Izvo zvakare zvinokwanisika kuwedzera nzungu, maarumondi kana zvimwe michero yakaomeswa kumusoro kwekeke, usati waisa muchoto, kuwedzera kuravira uye kuwana mabhenefiti ezvikafu izvi.

2. Pancake ine chia

Iyi yekubheka kwepancake ne chia inzira yakanakisa yekurwisa kupatirwa nekuda kwekuvapo kwefibre.

Zvisungo:

• ½ mukombe we chia mhodzi;
• 1 mukombe weupfu hwegorosi;
• 1 kapu yeupfu hwakakwana hwegorosi;
• ½ mukombe weupfu wemukaka we soy;
• 1 munyu wemunyu;
• 3 nehafu makapu emvura.

Kugadzirira modhi:

Isa zvese zvinoshandiswa mundiro uye sanganisa zvakanaka, kudzamara homogeneous cream yavapo. Kucheka mune isina-tsvimbo yekutsvaira pani, yatove kupisa, hazvidi kuti uwedzere mafuta.

3. Chia Smoothie neinanazi

Vitamini iyi inogona kushandiswa sekudya kwekuseni kana masikati masikati. Nekuti iyo omega 3 iripo mu chia inogona kuwedzera maitiro, izvo zvinodikanwa mukati mezuva kune avo vari munzira yekudzikira huremu.

Zvisungo:

• 2 mashupuni echia;
• ½ chinanazi;
• 400 ml yemvura yechando.

Kugadzirira modhi:

Sakanidza zvese zvinoshandiswa mu blender. Wobva washandira ichiri chilled.