Kudya Kakawanda Zvakanyanya Chia Mbeu Kunokonzeresa Matambudziko?

Zvemukati

• Chia Mbeu Ine Zvakawanda Zvakanakira
• Kudya Zvakawanda Zvakawanda Mbeu dzeChia Zvinogona Kukonzera Nyaya Dzekudya
• Kudya Mbeu dzeChia Kunogona Kuva Njodzi Inotsemura
• Zvimwe Zvidzidzo Zvakawana Kuti ALA Inodya Inogona Kusanganiswa neCrostate Cancer
• Vamwe Vanhu Vangangove Allergic kune Chia Mbeu
• Kudya Zvakawanda Zvakawanda Mbeu dzeChia Zvinogona Kukonzeresa Kukurukurirana Nemamwe Mishonga
• Icho Chinokosha

Mbeu dzeChia, idzo dzinotorwa kubva ku Salvia hispanica chirimwa, zvine hutano hwakanaka uye zvinonakidza kudya.

Izvo zvinoshandiswa mumhando dzakasiyana dzemabikirwo, anosanganisira puddings, mapanikeke uye parfaits.

Mbeu dzeChia dzine kugona kwakasiyana-siyana kwekutora mvura uye kutora kusagadzikana kwegelatinous. Neichi chikonzero, ivo anowanzo shandiswa seyakaomarara mumiriri uye anogona kutogona kushandiswa sevani rinotsiva mazai mune zvimwe zvakabikwa zvinhu ().

Kuwedzera kune kwavo gelling uye kuomesa zvivakwa, chia mbeu dzinozivikanwa kwazvo neakadzo inoshamisa rondedzero yezvakanaka uye zvinogona hutano hutano.

Nekudaro, nepo mbeu dzechia dzichigona kuve chikafu chinovaka muviri kune vakawanda, kudya zvakare kunogona kukonzera mimwe mhedzisiro.

Ichi chinyorwa chinoongorora mhedzisiro yekudya yakawandisa mbeu dzechia.

Chia Mbeu Ine Zvakawanda Zvakanakira

Chimwe chikonzero chikuru chekuti vanhu vadye chia mbeu ndechekuti vane hutano hwakanyanya. Vanopa huwandu hwakawanda hwefibre, mapuroteni, mafuta ane hutano uye micronutrients.

Muchokwadi, chete ounce (28 gramu) yembeu dzechia dzinopa kusvika ku42% yefayabha yako yakakurudzirwa zuva nezuva, kuwedzera kune madosi ane moyo wephosphorus, magnesium, calcium uye omega-3 fatty acids (2).

Mbeu dzeChia zvakare dzakapfuma muma antioxidants, ayo ari makomputa anopa dziviriro kubva kune oxidative kusagadzikana uye nekudzora njodzi yechirwere chisingaperi ().

Kutenda kune yavo yakanaka zvinovaka muviri, mbeu dzechia dzakabatana neakawanda mabhenefiti ehutano.

Mune kumwe kuongorora, chikafu chinosanganisira nopal cactus, soy protein, oats uye chia mbeu dzakawanikwa dzichideredza uremu hwemuviri, ropa triglycerides nekuzvimba ().

Pamusoro pezvo, mbeu dzechia ndeimwe yenzvimbo dzakanakisa dzemichero-omega-3 fatty acids, ayo akaratidzirwa kubatsira kuwedzera "yakanaka" HDL cholesterol, kuderera "yakaipa" LDL cholesterol, kudzikisa triglycerides yeropa uye kudzikisira kuzvimba (,).

Kana uchidyiwa zvine mwero, chia mbeu dzinogona kubatsira hutano hwako.

Pfupiso: Mbeu dzeChia dzakapfuma mu fiber, protein, omega-3 fatty acids, antioxidants uye micronutrients. Vanogona kubatsira kuonda uye kubatsira kudzikisa kuzvimba, ropa cholesterol uye triglycerides.

Kudya Zvakawanda Zvakawanda Mbeu dzeChia Zvinogona Kukonzera Nyaya Dzekudya

Mbeu dzeChia sosi yakanaka ye fiber, ichipa magiramu gumi nemaviri efaibha mune yega-ounzi (28-gramu) inoshumira (2).

Fiber yakakosha kune hutano hwako, kukurudzira kugara uchitsigira mabhakitiriya anobatsira mudumbu rako, pakati pemamwe mabasa akakosha. Nekudaro, yakawandisa fiber inogona kukonzera nyaya kune vamwe vanhu (,).

Kuwedzeredza fiber kudya kunogona kukonzera matambudziko sekurwadziwa mudumbu, kuzvimbirwa, manyoka, kuzvimba uye gasi ().

Izvi zvinogona zvakare kuitika kana yakanyanya fiber kudya kunovhenganiswa neisina kukwana hydration, sezvo mvura yakakosha pakubatsira fiber kupfuura nenzira yekugaya.

Uyezve, avo vane hutachiona hwehutachiona hwehutachiona senge ulcerative colitis kana chirwere cheCrohn vangangoda kuongorora yavo fiber yekudyiwa uye kudzikisira chia mbeu panguva yemafere-up.

Izvi zvirwere zvisingaperi zvinokonzeresa kuzvimba uye kudzikira kweturakiti, izvo zvinogona kutungamira kuzviratidzo sekurwadziwa mudumbu, kubuda ropa, manyoka uye kuonda (,).

Zvidzidzo zvinoratidza kuti kudya kwakawanda kwefibre kunogona kubatsira kudzivirira kubva kuzvirwere zvekuputira ura munguva refu. Izvo zvakati, avo vari kusangana ne-flare-ups vanofanirwa kudzora yavo fiber kudya kwenguva pfupi yekudzora zviratidzo ().

Nekudaro, kune vanhu vazhinji, zviratidzo zvisina kunaka kubva mukudya kwakanyanya kwefibre zvinogona kudzivirirwa nekuwedzera kudya kwefibre zvishoma uye kunwa mvura yakawanda kuti ibatsire kupfuura nemuviri.

Pfupiso: Kudya kwepamusoro kwefibre kunogona kusangana nezviratidzo zvisina kunaka zvekudya sekurwadziwa mudumbu, gasi uye kuzvimba. Vaya vane hutachiona hwehutachiona hwehutachiona vangangoda kudzora yavo fiber yekudya panguva yekukwira-kumusoro.

Kudya Mbeu dzeChia Kunogona Kuva Njodzi Inotsemura

Kunyangwe zvakachengeteka kuvanhu vazhinji, chia mbeu dzinogona kukonzera njodzi yekukachidzwa. Saka ita shuwa kuti unovadya zvine hungwaru, kunyanya kana uchinetseka kumedza.

Iyi njodzi yakawedzera imhaka yekuti yakaoma chia mhodzi dzinozvimba uye dzinotora kanokwana kakapetwa ka12 kusvika pa12 uremu hwadzo mumvura kana dzaburitswa nemvura (13).

Izvi gelling zvivakwa zvinogona kubatsira kana zvasvika pakubika kana kubheka, asi zvine mukana wekuti zvive zvisina kuchengetedzeka, sezvo mbeu dzechia dzinogona kuzvimba zviri nyore uye dzogara muhuro.

Imwe nyaya yenyaya yakakurukura murume ane makore makumi matatu nemapfumbamwe ane chiitiko chine njodzi nembeu dzechia paakadya chipunu chembeu dzakaoma ndokuzonwa girazi remvura.

Mbeu dzakakura mumuviri wake uye dzakakonzera kuvhara, uye aifanira kushanyira imba yekukurumidzira kuti ibviswe (14).

Nguva dzose ita shuwa kuti unonyudza mbeu dzechia kwemaminitsi mashanu kana mashanu usati wadya. Avo vane kunetseka kumedza vangangoda kushandisa chenjera zvakanyanya pakuzvidya.

Pfupiso: Mbeu dzeChia dzinokwanisa kupinza kagumi kana gumi zvakapetwa huremu hwadzo mumvura. Kana asina kunyoroveswa usati waadya, anogona kuwedzera uye kukonzera kuvhara, kuwedzera mukana wako wekudzipwa.

Zvimwe Zvidzidzo Zvakawana Kuti ALA Inodya Inogona Kusanganiswa neCrostate Cancer

Mbeu dzeChia dzine huwandu hwakawanda hweAlpha-linolenic acid (ALA), mhando ye omega-3 fatty acid inowanikwa kunyanya muzvirimwa zvekudya (2).

Omega-3 fatty acids chikamu chakakosha pane chikafu uye chakaratidzirwa kutsigira akawanda maficha ehutano, kusanganisira kugona kwekuziva uye hutano hwemwoyo ().

ALA fatty acids inonyanya kukosha kune avo vasingadyi hove, sezvo vachigona kushandurwa kuita docosahexaenoic acid (DHA) uye eicosapentaenoic acid (EPA) mune zvidiki zvishoma ().

Aya ndiwo maviri mafomu anoshanda e omega-3 fatty acids, uye anogona kuwanikwa mune zvegungwa.

Kunyangwe omega-3 fatty acids inowanzozivikanwa seinobatsira pahutano, zvimwe zvidzidzo zvakawana kusangana pakati peAAA inodya uye kenza yeprostate.

Muchokwadi, chidzidzo chikuru chekucherechedza chinosanganisira 288,268 varume vakaratidza kuti ALA kudya kwaibatanidzwa nenjodzi yakawedzera yekenza yeprostate cancer ().

Chimwe chidzidzo chekucherechedza chakaratidza kuti avo vane kuwanda kweropa kwakanyanya kwe omega-3 fatty acids vaive nenjodzi yakanyanya yegomarara reprostate, zvichienzaniswa nevaya vane yakadzika ropa ().

Nekudaro, zvidzidzo pane izvi zvinopesana. Kumwe kutsvagurudza kwakawanawo kuti ALA fatty acids inogona kudzivirira kubva kune kenza yeprostate.

Ongororo imwe chete yezvidzidzo zvishanu yakawana kuti vanhu vaidya angangoita 1.5 magiramu eAFA pazuva vaine njodzi yakadzikira yekenza yeprostate, zvichienzaniswa nevaya vaidya pasi pe1.5 gramu pazuva ().

Saizvozvowo, kumwe kuongorora kukuru muvanhu mazana masere nemakumi mana nemakumi mana nevaviri kwakaratidza kuti yakakwira ALA kunwiwa kwakabatana nenjodzi yakaderera yekenza yeprostate ().

Izvo zvakakosha kuti urangarire kuti izvi zvidzidzo zvakatarisa chete musangano pakati peAAA yekudya uye kenza yeprostate. Ivo havana kufunga nezvezvimwe zvinhu zvaigona kuve zvakatamba basa.

Zvimwe zvidzidzo zvinodiwa kuti uongorore hukama hunogona kuitika pakati peAAA yekudya uye gomarara reprostate.

Pfupiso: Zvimwe zvidzidzo zvakawana kuti kuwedzerwa kweAAA kunwiwa kunogona kuve pamwe nekuwedzera njodzi yekenza yeprostate, nepo vamwe vakawana ALA inogona kunge ichidzivirira. Kuenderera mberi nekutsvaga kunodiwa.

Vamwe Vanhu Vangangove Allergic kune Chia Mbeu

Vamwe vanhu vanogona kusangana neutachiona mushure mekudya mbeu dzechia, kunyange izvi zvisingawanzoitika.

Chikafu zviratidzo zvekurwisa zvinogona kusanganisira kurutsa, manyoka uye kuruma kwemiromo kana rurimi.

Muzviitiko zvakakomba, kurwara kwekudya kunogona kutotungamira kune anaphylaxis, iyo inotyisidzira hupenyu iyo inokonzeresa kunetseka kufema uye kuomarara muhuro nepachipfuva ().

Chia mbeu allergies hazviwanzo asi zvakanyorwa.

Muneimwe kesi, murume ane makore makumi mashanu nemashanu-ekuberekwa akatanga kudya mbeu dzechia kuti abatsire kudzikisa cholesterol yake. Nekudaro, mazuva mashoma chete gare gare, akatanga kusangana nedzungu, kufema, mikoko uye kuzvimba ().

Kana iwe ukaedza mbeu dzechia kekutanga uye ukaona chero zviratidzo zvechikafu chikafu, rega kushandisa ipapo uye bvunza chiremba wako.

Pfupiso: Vamwe vanhu vari allergic kune chia mbeu uye vanogona kuona zviratidzo senge dumbu kutambudzika, kuchenesa, mikoko uye kuzvimba mushure mekuzvidya.

Kudya Zvakawanda Zvakawanda Mbeu dzeChia Zvinogona Kukonzeresa Kukurukurirana Nemamwe Mishonga

Nepo mbeu dzechia dzakachengeteka kune vanhu vazhinji, ungangoda kuenzanisa kudya kwako kana uri kutora shuga yeropa kana mishonga yeropa.

Imhaka yekuti kudya mbeu zhinji dzechia kunogona kusangana nemhedzisiro yemimwe mishonga iyi.

Chirwere cheshuga Mishonga

Zvimwe zvidzidzo zvakaratidza kuti mbeu dzechia dzinogona kudzikisa mashuga eropa ().

Izvi zvinogona kunge zvakakonzerwa neiyo yakawanda huwandu hwefibre mune chia mhodzi, iyo inononoka kutora kweshuga muropa uye inogona kudzikisa mashuga eropa ().

Muzviitiko zvakawanda, kudya zviyero zvine mwero zvechia zvinogona kubatsira vanhu vane chirwere cheshuga kuchengetedza huwandu hweshuga yeropa mukutarisa.

Nekudaro, madosi eiyo insulin akagadzirirwa uye akanyatsogadziriswa kudzivirira dips uye spikes mushuga yeropa ().

Kudya huwandu hwakawanda hwembeu dzechia kunogona kukonzera huwandu hweshuga yeropa kudzikira uye zvingangoda kugadziridzwa mumutero wemishonga yako yeshuga.

Ropa Kudzvinyirira Mishonga

Kuwedzera pakudzikisa shuga yeropa, chia mbeu dzinoshanda pakuderedza BP.

Mune kumwe kuongorora, kudya mbeu dzechia kwemavhiki gumi nemaviri kwakadzora BP, pamwe chete nemamaki eshuga yeropa uye kuzvimba ().

Izvi zvinodaro nekuti mbeu dzechia dzakakwira mu omega-3 fatty acids, ayo akaratidzirwa kushanda seropa rakaonda uye anogona kudzikira BP.

Chidzidzo muvanhu makumi mapfumbamwe vane chirwere cheBP chakawonekwa kuti kutora omega-3 fatty acid inowedzera kwemavhiki masere kwakadzora systolic yeropa ne22.2 mm Hg uye diastolic reropa ne11,95 mm Hg, paavhareji.

Nekudaro, vanhu vari muchidzidzo ichi vaivewo pane dialysis, saka mhedzisiro iyi inogona kusashanda kune huwandu hwevanhu ().

Avo vane BP yakakwira vanogona kuwana chia mbeu 'kugona kudzikisa BP inoda. Zvisinei, mbeu dzechia dzinogona kusimudzira mashandiro emishonga yeropa, izvo zvinogona kutungamira mukufungidzira, kana kukwira kweropa.

Pfupiso: Mbeu dzeChia dzinogona kudzikisa shuga yeropa uye BP. Vanhu vari pamishonga yekukwirisa kweropa kana chirwere cheshuga vanofanirwa kuyera chikamu chavo saizi kudzivirira kusangana.

Icho Chinokosha

Mbeu dzeChia dzakagwinya zvakanyanya, dzinozvirumbidza runyorwa rurefu rwezvakanaka zvehutano uye dzinogona kuve chikafu chine hutano chekuwedzera kune vazhinji.

Zvisinei, kuenzanisa kunokosha, sezvo kudya zvakawanda kunogona kukonzera migumisiro.

Kuti udzivise izvi, tanga ne1 ounce (28 gramu) zuva nezuva uye woongorora kushivirira kwako usati wawedzera zvishoma nezvishoma kudya kwako.

Zvakare, gara uine hydrated apo iwe paunowedzera yako fiber yekudyiwa, uye sadza chia mbeu kwemaminitsi mashanu kusvika mashanu usati wadzidya.

Kana iwe ukazvidya zvine mwero, mbeu dzechia dzinogona kuve yekuwedzera kwakanyanya kune chikafu chine hutano uye chakaringana.

Nekudaro, kana iwe ukaona chero chakaipa zviratidzo mushure mekudya chia mbeu, rega kuzvidya uye bvunza nyanzvi yehutano.