Chia Mbeu vs Mbeu Yemafirakisi - Mumwe Ane Hutano Kupfuura Mumwe?

Zvemukati

• Ndeupi musiyano uripo pakati peChia Mbeu neMbeu yeflakisi?
• Chikafu Kuenzanisa
• Ose mairi May Anodzikisa Njodzi YeMwoyo Denda
• Ose ari maviri Anobatsira Akaderera Ropa Shuga Mazinga
• Mbeu yefilakisi Inogona Kuva Inobudirira Zvishoma Pakuderedza Njodzi Yevamwe Gomarara
• Mbeu yefilakisi Inogona Kuva Inobudirira Zvishoma Pakuderedza Nzara uye Nzara
• Ose Kuvandudza Kugaya
• Maitiro Ekudya Chia uye Mbeu YeRakisi
• Icho Chinokosha

Kwemakore mashoma apfuura, dzimwe mbeu dzave kuonekwa se superfoods. Chia uye mbeu yeflakisi mienzaniso miviri inozivikanwa.

Ose ari maviri ane hupfumi hunoshamisa, uye zvese zviri zviviri zvakabatanidzwa nezvakanakira hutano senge moyo une hutano, huwandu hweshuga yeropa uye kudzivirirwa kune mamwe marudzi ekenza (,).

Asi vanhu vazhinji vanoshamisika kuti ndeipi yembeu mbiri iri inonyanya kugwinya. Ichi chinyorwa chinotarisa sainzi-yakavakirwa humbowo kumashure kweumwe neumwe kupindura uyu mubvunzo.

Ndeupi musiyano uripo pakati peChia Mbeu neMbeu yeflakisi?

Mbeu dzeChia idiki, dzakaumbika-denderedzwa mbeu inotangira kubva ku Salvia hispanica chirimwa, chinonyanya kuzivikanwa seye chia chirimwa. Iyo dzimwe nguva inonzi salba mhodzi, inowanzo kutengwa yakazara uye inouya nemhando nhema kana chena.

Mbeu dzeChia dzinozvarwa kuMexico nekuGuatemala, uye zvaigona kunge zvichishandiswa sadza rekudya muzvikafu zvekare zveAztec neMayan (3).

Mukuenzanisa, mbeu yefilakisi yakatsetseka uye yakati kurei kudarika mbeu dzechia. Iyo inozivikanwa zvakare se linseeds, inowanzo kuve brown kana goridhe, inogona kutengwa yakazara kana pasi uye inofungidzirwa kuti inotangira kubva kuMiddle East.

Mbeu dzeChia dzinoravira bland rakanaka, asi mbeu yeflakisi ine tambo inonaka. Zvisinei, mbeu mbiri idzi dzinosanganisirwa nyore nyore mumidziyo yakasiyana siyana.

Pfupiso: Dzese chia neflakisi marudzi embeu. Mbeu dzeChia idiki uye dzinonyepera kuravira, nepo mbeu yeflakisi iri hombe uye ine nuttier mukuravira.

Chikafu Kuenzanisa

Dzese chia nembeu yeflakisi zvakapfuma mune zvakasiyana siyana zvinovaka muviri.

Iyi tafura inofananidza izvo zviviri, ichinyora huwandu hwenhengo huru dzehuturu pa1-ounce (28-gramu) chikamu, kana dzakatenderedza 3 mashupuni (4, 5,).

	Mbeu yeflakisi	Chia mhodzi
Makorori	150	137
Carbs	8 magiramu	12 magiramu
Fiber	8 magiramu	11 magiramu
Mapuroteni	5 magiramu	4 magiramu
Mafuta	12 magiramu	9 magiramu
Omega-3 mafuta acids	6,400 MG	4,900 mg
Omega-6 mafuta acids	1,700 mg	1,600 mg
Manganese	35% yeiyo RDI	30% yeiyo RDI
Thiamine	31% yeiyo RDI	11% yeiyo RDI
Magnesium	27% yeiyo RDI	30% yeiyo RDI
Phosphorus	18% yeiyo RDI	27% yeiyo RDI
Mhangura	17% yeiyo RDI	3% yeiyo RDI
Selenium	10% yeiyo RDI	22% yeiyo RDI
Iron	9% yeiyo RDI	12% yeiyo RDI
Zingi	8% yeiyo RDI	7% yeiyo RDI
Calcium	7% yeiyo RDI	18% yeiyo RDI
Potassium	7% yeiyo RDI	1% yeiyo RDI

Sezvauri kuona, mbeu mbiri idzi dzine huwandu hwakanaka hweprotein uye omega-3 mafuta, kunyange hazvo mbeu yeflakisi ine ruoko rwepamusoro zvishoma kana zvasvika kune izvi zviviri zvinovaka muviri.

Mbeu yeflakisi inewo zvakanyanya manganese, mhangura uye potasium.

Mbeu dzeChia dzine zvishoma zvishoma macalorie uye zvimwe fiber. Izvo zvakare zvine 1.5-2 zvakapetwa zvakapetwa-kusimbisa zvicherwa calcium uye phosphorus, pamwe nesimbi yakati wandei zvishoma.

Pfupiso: Mbeu mbiri idzi dzinovaka muviri zvikuru. Kana iwe uchitsvaga yakanyanya omega-3s, tora mbeu yeflakisi. Kana iwe uchitsvaga yakanyanya kuwanda ye fiber uye bone-inosimbisa zvicherwa, sarudza chia mbeu.

Ose mairi May Anodzikisa Njodzi YeMwoyo Denda

Dzese chia nembeu yeflakisi zvine huwandu hwakawanda hweanafa-linolenic acid (ALA), mhando yemiti-yakavakirwa omega-3 mafuta.

ALA inoonekwa yakakosha nekuti imhando yemafuta ayo muviri wako usingakwanise kuburitsa. Izvi zvinoreva kuti iwe unogona chete kuzviwana kuburikidza nedhayeti yako.

Sezvineiwo, ongororo dzinoverengeka dzakabatanidza ALA nenjodzi yakaderera yechirwere chemwoyo ().

Semuenzaniso, kumwe kuongorora kukuru kweongororo makumi maviri neshanu kwakacherekedza kuti yakakwira ALA inotora inogona kubatanidzwa kune ingangoita 14% yakaderera njodzi yehosha yemwoyo ().

Imwe ongororo yevanhu 3,638 muCosta Rica yakashuma kuti avo vakadya zvakanyanya ALA vaivewo ne 39% panjodzi yakaderera yekurwara nemoyo kana vachienzaniswa neavo vaidya zvishoma.

Sekureva kwevaongorori, njodzi yakaderera pakurwiswa nemoyo yakaonekwa panotora magiramu 1,8 eAA pazuva ().

Tsvakurudzo dzinoverengeka dzakatarisawo mabhenefiti efilakisi kana chia mbeu pakudzvanywa kweropa uye cholesterol mazinga, maviri njodzi njodzi yezvirwere zvemoyo.

Kudya kwakatenderedza 1 ounce (35 gramu) yembeu dzechia uye hupfu hwechia pazuva kunogona kudzikisa kukwira kweropa ne3-6 mm Hg mune vanhu vane chirwere cheshuga, uye kusvika kusvika pa11 mm Hg kune avo vane BP (,).

Zvimwechetezvo, kudya kwakatenderedza ounce (anenge magiramu makumi matatu) embeu yeflakisi pazuva kunogona kubatsira kudzikamisa kukwira kweropa ne7-10 mm Hg muhuwandu hwevanhu, uye neanosvika gumi nemashanu mm Hg muvatori vechikamu vane kuwedzera kweropa ().

Zvimwe zvidzidzo zvakaratidza kuti mbeu yefilakisi-yakafumisa kudya kunoderedza huwandu hwe "yakaipa" LDL cholesterol kusvika kusvika ku18%, uye triglyceride mazinga anosvika ku11% (, 14).

Zvishoma chete zvidzidzo zvakaongorora zvinoitika zvembeu dzechia pamwero weropa cholesterol, mazhinji acho akatadza kumhan'ara mabhenefiti-ekuderedza mabhenefiti (,,).

Izvo zvakati, chia mbeu ine zvishoma zvishoma zvishoma ALA pane mbeu yeflakisi, saka vanogona kutarisirwa kuve neakafanana moyo-unodzivirira mhedzisiro. Naizvozvo, zvimwe zvidzidzo zvinogona kungodiwa kuti usimbise izvi.

Izvo zvakakosha kuti uzive kuti, nekuda kwavo kwakakwira omega-3 yezviri mukati, zvese flax uye chia zvinogona kuve neropa-kutetepa mhedzisiro. Vanhu pavanoonda ropa-vanofanira kucherechedza vanachiremba vavo vasati vawedzera yakawanda yembeu idzi kuzvikafu zvavo (,,).

Pfupiso: Ose ari maviri chia neflakisi zvinoita kunge zvine mabhenefiti ekuderedza BP. Vanogona zvakare kuve necholesterol-yekudzikisa zvivakwa, kunyangwe hazvo zvidzidzo zvakawanda pambeu dzechia zvichidikanwa.

Ose ari maviri Anobatsira Akaderera Ropa Shuga Mazinga

Dzese mbeu yefilakisi neyechia zvine huwandu hwakawanda hwefibre, iyo yakabatanidzwa nenjodzi yakaderera yekukudziridza mhando 2 yeshuga (21,,)

Fibha inobatsira kuchengetedza rudzi rwechipiri chirwere cheshuga nekudzikisira kumhanya kunoitwa ma carbs uye kuti shuga inokurumidza kupinda sei muropa. Izvi zvinotungamira mukuwedzera zvishoma nezvishoma mumashuga eropa mushure mekudya ().

Mune mamwe mazwi, fiber inobatsira kudzivirira shuga yeropa spikes. Izvi zvinogadzikisa huwandu hweshuga yeropa uye zvinopa chengetedzo kubva kurudzi rwechipiri chirwere cheshuga. Muchokwadi, ongororo dzinoverengeka dzakabatanidza kugara uchidya flax uye chia mbeu kune ino dziviriro.

Semuenzaniso, ongororo mune vanhu vane mhando 2 chirwere cheshuga inoshuma kuti kutora 1-2 mashupuni efilakisi mbeu yehupfu pazuva kunogona kudzora kutsanya shuga yeropa ne8-20%. Izvi zvakaonekwa mushure memwedzi mumwe chete kana miviri (, 26).

Saizvozvowo, zvidzidzo zvemhuka zvinoratidza kuti chia mhodzi dzinogona kubatsira kudzikamisa huwandu hweshuga yeropa uye kudzikisira insulin kudzvinyirira, zvese izvi zvinogona kubatsira kudzikisa njodzi yekukura rudzi rwechipiri chirwere cheshuga (,,,).

Zvidzidzo zvevanhu zvakaona zvakare kuti kudya chingwa chakagadzirwa nembeu dzechia kunogona kutungamira kune madiki madiki mune shuga yeropa pane kudya zvimwe zvikafu zvechinyakare (,).

Chia mbeu yekudyiwa yaive zvakare inoshanda kupfuura gorosi bran, chimwe chikafu chine fibha, pakudzikisa huwandu hwehemoglobin A1C - mucherechedzo weropa rekudzora shuga ().

Pfupiso: Kudya kana furakisi kana mbeu dzechia zuva rega rega zvinoita sekubatsira kudzikisa mashuga eropa.

Mbeu yefilakisi Inogona Kuva Inobudirira Zvishoma Pakuderedza Njodzi Yevamwe Gomarara

Mbeu mbiri dzechia neflakisi dzinogona kubatsira kukudzivirira kubva kukenza munzira dzakawanda.

Kune kutanga, ivo vese vakapfuma mu fiber, zvinovaka muviri zvinowanzobatanidzwa nenjodzi yakaderera yemamwe marudzi ekenza ().

Insoluble fiber, iyo yakanyanya mhando mune zvese chia uye mbeu yeflakisi, inogona kuve yakabatanidzwa kune yakaderera mikana yekuvandudza colon kana zamu gomarara (21,,,).

Mbeu mbiri idzi zvakare dzine antioxidants, iyo inobatsira muviri kudzikisa huwandu hwayo hwemahara radicals. Mahara radicals ari maseru-anokuvadza mamorekuru ayo anogona kupira mukukwegura nezvirwere senge kenza (, 37,).

Nekudaro, kana zvasvika kune antioxidant mazinga, mbeu yeflakisi inogona kukunda. Izvi zvinodaro nekuti zvine anokwana kusvika gumi neshanu akakwirira mazinga e lignans, imwe mhando yekenza inorwisa antioxidant, ichienzaniswa nembeu dzechia (39).

Neichi chikonzero, mbeu yefilakisi inogona kunge ichinyanya kushanda kupfuura mbeu dzechia pakudzivirira kanzura kubva mukukura.

Zvidzidzo zvakati wandei zvekucherechedza zvinotsigira pfungwa yekuti kudya mbeu yeflakisi nguva dzose kunogona kudzikisira mukana wekubatwa nedzimwe cancer.

Semuenzaniso, kumwe kuongorora kwakawana kubatana pakati peaya antioxidants anowanikwa mumbeu yefilakisi uye nenjodzi yakaderera yekenza yemazamu, kunyanya mune vakadzi vanoteveraopaopaopausal ().

Zvakare, kumwe kuongorora kwakaitwa mukati mevakadzi vanopfuura zviuru zvitanhatu vakataura kuti kudya mbeu yeflakisi nguva dzose kwaitaridzika kudzikisira njodzi yekuita gomarara repazamu kusvika pa18% ().

Chidzidzo chidiki muvarume chakacherekedza kuti izvo zvinopihwa kwakatenderedza eunzi (30 gramu) yembeu yeflakisi zuva rega rega, sechikamu chekudya kwakaderera-mafuta, vaive nemakenza epasi eprostate cancer. Izvi zvinogona kuratidza kudzikisira njodzi yekenza yeprostate ().

Zvishoma zvidzidzo zvakatarisa pamhedzisiro yembeu dzechia panjodzi yekenza. Nekuda kwemazinga avo epasi antioxidant, mbeu dzechia dzinogona kunge dzisinganyanyo shanda pane fakisi inodzivirira kenza.

Nekudaro, zvimwe zvidzidzo zvinodiwa pasati paitwa mhedziso dzakasimba.

Pfupiso: Dzese chia nembeu yeflakisi zviwanikwa zvakanaka zvefibre, izvo zvinogona kudzikisira njodzi yeimwe kanzira. Nekudaro, mbeu yefilakisi ine zviyero zvakakwirira zvakanyanya zvegomarara-kurwisa antioxidants, ichivapa ruoko rwekunze.

Mbeu yefilakisi Inogona Kuva Inobudirira Zvishoma Pakuderedza Nzara uye Nzara

Mbeu dzeChia uye mbeu yeflakisi zvese zviri zviviri sosi huru yefaera, iyo inogona kubatsira kudzikisira nzara uye zvishuwo (,).

Nekudaro, iwo ane akasiyana maseru akasanganiswa efaibha, mhando inonyanya kushanda mukuderedza nzara uye kudzora chishuwo.

Soluble fiber inowanzo kuve inonamira kana yakasanganiswa nemvura, ichidzikamisa kugaya uye ichiwedzera manzwiro ekuzara.

Rudzi urwu rwefibre rinozivikanwa zvakare kukonzera mahormone anobatanidzwa mukudzora nzara, izvo zvinogona kuwedzera kudzikisira chishuwo (,).

Kusvikira ku40% yeiyo fiber kubva paflakisi inogadziriswa. Mukupesana, chete 5% yeiyo yakazara fiber mu chia inogadzikana. Neichi chikonzero, mbeu yefilakisi inogona kunge ichinyanya kushanda pakuderedza nzara uye chishuwo pane mbeu dzechia (21,).

Mune kumwe kuongorora, vatori vechikamu vakapa chinwiwa chine huwandu hwefibha inosungunuka inowanikwa mune angangoita 1 ounce (28 gramu) yembeu yeflakisi yakaratidza manzwiro akaderera enzara uye chishuwo chakazara pane avo vakapiwa chinwiwa chinodzora ().

Mune imwe, varume vakapihwa furakisi ine mbeu ine hupfu inonzi vanonzwa kuzara uye vasina nzara pane avo vasina kupihwa mbeu yeflakisi ().

Chidzidzo chimwe chete chinogona kuwanikwa pane kuzara mhedzisiro yembeu dzechia.

Vatsvakurudzi vakapa vatori vechikamu chingwa chine huwandu hwakasiyana hwemhodzi dzechia. Chingwa chine mbeu zhinji dzechia chakaderedza kudya 1.5-2 kakurumidza kupfuura idzo dzine shoma ().

Pakazara, zvese mbeu yeflakisi uye chia mbeu zvinoita sekuderedza nzara uye chishuwo. Nekudaro, nekuda kweyavo yepamusoro yakasungunuka fiber zvemukati, mbeu yeflakisi inogona kunge ichinyatsoita basa pakudaro.

Zvisinei, zvimwe zvidzidzo zvakananga kuenzanisa izvo zviviri zvinodiwa.

Pfupiso: Mbeu yeflakisi ine fiber yakawandisa kupfuura mbeu dzechia, izvo zvinogona kuita kuti zvinyanye kushanda pakuderedza nzara uye chishuwo. Zvisinei, zvimwe zvidzidzo zvinodiwa.

Ose Kuvandudza Kugaya

Kugaya chinhu chakakosha basa rinoitwa nemuviri wako mazuva ese, zvichikubatsira iwe kuputsa izvo zvaunodya uye kutora zvinovaka muviri.

Kugaya kugaya zvakanaka kunogona kuomesera muviri wako kuwana zvese zvinovaka muviri zvaunoda, uye kunogona kuburitsa mimwe miganho isingafadzi.

Kuzvimbirwa uye manyoka ndiwo maviri emhedzisiro inowanzoitika yekusagaya zvakanaka, uye inokanganisa vakawanda se27% yevanhu (,).

Kutenda kune yavo yakakwira fiber zvemukati, mufurakisi uye mbeu dzechia dzinogona kubatsira kudzora kudzimbikana uye manyoka ().

Sezvambotaurwa, kune mhando mbiri dzefibre: sungunuka uye isingasviki.

• Soluble faibha: Inonyungudika mumvura, ichiumba gel mumatumbu. Inogona kudzora kufamba kwechikafu, kusimudzira manzwiro ekuzara ().
• Insoluble faibha: Hainyungudike mumvura uye inopfuura nepakati pematumbo isina kuchinja zvakawanda. Iyi mhando ye fiber inowedzera yakawanda kuzvituru zvako uye inogona kukurumidza kufamba kwechikafu kuburikidza neura hwako ().

Inowanikwa mune mbiri chia nembeva yefilakisi, isina kusungunuka faibha inobatsira kuwedzera kuwanda kuchigaro, uye inoshanda seyakasiya, ichideredza kuzvimbirwa ().

Kune rimwe divi, iyo gel-inogadzira zvimiro zveyakagadziriswa faibha, iyo inowanikwa zvikuru mumbeu yefilakisi, inogona kubatsira tsvina yekugaya inosunga pamwechete, ichideredza manyoka ().

Pfupiso: Yese ari maviri furakisi uye chia mbeu ine insoluble fiber, iyo inobatsira kubvisa kuzvimbirwa. Mbeu yeflakisi ine fiber yakawandisa, inogona kubatsira kudzikisa manyoka.

Maitiro Ekudya Chia uye Mbeu YeRakisi

Yese mbeu yefilakisi neyechia zvinoshamisira zvakasiyana uye zviri nyore kupinza mukudya kwako. Ose maviri kuravira zvine bland, saka unogona kuvawedzera kune chero chinhu.

Dzinogona kumwayiwa pamusoro peiyo yogati kana kuiswa mumasmoothies, porridge kana zvinhu zvakabikwa. Ose ari maviri anogona zvakare kushandiswa kutsemesa sauces kana sevamiririri vezai mune akawanda mabikirwo.

Nezve kuwanda kwekudya, mazhinji mabhenefiti akanyorwa pamusoro akaonekwa ne 1-2 maspuni (10-20 magiramu) embeu pazuva.

Izvo zvakakosha kuti uzive kuti, kunyangwe zvese zviri zviviri zvinogona kudyiwa zvakakwana, kune zvakanakira kuzvipedza pasi.

Mbeu yeflakisi yose inogona kupfuura nemukati mako isina kunyudzwa, nekuti iro rekunze goko rakaomarara kuti ura hutsemuke. Kudya ivo pasi kunogona kubatsira kuwedzera kutora kweiyo michero yavari mukati.

Mbeu dzeChia dzinowanzopedzwa dzakakwana. Nekudaro, zvidzidzo zvitsva zvinoratidza kuti zvinovaka muviri zvavanazvo zvinogona zvakare kunyururwa kana mbeu dzechia dzave pasi ().

Nekuda kwemafuta avo akawandisa, mhando mbiri dzembeu dzinofanirwa kuchengetwa mufiriji kana mufiriji kuti dzidzivise kuenda kune rancid. Neichi chikonzero, zvakare ita shuwa yekuvadya nekukasira.

Pfupiso: Dzese chia nembeva yefilakisi zvinonzwisisika zvakasiyana uye zviri nyore kuwedzera kune yakawanda ndiro. Ose ari maviri anofanirwa kudyiwa ivhu kune zvakanyanya hutano mabhenefiti.

Icho Chinokosha

Chia nembeu yeflakisi zvese zvine hutano. Ose ari maviri anopawo mabhenefiti akafanana kuhutano hwemwoyo, huwandu hweshuga yeropa uye kugaya.

Nekudaro, mbeu yefilakisi inoita kunge ine bhenefiti, kunyanya kana zvasvika pakudzikisa nzara nehavi, pamwe nekuderedza njodzi yemamwe kanzura.

Uyezve, ivo vanowanzo dhura.

Asi, pakupedzisira, mutsauko uripo pakati pembeu mbiri idzi unoramba uri mudiki. Pamwe mbeu yeflakisi kana mbeu dzechia zvinogona kuwedzera zvakanyanya kuchikafu chako.