Ngabe Imbewu YeChia Ingasiza Ekunciphiseni Amafutha Esisu?

Amagama Amahle Kakhulu Ezingane

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Ukuzama ukusika lawo makhilogremu athe xaxa kepha wehluleka nawo? Hhayi-ke, sinesithako esiseduze-esisha kodwa ebesikhona-lapho-seminyaka esingabelana ngaso nawe esingase sisetshenziselwe ukusika lawo maphawundi nokusiza ekwehliseni isisindo. Akuyona enye ngaphandle kwenzalo yasendulo enkulu yama-Aztec, iChia.

Imbewu ye-Chia yiyo yonke into ekhulunywayo edolobheni lezempilo manje. Igcwele ama-antioxidants nezinhlobonhlobo zezakhi, imbewu ye-chia inekhono eliyingqayizivele lokumunca uketshezi futhi ihambisane nokufana kwe-gelatinous. Banikela ngenani elifanele le-fiber, amaprotheni, amafutha anempilo kanye nama-micronutrients.

Imbewu ye-Chia ize yabizwa nangokuthi yi-superfood eminyakeni yamuva futhi akumele inganakwa. Leli lungu lomndeni we-mint kwathiwa liyisisekelo sokudla kwama-Aztec namaMayan, kepha kamuva lavinjelwa ngenxa yokusebenzisa kwabo inkolo ngokwesiko - akunjalo?

Noma kunjalo, kuzindatshana eziningi okusanhlamvu mbumbulu okukhona, namhlanje sizobheka indima eliyidlalayo ekwehliseni amafutha esiswini.

Imbewu yeChia Yokulahlekelwa Isisindo

Izimbewu zeChia ziyimbewu emnyama emnyama, evame ukutholakala kuyo yonke iMelika Ephakathi neseNingizimu. Manje sezitholakala kabanzi kuzo zonke izitolo zokudla ezempilo. Ochwepheshe bokudla bebelokhu besabalalisa ukubaluleka kokufaka zonke izinhlobo zamantongomane nembewu ekudleni kwethu.

Ama-fiber nama-antioxidants akhona kuzo ayasizuzisa. Izinzuzo zezempilo zembewu ye-chia azipheli. Lezi zinhlamvu zigcwele amandla izakhamzimba ezahlukahlukene okungukuthi kubalulekile ngokusebenza kahle komzimba wethu.

UDkt Sneha Krishnan uyaphawula, ' Imbewu ye-chia ingumthombo wezitshalo ocebe kakhulu we-Omega-3 fatty acids. iqukethe wonke ama-amino acid ayi-9 abalulekile (angenziwanga ngumzimba) , 'okwenza kube ngumthombo omuhle wamafutha acid kulabo abadla inyama. Okuqukethwe kwe-fiber ecebile kusiza ukunciphisa ukuvuvukala futhi kugcina uhlelo lokugaya ukudla lunempilo. Imbewu icebile kumaminerali afana ne-calcium, i-phosphorus ne-magnesium futhi usizo linciphisa ukumelana ne-insulin.

Ikusiza Kanjani Imbewu YeChia Ukulahlekelwa Amafutha Esisu

• Imbewu ilawula ukuthanda kwakho ukudla : Imbewu yeChia zigcwele i-fiber, ekugcina ugcwele isikhathi eside futhi kusiza ukuvimbela ukudla ngokweqile. Njengoba imbewu ye-chia iyavuvukala futhi imunce uketshezi olufakwe kuwo, yenza isisu sakho sizizwe sigcwele futhi sanelisekile ngemuva kokudliwa.
• Kuthatha isikhathi eside ukugaya : Ngemuva kokusetshenziswa, imbewu ye-chia ithatha isikhathi eside ukugaya futhi inamathela isikhathi eside esiswini sakho ngemuva ukusetshenziswa .
• Iphezulu ku-fiber : Ukudla okune-fiber ephezulu kuxhunyaniswe nakho ukuncipha komzimba . Imbewu ye-Chia ivame ukubhekwa njengokudla okuphezulu ngenxa yokuqukethwe kwayo okunomsoco. Lezi zinhlamvu ezincane ziqukethe i-fiber encibilikayo, enciphisa isifiso sakho sokudla futhi ivimbele ukuqunjelwa. Yidla idlanzana lalezi zinhlamvu nsuku zonke noma umane nje uwengeze esitsheni sakho sesaladi.
• Inamaprotheni amaningi : Imbewu yeChia acebile ngamaprotheni angasiza ukunciphisa isifiso sokudla nokudla. Futhi, imbewu iyasiza ekwakheni isisindo semisipha, esikusiza ukuthi wehlise amafutha omzimba wakho ngezindlela eziningi. Amaphrotheni abhekwa njenge-macronutrient enobungozi kakhulu okwehlisa isisindo futhi angakwazi ukunqanda izifiso , ngaleyo ndlela uvimbele noma yisiphi isisindo eseqile ekubhekiseni isisu sakho.

Ungayisebenzisa Kanjani Imbewu YeChia Ukunciphisa Amafutha Esisu

Ngaphandle kokuba nempilo ngokweqile, imbewu ye-chia kulula ngendlela emangalisayo ukufaka ekudleni kwakho. Ukunambitheka okuncane kwembewu kwenza kube lula ukuthi ingeze kunoma yini kusuka kuma-porridges kuya kuma-smoothies. Ukuthola imbewu kakhulu, fafaza imbewu ye-chia ngaphezulu kokusanhlamvu, iyogathi , imifino noma izitsha zelayisi.

Njengokwezomsoco ngamunye, kunconywa ukusebenzisa amagremu angama-20 (cishe izipuni eziyi-1.5) zembewu ye-chia kabili ngosuku.

Isikhathi esihle sokudla imbewu ye-chia yokwehlisa isisindo

Ngokuvumelana ne izifundo , isikhathi esihle sokudla imbewu ye-chia yokwehlisa isisindo ngaphambi kokudla kwakho kokuqala nokokugcina kosuku. Okungukuthi, ngaphambi kokudla kwasekuseni nangaphambi kokudla kwakusihlwa. Ngalokhu, isiphuzo sembewu ye-chia ethafeni yiso esifaneleke kakhulu.

I-Chia Seeds Recipe Yamafutha E-Belly

1. Isiphuzo se-Chia-lemon

Izithako

• Imbewu yeChia, amathisipuni ama-2
• Ijusi lelamula, amathisipuni ama-2
• Uju, 1 ithisipuni

Izikhombisi-ndlela

• Hlanganisa le mithombo emithathu bese uyidla njalo ekuseni, ngemuva kokudla kwasekuseni, inyanga.

Isebenza kanjani

Leli khambi lasekhaya lokunciphisa amafutha esiswini lingenza izimangaliso ngenyanga lapho lisetshenziswa nsuku zonke. Kanye naleli khambi, kufanele futhi wenze izivivinyo zesisu futhi udle uphilile nsuku zonke. Ukuhlanganiswa kwembewu ye-chia, ujusi kalamula noju kusiza ukusheshisa ukushiswa kwamafutha emzimbeni wakho - ngendlela enempilo.

2. Imbewu yeChia & ingxube yeyogathi

Izithako

• Imbewu ye-Chia - izipuni ezimbili
• I-yoghurt engenamafutha - 2 wezipuni

Izikhombisi-ndlela

• Faka amanani aphakanyisiwe embewu ye-chia neyogathi esitsheni.
• Faka kahle ukwakha ingxube.
• Sebenzisa le ngxube, njalo ekuseni, ngemuva kokudla kwasekuseni, izinyanga ezi-2.

Isebenza kanjani

Leli khambi lasekhishini lokunciphisa amafutha esiswini ezinyangeni ezimbalwa nje lazi ukuthi lisebenza kahle kakhulu uma lisetshenziswa njalo. Imbewu ye-Chia icebile kuma-omega-3 fatty acids nama-antioxidants athuthukisa izinga lomzimba womzimba wakho futhi akusize ushise amafutha esiswini ngesilinganiso esisheshayo. I-yoghurt engenamafutha iqukethe amaprotheni angaqinisa imisipha yesisu, ngaleyo ndlela ayenze ibe bushelelezi futhi ibe namathoni amaningi.

3. Isiphuzo sembewu yeChia

Izithako

• 1/3 indebe yembewu ye-chia
• 2 izinkomishi zamanzi

Izikhombisi-ndlela

• Faka imbewu ye-chia emanzini bese ushiya ubusuku bonke.
• Sebenzisa isiphuzo ekuseni, esiswini esingenalutho noma ngemuva kwesidlo sakho sasekuseni.

Isebenza kanjani

Le Smoothie iyikhambi lemvelo lokwehlisa isisindo njengoba okuqukethwe yi-fiber kuyo kuzokugcina ugcwele.

4. Imbewu ye-Chia ne-butterfly mix

Izithako

• 2 amathisipuni ebhotela lamantongomane
• Inkomishi yeyogathi
• ½ ingilazi yamanzi
• Ijeli lezinhlamvu zeChia - lenziwe ngokushiya imbewu ye-chia enkomishini yamanzi imizuzu emihlanu

Izikhombisi-ndlela

• Hlanganisa ijeli kanye nebhotela lamantongomane, iyogathi namanzi ku-blender.
• Sebenzisa le smoothie nsuku zonke.

Encwadini Yokugcina…

Ukulandela izindlela zokupheka ezibalulwe ngenhla kukodwa kungenzeka kungakusizi kangako ekusizeni ukuthi uthole isisu esisicaba, njengoba kufanele kwenziwe nezinguquko ezithile zendlela yokuphila. Ukudla ukudla okunempilo, ukugwema uwoyela, ushukela, inyama ebomvu, njll., Ukuzivocavoca okungenani imizuzu engama-40 nsuku zonke, ungahlali isikhathi eside kakhulu, ukuzijwayeza ukuzivocavoca isisu ngezinye zezinto ezidinga ukufakwa enkambisweni yakho yansuku zonke, ukuze la makhambi asebenze futhi asize ukunciphisa amafutha esiswini .

Futhi, ukuya kudokotela futhi uzihlolele izimbangela eziyisisekelo zokuqongelelwa kwamafutha esiswini ngokweqile kubalulekile.

UDkt Sneha uthi, ' Kunconywa ukuthi kudliwe imbewu ye-chia ngemuva kokuthi ifakwe okungenani imizuzu eyi-5 ngaphambi kokuyisebenzisa ukugwema ingozi yokuminyaniswa. Umbiko wecala owethulwe e-American College of Gastroenterology Annual Scientific Meeting ngo-2014 waba sematheni echaza isiguli esidle imbewu eyomile ye-chia elandelwa ingilazi yamanzi. Imbewu yanwebeka endaweni yomlomo futhi yabangela ukuvimba . '

Qaphela: Ngenkathi imbewu ye-chia inomsoco kakhulu, ziqhayise ngohlu olude lwezinzuzo zezempilo futhi ingaba ukwengeza kokudla okunempilo - khumbula ukuthi ukulinganisela kuyisihluthulelo.

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