IMBEWU YE-CHIA EMANZINI: IZINZUZO ZEZEMPILO KANYE NOKUPHEKA

Njengoba idabuka eMexico naseGuatemala, imbewu ye-chia yayiwukudla okuyisisekelo kwama-Aztec namaMeya asendulo. Namuhla, babhekwa njenge-superfood ngezinzuzo zabo zezempilo ezibanzi. Kodwa ungazithola kanjani lezo zinzuzo zezempilo? Ngenkathi ukubheja kwakho okulula kuwukuxuba imbewu ye-chia emanzini (isipuni esisodwa ngengilazi kufanele yenze), lezi zinhlamvu ezincane empeleni zisebenza ngezindlela eziningi. Nakhu konke odinga ukukwazi mayelana nembewu ye-chia, okuhlanganisa nendlela yokuyijabulela ekuphileni kwakho kwansuku zonke.

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Izithombe ze-Oatmeal / Getty Izithombe

Ulwazi Lokudla Okunempilo Kwembewu ye-Chia

Nge-ounce eyodwa ekhonzayo, imbewu ye-chia ina:

Amakhalori: 138
I-fiber: 11 amagremu
Amaprotheni: 4 amagremu
Amafutha: amagremu angu-9 (ama-5 kuwo angama-omega-3s)
I-calcium: 18% we-RDI

4 Izinzuzo Zezempilo Zembewu ye-Chia

1. Bagcwele Izakhamzimba (Kodwa Hhayi Amakhalori)

Imbewu ye-Chia ibhekwa njengokudla okuphezulu ngesizathu esihle. Okokuqala, ake sikhulume nge-fiber. Ngokweshadi elivela ku-a Ucwaningo lwe-2005 oluvela eNyuvesi yaseMinnesota , i-fiber iholela ekusutheni okukhulu, ekukhiqizweni kwe-insulin kancane kanye nama-acid e-short-chain fatty. Ngokuyisisekelo, zonke lezi zinto zisho isisindo somzimba esincane. I-fiber nayo ibonakaliswe ukunciphisa ingozi yomdlavuza webele ngokunciphisa amazinga e- estrogen egazini nokukhuthaza ukuguga okunempilo . Izinto ezibaluleke kakhulu. Mayelana ne-calcium, uchwepheshe wezokudla obhalisiwe u-Samantha Cassetty usitshela ukuthi imbewu ye-chia iwumthombo omkhulu we-calcium kulabo abangadli noma abangaphuzi ubisi, njengoba izipuni ezimbalwa zinikeza cishe amaphesenti angu-14 okuhlosiwe kwansuku zonke kowesifazane. Konke lokhu ngamakhalori angu-138 kuphela nge-ounce eyodwa.

2. Bawumthombo Wamandla Ongenayo I-caffeine

Ukuphelelwa amanzi emzimbeni kungakhathala. Faka isipuni sembewu ye-chia ebhodleleni lakho lamanzi, linda imizuzu emihlanu ngaphambi kokuba imbewu icwile emanzini, bese uyihabula phansi. Imbewu izokunikeza amandla azinzile ngoba inesilinganiso esilinganiselwe samaprotheni, amafutha kanye ne-fiber, okusho ukuthi ngeke ibangele iziqongo nezigodi kushukela wegazi.

3. Aphezulu kuma-Antioxidants

Ngokocwaningo olwenziwe ku I-Annals of General Psychiatry , ukukhathazeka kungase kube nesixhumanisi emazingeni aphansi e-antioxidant, ngoba ama-antioxidants anciphisa ukuvuvukala nokucindezeleka okwenziwe nge-oxidative, kokubili okulimaza ukusebenza kobuchopho. (Abesifazane abanqamula ukuya esikhathini basengozini ikakhulukazi yokucindezeleka okwenziwe nge-oxidative ngenxa ye-estrogen ephansi.) Ngaphezu kokunciphisa ukukhathazeka, ama-antioxidants abuye azuzise isikhumba, asekele ukusebenza kwamasosha omzimba futhi angase avimbele izimo ezithile zezokwelapha.

4. Bangase Behlise Ingozi Yakho Yesifo Senhliziyo

Njengoba kunikezwe ukuthi imbewu ye-chia iphezulu ku-fiber, amaprotheni nama-omega-3s, ingase yehlise ingozi yesifo senhliziyo. Nakuba kudingeka izifundo eziningi zabantu, ucwaningo lwamagundane lubonise ukuthi imbewu ye-chia inganciphisa izici ezithile eziyingozi zesifo senhliziyo.

Amaresiphi ama-5 we-Chia Seed okufanele uwazame

Wonke umuntu ufaka imbewu ye-chia emanzini ngoba kulula kakhulu, kodwa uma ufuna okuthile okubalulekile kakhulu—futhi okumnandi—zama enye yalezi zindlela zokupheka ezihlwabusayo kakhulu.

1. I-Matcha Chia Seed Pudding

Ukudla okulula okuhle kakhuluempeleni nje chocolate chip cookieslezo ezizokwanelisa phakathi kokudla futhi zibe nencanyana nje yobumnandi. Le pudding yembewu ye-matcha chia emnandi yenza lokho kanye. Kwenze ekuseni ngaphambi kokuthi uphume bese uyibeka esiqandisini kuze kube yilapho ama-munchies ekhahlela.

Thola iresiphi

inhlama emuncu ne-cottage shizi ephehliwe kanye neresiphi ye-rasbperry chia jam

UMARIA SIRIANO/IKHISHINI LE-PROBIOTIC

2. Inhlama emuncu ene-Whipped Cottage Cheese ne-Chia Jam

Okuhle kunakho konke, kokubili i-chia jam ne-cottage shizi ephehliwe kungenziwa kusenesikhathi. Zizogcinwa esiqandisini kuze kube yizinsuku ezinhlanu, ukuze udle isidlo sasekuseni esilungile ngemizuzu nje.

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LOS_ANGELA / GETTY IMAGES

3. 3-Isithako se-Chia Pudding

Uzizwa kancane...unesipele? UTricia Williams, isazi sokudla okunomsoco kanye nomsunguli we-Food Matters NYC, unesixazululo esihlakaniphile: hlanganisa inqwaba yale pudding yezithako ezintathu ezilula ngobusuku bangaphambilini. Inamagremu angu-7 efayibha ngokuphakwa ngakunye (iresiphi yenza okune), ngakho ingase ikusize uzizwe ujwayeleke kakhulu ngesikhathi sokudla kwasemini.

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plant based breakfast ideas chia pudding

odla ama-alimondi

4. Ibhotela ye-almond Chia Pudding

Imbewu ye-Chia inika noma yisiphi isidlo umthamo onempilo we-fiber, i-omega-3 fatty acids namaprotheni, okusho ukuthi iyizengezo ezifanele ekuphekeni kwasekuseni. Lena ikakhulukazi ibeka imbewu ye-chia ngaphambili naphakathi, ihlanganise nebhotela le-alimondi, ubisi lwe-alimondi (noma ngempela yiluphi ubisi lwe-nondairy oluthandayo) nesiraphu ye-maple ukuze uthole ubumnandi obengeziwe. Umphumela uba uphudingi olunokhilimu olufanele ukudla kwakho kwansuku zonke okubaluleke kakhulu. Ithiphu ye-Pro: Ncibilikisa ibhotela le-alimondi ngaphambi kokulifaka kumxube; lokhu kusiza ukusabalalisa ngokulinganayo.

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Healthy Green Smoothie With Ukwatapheya Kanye Apula Recipe

U-ERIN MCDOWELL

5. I-Smoothie eluhlaza kanye ne-Avocado ne-apula

Inhlanganisela yethu esiyintandokazi ihlanganisa i-apula, ukwatapheya, isipinashi kanye nobhanana ngamanzi amancane kakhukhunathi noju. Umphumela uba isiphuzo esingaswidi kakhulu esilungele ukudla kwasekuseni okunempilo noma ukudla okulula kwantambama. Uma usuqedile, zama leli qhinga elilula ukuhlanza i-blender yakho.

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Izithombe ze-Arx0nt/getty

8 Eminye Imithombo Emikhulu Yefiber

1. Oats (4 amagremu ukuphakelwa ngakunye)

Enye yezindlela ezilula zokuqinisekisa ukuthi udla i-fiber eyanele ukuqala kusenesikhathi. Futhi ayikho indlela engcono (noma emnandi kakhulu) yokwenza lokho kunokudla ama-oats ngesidlo sasekuseni. Ama-oats ane-fiber ephezulu futhi anikeza ushukela wegazi kanye nokwesekwa kokugaya ukudla. Ungakwazi futhi ukuwalungiselela, njengokuthi, ngezindlela ezihlukene eziyisigidi. (KULUNGILE, sinehaba, kodwa izinketho zokunamathisela cishe azinamkhawulo.)

2. Udali (15.6 amagremu ukuphakelwa ngakunye)

Lezi zidumba ezincane ziyizidlakudla ezinomsoco. Ngaphezu kokuba umthombo omuhle kakhulu, onamafutha aphansi wamaprotheni namavithamini B, bapakisha amagremu angu-15.6 efayibha ngokuphakelayo. Ngaphezu kwalokho, ziyahlukahluka, ngoba zimunca kakhulu ama-flavour abhangqwe nawo.

3. Ubhontshisi Omnyama (15 amagremu ukuphakelwa ngakunye)

Uqaphela ithrendi? Ngokusobala, sonke kufanele ngabe sidla imidumba eminingi. Njengama-lentils, ubhontshisi omnyama unamaprotheni amaningi kanye ne-fiber futhi aphansi ngamafutha. Futhi zigcwele amavithamini namaminerali afana ne-folate ne-iron. O, futhi zithengeka kakhulu futhi zihlala eshalofini lakho, phakade. I-Taco ngoLwesibili ayizange izwakale inempilo kangaka.

4. Ama-artichoke abilisiwe (amagremu angu-10.3 ngokuphakelwa ngakunye)

Ngokuhlangenwe nakho kwethu, ama-artichokes (okuyiqiniso okuyizinhlobonhlobo zezinhlobo zethistle) awukudla okuhlukanisayo. Kodwa uma usebhodini, lindela ukuvuzwa ngendlela yefiber namathani ama-antioxidants, okuthi, ngokusho isifundo sasePoland , inganciphisa izimpawu zokuguga.

5. Uphizi Oluhlaza (8.8 amagremu ngokuphakelwa ngakunye)

Ngakho kunesizathu sokuthi abazali bethu babehlale bephoqa uphizi kithi njengezingane. Ngisho noma laba bafana abancane bequkethe ushukela omncane, babuye baphezulu ku-fiber nama-phytonutrients, eziqhayisa nge-antioxidant ne-anti-inflammatory properties. Ngiyabonga, Mama.

6. Amajikijolo (8 amagremu ngokuphakela ngakunye)

I-fiber iyisiqalo kuphela. Lapho ama-raspberries ngempela cwebezela? Zigcwele izinhlobonhlobo ezihlukahlukene ze-antioxidant ne-anti-inflammatory phytonutrients. Kukhona futhi a indikimba yocwaningo ekhulayo mayelana nokuthi lamajikijolo amancane amnandi angasiza kanjani ukuphatha ukukhuluphala kanye nesifo sikashukela sohlobo 2. Kungakhathaliseki ukuthi upheka ngazo noma ugcina indishi encane efrijini lakho ukuze uzidlele ukudla, iphuzu liwukuthi kufanele sonke mhlawumbe sidla ama-raspberries amaningi.

7. I-Whole Wheat Spaghetti (6.3 amagremu ngokuphakelwa ngakunye)

Ngakho-ke kufanele ngabe sidla ispaghetti esiningi? Singenile. Uma nje kukukolweni noma okusanhlamvu, ispaghetti, eqinisweni, singaba yingxenye yokudla okunempilo nokulinganiselayo. Ngaphezu kokuba umthombo omuhle we-fiber, lolu hlobo lwe-spaghetti luwumthombo omkhulu wamavithamini B kanye nensimbi. Kuhle bakithi.

8. Amapheya (5.5 amagremu ngokuphakela ngakunye)

Singasho nje umzuzwana ukusho ukuthi bangaki ukudla okumnandi ngempela okunefiber ephezulu? (Siyabonga ngokusijabulisa.) Amapheya agcwele i-fiber kanye novithamini C kodwa aphansi ngamafutha kanye ne-cholesterol. Futhi, njengoba kuvela, bangasiza ekuvimbeni ama-hangover - ngakho-ke kukhona lokho.

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