Chia yeMexico ( Salvia hispanica ) iri mumhuri yemamiti, uye muti unomera webhuruki unogona kukura kusvika mamita makumi mana pakureba. Inowanikwa kumaodzanyemba kweMexico neCentral America. Izwi rokuti chia rinonzi rinobva kuNative Mexican izwi chian rinoreva "mafuta" (nekuda kwehuwandu hwehutano hwembeu). Mbeu shomanana inenge imwe mamita emamiriyoni uye yakave ghena, yakasviba, uye yakachena apo vakura (brownish vachiri vasati vasvika).
Chia Mbeu muNhoroondo
VaAztec neMayan vanotenda kuti vakashandisa mbeu yechia sechinhu chinokosha chekudya kwavo, ichibva kune 3500 BC. Vanhu vekare veMexico vakashandisa mbeu yechia sechinhu chemari yekutengeserana.
Apo veSpanish vakapinda muMexico, uye mukuedza kuputsa hutungamiri hweAztec netsika, zvimwe zvezvokudya izvo zvaive chikamu chikuru chetsika dzekuzvarwa-kusanganisira michero yava kunzi "superfoods" yakadai sechia uye amaranth-yakadzingwa. Nemafaro kwatiri isu mazuva ano, zvirimwa izvi zvakatiwira kwatiri nokuti vakaramba vachirima zvisiri pachena munzvimbo dziri kure kune vanhu vakanga vasina kufanana nenzira dzeEurope.
Nhasi, chia iri kudzoka mukududzirwa sainzi inopupurira huwandu hwayo hwekudya uye vabiki vanosimbisa kushandiswa kwayo. Mbeu yacho inokura mune zvekutengeswa kwete chete inowanikwa kuMexico uye kuCentral America, asiwo kuBolivia, Peru, Argentina, Ecuador, uye kure neAustralia.
Chia Mbeu uye Nutrition
Izvo hazvisi zvakawanda zvekare zvinoshandiswa pamashizha emuti chia; ndiyo mbeu chia inotakura chironga chekudya. Mbeu inosvika 25% omega-3 fatty acids kusanganisira ALA (alpha-linolenic acid.) Iinewo mapuroteni uye fiber uye inoonekwa seve pedyo-yakakwana yezvokudya, inotsanangura mamiriro avo e "superfood".
Imwe magiro (28 magmita kana anenge 1/6 yekapu) yembeu ye chia inenge inenge magiramu emaprotheni, 9 magamu emafuta uye 11 gm fiber.
Chia inewo dzimwe maminera inowanzowanika mumbeu yakafanana seflakisi. Zvisinei, nekuda kwehuwandu hwavo hwemapikisa-anti-oxidant content, mbeu dzechia haiparadzi nokukurumidza firk mbeu inogona.
Apo chia mbeu inenge yakanyoroveswa, inodya kusvika kusvika gumi nemaviri kuwanda kwehuwandu mumvura uye inova gelatinous. Kana wapedza kudya, vanogona kugadzira gel mumimba mako iyo inogona kuderedza kudyiwa kwemakrohydrates uye ushuga. Mbeu yegelisi inobatsirawo kuchengeta ma electrolytes ako akaenzana. Mbeu dzinofungidzirwa kuti dzinobatsira kuvaka musuru uye dzakakosha kuvatambi.
Zvishandiswa zveChia Mbeu
Mbeu dzeChia dzinogona kushandiswa nenzira dzakawanda. MuMexico, mbeu dzechia dzinoshandiswa kugadzira Chia Fresca , iyo mvura kana juice ine mbeu dzechia mairi; iyi ingangodaro nzira yakanakisisa yekufarira chia, uye zvechokwadi imwe yemhando.
Iwe unogonawo kusasa teaspoon yembeu ya chia mugirazi yeunofarira agua fresca , jisi, kana kuti mvura yemononi uye uite kuti vanyorove kwemaminitsi gumi. Vachava gelatinous uye vanowedzera kumira kwakanaka kunwa yako.
Mbeu dzeChia dzinogona kugadziriswa uye dzinowanikwa kune marudzi akawanda echingwa, zviyo uye zvakabikwa zvinowedzera kuwedzera kwekudya.
Inogonawo kumera uye kushandiswa mumashizha, sandwiches kana sekunakirwa. Mune dzimwe nzvimbo, mbeu dzinomera pane imwe yemhando yevhu yakashandurwa inozivikanwa muchiChirungu se "chia pet".
Puddings, dzimwe nguva tapioca-yakafanana mukusagadzikana, dzimwe nguva inogadzirwa nembeu yechia, sezvo inowanzova gelatinous kana yakanyorova. Kupararira kuputika-kufanana nemakoncoko kunogadzirwawo apo chia inosanganiswa nemuchero wakachena.
- Cinnamon uye Chia Chia Pudding
- Pumpkin Chia Pudding
- Cantaloupe uye Blueberry Chia Mbeu Pudding
- Simple Triple Berry Chia Mbeu Jam
Chia in Pinole
Mbeu dzeChia dzinogonawo kushandiswa sechinhu chinogadzirwa mu pinole , icho chikafu kana hupfu hwakagadzirwa kubva kune imwe rudzi rwemakwenzi akaomeswa. Icho chikamu chinokosha chekudya kwevanhu veTarahumara vemuodzanyemba kweMexicoan nyika yeChihuahua (vanhu vanozivikanwa munyika yose nekuda kwevatambi varo kure-kure), uye inopedzwa nemamwe mapoka emarudzi evanhu vemuMexico neCentral neSouth America .
Izwi rokuti pinol uye pinolillo rinoshandiswawo kune chigadzirwa ichi, zvichienderana nenharaunda.
Kuita pinole, chibage chacho chakaomeswa uye chakabviswa kubva kumatekete, chakashambiswa mumhangura inopisa, uye inogadzika kusvika pakudya. Mbeu yeChia, amaranth, kana garbanzo inogona kuwedzerwa pasi pasi gorosi, kana zvichidikanwa, kuti iwedzere kukosha kwekudya kwayo zvakare.
Pinole inodyiwa zvakajeka, kana mvura uye zvikamu zvinowanikwa kuti zvigadzire peji. Dzimwe nguva cacao nezvinonhuwira zvakadai seminamoni uye anise zvinowanikwa apo pinole inopedzwa sechando chinotonhora kana chando.
Yakarongedzwa naRobin Grose