Nhoroondo, Zvokudya, uye Zvishandiswa zveChia Mbeu
Chimwe chinhu chakanga chiri ruzivo toy toy yakange yava imwe yezvokudya zvakanyanya kupisa. Mbeu dzeChia dzakamboshandiswa kukura uswa hwakavharwa mhuka dzemhuka dzehuta, asi chinyorwa chavo chinopa utano chiri kunze. Yakakwirira mu omega-3 fatty acids , fiber, nezvimwewo zvinovaka muviri, mbeu dzechia dzave imwe yezvitsva zvinonaka zvekudya.
Mbeu dzeChia dzinokohwa kubva mumunda weSalvia hispanica , nhengo yemhuri yemamunda inokura mumunda muCentral America.
Mbeu idzi dzaive chikafu chekudya chevanhu vemunzvimbo iyoyo kwemazana emakore, asi havana kumbove nenguva yavo muhusiku hwemazuva ano kusvikira zvino.
Chia Nutritional Content
Mbeu dzeChia dzakasiyana neyepamusoro-soro kwazvo ye omega-3 fatty acids uye antioxidants. Mbeu dzeChia dzakanyanya kudarika mu omega-3s kupfuura fikisi, iyo inowanzozivikanwa yekudya inowanikwa omega-3 fatty acids. Kusiyana nemafuta, mbeu dzechia dzinenge dzakadaro dzakakura dze antioxidants dzinogona kuchengetwa kwenguva refu pasina kutya kutya. Imwe bhonasi iyo chia inobata pamusoro peflakisi ndiyo bioavailability yezvibereko zvayo pasina mbeu kubva pakugadzika kana kusungirirwa. Mbeu dzeChia dzinogona kudyiwa zvakazara uye nyore nyore kudyiwa.
Rimwechete rinoshandisa mbeu dzechia (inenge mafuraji maviri) rinopa 137 makorikiti, 4 gramu eproteiniti, 11 gramu ezvokudya fiber, uye 9 gramu emafuta. Mbeu dzeChia dzinonyanya kukwirira mu calcium, dzine imwechete iyo inoshumira inopa inenge 18% yekurudziro yezuva nezuva.
Mukuwedzera kune izvo zvinovaka muviri, mbeu dzechia zvakare inzvimbo yakanaka yemaminerari yakafanana ne magnesium, phosphorus, zinc, uye manganese.
Mbeu Mbeu Dzinoshandiswa Sei?
Mbeu dzeChia dzinogona kuwedzerwa kuzvokudya nenzira dzakasiyana-siyana. Kushandiswa kunowanzosvibisa iyo yakananga pazviyo, yogurt, saladi, kana zvimwe zvokudya .
Idya nenzira iyi mbeu dzechia dzinopa kukonzera kwakanaka uye kunakidza zvishoma.
Mbeu dzeChia dzinowanzosanganiswa muzvinwiwa. Kana ichibatanidzwa nemvura, chia inobudisa gel-kufanana nekugadzira uye inopa kuwedzera kwezvinhu. Mbeu dzeChia dzinogona kusanganiswa mu smoothies, juice, kana kunyange girazi remvura. Chia frescas ndiyo inwiwa inoshandiswa muMexico uye inogadzirwa nokubatanidza chia, mvura, lemon kana lime juice, uye shuga.
Mbeu dzeChia dzakawedzerwawo kune zvakawanda zvezvigadzirwa zvemabhizimisi. Nemhaka yekunyanya kwemavara uye michero yakachena, mbeu dzechia dzinowedzera kuwedzera kune granola mabhaji uye zviyo. Mbeu dzeChia dzinogonawo kusanganiswa muparcake kana waffle mixes for extra fiber and nutrients.
Apo mbeu dzechia dzinodyidzwa kune huku, zvinowedzera huwandu hwe omega-3 fatty acids mumazai anobudiswa nehuku.
Chia Cautions
Nemhaka yokuti mbeu dzechia dzakakwirira zvakanyanya mufiber, zvinokurudzirwa kuti kudya kwezuva rimwe nerimwe kunogumira kune imwe chete kusvika kune maviri ounces. Mizinga yakakwirira inogona kukonzera kugadzikana kunetseka.
Mbeu dzeChia dzinogona kuwirirana nemimwe mishonga, kusanganisira mishonga yemwoyo, kuwedzerwa kwemishonga yeropa, uye kunyange aspirin. Nguva dzose bvunza chiremba wako usati wawedzera chia kune kudya kwako.
Avo vane chirwere chakakomba chekudya vanofanira kuedza mbeu dzechia nekuchenjerera, kunyanya avo vane mazino anozivikanwa kune mamwe marimu kana mbeu.