Mbeu dzeChia dzakanga dziri zvokudya zvekudya zvekare. VaAztec, maMeans uye veMamerica vanokoshesa mbeu dzechia sechikonzero chemagetsi uye chikafu. Ichi chiduku chiduku chave chakapfuura-uye Chia Pet ™ inotya (!), Kuti ive chinhu chinokosha chevabiki vasina guten.
Zvimwe Omega 3 Fatty Acids Kupfuura Mafuta
Iwe unogona kunge wakanzwa pamusoro pekukosha kwekuwedzera omega 3 fatty acids pane kudya kwako.
Omega 3 fatty acids ndiyo mafuta akawanda, anokosha kuhutano nokuti anozivikanwa kuderedza kuputika uye njodzi dzehutano hwehutano.
A 1-ounce inoshumira chia (Salvia hispanica L) inosvika 4.9 gramu ye omega 3 fatty acids. Zvichienzaniswa, firsese, imwe imwe nzvimbo yakanaka yekima ye omega 3 fatty acids, inopa anenge 1.8 gramu e omega 3 mafuta acid in 1-ounce inoshumira.
Kubva: USDA Standard Reference 20; Tufts University - Chikoro cheMishonga
Mamwe Fiber Ounce-for-Ounce Kupfuura Mahesheni
Simba rakasvibiswa rave richirumbidzwa nekuchengetedza kwemazuva ose, hutano hwehutano hwehutano hwehutano uye hunosimbisa kuparadzwa kwakanaka. I-ounce imwechete inoshumira mbeu dzechia ine 106 gm fiber. Enzanisa izvozvi kune oatmeal, imwe imwe nzvimbo yakanaka inogadzirisa fiber. A 3/4 mukombe we gluten yakasununguka oatmeal yezvinhu zvinokwana 2.8 gm e-fiber. Enzanisa mbeu dzechia kune flaxseeds , iyo inopa anenge magiramu 7,6 emu fiber mu-1-ounce inoshumira.
Zviri pachena kuti, kana uri kushanda kuti uwedzere huwandu hwemasvibvu anogadzikana mukudya kwako, mbeu dzechia dzinonunura.
Kubva: USDA Standard Reference 20
Muchero Wakawanda weCal-Based Calcium
Isu tinongofunga nezvekudya zvemairy apo patinofunga nezvekuwedzera calcium kune kudya kwedu. Asi iyo miti inenge izere nezvokudya izvo zvakapfuma zvinowanikwa mumakisikiti.
Broccoli inobva mukana we nyore wekugadzirisa calcium uye inosvika, saka mbeu dzechia. I-ounce imwechete inoshumira mbeu dzechia inopa 177 mg ye calcium. Imwe chete-inch 5-inch stalk ye broccoli yakatunga ine 56 mg ye calcium.
Kubva: USDA Standard Reference 20
Mamwe mapurotini Ounce-nokuda-Ounce Kupfuura Mahesheni
Uri wezvinomera here? Kana zvakadaro, ungangodaro uri kutsvaga miti yakanaka yemaprotheni. I-ounce imwechete inoshumira mbeu dzechia ine 4.4 magamu eprotini. Enzanisa izvozvo kune 1-ounce inoshumira yehairi yehayi iyo inopa .01 gramu yemapuroteni. Sezvaunogona kuona, mbeu imwe neimwe ye chia ndiyo inogadziriswa yekudya.
Nzira yekushandisa Chia Mbeu neChia Flour muGluten-Free Cooking
- Shandisa mbeu dzechia kutsiva mazai muhope. Kana uchisanganiswa nemvura, mbeu dzechia, yakakwirira mumusanganiswa, inogadzira gel yakaoma. Isai kikapu 1 yezviyo chia mumukombe uwedzere mapeji 3 emvura. Rega musanganiswa ugare kwemaminitsi gumi nemashanu. 1/4 kapu ye hydrated chia mbeu inenge inenge 1 egg.
- Fukidza mbeu dzechia pazviyo uye yogurt.
- Shandisa chia mbeu yeupfu muzvinyorwa zvakasiyana-siyana zvekudya zvisina kugadzirwa se-1-to-1 kushandiswa kwegorosi. Maererano neNuchia Foods, mugadziri weChia Mbeu yeMvura (mutsara wemashira chia uye chikafu chinokonzerwa nevhu jisi), chigadzirwa chavo chinoita se 1: 1 kuchinjwa kwehupfu hwegorosi.
- Mazano ekugadzirira kushandisa pfuu yechia mukubika pasina gluten : Simbisa mbeu yehua usati washandisa, shandisa mapeji maduku kana uchibika nehua mbeu yeupfu uye uwedzere nguva yekubika nekusvika 5%. Somuenzaniso, kana recipe inoda nguva yekugadzira maminitsi makumi matanhatu, wedzera nguva yacho inenge maminitsi matatu kuti uve nemigumisiro yakanaka.
Paunenge uchidzidza kushandisa mutsva usina shiteni-isina mahwanda kufanana nehua yehupfu, kuedza! Cherechedza nguva yekubika, uwandu hwepani, uye marudzi emarekeji anoshandiswa.