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Ukuzama ukunqumla ezo phawundi zongezelelekileyo kodwa ube ungakwazi? Ewe, sinesithako esitsha esitsha kodwa esele sikhona ukuze sabelane nawe esinokuba sisetyenziselwa ukunciphisa iipawundi kunye nokunceda ukunciphisa umzimba. Ayikho enye ngaphandle kwembewu enkulu yama-Aztec, iChia.
Imbewu yeChia yiyo yonke intetho kwidolophu yezempilo ngoku. Ifakwe i-antioxidants kunye nezondlo ezahlukeneyo, imbewu ye-chia inesakhono esikhethekileyo sokufunxa ulwelo kwaye ithathe ukungqinelana kwe-gelatin. Banikezela ngesixa esifanelekileyo sefayibha, iproteni, amafutha asempilweni kunye nee-micronutrients.
Imbewu ye-Chia iye yabizwa ngokuba yi-superfood kule minyaka idlulileyo kwaye ayizukutyeshelwa. Eli lungu losapho lwe-mint kwathiwa lisisiseko sokutya kwama-Aztec kunye neMayan, kodwa kamva lavalwa ngenxa yokusebenzisa kwabo inkolo-ilungelo lokuphambana ?!
Ngapha koko, kumanqaku amaninzi anazo iinkozo zobuxoki, namhlanje siza kujonga indima ayidlalayo ekunciphiseni amafutha esiswini.
Imbewu yeChia yokuNcipha
Imbewu yeChia yimbewu emnyama emnyama, exhaphake ngokubanzi kuMbindi nakuMzantsi Merika. Zifumaneka ngoku kuzo zonke iivenkile zokutya ezisempilweni. Iingcali zokutya bezisasaza ukubaluleka kokubandakanya zonke iintlobo zamandongomane kunye nembewu kwizidlo zethu.
I-fiber kunye ne-antioxidants ezikhoyo kuzo ziluncedo kuthi. Izibonelelo zezempilo zembewu ye-chia azipheli. Ezi mbewu zinamandla okupakishwa zizondlo ezahlukileyo ezizizo kubalulekile ukuze umzimba wethu usebenze ngokukuko.
UGqr Sneha Krishnan uthi, ' Imbewu ye-chia sesona sityalo sityebileyo se-Omega-3 fatty acids. iqulethe zonke ii-amino acid ezi-9 ezibalulekileyo (ezingenziwanga ngumzimba) , 'ezibenza babe ngumthombo olungileyo wamafutha e-asidi abatya inyama. Umxholo osisityebi wefayibha unceda ukunciphisa ukudumba kwaye ugcine inkqubo yokwetyisa isempilweni. Imbewu ityebile kwizimbiwa ezifana ne-calcium, i-phosphorus kunye ne-magnesium kwaye inceda ukunciphisa ukunganyangeki kwe-insulin.
Ikunceda njani imbewu yeChia ukuba ulahlekelwe ngamafutha esisu
- Imbewu ilawula ukutya kwakho : iimbwe zechai zipakishwe ngefayibha, ekugcina ugcwele ixesha elide kwaye kunceda ukuthintela ukutya kakhulu. Kuba imbewu ye-chia iyadumba kwaye ifunxa ulwelo olufakwe kuyo, yenza isisu sakho sizive sigcwele kwaye sinomxholo emva kokutya.
- Kuthatha ixesha elide ukwetyisa : Emva kokutya, imbewu ye-chia ithatha ixesha elide ukwetyisa kwaye inamathela ixesha elide esiswini sakho emva ukusetyenziswa .
- Iphezulu kwifayibha Ukutya okunomxholo ophezulu wefayibha kudityaniswe ukuhla ukusinda . Imbewu ye-Chia ihlala ithathwa njengokutya okuphezulu ngenxa yokutya okunesondlo. Ezi mbewu zincinci ziqulathe ifayibha enyibilikayo, enciphisa ukutya kwakho kwaye kuthintele ukudumba. Yitya intwana yale mbewu yonke imihla okanye uyongeze nje kwisitya sakho sesaladi.
- Iphezulu kwiprotheni : iimbwe zechai zizityebi kwiiprotheyini ezinokunceda ukunciphisa ukutya kunye nokutya. Kwakhona, imbewu iyanceda ekwakheni ubunzima bemisipha, ekunceda ukunciphisa amanqatha omzimba wakho ngeendlela ezininzi. Iiprotheyini zithathwa njengoyena ulahleko lobunzima kwimacronutrient enobuntu kwaye zinako ukunqanda iminqweno , ngaloo ndlela kuthintela nasiphi na isisindo esigqithisileyo ekujoliseni isisu sakho.
Uyisebenzisa kanjani iMbewu yeChia yokuNciphisa iBel Fat
Ngaphandle kokuba sempilweni kakhulu, iimbwe zechai Kulula ngendlela emangalisayo ukuba ubandakanye kwisidlo sakho. I-flavour emnene yembewu yenza ukuba kube lula kuyo ukongeza kuyo nayiphi na into esuka kwiiporridges ukuya kwii-smoothies. Ukufumana uninzi lwembewu, fafaza imbewu ye-chia ngaphezulu kwesiriyeli, iyogathi , imifuno okanye izitya zerayisi.
Ngokwesondlo sezondlo, kuyacetyiswa ukuba kusetyenziswe iigram ezingama-20 (malunga ne-1.5 yeepuniji) zembewu ye-chia kabini ngemini.
Elona xesha lilungileyo lokutya imbewu ye-chia yokunciphisa umzimba
Ngoku ka izifundo , elona xesha lilungileyo lokusebenzisa imbewu ye-chia yokunciphisa umzimba iphambi kwesidlo sakho sokuqala nesokugqibela sosuku. Oko kukuthi, ngaphambi kwesidlo sakusasa nangaphambi kwesidlo sangokuhlwa. Kule nto, isiselo sembewu se-chia yeyona ilungileyo.
I-Chia Seeds Recipe yamaBelly Fat
1. I-Chia-lemon isiselo
Izithako
- Imbewu yeChia, iitispuni ezi-2
- Ijusi yelamuni, iitispuni ezi-2
- Ubusi, 1 itispuni
Imikhombandlela
- Hlanganisa ezi zintathu kakuhle kwaye uzisebenzise rhoqo ekuseni, emva kwesidlo sakusasa, kangangenyanga.
Ingaba isebenza kanjani
Eliyeza lasekhaya lokunciphisa amafutha esiswini linokusebenza ngokumangalisayo kwinyanga xa lisetyenziswa yonke imihla. Kunye nesi sixhobo, kufuneka wenze imithambo esiswini kwaye utye impilo yonke imihla. Ukudityaniswa kwembewu ye-chia, incindi yelamuni kunye nobusi kunceda ukukhawulezisa ukutshiswa kwamafutha emzimbeni wakho - ngendlela esempilweni.
2. Imbewu yeChia kunye nomxube weyogathi
Izithako
- Imbewu yeChia - iipunipoyi ezi-2
- I-yoghurt engenamafutha - amacephe amabini
Imikhombandlela
- Yongeza izixa eziphakanyisiweyo zembewu ye-chia kunye neyogathi kwisitya.
- Gquba kakuhle ukwenza umxube.
- Sebenzisa lo mxube ntsasa nganye, emva kwesidlo sakusasa, kangangeenyanga ezi-2.
Ingaba isebenza kanjani
Eliyeza lasekhitshini lokunciphisa amanqatha esisu kwiinyanga nje ezimbalwa liyazi ukuba lisebenza kakuhle xa lisetyenziswa rhoqo. Imbewu ye-Chia ityebile kwi-omega-3 fatty acids kunye nee-antioxidants eziphucula izinga lokutya komzimba wakho kwaye zikuncede utshise amanqatha esisu ngesantya esikhawulezayo. I-yoghurt engenamafutha iqulethe iiproteni ezinokuthi ziqinise izihlunu zesisu, ngaloo ndlela zisenza sibekeke kwaye sithambise ngakumbi.
3. Ukusela imbewu yeChia
Izithako
- I-1/3 indebe yeembewu ze-chia
- Iikomityi ezimbini zamanzi
Imikhombandlela
- Gcoba imbewu ye-chia emanzini kwaye ushiye ubusuku bonke.
- Sebenzisa iziselo kusasa, ngaphandle kwesisu okanye emva kwesidlo sakusasa.
Ingaba isebenza kanjani
Le smoothie lunyango lwendalo lokunciphisa umzimba njengoko umxholo wefayibha ekuyo uya kukugcina ugcwele.
4. Imbewu yeChia kunye nomxube webhotolo yamandongomane
Izithako
- Iispuni ze-2 zebhotolo yamandongomane
- Ikomityi yeyogathi
- ½ iglasi yamanzi
- Ijeli yembewu yeChia eyenziwe ngokushiya imbewu ye-chia kwikomityi yamanzi imizuzu emi-5
Imikhombandlela
- Hlanganisa ijeli kunye nebhotolo yamandongomane, iyogathi kunye namanzi kwi-blender.
- Yidla le smoothie yonke imihla.
Kwinqaku lokugqibela…
Ukulandela iiresiphi esele zikhankanyiwe zodwa akunakuba luncedo kakhulu ekukuncedeni ukuba ufumane isisu esisicaba, njengoko kufuneka kwenziwe iinguqulelo ezithile zendlela yokuphila. Ukutya ukutya okunempilo, ukunqanda ioyile, iswekile, inyama ebomvu, njl., Ukwenza umthambo ubuncinci imizuzu engama-40 yonke imihla, ungahlali ixesha elide, ukwenza imithambo esiswini zezinye zezinto ekufuneka zibandakanyiwe kwinkqubo yakho yemihla ngemihla, ukuze la machiza asebenze kwaye ancede ukunciphisa amanqatha esisu .
Kwakhona, ukuya kugqirha kwaye uzihlolisise izizathu ezingunobangela wokufumba kwamafutha esisu angaphezulu kubalulekile.
UGqr Sneha uthi, ' Kuyacetyiswa ukuba uyisebenzise imbewu ye-chia emva kokuba ifakwe emanzini ubuncinci imizuzu emi-5 ngaphambi kokuba uyisebenzise ukunqanda ingozi yokuchwetha. Ingxelo yetyala eboniswe kwiKholeji yaseMelika yeGastroenterology yeNtlanganiso yoNyaka yezeNzululwazi ngo-2014 yenza iintloko ezichaza isigulana esisitya imbewu ye-chia eyomileyo elandelwa liglasi yamanzi. Imbewu yanda kwi-esophagus kwaye yabangela ukucinywa . '
Phawula: Ngelixa imbewu ye-chia isondlo kakhulu, ziqhayise uluhlu olude lwezibonelelo zempilo kwaye inokuba sisongezo esifanelekileyo sokutya-gcinani engqondweni ukuba ukumodareyitha kubalulekile.
USneha KrishnanAmayeza ngokubanziMBBS Yazi ngakumbi
