Inzalelwane yaseMexico naseGuatemala, imbewu ye-chia yayikukutya okusisiseko kwama-Aztec namaMeya amandulo. Namhlanje, zijongwa njenge-superfood kwizibonelelo zabo zempilo ezibanzi. Kodwa unokuzifumana njani ezo ngenelo zempilo? Ngelixa ukubheja kwakho kulula kukuxuba imbewu ye-chia emanzini (icephe enye ngeglasi kufuneka yenziwe), ezi mbewu zincinci zinenyani. Nantsi yonke into ekufuneka uyazi malunga nembewu ye-chia, kubandakanya nendlela yokuyonwabela kubomi bakho bemihla ngemihla.
ENXULUMENEYO : I-20 enempilo yaMasnekethi ezinzulwini zobusuku ngokutya kwaLate Night
OatmealStories / Getty imifanekisoUlwazi lweZondlo kwimbewu yeChia
Nge-ounce enye ekhonzayo, imbewu ye-chia ine:Iikhalori: 138
Ifayibha: 11 grams
Iiprotheni: 4 grams
Amafutha: iigram ezi-9 (ezi-5 zazo ziyi-omega-3s)
I-calcium: i-18% ye-RDI
4 Izibonelelo zeMpilo zeChia Seeds
1. Bazele ziZondlo (Kodwa hayi iiCalories)
Imbewu yeChia ithathwa njengokutya okuphezulu ngesizathu esihle. Okokuqala, makhe sithethe ngefiber. Ngokwetshathi evela ku-a 2005 isifundo kwiYunivesithi Minnesota , i-fiber ikhokelela ekuhlutheni okukhulu, ukukhutshwa kwe-insulin encinci kunye ne-short-chain fatty acids. Ngokusisiseko, zonke ezi zinto zithetha ubunzima obuncinane bomzimba. I-Fiber nayo ibonakaliswe ukunciphisa ingozi yomhlaza wamabele ngokunciphisa amanqanaba e-estrogen egazini kunye nokukhuthaza ukwaluphala okunempilo . Izinto ezibaluleke kakhulu. Ngokumalunga ne-calcium, isazi sokutya esibhalisiweyo uSamantha Cassetty sisixelela ukuba imbewu ye-chia ingumthombo omkhulu we-calcium kwabo bangatyiyo okanye bangaseli ubisi, kuba iipunipopu ezimbalwa zibonelela malunga ne-14 yeepesenti yethagethi yemihla ngemihla yowesifazane. Konke oku ngeekhalori ezili-138 kuphela kwi-ounce enye.
2. BanguMthombo waMandla ongenaCaffeine
Ukuphelelwa ngamanzi emzimbeni kunokukudinisa. Yongeza itispuni lembewu ye-chia kwibhotile yakho yamanzi, linda imizuzu emihlanu ukuze imbewu ifunxe amanzi, emva koko urhabule phantsi. Imbewu iya kukunika amandla azinzileyo ngenxa yokuba inomlinganiselo olinganayo weprotheyini, amafutha kunye nefiber, oku kuthetha ukuba abayi kubangela iincopho kunye neentlambo kwishukela legazi.
3. Ziphezulu kwiiAntioxidants
Ngokophononongo kwi Ii-Annals ze-General Psychiatry , ukuxhalaba kunokuba nekhonkco kumanqanaba aphantsi e-antioxidant, kuba i-antioxidants inciphisa ukuvuvukala kunye noxinzelelo lwe-oxidative, zombini ezonakalise ukusebenza kwengqondo. (Abafazi be-menopausal basengozini yokuxinzezeleka kwe-oxidative ngenxa ye-estrogen ephantsi.) Ukongeza ekunciphiseni ukuxhalaba, i-antioxidants iphinda izuze ulusu, ixhasa ukusebenza kwe-immune system kwaye inokuthintela iimeko ezithile zonyango.
4. Basenokuwunciphisa umngcipheko weSifo seNtliziyo
Ngenxa yokuba imbewu ye-chia iphezulu kwi-fiber, iprotheni kunye ne-omega-3s, inokunciphisa umngcipheko wesifo senhliziyo. Nangona uphando lwabantu lufuneka ngakumbi, uphononongo lweempuku lubonise ukuba imbewu ye-chia inokwehlisa imingcipheko ethile yesifo sentliziyo.
Iiresiphi ezi-5 zembewu yeChia oza Kuzama
Wonke umntu ubeka imbewu ye-chia emanzini ngenxa yokuba kulula kakhulu, kodwa ukuba ukhangele into ebaluleke kakhulu-kwaye imnandi-zama enye yalezi zokupheka ezimnandi kakhulu.
1. Matcha Chia Seed Pudding
I-snacks engcono kakhulueneneni nje chocolate chip cookiesezo ziya kukwanelisa phakathi kwezidlo kwaye zibe nentwana nje yobumnandi. Le pudding yembewu ye-matcha chia iyakwenza oko. Yenze kusasa ngaphambi kokuba uphume kwaye uyibeke efrijini de kube i-munchies ikhabe.Fumana iresiphi
UMARIA SIRIANO/IKHITSHINI YEPROBIOTIC2. I-Sourdough kunye ne-Whipped Cottage Cheese kunye ne-Chia Jam
Eyona nto ingcono kakhulu, zombini i-chia jam kunye ne-cottage cheese ehlutshiweyo inokwenziwa ngaphambi kwexesha. Baza kugcina efrijini ukuya kuthi ga kwiintsuku ezintlanu, ukuze ube nesidlo sakusasa esilungile ngemizuzu nje.Fumana iresiphi
LOS_ANGELA / GETTY IMAGES3. 3-Isithako seChia Pudding
Ukuziva kancinci…uxhaswe? U-Tricia Williams, i-Culinary Nutritionist kunye nomseki we-Food Matters NYC, unesisombululo esihlakaniphile: ukubetha ibhetshi yesi sithako esilula se-chia pudding ngobusuku obudlulileyo. Ine-7 grams yefiber ngokukhonza (iresiphi yenza ezine), ngoko inokukunceda uzive uqhelekile ngexesha lesidlo sasemini.Fumana iresiphi
udla iiamangile4. Ibhotolo yeAlmond Chia Pudding
Imbewu yeChia inika nasiphi na isitya idosi esempilweni yefayibha, i-omega-3 fatty acids kunye neprotheyini, nto leyo ethetha ukuba zezona zongezo ezifanelekileyo kwiiresiphi zesidlo sakusasa. Lo ngokukodwa ubeka imbewu ye-chia ngaphambili naphakathi, edibanisa nebhotolo ye-almond, ubisi lwe-almond (okanye ngokwenene naluphi na ubisi lwe-nondairy olukhethileyo) kunye nesiraphu ye-maple yokongeza ubumnandi. Isiphumo sisiba yipudding ekhrimu ifanelwe sisidlo sakho esibalulekileyo semihla ngemihla. Ingcebiso yePro: Nyibilikisa ibhotolo ye-almond ngaphambi kokuba uyifake kumxube; oku kunceda ukuba isasazwe ngokulinganayo.
ERIN MCDOWELL5. I-Smoothie eluhlaza kunye neAvocado kunye neApile
Umxube wethu owuthandayo udibanisa iapile, iavokhado, isipinatshi kunye nebhanana kunye namanzi amancinci ekhokhonathi kunye nobusi. Isiphumo sisiselo esingaswiti kakhulu esilungele isidlo sakusasa esisempilweni okanye isidlo sasemva kwemini. Xa ugqibile, zama eli qhinga lilula lokucoca iblender yakho.Fumana iresiphi
Arx0nt/getty imifanekiso8 Eminye imithombo emikhulu yeFayibha
1. I-oats (iigram ezi-4 ngokuphakwa)Enye yeendlela ezilula zokuqinisekisa ukuba utya ifayibha eyaneleyo kukuqala kwangoko. Kwaye akukho ndlela ingcono (okanye imnandi) yokwenza oko kunokuba ube ne-oats kwisidlo sakusasa. I-oats iphezulu kwi-fiber kwaye inika iswekile yegazi kunye nenkxaso yokugaya. Ungazilungiselela kwakhona, njengesigidi ngeendlela ezahlukeneyo. (Kulungile, siyabaxa, kodwa ukhetho lwe-toppings luphantse lungabinamida.)
2. Iilentile (15.6 grams ngokuphakwa)
Ezi zityalo ezizimbotyi zincinci zimithombo yesondlo. Ukongeza ekubeni ngumthombo obalaseleyo, ophantsi kwamafutha eprotheyini kunye neevithamini ze-B, bapakisha i-15.6 grams yefiber ngokuphakelayo. Ukongeza, ziyaguquguquka, kuba zifunxa kakhulu iincasa ezidityaniswe nazo.
3. Iimbotyi eziMnyama (i-15 grams ngokuphakwa)
Ukuqaphela intsingiselo? Kuyabonakala ukuba, sonke kufuneka sitye iimbotyi ezininzi. Njengeelentile, iimbotyi ezimnyama zineprotheyini eninzi kunye nefayibha kwaye ziphantsi namafutha. Zikwagcwele iivithamini kunye neeminerali ezifana nefolate kunye nentsimbi. Owu, kwaye zifikeleleka kakhulu kwaye zihlala kwishelufa yakho, njengako, ngonaphakade. I-Taco ngoLwesibini ayizange ivakale isempilweni.
4. I-Artichokes ebilisiwe (i-10.3 grams ngokuphakelwa)
Kumava ethu, i-artichokes (ezona ntlobo zeentlobo ze-thistle) kukutya okuphazamisayo ngokufanelekileyo. Kodwa ukuba ukhwele, lindela ukuvuzwa ngendlela yefiber kunye neetoni ze-antioxidants, ezithi, ngokutsho isifundo sasePoland , unokucothisa iimpawu zokwaluphala.
5. Ii-Peas eziluhlaza (8.8 grams ngokuphakelayo)
Ngoko kukho isizathu sokuba abazali bethu babesoloko besinyanzela ngee-ertyisi njengabantwana. Nangona aba bafana bancinci bequlethe iswekile encinci, baphezulu kwifiber kunye ne-phytonutrients, eziqhayisa nge-antioxidant kunye ne-anti-inflammatory properties. Enkosi, Mama.
6. Amaqunube (iigram ezisi-8 ngokuphakwa)
Ifayibha sisiqalo kuphela. Apho raspberries ngokwenene qaqamba? Zixutywe ngoluhlu olwahlukeneyo lwe-antioxidant kunye ne-anti-inflammatory phytonutrients. Kukho kwakhona a iqumrhu elikhulayo lophando malunga nendlela la maqunube amancinci anokunceda ukulawula ukutyeba kunye nohlobo lwe-2 yeswekile. Nokuba upheka kunye nabo okanye ugcina isitya esincinci kwisikhenkcisi sakho ukuze usitye, inqaku lelokuba sonke kufuneka sitye amaqunube amaninzi.
7. I-Spaghetti yeNkolo ePheleleyo (i-6.3 grams ngokuphakwa)
Ke kufuneka sitye ngakumbi ispaghetti? Singene. Ngethuba nje ingqolowa okanye i-grain-grain, i-spaghetti ingaba, ngokwenene, ibe yinxalenye yokutya okunempilo kunye nokulinganisela. Ngaphezulu kokuba ngumthombo olungileyo wefiber, olu hlobo lwespaghetti ngumthombo omkhulu weevithamini B kunye nentsimbi. Kulunge ngokwaneleyo kuthi.
8. Amapere (5.5 grams ngokuphakwa)
Ngaba singathatha nje umzuzwana sithethe ukuba kungaphi ukutya okumnandi ngokwenene okukwifayibha ephezulu? (Enkosi ngokusinyamezela.) Amapere anefiber kunye nevithamin C kodwa anamafutha aphantsi kunye ne-cholesterol. Nabo, njengoko kuvela, banokunceda ekuthinteleni i-hangover-ngoko ikho.
ENXULUMENEYO : I-8 yeMithombo egqwesileyo yeCalcium engeyiyo yobisi
