Nā hua Chia

Nā hua Chia

E like me ka hiki iā ʻoe ke hōʻoia, ʻo ka kaulana o nā hua chia i pahū i nā makahiki i hala iho nei. I kēia manawa, hoʻohui ka ʻoihana meaʻai iā lākou i ka nui o nā huahana, me nā cereala, nā berena a me nā kī.

Eia kekahi, he mea maʻa mau e loaʻa iā lākou i waena o ka papa inoa o nā mea hoʻohui o nā kaila home-style resep, me nā mea ʻono a me nā mea inu me nā kumu like ʻole, e laʻa me ka deflate i ka ʻōpū.

He aha lākou?

Nā hua Chia

ʻO nā hua Chia mai chia a i ʻole Hispanic sage. He a kanu maoli i Mekiko a me Guatemala pili kēlā i ka ʻohana mint a ua mahi ʻia nā Aztecs i nā kenekulia i hala.

Liʻiliʻi ka nui o kēia mau hua (ʻo ia ka mea maikaʻi i ka pīpī ʻana iā lākou i nā meaʻai), ʻoiai he ʻano lōkahi ko lākou ʻano. ʻO kekahi hiʻohiʻona ʻē aʻe kona kala: ʻeleʻele a keʻokeʻo.

Nā Kuleana

Lobes o ka lolo

ʻO ka ʻai ʻana i nā ʻano chia kahi ala maikaʻi e loaʻa ai nā omega 3 waikawa momona, kahi mea pono kūpono no ka mālama ʻana i ka lolo, ka puʻuwai a i ʻole ke ʻike ʻana i ke kūlana maikaʻi. ʻElua punetēpu (ʻo ia ka lāʻau maʻamau i koi ʻia i kēlā me kēia lā) i loko o 5 mau kolamu o ka omega 3.

ʻO kā lākou calcium, phosphor a me nā ʻike manganese e lilo i mea pili i ka poʻe me nā pilikia iwi. Hāʻawi pū lākou i ka fiber, protein, iron a me ka magnesium. ʻOiai hoʻonui lākou i mau manawa i ka nui i loko o ka ʻōpū, ʻike pinepine ʻia ma nā papa inoa o nā meaʻai kūpono no ka pohō kaumaha.

Pehea e lawe ai iā lākou

Māka me chia

ʻAʻole lākou e ʻano ʻia e ko lākou ʻono. Kaawale mai kona crunchy e like ai, ʻaʻole ʻike iki ʻia kona alo i ka meaʻai. Eia naʻe, ʻaʻole hoʻohana ʻia ia no ka mea ʻono ia, akā no ka mea pili lākou i nā pono olakino koʻikoʻi.

Hoʻohui iā lākou e like me (ʻaʻohe pono e wili) i kāu yogurts a me nā leʻaleʻa, a me nā palaoa palaoa, nā pōpō a me nā mea i hoʻomoʻa ʻia ʻē aʻe, e ʻoliʻoli i kona mau ʻano āpau i kahi ala maʻalahi. Inā lawe ʻoe iā lākou i pulu a lepo paha, e pōmaikaʻi ʻoe i kā lākou waiwai. Koho ma waena o nā ʻano like ʻole e pili ana i kāu mau makemake pilikino a me nā ʻano o kēlā me kēia meaʻai.

ʻO ka hoʻopili ʻana iā lākou me ka oatmeal kahi manaʻo maikaʻi loakeu hoʻi inā pono ʻoe e hōʻemi i nā pae pilikia. A ʻo ia ka hopena o kēia hui ʻana i kahi pāʻina hoʻomaha e waiwai ana i ka tryptophan, magnesium a me nā minelala ʻē aʻe me nā ʻano e kūʻē i ke koʻikoʻi a me ka hopohopo.

Ke kūʻai aku ʻoe nā huahana ʻoihana me nā hua chiaE heluhelu pono i nā lepili e ʻike pono ʻaʻole piha me nā kō a i ʻole nā ​​mea hana hoʻopunipuni. He mea nui e hoʻomaopopo ma muli o ka loaʻa ʻana o ka chia a i ʻole kekahi mea ʻē aʻe e like me ia i hana ʻole ai i nā muffins pūʻolo (e laʻa me ke olakino).

Pehea e lawe ai i nā ʻano chia no ka paʻa paʻa

Pulu nā hua Chia

Hana ke fiber i kahi kuleana nui i ka hoʻomaha ʻana i ka paʻa paʻa, a ma kēia ʻano he mau hua chia, kahi kumu nui o ka fiber, hiki ke hāʻawi i kahi nui o kēia meaʻai. Hōʻike nā noiʻi e loaʻa ana i ka 100 gram o kēia meaʻai nā 35 gram o ka fiber.

Ke pulu, huli nā ʻanoʻano chia i ʻano ʻano gel. ʻO ke kuleana kona fiber hiki ke hoʻoheheʻe ʻia. Kōkua kēia ʻano olonā i ka hakakā ʻana me ka hānai ʻana i ka bacteria maikaʻi i loko o nā ʻōpū. e hoʻonui ana i ka nui o ka pahu a hoʻoikaika i kāna neʻe. No kēia kumu e koi ʻia e hoʻokomo iā lākou i ka hoʻohana ʻana i kēia ʻano (pulu ma kahi o ka maloʻo a me ka maka) ke ʻeha ʻoe i kekahi mau manawa o ka constipation.

Nā Hoʻohui

Pau ka laha

Hoʻomaopopo ka poʻe loea i ka ʻai ʻana i nā ʻano chia maka hiki ke pilikia i ke olakino, keu hoʻi i kēlā mau mea kanaka me ka mōʻaukala o ka ale ʻana i nā pilikia. Lawe i ka punetune o nā hua chia me ke kīʻaha wai e hōʻoluʻolu ʻole e ʻōlelo iki, ʻoiai ʻaʻole lawa ka manawa e hiki ai i ka ʻōpū ma mua o ka hoʻokō ʻana i kā lākou hoʻolaha nui.

'Oiai ʻO ka pulu ʻana iā lākou me ka wai lawa ma mua o ka hoʻokomo ʻana iā lākou hiki ke hoʻopau i kēia mau pilikia.Inā ua ālai ʻia kāu esophagus a i ʻole manaʻo ʻoe he maikaʻi ia, ʻoi aku ka maikaʻi e nīnau aku me kāu kauka ma mua o ka ʻai ʻana i ka chia ma kekahi o kāna ʻano.

Ma hea e kūʻai ai iā lākou a me ke kumukūʻai

Nā hua Chia

I kēia lā, hiki ke loaʻa nā ʻano chia i ka hapanui o nā supermarkets. Maʻamau, makepono loa ke kumu kūʻai, ʻoiai e hoʻonui iki paha ia i ka maikaʻi a me ka nui i koho ʻia e kēlā me kēia māka no kā lākou huahana. I kēlā me kēia hihia, inā e ʻai mau ʻoe iā lākou, ʻo ka mea ʻoi loa e hoʻopukapuka i nā hōʻike ʻohana, ʻoi aku ka pipiʻi, akā ʻoi, i ka wā waena, ʻoi aku ka liʻiliʻi.

Inā koho ʻoe i ka nā hua chia nā meaola a mai nā māla mahiʻai meaola, e ʻike maʻalahi ʻoe iā lākou ma ka hele pololei ʻana i nā hale kūʻai kūikawā, ma ke kino a me ka pūnaewele. Pono e hoʻomaopopo ʻia, ʻoi aku ke keu, ʻoi aku ke kiʻekiʻe o kā lākou kumukūʻai i ka hoʻohālikelike ʻana i nā hua chia maʻamau. Eia nō naʻe, he mau helu ia e hoʻomau i loko o ka mea i manaʻo ʻia he kumukūʻai.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.