Sezvo zvirokwazvo wakakwanisa kuongorora, kufarirwa kwembeu dzechia dzakaputika mumakore apfuura. Parizvino, indasitiri yezvikafu inovawedzera kune zviuru zvezvigadzirwa, zvinosanganisira zviyo, chingwa nemabhawa.
Saizvozvowo, zvakajairika kuti uzviwane pakati pechinyorwa chezvisanganiswa zveyakanaka-dhizaini yekugadzirira mabikirwo, kusanganisira Smoothies uye zvinwiwa zvine zvinangwa zvakasiyana, semuenzaniso kushambidza dumbu.
Ndezvipi?
Mbeu dzeChia dzinobva ku chia kana sage yeSpanish. Icho chiri chirimwa chizvarwa kuMexico neGuatemala iyo ndeyemhuri yeminti uye iyo maAztec akatorima mazana emakore apfuura.
Saizi yembeu idzi idiki (zvinova zvinobatsira kana uchimwaya pazvikafu), nepo chimiro chayo chiri chesaizi. Chimwe chiratidzo chiratidzo chayo: dema nechena.
Propiedades
Kudya chia mhodzi iri nzira huru yekuwana omega 3 fatty acids, chinhu chinovaka muviri chakakosha kuti uropi, moyo kana kuona zvirambe zvakanaka. Mahwendefa maviri (inova inowanzo kurudzirwa zuva nezuva) ine magiramu mashanu eomega 5.
Yadzo calcium, phosphorus uye manganese zvemukati zvinovaita vabati vevanhu vane mapfupa matambudziko. Vanopawo fiber, protein, iron uye magnesium. Sezvo ivo vanowedzera akati wandei muhukuru mudumbu, inowanzoonekwa pane zvinyorwa zvezvakanaka zvekudya zvekureruka.
Maitiro ekuvatora
Ivo havana kuzivikanwa nekuravira kwavo. Kunze kwehunhu hwayo hwakaomarara, kuvapo kwayo hakuna kuoneka muchikafu. Nekudaro, izvo hazvishandiswe nekuti zvinonaka, asi nekuti zvinonzi zvakakosha zvakakosha zvehutano.
Vawedzere sezvazviri (hapana chikonzero chekukuya) kuma yogurts ako uye smoothies, pamwe nehupfu hwechingwa, makeke nezvimwe zvinhu zvakabikwa, kunakidzwa nehunhu hwayo nenzira yakapusa. Kana iwe ukavatora iwo akanyoroveswa kana pasi, iwe zvakare uchabatsirwa kubva kune avo zvivakwa. Sarudza pakati pemhando dzakasiyana zvichibva pane zvaunofarira uye hunhu hwerisipi yega yega.
Kuzvibatanidza neoatmeal izano rakanaka kwazvo, kunyanya kana iwe uchida kudzikisa kushushikana. Uye ndezvekuti mubatanidzwa uyu unoguma nechikafu chinozorodza chine hupfumi mu tryptophan, magnesium uye mamwe mamineral ane hunhu hunopesana nekushushikana nekushushikana.
Paunotenga zvigadzirwa zveindasitiri zvine chia mbeuVerenga zvinyorwa zvakanyatso kuona kuti haina kuzara neshuga kana zvigadzirwa zvekugadzira. Izvo zvakakosha kuti uzive kuti nekuda kwekuti chimwe chinhu chine chia kana chimwewo chinhu senge chisingagadzire zvakapetwa muffin (semuenzaniso) otomatiki ane hutano.
Maitiro ekutora chia mbeu yekudzvinyirirwa
Fiber inoita chinzvimbo chepakati pakubvisa kuzvimbirwa, uye mupfungwa iyi chia mbeu, iri sosi huru yefaera, inogona kupa huwandu hwakawanda hweichi chikafu. Zvidzidzo zvinoratidza kuti magiramu zana echikafu ichi ane anenge 100 magiramu efaera.
Kana yakanyoroveswa, mbeu dzechia dzinoshanduka kuita mhando yegel. Iyo inokonzeresa ndeye yayo inogadzika fiber. Iyi mhando ye fiber inobatsira kurwisa kupatira nekudyisa mabhakitiriya akanaka ari mumatumbu, kuwedzera huwandu hwechituru uye kufambisa kufamba kwayo. Nechikonzero ichi zvinokurudzirwa kuvamedza uchishandisa nzira iyi (yakanyoroveswa pane yakaoma uye mbishi) kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wakura.
Contraindication
Nyanzvi dzinonyevera kuti kudya mbeu mbishi dzechia kunogona kuisa njodzi pahutano, kunyanya kune idzo vanhu vane nhoroondo yekumedza matambudziko. Kutora chipunu chembeu dzechia chinofambidzana negirazi remvura kunogona kusagadzikana kutaura zvishoma, nekuti vanogona kunge vasina nguva yakakwana yekusvika mudumbu vasati vaita kuwedzera kwavo kwakakurumbira.
Kunyange zvakadaro Kuvanyudza nemvura yakakwana usati wamedza kunogona kubvisa njodzi idzi.Kana yako sophagus yakambovharirwa kana iwe uchifungidzira kuti inogona, zvakanaka kubvunza chiremba wako usati wadya chia mune chero mafomu ayo.
Kwokutenga uye mutengo
Nhasi, unogona kuwana chia mbeu muzvitoro zvakawanda. Kazhinji, mutengo wayo wakachipa, kunyangwe ichigona kuwedzera zvishoma zvichienderana nehunhu uye huwandu hwakasarudzwa nemhando yega yega yezvigadzirwa zvavo. Chero zvazvingaitika, kana iwe ukavadya nguva dzose, chinhu chakangwara ndechekudyara mumharidzo dzemhuri, idzo dzinodhura, asi idzo, munguva yepakati, dzakachipa.
Kana iwe ukasarudza iyo chia mbeu organic kana kubva ku organic minda, iwe uchavawana zviri nyore nekuenda zvakananga kuzvitoro zvine hunyanzvi, zvese zvepanyama uye online. Izvo zvinofanirwa kucherechedzwa kuti, ichingove yakasarudzika, mitengo yavo zvakare yakati rebei zvichienzaniswa neiyo yembeu dzechiya. Nekudaro, iwo ndiwo masumari anoramba ari mukati meizvo zvinonzi zvinodhura.