Ngokuqinisekileyo ube nakho ukuqinisekisa, ukuthandwa kwembewu ye-chia kuqhume kule minyaka idlulileyo. Okwangoku, ishishini lokutya longeza kolo thotho lweemveliso, kubandakanya ukutya okuziinkozo, isonka kunye nemivalo.
nayo, kuqhelekile ukubafumana phakathi kwezintlu zezithako zokupheka ezenziwe ngendlela enempilo, kubandakanya i-smoothies kunye neziselo ezineenjongo ezahlukeneyo, umzekelo, ukukhupha isisu.
Bazintoni?
Imbewu ye-Chia ivela kwi-chia okanye kwi-sage yaseSpain. Yi Isityalo sokuzalwa eMexico naseGuatemala Leyo yeyosapho lwe-mint kwaye ama-Aztec sele elinyiwe kwiinkulungwane ezidlulileyo.
Ubungakanani bezi mbewu zincinci (eziluncedo xa uzifefa ekudleni), ngelixa imilo yazo ingu-oval. Olunye uphawu oluphawulekayo ngumbala wayo: emnyama nemhlophe.
Propiedades
Ukutya imbewu ye-chia indlela enkulu yokufumana i-omega 3 fatty acids, Isondlo esibalulekileyo sokugcina ingqondo, intliziyo okanye ukubona kwimeko efanelekileyo. Iicephe ezimbini (eyona idosi yemihla ngemihla ekhuthazwayo) iqulethe i-5 gram ye-omega 3.
I-calcium, i-phosphorus kunye nomxholo we-manganese ubenza babe ngamadlelane abantu abaneengxaki zamathambo. Banikezela ngefayibha, iprotheni, isinyithi kunye nemagnesium. Kuba bonyusa amatyeli aliqela ngobukhulu esiswini, zihlala zivela kuluhlu lokutya okuluncedo ukunciphisa umzimba.
Uzithatha njani
Ababonakali ngohlobo lwabo. Ngaphandle komgangatho wayo onqabileyo, ubukho bayo abuqapheleki kwaphela ekutyeni. Nangona kunjalo, azisetyenziswanga kuba zimnandi, kodwa ngenxa yokuba zinikezelwa kwizibonelelo zempilo ezibalulekileyo.
Yongeza njengoko kunjalo (akukho mfuneko yokugaya) kwiiyogathi zakho kunye nee-smoothies, Kunye neentlama zesonka, iikeyiki kunye nezinye izinto ezibhakiweyo, ukonwabela zonke iimpawu zayo ngendlela elula. Ukuba uzithatha zimanzi okanye umhlaba, uya kuzuza kwiipropathi zazo. Khetha phakathi kweefom ezahlukeneyo ngokusekwe kukhetho lwakho kunye neempawu zeresiphi nganye.
Ukudibanisa ne-oatmeal ngumbono ogqwesileyongakumbi ukuba ufuna ukunciphisa amanqanaba oxinzelelo. Kwaye le manyano ikhokelela kwisidlo sokuphumla esityebileyo kwi-tryptophan, i-magnesium kunye nezinye iiminerali ezineempawu ezichasene noxinzelelo kunye noxinzelelo.
Xa uthenga iimveliso zeshishini ezinembewu ye-chiaFunda iilebhile ngononophelo ukuze uqiniseke ukuba ayipakishwanga iswekile okanye izinto zokufakelwa. Kubalulekile ukuba uqaphele ukuba ngenxa yokuba kukho into equlathe i-chia okanye ezinye izinto ezinjalo ayenzi ukuba i-muffins ezipakishwe (umzekelo) zisempilweni ngokuzenzekelayo.
Uyithatha njani imbewu ye-chia yokuqhinwa
Ifayibha idlala indima ephambili ekunciphiseni ukuqunjelwa, kwaye ngale ndlela imbewu ye-chia, ingumthombo omkhulu wefayibha, inokubonelela ngesixa esikhulu sesi sondlo. Izifundo zibonise ukuba iigram ezili-100 zoku kutya zinama-35 eegram zentsinga.
Xa ifakiwe, imbewu ye-chia ijika ibe luhlobo lwejel. Uxanduva lwefayibha yayo enyibilikayo. Olu hlobo lwefibre luyanceda ukulwa ukuqhina ngokutyisa iintsholongwane ezilungileyo emathunjini, ukwandisa uxinano lwesihlalo kunye nokwenza lula ukuhamba kwayo. Ngesi sizathu kuyacetyiswa ukuba ubangenise usebenzisa le ndlela (ifakwe endaweni eyomileyo kunye eluhlaza) xa unamaxesha athile okuqunjelwa.
Unxibelelwano
Iingcali zilumkisa ukuba ukutya imbewu ye-chia eluhlaza kunokubangela ingozi kwimpilo, ngakumbi kwezo abantu abanembali yeengxaki zokuginya. Ukuthatha icephe lembewu ye-chia ehamba neglasi yamanzi kunokungonwabi xa usitsho, kuba ngekhe babe nexesha elaneleyo lokufikelela esiswini ngaphambi kokwenza ukwanda okudumileyo.
Nangona kunjalo Ukubamanzisa ngamanzi aneleyo ngaphambi kokuba ubatya kunokubuphelisa obu bungozi.Ukuba i-esophagus yakho iye yaphazamiseka ngaphambili okanye ukrokrela ukuba kunokwenzeka, kungcono ukubonisana nodokotela wakho ngaphambi kokutya i-chia kuyo nayiphi na indlela.
Apho ukuthenga kubo kunye nexabiso
Namhlanje, imbewu ye-chia inokufumaneka kwiivenkile ezinkulu. Ngokwesiqhelo, ixabiso layo liphantsi kakhulu, nangona inokunyuka kancinci ngokuxhomekeke kumgangatho kunye nobungakanani obukhethwe luphawu ngalunye kwiimveliso zabo. Ngayiphi na imeko, ukuba ubatya rhoqo, eyona nto ikrelekrele kakhulu kukutyala imali kwinkcazo-ntsapho, ebiza kakhulu, kodwa ethi, phakathi, ibe yexabiso eliphantsi.
Ukuba ukhetha i chia imbewu organic okanye evela kumhlaba wezinto eziphilayo, uya kuzifumana ngokulula ngokuya ngqo kwiivenkile ezizodwa, kokubini okwasemzimbeni nakwi-intanethi. Kufuneka iqatshelwe ukuba, ikhetheke ngakumbi, amaxabiso abo nawo aphezulu kakhulu xa kuthelekiswa nalawo eembewu eziqhelekileyo ze-chia. Nangona kunjalo, zizibalo eziqhubeka nokuba ngaphakathi kwento ethathwa njengefikelelekayo.