Kutenda kuhuwandu hwehupenyu hwakanaka uye hupenyu, menyu akawanda evanhu akazadzirwa nemishonga inobatsira. Imwe yeiyi mbeu yeSpain sage kana white chia. Nenzira, dzinoshandiswa pakudya muMexico, Latin America, dzinoparidzirwa kumaodzanyemba-kumaodzanyemba kweUnited States, asi mumakore mashomanana akapfuura ave ava kuEurope.
Mbeu dzeChia - dzinobatsira zvinhu uye zvinopesana
Sipanishi sage yaishandiswa zvakasimba nevanoita zvechizvarwa chekare, kunyanya maAztec. Mashizha nematombo euswa zvakanzi hazvina kukodzera kudyiwa kana kuti kurapwa. Nebatsiro remiti yakasima, vaAztec vakarwa nezvirwere zvinopisa zvepemiti uye chepenza yemapapu (zvichida). Chikamu chinoshandiswa zvikuru chemuchena chia ndiyo mbeu, zvinobatsira uye kukuvara kwezviyo izvi zvakadzidziswa kubvira muzana remakore rechi16. Kutsvakurudza kwemazuva ano kunosimbisa kukosha kwechigadzirwa ichi senzira yekuwedzera yehupenyu kuhupenyu hwezuva nezuva.
Mbeu dzeChia - dzinobatsira zvinhu
Unhu hwakasiyana-siyana hwezviyo zvinorondedzerwa ndezvekuda kwemakemikari awo. Mbeu dzeSpanish dzimba dzine 32 kusvika 39% yemafuta ezviyo. Ichi chiratidzo chinokwana katatu kusvika pane 10 kusvika kune yakakosha mune zvimwe zvigadzirwa. Chia mbeu yemafuta inowedzera mu polyunsaturated mafuta acids, kunyanya Omega-3, iyo yakawanda inosvika 60-64%. Kunyangwe mune hove dzegungwa uye algae, kuwanda kwezvinhu izvi zvishoma. 100 g yezviyo zvakaongororwa zvinokwana 1 kg yearimoni maererano nezvakanyorwa naOmega-3.
Miti yezvirimwa chimwe chinhu zvakare pane urongwa kupfuura mbeu dzechia dzinobatsira. Mumakore maviri nemakore. zvipfeko zvechigadzirwa zviripo 1/3 yehuwandu hwezuva nezuva hwekushandisa kwayo kune munhu mukuru. Zviratidzo zvepanyama zvinobatsira basa rekudya kwekudya uye kusunungurwa kwezviri mukati memukati. Inokurumidza kuvhara nzara uye kwenguva yakareba inoramba iine pfungwa yekuita satiety, inoita kuti kuve nekusimudzira kwemasabolism.
Kune zvimwe zvigadzirwa zvakakosha zvinosanganiswa mumbeu dzechia, zvinobatsiro zvezvinhu zvinotevera zvinonzwisiswa neongororo yekuongorora:
- calcium;
- antioxidants;
- potassium;
- simbi;
- magnesium;
- protein;
- vitamini A, C uye E;
- phosphorus;
- quercetin;
- manganese;
- caffeic, chlorogenic acids;
- flavonol.
Nemhaka yezvakagadzirwa, mbeu dzechia dzine dzimba dzakasiyana-siyana:
- kuderera kwecholesterol uye shuga muropa;
- kururamiswa kweropa;
- kudzivirira kwe atherosclerosis ;
- kuderera kwomuviri;
- kusunungurwa kwekuchera nekudzivirira;
- kusimbisa kudzivirira;
- kudzivirirwa kwemasero eropa;
- kudzivirirwa kwezvirwere zvehupenyu;
- kugadzirisa kushayikwa kwevhithamini nemaminerari;
- kusunungurwa kwekushaya ropa ;
- kuenzanisa kwemahomoni uye emvura-munyu;
- detoxification yemuviri ;
- kubudirira kwemetabolism;
- kuwedzera simba rakasimba;
- Kuvandudzwa kwemasero nevamwe.
Chia mbeu - zvinopesana
Ichi chigadzirwa chinokonzera zvinonzi zvinokonzerwa nemuviri, saka vamwe vanhu havagoni kuishandisa. Mbeu dzeChia haitakure zvinokuvadza kunze kwezviitiko zvinotevera:
- hypotension;
- kutora chero anticoagulants;
- diarrhea;
- chikafu chekudya;
- kumira kwekuvhara uye kugadzirisa;
- kenza yeprotate;
- kunyorerana nesame nemasitadhi;
- kusagamuchirwa kwomunhu chero ipi zvayo yezviyo chia;
- pamuviri;
- kunwisa;
- kufanana kwakafanana kwehupfeglycemic drugs;
- very advanced age.
Chia mbeu - mapapiro
Kushandiswa kwezviyo zveSpain sage zvinoenderana nechinangwa chekushanda kwavo. Usati watora mbeu dzechia, zvinokosha kuti uzvizive nemakemikari zvinhu uye kusawirirana kwechibereko chacho, migumisiro yaro. Zvinokurudzirwa kubvunzurudza chiremba, kunyanya kana pane chido chekugadzirisa zvirwere zvemasitadhi uye mbeu sesame.
Chia mbeu dzekureruka
Chimwe chinhu che cellulose, icho chikamu chechigadzirwa chiri mubvunzo, ndiko kukwanisa kuunganidza huwandu hwomunyoro. Izvi zvinogadzirisa zvinoita kuti mbeu dzechia dzibudirire, iyo inoshandiswa inotora inotungamirira kune kuwedzera kukuru kwehutanda muhuwandu. Vanozadza dumbu, uye pane kunzwa kwenguva refu yekuzadza pasina kudya zvinodarika makori. Mukufananidzira, mbeu dzinosanganisira zvidimbu zvose zvinodiwa kuti zvipe muviri muviri nesimba uye kuti usasvibisa kutsva kwemashuga emasumbu.
Iyo yakanakisisa nzira yekutora mbeu dzechia kuti uwedzere kurasikirwa , ndeyokushandisa zviyo muhupenyu hwayo (1-2 mashupusi pazuva). Inwa chigadzirwa nemvura yakachena. Mbeu inogona kuwedzerwa kune chero chipfeko, nokuti inenge isingarereki uye inofadza zvikuru, kunyanya muesesli, porridges uye salads. Vekudyara uye vegans vanoshandisa chigadzirwa muvhu yevhu yekubheka, mupfu kubva kumichero yeSpanishi shuffle inonyatsotsiva mazai.
Mbeu dzeChia kubva pakuvhara
Mafigira ezvipembenene muzvinotsanangurwa zvinoreva rubatsiro rwekuita kuti kusvibiswa uye kugadzirisa mashesi. Mbeu dzeChia nokuda kwemukati dzinoita sechirudziro chezvinonzi peristalsis. Nokudzivirira uye kurapwa kwekugara kwemazuva ose, zvinokurudzirwa kudya 1-2 maspuniji. spoons yembeu pazuva, achiashambidza nemvura. Kushandiswa kwemvura kunokosha kuwedzera kusvika ku 1.5-2 litres pazuva.
Recipe yekudzivirirwa kwakasimba
Zvisungo :
- chia mbeu - 10 g;
- mvura - 1 l;
- Misi yakaoma - 6-7 zvidimbu.
Kugadzirira, kushanda
- Dururirai zviyo nemvura uye gwedezai zvakanaka.
- Kuomerera zvinoreva maminitsi makumi maviri.
- Inwa iyo yose yakawanda yemvura mangwanani.
- Dzokorora nzira yacho mushure meawa gumi nemashanu.
- Manheru, idya mazuva.
Chia mbeu kubva kuchirwere cheshuga mellitus
Chigadzirwa chiri pasi pekubatsira chinobatsira kugadzirisa kuwedzera kwehuga uye kunodzivirira kusvetuka mumashuga eropa. Chia mbeu inorwisana nechirwere cheshuga inoshanda chete mukutambudzika kwakaoma. Vashandise pane nzvimbo ye pharmacological agents haigoni.
Chia mbeu - shandisa chirwere cheshuga:
- Kune 1-1.5 st. spoons zuva, kushambidza negirazi remvura yakachena.
- Kuwedzera muzvigadzirwa zvakagadzirwa.
- Shandisa pasi zviyo kubika.
- Kusanganiswa nekumwa (jisi, smoothies, kissels nevamwe).
Chia Cholesterol Mbeu
Kuti kuve nekusimudzira kuiswa kwemaviri mumumuviri, unogona kushandisa zvese zviri pamusoro apa kushandisa chigadzirwa. Spanishi sage chia inobatsira kwete kungoderedza cholesterol, asiwo kucheneswa kwemidziyo yeropa. Zviyo zvinodzivirira kufambiswa kweAristrosclerosis uye kugadzirisa matanda pamasvingo ematombo. Nyanzvi munyaya iyi inorayirwa kushandisa mbeu dzechia sekuwedzera kune zvakakosha zvekudya. Mbeu dzinofanira kunge dzakasara, uye dzakadururirwa mu5,5-1 tsp mu porridges, salads, mashuga, yoghurts nedzimwe ndiro.
Chia Mbeu Kurwisa Kanzer
Kuvapo kwe-antioxidants muzvakatsanangurwa zviyo kunobatsira kudzivirira dzimwe zvirwere zvepachikafu. Vanachiremba vanokurudzira kuti vakadzi vatore sembeu yekudzivirira chirwere chekenza yebonde. Alpha-linoleic acid, inowanikwa mumugadzirwa wakaratidzwa, inodzivirira masero kubva kuchinjwa chemuviri uye inodzivirira kukura kwemarara.
Mbeu dzekuchia zvirimwa zvatove dzichifambira mberi kwehutachiona hwehutachiona hahugoni kushandiswa segadziriro. Zviyo zveSpain mazano anobvumirwa chete nokuda kwe:
- kunyanya kusimbisa muviri;
- Kudzorerwa kwekushayikwa kwe micro-uye macroelements, mavitamini;
- rubatsiro rwekuzvidzivirira;
- kugadzirisa simba;
- normalization ye metabolism.
Ungadya sei mbeu dzechia?
Kunyangwe munhu ane hutano hwakakwana kunobatsira kuti uwedzere kudya kwekudya nemuti wakatarwa. Chero ye nzira dzakataurwa pamusoro apa, kufanana nekushandisa mbeu dzechia, dzichaita, asi huwandu hunobudirira hunobudirira pavanotorwa nenzira yakachena nemvura. Nezvokudya zvitsva zviri nani kuwedzera zviyo zvezvokubikwa uye zvokudya zvakagadzirirwa. Kune zvikafu zvinonaka uye zvinonaka zvekugadzirira mbeu dzechia.
Pudding
Zvisungo :
- kokonati mukaka - 1 girazi;
- mango - 40 g;
- Chia zviyo - 0.25 kapu;
- uchi - 0.5 tbsp. makapu;
- almonds - 1 tbsp. spoon.
Kugadzirira
- Bvisa uchi nekakhuta.
- Sakanidza mbeu dzechia.
- Isa guru mufiriji usiku hwose.
- Dura mango mudiki cubes.
- Chora maarumondi.
- Kurumbidza nemapudding nuts uye mango.
Smoothies
Zvisungo :
- chero majero echando - 1 girazi;
- mvura - 0.5 cup;
- pomegranate juice - 0.5 cup;
- mbeu dzeSpain (chia) - 0.5 tbsp. makapu;
- uchi, shuga - kuravira.
Kugadzirira
- Sakanidza zvose zvinoshandiswa ne blender kusvikira rakasvibira.
- Wedzera uchi uye shuga kana uchida.
- Kurisa smoothies nembeu yose chia.