Mbeu dze chia, kana chiSpanish, dzinonyanyozivikanwa muLatin America - imomo dzinoremekedzwa nekuda kwekuwedzera kunonwisa, kunyoresa kudya, kufambidzana uye kusatsigira mune zvinonaka, kuitira kuti zvigone kuwedzerwa kunenge chero kudya. Muchidimbu chedu, chigadzirwa ichi chinotengeswa kunyanya mune zvehutano zvakachengetwa zvezvokudya kana mabhenji emiti yezvinomera. Nzira yekushandisa mbeu dzechia uye nei vachidikanwa, muchadzidza kubva munyaya ino.
Nzira uye zvinangwa zvekushandisa mbeu dzechia
Mbeu dzeChia dzakanaka chaizvo kune mavhithamini, minerals uye masero ezvigadzirwa zvinoshanda zvinogona kubudirira kuwedzera kudya kwakashata kwevanhu vemazuva ano.
Mbeu dzeChia dzinogona kushandiswa sekudzorerazve - dzinosanganisira omega-3 uye omega-6 acid inokosha, iyo inokosha mumutumbi wemunhu uye inobvumira kusimbisa mishonga yeropa, kuvandudza kuumbwa kweropa uye kushanda kwehutano hwemwoyo wese. Mukuwedzera, zvinobatsira zvinobva mavitamini A, E, B1, B2, K uye PP, uye minerals - sodium, potasium, calcium, mhangura, phosphorus, magnesium nezvimwe - zvinoshandiswawo nemhuka.
Uyezve, vanhu vakagadzira nzira yekushandisa mbeu dzechia kuyerwa kwekureruka: nekuda kwekukwanisa kukura mairi 12 muhukuru, zvinyanyisa, uye pfungwa yekuzadza iyo yavanopa inobatwa kwenguva yakareba. Zvinokurudzirwa kudya kwemanheru uye kudya.
Ndeapi mbeu dzechia dziripo pazuva?
Kudya kwezuva nezuva kune mapeji maviri kusvika ku4. Kana iwe uchiverenga makoriro, funga kuti chiyero ichi chichawedzera kwauri kudya kwema80 kusvika ku 160 makori. Iyi yakawanda yakakwana kuti inakidze muviri nemavhizimisi anodiwa nemaminera.
Nzira yekutora sei mbeu dzechia?
Funga kuti ungashandisa sei mbeu dzechia mukubika. Pane nzira dzakawanda dzekutaura ichi chigadzirwa chisina kumira matiri, nokuti ine unyanzvi hwenyika, iyo inofanirwa zvakakwana muzvikafu zvakawanda.
Oatmeal na chia
Gadzirai chikafu ichi chiri nyore: kwemaminitsi mashanu nemashanu musati wagara wakagadzirira kuwedzera pikari mbiri dzechia. Kuwanda kwekuwedzera kunodzorwa zvichienderana nekunaka kwako. Ipa iyi peji kuti imire kwemaminitsi gumi vasati vashandisa, kuitira kuti mbeu dze chia dzikure.
Imwe nzira ndeyekuwedzera chia kumafuta ekupisa nguva pfupi, uye kuvadururira nemvura inopisa sezvinoitwa. Rambai mhirizhonga yakadaro maminitsi gumi nemashanu.
Yogurt kana kefir nechia
Zvakanakisisa sarudzo yekudya kwekudya kwemanheru kana kuvhara - kuwedzera kiyiyopu yekodhi yepu ye mbeu dzechia uye uende kuti inopa kwemaminitsi gumi nemashanu. Somugumisiro, iwe uchawana ndiro inogutsa uye inobatsira ichaita kuti iwe ukanganwe nenzara kwemaawa matatu anotevera - kunyanya kana iwe uchidya zvishoma nezvishoma, nejasipuni.
Curd with chia
Imwe nzira yakanakisa yekudya mbeu iyi ndeyekuwedzera mapeji maviri emapupa kune paki yekottage cheese uye kunhuvira iyi kusanganiswa ne yoghurt kana mukroma omunyu. Idya iyi yakanaka kune vavatambi, nokuti ine mapurotini akawanda uye calcium, asi inogona kushandiswa nevose vanoda kottage cheese.
Sandwich with chia
Vanoda sandwiches vanogona kuita kuti vabatsire zvikuru kupfuura sandwiches chete
Salads ne chia
Imwe nzira huru - kugadzirira chero muchero wemihadhi nemiriwo nenyama, uye uizadze nemuto wemamu, mafuta emuorivhi uye spoon yembeu yechia. Kunyanya ivo vanopinda mumashizha mumitauro yeJapan neChinese - munyaya iyi vanogona kudimbiswa pamwe chete nemashizha esame mumutsara.
Kutaura muchidimbu, zvinogona kutaurwa kuti mbeu dzechia dzinogadzikana nyore nyore mune imwe nhumbi, uye kana uchida kuedza michina mitsva, sarudzo iyi yakakwana patafura yako.