Nzira yekutora sei mbeu dzechia kuti uwedzere kurasikirwa?

Mbeu dzeChia dzinonyanyozivikanwa pakati pevaya vanotungamirira mararamiro akanaka . Vanoshamisira zvisingaiti uye kune vanhu vane kuwandisa, kwete avo vose vanoziva kutora mbeu dzechia kuderedza kuora.

Chimiro chechia mbeu

Muna 100 gramu yezviyo zvine 486 kilocalories. Chia chigadzirwa chechisikigo chakakosha muhuwandu hunoshamisa hwezvinhu zvinokosha uye zvinokosha zvikamu: polyunsaturated fatty acids omega-3 uye omega-6, calcium, potasium, protein, vitamini C, B uye E, boron, linoleic acid, phosphorus, magnesium uye fiber.

Kushandiswa kwembeu yechia

Usati wadzidza kutora mbeu dzechia, iwe unoda kunzwisiswa zvipo zvavanounza mumuviri zvachose. Zita:

• kubvisa kuvhiringidzika uye kurarisa;
• kubvisa kuvhiringidza mumatumbo;
• kuderedza glucose yeropa;
• kukurudzira kugadziridza kushanda kwemasero emuviri;
• kudzivirira kutaridzika kwezvakagadziriswa;
• kubvisa kuora mwoyo;
• kuvandudza nzira yekuchera zvokudya;
• kunatsa muviri wehupfu neukisi;
• kusimbisa hormonal background.

Tora mbeu dzechia, iyo inobatsira yakajeka, unogona kuenzaniswa nezvimwe zvinwiwa zvinwiwa nemidziyo - masobho, pastries, smoothies, salads uye porridges. Usati washandisa mashizha echiSpanish akaoma, inofanira kunge yakaoma. Kuvonga neizvi, zvikamu zvinokosha zvechigadzirwa zvakanyatsogadzikana uye zvine chimiro zvakagadzirwa nemuviri.

Kushandiswa kwembeu dzechia mukurasikirwa

Mbeu dze chia ishamwari inokosha mukurwa kwechimiro chakanaka. Mbeu dzakapfuma mumagetsi akasvibiswa, ayo, apo paanosangana nemhando ipi zvayo yemvura, inowedzera 9 nguva. Izvi zvinopa manzwiro ekuti satiety kwenguva yakareba.

Kuti uwane uremu, kutora mbeu dzechia inokosha zvakanyatsopindirana nechirongwa: kwete masipuniki maviri anofanira kushambidzwa nemvura yakawanda kwemaminitsi makumi maviri asati adya. Kuti uchengetedze kuyerwa kunorema, zviyo zvinofanira kutorwa mushure mekudya kukuru. Dzidzo haisi mavhiki matanhatu. Zvakakosha kuziva kuti muviri wega wega wega wega, uye naizvozvo, chiremba chete - muchengeti wezvokudya achazokwanisa kutsanangura zvakajeka kuti ungatora sei mbeu dzechia yekurema.

Kuramba kushandiswa kwembeu yechia kunotevera avo vanotambura nehurombo husina kumira ropa, mararamiro uye kuderera kweropa. Pamusoro pezvo, mbeu dzechia dzinonyanya kukosha, naizvozvo, nyanzvi dzinokurudzira kutanga kurasikirwa kwemazivi nemafanana ayo, semuenzaniso, mbeu yefrikisi, iyo isingabatsiri muviri.