Maphikidwe 12 abwino kwambiri opangira mbewu za chia

Kodi mwakonzekera ulendo "wathanzi"? Kodi mukuyang'ana maphikidwe oyambilira omwe angapatse thupi lanu thanzi labwino lomwe likuyenera? Kodi mukudziwa njira yatsopanoyi yotchedwa chia?

Monga wina aliyense, ndidafufuza pa intaneti kuti ndipeze njira zosinthira thanzi langa komanso zakudya zanga ndipo ndidakumana ndi kanyama kakang'ono kofuna kudziwa zambiri. chia mbewu.

Ndinkakayikira poyamba koma ndinayesa ndikupeza ubwino wodabwitsa wa njere zazing'onozi.

Ndakusankhani Maphikidwe a 12 zomwe zidzadzutsa zokonda zanu ndikukuphunzitsani kupeza zakudya zopatsa thanzi.

Koma choyamba, mbewu ya chia ndi chiyani?

Nanga bwanji kuti mudziwe kambewu ka chia kameneka kuchokera ku Mexico ndi Peru? Chomera ichi cha banja la sage, chotchedwa "Kia", chinali chodziwika kale zaka zikwi zapitazo ndi Aaztec ndi Mayans.

Iwo ankaudya tsiku ndi tsiku poganiza kuti umawapatsa mphamvu zakuthupi ndi zanzeru.

Chakudya chapamwamba, chia chili ndi omega 3, mapuloteni, fiber, lipids, antioxidants ndipo alibe gluten. Kambewu kakang'ono kakuda kameneka, kamene kamaoneka ngati kapopi, kali ndi mankhwala odabwitsa. (1)

Phindu lalikulu la chia ndikuchepetsa chilakolako chake. Kotero ayi, si mbewu yozizwitsa yomwe ingakupangitseni kuchepa thupi, koma zotsatira zake zokhutiritsa zidzakuthandizani kwambiri kuchepetsa zilakolako zanu zazing'ono.

Chia imalimbikitsidwa makamaka kwa othamanga chifukwa ndi gwero la mphamvu zomwe zimayang'anira shuga komanso zimalimbikitsa hydration kuti minofu ikhale yabwino.

Maphikidwe abwino kwambiri okhala ndi mbewu za chia

Ubwino wa chia ndikuti umatha kuthandizira pafupifupi mbale iliyonse. Kuonetsetsa kuti chakudya chatsiku ndi tsiku (osapitirira 2 tbsp), ngati mulibe nthawi yophatikizira mu Chinsinsi, ingowonjezerani ku yogurt, supu kapena saladi.

Pachakudya cham'mawa champikisano, ndimapanga "phala lausiku" ndi chia. Usiku watha, ndimakonzekera za 40g oatmeal ndi supuni ya tiyi ya chia mu kapu, kuphimba ndi mkaka ndikuyima mu furiji.

Kutacha, ndinapeza phala laling'ono lomwe ndinapaka uchi ndi voila.

Koma sindingakupangitseni kuti mufookenso ndipo ndikupangira kuti mupeze maphikidwe omwe tingakonzekere ndi njere zazing'onozi.

Maphikidwe okoma

Le pudding chia

kapena mkaka wamasamba womwe mwasankha kapena madzi a mapulo, madzi a agave

• Sakanizani supuni 2 za mbewu za chia ndi 200 ml ya mkaka wa kokonati (kapena mkaka wamasamba womwe mwasankha) ndi 1 tsp ya uchi (kapena madzi a mapulo, madzi a agave).

• Konzani ma verrines awiri, tiyeni tiyime mufiriji kwa maola angapo

• Onjezani zipatso zomwe mwasankha pamwamba. Chisangalalo chenicheni!

Chokoleti ndi chia seed muffins

• Phandani nthochi 2 zakupsa mu mbale

• Onjezerani mazira awiri ndikusakaniza bwino

• Onjezerani 220 g ufa, 40 g shuga, 2 tbsp chia, 1/2 sachet ya ufa wophika, 1 tsp ya 100% ufa wa koko ndikusakaniza.

• Thirani mu muffin zitini 180 ° C Th.6 kwa pafupifupi 25 min.

Mipira yamagetsi

• Sakanizani 250 g wa masamba ndi 2 tbsp mafuta a kokonati mpaka mutapeza phala.

• Kenaka yikani 2 tbsps mbewu za chia, 80 g wa oatmeal ndipo malingana ndi kukoma kwanu amondi, ma cashews, mpendadzuwa kapena sikwashi, ndi zina zotero, bola ngati mbewu zonse zili pafupi nazo. 180 g pa.

• Sakanizani zonse kuti mupeze mtanda wabwino womwe mudzaugwiritse ntchito kupanga mipira.

• Monga mukufunira, pindani mipira iyi mu nthangala za sesame, kokonati wa grated kapena 100% cocoa chokoleti ufa.

• Ziyikeni mu furiji kwa maola angapo kenaka zisungeni mu bokosi lotsekera mpweya kwa pafupifupi milungu itatu. Idyani scoop m'mawa kapena musanayambe masewera, ndi abwino kukulitsa mphamvu zanu komanso zokoma kwambiri kuti musakhale aumbombo. (3)

Zikondamoyo wathanzi ndi mbewu za chia

Kwa anthu awiri:

• Mu blender ikani 1 tsp ya oat bran kapena ngati ine, sakanizani oatmeal kuti mupeze ufa, mazira 2, nthochi 2 zakucha kwambiri, 2 tbsp mbewu za chia ndi 1 kuphika ufa.

• Sakanizani chirichonse mpaka homogeneous phala analandira.

• Kutenthetsa poto wanu, kuwonjezera kokonati mafuta ndi kutsanulira kukonzekera

• Thirani zikondamoyo ndi madzi a mapulo kapena uchi, onjezerani zipatso ndipo apa pali kadzutsa kosangalatsa komanso kopanda mlandu.

Peanut butter ndi makeke a mbewu ya chia

• Mu mbale ya saladi, sakanizani 220 g wa batala wa peanut, wonyezimira kapena wosalala momwe mungafunire, supuni imodzi ya ufa wa koko wosatsekemera, supuni imodzi ya mbewu za chia ndi dzira.

• Pangani mipira yaying'ono, iphwanyeni pang'ono ndikuyiyika pa pepala lophika lomwe lili ndi pepala lophika.

• Pafupifupi 10 min pa 180 ° C. Malangizo anga aang'ono: chotsani makeke anu mu uvuni akadali ofewa pang'ono.

  Ma cookie amawumitsa mwachangu pakuzizira kotero ngati mudikirira mpaka atalimba pakuphika, mwatsoka mudzakhala ndi zopaka zosadyedwa.

Wanga wamng'ono tsenga

Chia granola

cashew, pecan, etc.

• Mu mbale ya saladi, sakanizani 100g oatmeal, 20g wa amondi, 20g wa walnuts (cashew, pecan, etc.), 1 tsp ya mbewu za chia, 1 lalikulu la uchi ndi 2 tbsp mafuta a kokonati.

  Ngati chilakolako cha chokoleti chikubwera kuti chisangalatse kukoma kwanu, onjezerani chokoleti chakuda.

• Ikani zokonzekera pa pepala lophika lophimbidwa ndi pepala lophika, pafupifupi mphindi 15 pa 180 ° C.

• Letsani granola zamalonda ndi mueslis zodzaza ndi shuga ndi zowonjezera zosiyana ndi zomwe mukuuzidwa. Zopangira kunyumba ndizabwinoko, sichoncho?

Maphikidwe okoma

Dumplings wamasamba okhala ndi mbewu za chia

Kwa 16 meatballs

• Dulani biringanya 3 pakati, tambani thupi, sakanizani ndi mafuta a azitona ndi 30 min mu uvuni pa 180 ° C.

• Pakali pano, zilowerereni 2 tbsp a chia mu 3 tbsp madzi kwa mphindi 10

• Mu mbale ya saladi, sakanizani nyama ya biringanya ndi 2 tbsp wa phwetekere puree, 60g oatmeal, 45g wa breadcrumbs, mbande adyo, finely akanadulidwa anyezi, mchere, tsabola ndi kuika pambali 20 min mu furiji.

• Pangani ma meatballs omwe mudzawayikira mofatsa mu msuzi wa phwetekere wokongoletsedwa ndi zitsamba za Provence.

Cholembera chokhala ndi nthangala za chia

• Kuphika 400 g wa penne rigate ndi kukhetsa iwo.

• Mu poto yophika, onjezerani mafuta a azitona, pasitala ndi 100 g wa arugula wosweka. Sakanizani ndikusiya kuti muyike kwa mphindi imodzi.

• Sakanizani supuni 2 za chia mu 3 tbsp madzi kwa mphindi 10.

• Onjezerani mbewu ku chosakaniza cha penne ndi arugula. Mchere, tsabola ndi kusakaniza. Chotsani kutentha ndikuwaza ndi Parmesan.

Wokazinga nyama ya salimoni ndi mbewu

• Mu mbale, sakanizani supuni 1 ya mpiru ndi 2 tbsp mafuta a maolivi.

• Sambani nyama 4 za nsomba za salimoni ndi kusakaniza izi ndikuzikulunga mu 2 tbsp za nthangala za sesame ndi 2 tbsp za nthanga za chia, kupondaponda bwino kuti kusakaniza kugwire.

• Kuphika mbale mu uvuni pa 220 ° C. Malingaliro ang'onoang'ono: perekani mbale iyi ndi tagliatelle, kaloti ndi zukini kuti mukhale ndi thanzi labwino kwambiri.

Malingaliro ang'onoang'ono

Zukini flan ndi mbewu

• Dulani 1 kg ya zukini mu magawo woonda kwambiri pogwiritsa ntchito mandolin ndikuphika kwa mphindi 10 m'madzi amchere.

• Mu mbale ya saladi, sakanizani anyezi, supuni 1 ya maolivi, parsley, mazira 3 ndi 250 g wa mascarpone.

• Mu mbale lalikulu, ikani chatsanulidwa zukini ndi kutsanulira dzira osakaniza.

• Kuwaza zonse ndi 4 tbsp mbewu za chia ndikuphika kwa mphindi 30 pa 180 ° C.

Mbatata pancake ndi chia

• Mu mbale ya saladi, phimbani ma tbsp 4 a nthanga za chia ndi kapu yamadzi ndikutupa.

• Panthawiyi kuphika 2 lalikulu mbatata, tiyeni kuziziritsa, peel ndi phala iwo.

• Sakanizani mbatata, nthangala za chia, parsley ndi 30 g wa grated tchizi.

• Sungani kwa mphindi 30 mufiriji.

• Pangani zikondamoyo ndikuzipaka mu mafuta a azitona.

Boulghour kapena chia

• Ikani 2 tbsp ya chia m'madzi kwa mphindi 30.

• Kuphika bulgur kwa mphindi 20, kukhetsa ndikusiya kuziziritsa.

• Mu mbale, sakanizani chia chotsanulidwa ndi bulgur yowonongeka, kenaka yikani timbewu tonunkhira, parsley, chives, anyezi 1 ndi arugula ochepa.

• Mchere ndi tsabola, onjezerani kamphindi kakang'ono ka mandimu ndi mafuta a azitona.

• Monga choyambira kapena chothandizira, ndizotsimikizika kupambana ndi alendo anu.

Madzi ndi mbewu za chia chakumwa chaubwino

Mphamvu ya nthanga za chia siimaima pazakudya zanu chifukwa atsikanawa amadziitaniranso m'madzi anu.

Mukayamba moyo "wathanzi", timalankhula nanu zambiri "madzi amchere“Mukudziwa zakumwa zamadzi ndi zipatso kapena zitsamba? Koma kodi mudamvapo za Chinsinsi chaching'onochi cha mbewu ya chia?

Chinsinsi cha bonasi yaying'ono, kungosangalatsa kwanu.

Kugawanika kwatsopano

• Mu galasi lalikulu lamadzi, ikani 1 tbsp ya mbewu ya chia, sakanizani ndi kusiya 5 min.

• Kenaka yikani madzi a mandimu kapena 1/2 mandimu ndi 2 clementines.

• Kenaka yikani supuni 1 ya madzi a agave kapena uchi ndikusakaniza kachiwiri.

• Tiyeni tiyime kwa mphindi 10 ndikuwonjezera ayezi kuti musangalale. (4)

Mofanana ndi madzi a detox, ndizotheka kuwonjezera zipatso zonse zomwe mumakonda kugawanika kwatsopano. Yesetsani kugwiritsa ntchito zokometsera zatsopano!

Monga momwe mwawonera, mbewu za chia zili ndi zabwino zambiri mthupi lanu. Malingana ngati simudutsa supuni ya 2 patsiku, akhoza kukutsogolerani kumoyo "wathanzi" womwe mukufuna.

Maphikidwe onsewa ndi chidule chabe ndipo zili ndi inu kuti malingaliro anu asokonezeke. Lolani luso lanu liziyenda movutikira ndikusintha mbale. Ngati pali chinthu chimodzi chomwe muyenera kukumbukira ndi: KUKONDWERA!

Malingaliro ang'onoang'ono omaliza:

Chifukwa chokhala ndi ulusi wambiri, mukangoyamba kudya chia, mutha kumva kusamva bwino m'mimba.kutsekula). Musazengereze kuchepetsa kumwa kwanu ngati vuto likupitilira.

Kumbukiraninso kuti tikukamba za mbewu chifukwa chake, chia amakhumudwitsidwa kwambiri kwa anthu omwe akudwala kale ziwengo ku mbewu zina kapena mtedza.