Mbeu za Chia ndi nyumba zing'onozing'ono zodzaza ndi zakudya, ndipo chifukwa cha kutchuka kwawo kwakukulu, tsopano zikugulitsidwa m'masitolo ambiri. Kupezeka kwawo kwapangitsa kuti iwonjezedwe ku chilichonse kuyambira mavalidwe a saladi, zakumwa zopatsa mphamvu, mpaka chokoleti ndi puddings. Ndipo, mwina, mukusangalala kale ndi ch-ch-ch-chia, simudziwa chifukwa chake njere zazing'onozi zili zopindulitsa ku thanzi. Mbeu za Chia zakhala zikudziwika kuyambira 3500 BC, pamene ankhondo a Aztec adayamba kuwagwiritsa ntchito kuti awonjezere mabatire awo ndikukhala olimba. Mwa njira, mawu akuti "chia" m'chinenero cha Mayan amatanthauza "mphamvu". Masiku amenewo, mbewuzi zinkagwiritsidwanso ntchito ngati mankhwala komanso ngati ndalama. Nkhani yabwino ndiyakuti simuyenera kukhala msilikali wa Aztec kuti mutenge zabwino zonse za mbewu za chia. Kafukufuku wambiri wachitika kutsimikizira kuti ndiwothandiza komanso amathandizira kuthetsa mavuto ambiri azaumoyo. Nazi zinthu zisanu zomwe ndimakonda kwambiri: 1. Dongosolo labwino la m'mimba Mbeu za Chia zili ndi ulusi wambiri, kotero sizodabwitsa kuti ndizothandiza kwambiri pakukula kwamatumbo. Mbeu za chia imodzi (28g) imakhala ndi pafupifupi 11g ya fiber, zomwe zikutanthauza kuti gawo limodzi lokha lazakudya zapamwambazi limapereka gawo limodzi mwamagawo atatu a fiber tsiku lililonse zomwe bungwe la American Dietetic Association limalimbikitsa. Ndipo popeza kuti zakudya zokhala ndi ulusi wambiri zimathandizira kuti chigayidwe chiziyenda bwino, zimathandizanso kuti matumbo asamagwire bwino ntchito.
2. Mphamvu yapamwamba kwambiri Tonsefe tikuyang'ana gwero lachilengedwe la mphamvu: omwe akudwala matenda otopa kwambiri, kapena kutopa kwa adrenal, ndi omwe amangofuna kubwezeretsa mphamvu zomwe zimagwiritsidwa ntchito usiku wamphepo yamkuntho kuti azigwiritsa ntchito tsiku lotsatira. Ndiponsotu, sizinangochitika mwangozi kuti asilikali a Aaziteki anadya nthanga za chia! Kuwonjezera apo, iwo anali otsimikiza kuti mbewu zimenezi zinali zopatsa mphamvu moti ankanena kuti ndi mphamvu zopatsa munthu mphamvu zauzimu. Zaka masauzande pambuyo pake, kafukufuku yemwe adasindikizidwa mu Journal of Strength and Conditioning adapeza kuti mbewu za chia zimathandizira kuti thupi lizigwira ntchito bwino. Asayansiwo adatsimikiza kuti nthanga za chia zimapatsa othamanga mwayi wolimbitsa thupi kwa mphindi 90 ngati zakumwa zamasewera, koma zilibe shuga woyipawo. 3. Mtima wathanzi Mbeu za Chia zili ndi mafuta ambiri athanzi, zomwe zimapatsa omega-3 fatty acids ochulukirapo kuposa nsomba. N’chifukwa chiyani kuli kofunika kwambiri? Malinga ndi Cleveland Clinic, mafuta athanzi a mbewu za chia amatha kuchepetsa LDL ("zoyipa" cholesterol) ndi triglyceride m'magazi, komanso kuonjezera HDL ("yabwino" cholesterol). Kuphatikiza apo, mbewu za chia zimachepetsa kuthamanga kwa magazi ndikuchepetsa kutupa.
4. внижение весР° Kuphatikiza pa kukulitsa mphamvu, mbewu za chia ndizowonjezera kagayidwe kachakudya, zomwe ndizofunikira kwambiri kwa iwo omwe akufuna kutaya mapaundi angapo (kapena kupitilira apo). Komanso, kuti mbewu za chia ndi imodzi mwazomera zabwino kwambiri zamapuloteni zikutanthauza kuti thupi lanu lidzapeza zinthu zonse zofunika kuti minofu ikule komanso kuwotcha mafuta. Mbeu za Chia ndi zabwino kwambiri pakumwetsa madzi (zimatupa kwambiri m'madzi), zomwe zimachepetsa kagayidwe kachakudya ndikupangitsa kuti musamve njala ndi ludzu kwa nthawi yayitali. (Koma musapitirire!) Pongowonjezera mbewu za chia pazakudya zanu, imwani madzi ambiri kuti chimbudzi chisachedwe kwambiri ndi kudzimbidwa. Pomaliza, mbewu za chia zili ndi antioxidants ndi mchere wofunikira monga calcium, phosphorous, magnesium, ndi zina zambiri, kotero zimatha kuthandizira thupi lanu kubwezeretsanso michere yambiri yomwe idatayika panthawi yolimbitsa thupi.
5. Mafupa ndi mano abwino Popeza nthanga za chia ndi nkhokwe yamtengo wapatali ya mavitamini ndi mchere, ndipo chifukwa chakuti pafupifupi 99% ya calcium m'thupi imapezeka m'mafupa ndi mano, ndizomveka chifukwa chake mbewuzi ndizofunika kwambiri pa thanzi la mafupa ndi mano. Mbeu za chia ounce imodzi (28 g) zili ndi 18% ya calcium yovomerezeka tsiku lililonse, ndipo zinc yake imalepheretsa kupanga tartar ndikuchotsa mpweya woipa.
Gwero: Kumasulira: Lakshmi