I-Chia iyinhlakanipho yaseSpain, ethandwa kakhulu izakhamuzi zaseLatin America nezitshalo ngenxa yokudla okunempilo kwenzalo yayo. Manje kukhona izincwadi eziningi zokukhangisa ezithi lesi sitshalo esimangalisayo singasiza kakhulu ekulahlekelweni kwesisindo. Kusukela kulesi sihloko uzofunda ukuthi yiziphi izinzuzo zangempela zezinhlamvu ze-chia.
Ukwakhiwa kwembewu ye-chia
Ukwakhiwa kwembewu yaseSpain kuhlanganisa izinto eziningana ezizuzisayo ezingathinta ngokuqondile izinqubo zokulahlekelwa isisindo. Phakathi kwezingxenye eziwusizo, ungabhala lokhu okulandelayo:
- ama-fatty acids ama-omega-3 ne-omega-6, okusiza ekuhlanjululeni imithwalo yegazi nokuthuthukisa ukujikeleza kwegazi;
- Izinhlamvu ze-Chia ziyi-25% e- fibrous , evumela ngokucophelela ukuhlanza amathumbu nazo zonke izitho ezingenalutho, ngcono ukugaya nokuqeda imikhiqizo yokudoba;
- I-chlorogenic acid iyisithako esifanayo esenza ikhofi eluhlaza idumile - kubangelwa ukuthi kunomthelela ekwenzeni amafutha asheshayo ngesikhathi sokuqeqeshwa.
Kumele uqaphele ukuthi bayakwazisa imbewu ye-chia nokuthi bayakwazi ukuvuvukala, bathole inqwaba yomswakama futhi banda ngamaphesenti angu-12. Lokhu kukuvumela ukuba unikeze umuzwa wokuzonda nokunciphisa izifiso zokudla okuyingozi.
Okuqukethwe kwekhalori yezinhlamvu ze-chia
Sasivame ukukholelwa ukuthi konke ukudla okunconywa ukulahlekelwa isisindo, kube nokuqukethwe okuphansi kwekhalori. Kodwa-ke, kulokhu le mithetho ayisebenzi: i-100 amagremu we-akhawunti ye-akhawunti ye-486 kcal. Kulezi, amaphesenti angu-16,5 amaprotheni, ama-30.7 amagremu amafutha kanye namagremu angu-42 ama-carbohydrate.
Ekuvikeleni kwabo, kufanele kukhunjulwe ukuthi kudingeka badliwe ngobuncane. Ukuze sicatshangelwe, ake sicabangele isisindo sembewu:
- 1 ithisipuni - 8 g yezinhlamvu ze-chia;
- 1 isipuni 25 amagremu we-chia;
- ku-1 ingilazi ye-230 amagremu wezinhlamvu ze-chia.
Kunoma yikuphi, sebenzisa imbewu ye-chia yokulahlekelwa isisindo ngokuqapha nokulinganiselwe. Kungcono ukuxhumana nodokotela ngaphambi kokuwasebenzisa.
Izakhiwo zembewu ye-chia
Sasihlolisisa ukubunjwa kwembewu ye-chia, futhi lokhu kusiza ukwahlulela ukuthi okunye okuhle kokulahlekelwa isisindo kuzo kuzobe sekukhona. Noma kunjalo, lokhu akusho ukuthi kwanele ukuba udle ukuze ulahlekelwe isisindo. Ukuba khona kwabo ekudleni kwakho akunakukwazi ukubhekana nezilori ezidlula esizithola uma sidla, sidla okumnandi, ufulawa noma ukudla okunamafutha.
Ngakho-ke, ukudla kuyadingeka kunoma yikuphi, futhi uzothola isisindo ngokudla okunempilo ngaphandle kwembewu. Zingasetshenziswa kuphela njengezindlela ezengeziwe, uma kunesifiso esinjalo.
Imbewu ye-Chia ne-Dukan
Ekudleni kwamaDukan, imbewu ye-chia ivumelekile ukuba idliwe, kodwa, njengomthombo oyinhloko we-fiber, udokotela uncoma ukuthi awasebenzise neze, enzalweni ye-flax. Ibuye ibe nezinto eziningi eziwusizo futhi i-tonic enhle kakhulu. Kodwa-ke, ngenxa yalokho, kungenzeka ukuthi kubangele ukuhamba kwamatshe ezinso, futhi kuvunyelwe ukuyisebenzisa ngokuzimela.
Indlela yokusebenzisa imbewu ye-chia yokulahlekelwa isisindo?
Imbewu ye-Chia ingasetshenziswa ngezindlela eziningi, ngoba ukunambitha cishe kungathathi hlangothi. Kukholelwa ukuthi uma ubangezela esidlweni, ungazibeka ngokuphepha ngesigamu sesabelo esivamile, futhi lokhu kuzokwanela, ngoba kubangela umuzwa wokuzizwa. Noma kunjalo, lesi sitatimende asitholakali okwamanje.
Ukuze ulahlekelwe isisindo, kunconywa ukuthi usebenzise isiphuzo sobisi olumuncu oluxubene ne-isipuni sembewu ye- chia kwasekuseni. I-recipe efanayo izosindisa indlala yasemini emva kokudla kwasekudleni, futhi iyakudla nokudla njengemfucumfucu emini. Kungcono ukuxuba imbewu nge-kefir noma i-yogurt engasetshenzisiwe kusengaphambili, amahora ambalwa ngaphambi kokusetshenziswa okuhlosiwe - lokhu kuzobavumela ukuba bavule.
Sicela uqaphele ukuthi lo mkhiqizo awunqatshelwe ukuthi usebenzise nanoma yiziphi izinkinga ezinezinkinga zamathumbu futhi ikakhulukazi nge-poisoning kanye nesifo sohudo.