Chia iri ne da ake debowa daga shukar da aka sani da Mai hikima, na dangin mint, sun ƙunshi a nau'in shuka wanda ke da mafi girman hankali omega 3 mai mai.
Itace wacce chia take zuwa blooms tsakanin Yuli da Agusta kuma Ostiraliya ita ce ƙasar da ta fi samar da ita; daga waɗannan furannin ake cire samfurin wanda seeda seedan sa ya zama yana da babban abun ciki na mucilage, ana amfani dashi a cikin kantin magani azaman cakuda duka a cikin dakatarwa da emulsions, kasancewa ɗayan manyan kalori masu tushe mutane sun cinye shi kuma a cikin mai.
Daga cikin fa'idodin da chia ke bayarwa, waɗannan masu zuwa:
- Yana bayar da daukaka yawan makamashi, don haka yana ba da damar haɓaka juriya kuma ba shakka, ƙarfi.
- Kula da matakan jini a ƙarƙashin sarrafawa, saboda yana aiwatar da hanyar da ake juyar da carbohydrates zuwa sauki sugars, ana aiwatar dashi a hankali.
- Yana inganta rage nauyi, saboda lokacin cinyewa, a jin danshi wannan yana tsayawa na wasu awowi.
- Saboda yawan abin da yake ciki na fiber mai narkewa, na inganta tsarin hanji.
- Yana aiki azaman magani don matsalolin anti-inflammatory da cututtuka na zuciya da jijiyoyin jini, tunda yana dauke da babban abun ciki na omega 3 (wanda ke bada damar kiyayewa ba wai kawai ba matakan cholesterol, amma kuma hawan jini).
Chia ya ƙunshi daga cikin kaddarorinsa masu zuwa:
- Biyu fiber wanda kowane irin hatsi a cikin ganye yana dashi.
- Sau biyu na potassium na ayaba.
- Sau uku na baƙin ƙarfe a alayyafo.
- Sau uku na selenium a cikin flax.
- Sau uku baƙin ƙarfe na alayyafo.
- El sau uku na antioxidants mallakin shudaya.
- Sau biyar fiye da alli fiye da cikakkiyar madara yana da aƙalla sau takwas fiye da phosphorus fiye da shi.
- Sau bakwai fiye da Omega 3 na wanda yake da kifin salmon.
- Magnesium sau goma sha huɗu fiye da adadin broccoli.
Hakanan, ya kamata a san cewa abinci ne tare da babban abun ciki na niacin, manganese, zinc, jan ƙarfe da wasu sinadaran bitamin.
Koyaya, ɗayan mafi girman kaddarorin nata shine babban abun ciki na muhimman acid maiTunda jiki ba zai iya samar da waɗannan acid ɗin ba, yana da mahimmanci a cinye su ta abinci daban-daban. Da mahimmancin mai Suna da ayyuka masu mahimmanci da yawa, daga taimako da hana faruwar hakan cututtuka na zuciya da jijiyoyin jini, har sai inganta yanayin rigakafi ko tsarin juyayi.
Chia tsaba suna kusan a mai narkewa tushen fiber kuma cikakkun sunadarai, tunda suna samarda dukkan wadannan amino acid din wadanda suke da mahimmanci don aikin dan adam yayi daidai.
Suna kuma da babban adadin antioxidants, waɗanda ke da alhakin hana ɓarna da lalacewa ta haifar da jiki ta hanyar ƙwayoyin cuta masu kyauta. Adadin da ya dace da free radicals yana ba da fa'idodi ga lafiyar jiki, duk da haka yawan haɗuwa a cikinsu yawanci ana danganta shi da yanayin lalacewa, a tsakanin sauran abubuwa.
Kamar dai bai isa ba, saboda girman ikonsa na hana carbohydrates zama sauki sugars, ya ƙunshi tsaba waɗanda ke ba da fa'idodi masu yawa ga waɗanda ke wahala ciwon sukari; Har ila yau, saboda babban abun ciki na Omega 3, sun dace da waɗanda ke da yanayin zuciya. Kuma suma basuda alkama, saboda haka suna manufa don celiacs.
Kodayake yana da kowane ɗayan abubuwan da ke sama, ya zama dole ayi la'akari da yawan cin abincin yau da kullun don tsabar chia, wanda yawanci baya wuce 10gr, misali, wannan tsaba dauke da mafi yawan omega 3 acid idan aka kwatanta da kifin salmon; duk da haka ana cinye su zuwa mafi ƙarancin daidai da wannan.
Hanyoyin amfani da chia
An ba da shawarar cinye su cikin yanayin su kuma ba a matsayin kari ga kowane mai ko kari ba. Bugu da kari, tsaba chia Suna da keɓaɓɓen abin da za a iya kiyaye su daidai tsawon lokaci ba tare da ƙara wasu irin abubuwan kiyayewa na musamman ba.
Wadannan tsaba za a iya cinye su kamar yadda yake, kodayake dole ne ku shayar da su da ruwa, santsi, ruwan 'ya'yan itace ko yogurt tukunna. Ta cakuda chia tsaba da wani irin ruwa, kune saki mucilage, samar da wani irin gelatin wanda za'a iya hada shi da abin sha ko kayan kwalliyar salad, da kuma kayan zaki.
Hakanan, chia tsaba sun kasance amfani dashi azaman kari don ciyar da dabbobiMusamman, an gudanar da gwaje-gwaje tare da aladu da kaji kuma sakamakon yawanci nama ne wanda yake da ƙananan ƙwayoyin mai, ban da ƙwai waɗanda ke da babban abun cikin omega 3.
Contraindications da sakamako masu illa
Kamar yadda contraindications da sakamako masu illa, lokacin da kuka cinye chia tsaba ya zama dole ku kula sosai idan kun kasance ɗayan waɗannan mutanen da suke medicated don hauhawar jini ko kuma idan kana da karancin karfin wuta, tunda saboda shi vasodilator sakamako, wadannan tsaba suna da dukiya wacce ta kunshi saukar da hawan jini.
A cikin wasu mutane, cinye waɗannan tsaba na iya samarwa ciwon ciki. Hakanan, ba a ba da shawarar ga waɗanda ke shan wahala ba diverticulitistunda kumburin na iya yin muni. Hakanan kuma a matsayin keɓaɓɓen harka, waɗanda ke wahala rashin lafiyan wasu shuke-shuke amfani da chia, zai iya shafar su, saboda yana iya haifar dasu matsalar numfashi yadda ya kamata, lalacewa, ƙaiƙayi har ma da rauni mai yawa.
Ko da yake Chia yana da kaddarorin da yawa da fa'idodi, yana da kyau koyaushe ka nemi likita kafin ka fara cinye shi.
Halaye na Salvia hispánica (shukar da Chia ta fito)
Halaye na shuka da ake kira Mai hikima kuma daga ciki ake samo chia akwai:
- Akasin ganye tare da fadin da ya banbanta tsakanin su 3-5cm kuma tsawon 4-8cm.
- Furen ka su hermaphroditic ne kuma fari a launi ko shunayya, wanda ya tashi a cikin gungu-gungu. Wadannan furannin a Arewacin duniya daga Yuli zuwa Agusta da yawanci suna ba da fruita fruita a ƙarshen bazara.
- 'Ya'yan itacen ta suna kama mara kyau mara / ciwo kuma irinta (chia) suna da yawa cikin sitaci, mucilage da mai.
- Tsabarsa Suna da faɗi 1,5mm da tsawo 2mm.
Kula da tsire-tsire na Chia (Salvia Hispánica)
para girma da Salvia Hispánica, ya zama dole ayi la'akari da wasu abubuwan da zasu taimaka matuka ga tsirrai su bunkasa lafiya da karfi, don haka samun damar cikakken amfani da itacen chia:
- Yana buƙatar ƙasa mai laushi da sako-sako, inda yake karɓa isasshen hasken ranakamar yadda ba ya yin fure a inuwa.
- Wajibi ne a kula dashi sosai yayin sanyi, tunda suna da yanayi.
- Ba za su iya jure wa ba wuce gona da iri, don haka suna buƙatar matakin matsakaici.
- Yana buƙatar takin mai magani tare da babban abun ciki na magnesium da alli.
- Dole ne ya zama akwai tazarar aƙalla 20cm tsakanin kowace shuka.