I-Chia yimbewu ekhutshwe kwisityalo esaziwa njenge USalvia hispanica, ongowosapho lwe-mint, oluqulathe iintlobo zezityalo eyeyona ineyona nto iphakamileyo yoxinaniso I-omega 3 enamafutha acid.
Isityalo apho kuvela khona i-chia Iintyatyambo phakathi kukaJulayi no-Agasti kwaye i-Australia lelona lizwe liyivelisa kakhulu; kwezi ntyatyambo kukhutshwa imveliso enembewu ekujongwe ukuba ine Umxholo ophezulu we-mucilage, isetyenziswa ekhemesti njengomxube kokubini ekumisweni kunye naseemulsion, yenye ye eyona mithombo iphambili yekhalori Utyiwa ngabantu kunye neoyile.
Phakathi kwezibonelelo ezibonelelwa yi-chia, oku kulandelayo kuyabonakala:
- Inika indawo ephakamileyo Ipesenti yamandla, ke ivumela ukonyusa ukuxhathisa kwaye ewe, amandla.
- Ukugcina amanqanaba e iswekile yegazi iphantsi kolawulo, njengoko isenza ukuba inkqubo iguqulwe ibe zii-carbohydrate iswekile elula, yenziwa ngesantya esisezantsi.
- Ikhuthaza ukwehla kobunzima, kuba xa isetyenzisiwe, a Ndiziva ndihluthi oko kuhlala iiyure ezininzi.
- Ngenxa yomxholo wayo ophezulu Ifayibha enyibilikayo, Ikhuthaza ukulawulwa kwamathumbu.
- Isebenza njengonyango lweengxaki ezichasayo kunye nokudumba izifo zentliziyo, kuba iqulethe umxholo ophakamileyo we-omega 3 (evumela ukugcina phantsi kolawulo hayi kuphela amanqanaba echolesterol, kodwa noxinzelelo lwegazi).
I-Chia iqulethe phakathi kweepropathi zayo oku kulandelayo:
- Ifayibha ephindiweyo yayo nayiphi na ingqolowa kumagqabi.
- Phinda kabini potassium yeebhanana.
- Intsimbi kathathu kwisipinatshi.
- Kathathu i-selenium kwiflakisi.
- Yongeza intsimbi yespinatshi kathathu.
- El kathathu ii-antioxidants eneeblueberries.
- I-calcium ephindwe kahlanu kunobisi olupheleleyo kwaye ubuncinci iphindwe kabini i-phosphorus kunayo.
- Izihlandlo ezisixhenxe ngaphezulu omega 3 yomnini salmon.
- Ishumi elinane eliphindwe kabini lemagnesium kunexabiso le-broccoli.
Kwangokunjalo, kufanele kuqatshelwe ukuba kukutya nge Umxholo ophezulu we-niacin, i-manganese, i-zinc, ithusi nezinye iivithamini.
Nangona kunjalo, enye yezona mpahla zayo zibalaseleyo Umxholo ophezulu wee-acid ezibalulekileyoKuba umzimba awukwazi ukuvelisa ezi asidi, kubalulekile ukuzisebenzisa ngokutya okwahlukileyo. Inkqubo ye- ii-acid ezifanelekileyo Banemisebenzi emininzi ebalulekileyo, ukusukela ekuncedeni nasekuthinteleni ukwenzeka kwe- izifo zentliziyo, de isebenzise inkqubo yomzimba yokuzikhusela.
Imbewu yeChia imalunga ne ifayibha umthombo kunye neeproteni ezipheleleyo, kuba zibonelela ngazo zonke ezo asidi zeamino zibalulekile ekusebenzeni kakuhle komzimba.
Kananjalo bane Ipesenti ephezulu antioxidants, inoxanduva lokuthintela umonakalo obangelwe emzimbeni ziiradical radicals. Ixabiso elifanelekileyo le- Iidrafikhi zasimahla ibonelela ngezibonelelo zezempilo, nangona kunjalo ukunyuka okugqithisileyo kuzo kuhlala kunxulunyaniswa iimeko ezonakalisayo, phakathi kwezinye izinto.
Njengokuba ayonelanga, ngenxa yesakhono sayo esikhulu sokuthintela iicarbohydrate ekubeni iswekile elula, Ziqulathe iimbewu ezinikezela ngezibonelelo ezilungileyo kwabo banengxaki iswekile; nayo, ngenxa yomxholo wayo ophezulu we Omega 3, zilungele abo baneemeko zentliziyo. Kwaye zinayo i-gluten-free, ke kunjalo ezilungele ii-celiacs.
Nangona inezinto ezizezinye kwezi zingentla, kufuneka kuthathelwe ingqalelo idosi yokusebenzisa imihla ngemihla Imbewu ye-chia, ehlala ingagqithi kwi-10gr, umzekelo, le mbewu iqulethe inani eliphezulu le-omega 3 acid xa kuthelekiswa nesalmon; nangona kunjalo zigqityiwe ukuya kwinqanaba elincinci kuneli.
Iindlela zokusebenzisa i-chia
Kuyacetyiswa zigqibe ngendlela yazo yendalo hayi njengokongeza kuyo nayiphi na ioyile okanye isongezelelo. Ukwengeza, iimbwe zechai Banobungqina bokuba banokugcinwa ngokugqibeleleyo ixesha elide ngaphandle kokudibanisa uhlobo oluthile lokugcina olukhethekileyo.
Ezi mbewu zinokutyiwa zinjalo, nangona kunjalo kufuneka ubafakele amanzi ngamanzi, i-smoothies, ijusi okanye iyogathi ngaphambili. Ngokudibanisa imbewu ye-chia kunye nolunye uhlobo lolwelo, unjalo Ukukhupha i-mucilage, Ukuvelisa uhlobo lwe-gelatin olunokongezwa kwiziselo okanye isaladi yokunxiba, kunye needessert.
Ngokufanayo, imbewu ye-chia ibikhona isetyenziswe njengesongezelelo ukondla izilwanyanaNgokukodwa, amalinge enziwe kunye neehagu kunye neenkuku kwaye isiphumo sihlala siyinyama ene- kuncinci ii-acid ezinamafutha, Ukongeza kumaqanda anomxholo ophezulu we-omega 3.
Ukungqinelana kunye neziphumo ebezingalindelekanga
Njengoko Izimo kunye Iziphumo ebezingalindelekanga, xa usebenzisa imbewu ye-chia kunyanzelekile ukuba unike ingqalelo ukuba ungomnye wabo bantu unyango lwexinzelelo okanye ukuba unevolthi eqhelekileyo ephantsi, ukusukela ngenxa yayo Isiphumo se-vasodilator, ezi mbewu zinepropathi equka ukuthoba uxinzelelo lwegazi.
Kubantu abathile, ukusebenzisa le mbewu kunokuvelisa isisu esibuhlungu. Ngokukwanjalo, abanconyelwa abo banesifo isifo sengqondokuba ukudumba kunokuba kubi. Ngokufanayo kwaye njengemeko eyodwa, abo babandezelekayo ukwaliwa zizityalo ezithile inokuchaphazeleka ngokutya i-chia, njengoko inokubangela ingxaki yokuphefumla ngokufanelekileyo, ukubola, ukurhawuzelela kunye nokuba buthathaka kakhulu.
Nangona kunjalo I-Chia ineepropathi ezininzi kunye nezibonelelo, kuhlala kucetyiswa ukuba udibane nengcali ngaphambi kokuba uqale ukuyisebenzisa.
Iimpawu zikaSalvia hispánica (isityalo esivela kuChia)
Iimpawu zesityalo esibizwa ngokuba Isilumko kwaye apho ikhutshwa khona i-chia zezi:
- Amagqabi ngokuchasene nobubanzi obuhluka phakathi 3-5cm kunye nobude be-4-8cm.
- Iintyatyambo zakho zi-hermaphroditic kwaye zimhlophe ngombala okanye mfusa, ovela kumaqela ezixhobo. Ezi ntyatyambo ziseNtla kweIkhweyitha ukusukela ngoJulayi ukuya kuAgasti kunye zihlala zivelisa iziqhamo ekupheleni kwehlobo.
- Iziqhamo zayo zimile okwe indehiscent achene / achene kwaye imbewu yayo (i-chia) inomxholo ophezulu wesitashi, i-mucilage kunye neoyile.
- Imbewu yayo zinobubanzi obuyi-1,5mm kunye nee-2mm ubude, ziyakhazimla kwaye zimile okweqanda, zimnyama okanye zimdaka ngombala, nangona kwezinye iimeko zingwevu okanye zimhlophe.
Ukunyamekelwa kwezityalo zeChia (Salvia Hispánica)
ukuba khulisa iSalvia HispánicaKuyimfuneko ukuba kuthathelwe ingqalelo izinto ezithile eziza kuba luncedo kakhulu ekuphuhlisweni kwezityalo usempilweni kwaye womelele, ke unethuba lokusebenzisa ngokupheleleyo i chia umthi:
- Ifuna umhlaba onomoya opholileyo, apho ifumana khona ilanga elaneleyonjengoko ingadubuli kwizithunzi.
- Kuyimfuneko ukuyinyamekela ngexesha leqabaka, ukusukela oko zipholile.
- Abakwazi ukuyinyamezela Ukunkcenkceshela kakhulu, ke bafuna inqanaba eliphakathi.
- Ifuna izichumisi ezinomxholo ophezulu we-magnesium kunye ne-calcium.
- Kufuneka kubekho umgama ongama-20cm ubuncinci phakathi kwesityalo ngasinye.