I-Chia (i- Salvia hispanica L ) uhlobo lwesitshalo eliyilungu lomndeni we-mint futhi likhule kakhulu emazweni afana ne-Colombia neGuatemala. Imbewu evela kulolu sitshalo ivame ukusetshenziswa ezinhlobonhlobo zokudla-kubandakanya isinkwa, okusanhlamvu, nezinye izitsha-kanye nokudliwa yedwa.
Imbewu ye-Chia isibe ukudla okuthandwayo eminyakeni yamuva ngenxa yezici ezihlukahlukene.
Nakuba imbewu ye-chia iyaziwa kakhulu ngokufaka isipho esithandwayo, isilwane se-Chia, nayo iphinde isetshenziselwe izakhi eziningi-kufaka phakathi i-fibre e-soluble, amafutha anempilo, ama-antioxidants, amaminerali, nama-vithamini B. Izinzuzo zezempilo zokudla imbewu ye-chia nazo zibukwe kwezinye izimo zezokwelapha, njenge-syndrome ye-metabolic kanye nesifo sikashukela. Kungabandakanya imbewu ye-chia ekudleni kwakho futhi kuyasiza ukugcina amazinga akho e-cholesterol ne-triglyceride aphilile?
Imbewu ye-Chia Nezindebe Zakho
Kunezimbalwa ezimbalwa, izifundo ezincane lapha lapho ezibuke ukuthi imbewu ye-chia isetshenziselwa kanjani ama-cholesterol namazinga e-triglyceride. Lezi zifundo ikakhulukazi zibheke abantu ababenesifo sikashukela, isifo se-metabolic syndrome, noma babekwa njengokwedlula ngokweqile nge-index mass mass (BMI) okungenani okungama-25 nangaphezulu. Lezi zifundo zahlala kuphi kusukela emasontweni angu-10 kuya kwangu-14 kubantu ababehamba nokudla okunempilo-ngaphezu kokudla noma yikuphi phakathi kwama-25 no-50 amagremu wezinhlamvu ezinamafutha noma ezigcwele nsuku zonke.
Ucwaningo oluningi lwembula ukuthi kuhlanganise imbewu ye-chia ayizange ikhulise kakhulu i- LDL , i- HDL , i-cholesterol eyonke, namazinga e- triglyceride . Ngakolunye uhlangothi, izifundo ezimbalwa zabonisa ukuthi imbewu ye-chia yakwazi ukwehlisa amazinga e-triglyceride kakhulu. Kodwa-ke, enye yalezi zifundo futhi isetshenziselwa imbewu ye-chia inhlanganisela nokudla okunama-soy and oatmeal-amabili okuye kwaboniswa ukusiza ekuthuthukiseni amazinga e-lipid.
Ingabe Kufanele Ufake Imbewu Ye-Chia Ekudleni Kwenu?
Ngenxa yokudla kwabo okunomsoco kanye nezinzuzo zezempilo, imbewu ye-chia yenze ukubonakala okuningi ekuthengeni nasezintweni zokugcina izitolo zezempilo. Kodwa uma ubheka imbewu ye-chia ukuze usize ukunciphisa amazinga akho e-lipid, isinqumo sisekhona nokuthi singaba usizo yini ukugcina ama-cholesterol akho namazinga e-triglyceride ahlole.
Ngisho noma kunezinye izifundo ezidingekayo kule ndawo, imbewu ye-chia iphezulu e - fiber e- soluble kanye ne- omega-3 fatty acid , i-alpha linolenic acid-kokubili izithako ezinempilo enempilo ezingasiza ukugcina amazinga akho e-lipid ekuhloleni. Ngenxa yalokhu, imbewu ye-chia ingafakwa ekudleni ukuze unciphise i-cholesterol yakho ne-triglycerides. Imbewu ye-Chia ingafakwa ekudleni okuhlukahlukene, kubandakanya:
- Ukuxuba imbewu ye-chia ibe ngama-pancake okusanhlamvu noma ama-muffin.
- Ukuxoshwa ngembewu encane ye-chia ku-cereal yakho yasekuseni, i-yogurt, noma i-oatmeal.
- Ukuxoshe imbewu ye-chia ibe yi-smoothie oyikhonzile yekusasa.
- Ukwengeza esobho noma isaladi yakho njengendlela yokugcoba okumnandi.
- Ukuxuba imbewu ye-chia ku-granola yakho noma enye imfino enempilo
Njengoba ubona, kunezindlela eziningi zokufaka imbewu ye-chia enomsoco ekudleni kwakho kwe-lipid-downing . Kodwa-ke, kanye nokuqukethwe okunamafutha okunempilo anakho, imbewu ye-chia nayo iphinde ibe ngamakhilomitha amaningi-ikakhulukazi uma usebenzisa imali enkulu.
Ngakho-ke, njenganoma yiluphi uhlobo lokudla, udle kubo ngokulinganisela.
Imithombo:
Chicco AG, D'Alessandro ME, Hein GJ et al. I-Chia Seed ye-Diet (Salvia hispanica L) Ecebile ku-Alpha Linolenic Acid Ithuthukisa i-Adiposity kanye ne-Normalizes Hypertriacylglycerolaemia nokuphikiswa kwe-Insulin kumaRys Dysliphaemic. Br J Nutr 2009; 101: 41-50.
UFerreira C, Fomes L, DaSlilva S et al. Umphumela weNzalo ye-Chia (uSalvia hispanica L) Ukusetshenziswa kwezinto ezibangelwa ingozi emzimbeni kubantu: Ukubuyekeza Okuhlelekile. I-Nutr Hosp 2015; 32: 1909-1918.
I-Nieman DC, i-Cayea EJ, i-Austin MD et al. Imbewu ye-Chia ayikhuthazi ukulahlekelwa kwesisindo noma ukuguqula izifo eziyingozi ezingaphezu kwabantu abadala. I-Nutr Res 2009: 414-418.
Tavares Toscano L, Tavares Toscano L, Tavares R et al. I-Chia Inxusa Ukulahlekelwa Isisindo Kwezifo Eziphuthumayo futhi Ithuthukise Iphrofayela Ye-Lipid Kuphela Kwezinguquko Zangaphambili Ezilungisiwe. I-Nutr Hosp 2015; 31: 1176-1182.
UVuksan V, Whitam D, Sievenpiper JL, et al. Ukwengeza Ukwelapha Okuvamile Ne-Gravel S alba (uSalvia hispanica L) Kuthuthukisa Amandla Omkhulu Nokukhuphuka Kwezingozi Zezinhliziyo Ze-Type 2 Diabetes. Ukunakekelwa yisifo sikashukela 2007; 30: 2804-2811.