Semena Chia: ukuba usebenzise indlela iimpawu luncedo. Semena Chia: iinzuzo tywaleni

Chia okanye Spanish lobulumko - izityalo, amazwe esuka eMzantsi Merika, siye ilifa ukusuka impucuko Indiya. Ixesha ngqo ingenzeka ayaziwa, kodwa okokuqala ngayo badla Aztec amandulo ngakumbi, ezaziswa iipropati wayo. Kuqala wacinga ukuba isityalo yonqulo, unika amandla bonke abadla kuyo. Imbewu ithandwa namhlanje phakathi abathanda ukutya ezempilo kwaye abo bafuna ukuncipha.

Per Dyukan - popularizer namhlanje sinh

I nutritionist yokuqala, kucetyiswa ukuba Chia ukunciphisa umzimba, iye kakuhle eyaziwa Pierre Duke Umbhali ukutya eponymous. Iimbewu ziqukiwe kuluhlu lwe menu ukutya kuvunyelwe, ukususela ibakala "alternation" (njengoko siyazi, uPierre Ducane ukutya iqulathe izigaba ezininzi ezahlukeneyo apho ukutya ezithile evumelekile kanye akuvumelekanga). Kwi-US, chia zithandwa kakhulu kangangokuba kokuba zifakwe kwiimveliso umgubo: isonka, ziilekese, kwakunye imivalo amandla.

luncedo njani Semena Chia?

1. Ngo ukwakhiwa kwawo kukho izinto ezifanayo elwa zonyango. Kodwa ke inzuzo kukuba, ngokungafaniyo nucleoside imichiza, imbewu musa ukuba nempembelelo eyonakalisayo ophezu kwesibindi, ukuphucula impilo, ukuphelisa flora ebangela isifo kwaye isebenze inkqubo impiliso.

2. Ukomeleza amajoni omzimba, ukunceda ukuthintela ifiva kunye nomkhuhlane. Abantu bayidle rhoqo, sigule ngaphantsi, kwaye phantse abanakho kwizifo onyaka.

3. Iipropati eziluncedo imbewu chia zezi ukuphucula flora emathunjini - ukuba ivuselelwe le ntsholongwane eyingenelo ngokuthi abayingozi. Ukuba uthathe kubo, ithuba ngaphantsi losulelo kwisiqwenga zesisu.

4. arhente ekhuselekileyo umbala, kuthintela ukwanda cholesterol. Kwakhona, oko Uthumelo uphuhliso yegazi.

5. Ngaba ukudubula kukwalisa ngenxa yobukho antioxidants kunye nokomeleza umzimba. Eyaziwa ngokuba iipropati zabo anti-ukwaluphala.

6. composition liquka abatya nokutya njengomthombo asidi omega-3 no-Omega-6.

Ngenxa yoko, Semena Chia, ukusetyenziswa apho kuqinisekiswa yi amava abantu abaninzi bayakwazi ukwenza uzive ngcono, ukuphucula impilo yakho kunye nemilo echanekileyo. Kodwa kuphela xa uthatha ngokuvumelana nemithetho ethile.

Chia - umthombo otyebileyo omega-3 fatty

Isityalo iqulethe 40% amafutha enempilo, uninzi lwazo - Omega-3. Kwezi izinto chia 100% kugcina iimpawu luncedo kwaye zifunxwe ngumzimba izakhamzimba ngokwahlukileyo kwezinye iindawo. Omega-3 fatty bahlale emva unyango ubushushu, elungileyo kakhulu ukuba abo bangakwaziyo ukutya imbewu ekrwada. Okunye ukukhusela iqokobhe zabo elingqingqwa, nto leyo wambu Semena Chia. Indlela yokusebenzisa kubo - ukrwada okanye uphekiwe? Lo mbuzo ngamnye kakhulu, kuxhomekeke ekhuhlangubeni lakho.

Khumbula ukuba omega-3 fatty zidlala indima ebalulekileyo kule nkqubo zokwetyisa: ngoncedo lwabo inkqubo ndahlukane amanqatha engafunwayo ngokukhawuleza, ukuze unciphise umzimba ngokukhawuleza. Ukongeza, ezi izinto ukunceda ukuphucula ukusebenza kwengqondo, ukomeleza amajoni omzimba kwaye kuluncedo kakhulu kubantu abaphethwe zizifo sentliziyo.

Iipropati eziluncedo sembewu chia, zenzakalisa

Udle kangangesandla "imbewu" Thenga amandla imini yonke - akayi kuba indlala! Esi sisixhobo kakhulu abo babandezeleka ukusuka njengokufuna ukutya. E Umzantsi Melika eso sityalo lixatyiswa kakhulu ixabiso layo eliphezulu lesondlo: i amaNdiya athatyathwe kuhambo olude Semena Chia. Indlela yokusebenzisa kubo, babesazi phantse ukususela ekuzalweni, kwaye umbuzo ukuba thabathela endleleni, akazange kuvuka. Ekubeni mbewu ubunzima kancinane, kwaba nje iinketho ezinkulu lokutyela.

Enye indoda abadala babenokutya nje abambalwa. Oku Kuyinto eqhelekileyo, ngenxa yokuba, njengazo zonke iimbewu, chia kakhulu okunesondlo. Kumafa yabo iqulethe iproteni yemifuno, ifayibha, iivithamini ezininzi neetyuwa. Phambi kokuba udle chia, khumbula ukuba umxholo lwabo osidingayo - 486 kcal, phantse omnye kwabathathu ekutyeni ngemihla yomfazi kwehle ubunzima, ngoko kufanelekile ukusebenzisa kungekuphela nje izimuncumuncu, kodwa njengokutya nje ngokupheleleyo.

theory Anti-arhabaxa

Abanye abantu bakholelwa ukuba imbewu enokwenza kube lula ngexesha iinkqubo ukudumba ezenzeka emzimbeni womntu. Kuye Kucetyiswa ukuba seswekile, ukutyeba, pathways syndrome, umhlaza kunye nezinye izifo ezininzi zenzeka ngenxa yokukrala efihlakeleyo, abayithintelayo amajoni omzimba ngokucothayo.

Mbono bakholelwa ukuba ezimbi ezahlukeneyo kwenzeka ngenxa ukutya kakuhle, okanye kunoko, ngenxa yenguqu labantu ukutya esisityebi iswekile, gluten ingqolowa, lactose. Oku zokudla ezintathu mihla ityala kuzo izifo ezininzi.

theory Anti-ukudumba ayenziwanga abangqine zizazinzulu. Kodwa abaxhasi lwaba wakhe. Kungenxa yoko le nto iimveliso anti-ukudumba, enye yazo kukuthi Semena Chia ezisetyenziswa kakhulu bakudle ekulungiseleleni menu ukutya okunempilo.

Facts about imbewu sinh

• Iqulethe 20% protein-34% kwamafutha ezahlukahlukeneyo, kuquka omega-3 yingenelo no-Omega-6.

• Rich calcium. I-chia le nkcazelo izihlandlo ezi-5 ngaphezulu elubisini.

• Inezinto potassium, imbewu kulo ngamaxesha-2 ngaphezu ibhanana.

• Isixa wemagniziyam kunokuba broccoli, 15 amaxesha.

• Umxholo yentsimbi mkhulu ngaphezu isipinatshi, amaxesha-3.

• Rich e ifayibha, enceda ukwetyisa ukutya.

• A lot of antioxidants, ngoko chia ubusika lingatshintsha iiblueberries kunye blueberry.

• Iipropati eziluncedo elingana iziqhamo ngaphezu kwesinye.

Semena Chia - endleleni eyinyaniso, ukuba unciphise umzimba

Noko ezifana amancinci kunye okweqanda,, umbala mnyama - In uhlobo ziyafana sesame. Smooth, kumnandi ukuya ngaphandle kwebala, ivumba sifunda oyile linseed - konke oku Semena Chia. Indlela yokusebenzisa kubo? Eat kwabo bobabini ngendlela ekrwada, okanye njengoko ongeziweyo ukuba ukutya okuphekiweyo. Ba kuhle, incasa encinane zinongiwe.

Ukuba uzama imveliso okokuqala kwaye andazi ukuba njani Semena Chia ukunciphisa umzimba, eyona nto ibalulekileyo ukuba siqwalasele: xa idityaniswe ukutya, ukuba adumbe nibe jelly uthanda. Ukongeza, bandile ubukhulu ukuya izihlandlo ezili-12. Kubalulekile ukuqaphela ukuba le nto inye eyenzeka esiswini ukuba udle ikrwada.

Yeyona amandla okutsala imali elikhulu kulwelo ngenxa yokuba ukusetyenziswa kwazo ukunciphisa umzimba. Imbewu ukunika imvakalelo kuhluthe - awufuni nomntana. Ukubakho antioxidants Ukuqinisekisa ndahlukane calories abangaphezu kwemfuneko kunye nobuninzi namanqatha - ukusebenza oluchanekileyo kwinkqubo yokwetyisa.

Chia - ukudla okuneziqholo additive

enongwe Ngesibindi nabo na wokudla, iyogurt, salads imifuno, izitya eziqulathe inyama, incindi, cocktails - e mfutshane, yonke into. Ngakumbi kakuhle nabo omnikelo. Nam dish akayi lingonakala uma ukudibanisa Semena Chia. Indlela yokusebenzisa ukuba awuyithandi i incasa? Yinto elula - yobadla ngokwahlukileyo kwezinye ukutya.

Umthamo ingahluka, kwaye uzimisele yi kwizidlo ezikhethiweyo. Enoba kunjalo, musa ungayibaxi kwaye usebenzise iitispuni ngaphezulu kwama-2. Umzekelo, Per Dyukan Kucetyiswa ukuba adle iyure-1. L. ngosuku. Ukwamkelwa okugqithe ekutyeni kungabangela isiphumo esahlukileyo - ukwehla kobunzima behlise phantsi.

Ngoko ke, ukuba usebenzisa njani Semena Chia? Ngokuqinisekileyo akukho mpendulo. Kubalulekile ukukhumbula ukuba umyalezo Spanish akukho chiza kodwa isongezelelo ukutya, ngoko imiqathango engqongqo kunye nemigaqo azikho. Siyaleza ukulandela imiyalelo ye uPierre Duc.

Semena Chia: usetyenziso, isicelo, Izimo

1. Lahla imbewu kwi ukwamkela naziphi na izitenxo kumsebenzi iphecana zesisu. Ukuba unesisu esihambisayo - ukuphelisa ngoko nangoko ukusuka kwizidlo.

2. contraindicated ukonakalisa ukutya, aleji, ukukhulelwa kunye ngethuba lokuncancisa.

3. Thetha nogqirha wakho phambi kokuba baqalise zokutya zibe otya ngayo. Kusenokubakho izithintelo, leyo owaziyo kuphela ugqirha wakho.

4. Ukusetyenziswa kufuneka uqale kunye ngeedosi ezincinane ngokuthe ngcembe kwandisa kwisiqhelo. Ukwamkelwa unokuthatha iiveki ezili-12 ngenxa yokuba wafunda neziphumo zazo ngexesha ukusetyenziswa ixesha elide.

5. ubungozi ukuphuhlisa umhlaza prostate okanye ubukho besi sifo ayikhuthazwa ukutya imbewu. Oku kungenxa okuqulethwe alpha-linolenic acid, nto leyo ukumqumbisa isifo okanye nzima ikhondo layo.

6. Njengoko Njengenxalenye triglycerides ezininzi, ngoko ke iphezulu okuqulethwe igazi labo kufuneka siyeke ukuthatha okanye ukuqala oko. Kulo mzekelo, sincoma ukwamkelwa ngokutya chia iimbewu salby (salba). Abayi ukwandisa izinga triglycerides.

Ngenxa yoko, Semena Chia, ukusetyenziswa apho, Kakade ke, yaba, kufuneka kuthathwe ngononophelo, yaye ke konke kuzolunga.

Zokupheka imbewu sinh

Kusenokwenzeka ukuba ukutya kwakho nokutya okunesondlo nje kuphela, kodwa eyenza ukuba umzimba. Abantu abaninzi bayabuza: "Indlela yokusebenzisa Semena Chia yonke imihla ngaphandle nobungozi umzimba" Nazi ezinye zokupheka kuya kukunceda unike- ngokwaneleyo ngaphandle inzuzo weight.

1. Syroedcheskie crackers. Ecocekile ziyafana isonka, kodwa incasa esisityebi nebheyizile kunye neetamati. Ukwakhiwa: Semena Chia - 1 indebe, nebheyizile - 20 g iitumato (pre ukuba yome) - ½ indebe, juice kwekalika - 2 tbsp. l, nobusi -. 1 tbsp. l, ityuwa -. songe. Ukulungiselela: chia kusalisa amanzi (izihlandlo ezi-2 ubuncinane mkhulu imbewu) ebusuku. Xa ubona ukuba idumbile kakhulu, kuphuma ngqo ekulungiseleleni. Beka iimbewu kwindawo blender kwaye zihlanganise izithako eseleyo. Galela lo mxube kwi itreyi kwaye uyomise ngenye imini. Crackers ukuthambisa, ukongeza amafutha omnquma kuzo.

2. Lemon cocktail. Kuya kuthatha 2 tbsp. l. Chia, umlinganiselo ofanayo yejusi yelamuni, 4 amacephe. l. ubusi, iikomityi ezi-2 zamanzi. Galela chia amanzi (ratio ubuncinane ka-1 ukuya kwezi-2), ukushiye kangangeeyure 8-10. Xuba zonke izithako kwindawo blender, ukudibanisa amacandelo ezongezelelweyo ekhuhlangubeni lakho (iziqhamo ezihle ezingomanga, amaqunube).

3. Pudding nge tshokoleti. Dibanisa i polstakana neentyantyambo zeamangile, 1 nendebe yamanzi, neendebe raspberry isahlulo sesithathu, 3 tbsp. l. ubusi, ukhokho - 1 tbsp. l., uwathandabuze vanilla. Crush in a blender de egudileyo. Imbewu faka kuphela emva kokuba ezinye izithako ngoku zidibene. Xa ubunzima added kufuneka kuphazamisana ngamandla ngecephe.

Indlela ukukhetha imveliso esemgangathweni?

• Phambi kokuba udle Semena Chia, sinikela ingqalelo kwilizwe labo lokuzalwa. Chia eChina ukuthenga akunconywa, njengoko inqanaba lokusingqongileyo kukho iphantsi, ngoko eza ukutya uphume khona apho, akusoloko ezikumgangatho ophezulu. Kwaye ke, kuxhomekeke impilo yakho.

• Yiba imbewu elungileyo kufuneka aqinisekiswe. Chia eqinisekise umgangatho kunye nolawulo organic.

• Hlawula ingqalelo ixabiso. Phambi kokuba uthenge chia, uthelekise amaxabiso kuzo zonke iisayithi ezininzi okanye iinkampani ezininzi. Ngenxa yemfuneko kakhulu iindleko imveliso ibe olunyuswe izihlandlo eziliqela. Ukuba ixabiso iphantsi kakhulu, ngoko ke kufuneka kwakhona ibe kubangela inkxalabo.