I-Chia yintsimi yaseSpeyin, eyaziwayo ngabantu baseLatin America kunye nabasityalo bemifuno ngenxa yexabiso lentlawulo yembewu yalo. Ngoku kukho iimpapasho zentengiso ezongezelelweyo ezithetha ukuba le mveliso inokumnceda kakhulu ekulahlekeleni ubunzima. Kule nqaku uza kufunda ukuba ziphi iingenelo eziyimbewu ye-chia.
Ukubunjwa kwembewu ye-chia
Ukubunjwa kwembewu yeSpeyin ye-sage ibandakanya izinto ezinokunceda ezinokuchaphazela ngokuchanekileyo iinkqubo zokulahleka kwesisindo. Phakathi kwezixhobo ezifanelekileyo, unokubhala uluhlu olulandelayo:
- i-fatty acids i-omega-3 ne-omega-6, ebangela ukuhlanjululwa kwemithambo yegazi kunye nokuphucula ukujikeleza kwegazi;
- Imbewu ye-Chia i-25% ye- fibrous , evumela ukuhlanjululwa kakuhle amathumbu kunye nawo onke amalungu angenalutho, ukuphucula ukugaya nokuphelisa imveliso yeenkunkuma;
- I-chlorogenic acid iyisithako esifanayo esenza ikhofi eluhlaza-idume kakhulu - ithile inomthelela ekutshiseni ukutyebisa ii-fat during the training.
Kubalulekile ukuba siqaphele ukuba bayayixabisa imbewu ye-chia kunye nokukwazi ukukhupha, bafumane ubuninzi bomswakama kwaye bandise ngamaxesha angama-12. Oku kukuvumela ukuba unikeze ingqiqo yokunciphisa nokunciphisa izifiso zokutya okunobungozi.
Isiqulatho seCalor ye imbewu ye-chia
Sasivame ukukholelwa ukuba zonke ukutya ezicetyiswayo ukulahleka kwesisindo, zibe nomxholo wekhalori ophantsi. Nangona kunjalo, kulo mqathango lo mgaqo awusebenzi: i-100 grams ye-akhawunti yembewu ye-486 kcal. Phakathi kwezi, i-16,5 gram yeprotheni, i-30.7 amagremu amafutha kunye nama-42 grams we-carbohydrates.
Ekukhuseleni kwabo, kufuneka kukhunjulwe ukuba kufuneka badliwe ngobuncinane. Ukubhekisela, makhe sihlolisise ubunzima beentlobo:
- kwi-1 ithisipuni - 8 g yembewu ye-chia;
- kwi-1 isipuni se-25 amagremu wee-chia;
- kwi-1 iglasi ye-230 gram yeenamba ze-chia.
Kwimeko nayiphi na, sebenzisa imbewu ye-chia yokulahlekelwa isisindo kunye nokuqapha kunye nokulinganiselwe. Kungcono ukubonisana nodokotela ngaphambi kokuba usebenzise.
Iipropati zembewu ye-chia
Sihlolisise ngokukodwa ukubunjwa kwembewu ye-chia, kwaye oku kunceda ukugweba ukuba okulungileyo ukulahlekelwa isisindo kubo kuya kusekho. Nangona kunjalo, oku akuthethi ukuba ukwanele ukuwadla ukuze unciphise umzimba. Ukuba khona kwazo ekudleni kwakho akunakukwazi ukujamelana neekhalori ezingaphezu kwexesha xa sidla, sidle, sizityiwe okanye ukutya okunamafutha.
Ngaloo ndlela, ukutya kuyadingeka nangayiphi na imeko, kwaye uya kulahla isisindo kwisondlo esifanelekileyo ngaphandle kwembewu. Zingasetyenziselwa nje ngeendlela ezongezelelweyo, ukuba kukho umnqweno onjalo.
Imbewu yeChia kunye neDukan
Kwizityalo zaseDukan, imbewu ye-chia ivumelekile ukuba ichithe, nangona kunjalo, njengowona mthombo oyintloko wefiber, ugqirha uncoma ukuba ungasebenzisi kuzo, kwi-foxus imbewu. Kwakhona kwaye kunomxholo obuncedo kunye ne-tonic ephezulu. Nangona kunjalo, ngenxa yoko, kunokwenzeka ukuba kubangele ukunyuka kwamatye kwizintso, kwaye akuvumelekile ukuba ukuyisebenzise ngokuzimela.
Indlela yokusebenzisa imbewu ye-chia yokulahleka kwesisindo?
Imbewu ye-Chia ingasetyenzwa ngeendlela ezininzi, kuba ukunambitha ayifumani nxaxheba. Kukholelwa ukuba ukuba uyabongeza kwisidlo, unokuzibeka ngokukhuselekileyo isahlulo sesahlulo esiqhelekileyo, kwaye oku kuya kukwanela, kuba kubangela ukuvakalelwa. Nangona kunjalo, le ntetho ayibonakaliswa okwangoku.
Ukulahleka kwesisindo, kuyacetyiswa ukuba usebenzise ubisi olunomso oluxutywe kunye ne-teaspoon ye- chia imbewu yekusasa. I-recipe efanayo iya kulondoloza ukuhlwa kwendlala emva kokutya, kwaye ifanelekileyo yokutya njengentlanzi emini. Kungcono ukudibanisa imbewu kunye ne-kefir okanye i-yogurt engasetshenziswanga kwangaphambili, iiyure ezimbalwa ngaphambi kokuba kusetyenziswe ukusetyenziswa-oku kuya kubavumela ukuba bavule.
Nceda uqaphele ukuba le mveliso inqatshelwe ukusetyenziswa kunye nayiphi na ingxaki ngesondlo sesisu kwaye ngokukhethekileyo ngetyhefu kunye nehudo.