Shin chia tsaba suna da kyau ga lafiyar ku?

Masu bin salon rayuwa mai kyau koyaushe suna neman sabbin kayayyaki don haɓaka ingantaccen abinci. 'Ya'yan Chia, waɗanda kwanan nan suka bayyana a kan ɗakunan ajiya, sun haifar da jita-jita da fassarori da yawa. Daga labarin zaku koya wanene wannan samfurin ya dace da kuma yadda ake amfani dashi tare da iyakar fa'ida, dangane da abun da ke ciki, ba hasashe ba.

Chia tsaba bayanin

Americanan farin chia na Kudancin Amurka dangi ne ga mahimminmu. An san tsabarsa a cikin Aztec, Indiyawa, kuma yanzu ana amfani dasu don abinci a Mexico, Amurka, Ostiraliya. Ana yin shaye-shaye bisa ga asalinsu. Ana ƙara tsaba a cikin kayan da aka gasa, da zaƙi, da sanduna.

Nimar abinci na gina jiki (BJU) na chia:

Alamar glycemic index (GI) na chia tsaba tayi ƙasa, raka'a 30-35.

Abubuwan samfuran masu zuwa sune abin lura:

1. Babban abun ciki na mai a cikin tsaba. Amma saboda wannan dalili, kada ku yi sauri don watsi da samfurin nan da nan. Babu cholesterol a cikin man chia, amma akwai omega-3 da omega-6 PUFAs a cikin abincinmu. Waɗannan ƙwayoyin mai suna da mahimmanci ga jiki saboda suna cikin halayen sunadarai na cikin ƙwayoyin cuta.
2. Babban adadin carbohydrates yana wakiltar fiber na abinci, wanda ba ya sha. Suna daidaita tsarin narkewar abinci kuma basa haɓaka nitsuwa a cikin jini.
3. Hadaddun ma'adanai masu yalwa. 100 g hatsi dauke da bukatun yau da kullun na phosphorus da manganese. Shuka tana ba da potassium, jan ƙarfe, tutiya a jiki. Amma babban abun ciki na alli yana da mahimmanci. 'Ya'yan suna ba da kusan kashi 60% na abin da ake buƙata yau da kullun na wannan ma'adinai.
4. Fat (K) da bitamin B mai narkewa (1,2,3) da kuma nicotinic acid.
5. Abubuwan kalori na hatsi suna da yawa (sama da 450 kcal).

Gaskiya da tatsuniyoyi game da chia tsaba

Chia shine ɗayan abinci mafi yawan rikice-rikice a kusa. An kira shi abincin da ba za a iya maye gurbinsa ba wanda ya sami nasarar yin gasa tare da kifin kifi, alayyafo, madara.

A Intanit, an ba shi sihiri (daga Aztec) da adadi mai yawa na magunguna (daga sage). Tambaya mai ma'ana ita ce, me yasa aka fara amfani da wannan ƙwaya mai ban al'ajabi a matsayin mai cin abincin abinci bayan 1990, lokacin da 'yan uwan ​​Mill suka fara kiwon chia? Amsar mai sauki ce - saboda 'yan kasuwa sun fara tallata wake a kasuwa. Kuma ba koyaushe suke yin hakan da gaskiya ba.

Zazzage tebur na tallan talla da ainihin bayanai anan don koyaushe yana kusa kuma zaku iya raba wannan bayanin mai mahimmanci tare da abokai.

Nau'o'in tsaba

Chia tsaba sun bambanta da launi. A kan ɗakunan ajiya, akwai hatsi na baƙar fata, launin toka mai duhu ko fari, wanda ya ɗan fi girma da girma. Yanayin oblong yana sa su yi kama da legumes.

Black chia tsaba

Wannan jinsin ne Aztec suka noma a gonakinsu. Sun kara hatsi a cikin abin sha. An ci su kafin dogon tafiya ko kuma motsa jiki mai mahimmanci. Suna da nau'i iri ɗaya kamar shuke-shuke tare da farin hatsi. Ana horar da su ba kawai a cikin Mexico ba, har ma a cikin Amurka, Australia, da dai sauransu.

Farin chia tsaba

'Ya'yan haske, waɗanda' yan uwan ​​Mill suka yi amfani da su, suna da ɗan fa'ida sosai. In ba haka ba, ba su bambanta da takwarorinsu na hatsi mai duhu.

Amfanin tsaba

Duk da yawan abubuwan almara na almara da kebantattun abubuwa na almara, tsire-tsire suna da matsayin da ya cancanta a cikin kayan ajiyar kayan abinci ko da ba tare da su ba.

Fa'idodin 'ya'yan chia suna da alaƙa kai tsaye da abubuwan da suka ƙunsa:

1. Alli. Tasirin wannan ma'adinan a jikin ƙashi, tsokoki (haɗe da zuciya) da ƙyar a iya kimanta su. Mata masu ciki, yara, 'yan wasa waɗanda ke gina ƙwayar tsoka, da' yan wasan da ke cikin haila suna buƙatar haɓaka wannan ma'adinai a cikin abincin su. Bugu da ƙari, babban abun ciki na alli a cikin samfurin zai dace koda kuwa ga masu cin abincin (masu ganyayyaki, mata masu ciki, da sauransu).
2. Omega-3. Amfani yana rage matakin cholesterol a cikin jini, yana inganta aikin zuciya da hanyoyin jini.
3. Omega-6. Wadannan kitsoyin mai suna inganta aikin koda, suna sabunta fata, suna kara kuzari a cikin halittun ciki.
4. Vitamin. A hade tare da PUFA, suna kara karfin garkuwar jiki. Musamman mahimmanci ga 'yan wasan da ke horarwa a waje cikin shekara. B bitamin yana daidaita aikin tsarin juyayi.
5. Alimentary fiber. Suna daidaita aikin gabobin ciki, suna daidaita kumburin ciki maƙarƙashiya. Cire ruwa mai yawa daga jiki.

Cutar da contraindications

Hakanan akwai yanayi wanda amfani da tsire don abinci yana haifar da mummunan sakamako.

Cutar 'ya'yan Chia na iya bayyana a cikin hanyar:

• halayen rashin lafiyan;
• bayyanuwa ko ƙarfafa sakakkun marufi (gudawa);
• kara karfin jini.

Contraananan contraindications ga amfani da hatsi:

• rashin haƙuri na mutum ga chia ko sesame;
• shekaru har zuwa shekara 1;
• shan asfirin.

Amfani da hankali ana bada shawarar don:

• ciki;
• shayarwa;
• rikice-rikice na hauhawar jini;
• halin gudawa;
• cututtukan ciki;
• shekara har zuwa shekaru 3.

Siffofin amfani da chia tsaba

Abubuwan fa'idodi masu amfani na 'ya'yan chia zasu ba ku damar haɗa wannan samfurin a cikin abincin' yan wasa tare da abincin mai ganyayyaki, lokacin ƙuruciya da kuma kula da nauyi. Groupsungiyoyin mutane daban-daban suna da halaye na amfani da su.

Ga yara

'Ya'yan ba su da takamaiman ɗanɗano kuma ana ɓoye su sosai a cikin hatsi, salads, kayan gasa. Lokacin nika farin tsaba, suna da wahalar samu a cikin tasa.

An ba da shawarar ɗaukar tsaba daga shekaru 3. Daga wannan zamani, yawan cin abinci na yau da kullun ya kai cokali 1 (kimanin 7-10 g). Gabatarwa ta farko game da lafiyayyen abinci ya kamata ayi la'akari da cin abincin mara cin nama na yara, cutar celiac (ba ta kyauta).

Lokacin rage nauyi

A cikin adabin yaren Rasha, ana ba da shawarar yin amfani da chia don rage nauyi. Ta hanyar kara motsawar hanji da cire ruwa mai yawa, irin wannan abincin zai haifar da asarar nauyi.

A zahiri, komai yana da ɗan rikitarwa:

1. Amfanin iri na manya ga manya har zuwa cokali 2 (14-20 g). Wato, za a cire ruwan kimanin 190 g. Wannan sakamakon ya kasance kwatankwacin sakamako mai rauni na diuretic.
2. Abun kalori na chia baya bada izinin sanya waɗannan tsaba azaman kayan abinci.
3. Ana lura da rage yawan ci bayan shan tsaba don abinci na ɗan gajeren lokaci (bai wuce awa 6 ba).
4. Wankewar hanji na faruwa ne lokacin da ka sauya zuwa cin duk wani abincin shuka.

Duk waɗannan siffofin suna ba da izinin amfani da tsaba:

• a matakin farko na tsabtace hanji;
• a cikin iyakantattun adadi - azaman kari, kuma ba azaman tushen abincin ba;
• ciki har da abincin yamma - don rage yawan ci da kuma kawar da yawan cin dare da dare;
• a kowane irin abinci, saboda dandano na tsaba kwata-kwata tsaka-tsakin (girke-girke, kayan zaki na chia, zabi daidai gwargwadon abincin);
• babu ruɗi game da samfurin asarar nauyi mai tasiri.

Yayin daukar ciki

Lokacin haifuwa da ɗa ga mata shine ƙarancin zumunta game da amfani da chia. Zai fi kyau a gabatar da shi a cikin abincinku a karon farko a wani lokaci daban, tunda amfani da shi na iya haifar da canje-canje a cikin mara, rashin lafiyar jiki, canje-canje a cikin jini.

Mata yakamata suyi la'akari da shan chia yayin ciki:

• waɗanda suka riga sun ɗauki waɗannan hatsi a baya;
• mata mara cin nama;
• tare da maƙarƙashiya da kumburi;
• tare da karancin alli.

A wasu lokuta, yana da daraja a manne wa daidaitaccen abincin al'ada.

Tare da ciwon sukari mellitus

Chia yana da ƙananan GI. Tsaba a hankali suna shayar da jini tare da ƙaramin glucose, wanda ke ba su damar shiga cikin abincin masu ciwon sukari.

A yayin narkar da abinci, abinda ke cikin tsaba ya rikide ya zama wani abu mai tsama, wanda yake rage narkewar abincin da ake ci. Wannan ya ɗan rage GI na jita-jita wanda aka ƙara chia.

Chia tsaba baya warkar da ciwon suga. Su wani ɓangare ne na cin abinci mai ƙoshin lafiya idan kwayar cutar glycemic ta samu matsala.

Don matsalolin ciki

Game da cututtuka na tsarin narkewa, ba a ba da shawarar ƙara zare mai laushi ba, wanda ke ƙunshe a cikin kwasfa na ƙwayoyin chia. Wannan yana cike da damuwa na kumburi, ƙara zafi, zub da jini (tare da matakai masu kumburi).

'Ya'yan Chia suna aiki da kyau azaman abincin abincin mai ƙaiƙayi. Musamman idan sun faru ne sanadiyyar raguwar motsa jiki (yayin rauni, ayyuka, da sauransu) ko ƙaruwar zafin jiki ko muhalli.

Nasihu kan yadda za'a cinye chia tsaba daidai

Don cimma matsakaicin sakamako mai fa'ida, ana buƙatar shiri mai kyau na samfuran: an haɗa karas da gishirin mai, kayayyakin kiwo suna ƙoƙari su yi amfani da shi kuma su yi amfani da shi azaman cuku, cuku, da sauransu.

'Ya'yan Chia ba su da tsauraran matakan dafa abinci. Ana cin su ɗanye, an daɗa su ga girkin da aka dafa, da dai sauransu. Ba su ƙunshe da abubuwan da lalacewa ta hanyar dumama ba.

An rufe tsaba Chia tare da harsashi mai yawa. Zai fi kyau a nika hatsi a cikin injin nika a cikin kofi ko turmi don ingantaccen ɗimbin abubuwan gina jiki. Nikawa ba lallai ba ne yayin laushin baƙon tauri yayin maganin zafi, jika sama da awanni 5, ko tsirowar ciki.

Kammalawa

Chia tsaba wani lafiyayyen tsire ne mai ɗauke da bitamin, abubuwan alaƙa (alli), omega-3 da omega-6 PUFAs. Kodayake abubuwan da ke amfani da shi suna daɗa ƙaruwa sosai a cikin wallafe-wallafen yaren Rasha, ana iya amfani da samfurin cikin nasara tare da flax, gyada, sesame, da sauransu.

Shuke-shuke zai zama ainihin taimako a cikin cin ganyayyaki a matsayin tushen kayan lambu da omega-3 PUFAs. Chia yana karfafa hanji, yana kara yawan kujeru, yana rage yawan ci, kuma yana cire yawan ruwa. Ana iya ba da shawarar shuka don matakin farko na asarar nauyi.

Amfani da tsaba a yau ba babba bane (har zuwa 20 g kowace rana). Wannan ya sa shuka ta zama mai abinci mai gina jiki maimakon kayan abinci masu gasa tare da kifin kifi da kayayyakin kiwo.

Kalli bidiyon: Menya Imbuto za Chia nUburyo Zitegurwa (Nuwamba 2024).