Shin Tsabar Chia na Iya Taimakawa Rage Ciki?

Mafi Kyawun Sunaye Ga Yara

Bene:

Ranar Haifuwa:

Aika Da

Aiko Min Da Imel Nuna A Shafin

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Oƙarin yanke waɗannan ƙarin fam amma ba su iya ba? Da kyau, muna da sabon sabo amma an kasance-can-shekaru don siyarwa tare da ku wanda zai iya amfani da ku wajen yanke waɗancan fam ɗin da kuma taimaka wa asarar nauyi. Ba wani bane face tsoffin tsaba na Aztec, Chia.

Chia tsaba duk maganganu ne a garin lafiya yanzu. Ana ɗorawa tare da antioxidants da nau'ikan abubuwan gina jiki, 'ya'yan chia suna da iko na musamman don sha ruwa da ɗaukar daidaito na gelatinous. Suna ba da adadi mai kyau na fiber, furotin, mai ƙoshin lafiya da ƙananan ƙwayoyin cuta.

Har ila yau ana kiran 'ya'yan Chia a matsayin babban abinci a cikin' yan shekarun nan kuma ba za a yi biris da shi ba. Wannan memba na dangin mint din an ce shi babban abincin Aztec ne da na Mayan, amma daga baya aka dakatar da shi saboda amfani da al'adunsu na addini - mahaukaci daidai?!

Koyaya, daga cikin labaran da yawa waɗanda hatsin yaudara ta mallaka, a yau zamu kalli rawar da yake takawa wajen rage ƙiba mai ciki.

Chia Tsaba Don Rashin nauyi

Chia tsaba ƙananan seedsa blackan baƙar fata ne, waɗanda ake samun su ko'ina cikin Tsakiya da Kudancin Amurka. Yanzu ana samunsu a cikin duk shagunan abinci na kiwon lafiya. Masana abinci sun kasance suna yada mahimmancin hada dukkan nau'ikan goro da iri a cikin abincinmu.

Fiber da antioxidants da ke cikin su suna da amfani a gare mu. Amfanin lafiyar 'ya'yan chia ba shi da iyaka. Wadannan tsaba suna cike da iko da abubuwa daban-daban wadanda suke mahimmanci don dacewar aikin jikinmu.

Dr Sneha Krishnan ta nuna, ' 'ya'yan chia sune tushen shuka mafi ƙarancin mai mai Omega-3. ya ƙunshi dukkan muhimman amino acid 9 (ba jiki ne ya yi su ba) , 'wanda hakan ya sanya suka zama tushen asalin mai kitse ga masu cin ganyayyaki. Abincin mai yalwar fiber yana taimakawa rage ƙonewa kuma yana kiyaye tsarin narkewar lafiya. 'Ya'yan suna da wadataccen ma'adinai kamar alli, phosphorus da magnesium kuma suna taimakawa rage ƙarfin insulin.

Ta yaya Tsaba Chia Taimaka Maka Rage Ciki

• 'Ya'yan suna sarrafa sha'awar ku : Chia tsaba an cika su da zare, wanda ke sa ku cika yadda ya daɗe kuma yana taimakawa hana cin abinci fiye da kima. Tunda 'ya'yan chia sun kumbura kuma suna shan ruwan da suke jiƙawa, suna sa kumburin ciki ya ji daɗi da wadatarwa bayan amfani.
• Ana daukar lokaci mai tsawo kafin a narke : Bayan amfani, ƙwayoyin chia suna ɗaukar lokaci mai tsayi kafin su narke kuma sun tsaya na dogon lokaci a cikin cikin bayan amfani .
• Shin yana cikin fiber : An danganta abincin da ke da babban abun ciki na fiber asarar nauyi . Chia tsaba galibi ana ɗaukarsa a matsayin babban abinci ne saboda wadataccen kayan abinci mai gina jiki. Waɗannan seedsan tsaba suna ɗauke da fiber mai narkewa, wanda ke rage ƙimarku kuma yana hana kumburin ciki. Yi amfani da dunƙulen waɗannan tsaba kowace rana ko kawai ƙara shi a cikin kwanon salatinku.
• Ya kasance mai yawan furotin : Chia tsaba suna da wadataccen furotin wanda zai iya taimakawa rage yawan ci da cin abinci. Hakanan, tsaba suna taimakawa wajen gina ƙwayar tsoka, wanda ke taimaka muku rage ƙimar jikinku ta hanyoyi da yawa. Amfanin sunadarai shine mafi mahimmancin hasara na sada zumunci kuma zai iya hana sha’awa , hakan yana hana kowane nauyi mai nauyi daga niyya ga cikinka.

Yadda Ake Amfani Da Tsaba Chia Don Rage Fatarar Ciki

Baya ga kasancewa cikin koshin lafiya, chia tsaba suna da sauƙin sauƙi don haɗawa cikin abincinku. Flavorananan ɗanɗano na tsaba ya sauƙaƙa shi don ƙara wa komai daga alawa zuwa laushi. Don samun mafi yawan iri, yayyafa chia tsaba a saman hatsi, yoghurt , kayan lambu ko na shinkafa.

Kamar yadda masana ilimin abinci mai gina jiki suke, ana ba da shawarar yin amfani da gram 20 (kamar cokali 1.5) na 'ya'yan chia sau biyu a rana.

Mafi kyawun lokacin don cin chia tsaba don asarar nauyi

Bisa lafazin karatu , mafi kyawun lokacin cinye chia iri don asarar nauyi shine kafin farkon abincinku na farko da na ƙarshe na ranar. Wato, kafin karin kumallo da kuma kafin cin abincin dare. Don wannan, tsaran chia abin sha shine mafi dacewa.

Chia Tsaba Kayan girke-girke Don Kiba na Ciki

1. Chia-lemon sha

yadda ake cire duhu a fuska da sauri

Sinadaran

• Chia tsaba, cokali 2
• Lemon tsami, cokali 2
• Honey, cokali 1

Kwatance

• Ki gauraya su ukun sosai ki cinye su kowace safiya, bayan karin kumallo, na tsawon wata ɗaya.

Yadda yake aiki

Wannan maganin gida don rage kitsen ciki na iya yin abubuwan al'ajabi a cikin wata ɗaya lokacin amfani da su yau da kullun. Tare da wannan magani, dole ne ku kuma gudanar da motsa jiki na ciki ku ci lafiya kowace rana. Haɗuwa da 'ya'yan chia, lemon tsami da zuma na taimaka wajan saurin kitse a cikin jikinku - cikin ƙoshin lafiya.

2. Chia seed & yoghurt hadin

Sinadaran

• Chia tsaba - cokali 2
• Yoghurt mara kiba - cokali 2

Kwatance

• Sanya adadin chia da aka hada da yoghurt a cikin kwano.
• Dama sosai don samar da cakuda.
• Amfani da wannan hadin, kowace safiya, bayan karin kumallo, na tsawon watanni 2.

Yadda yake aiki

Wannan maganin kicin don rage kitsen ciki a cikin 'yan watanni kaɗan ya san aiki da kyau sosai lokacin amfani da shi akai-akai. 'Ya'yan Chia suna da wadataccen ƙwayoyin omega-3 da kuma antioxidants waɗanda suke inganta ƙimar kumburi na jikin ku kuma suna taimaka muku ƙona kitse mai ciki da sauri. Yoghurt mara kiba ba ya dauke da sunadarai wadanda zasu iya matse jijiyoyin ciki, don haka ya zama yayi taushi kuma ya zama mai tauri.

3. Chia iri iri

Sinadaran

• 1/3 kofin chia tsaba
• Kofuna 2 na ruwa

Kwatance

• Jika chia tsaba a cikin ruwa ku bar dare.
• Yi amfani da abin sha da safe, a cikin komai a ciki ko bayan karin kumallo.

Yadda yake aiki

jadawalin abinci na mako guda

Wannan santsi shine magani na halitta don raunin nauyi saboda abun cikin fiber a ciki zai kiyaye ku.

4. Chia tsaba & hadin man gyada

Sinadaran

• Cokali 2 na man gyada
• Kopin yoghurt
• Gilashin ruwa
• Chia tsaba gel - anyi shi daga barin chia tsaba a cikin kofi na ruwa na mintina 5

Kwatance

• Haɗa gel ɗin tare da man gyada, yoghurt da ruwa a cikin abin haɗawa.
• Amfani da wannan mai santsi kullum.

A Bayanin Karshe…

Biyan wadannan girke-girke da aka ambata a sama kadai bazai taimaka sosai wajen taimaka muku samun ciwan ciki ba, tunda wasu canje-canje na rayuwa suma dole ayi su. Cin abinci mai kyau, guje wa mai, suga, jan nama, da sauransu, motsa jiki na akalla minti 40 a kowace rana, ba zama na tsawon lokaci ba, yin motsa jiki na ciki wasu abubuwa ne da ake buƙatar haɗawa a cikin lamuran yau da kullun, don waɗannan magunguna suyi aiki da taimako rage kitse a ciki .

Hakanan, zuwa likita da kuma duba kanka don dalilan da ke haifar da tarin kitse mai ciki yana da mahimmanci.

Dr Sneha ta ce, ' Ana ba da shawarar a cinye aa chian chia bayan an jiƙa su na aƙalla mintina 5 kafin cin abincin don guje wa haɗarin haɗari. Wani rahoton rahoton da aka gabatar a Kwalejin Kwalejin Gastroenterology ta Amurka na shekara-shekara na Kimiyyar Kimiyya a 2014 ya yi kanun labarai da ke bayanin mai haƙuri wanda ya ci busasshiyar tsabar chia sannan gilashin ruwa ya biyo baya. 'Ya'yan sun faɗaɗa a cikin esophagus kuma sun haifar da toshewa .

Lura: Duk da yake 'ya'yan chia suna da ƙoshin gina jiki, kuyi alfahari da jerin fa'idodin kiwon lafiya kuma zai iya zama lafiyayyen abincin abinci - ku tuna cewa matsakaici shine maɓalli.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin