'Yan asalin ƙasar Mexico da Guatemala, 'ya'yan chia sune abinci mai mahimmanci ga tsoffin Aztecs da Mayans. A yau, ana la'akari da su a matsayin babban abinci don fa'idodin kiwon lafiyar su. Amma ta yaya za ku iya samun waɗannan fa'idodin kiwon lafiya? Yayin da mafi kyawun faren ku shine haxa ƙwayar chia a cikin ruwa (ya kamata a yi cokali ɗaya a kowace gilashi), waɗannan ƙananan tsaba suna da gaske. Anan ga duk abin da kuke buƙatar sani game da tsaba na chia, gami da yadda ake jin daɗin su a rayuwar ku ta yau da kullun.
MAI GABATARWA : 20 Lafiyayyan Abincin Tsakar dare don Abincin Latti
OatmealStories/Hotunan GettyBayanin Gina Jiki na Chia Seeds
A kowace hidimar oza ɗaya, tsaba chia suna da:Calories: 138
Fiber: 11 grams
Protein: 4 grams
Fat: 9 grams (5 daga cikinsu shine omega-3s)
Calcium: 18% na RDI
4 Fa'idodin Ciwon Chia Lafiya
1. Suna Cike da Sinadirai (Amma Ba Calories)
Ana ɗaukar tsaba Chia a matsayin babban abinci don kyakkyawan dalili. Da farko, bari muyi magana game da fiber. Ta ginshiƙi daga a Nazarin 2005 daga Jami'ar Minnesota , Fiber yana haifar da ƙarin koshi, ƙarancin ƙwayar insulin da ƙarin ƙarancin sarkar mai. Ainihin, duk waɗannan abubuwa suna nufin ƙarancin nauyin jiki. Fiber kuma an nuna yana raguwa hadarin ciwon nono ta hanyar rage yawan isrogen a cikin jini da inganta lafiyar tsufa . Kyawawan abubuwa masu mahimmanci. Dangane da sinadarin calcium, mai rijista Samantha Cassetty ta gaya mana tsaban chia babban tushen calcium ga waɗanda ba sa ci ko shan kiwo, tun da cokali biyu na samar da kusan kashi 14 cikin ɗari na burin mace na yau da kullun. Duk wannan don kawai adadin kuzari 138 a kowace hidimar oza ɗaya.
'ya'yan itace da mafi yawan furotin
2. Su ne Tushen Makamashi marar Caffeine
Rashin ruwa na iya gajiyar da ku. Ƙara teaspoon na tsaba na chia a cikin kwalban ruwan ku, jira minti biyar don tsaba su jiƙa ruwan, sannan ku tsoma shi duka. Kwayoyin za su ba ku ƙarfi mai ƙarfi saboda suna da daidaitaccen rabo na furotin, mai da fiber, wanda ke nufin ba za su haifar da kololuwa da kwari a cikin sukarin jini ba.
3. Suna da yawa a cikin Antioxidants
A cewar wani bincike a cikin Littafin Littattafai na Ƙwararrun Ƙwararrun Ƙwararru , damuwa na iya samun hanyar haɗi zuwa ƙananan matakan antioxidant, tun da antioxidants suna rage kumburi da damuwa na oxidative, duka biyu suna lalata aikin kwakwalwa. (Matan maza da mata suna da haɗari musamman ga damuwa na oxidative saboda ƙananan estrogen.) Baya ga rage damuwa, antioxidants kuma suna amfana da fata, suna tallafawa aikin tsarin rigakafi kuma yana iya hana wasu yanayin kiwon lafiya.
4. Zasu Iya Rage Hatsarin Ciwon Zuciya
Ganin cewa 'ya'yan chia suna da yawan fiber, furotin da omega-3s, suna iya rage haɗarin cututtukan zuciya. Kodayake ana buƙatar ƙarin nazarin ɗan adam, nazarin berayen ya nuna cewa ƙwayar chia na iya rage wasu abubuwan haɗari ga cututtukan zuciya.
5 Girke-girke na iri na Chia don gwadawa
Kowane mutum yana sanya tsaba na chia a cikin ruwa saboda yana da sauƙi mai sauƙi, amma idan kuna neman wani abu mai mahimmanci - kuma mai dadi - gwada ɗaya daga cikin waɗannan girke-girke masu dadi.
1. Matcha Chia Pudding iri
Mafi kyawun abin ciye-ciyea zahiri kukis ɗin cakulan cakulan kawaiwadanda za su gamsar da ku tsakanin abinci kuma suna da alamar zaki kawai. Wannan m matcha chia pudding iri yana yin haka. Ki yi da safe kafin ki fita sannan ki saka a fridge har sai munchies sun shiga.Samu girke-girke
MARIA SIRIANO/KITCHEN PROBIOTIC2. Ciki tare da Gurasa Gurasa Cheese da Chia Jam
Mafi mahimmanci duka, duka biyun chia jam da cukuwar gida za a iya yi kafin lokaci. Za su ajiye a cikin firiji har zuwa kwanaki biyar, don haka za ku iya shirya karin kumallo cikin mintuna kaɗan.Samu girke-girke
LOS_ANGELA / GETTY IMAGES3. 3- Sinadari Chia Pudding
Ana jin kadan… ana samun tallafi? Tricia Williams, masaniyar abinci mai gina jiki kuma wacce ta kafa Food Matters NYC, tana da mafita mai wayo: bulala wannan nau'in chia pudding mai saukin sinadari uku a daren da ya gabata. Yana da gram 7 na fiber a kowace hidima (a girke-girke yana yin hudu), don haka yana iya taimaka muku jin daɗin yau da kullun ta lokacin cin abinci.Samu girke-girke
mai almond4. Almond Butter Chia Pudding
Cibiyoyin Chia suna ba da kowane nau'in abinci lafiyayyen fiber na fiber, omega-3 fatty acids da furotin, wanda ke nufin su ne ingantaccen ƙari ga girke-girke na karin kumallo. Wannan musamman yana sanya tsaba na chia gaba da tsakiya, hada su tare da man almond, madarar almond (ko duk wani madarar da ba a so ba) da kuma maple syrup don ƙarin zaki. Sakamakon shine pudding mai tsami wanda ya cancanci abincin ku na yau da kullun. Pro tip: Narke man almond kafin ƙara shi zuwa gaurayawa; wannan yana taimakawa wajen rarraba shi daidai.fina-finan tarihi na Hollywood
ERIN MCDOWELL5. Green Smoothie tare da Avocado da Apple
Haɗin da muka fi so ya haɗa apple, avocado, alayyafo da ayaba tare da ɗan ruwan kwakwa da zuma. Sakamakon shine abin sha mara kyau wanda ya dace da karin kumallo ko abincin rana mai kyau. Idan kun gama, gwada wannan sauƙi mai sauƙi don tsaftace blender.Samu girke-girke
Hotunan Arx0nt/getty8 Wasu Manyan Tushen Fiber
1. hatsi (4 grams kowace hidima)Ɗaya daga cikin mafi sauƙi hanyoyin don tabbatar da cewa kuna cin isasshen fiber shine farawa da wuri. Kuma babu wata hanya mafi kyau (ko mafi dadi) don yin hakan fiye da cin hatsi don karin kumallo. Oats suna da yawan fiber kuma suna ba da sukarin jini da tallafin narkewa. Hakanan zaka iya shirya su a cikin, kamar, hanyoyi daban-daban na miliyan. (Ok, muna wuce gona da iri, amma zaɓuɓɓukan toppings kusan ba su da iyaka.)
2. Lentils (gram 15.6 a kowace hidima)
Waɗannan ƴan legumes ɗin kayan abinci ne masu ƙarfi. Bugu da ƙari, kasancewa mai kyau, tushen furotin mai ƙarancin mai da bitamin B, suna ɗaukar nauyin fiber 15.6 mai ban sha'awa a kowace hidima. Bugu da ƙari, suna da yawa, tun da sun fi yawan shayar da dandano da aka haɗa su da su.
3. Black Beans (gram 15 kowace hidima)
Lura da wani Trend? A fili, ya kamata mu duka muna cin karin legumes. Kamar lentil, baƙar fata yana da yawan furotin da fiber kuma yana da ƙarancin mai. Hakanan suna cike da bitamin da ma'adanai kamar folate da baƙin ƙarfe. Oh, kuma suna da araha sosai kuma suna dawwama a kan shiryayye, kamar, har abada. Taco Talata bai taɓa jin lafiya haka ba.
4. Boiled Artichokes (gram 10.3 kowace hidima)
A cikin kwarewarmu, artichokes (wanda shine ainihin nau'in nau'in sarƙoƙi) abinci ne mai daidaitacce. Amma idan kun kasance a kan jirgin, yi tsammanin samun lada ta hanyar fiber da tons na antioxidants, wanda, bisa ga bayanin. nazarin Yaren mutanen Poland , na iya rage alamun tsufa.
5. Koren Peas (gram 8.8 a kowace hidima)
Don haka akwai dalilin da ya sa iyayenmu koyaushe suke tilasta mana wake tun muna yara. Ko da yake waɗannan ƙananan mutane suna ɗauke da ɗan sukari kaɗan, suna kuma da yawa a cikin fiber da phytonutrients, waɗanda ke da tasirin antioxidant da anti-inflammatory. Na gode, inna.
6. Raspberries (8 grams kowace hidima)
Fiber ne kawai farkon. Inda raspberries gaske shine? An cika su da nau'ikan nau'ikan phytonutrients masu amfani da antioxidant masu kyau don ku. Akwai kuma a girma kungiyar bincike game da yadda waɗannan ƙananan berries za su iya taimakawa wajen sarrafa kiba da nau'in ciwon sukari na 2. Ko kuna dafa abinci tare da su ko ku ajiye ɗan ƙaramin kwano a cikin firijin ku don ciye-ciye, ma'anar ita ce wataƙila mu duka muna cin ƙarin raspberries.
7. Cikakken Alkama Spaghetti (6.3 grams kowace hidima)
Don haka ya kamata mu ƙara cin spaghetti? Muna ciki. Muddin yana da alkama ko hatsi gabaɗaya, spaghetti na iya, a zahiri, zama wani ɓangare na abinci mai lafiya da daidaitacce. A saman kasancewa tushen fiber mai kyau, irin wannan spaghetti shine babban tushen bitamin B da baƙin ƙarfe. Ya ishe mu.
8. Pears (5.5 grams kowace hidima)
alamar zodiac libra dacewa
Shin za mu iya ɗaukar daƙiƙa guda kawai mu faɗi abinci nawa ne na gaske masu daɗi suke da fiber? (Na gode don ba mu sha'awa.) Pears suna cike da fiber da bitamin C amma ba su da mai da cholesterol. Har ila yau, kamar yadda ya fito, na iya taimakawa wajen kawar da kullun - don haka akwai wannan.
MAI GABATARWA : 8 Mafi kyawun Tushen Calcium Waɗanda Ba Kiwo ba
