Yankunan abinci masu ƙoshin lafiya - chia tsaba

'Ya'yan Chia ƙananan ne, launin ruwan kasa, baƙi ko fari. Sun kasance kusan ƙananan kamar 'ya'yan poppy. Sun fito ne daga wata shukar a cikin dangin mint. 'Ya'yan Chia suna ba da mahimman abubuwan gina jiki da yawa a cikin ƙananan adadin kuzari da ƙaramin kunshin.

Kuna iya cin wannan ƙwaya mai ɗanɗano ta hanyoyi da yawa.

DALILIN DA SUKA YI KYAU A GARE KU

Chia tsaba suna da wadataccen fiber, lafiyayyen kitse, da kuma antioxidants waɗanda ke taimakawa hana lalacewar kwayar halitta.

Chia tsaba shine kyakkyawan tushen fiber. Tsaba suna faɗaɗa sosai kuma suna yin gel lokacin da suka sadu da ruwa. Wannan gel din yana karawa mai danshi yawa, wanda ke sanya hanjin ciki akai-akai kuma yana taimakawa hana maƙarƙashiya. Arin da aka ƙara kuma na iya taimaka muku jin cikakke kuma don haka ku ci ƙasa.

Cokali 1 kawai (mililita 15, mL) na 'ya'yan chia zai ba ku 19% na fiber ɗinku na yau da kullun.

Chia tsaba suma suna da wadataccen ƙwayoyin mai, omega-3 da omega-6. Abubuwan da ke da mahimmin kitse sune abubuwa masu kiba wanda jikin ku yake buƙatar aiki. Ba a yin su a cikin jiki, kuma dole ne ku samo su daga abinci.

Man da ke cikin tsabar chia ya ƙunshi manyan ƙwayoyin mai mai ƙima idan aka kwatanta da sauran mai, har da man flax (linseed) mai.

Masu bincike suna duba ko yawan shan mai da ake samu a cikin chia seed zai iya inganta hawan jini, lafiyar zuciya, suga, ko samar da wasu fa'idodi.

YADDA SUKA SHIRYA

Za a iya ƙara 'ya'yan Chia ko a yayyafa shi a kusan komai. Babu wani shiri da ake buƙata - ba kamar ƙwayar flax ba, ƙwayoyin chia ba sa buƙatar ƙasa don fa'ida mafi yawa. Don ƙara tsaba chia a abincinku:

• Themara su a cikin dunƙulen burodinku.
• Yayyafa su a kan salads.
• Themara su a cikin abubuwan sha, smoothies, yogurt, ko oatmeal.
• Themara su a cikin miya, salati, ko abincin taliya.
• Themara su a cikin pancakes ɗinku, kayan ƙwanƙolin Faransa, ko kuma haɗin gasa.

Hakanan zaku iya nika chia tsaba a cikin manna sannan a ƙara mannawa a dunkulenku ko wasu kayan hadin kafin a dafa ko a yi burodi.

INDA ZAMU SAMUN CHI'A

Ana iya siyan tsabar Chia a kowane shagon abinci na kiwon lafiya, ko kan layi. Hakanan manyan shagunan kayan abinci na iya ɗaukar 'ya'yan chia a cikin hanyar abinci ta asali ko ta abinci. Kawai sayi jaka na chia tsaba, milled ko duka.

Yanayin lafiya na abinci - mai hikima; Yanayin abinci mai ƙoshin lafiya - salvia; Koshin lafiya - Tsaba Chia; Rage nauyi - Chia tsaba; Lafiyayyen abinci - Chia tsaba; Na zaman lafiya - Chia tsaba

Kwalejin Kwalejin Gina Jiki da Yanar gizo. Menene iriyar chia? www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/what-are-chia-seeds. An sabunta Maris 23, 2018. Iso zuwa Yuli 1, 2020.

Vannice G, Rasmussen H. Matsayi na makarantar koyar da abinci da abinci mai gina jiki: sinadarin mai mai narkewa ga masu lafiya. J Acad Nutr Abinci. 2014; 114 (1): 136-153. PMID: 24342605 pubmed.ncbi.nlm.nih.gov/24342605/.

• Gina Jiki