Babban fa'idodi 7 na chia

Wadatacce

• 1. Kula da ciwon suga
• 2. Inganta lafiyar hanji
• 3. Taimaka wajan rage kiba
• 4. Rage haɗarin cutar zuciya da jijiyoyin jini
• 5. Hana tsufa da wuri
• 6. Daidaita cholesterol
• 7. Qarfafa kasusuwa
• Amfanin man chia
• Yadda ake cin chia
• Bayanin abinci na Chia iri

Chia iri ne da ake ɗauka a matsayin babban abinci tare da fa'idodi da dama na kiwon lafiya, waɗanda suka haɗa da haɓaka hanyar wucewa ta hanji, inganta ƙwanƙolin abinci har ma da rage ci, saboda yana da wadataccen fiber da bitamin.

'Ya'yan Chia suna da omega-3, antioxidants, calcium, sunadarai, zarurrr, bitamin da kuma ma'adanai, waɗanda suke sanya wannan zuriya ingantaccen abinci mai gina jiki, na ɗabi'a da na tattalin arziki.

Babban fa'idodin chia sun haɗa da:

1. Kula da ciwon suga

Saboda yawan abun ciki na fiber, chia yana iya hana saurin ƙaruwa cikin glucose ta jini ta hanyar sarrafa yawan sukari a cikin jini, wanda yake da kyau don sarrafa nau'in 1 da kuma ciwon sukari na 2. Bugu da ƙari, yana rage jerin glycemic na abinci , saboda zaren, sa yunwar ba ta bayyana kwatsam.

2. Inganta lafiyar hanji

Hakanan saboda abun ciki na fiber, seedsa chian chia suna ƙaruwa motsawar hanji, suna gujewa maƙarƙashiya, amma don samun wannan tasirin dole ne ku cinye tsaba da kyau, in ba haka ba tsaba na iya lalata aikin hanji, ƙara haɗarin colitis, misali.

3. Taimaka wajan rage kiba

'Ya'yan Chia suna iya ɗaukar ruwa mai yawa kuma, sabili da haka, ƙirƙirar gel wanda ke ɗaukar ɗan sarari a cikin ciki, yana rage sha'awar ci.

Kyakkyawan hanyar amfani shine yin om na dare, wanda ya ƙunshi barin abubuwan da ke gaba a cikin gilashin gilashi: yogurt na asali + cokali 1 na chia + cokali 1 na oat + cokali 1 na zuma. Dole ne a kiyaye wannan hadin a cikin firiji kowane dare kuma za a iya sha don karin kumallo.

4. Rage haɗarin cutar zuciya da jijiyoyin jini

Chia yana da adadi mai yawa na omega 3 wanda yake aiki a jiki ta hanyar rage kumburi, sarrafa matakan cholesterol, hana atherosclerosis da kare jiki daga cututtukan zuciya da na kwakwalwa, inganta ƙwaƙwalwa da halaye.

Omega 3 abinci ne mai matukar mahimmanci ga ayyukan kwakwalwa, kamar yadda kashi 60% na ƙwaƙwalwar ke ɗauke da mai, musamman Omega 3. Rashin cin abincin wannan kitsen yana da alaƙa da ƙarancin ƙwaƙwalwar ajiya a cikin tsofaffi kuma tare da babban matakan ji damuwa da damuwa.

5. Hana tsufa da wuri

Chia tsaba suna da antioxidants waɗanda ke yaƙi da ƙwayoyin cuta kyauta, suna hana tsufa. Antioxidants abubuwa ne da ke taimaka wa jiki jinkirtawa ko hana aikin ƙwayoyin cuta kyauta a cikin ƙwayoyin cuta, hana ɓarna na dindindin wanda zai iya haifar da ci gaban cututtuka irin su kansar, cututtukan ido, matsalolin zuciya, ciwon sukari har ma da Alzheimer's. Ko Parkinson's .

6. Daidaita cholesterol

Chia yana da adadi mai yawa na fiber mara narkewa, ma'ana, baya narkewa a cikin ruwa, sabili da haka, idan aka cinye shi zai iya taimakawa kawar da kitse wanda yake cikin abincin, ana cire shi ta hanyar sihiri.

7. Qarfafa kasusuwa

Wannan ma kyakkyawan tushen alli ne, wanda ke taimakawa karfafa kasusuwa, wanda ake nuna shi musamman game da cutar osteopenia, osteoporosis, ko kuma bayan karaya, ko kuma tsawan gado.

Amfanin man chia

Ana iya samun man Chia a cikin capsules ko a cikin wani ruwa na halitta, kuma yana da fa'idodi na lafiya saboda yana da wadataccen omega-3, mai kyau ga jiki wanda ke aiwatar da ayyuka kamar ƙarfafa garkuwar jiki, inganta ƙwaƙwalwar ajiya da ƙwaƙwalwa. maida hankali, rage kumburi a jiki da hana cututtukan zuciya, kamar ciwon zuciya.

Don samun waɗannan fa'idodin, yakamata ku ɗauki allunan 1 zuwa 2 na man chia a rana, ko kuma cokali 1 na mai na ruwa, wanda kuma ana iya sa shi cikin girke-girke masu ƙoshin lafiya na burodi, kayan miya, da waina da dahuwa. Duba ƙarin game da man Chia a cikin kwantena.

Yadda ake cin chia

Chia karamin iri ne wanda yake da tsari sosai kuma yana da saukin amfani. Wasu misalai sune:

• Add chia tsaba zuwa kek, pancake ko bishiyar girke-girke;
• Theara tsaba a cikin abinci don shirye-ci kamar su yogurt, miya ko salad;
• Yi dare, ƙara cokali 1 na garin chia a cikin miliyon 250 na ruwa kuma cinye minti 20 kafin babban abinci ko karin kumallo.

Ana iya samun Chia a cikin nau'i na hatsi, gari ko mai kuma ana iya saka shi zuwa yogurt, hatsi, ruwan 'ya'yan itace, kek, salads da kayan ƙamshi. Don samun duk fa'idodin chia kawai cinye sama da cokali biyu a rana.

Bayanin abinci na Chia iri

Abincin abinci na 100 g na chia tsaba: