Mokhoa oa ho Sebelisa Peo ea Chia Lijong Tsa Hao
Le hoja semela sa chia se tumme ka ho fetisisa ha se sebelisoa e le Pōli ea Chia, batho ba qala ho fumana melemo ea bophelo bo botle ba peo ea eona. Ha e le hantle, batho ba bang ba bolela hore ho eketsa lipeo tsa chia ho lijo tsa bona ho fokolitse matšoao a bona a sa foleng . Bona hore na phuputso e re'ng ka melemo ea bophelo bo botle ba peo ea chia.
Lipeo Tsa Chia ke Eng?
Peo ea Chia e na le peo e nyenyane e ntšo le e tšoeu e ka bang boholo ba peo ea poppy.
Ke tsona peo ea semela, Salvia hispanica L. Nako e telele e lengoang ho sebelisoa Mexico le Guatemala, peo ea chia e sa tsoa tsebahala linaheng tse ling ka lebaka la hore ke mohloli o motle oa omega-3 fatty acids, antioxidants le fiber . Limela tsa Chia hape ke mohloli o motle oa calcium, magnesium, phosphorus le potassium. Bahlahisi ba lijo ba qalile ho eketsa peo ea chia ho lijo-thollo, thepa e halikiloeng, lero la litholoana le yogurt.
Chia Health Benefits
Ka lebaka la boemo ba bona bo phahameng ba mafura a mafura a omega-3, lipeo tsa chia li nahanoa hore li ka thusa ho kokobetsa ho ruruha le ho khothalletsa bophelo bo botle ba pelo. Kaha boemo ba bona bo phahameng ba antioxidants, lipeo tsa chia li ka thusa ho fokotsa kotsi ea kankere. Matšoao a bona a phahameng a fana ka maikutlo a hore ba ka ba le bophelo bo botle ba 'mele' me ba fokotsa tšusumetso e mpe ea tsoekere maemong a tsoekere a mali.
Ke habohlokoa ho hlokomela hore ho na le lipatlisiso tse fokolang tse amanang ka ho toba le peo ea chia ho melemo ena e boletsoeng.
Liphuputso tse ling tsa pele li bontšitse liphello tse tsoakiloeng ka dipeo tsa chia tse khothalletsang tahlehelo ea boima ba 'mele. Liphuputso tse ling tsa pele li bontšitse hore ho ja peo ea chia ho ka fella ka ho fokotseha ha triglycerides le masapo a tsoekere a mali a postpandial , ao ka bobeli a neng a tla tšehetsa khopolo ea hore peo ea chia e ntle bakeng sa bophelo bo botle ba pelo.
Lipatlisiso ka Chia le Constipation
Le hoja ho na le li-anecdotes tsa bakuli ba IBS ba reng dipeo tsa chia li bile le phello e ntle mekhoeng ea bona, ha ho e-s'o hlahe liphuputso tsa lipatlisiso ho khutlisetsa sena morao. Li-flaxseed , tse nang le litšobotsi tse tšoanang tsa omega-3, li na le liphuputso tse fokolang tsa lipatlisiso bakeng sa ho fokotsa ho patoa.
Ke hobane'ng ha peo ea chia e ka 'na ea thusa ho patoa? Ha peo ea chia e noa metsi, e nka tsela e tšoanang le ea gel. Sena se ka thusa ka sebopeho se nepahetseng sa li-stool, ka mantsoe a mang, ho boloka li-stool moister le habonolo ho feta. Ho phaella moo, boholo ba fiber ka peo ea chia ke fiber e tsitsitseng . Fiber e tsitsitseng e nkoa e le mofuta oa fiber bakeng sa batho ba nang le IBS.
Lipatlisiso tse fokolang ho fihlela joale ha li bontšitse litla-morao tse mpe tsa ho ja chia. Kahoo, ntle le hore u be le mefuta e meng ea lipeo, e ka 'na ea e-ba ea bohlokoa ho leka.
Joang ho ja Chia Peo
Mona ke litlhahiso tsa ho kenyelletsa peo ea chia ho lijo tsa hau tsa letsatsi le letsatsi:
- Qala butle-butle ho lumella nako ea hau ea tsamaiso hore e fetohe.
- Ho ea ka Dietary Guidelines ea US, fokotsa ho noa ha hao ho tablespoons tse tharo ka letsatsi.
- Etsa bonnete ba hore o noa metsi a mangata.
- Ho fapana le li-foxse, lipeo tsa chia ha li hloke ho rua molemo lihlahisoa tsa tsona tsa phepo.
- U ka 'na ua batla ho fokotsa peō pele u ja ho eketsa litšoaneleho tsa bona tsa gel.
- U ka eketsa peo ea chia ho smoothies, ua e ja e le pudding, u fafatsa lijo kapa lijo tsa salate, kapa ua li kenyelletsa lihlahong tse halikiloeng.
> Mehloli:
> Ali, N. et.al. "Bokamoso bo Tšepisitsoeng ba Chia, Salvia > hispanica > L." Journal of Biomedicine le Biotechnology 2012 2012: 171956.
> "Basic Report: 12006, Peō, dipeo tsa chia, tse omisitsoeng" Tlhahlobo ea Temo ea Temo, Lefapha la Temo la United States: Setsi sa Sechaba sa Nutrient Database bakeng sa Reference Standard
> Rao SSC, Yu S, Lekala A. Ts'ebeliso ea ts'ebetso: lijo > fiber > le lijo tse fokolang tsa FODMAP tsamaisong ea ho pata le lefu le bohloko la 'mele. Pharmacology le Therapeutics . 2015; 41 (12): 1256-1270. doi: 10.1111 / apt.13167.