Chia ( Salvia herpanica L ) ke mofuta oa semela e leng setho sa lelapa la koena 'me o hlile o hōlileng linaheng tse kang Colombia le Guatemala. Peō e tsoang semeleng sena e tloaelehile ho sebelisoa mefuteng e mengata ea lijo-ho akarelletsa le bohobe, lijo-thollo le lijana tse ling-hammoho le ho jeoa feela.
Peo ea Chia e fetohile lijo tse ratoang lilemong tsa morao tjena ka lebaka la mabaka a sa tšoaneng.
Le hoja peo ea chia e tsejoa haholo ka ho tlatsetsa mpho e tloaelehileng, phoofolo ea Chia, e boetse e na le limatlafatsi tse ngata-ho kopanyelletsa le fiber e nang le mocheso, mafura a phetseng hantle, li-antioxidants, liminerale le li-vithamine tsa B. Melemo ea bophelo bo botle ba peo ea chia e jang le eona e 'nile ea shebahala maemong a itseng a bongaka, a kang lefu la metabolism le lefu la tsoekere. Na ho kenyeletsa peo ea chia ho lijo tsa hau e boetse e thusa ho boloka likhahla tsa k'holeseterole le triglyceride li phela hantle?
Peo ea Sehe le Lipids tsa Hao
Ho na le lithuto tse fokolang tse seng kae feela moo ho shebileng hore na peo ea peo ea chia e ama likarolo tsa k'holeseterole le triglyceride joang. Hangata lithuto tsena li ne li shebile batho ba nang le lefu la tsoekere, lefu la metabolic, kapa ba ne ba khetholloa e le ho feta boima ba 'mele bo nang le boima ba' mele (BMI) ba 25 le ho feta. Lithuto tsena li ile tsa nka libeke tse 10 ho isa ho tse 14 kae kapa kae ho batho ba neng ba boetse ba ja lijo tse nepahetseng-ho phaella ho chesa kae kapa kae pakeng tsa 25 le 50 dikgerama tsa peo ea chia kapa e feletseng ea letsatsi.
Liphuputso tse ngata li senoletse hore ho kenyeletsa dipeo tsa chia ha lia ka tsa ntlafatsa haholo LDL , HDL , k'holeseterole eohle, le maemong a triglyceride . Ka lehlakoreng le leng, liphuputso tse 'maloa li bontšitse hore peo ea chia e khonne ho theola mahlakoreng a triglyceride haholo. Leha ho le joalo, e 'ngoe ea lithuto tsena e boetse e sebelisitse peo ea chia ka motsoako oa lijo tse nang le soya le oatmeal-tse peli tse bontšitsoeng ho thusa ho ntlafatsa maemo a lipilisi.
Na U Lokela ho Kenyeletsa Peo ea Chia Lijong Tsa Hao?
Ka lebaka la boleng ba bona ba phepo e nepahetseng le melemo ea bophelo bo botle, peo ea chia e 'nile ea etsa ponahalo e eketsehileng litabeng tsa lichelete le tsa bophelo bo botle. Empa haeba u sheba peo ea chia ho thusa ho fokotsa litekanyetso tsa lipid, qeto e ntse e le hore na e ka ba molemo ho boloka likhahla tsa k'holeseterole le triglyceride.
Le hoja lithuto tse eketsehileng li hlokahala sebakeng sena, peo ea chia e phahame ka fiber e nang le mafura le omega-3 fatty acid , alpha linolenic acid-tse peli tse nang le pelo e phetseng hantle e ka thusang ho boloka lipalo tsa hau tsa lipid. Ka lebaka la sena, dipeo tsa chia li ka kenyelletsoa lijong ho fokotsa k'holeseterole le triglycerides. Peo ea Chia e ka kenngoa lijong tse fapa-fapaneng, ho akarelletsa:
- Ho kopanya peo ea chia ho li-pancake tse tletseng lijo kapa li-muffin.
- Ho tsubella ka lipeo tse seng kae tsa chia ho ea lijo-thollo tsa hoseng, motsoako oa yogurt kapa oatmeal.
- Tossing peo ea chia ho smoothie eo ue ratang haholo bakeng sa lijo tsa hoseng.
- Ho ba fetisetsa ho sopho ea hau kapa salate e le sejo se monate.
- Ho kopanya peo ea chia ka granola ea hau kapa e 'ngoe e nang le bohobe bo monate
Joalokaha u ka bona, ho na le litsela tse ngata tsa ho kenyelletsa peo e nang le phepo ea chia ka lijo tsa hau tse fokolang lipilisi . Leha ho le joalo, hammoho le mafura a phetseng hantle ao ba nang le 'ona, peo ea chia e boetse e na le lik'hilojule tse nyenyane haholo-haholo haeba u sebelisa boholo ba tsona.
Kahoo, joaloka mofuta ofe kapa ofe oa lijo, li ja ka mokhoa o lekanyelitsoeng.
Lisebelisoa:
Chicco AG, D'Alessandro ME, Hein GJ et al. Peō ea Chia ea lijo (Salvia hispanica L) e ruileng ka Alpha Linolenic Acid e Ntlafatsa Boikarabelo le Bo-Normalizes Hypertriacylglycerolaemia le Khanyetso ea Insulin ho Dyslipaemic Rats. Moqapi oa lihlahisoa ka 2009; 101: 41-50.
Ferreira C, Fomes L, DaSlilva S et al. Phello ea Peō ea Chia (Salvia hispanica L) Ho Sebelisoa ha Lintho Tsa Likotsi Tsa Batho ho Batho: Tlhahlobo e Hlophisitsoeng. Hospiteng ea Nutriti ea 2015; 32: 1909-1918.
Nieman DC, Cayea EJ, Austin MD et al. Peō ea Chia ha e Khothalletse ho Lahleheloa ke 'Mele kapa Matšoao a Koahelang Mathata a Kotsi ho Batho ba baholo ba ho feta. Nutritional 2009: 414-418.
Tavares Toscano L, Tavares Toscano L, Tavares R et al. Chia Induces Ho Lahleheloa ke Boima ba 'mele le ho Ntlafatsa Bophelo ba Lipid Feela ka ho Fetola Melao ea Bohlokoa Pele. Hospiteng ea Nutriti ka 2015; 31: 1176-1182.
Vuksan V, Whitam D, Sievenpiper JL, et al. Tlhaloso ea Phekolo e Tloaelehileng Le Novel ea Grain S alba (Salvia hispanica L) E ntlafatsa Mathata a Maholo le a hlahisang Likotsi Tsa Lefu ka Mofuta oa 2 oa Lefu la tsoekere. Tlhokomelo ea lefu la tsoekere 2007; 30: 2804-2811.