ʻO nā ʻano meaʻai olakino - nā hua chia

ʻO nā hua Chia he ʻano liʻiliʻi, ʻeleʻele, ʻeleʻele a keʻokeʻo paha. ʻAneʻane liʻiliʻi lākou e like me nā hua poppy. No ka mea kanu lākou i ka ʻohana mint. Hāʻawi nā hua Chia i kekahi mau mea momona nui i loko o kekahi mau caloriu a me kahi pūʻali liʻiliʻi.

Hiki iā ʻoe ke ʻai i kēia ʻano hua nutty-flavored i nā ʻano like ʻole.

No ke aha e maikaʻi ai lākou

Nui nā hua Chia i ka puluniu, nā momona momona, a me nā antioxidant e kōkua i ka pale ʻana i ka hōʻino ʻana o ka cell.

ʻO nā hua Chia kahi kumu maikaʻi o ka fiber insoluble. Hoʻonui pālahalaha nā ʻanoʻano a hana i kahi gel i ka wā e pili ai ka wai. Hoʻohui kēia gel i ka nui o kāu pahu, ka mea e mālama mau ai i ka ʻōpū a kōkua i ka pale ʻana i ka paʻa. Hiki paha i ka mea i hoʻohui ʻia ke kōkua iā ʻoe e hōʻona a no laila ʻai liʻiliʻi.

ʻO ka punetune hoʻokahi wale nō (15 milliliters, mL) o nā hua chia e hāʻawi iā ʻoe i 19% o kāu fiber i koi ʻia i kēlā me kēia lā.

Nui ka waiwai o nā hua Chia i nā waikawa momona pono, omega-3 a me omega-6. ʻO nā mea momona momona momona nā mea momona e pono ai i kou kino e hana. ʻAʻole lākou i hana ʻia i loko o ke kino, a pono ʻoe e lawe iā lākou mai nā meaʻai.

Loaʻa ka aila i nā hua chia i nā nui o nā waikawa momona pono i hoʻohālikelike ʻia me nā aila ʻē aʻe, a ʻo ka aila flax (linseed) aila.

Ke nānā nei nā kānaka noiʻi inā e ʻai ana i nā waikawa momona i loaʻa i nā ʻanoʻano chia hiki ke hoʻomaikaʻi i ke kahe o ke koko, ke olakino puʻuwai, ke kō kō, a i ʻole ke hāʻawi i nā keu pono ʻē aʻe.

KE ANA O LAKOU I KAUKAU AI

Hiki ke hoʻohui a kāpīpī paha i nā hua Chia ma kahi o nā mea āpau. ʻAʻole pono kahi hoʻomākaukau - ʻokoʻa ka hua flax, ʻaʻole pono e lū ʻia nā ʻano chia no ka pono nui. E hoʻohui i nā hua chia i kāu papaʻai:

• E hoʻohui iā lākou i kāu palaoa palaoa.
• E kāpīpī iā lākou i nā salakeke.
• Hoʻohui iā lākou i kāu mau mea inu, ʻoluʻolu, yogurt, a i ʻole ka oatmeal.
• Hoʻohui iā lākou i nā kopa, nā salakeke, a me nā pā pasta.
• Hoʻohui iā lākou i kāu pancakes, Palani toast, a i ʻole ka hoʻomoʻa ʻana.

Hiki iā ʻoe ke wili i nā hua chia i loko o ka pala a hoʻokomo i ka paʻi i kāu palaoa a i ʻole nā ​​hui ʻē aʻe ma mua o ka kuke ʻana a me ka hoʻomoʻa ʻana ʻana.

KAHI E IKE AI I NA HUA CHIA

Kūʻai ʻia paha nā hua Chia ma nā hale kūʻai meaʻai olakino, a ma ka pūnaewele paha. Lawe pū paha nā hale kūʻai nui i nā ʻanoʻano chia i ka ʻaina kūlohelohe a meaola paha. E kūʻai wale i ʻeke o nā hua chia, milled a i ʻole holoʻokoʻa.

ʻO nā ʻano meaʻai olakino - sage; ʻO nā ʻano meaʻai olakino - salvia; Nā meaʻai māmā - Nā hua Chia; Ka emi o ke kaumaha - Chia seed; Papaʻai olakino - Nā hua Chia; Wellness - Nā hua Chia

Pūnaewele ʻo Academy of Nutrition and Dietetics. He aha nā hua chia? www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/what-are-chia-seeds. Hoʻohou i Malaki 23, 2018. Loaʻa iā Iulai 1, 2020.

ʻO Vannice G, Rasmussen H. Kahi kūlana o ke kula no ka meaʻai a me nā dietetics: nā waikawa momona momona no nā mākua olakino. ʻO J Acad Nutr Diet. 2014; 114 (1): 136-153. PMID: 24342605 pubmed.ncbi.nlm.nih.gov/24342605/.

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